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Talking videos are definitely not my strength, but it’s something I’m trying to get more comfortable with and improve on.

Comment if you have any advice for me on how I can improve my content or if you have any kind of fitness/nutrition related questions😁

If you want to follow along with the workouts I’m doing, here you go✅:

1.

2-3x6-8 incline bench press
- I’ve been doing a 37.5 degree incline, but choose whatever one you prefer (not a shoulder press).
- My first set I go heavy on the lower end of the rep range. I actually failed on the fifth rep.
- My second set I lower the weight by about 10-15% and go for as many reps as I can.
- If you haven’t been in the gym as long and aren’t confident with the form and lifting really heavy, perform a third set for extra practice.

2.

2-3x pull-ups/lat pulldowns to failure
- I’ve been doing a wide grip on the flat edge, but any grip works.
- Do lat pulldowns or the assisted pull-up machine if you’re not up to full pull-ups yet.

3.

Heavy set of pushups, followed by a lighter set to failure
- The rep range is really up to you. In this video I failed at 3, but I wouldn’t recommend that heavy unless you’re used to it.
- On the second set significantly reduce the weight and do as many perfect reps as you can.
- If you struggle with pushups, modify them by doing them elevated on some plates, a bar, or go on your knees. Do 2-3 sets with the last one all the way to failure.

4.

2x10-15 band pull-aparts
- Do this whatever way you prefer. You could be standing and just pull apart a single band, attach a couple bands to a rack while standing, or do them bent over like I was if you’re confident with the form.
- First set get as many perfect reps as you can. Go all the way till you can’t do another full rep on the second set.

That’s the whole thing! Keep in mind, the sets and reps in the video are a general guideline. As I’ve said multiple times now, the main thing that is going to produce results is pushing to do more every single session. If you get to your push-ups and you can only do 2 the first day… great! Do 3 next time, then 4, then 5, and eventually you might even think about adding weight. Push yourself to increase the weight or reps every single workout and I can promise you’ll see the results you want.

If you have any further questions about the workout or anything else, shoot me a message.

If you want more tips and workouts give me a follow😁

Really happy with my pull-up/chin-up progress, so figured I’s share that here. My previous best was a much uglier 1 rep with 100lbs, so I’ll take this all day! Not stopping there though. 100x5 by end of the year?🤔

And for anybody that struggles with pull-ups, yes they’re an extremely hard exercise! You can do all the lat pulldowns in the world, but that will not help your pull-up strength. If you want help getting your first pull-up, let me know and I’d love to see how I can help you reach that goal✅

Ever since tearing and having surgery on my ACL, I’ve had different pains in my hamstring, knee, and hip. For that reason, it’s very rare that I can consistently squat heavy from week to week.

Today I decided I wanted to squat heavy, so I did some stretching and mobility before and put a band around the ankles to get my glutes firing correctly and consistently throughout the movement. Figured this would give me the best chance of not feeling like crap.

With only doing some box squats and other assisted variations recently, I’m actually really happy and kind of surprised I put up close to 300lbs. Hopefully I can keep my ego in check and very slowly progress my squats again😬… 350lbs for a few clean reps by the end of the year?

Give me a follow if you wanna follow my progress and receive regular workout tips✅

Heaviest set of push-ups I’ve ever done💪

Enjoy Zoey’s commentary😅

Here’s my second leg day of the week where I take my focus off the “big lifts” and try to progress exercises that strengthen the knees and hips and the muscles around them.

2x8-10 hip airplanes: drop the hip down as deep as you can to feel a stretch in the glute, then open up as much as you can; get used to bodyweight then start loading it

2x8-10 knee over toes split squat: if you’re new to these you may need to start with your foot on a slightly higher box; push your knee as far over your toes as you can while attempting to keep the ankle down (coming up a little is fine) and hold that bottom position for 2-3 seconds

2x8-10 single leg hamstring curl: can do these with a seated or lying machine or even sitting on a box with a band around your ankle; do these strict, extend your leg completely, then squeeze hard at the top

2x superset
A. 8-10 single leg calf raise: stand on a couple plates or a step that allows you to get a big stretch at the bottom; do these heavy, hold the bottom stretch position for 2-3 sec, then come up just above parallel (or all the way if you want)

B. 10-15 tibialis raises: can do these by standing and leaning against a wall and raising your toes as high as you can, squeezing for 1-2 second at the top; if you have the attachment I have, I like to keep my knees bent a little bit, extend the ankle as far as I can, then squeeze hard for 1-2 seconds trying to get as high as possible

Each exercise only takes 2 sets if you’re loading them heavy and getting close to or all the way to failure. Load these heavier and heavier every week while maintaining good form, and you should see improvements in the way your hips and knees feel and the muscles supporting them will be stronger✅

Pretty much every muscle in the lower body should be smoked after this one!

Copy my exercises exactly or substitute with your own favorite variations of the exercises.

It’s not a lot of sets, so do a couple warmup sets for the first two big exercises, then give it all you got. Low volume training is extremely effective as long as you’re putting in a ton of effort and getting close to or all the way to failure.

Give it a try and let me know how you feel! If you need help I’m always down to answer questions and give advice on training.

Give me a follow if you want more workouts and training tips💪

Check out my website if interested in training. I offer 1-on-1, group, or in home training around the Springfield, MO area.

Consistency and giving it all you got really are the #1 thing you need to lock down if you want to improve your fitness. You want something more specific? Well… feel free to ask me😁

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