Rise and shine. Rise and shine. It is time to get up and dominate the day.
Let's [ __ ] go. What is up, guys? So, it is day two of our live calisthenics uh uh gymnastics rings workout session.
Um just workout session, right? But uh yeah, today we are going to today's our pool day, so I'm going to work on the ring muscle up. It's basically there, bro.
To be honest, this is like my second week actually training for it. And it's basically there, bro. That false grip is just a [ __ ] And sometimes it does kind of suck when you start getting cuts.
You see that? When it starts when the cuts start getting too deep, you can't train it no more. I mean, you can there's ways technically you could put something on the ring like a cushion or something on on there, but uh yeah, I didn't have nothing at the time.
So, uh last week the cuts were too deep and I couldn't trade anymore. Lord have mercy. I just saw baddy.
Where where did she come from? Whoa. Anyways, uh, as I was saying, yeah, the remusle, bro, that false script, it's pretty pretty intense.
I would even say I mean if I could if I could restart that process or if I would talk to old me, I would tell old me to I would tell old me to uh train the false grip as soon as possible. As soon as you start doing the ring rows, you should be training the false script, man. And if you start training the fall script, this once you start doing ring rows, once you start going straight to it, bro, you'll be elite.
You will be elite and you'll get a bunch of skills really quick. So yeah, man, work on that false script. Goddamn it.
at Falls Group is it's just overall good to train for it as well or practice it for good wrist health. Um, you know, having your wrist in that that awkward position, it's a good way to strengthen it. So, you should be doing it because now I mean I never did any false script [ __ ] at all.
Uh, so now that I'm doing it, it's like, holy [ __ ] This feels This feels bad. Like, this feels terrible. My wrist can't even go that far.
And that's with me stretching every session, bro. Like, I'm stretching my wrist every session, you know, and and it's still it was still difficult. So, I could imagine someone that doesn't even stretch.
Other than that, we we almost got it. We got it locked in. We're going to do some progressions on it and it is what it is.
But anyways, bro, enough of the enough of the rant of the muscle up and exercise. And you know what, bro? I want to talk about some mindset some mindset stuff.
Some some the the the stuff that really matters, bro. because you won't even get there. You won't even get in the gym.
You won't even start working out if you don't got the mind right. So, something that something that I see a lot in people is a lot of people are not in tune with themselves. A lot of people are very angry all the time.
A lot of people just don't don't see the world as what it is. And no, this is now no woo woo spiritual stuff. I'm going somewhere with this.
Be patient with me. So when you see a lot of these people, bro, that are just very very mad all the time. They don't do anything productive.
Um they're never they never have good energy, bro. You're going to stumble upon these people. Uh because there's a lot of them, let me tell you.
And you can't you can't let these types of people be near your circle. All right? And I'll tell you how this correlates with going to the gym and working on yourself.
Right? Because when you're around these people, you start becoming them. Right?
Like the saying goes, birds of a fle a feather flock together. And it's very contagious energy in the same way that good energy is contagious. So when you see these people, bro, you cannot if they're trying to argue with you or if they give you, you know, that energy when you know you're just chilling, you're just you.
It's very important that you have emotional control, especially as a man. Especially as a man, bro, you don't give them the satisfaction of reciprocating that energy. Now, there's a caveat.
Obviously, eventually, if if push comes to shove, you have to stand on business and defend yourself as a man. you have to uh be you have to also you know tell them stuff back or you have to respond to them back like you respond you don't stay quiet. Um but a true test of your emotional intelligence will be when you meet these people and there's just no a lot of these people they just don't have any sort of sanity.
So, anything they say doesn't even make sense because internally they are so full of hate in their hearts, in their souls, bro. They're just they're just so full of hate to themselves to where that energy comes out into the world. It's a very interesting concept, right?
Um why is that? Why? Why themselves, you know, cuz cuz it may seem like they hate the they hate people.
They hate the world. Or and they might even say that. Um Yeah.
No, I just don't like people. People are this, people are that. No.
No, bro. Uh you just hate yourself. And the reason why people hate themselves is because they don't do anything worth liking.
They don't do anything worth respecting. Their actions don't guide them to anything positive. So what do you expect?
Right? Okay. So what do you expect?
Right? 2+ 2 equals 4. If you give if you do negative [ __ ] if you don't do anything positive, oh wow, you're a negative person, right?
Wow. you know, when you when you say it like that, it's very it sounds like common sense, but it's not very common. Um because Yeah, because those people just don't don't really they're stuck with so much hate in their hearts that they don't even acknowledge it.
They don't even understand it, bro. They don't even know. They don't know what they don't know, right?
So it's very important that your actions align with the person that you are and the person you're trying to be because you know assuming you want to be a better person right if you want to be a [ __ ] I doubt anyone wants to be that but right that's not what I mean like assuming you want to be a better person you want to grow you want to develop be a better man, your actions have to align with that and you have to act like that person. You have to change, right? But the actions, bro, the actions actions speak louder than words in the opposite on the opposite side of the spectrum, you have people that are very they have that very good energy, right?
You've stumbled upon them. They're just happy. They smile at you.
They they talk to you. They ask you how your day is and you even feel you might be having a [ __ ] day and just their energy uplifts you by a thousand just with their energy, bro. So what what's the difference between this person and the other person we mentioned?
It's their actions, bro. They do the internal work, the the meditations, the the reading, the, you know, the talking to other people, communicating, building relationships. They work on themselves and they understand who they are and who they're trying to be, right?
So going to the gym, that's why it's super important, bro, that you understand who the hell you are, man. Lock that in. Who are you?
Are you going here? No. Okay.
Like, who are you as a person? Who are you as an individual? Who are you trying to be?
And align your actions with that, bro. Because if you don't, you will end up not liking yourself subconsciously. Your mind knows, bro, you're not doing [ __ ] Damn, you skipped the gym again, bro.
Damn, you're you're going to miss work again, bro. Like, you subconsciously, you know what you're doing wrong. You know that, bro.
You know when you're doing wrong, and you know when you're doing good. Go try it right now, bro. If you haven't gotten to the gym, go to the [ __ ] gym and see how good you feel.
Go to the gym. Have a good ass workout or have a [ __ ] workout. I don't care.
Go walk for 10 minutes and tell me if you don't feel better. Just try it. Just try it, bro.
And on the opposite side of the spectrum, go eat some [ __ ] right after the gym. Go. I challenge you.
Go to the gym, walk 10 minutes or get a workout in, and then right after go to McDonald's and buy a [ __ ] uh Big Mac. I don't know what the [ __ ] they have now. Big Mac.
Go buy the Big Mac, bro. And a McFlurry and fill your ass up with a bunch of [ __ ] And be aware of how good you feel when you work out and how bad you feel when you eat like [ __ ] It'll probably feel good while you're eating it cuz it's, you know, food is good, but after you'll feel like [ __ ] because your mind knows, [ __ ] dude. I just went for this workout.
I'm eating [ __ ] Damn. And that's just that's just the the that's just the subconscious part of it. You still got the the you know the hormones and the preservatives that take effect.
That's a whole another thing. But just but I'm focused more on just the action, bro. Go do these things and see how you feel.
And that will explain what I'm saying. You already know the feeling, right? You don't even have to do it.
I'm just kind of trolling at this point. But seriously, bro, get those actions aligned with who you're trying to be and who you are. All right, we're here at the gym.
Enough of the rant. Let's go lock in. I'll be honest.
I don't really feel amazing today, but it is what it is, bro. We're going to start off with some uh false grip holds. See how that goes.
My left wrist kind of hurts. So, we'll see how it goes, but we'll start off with that. We could warm up, get our wrist used to that false grip, cuz that shit's a [ __ ] So, let's just hold.
Yeah. Oh yeah, I'm not feeling so hot with those. We'll slowly ramp it up, but those holds.
I had my feet on the ground and it was already kind of aching. So, uh, well, we'll tell we'll test it out slowly. We'll ramp up slowly.
That's why it's important to really warm up. Start your progressions really light and then ramp it up, bro. Because if you don't feel it that day, just don't do it, bro.
That's word of advice. Cuz if you push yourself past that pain, if you know you're got [ __ ] up shoulders and you're still trying to force it, bro, one way ticket to Snap City, do not do that. All right, so we'll do a couple more holds and then uh about 10 seconds each and then we'll slowly ramp it up and see what we can do.
Got to get that chalk, man. Especially for this false grip. We got to load up on the chalk.
That's the cheat code. Always chuck up, baby. Now I put the rings a little bit higher just to make it make the holes a little bit harder.
See how that feels. All right, feet are off the ground now. All right.
Feels a little bit better. That's why it's always good to slowly progress into it, bro. Especially that whether it's skill work or it's just a an exercise that you're doing.
Start with the level one. Level one. If you're doing dips, just do dip, just dip support holds.
just hold yourself and then maybe do like five regular dips, short range of motion, you know, and then maybe the third set, the third warm-up set, or do two to three warm-up sets. I like doing three um just cuz of my past injuries and whatnot, depending on how I feel. Then on the third one, maybe you do them a little more explosive.
So you slowly ramp up the intensity. Don't just go straight into it, bro. It's one way ticket you snap city.
Do not do that. All right. So the So for example, right now I did the false grip on basically my feet on the ground.
That [ __ ] was achy. It felt like I couldn't even do it. I was ready to not do the school work.
And I slowly ramped it up. Now I have the feet off the ground because now the body is getting used to the movement, which is good. So now we could pick up the intensity a little bit more.
And that's kind of how you want to you want to play into it or that that's kind of how you the mindset you want to have is slowly ramping it up in terms of intensity. Don't just go straight into it. All right, let's get right into it.
We're going to go ahead and work on some transitions from the muscle up, which is the hardest part. So, I'm going to start off with some with a negative just so I could feel it out and then I'll work on the transitions as we're going through. So, let's try that out.
[Music] [Music] 27. All right. So, negatives feel good.
Transition feels solid. We're going to track the hook up for sure. And we're going to just try the full thing.
[ __ ] it, bro. I mean, the wrist feeling a lot better now that we did the warm up. Let's go ahead and try it out.
I'm just going to try to just knock it out. See if I could do it. And if not, [ __ ] it.
Sometimes you got to do that [ __ ] bro. Once you warm up, give it an attempt. see if you can do it.
And if not, then you regress it and do something else. So, let's give it a shot. Yeah, I got to I got to jump up for that [ __ ] All right.
Well, that wasn't bad. God damn. God damn.
Holy [ __ ] Yeah. Still don't got it. Uh had to jump up with that [ __ ] but I did feel the wrist a little bit.
Well, uh so that kind of that's a good gauge to kind of know if you got a skill or not. Try it out. If you don't got it, work on the weaknesses.
So, right now, I don't feel like I got that pooling strength or that pooling uh false grip strength. So, I'll probably just work on the transition part of it. And then after we'll do some false grip pull-ups to work on that strength.
So, yeah. So, for now, we'll just do like two or three more sets. work with that jumping muscle up just to get the feel of it and then I'll probably just mess with the transition part of it.
But for now, we walk we walk around the gym like a bunch of weirdos so we can get some steps in while we're resting. God damn it. All right.
So, I was looking at the video and looks like the transition when I go down, the thumbs aren't grazing on my chest, which is important by, you know, according to my calculations and the YouTube videos I saw, right? Cuz I'm learning how trying to learn how to do it. by what I've seen is you got to raise those thumbs across the chest as close as you can and and uh I did that kind of on the last rep, but when I was going down on the first two, kind of just went away from my body and that's when I lost leverage.
So instead of just doing the jump muscle ups, going to jump up, go back down, do that transition there. So two, we can do that. Oh, cha.
Can't forget the chaka. Damn it. No sir.
No sir. Making a mess up in the making a mess. Guys, get get a get get that liquid chalk.
Don't get the actual chalk cuz uh it's not looking so pretty down here. I'm not going to lay out. So yeah, that pull-up transition is trash.
So, I could do the negative going down, but coming up, that transition with the pull-up, that's a weak spot, bro. So, we got to dial that [ __ ] in. So, that's how you got to think about the skills and just training in general.
Even if this was just a regular exercise, a dip or whatever, you use the same approach, right? If uh the bottom position's harder on a dip and you can't push up, then try to do holds on that bottom position or find other ways to expose those weaknesses. All right.
And uh so yeah, here I could tell it's that pull up this part. I could do the negative here to here, but I can't come back up. Yeah, she was trash.
So, uh maybe we'll [ __ ] with some bands. We'll see what we do. But we could just try out a progression.
There's not a for sure right way to do it. There's just try to get a progression here. I'll probably use the band just so I could get a feel for it.
Let's go ahead and try a banded. Did a couple little transitions just with my feet on the ground. But let's try a banded.
See if that feels a little better. So I can lift my feet up. Heat.
Heat. Hallelujah. Shut up.
[Music] All right. Yeah. So, we're sticking to that progression.
The band in the middle sucks. Do not do that one. And I wanted to try it out just to see, but it gets in the way of the transition.
So, [ __ ] that [ __ ] Just keep the legs on the ground. That won't work for me. And that's what it looks like, man.
Go ahead and give you guys an insight about how the training can go sometime. I mean, you could you program your movements and you kind of know what you're doing. That's ideal, right?
You know what exercises you're going to do, reps and sets and all that. But it might not always go that way. Just like life, baby.
You could plan, but sometimes you get things coming in out of left field that are unexpected, such as my, you know, wrist pain I was having. So, you know, got to regress it. You got to understand the pro.
Once you understand the progressions, then you'll be able to explore and experiment. You start getting creative to the things that you could do. So, you know, that one seems fine for me.
Just keep the feet on the ground, do that transition, and you know, maybe I'll do like one more set for more attempts, negatives. We'll we'll dabble. But yeah, got to work on that transition.
Heat. Heat. Yeah, we had to regress that [ __ ] all the way down.
I tried to pick up the intensity again. The wrist was not cooperating, so we take it all the way down again. Um, yeah.
So, that was it. Wasn't uh h it wasn't the best of sessions. I had more progress other days, but it's all good.
We still got a little bit of work in. I saw I exposed the weakness and it's all good, bro. It'll come when it comes.
So, now we're going to work on some weighted pull-ups. We're going to work our way up to either a three rim max or one, depending how I feel. Uh, wrist shouldn't be too much of an issue, but we'll try it out.
We're going to do ring chin-ups, actually, and yeah, we'll see how we feel. All right, we're going to get some warm-up sets. This glare is trash.
Don't know what to do about that. We got 25 lbs. Let's get it.
So weight was hitting the floor. So we got to get the rings up a little bit higher. And that felt pretty good.
Still a little sore from yesterday. Felt it on my triceps. But uh yeah, let's go ahead and crank it up.
Another warm-up set. We'll probably get the 45s. All right, going to rack up the 45s.
Get a little another little warm-up set, work our way up, see where we fall. Man, last time I did the ring chin up or try to test my three or max on the ring chin-up was a while ago. So, got to got to climb up slowly.
All right, we don't want to just go right into it. You got to take it slow. Chill.
All right. Here we go. Easy work.
Easy work. All right, we're going to get 245s, 90 lbs up on the bar or on the rings in this case. We're going to test that out.
See how we do. I got to take a piss, slow. God damn.
Don't you just hate when you got to take a leak in the middle of your workout? That [ __ ] is trash, bro. We're going to knock it out.
And I don't suggest you do this. Do not push past that point of wanting to piss on yourself. Go take a piss and come back.
God damn it. Probably going to have to go after this [ __ ] [Music] You won't feel Anybody stop? [Music] Hallelujah.
Hallelujah. Yes sir. Yes sir.
Went up easy, my dude. 90 for five. Don't think I could do a third one.
H maybe we'll [ __ ] with it. Maybe we'll put a third one in there. But I kind of want to put a 25.
That seems more reasonable, but we'll [ __ ] with it. Last uh time I did a ring chin up, we did what was it? 135.
I think it was 135 somewhere around there. So, [ __ ] it. The ego.
The the ego, bro. The ego is too strong. Let's go ahead and get the 45.
And if we fail, it's fine, bro. We'll just go back down to the 25. [ __ ] it.
As long as you don't get hurt, he's going to have uh safety first, bro. Safety first. Even when you're bench pressing or anytime you're testing your uh max, whether three rep max, one rep max, safety first, bro.
Put the safety bars on, you know, on a goddamn chin up. It's very hard to get injured, right? Unless you just try to like yank or you tweak something or you don't warm up properly.
But [ __ ] if I can't do it, I just drop down easy. So yeah, [ __ ] it. Let's try it out, though.
All right. Yeah, we had to go take a piss, bro. [ __ ] that [ __ ] All right, let's knock this last set out.
We got three plates. I was not going to risk a [ __ ] bladder exploding up in this [ __ ] and then that would be bad and embarrassing. So, let's try the three plates.
Bro, not expecting much. Look at the [Music] I don't know about this one. These plates are bulky though.
Yeah. I don't I don't like this place for Oh, yeah. Can you can you hold close?
[Music] [Music] actual face. It's like a goddamn regular face here. Wow.
Yeah. What a circle. So, [Music] all right.
It's actually better that I dropped to the 25. I got a little three and a half reps in me, which is nice. So, I could probably do the 135, bro.
But hey, it wasn't meant to be. They're too damn big. Next week, I'll try to do it probably on some bars over there or Yeah, probably there.
just so I could use the actual thinner plates cuz these [ __ ] are just too bulky. God damn it. I can't even squee I can't even squeeze the adductors nice and properly.
You know what I'm saying? So, that was good though. We still knocked out like three and a half reps.
That was 10 115 something light. Something light. We got to work our way up.
Uh, I did hurt my elbows a little while back, so that kind of set me back a lot. I'm like, uh, it sucks working your way up from an injury, bro. That [ __ ] sucks.
So, but you know, it is what it is. I'm better at giving advice and taking it. That that ego just, you know what I'm saying?
That ego strong, boy. But it's all good. Now, we're going to do some drop down sets.
Rest like two or three minutes. get some drop down sets. That was 115.
So, I'll probably drop it like 20%. 15 20%. And uh go from there.
So, just probably do the probably take off 45 or take off the 25. Just do 90. All right.
We're going to get these back offsets locked in. They got a little class going on. So, we got the jams bumping.
Yeah. That's right. [Music] That's felt a little shaky.
I probably I felt like I could have done one more, but I did feel the elbow slightly on the left. Little little bit of elbow pain, so I don't want to [ __ ] it up. So, you know, we're doing drive drop on set, so it's not a big deal, but don't push yourself past past another rep if you feel pain, bro.
Just rule out them. You know what I'm saying? So, we'll get one more of these and we'll move on.
[Music] 40 seconds. Slowly coming from the ground up here. [Music] [Music] Going to head over, do some curls, isolation work, some rear delt work, and we'll be done.
[Music] Return for 15 seconds. 5 seconds. [Music] Working for 40 seconds.
[Music] [Music] Okay. We got [ __ ] We got an outage in the building. No [ __ ] Hey, that don't stop the games.
God damn it. [ __ ] [Applause] it. A [Music] do all [Music] You're on me.
[Music] Heat. Heat. [Music] like this.
Anybody else? [Music] [Music] No one knows I am here. So much.
[Music] [Music] [Music] Now heat. away. [Music] [Music] Heat.
Heat.
