dad bod to beast day 4 push day (Road to Handstand pushup)

Well, well, well. Good [ __ ] morning, men. Welcome. We are miked up. We got the phone on landscape mode. Oh, we're starting out. We got nine hours of sleep last night. We are starting with a bang today, boys. Men. Men. Yes. Yes. Yes. It is a beautiful day. Got to get blessed or or got to got to feel blessed. Got to be grateful. Man, it's it's amazing just how much sleep could really affect your entire day, bro. I feel like a Oh no [ __ ] I forgot my caffeine. Oh man, we got to

turn We got to turn around. Emergency alert. Emergency alert. We need some goddamn caffeine. I know it looks like I don't need it. I know I look like a goddamn meth head right now, but that's just the result of good sleep. I need my caffeine, bro. What am I thinking? [ __ ] What to do? What to do? You know what? Yeah, let me Yeah, let me turn my ass around, bro. Let me turn my ass around. I I I can't go without caffeine, bro. I don't know what she's doing. Oh, there's a bottle. Beer

bottle in the middle. Come on, bro. Lock it in. Uh, Yeah. We got to go back, boys. Never ever ever goddamn smokey on Friday. Go to the gym without caffeine. I'm telling you right now, bro. Yes. C. Do you do you do you need caffeine? Do you have to? Do you have to? Can you do without it? Sure. Yes, you can do without it. I'm not saying it's not possible. But when you get to my age, bro, when you when you're 33 years old, I want to see you function without caffeine, bro. [ __ ]

For those of you that can, amazing. You're amazing specimens in this planet. Oh my goodness. You're the greatest men that ever conquered the earth. But for the the rest of us normal gentlemen, we need some caffeine. And there is no shame in that. Godamn it. All right. So, let's go get some goddamn caffeine. I'm going back to the crib, bro. God damn it. All right, we are ready. We are ready. We are caffeined up. We're ready to go, boys. Men. I need to stop saying boys. I mean, you you all you all know what I

mean. When I actually say boys, I don't mean children. All right? Cuz I want I want men on this channel. Now, if there's now if there's some some boys that come in here, cool. If we if I could inspire, if I could motivate, if you get some value out of it, awesome. But you need to you need to lock the hell in. You need to lock the hell in and really take the information for what it is on your journey to become a man. But mostly men. We all want to be men. Even if you're

considered a boy, bro, you want to strive to be a man. I wish I wish that I matured a lot quicker uh than I did, man. Now, it still takes us it still takes us men a lot of time to actually learn the characteristics and traits to be a man. That that's just part of that's just part of I don't know how many times we need to uh you need to take a shot every time I say the word uh man on this video. You'll be drunk as hell. Good thing we're not we're not playing

no no drinking games right now. But uh it it it does take a lot of time to actually take the traits required to be considered man and a man and grow and and evolve and but for those young guys, man, really you do need to strive to act way beyond your years. Act more mature. The quicker you can do this, the better, bro. That's something I I you shouldn't have regrets in life. But that is something that, you know, I wish I could have done 100%. Now, maybe in another life, right? In this life, I

it is what it is. I' I've grown. God has created my plan and this is my plan. But in an optimal situation, obviously it would be foolish for me to Say that that wouldn't be something I could have improved or wish I could have improved. So, but it's fine, man. You know, but you do want to act act above your age, bro. If you're I don't care if you're goddamn If you're 18, you better act like you're 25, 30, you know, the way you speak, the way you carry yourself, the your morals, all that, bro.

Your the the level of respect. But in order to get to that level, you know, a lot of us I luckily had both my parents. They're in a happily they're in a happy relationship, happy marriage. They've been married what like 30ome years already. Yeah. Been married a long time now. So, I I had uh I do have both my parents happily married, but you know, there was still some things that I didn't get from my dad cuz, you know, they both worked a lot and there was just a lot of a lot of things that

I I didn't really have because he was busy grinding, working, putting food on the table, paying bills, right? to where ooh that was risky, bro. To where uh I didn't get these uh certain qualities or I didn't really learn these things until I was out on my Own. Right. So, I made a lot of mistakes along the way. Oh man, you know the the best part about going to the gym around this hour? So, there's pros and cons. Let's let's let's run let's run them down real quick. pros. It is around the school hour where

all the kids looks like what? Kinder, first grade, elementary school. I'm in Tampa, so I passed right by an elementary school and it's about what 7 right now. Everyone's going Oh my goodness gracious. Everyone's going to school, right? But they got the moms. They got the moms walking the kids. And I'm telling you right now, boys, man, the moms out here looking scrumptious. Um, I'm going to keep it a thousand. I'm going to keep it a thousand. All right. I'm not even going to lie. There's some moms out here. Made me want to second guess

being a a stepdaddy. Godamn it. Uh, oh boy. They they're looking better than the goddamn 20 21 year olds. I got to say it. I got to say it, bro. So, that that is a that is a nice benefit of of going to the gym at this hour. Moms are looking nice. There's some of them that are kind of crazy, though. Like, they got the little ass dresses on and got the booties popping. The BBL is just bouncing. Bro, the kids are just like breaking their necks like god damn. It's like, bro. Yeah, you got

to chill. I just saw one right now. Um, but yeah, bro. So, those are the pros. Cons. Uh, most it's mostly at the gym, bro. The loud ass music. They do have some some I go to the crunch over here and they do have some uh they do have a class I think like at 8 or something like that. You know, they have those group classes and they turn that [ __ ] up which is understandable. I get it. But uh I do need to find another spot for the gym and they have no dip

bars, bro. I need to I need to ask them. But luckily I take my gymnastics rings and I do my dips on there. But yeah, sometimes when I want to change it up and I want to, you know, test out my my raw dip strength, they don't have dip bars. They they have some, but it's those dip bars that are part of the assisted pull-up machine. I'm not a fan of those. You're limited on space. It's a little could be a little awkward. Um, and it's not it's not uh the the handles are just straight.

I like them to be like in a V like in an outward position and then grab the dips like that or do the dip grab the handles like that facing out. So that way it puts your arms in an external uh externally rotated position. So they none of that, bro. So I might be looking for a new gym soon. Not just because of that. There's other issues uh as well. Uh like a new job I'm getting uh all this stuff. A lot going on next week, boys. That So to give you guys a rundown on

that, um I I do have the training. Um right, I am a fitness coach on the side. I'm not trying to tell you that or anything. Um but that's what I do on the side, right? I'm trying to build that up. And as my main job, I'm actually transitioning. I work at a sales job now. Uh I do sales for like uh identity theft. So I do that, but I'm actually transitioning to a new job with my brother actually. He's the one that helped me, you know, get the job with him on Tuesday. So it's

going to be like a hybrid position. Really good. Sounds really promising, man. Really good pay. um bunch of stuff I'm going to do. It's it's I'm going to be building like um what is it like? Like like filters. What are they called, man? They're like pumps. I need to learn this. I'm actually going to this weekend I'm going to learn the product really well cuz I'm starting on Tuesday. That was my uh got that on my Google calendar. But um uh yeah, always learn the product Before you go to a job, bro. It's going to

help you out. The product knowledge is important. But, uh, for like a three to six months or four to six months, I'm gonna go ahead and he's gonna he's the lead there. So, he's going to teach me how to build these pumps. They you they basically connect to the boats and they pull out all the piss, all the [ __ ] all that, all the waste. They pull it out and they dump it out in the oceans so to, you know, give food to the fishes, bro. You know what I'm saying? So, give some protein

to the fishes. God damn it. So yeah, I'm going to be building those. Um, but for about four to six months, I'm going to be learning that how to build it. Once I become good or they see I'm doing well, then they'll send me out to different cities, LA, Miami, everywhere, bro. And while I'm And at the same time, so it's more pay, right? And at the same time, they're going to be teaching me about sales. So, they're going to train me to be, you know, to build relationships with the owners of the different uh

marinas, right? They call them and uh train on sales, which is an extra. So, bro, it's it's really this is re really good opportunity for me, bro. And you know, while I'm working there, I'll build I'm building up the fitness uh business, like I said. So, man, I'm trying to grind out here. I'm trying to grind out here. So, we just got to the gym, bro. Let's lock it in. I do need to look for a different spot. I love that little Corner. I hang out with that squat rack in the corner cuz you get

an overview of the entire gym. I'll probably stick there again now that I have the microphone. But, let's see. Let's try it out cuz they do blast that music hardcore, bro. Let's go in there before they get that goddamn class going, bro. That goddamn Zumba class or whatever the hell. All right, I'm going to get the little warm up in. Let me know if you guys even give a [ __ ] about the warm-up. It could be repetitive, could be boring, but I'll throw it in there today since it is a push day, medium volume.

We already did a high intensity day on Monday. So, this will go ahead and offset that damage that we did on Monday. So, more hypertrophy, uh, moderate reps, 8 to 10 reps. Still kind of in the in the straight category. If y'all don't give a [ __ ] let me know. What was that? I like doing these with the band. Some pull aparts. shoulder rot uh shoulder dislocates and pull apart overhead. Ideally, you want a lighter band than this. Get a little warm up with the rings. We are going to be doing handstands as well.

Some handstand, handstand push-up stuff. So, I used to always think stretching was terrible and before a workout and you know all these videos that say that, bro, it's [ __ ] Make sure you stretch that. As long as it's not like a minute or like two, 3 minutes of stretching, then you're good. A little 30 seconds. 30 seconds to really open up the body. That's good, bro. You need that, especially if you're going to do the handstands. [Music] You need that. You need to open up that chest, stretch the lats a little bit, all that.

So this exercise, this one stretches your lats, triceps, all that cuz you do need that overhead mobility. The more you have that, the easier it'll be. I'm going to do a little bit of wrist stretches. Fingers pointed back. Ideally, you want to get like 10 10 each direction or 10 each movement. It feels too intense, get closer to them, to your hands. Feels too easy, put them further apart from your knees. [ __ ] is mandatory, bro. Especially if you're going to do handstand work, skill work. You got to get this [ __ ] in.

They do finger pulses. You do them on your uh knuckles or bottom palm part of the knuckles, whatever the [ __ ] you call it. 10 of those bad boys. Then some finger pulses. Oh god. And just get all those cracks and kinks where you got them. Oh, we do these. [Music] And we're almost scapulas a little bit. [Music] Not feeling 100%. Feel my still feel my wrist a little bit and uh slight tweak on the elbow, But nothing too crazy. Did a little warm up. It is a lower volume day, so or higher volume,

lower intensity day, so should be all right. So, let me know. That's basically the warm up. Um, we're going to put the skills in the beginning here. So, probably get some handstand work knocked out. So, let's head on over there. Oh, and you boys know we got that Attack on Titan playlist inbound. So, let's work on some handstand attempts. Let's see how bad I am at them today. Like I said, I don't feel 100%, but that's fine. We're still going to get some attempts. This is how I usually like starting out skill work. Get some

attempts going. And if they feel trash, then just go to the wall, bro. But still try it out. See if you can even do it. You'll be surprised sometimes. All right, let's knock them out. [Music] Oh yeah. All right. [ __ ] [Music] All right. Not too shabby. Not too shabby. Still felt like [ __ ] but still held it a little bit. Not as bad as I thought to be honest. I wish I would have brought my goddamn pair of legs. Whenever you start feeling elbow or sorry uh wrist overuse or feels I feel

little tweaks here and there. I felt it once I started practicing the on the pool day. I was trying to do the muscle up ring muscle up. Felt it the next day. I was like so Should have brought my paralletts. I have the big ass metal ones though. These big ass bulky ones. Need to get me some smaller wooden ones for the handstand. So that way you're still able to train it. Even push-ups, anything, you're still able to train around the uh injured or hurt part of your wrist as opposed to just escaping it. Just

straighten out the wrist. You still train. Just train around your injuries. All right, let's knock out some more. If these suck, we'll go straight to the wall. There it is. [ __ ] Man, stop doing these [ __ ] a couple days. Like all your progress just goes out the window. [ __ ] handstand. My goddamn [Music] kryptonite. Not a lie. The head's kind of [ __ ] me up. That's my excuse. My excuse. God damn it. There it is. God damn, I need a haircut. Holy [ __ ] Told y'all I was the goddamn

hat, bro. I'm making no excuses. [ __ ] Now, it's kind of a So, what I like doing is looking in between my thumbs, creating a creating a straight line from thumb to thumb to align with your eyes. So, that way you got a good sense of uh body awareness, I guess. That helps me. I've also done uh index fingers. That helps too. just depending how good your overhead shoulder mobility is, which mine is [ __ ] but we're working on. So, we're going to do as many sets as we can. Probably probably five of

just holds because I'm feeling it on my wrist a little bit. So, we don't want to overdo it. probably get some dumbbells and try to do them with a straight wrist, but I don't like doing dumbbells because they they're unstable. They move around a lot. So, you could potentially fall on your [ __ ] face, bro, which has happened to me. It's not fun. Not fun at all. So, we'll we'll [ __ ] with it. But, I don't want to do that. We'll try one more. See if the wrists feel a little better. Bro, that's

[ __ ] happens all the goddamn time you just hate when you're trying to practice a handstand and you you got it in place. You got it. You feel good. You're you're you're feeling good. until you're feeling confident and then you try to kind of perfect the form and then down you go like a sack of potatoes. I hate that. It's always every time I try to Press the shoulders up so I could get straighter, I just fall right down. I just don't got the the overhead mobility yet. But it's all good. That's where you

could go to the wall. Face the wall. I'm I'm probably going to do that right now to be honest. That won't felt good. So, I'll do two more sets. And I'll go straight to the wall, face it, so that way I can work on my body alignment cuz it's trash right now. It's pretty trash. I'm kind of pushing through it because I got strength, but the mobility part of it trash, bro. That's something I've learned with the hands. It's either either you have a sh so much strength that you're able to hold it with just

raw physical power or and your mobility sucks or you have so much mobility where you don't you don't need as much strength. You obviously want to be somewhere in the middle so you can get that perfect handstand, right? Perfect. But uh it's Yeah, it's either one or the other, bro. Cuz there's people that have a [ __ ] little strength that can do that easy. you know what I mean? And their mobility sucks. So, they might have more of like a banana back or more of a forward lean because they're able to power through it

with raw strength. So, yeah, you want to be somewhere in the middle. Let's not got one more sit and then we'll go to the walk or two more. Do two more. Got that Attack on Titan playlist going on. Let's go. Starting. [Music] Just hold it. Ah, [ __ ] I did it again. Time. I want to push the shoulders up. All right, that was trash. That was trash. Go [Applause] [Music] again. Now I feel the wrist a little bit. We're just going to do this last one. Skip that last set. Go straight to the wall,

bro. Don't ask no questions. Don't debate. Just go straight to the goddamn wall. Cuz when you push past that pain or those little tweaks, that's when you get injured. Then everything goes to [ __ ] from there. Listen to your body. God damn. Do one more. Oh. There it [Music] Is. Yep. So, I think we're done with that. Give a little elbow, a little wrist. We're not a going to [ __ ] with it. I'll go straight to the wall. work on my body alignment. Cuz if you could tell, man, this has always been an

issue of mine due to the lack of shoulder flexibility mobility is I always fall forward. I always fall this way. You rare when it's uh when I fall back, I always fall forward. That just means there's not enough shoulder flexibility to get that line nice and straight, right? You really got to push through that. So, we'll work on that a little bit on the wall as well. And that's what you kind of want to look at your training every time you feel uh every time you do an exercise, obviously listening to your body, but also

evaluating and exposing your own weaknesses. Be truthful with yourself. If you feel you feel like you have like your mobility is limited or the exercise just doesn't feel right, feels painful, look at the video. That's why it's important to record yourself. Look at the video. Look at your weaknesses. I I could already know that because I've Seen I always watch my videos of my form and I already know it's that's one of the, you know, leading causes because I've done it a lot already. But for those of you that haven't, every time you do the

exercise, evaluate it, expose your weaknesses, and then you work on them. So, for example, it's a good example on the dip, you know, as on the dip on that bottom position, you need a little bit of that shoulder extension flexibility, right? Because your elbows going down or else your shoulder will get [ __ ] up. If if if you're limited on this range of motion, then that could [ __ ] up your shoulders. So, you got to lean more. So, that's one example, right? So, what you could do is after you do some dips, go

up to your range of motion, work on that shoulder extension. So, that way it improves your dip, right? So, little things like that. So, let's we're going to go to the wall, work on that alignment. Um, actually, someone's stretching over there. So, we'll plug in use. We'll use this right here. We'll try to use this. That should be good. You know, let's try [Music] this. Just don't open the legs, bro. You open the legs, you're cooked. Keep them Nice and tight. God damn it. All right. Well, you just moved from the wall, so maybe I'll

go over there. All right, let's go over there. He just moved. I don't feel safe. [Music] [Music] Just going to get some leans, some forward leans. Their body alignment nice and crispy. All right. [Music] Try and get some leans. [Applause] [ __ ] [Music] Yeah. So, you just want to do get your body as close as you can towards the wall. This down here so you get your body nice and straight. I need to do that a lot more. That's that's one of the exercises I always hate doing just cuz you know we're always going

to have our the reason usually why we hate an exercise that we hate anything or dislike is because we're not good at it cuz we suck at it cuz it feels terrible. But [ __ ] your feelings. You got to look at it very black and white. 2 plus 2 equals four. If this is what you need, go do it. Usually the things that we don't like are the things we should even grind harder to do until we like it and learn to like it. Just that mindset shift is going to skyrocket your progress in

anything you do. So yeah, I don't like doing these, but I got to do them cuz my body alignment sucks. So that sucks. We got to work on it. All right, let's get another one. No, we had a lean or we had a We had the feet off of the wall after the lean. That's a progression to it. And that's basically imitating the handstand the longer you can hold it up there. But now we have the assistance of the wall. So if we fall, it's not a big deal. You just reset and do another one.

So all that volume that you're building up [Music] accumulates. Yes, sir. phone. Going to get some hold against the ROM probably 36 just to get some extra volume in there. and then we'll go right into the the high push-ups and actually start the the strength work. So, for the skill work, you want to do 15 30 minutes. You want to spend too long either cuz then you're going to exhaust yourself and you're not going to have energy for the actual spin part of it. So, get this [ __ ] done. [Music] Something else you can

do while you're here holding the position is practicing that shoulder elevation that I was talking About earlier. So something I got to work on too. So you hit two birds with one stone. I can already hold it against the wall for at least a minute. So, might as well practice that scapular elevation here. That will help your handstep for sure. Got a shoulder injury. Well, back. So, my right scapula is pretty weak. [Music] All right. So, we're going to get right into the pike push-ups. Ring pike push-ups. We did handstand push-ups on our uh max

effort intensity day. Now, we get some ring pike push-ups. It's a regression to it. So, probably going to go deep. We're going to go real deep. That's what she said. Going to get deep on these [ __ ] All right. Some more more volume. A little bit higher reps. Probably probably like eight through 10. If I could do if I could do 10 here, then I'll add some weight to me. Now we keep on rocking. a good angle. Trying to improve those angles for you, boys. Cuz last time it was a goddamn [ __ ]

show. Angles were off. Music was blasting me. All right. Hey, we're improving. That's what matters. All right. Still a little too high still, but let's [ __ ] with it. Oh, yeah. [Music] [Applause] You did not feel easy. did not feel too difficult. I did 10, so I'm going to add a little bit of weight. You know, the the ego is talking to me and it's saying I could do more. So, we're going to listen to the ego. Nah, no. I'm plugging wrong. I could do a little more. We're not going to go crazy though

cuz I'm going a deep range of motion. And that's what today today is focused on is having that deep range of motion work on the you know mobility and more hypertrophy type of uh type of uh working out muscle building I should say. Not too high reps, like around eight through 10. Since this is our first our primary movement since we're trying to do the handstand push-up, we do our primary movement. Afterwards, we'll do, you know, an accessory movement. Depending on how I feel, we'll do two to three isolations for uh any weaknesses that I

may have. All right. So, going to rest up at least two minutes here, boys. And then we'll probably strap up. Uh, god damn. What are we feeling? 10. 10. Go. Go straight to the 25. Nah, we'll do a 10. Just put a little 10 to our body. Got a little bit of extra weight. Challenge ourselves. For now, we're going to walk around. Anytime you rest, instead of just sitting your ass sitting your ass down and just chilling, go for a goddamn walk. Easy, easy steps, bro. Easy steps. People will look at you like you're crazy,

but hey, I'm getting my steps in. Trying to get this body right. Goddamn it. Know what I'm saying? So, as soon as you're done with your set, go take a walk. Just walk around. Look at that. I'm walking around like a weirdo. It's fine. We're getting some steps in. It's not going to affect your actual workout cuz it's super low intensity. We're just walking. Not doing nothing crazy. I'm not telling you to Sprint or jump rope, but just take some steps. you get some extra steps while you're working out and those accumulate over time as

opposed to going straight to the treadmill after. And then you still got to get your cardio in, right? 30 minutes extra 20, 30 minutes of cardio. You're getting some extra work, some extra steps while you're working out, bro. This is literally the hack. This might equal If you picture every set like this, let's say you rest two minutes each exercise. Just, you know, throwing a number out there. 2 minutes each exercise. So you have five exercises and you do like just two sets each. I funk math, but that's about 5 10. Let's see. Two sets

10 uh two sets 4 minutes. 4* 5 is 20. That's 20 minutes of steps. Holy [ __ ] bro. 20 minutes of steps with oliko. What? Like goddamn 3,000 like 3,000 steps just for walking on your wrist time, bro. This is a is a [ __ ] hack. And you still do your added on cardio, right? I learned to do this because of my job, you know, being at at my desk all damn day creating content and [ __ ] That's why I was like, "Fuck, I need to get my steps in." And I don't

Have I don't have the money to buy a walking uh desk treadmill yet. I need to get me one of those. If you could afford one of those, get them. But since I don't got I don't have that option right now. Walk around the gym. Easy hack, bro. easy way to uh it's these little habits that you could add up. All right, let's get to set number two. We're going to strap a little little 10 something light. All right, let's wrap up. Let's wrap up, boys. Got to strap up. Got to got to do a

little 10 or like a warm up. See how we feel. But we still feel those tweaks we were talking about earlier. We'll drop it down. Not a big deal. We are focused on morality and intensity. So you always got to remember that, bro. Cuz the ego is strong. The ego will tell you just do more, bro. Do more. Take it slow, bro. Take it slow. That's something I'm better at. I'm better at uh coaching it than I am taking my own advice. It's usually how it goes. But you know what I'm saying? When I do

pike push-ups, when I strap when I use weight or a weight belt for a pike push-ups, I always loop it around twice just because my belt's longer. But You want the weight as close as you as close as possible to your body. Cuz if you have it too loose, it's too out there. Guess what's going to happen when you're upside down and you're pressing that way? It's going to hit you right on the goddamn face. And now you got a now now you got a broken nose. You're looking like [ __ ] looking like Bobo

the clown. Everyone's laughing at you in the gym. And it's going to be very embarrassing. So do not have a long ass rope or chain on these. All right. Be careful, bro. Be care. God damn it. Even this is too far. But see, you can kind of picture like if you have the weight here. put it up. It's gonna hit my chest. If it does hit, I'm just fine. I'll be fine here. You know, if I really want to be safe, I'll do another loop and it'll be closer. So, that that'll be ideal. So, the

weight doesn't swing around either. So, you know, I'm being lazy right now. But don't be lazy. See what I mean? Better better at coaching than I am taking my advice. All right. Get this [ __ ] popping here. [Music] Doom. Doom. All right. And that is where we draw the line on those. So, I'll do one more set with this. The other one was like a warm-up cuz I feel like I could do one more set. Ideally, you want to do like two sets. So, I'll do another one with this [ __ ] And we're

straight. All right. something I haven't gotten into, haven't spoke about on this video. Guys, write your [ __ ] down. Yes, you can use apps. There's apps out there that will track all that, but me personally, I don't like too many distractions. Uh, you know, you get a text from uh you get a text from the baddy you used to, you know, hook up with and she says she misses you and you and then your mindset starts going crazy. you start, you know, you start falling in love with her again. You start missing those good

times and then you want to text her back and schedule a date and then you got that crazy ex-girlfriend that's telling you you're not [ __ ] or the crazy baby mama. Bro, put that [ __ ] away. Write your [ __ ] down. All right, get a little journal. Write your workouts down, bro. Track your [ __ ] You're not tracking your slacking. So, for example, today is my second push day. I'll do push two, push two or push B, whatever the hell your workout is. I did handstands on the left hand side. I

like putting I I'll I'll show this after I'm Done so you can see how it looks. My writing's terrible. I'll describe it as I show it to you guys. But um I did handstands, did about 10 second holds, three sets or four sets. See, I didn't write it down. So I I forgot or I forget two. 15 20 then the last set sucked. It was like 10. And then next to it, I'll put how did I feel with the handstands? I felt uh elbow tweaked elbow a little bit and wrist little bit of wrist pain.

So you put that on the right side. Right now, I just did elevated pike push-up, ring pike push-ups, ring pike. For pike push-ups, I just put a pu pu set one, I did eight reps, but I that's like a warm-up set. Added 10 lbs. So, I did uh 10 reps of 10 lbs. Easy. And then second set is I'm about to do it. So, that way every week you understand what the hell you're doing, bro. either increase the reps. If you hit 10, depending on your workout, if you hit 10 reps or the max reps,

add uh at like two 2.5, do five pounds. I would say 2.5. Just raise it up a little bit. Um yeah, add the weight. That's going to take you back to maybe nine reps, eight reps. And then once you do that, you increase instead of increasing weight the next week, increase a rep, Try to get an extra rep. And then you repeat the process. Once you get to 10 reps or the max reps of your workout plan, workout session, you add in another 2.5. And that's how you do it, bro. Progressive overload. And don't switch

the exercise too much. You switch the you switch the exercise. I'm not going to talk about that right now cuz that [ __ ] is going to get could get complex. But when you're starting out, bro, just especially on a lower intensity day, get that same [ __ ] exercise. Do that [ __ ] again so that way it's easier to track. It's kind of like, it's kind of like your eating habits. If you change your meals every day, a different meal, different meal, different meal. It's going to be hard for you to track. You're

not going to know what the [ __ ] you're eating. So, eat the same [ __ ] Just make it good. You got that chicken breast and rice, add a little bit of teriyaki one day, makes make a sandwich the next day. You got to like switch it up. Make it good, bro. But the food is the the you can't change the you can't change the fact that it's breast chicken breast is is good quality food that you want has the protein uh ground beef. You got some bean ground beef. You got tuna like it's

very black and white. This is the this is this is the healthy food. You got to eat it. Just make it good. And the more consistent you are with eating the same thing, the more you're gonna understand the value or the or or the macronutrients that the food has, which will make it easier for you to track. Come on, baby. Stay consistent, bro. Keep things simple. The more complicated you make it, the harder it is going to be for you to stick to [ __ ] All right, let's get to this next step. I'm tired

of yapping. [Music] All right. So, something I'm going to do on this set is do the reps a little bit slower. I was kind of just pushing through it a little too quick, but since it's a more lower intensity day, we're doing lighter weight, more range of motion, but uh it's lower reps. And then on your high intensity day, then you do the, you know, lower volume, higher intensity, more explosive reps, right? adapt your adapt the way you do the exercise depending on you know the day or or you know how you have your program

structured so on and the exercise. All right, let's make sure that shit's right down the middle. All right, let's get it. Before that, got to switch up the jams, bro. I got the Attack on Titan playlist going on right now, but it's on that uh smooth part, that smooth transition part. So, we want to we need something that's going to really push me through here. Let's get a little little bit of metal, bro. You can never go wrong with metal, bro. I've been on that metal train for a little while now. All right, let's get

it. Come [Music] on. Come on. Don't fix it. [Music] Hey, got one more negative. [ __ ] it. [Music] Oh yeah. [ __ ] So there you go. It's a good example there, boys. Did 111 did the reps a lot slower. So that's how you know my first set I rushed a little too much. I was pushing through those reps really quick. I wasn't getting that time under tension which is what I need especially on these days. That's the point of the lower intensity days. It's a bunch of reasons for it. The main one is

so you could recover the damage that you did on your high Intensity day. But it's also to practice your form. Uh practice time under tension. Practice your mobility. All these things, bro. That's the point of the day. Perfect the form time under tension. Especially in this bottom position. That's where I get stuck at on the handstand push-up. This position right here, the bent arm position. Super weak in that position. So that means I got to really emphasize that time time under tension. So you know, I need to be mindful of all this [ __ ]

So, I did nine reps. So, I did uh nine reps of 10 lbs. Then, also a good rule of thumb is also adding your body weight if you're doing uh calisthenics. Something very important. Um I was around 192.6 this morning. 192 lbs. I'm actually on a cut. We're trying to drop down very slowly. But it is smart to put your body weight so that way when you reference your notes in the future or you're confused like in the future you're let's say you do a workout and then you're like damn I used to do five

I used to do 40 lbs on the pike push-up. What happened? And you go back through your notes. That's why it's important writing your [ __ ] down. You will look go back to that day where you had that that that amount of that that PR that you broke or whatever. And then you'll look at your body weight. Oh, I was lighter that day. Oh, I was heavier That day. You know what I'm saying? But if you don't like that [ __ ] down, you're [ __ ] Good luck. You're going to have to just

guess and learn your lesson. All right, let's go right into the next exercise here. All right, I got a high higher angle here. We're going to go and knock out these ring dips and uh yeah, we'll get this [ __ ] going. We got two sets on this as [Music] well. Also going to focus deep range of motion, all that good stuff. It's going to be a lot harder with the ring dip. But uh Oh, you know what? No one's even using the stable. Oh, yeah, they are. I need to find out where there's some

goddamn dip bars here. I don't think there is. So, I always got to use these. But preferably, I would like to use the stable bar just so I can take the stability out and then actually focus on the deep range of motion. But it is what it is. We work with what we got, baby. That's why you always got to have a pair of rings, bro. Get these gymnastics rings. You don't got to worry about knowing no machines. You don't got to wait for nobody to finish. You just get your work in and You're good.

If the machine's there, you do it. It's not available and you don't you use a re So, I like putting down This might be a little too big. [Music] Uh, let me get that square box real quick. Always always have a surface that's higher than the rings or dip bars, whatever, just for your dips in general. So that way you could stand on it and when you're about to do, you know, the lift off or the start position of your lift, you could be in that stable position with your arms first, shoulders down, and then

you let go. See how that minimizes the wobble. If you don't have that and you're jumping up, which I did this a lot, so I learned this pretty late, but if you're here and you jump up, look at you. You're dangling. You're wobbling around like a goddamn noodle. So, oh [ __ ] So, it's always good practice to just have that elevation higher. Even on the pull-ups, have it higher. So, that way you're in a stable position cuz once you got weight strapped to your body and be wobbling all over the place, Shaking like a

goddamn tambourine, especially on the reef. All right. [Music] Feel like I'm getting dressed. Step up. Make sure the straps out your way. Got to prepare, bro. Safety first. God damn it. Wrap it around here. Boom. Get that [ __ ] out of my way. You two, get the [ __ ] out of my way. Boom. Beautiful. Everything out your way. No distractions. [Music] That's a little too close. The way hit the cushion here. So, let's move a little back. Reset. Oh, [ __ ] That's how you do a voice. a deep range of motion. Lord

have mercy. Hits our chest. Brutal. Brutal. Brutal. There's very little. I can't even think of an exercise that will stretch your chest like that, Bro. Maybe there's some out there, but bro, the dip. Lord have mercy. And I'm trying to work on these goddamn pancake pecs I got. So, you know, I got to get these in that stretch in the bottom position. Woo! Man, we're going to get a little rest, go walk around, and we'll get to the next set. All right, let's get to Let's get to set number two. Something I did forget to

explain on the set before. I'm just trying to rush before they get the goddamn class going to be honest. So, I'm forgetting about this [ __ ] But there's one important tip I forgot to say. Um, as opposed to Well, let's go ahead and put the the weight on and we'll talk about it. Keep forgetting I have the mic, so I don't need to be right in front of the camera. Bro, what a noob, bro. This guy's a noob, man. So, when you put the weight on for the dip for the pike push-up, my advice

was to keep the weight as close as possible. For the dip, you want to have it if you're going to bend your legs, you want to have it in between your knees. So, your knees smack uh squeeze the weight, right? Or the your thighs, the inside of your thighs squeeze the weight. I'm doing it with the legs straight. So, I want to put it very low so my ankles are the one are the ones doing the squeezing. All right. So, I'll go and do it on this side here. So that way the weight's not wobbling

around. That shit's super important, bro. I'm still working on it myself cuz I forget. Just bad habits are hard to to Are harder to break than creating new habits. So it is what it is. We got to learn and adapt. The key is awareness, though. Just be aware. You have awareness, you could actually uh improve. When you ignore all this [ __ ] when you're not paying attention, you're not in the moment. That [ __ ] [ __ ] you up regardless what you do. The first thing we got to do is put on a

good goddamn song. First thing we got to do, god damn it. Let's put a little bit uh little bit of Okay, all that remains six, right? Guitar Hero Days. Let's [ __ ] go. [ __ ] What y'all know about Guitar Hero? God damn it. I was on that expert, bro. expert, bro. Bro, bro, bro. All right, let's walk up. So, my belt is still not that long. But ideally, you want it all the way down to your ankles, not below the feet, cuz then you're not going to have space to actually do the full

dip, but around your ankle area is good. This is all right. I can still squeeze it here. Make sure the weight is nice and centered. And then we left off, bro. Let's get it. What the [ __ ] [Music] the One more. One [Music] more. [ __ ] Look at that chest, bro. Holy [ __ ] I don't even have a chest, bro. When you do ring dips, makes you look like a goddamn Hulk. Goddamn He-Man. So, I was going to move to go over to a bench and do some dumbbell presses, but they're all

full. So, what do we do? We use the box and we do them here, baby. You always got to adjust. Always got to adjust. So, we're going to go ahead and get this little setup going right here. We're just going to sit on a box and we're going to press. And actually, actually, actually actually got a better idea. Let's get a better camera angle here. Look at this [ __ ] guys. Check this [ __ ] out. Check this [ __ ] Out. Feast your eyes on this, bro. Going to be amazed just so you

guys can see how how much I I've how far along I've come. We're progressing over here, baby. We're progressing the production. Look at this [ __ ] We're going to stick it. We're going to stick it right on this ceiling right here. Or right on the ceiling. Right on this mirror. Boom. Look at that. Goddamn magic. It's [ __ ] dope. So now you don't got to worry about the damn tripod, bro. Look at all this [ __ ] Repair it over here. Great investment. I put one on this one, too, bro. Octoddy. [ __

] sticks on anywhere, bro. Amazing. Amazing. So, now we get our set right here. Nice and comfortable. Don't got to worry about no goddamn bench. Let's [ __ ] go. All right. So, what I'm going to do now, just to end the session off, uh, got a WG, bro. I'm going to sit down. And since I stated earlier, I don't know if you guys remember, my weak position for the handstand push-up is this right here, the bent arm position. So, I'm going to do dumbbell presses. 10 lbs, bro. Lightweight. And we're trying to go for

more endurance uh work. Higher Reps, lower volume, or higher volume, lower intensity. And instead of going all the way down, we're going to focus on this position right here. All right. Maybe I'll increase the weight. If I do like 20, 30 reps, then I'll increase it. I'll do 15s. But let's do the 10 so we could work on those weaknesses. At the end of the workout for your isolation work, you want to do exercises that are going to work on your weaknesses, bro. Stop doing just random ass [ __ ] isolation exercises. Like like I'm

going to do lateral raises after this. Do them. But do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do the exercises that are going to that are your weaknesses. If you already got [ __ ] massive ass uh front delts, why are you doing front raises

at the end of the workout? You know what I mean? I work on your weaknesses, bro, not on your strengths. All right. All right, let's get it. So, we're probably going to do this pressing motion and then right after that set, I'm going to do a pike hold at the bottom position. All right, cuz that bottom position needs work, bro. If I get that bottom position, I got the handstand push-up, bro. I've already done I already done one rep, but I keep falling over. So, if I hold this bottom position, if I master This, I

got it, bro. And the handstand push-up has been my arch nemesis for years, bro. And I'm going to [ __ ] get it. I'm not going to give up. I'm not going to give up on it. All right, let's get this [Music] [Applause] [Music] [Music] Oh yeah, I can tell this is my weak spot, bro. [Music] Okay. Oof. Oh [ __ ] man. So, I did like 30 reps. So [Music] now we're going to super set that into old the bottom position. Ooh. Yeah. Yeah. Yeah. Yeah. Yeah. Perfect. Super sip. That's going to that's going

to work on that weakness for sure. I do a good month of that [ __ ] Go get like two sets in it. Failure. High reps. We're gonna get this [ __ ] ass. I push it, bro. My mama. It [ __ ] kills me. We're gonna [ __ ] get it, bro. Been working on it way too long. It's gotten me injured when I didn't know what the [ __ ] I was doing. I'm going to get it, [Music] bro. All right. Going to get this last set out of this last super [Music] Set.

Got the 15 lbs. Now, since I did 30 reps, it's a little too much than what I want. So, I want to go for like 15 20. I can definitely tell that's my weakness, bro. [Music] 10 11 [Applause] 12oo 15. Damn. Yep. That's how you can tell you're weak, bro. Expose those weaknesses. Oh [ __ ] Oh, I'm I'm over here talking good about this goddamn Octo buddy and now it's falling off. Man, a little dirty. All right, let's try to do it before it sticks off. Just going to do the hold. I got some

lateral raises. Knock these out. Like I said on other videos, bro, when you do calisthenics, you don't really hit that lateral part of the shoulder, which you can tell I'm lacking, bro. That's important not to prevent an injury. Got To work on these weaknesses. So, that's what we're going to do. Lateral raises, baby. [Applause] This [Music] I don't [Music] [Music] I'm going. [Music] Absolute failure, boys. Especially on these isolations. Do your normal range of motion or full range of motion, whatever you're doing. Once you feel like you can do more, get some partials in there,

bro. Some partial reps. Get that extra work in. It's not going to give you [ __ ] 10 lbs of muscle with one session, but that compounded over a period of time playing The long game. That's the key. It's going to add up. And that's the difference between someone that's kind of just going through the motions and doing a little workout here and there. They're just training just to get a little little pump, push past that [ __ ] bro. You got to you got to not just not just for the gains and muscle building

and all that [ __ ] The mindset the mindset for you to push past those barriers or those mental blocks that you have on yourself. Break past those. Get your self-belief high. Push past that [ __ ] bro. Get one more set. We'll get some triceps and then we'll get the [ __ ] out of here. All right, last set. Increased it to the 20s. Did like 15 plus with the with the 15. So, bump it up a little bit. Always want to be bumping it up a little bit, bro. Just walk the fine line

between doing too much and, you know, halfassing it. You want to be somewhere in the middle. It's a good way to gauge if you're doing way more than your max strips. You're headassing it, bro. Increase the weight. Increase the [Applause] intensity. [ __ ] Let's get some partials. Got two more. All right, we got the picnic. get those chest gains. We're trying to get that pancake chest nice and juicy. So, we're gonna get full range of motion all the way back. Slower reps. Uh slower, more range of motion, focused reps. We want We want that

stretch. We want that stretch, boys. Flexibility gains. Uh muscle gains. That's the That's the name of the game. So, let's go and get it. We got We got to get this We got to get this [ __ ] nice and juicy, bro. Jesus. It's lacking. About for a second. Negative. All the way back. Two. Three. Four. Little pause. Just want to bend the elbows a little bit. Have perfectly straight elbows. That's going to [ __ ] up your shoulder, bro. God, sir. [Music] Man, adding that pause this bottom position and right here. Brutal. I feel

like I can't do anymore. So, instead of going full range of motion, I'm going to do half reps, partials. It's right here. Sure. You get that [Music] squeeze. Slow negative. [Music] had 70 on there. So, I did way more than 15 20 reps. I lost count in the middle of it to be honest. But that's how you could gauge if you're kind of half passing it or doing too much. If you're doing 15 plus 20 plus reps, increase the weight. God damn it. Stop slacking it. Stop being a [ __ ] bro. Increase the weight

a little bit. Get that stretch. Get that range of motion or do the reps slower. I was already doing 4se secondond negatives and I still did a shell of reps which tells me I could increase the weight. Now intensity and volume regardless which one you do if you go too far on the extreme of one or the other it's going to equal to a similar stimulus between the two. So, I could do a thousand reps of this [ __ ] and I might get the same amount. And I'm just throwing numbers out there, but just

to hypothetical situation, I could do a 100 of these very lightweight and get the same amount of work as if I do like, I don't know, 20 reps of 80 lbs or some [ __ ] You know what I mean? It's going to be uh similar stimulus. Not to those equal numbers, but you know what I'm saying? So, the negative to that though is if you want to do a shitload of reps, you're going to be in the gym all [ __ ] day, bro. And I ain't got time for that [ __ ] I

already take a little too long on my workouts. Like an hour and a half to two hours cuz I talk to you all and all that. Uh, but ideally, you want to get an hour, an hour 30, and get the [ __ ] out. If you do a shitload of reps, you're going to be here all day, bro. I ain't got time for that [ __ ] So, we're going to increase the weight a little bit. Try to get in between. I'm probably going to increase it by like two pins, probably 100 lbs. So that

way I want to go for like 12 to 15 reps. That's a good sweet spot for isolation exercises. So let's try that. So you're better raising the intensity less time in the gym. Get that still get that pump. High reps has its place, but not doing that [ __ ] right now, bro. After this, we're going to get some super high reps, but that's more for injury prevention purposes. So, each each rep scheme, each exercise you do, it's got to have a purpose, an intention behind it. But you do want to increase the intensity and

lower volume depending on what it is you're doing, bro. All right, let's see how this feels. Oh, that feels way better. That squeeze at the top. Super important, boys. That's like I can do more full range of motions. I do partials. One [Music] more. Come on. Come on, [ __ ] See what I'm saying? I barely got to 10 on those [ __ ] but I still did my 4 second negative. It's a lot quicker, bro. You get similar stimulus. So, stop slacking. Increase the intensity. Now, we're going to do some super high volume, high

rep work. But like I said, tricep push downs, but that's for the injury that I got. I still suggest you guys do them to be honest to prevent that injury because Elbow tweaks, golfer's elbow, that [ __ ] super common, especially with calisthenics, doing the pull-ups, the chin-ups, all that [ __ ] That's how I [ __ ] up my elbows, bro. Overtraining on those. So, let's do those tricep push downs. We want to go 50, 100 reps. Super lightweight for injury prevention, an excessive amount of high endurance reps. Perfect for that. Everything has its

place.