Have wings, will fly! 🐥
But in order to have those “big Wings” (pun intended), we got to put in the right work.
Snippets from yesterday’s killer back workout.
Compound exercises are the key to that massive back and the intense muscle that we want.
Some of which are a must in order to shock the muscle and hit it with varied angles and heavier poundage.
🔹One Arm Landmine Rows. • If you expect this to feel like a regular dumbbell row, then be prepared to be humbled. When done correctly, you'll feel it from the top of your lat to the bottom.
• really emphasize on the stretch on the way down and use smaller plates (10kgs or 25lbs) to extend the range of motion, allowing for the greatest possible stretch.
•Raise the hip on the side you're lifting higher than the other hip so that you’re not really missing out on the awesome pre-stretch and extra range of motion that can be had.
🔹Wide Grip Pull-ups •To work the rhomboids -- the muscles in the middle of your upper back -- retract your shoulder blades as you reach the top of the movement.
•While any pullup or chin-up variation hits your lats to a point, going wider is more effective for lat development.
• Also go for a fatter bar or wrap a tape around the pull-up bar for Better grip strength and jacked forearms.
Had my favorite exercise tonight!!! Front skwots!!! ~ 135 for a 6x3 ~ Great for developing the quads. Had 3 sets of binch before this. 90 is moving quicker and smoother than ever. Working out is such a stress reliever for me, and today it was much needed. Also I am currently cooking some shrimp stir fry, and I don’t think I’ve ever been more excited for food. 😋😋😋
The T-Bar RDL is tough as hell.
As you hinge your hips back, the weight pivots in front of you—adding to your upper back’s workload.
When setting up, either stand on a stepper or use small plates (10’s or 25’s) to avoid weights hitting the floor. Use any landmine handle your gym has.
To do this well…
✔️ Shoot your hips back
✔️ Keep a slight lower back arch
✔️ Keep your upper back pinched
✔️ Control the descent
❌ Looking straight out
❌ Rounding your back
❌ Letting your knees drift forward
Try this one at the beginning of your next lower body workout. Hit it hard, for 3-5 sets of 8-12 reps. Rest about 90 seconds between sets.
Any questions, just let me know.
Some workouts just result in a dumbbell and landmine minefield. The 5am crew put some awesome energy into their upper body bootcamp today! Nice job yall!
2 4521 hours ago
Here I’m performing a unilateral (one arm) athletic exercise pairing whilst I train around an injured right shoulder. Even though I’m only using one arm, the untrained arm can still be stimulated and maintain some degree of strength without direct stimulus. This is due to neutral cross talk or a spillover effect within the nervous system. Simply, some left arm training stimulus also “spills” over to the right arm as the signal and stimulus is transferred within the body. This provides both a physiological and psychology benefit. Not training at all not only produces a detraining effect but it can impact you psychologically and effect your mood... .
I really like this one arm landmine press with band resistance. It’s a fun way to work unilateral speed strength. Plus importantly for me the band provides an overspeed element on the eccentric portion of the lift. This is important here as to optimise the contralateral (opposite arm) training effect, a fast eccentric has been shown to be beneficial.
4x2 @ 245 for the ole deadlifts followed by some stiff leg stuff and DB rows. First time I could see my hammies working in a video so that’s cool! My body is crazy fatigued from volume, but it should adapt by next week! I am loooooving moving some heavy(ish) weight lately.
Have you tried a Landmine "Hack Squat" variation?? 🤔
🔹️The Benefits for Performing The Landmine Hack Squat: 🔸️ Reinforces proper squatting technique. 🔸️You're forced to place your weight on your heels and midfoot, which causes your lower body to be totally engaged. 🔸️The quadriceps, glutes and lower back are targeted the most, which is important for performing any athletic movement. Driving through your heels and you can feel your Hamstring engagement getting out of the bottom. 🔸️You must maintain core control and stabilize the weight. The offset load challenges your obliques as well. 🔹️Set Up:
Set the bar in a landmine apparatus or in the corner of a wall. 🔸️Grab the end of the bar with an alternated grip. 🔸️Explode the bar up, get underneath it and place it on the shoulder (trap muscles). 🔸️Hold the end of the bar where the weight is at and squat. 🔸️Perform a deep Squat and explode up.
Give it a go, or add it into your Leg routine to change things up 🤷♂️
One of my favorite secret tools in the gym is the landmine. I notice most people bypass it, probably because they don’t know it’s purpose. But it’s perfect for those days when all the pieces of equipment are taken at the gym. You can do deadlifts, squats, rows, overhead presses, and lots more with this single bar. I personally like using it for overhead exercises because it’s gentler on my shoulders. Here I’ve depicted two ab landmine variations you can do to finish off your workout. ✔️Landmine V-up: Do 3 sets of 10-12 reps. ✔️Landmine Russian Twist: Do 3 sets of 10-12 reps per side.
These exercises take some getting used to because you need good core strength, it’s extra weight you’re holding, and the positioning is awkward. But once you get a feel for the bar, it will start to feel natural. You can tell I slightly lose balance in the second video 😂 but regain control.
Campo minado nas Ilhas Falklands (Malvinas). Durante os poucos dias de ocupação dos argentinos, durante a guerra em 1982, em vários locais das ilhas foram enterradas centenas de Minas terrestres...muitas estão lá até hoje, pois o processo de retirada é lento e muito caro...ou seja, passou da placa, corre-se o risco de virar bolo de carne..
Minefield at Falklands. During the war in 1982, the argentinians have buried thousands of landmines through out the Islands. Many are still there, the removal process is slow and costly..go past the sign and you can become meat pie..
My work hard, play hard ratio was a little off this weekend. Definitely played a little too much. I wouldn’t change a thing though. 😉 I jumped right back into meal prepping, hydration and the gym so I am hopeful things will balance out by the end of the week.
8 962 days ago
6 sets of 3 @ 90 binch
3 sets of 2 @ 205 skwot
90 was my max on bench what felt like just yesterday, so repping it out for 6 (6!!!) sets feels pretty good. Squats moved quicker than I expected after the volume I had yesterday. Ready for deads tomorrow (can ya tell it’s my favorite lift?) Already planning out what numbers I want to hit come meet day, and I. Am. Hype. 😈👊🏻💪🏻
🔥THE BEST SHOULDER EXERCISE YOU’RE NOT DOING! ➖➖➖➖
📝I’ve shown #Landmine 1-arm presses before. They are super shoulder-friendly, easy to recover from, and provide a unique pressing angle that works your chest, shoulders, triceps, & core. But they tend to be really easy at the top of the move.
🧠Add some band tension and now you get the best of both worlds 🌎: dead 💀 weight at the bottom and peak tension at the top! Really focus on pushing as far away as possible for maximum serratus anterior activation (key🔑muscle for shoulder health and performance). This also makes a lighter load go a longer way which is great 👍🏼 for home 🏠 gym and minimal equipment setups. I like sets of 10-20 reps or 30-60 second work periods. ➖➖➖➖ 📝For the full workout details (TODAY IS DELTS DAY) so you can train at home like me and my members🏡 or take it to the gym, check out my new SIZZLE🍳& CHISEL⛏program at TheDailyBJ.com! It’s also available as an app (THE DAILY BJ) on Apple 🍎 & Android 🤖 devices. It’s only $9.69/month, cancel anytime. And you access all content past & present for as long as you remain a member.
WHERE DO I GET MY BANDS? Follow the link⛓ in the archives in my bio within the icon “BANDS”. I recommend The Total Fitness Package 📦 ➖➖➖➖