Resistance Training and Gear Workout Ideas, Metrics, Discussion, & Data Sharing
Joined January 2023
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This country, this world needs physically and mentally strong men.
I believe @F3Nation plays a critical role in this quest.
I also believe building lean mass is something all PAX should embrace.
I believe we can do it better by sharing best practices.
While you have those bricks out:
Here’s another good one.
Single side loading works the core harder.
Weight points to the sky during entire range of motion.
I like 6 reps and switch sides.
3 sets of 12.
Start with 5-10 lbs and work up to 20-30 lbs.
Go FIAB!
We CAN get our heart rates up, maintain/increase muscle mass and range of motion without pounding our joints!
Nice
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Excellent!
Risk vs Reward
There are a ton of low weight, low impact movement’s out there that will literally smoke you.
They look easy until you realize you are using just about every muscle and your heart rate skyrockets.
The Iron Cross
Another sneaky lightweight exercise for the PAX while you have your pile of bricks out.
This is a sneaky good exercise.
I did it with a tiny 10 lb K-Bell in gym last night.
My Heart rate went sky high.
Thats because it uses pretty much every muscle on your body.
Try it with a brick at your AO.
6 reps right leg
6 reps left leg
3 sets of 12.
On it!
Hotbox would be rockin’ Tailgate coffee for the entire neighborhood and a DJ with Peavy AS 400 and quad Cerwin Vega D5’s!
Strong!
October 20th Daily Guard Rails
ourdailytopics.wordpress.com…
Men don't need more motivation. They need more discipline.
@F3nation
Your feelings change. Your mission doesn't.
Get up. Pray. Work. Lead.
The man who wins isn't the most talented. He's the one who stays consistent when nobody's watching.
God never called men to comfort. He called them to obedience.
Action Step: Do the hardest thing on your list before noon.
"Be watchful, stand firm in the faith, act like men, be strong." — 1 Corinthians 16:13
Weak men make excuses. Strong men keep their word.
Old Stinky Synthetic Shirts
Heres how you bring em back to live another day:
5 Gal bucket
Hot Water & OxyClean
Agitate briefly with broom stick or crowbar.
Let it soak overnight.
Wash in machine as normal.
May require 2-3 applications.
Or just switch to cotton shirts.
More sets of Higher reps assisted.
Something like 3 sets of 10-12.
Control on the way down.
Core tight throughout.
Also add some dead hangs with progression from knee raises then toes to bar.
Aim for 30-60 second dead hangs.
I'm falling short of my goal to hit 10 strict form pull-ups in a row this year. Seem stuck at like 7-8 when I do slow and controlled full reps. What's the best way to hit this goal from here?
Do a couple sets beginning of every workout 5x per week? Do a bunch of assisted ones 2x per week? A bunch of negatives? Help me get unstuck here fitness x.
This is a fun combo for a sub 30 min neighborhood walk.
The sandbag moves to different positions including farmers carries, right shoulder, left shoulder, etc.
I don’t go far, typically more than one mile but less than two
Miles.
Nice work!
"Do a Monday murph" they said
"It'll be fun" they said
It was a pretty good time thanks to that cool weather and that new sweet sweet playground at @SMMschoolOmaha
Always a pleasure at @F3Ironwood
