Well,... Kept it really basic today. Went to the Dr beforehand and , as it turns out, I really strained my erectors down at the base of my lumbar region so,... Got my meds, warmed up really good while they were kickin' in,.. and kept it almost entirely to machines or exercises where my lower back didn't take any of the strain / load. Chest supported high and low rows Lat pulldown really wide grip Isolateral Rear delt flyes on the flyes on the flye machine ( I'll show a video later but, borrowed it from Ziad Mansour if you wanna check out his stuff). DB lateral raises Incline smith bench DB incline flye Incline close grip bench DB curls/ Hammer curls Smith shoulder press ( bench all the way up for back support)

Been a few days since my last post as the gym's been pretty busy plus working with a new part-time kid. Been modifying my training a little, adding some components from my old military routine and some full body movements into the mix; (after 30 years ya gotta mix it up, lol). Overall a good couple o' days aside from an old back injury that's flared up but hey, ...gotta keep pushin forward. YEAH BUDDY!

Well,.. didn't have time to record anything cause I only managed to make a 1 hour window due to some unexpected stuff but, Warmup : 3 miles, 30 deg. incline Now, this is all in a circuit format, no rest until the end of the round, ( normally 5 rds. But since this was time sensitive I cut it to 3) 1st circuit Weighted dips Pull-ups Machine flyes Reverse machine flyes ( rest 60 sec.) 2nd circuit Incline db press V-bar db row Close grip bench Hammer curl to ovrhd press ( slight hinge for CONTROLLED momentum ) Behind the neck bbell press Db upright row/ cleans ( rest 90 sec ) 3rd circuit Decline sit-up Dragonflags 3 pt. Plate rotations ( 3 count; when you rotate back to the 1st side, torque the plate up, rotating like an uppercut ie; ... Left, right, left uppercut, right , left, right uppercut) Isolateral Cable rotations ( almost like how James Toney would parry using his shoulder out of the Philly shell allowing him to load the rotation and then counter with a cross slightly across his body ) And there ya go folks!!! Enjoy ✌️

Well, I didn't get to record much cause it got pretty busy tonight but,.... Got some cardio work in, the first 20 minutes I timed it cause I wanted to see how far I could get in that time, ( 2.97 miles, 25 degree incline). Then I did another 2.5 miles alternating between unilateral and bilateral farmers carries with 55lb. kettlebells. Then some push work startin with weighted dips superset with T-bar rows, ( I usually do a pull movement to balance against the push work, and it helps with pain management in my thoracic spine due to an old injury). Then moved to bear crawl incline pushups on kettlebells to add a stability challenge, again superset with kb gorilla rows and kb clean n press. Then moved to superset machine flyes and reverse machine flyes. Then I managed to sneak some core work with the medicine ball but, it got pretty crowded so I had to raincheck the rest for tomorrow's session,.... ✌️

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