dad bod to beast day 3 leg day

What? It's up. It is time for a leg day.

I'll be honest. I did not want to record to I woke up. I felt like [ __ ] You know, one of those days where you just I It's weird.

It's weird. Let me start from the beginning. I slept early as hell last night.

I try to sleep around 10:00. Sometimes I sleep at 11. I do another word.

I always do I always do like five or six of those, bro. I don't know why. It's always been a weird thing of mine throughout my whole life.

I always do like extra sneezes and an average person. Everyone looks at me like, "Damn, bro. When are you gonna stop?

" But anyways, I slept early, bro. I usually sleep at 11:00. I try to be up by 5 or 6 a.

m. And yesterday, I did such a good job. I slept at 10:00.

It's a new record. I turn put the phone away like around 9:00. Uh, you know, took my melatonin, some magnesium.

I was feeling calm, collected. I slept at 10:00, bro. And then today in the morning, it's just the weirdest [ __ ] happened, bro.

I've never experienced this. Sleeping early. I woke up, huge headache on my left side right here.

I still feel it. Uh, it was about 5:00 a. m.

I felt it and I felt super exhausted. Like I I I have no idea why. Like if I didn't sleep enough, but I got a full night's sleep.

Now 10 to 5, that's about what 7 hours. about seven hours. Um, so damn, I don't So yeah, I I I went to sleep.

I was like, you know what? Let me get a little more sleep because I feel terrible right now. I slept a couple more hours, woke up, and I still have this headache, bro.

So, I'll be honest. I didn't even want to go. And today was a leg day.

I like my leg days, but you know, it's not the most exciting day for me. You know what I'm saying? It's cool.

It just I know I know it's it's it's the it's what I need the most, but you know, you know how guys are with the leg days, right? I love doing them. It's just not the most exciting day.

But anyways, um yeah, bro. So, I still have the headache. I don't know what the hell happened.

So, what I'm going to have to do is just sleep earlier, bro. I'm gonna sleep at nine and try to aim for nine and uh you know see if that helps because yeah the seven it was a good 7 hours broke and that [ __ ] did not work. It did not do anything.

I don't know why bro my thing is just a headache like where did that come from? So so yeah so it's one of those days boys but we're still going to go to the gym and you're going to have those days right? I'll save this apple.

So, I I talked to you guys first. Um, I'm already done with it anyways. But that's that's uh you're going to have those types of days when you when you don't want to do [ __ ] bro.

I I would argue you'd have uh you'll have a lot of those probably more than when you actually are excited to go to the gym. Um, that's just how that's just how it is. Sometimes we don't want to we don't feel like doing like going to the gym.

We don't feel like doing anything. Our body's tired. All you can do really like there there are situations where obviously you have to rest.

If you're really sore and your body's just beat down, obviously it would be a good idea to rest. I would still suggest stretching or something something like a little 10 20 minute stretch session, you know what I mean? Or or go for the go for a walk, some low intensity stuff.

Um but yeah, man, it take the load off. But in situations like today where I know I haven't worked out, like I had a push day, a pool day, today's a leg day, so I'm not sore, so I don't have that excuse, right? Go get up, bro.

Go to the gym, work, do your workout, put in the work. See, I can't even speak today. You know what the hell's going on?

But go and get it done, bro. You know, stop making excuses. Just go and get it done.

It's a mindset shift that you have to have. It's funny. Some of the best workouts I've had personally and I've heard from friends as well is when you don't want to go.

I don't know what it is, man. Some type of energy or some type of I don't know what it is, bro. I don't know what it is.

But when you don't want to go and you actually just get to the gym, it's kind of like a test from God, bro, or something like that. I mean, God's always testing us, right, in general. Um, but it's very interesting how some of those sessions have been I would say the majority at least 90% of those days I don't want to go.

I have my best workouts, bro. Um, yeah, maybe there's some psychological thing behind that where, you know, you you do something regardless how you feel. So that gives you the reward of you know giving yourself confidence uh giving yourself subconsciously giving yourself the satisfaction or the I would say the assurance that you're not a liar that you're a man of your word subconsciously maybe it plays into that as well but you have some great workouts bro just get to the gym get to the gym that's all I kept telling myself it's a lower body day, bro.

There's no excuses. Get to the gym. Stop being a loser.

Stop being a a pansy, bro. Just go. Get it done.

Come back. Get your work done. It's a normal day.

You're going to let a little headache stop you. And and that's the type of mind shift that I want you boys to have, man. You have to battle against this the loser side of you, bro.

Every time, this has helped me so much. Every time you start getting some thoughts like some some thoughts that are not productive or some thoughts that tell you, "Come on, play the video games. Come on, SN.

Press the snooze button. " Whenever you get these thoughts, pretend like you're talking to the side of you, the version of you that you do not want to be anymore. And completely degrade that other person, that other imaginary person or not even imaginary cuz we do have that side of us.

I would say that other persona, that other personality, whatever you want, whatever you want to identify it as. Give it a name. That loser side of you that tries to hold you back from your goals, talk to that person, bro.

Oh, the gym is packed as hell. Holy [ __ ] So, talk to them and bro, it's going to be a life-changing moment. Lord have mercy.

I just saw Batty. Uh [ __ ] I lost my truck. Oh, I saw her in the goddamn the rearview mirror.

Lord have mercy. But uh but yeah, bro. Yeah.

Sorry, those cheeks got me sidetracked. Uh all right, we're good. We just got to the parking lot.

That's a good uh a good way to kind of shut that identity down so your boss ass version of you comes in and takes over and finishes the workout, bro. And gets to work. So completely degrade that other uh voice that talks to you, that other version of you.

Degrade them. Call him a [ __ ] Call him a pansy. Call him a just completely degrade them, bro.

And that's going to help you a lot because it's going to let you know. It's going to it's going to remind you of the person that you do not want to be. And we need that reminder.

All right. And I don't want to go on a tangent on that. We got to go get to work.

I'm already running late. So, let's get to work, boys. I'll see you in there.

[Music] Recover for 15 seconds. [Music] Work for 40 seconds. [Music] 5 seconds.

[Music] Work for 40 seconds. [Music] All right, there's a little bit of music playing, so I'm going to keep the keep the audio uh subtle, not too much. I need to come at different times so that music's not bumping.

They got a class going on. We're going to work on some dragon squat progressions uh and we'll go ahead and go from there. I apologize for that noise.

I'll go and get I got a mic already, but it just doesn't fit with the case that I have on my phone. So, I'm gonna have to figure something out for you boys. But, uh, yeah.

So, commentary will be brief, and we'll improve that as we go. So, we're going to have some more warm-up sets. Did about uh five legs each side.

Just trying to see how far I could get into the dragon squat position. So, we're lowering the elevation and uh you know, just trying to test out how I feel and how low I can get, which is probably not by much, but we'll we'll go and see. All right, let's go back.

[Music] [Music] Happy [Music] All right, left leg's feeling pretty solid. I'm going to go ahead and try that right leg now. I did stumble a little bit.

Learning this [ __ ] sucks, bro. But I know it's going to help me with my hip flexibility, mobility, which is what I need. So, let's do the right side.

The right side's a lot weaker, a lot a lot less stable. So, we'll see how that goes. Oh yeah.

[Music] [Music] [Applause] All [Applause] night forever. Take me away. [Music] Yeah.

So, form fur like [ __ ] on that one. Right side's definitely rougher, but after this, I'm going to keep the same elevation. I feel pretty good, but I'm going to try to get my shoulder to the mat and see how far I could go from there.

Probably hold the ankle. We'll see what the [ __ ] happens. Hopefully I don't fall my face in front of all these bad guys, bro.

Wish me luck, boys. All right, so we're going to pick up the intensity a little bit. I'm going to try to get my shoulder to the mat just so I could get a deeper range of motion.

It's not that I could do it. I probably can't because that's the end goal, but I'm gonna just get into the position and then use my hands as assistance while I go through the movement just so I can know what it feels like. The more you do this, the more you get comfortable into being in that position and you start understanding what muscles to squeeze, uh what what uh you should be engaging your form.

It kind of gives you awareness as to how it feels for a split second or two. You know what I'm saying? which is pretty helpful.

So, let's go to see what that looks like. That's the end goal. [Music] And as soon as one key thing is as soon as you don't need assistance, you take it off.

You challenge yourself. Don't use assistance the whole way. If you know you could transition from that, do it without the assistance.

You just kind of want it there on the parts you can't do. Happy birthday. should just throw in a negative.

[ __ ] it. me. [Applause] [Music] So, that's how you want to think about it, boys.

Going to do the right leg. That shit's a lot weaker. So, as I'm going through the movement, I'm thinking, what can I do?

What muscles should I be squeezing? How should the form look? Power of visualization, baby, to reach your goals, for exercise, for everything.

Just picture you even picture you doing the skill. That [ __ ] helps a lot, bro. I'll make a video on that.

That's a whole video in its entirety. I'll probably do it after I leave the gym here. So, let's get to the right side.

You Heat. Heat. [Music] Candy [Music] sweet taste.

[Music] [Music] [Music] I can't let you [Music] [Applause] [Music] [Applause] Hallelujah. I'll do it. [Music] [Music] Ah [ __ ] So we did about three reps each side.

Added with a negative. It's not too shabby. A lot of distractions.

But stay [ __ ] locked in, boys. Stay [ __ ] locked in. All right, so we're going to get another set of uh that hardest progression.

We'll try to do it with a little less assistance and then just cuz I feel I have a little bit of feel like I could do a little bit more. It could be the ego talking. Who knows?

But we'll get one more set and then we'll do some drop down sets from there. Just add some negatives. We'll probably use a barbell.

Elevate the surface a little bit [Music] too. Heat. Heat.

[Applause] [Applause] [Music] Are you me? [Music] Are [Music] you me? [Music] Heat.

Heat. negative in their park. Goodbye.

[Music] [Music] Holy [ __ ] man. All right. Yeah, I don't think I need another one for sure after that one.

So, that's as intense as you want to go. At least three to at least three to five reps of a progression if you're doing holds. anywhere from 3 to six seconds and uh add in a little negative at the end, especially on the last set or last rep just to get a little bit more cuz we are stronger in the eentric part of the movement.

The negative go down slow that'll give you just a little might not be a big a lot of gains in one session, but that compounded over many sessions will uh add up for sure. Especially if you got some tight ass hips like I do. You got to get that extra work in because this shit's more dragon squat.

What I'm learning is more flexibility. It is strength, but that flexibility, bro. Tight ass hips.

So, now we're going to do some drop down sits. I think we're done with that. I don't even know if I need drop down sits, but then we'll get right into uh some weight training, barbell squats, [ __ ] like that, or mobility focus work.

Uh we're going to get some seated barbell squats. Nice and slow. We're going to Today's a heavy day, so we're going to go a little bit uh we're going to go a little bit more weight, but since I haven't done barbell squats in a while, I've been doing other types of squatting movements.

Um we're going to go ahead and warm up, start slow, work our way up uh little bit. We're going to aim for at least a three rep max. We're going to try to go for that depending on how I feel.

So, we're going to get a warm up today just with the barbell and we'll come up. [Music] [Music] away. chance.

[Music] didn't feel too bad. We'll go ahead and go do that like another little warm-up set and try to go for three rep max. So, I was going to skip all this [ __ ] but think it'll be valuable for you guys.

Whenever you are going to attempt either a five rep max, three rep max, or you just don't know your max and you're trying to test it out and it's on a movement you haven't done in a long time, bro, use a goddamn safety bars, bro. Put the ego put the we go put the ego away and just lift the safety bar so in case you do fail, you don't hurt yourself, you can just load the goddamn bar on the rack and you're safe, bro. That's how [ __ ] get injured.

It's cuz they don't use safety. It's not because you're maxing out. Maxing out is amazing.

But [ __ ] use a safety. Goddamn it. When when when you're when you're uh when you're with a shorty for first night, she's she you're you're at your place.

You're making some moves. Once you got the the start making out for play going, are you going to just rod dog it and ram it in there? For most of you dirty perverts, I'm the answer is yes.

For those of you that are careful and not reckless, goddamn it. Wrap it before you tap it. Safety first.

Use that same mindset over to your workouts. All right. Safety first.

God damn it. And I should be the last one talking cuz I got a kid. Uh, so I know it's hard.

God damn it. An unplanned child. But uh so it should be the last one giving this advice, but I learned my lesson.

We learned from my trials and tribulations. God damn it. So that's what I'm doing now.

I'm going to raise the bars and then we'll go ahead and attempt it cuz I don't even know if I can do this [ __ ] It's been a long time I do a bar go squat. All right. I'm going [ __ ] with it like that.

All right. [Music] [Music] Um, Anti. [Music] [Music] All right, that [ __ ] feel heavy.

So, I got to got a little five reps. It is a shorter range of motion which is nice. Uh I think we will stay there.

We don't want to ego lift. I do want to go for a three rep max. Um I mean it feels good, bro.

I'm going to put on uh just to be on the safe side, I'll go and put on a 10 cuz remember you don't want to jump to like a 25 or 45 cuz you're not just adding that one plate. That's a mistake I I would never really think about until I did the math. I would jump from like a 10 to a 25, not understanding that that's an extra uh 15 + 15 30 lbs, not just 25 or no, I explained that completely terrible.

So, if I have the 10 on each side, that's 20. If you go to a 25, that's an extra like 30 to Yeah, 30 lbs. Bro, [ __ ] That look I don't know, bro.

I can't even think right now. But you know what I mean. God damn it.

You're adding two plates, so it's a huge jump. Even if you just add a 10 that every count matters, especially once you start getting two plates, three plates, that [ __ ] tough, bro. All right, so we're going to add a little little 10, little 10.

I a little 25. We'll we'll see. So, word of advice, once you start going heavy, you do want to put on some safety clips.

God damn it. I don't see any here. I need to get some on my own.

But, uh, yeah, get some safety clips. God damn it. I'm doing them seated, so it's not as bad.

But, we just added the 10. We're going to play it safe. And let's go ahead and knock this [ __ ] out.

[Music] [Music] [Music] Hallelujah. Heat. Heat.

[Music] [Music] [Music] Okay, that was pretty heavy. That was pretty heavy. Got a little five reps, but I felt like my form was breaking down on that last one.

So, it's that's why I tell you guys, short, minuscule jumps, bro. That that felt way [ __ ] heavier. All right, so we got that out the way.

Now, let's go onto the next movements. All right, let's go and get these Kak squats. The way I like splitting up my leg routines is doing two days a week.

Uh I'm experimenting right now. I'm do right now I'm doing two days a week. First leg day, more quad focus, uh anterior leg focus.

So quads, uh anterior tibialis, uh hip flexor, [ __ ] like that. Then the second day doing more hamstring, glutes, calves type of work. Um, I'll probably still mix in every now and then do like a superset of like a quad with a hamstring movement.

That is also an option that I want to experiment with. But since I'm trying to learn the dragon squat, then uh I'm trying to do two days a week just because of that reason only. So, go and get some Kzak squats and then I'll probably do the superset it with a goddamn uh good morning just cuz I got to work on these tight ass hamstrings.

[Music] Get out. Get out. [Music] [Music] [Music] I can't [Music] [Music] The reason why I like Kak squads so [ __ ] much is because it works your adductors, which is what what you need for the goddamn dragon squat, bro.

That adductor strength is super important, cuz that's what's going to that's the inside part of our leg right here. We need that to be strong and we never really train that. And that needs to be super solid because when you go down on the dragon squat, you got to lift the other leg up with your adductors to be able to clear the space to actually do the dragon squat.

So once I know that, then it should be all gravy and we'll be good to go. But uh yeah, so I throw in the Kak squats to work on that. So just get a couple sets of those.

Something light around 8 to 10 reps, 8 to 12 reps. Uh yeah, we're not doing heavy no more. So, I like structuring my sessions right now.

Start with a heavy uh focused compound movement at the start of your workout. Try to go for a three to five rep max and then the rest of this that's more a strength focus. And then the rest of your sets look more they're still catered towards strength but more emphasis on uh bettering your form, higher reps.

eight to 10 reps. You know what I'm saying? 8 to 10, 8 to 12.

So, let's get another set of these. We're just going to do two sets each exercise. Heat.

[Music] Heat. Heat. Heat.

[Music] Heat. Heat. [Music] [Music] the gym.

It's kind of like a test from God, bro, or something like that. I mean, God's always testing us, right, in general. Um, but it's very interesting how some of those sessions have been I would say the majority at least 90% of those days I don't want to go.

I have my best workouts, bro. Um, yeah, maybe there's some psychological thing behind that where you know you you do something regardless how you feel. So that gives you the reward of you know giving yourself confidence uh giving yourself subconsciously giving yourself the satisfaction or the I would say the assurance that you're not a liar that you're a man of your word subconsciously maybe it plays into that as well but you have some great workouts bro just get to the gym get to the gym that's all I kept telling myself it's a lower body day bro there's no excuses get to the gym stop being loser.

Stop being a a pansy, bro. Just go get it done. Come back.

Get your work done. It's a normal day. You're going to let a little headache stop you.

And and that's the type of mind shift that I want you boys to have, man. You have to battle against this the loser side of you, bro. Every time this has helped me so much.

Every time you start getting some thoughts like some some thoughts that are not productive or some thoughts that tell you, "Come on, play the video games. Come on, SN. Press the snooze button.

Whenever you get these thoughts, pretend like you're talking to the side of you, the version of you that you do not want to be anymore and completely degrade that other person, that other imaginary person or not even imaginary cuz we do have that side of us. I would say that other persona, that other personality, whatever you want, whatever you want to identify it as, give it a name. that loser side of you that tries to hold you back from your goals.

Talk to that person, bro. Oh, the gym is packed as hell. Holy [ __ ] So, talk to them.

And, bro, it's going to be a life-changing moment. Lord have mercy. I just saw a bad uh [ __ ] I lost my truck.

Oh, I saw in the goddamn the rearview mirror. Lord have mercy. But uh but yeah, bro.

Yeah. Sorry, those cheeks got me sidetracked. Uh all right, we're good.

We just got to the parking lot. That's a good uh a good way to kind of shut that identity down so your boss ass version of you comes in and takes over and finishes the workout, bro, and gets to work. So, completely degrade that other uh voice that talks to you, that other version of you.

Degrade them. Call him a [ __ ] Call him a pansy. Call him a just completely degrade him, bro.

And that's going to help you a lot because it's going to let you know. It's going to it's going to remind you of the person that you do not want to be. And we need that reminder.

All right? And I don't want to go on a tangent on that. We got to go get to work.

I'm already running late. So, let's get to work, boys. I'll see you in there.