Unleashing the Restful Warrior: Conquering the Frustrations of Resting When You’re Accustomed to an Active Lifestyle

Resting when you’re sick is often recommended for a speedy recovery. However, for individuals who are used to being active and productive, the idea of resting can feel frustrating and unsatisfying. I’m writing this today because I’ve been sick the last 2 days and I’m trying to get myself into a place where I can embrace the downtime. It’s hard. My meditation is physical activity and I’ve been stuck inside! In this blog post, we will explore the reasons why it can be challenging to embrace rest when you’re accustomed to an active lifestyle and provide insights on how to navigate this struggle effectively.

  1. Reduced Physical and Mental Stimulation: When illness strikes, our activity levels naturally decrease. The reduced physical and mental stimulation can leave us feeling restless and bored, particularly if we’re used to being engaged in various activities. The lack of stimulation can magnify the perception that resting “sucks.” To combat this, explore alternative ways to stimulate your mind, such as reading books, listening to podcasts, or engaging in light creative activities that don’t strain your body.
  2. Break in Routine: Being sick disrupts our regular routines, which can be unsettling for those accustomed to a structured lifestyle. Suddenly shifting from being active and productive to resting and recuperating can feel disorienting and leave us with a sense of unproductivity. To cope with this, establish a modified routine that incorporates elements of rest, self-care, and low-intensity activities. Having a semblance of structure can help alleviate the discomfort of a disrupted routine.
  3. Loss of Control: Illness often forces us to slow down and rely on others for assistance. This loss of control over our activities and the feeling of dependency can be frustrating, especially for individuals who value their autonomy. It’s crucial to recognize that accepting help and allowing ourselves to rest is not a sign of weakness, but rather a necessary step toward healing. Embrace the support around you and use this time to practice self-compassion.
  4. Fear of Falling Behind: If we have responsibilities or commitments that need to be put on hold due to illness, the fear of falling behind or not meeting deadlines can weigh heavily on our minds. It’s essential to communicate with those affected by the situation and prioritize self-care. By focusing on your recovery, you’ll be better equipped to tackle your obligations once you’re back to full health. Remember, your well-being should take precedence over any temporary setbacks.
  5. Impatience for Recovery: Active individuals often have a strong desire to bounce back quickly. Resting can sometimes feel counterproductive, leading to impatience and a temptation to push through the illness rather than allowing ourselves the necessary time to heal fully. It’s important to recognize that rest is an integral part of the recovery process. Embrace this period as an opportunity to nurture your body and mind, knowing that it will ultimately facilitate a faster and more complete recovery.

Conclusion: While it may be challenging to embrace rest when you’re accustomed to an active lifestyle, it’s crucial to prioritize your well-being during times of illness. By understanding the reasons why resting can be difficult and implementing strategies to navigate this struggle effectively, you can embrace the healing power of rest without feeling frustrated or unproductive. Remember, allowing yourself the necessary time to recover fully will not only benefit your health but also contribute to your long-term productivity and overall well-being.

Don’t Skip Leg Day – Doing the Hard Shit that Matters (and 12 hard things you can start doing now)

I hate leg day.  It’s my least favorite workout of the week.  Squats suck, lunges suck, any workout with an eastern european country’s name attached to it, (I’m looking at you Bulgaria) suck.  

All of that said, no other day promotes body symmetry, fat loss, functional movement, joint health, body composition and muscle conditioning better than leg day.  Skipping leg day means you are going to miss all of these benefits.  If you are going to work out and take care of your body, why would you half ass it?  It makes no sense, you can’t skip leg day!

I like to think of things that are easily avoidable, but detrimental if avoided, as leg day items.  What am I skipping or not doing or doing that is an act of avoidance that I should be doing and confronting head on?

What are a few tough things in life that are like leg day?  What are the necessary tasks that must be done to help you make the most out of your life?  What are often the hard things to do that if not done, will create imbalance, mental and physical deterioration and  lead to a life lived without meaning?  I’ve listed 12 below and have added the why in a list below this list (I know, totally Meta!)

  1. End toxic relationships (this could be a friend, a significant other, a job or a supervisor)
  2. Learn a new skill
  3. Question the assumptions (especially your own and those within your own echochamber)
  4. Saving instead of Spending and investing those savings for gratification delayed
  5. Watching what you eat and not regularly overindulging 
  6. Reading (or listening if that’s your jam)
  7. Learning how to communicate to other individuals, groups and crowds
  8. Making new friends as an adult
  9. Meditating and being present
  10. Volunteering, Serving or Contributing to a cause
  11. Creating something new and publish, launch or display it for the world to see
  12. Be Constantly honest, to yourself and others

What are you going to get out of doing all of the things above?  Let’s take a look and see.

  1. End toxic relationships (this could be a friend, a significant other, a job or a supervisor)
    • Toxic relationships are relationships that have more negative benefits than positive benefits.  They’re the relationships that if you were to look in from the outside, you’d ask, why is that person in this relationship?  
    • If you are a nice person, these can be especially hard to get out of because you don’t want to offend.  WHO CARES!  GET OUT!
    • Stop calling this person, stop answering this person’s calls or texts and get out.  If this is going to affect other relationships, get out of them as well.  We have 80 – 100 years on this planet and there are BILLIONS of people you can associate with.  Get out of your fear bubble and find people who will bring you up, not down.  They’re out there.
  2. Learning New Skills
    • First, there is scientific evidence that learning new skills consistently throughout your life decreases your risk of dementia later in life.  
    • The more skills you have, the more people are going to want to be around you because you’re an interesting person who knows how to do shit.
    • The more skills you have, the more opportunities you will be presented in life
  3. Questioning Assumptions (Especially your own)
    • Here are examples of common assumptions folks once believed
      1. The Earth is flat
      2. The Earth is the center of the universe
      3. Humans will never figure out flight
      4. Humans catch warts from licking toads
      5. Thomas Crapper invented the toilet (I was bummed this wasn’t true)
  4. Saving instead of Spending and investing the savings
    • You will never get rich by earning and spending, you need to create your own avenue to compound your dollars
      1. Buy stocks that pay dividends
      2. Buy businesses that produce cash flow
      3. Buy homes and rent them out
  5. Watching what you eat and not overindulging
    • If you don’t want diabetes, congestive heart failure or other diseases that are caused by being overweight, don’t overindulge.  Abs are made in the kitchen, brah!
  6. Reading
    • It’s been said that the average CEO reads upwards of 60 books a year and the average worker reads one.  
      1. I don’t know if the above statement is true, but I’ll stand by the fact that reading and constantly inputting information in your mind that is designed to educate will get your further
  7. Learning how to communicate
    • Unless you are an individually brilliant performer that is once in a generation at whatever skill you do, you are going to need to communicate at some point!  Warren Buffet once said the greatest investment he ever made was in a Dale Carnegie public speaking course.  
    • To get what you want in this life, you are going to have to communicate well with others.  If you don’t do this naturally, it’s a skill that can be learned, no matter how painfully shy you may be.
  8. Making new friends as an adult
    • Your network is your net worth.  Don’t be stuck.  Making friends as an adult can be hard.  It’s easier to stay in your shell.  It’s easier not to risk rejection. It’s also incredibly rewarding to surround yourself with people who help you become the best version of you, always!  
    • Talk to people, invite folks into your life that you admire and take the risk.  Personally, all of my best friends have been made as an adult!
  9. Meditating and being present
    • Researchers at the Columbia University Medical Center claim meditating can change the structure and function of the brain through relaxation, which can: Reduce stress, anxiety, depression, increase focus, learning concentration, improve memory and attention span.
  10. Volunteer, Serve or Contributing to a cause
    • There are myriad benefits to paying it forward in life.  However, none more so than the sense of self that is built from it.  When you live life to serve a purpose greater than yourself, it brings the rest of your being up with it.  
    • Studies have also stated that service can help increase self-confidence and life satisfaction, combats depression and even helps you stay physically healthy.
  11. Create
    • Creativity has a compounding effect.  When you create once, you’ll create again and again.  You’ll find that if you create in your spare time, you’ll be more creative in your work, with your family and you’ll get bored less often!  
    • You can also parlay your creativity into additional income streams.  You could create a business, publish a story or find new friends through new interests.
  12. Be Constantly honest, to yourself and others
    • There are few benefits to lying.  In fact, it’s advice that goes as far back as the 10 commandments, rules followed by the 3 Abrahamic religions of Judaism, Christianity and Islam.  
    • Many of the most successful investors and business people today practice “radical transparency” which is extreme honesty.  It’s a practice that continues to create successful people and is still to this day, is hard to follow!

Now go do some hard shit and remember, don’t skip leg day!

5 Recipes You Can Build Your Cooking Skills On

Being a grown up means it’s time to start cooking for yourself and others.  Throughout my 20’s, I played around with food a little bit, but wasn’t very serious about it.  It wasn’t until my late 30s that I learned how much love you get both from others and in your soul, when you make a great meal.  If you discover this secret earlier than me, you will also discover it’s blessings earlier!  It really is a treat to watch others enjoy something you put work into and it’ll also keep you invited back!  

Below are 5 recipes you can use to start your cooking adventure.  We hit breakfast, lunch and dinner!  We’ll pan fry, we’ll use the oven, we’ll use some spices and herbs and we’ll enjoy a tasty meal after! I’ll save my sticky buns and cinnamon buns for another time.  

Bacon, Potato Egg Casserole 

Ingredients

  • ½ pound thick-cut bacon, Cooked and Crumbled
  • ¼ cup olive oil 
  • 1½ pounds russet, yellow or Yukon Gold potatoes, unpeeled, sliced ¼-inch thick pieces
  • 1 large yellow onion, thinly sliced into rings
  • Kosher salt and freshly ground pepper to taste
  • ½ Tablespoon Organic Curry Powder
  • 10 large eggs 
  • 6 ounces shredded Cheddar, sharp Cheddar or Monterey Jack

Step by Step

  1. Heat oven to 375 degrees. Cook bacon in a 12-inch skillet over medium-high heat until crisp and the fat has rendered out, 4 to 5 minutes each side. Remove from the skillet, leave the fat behind.
  2. Add olive oil, potatoes and onion slices to the skillet. Season with curry powder, salt and pepper and cook, stirring occasionally until the potatoes are tender and start to brown, and the onions are golden brown, 20 to 25 minutes. Return bacon to skillet and stir to combine so that everything is distributed evenly.
  3. In a large bowl, whisk eggs together and season with salt and pepper. Add cheese and whisk to blend. Transfer potato mixture to a 9” x 13” baking dish and pour egg mixture over. Place in oven and bake until eggs are puffed around the edges and just set in the center, 15 to 20 minutes.
  4. Remove from heat and let cool slightly before eating. Serve with your favorite hot sauce for added flare

Sheet Pan Sausage and Veggies

Ingredients

  • 1 pint grape or cherry tomatoes, halved OR 1 large / 2 medium whole tomatoes cubed
  • 1 head broccoli florets cut from stem
  • 1 yellow squash sliced 
  • 1 whole onion diced in large pieces
  • 1 package your choice mushrooms, trimmed and halved (1/2 pound)
  • ¼ cup olive oil, plus more as needed
  • 1/2 teaspoons dried oregano
  • 1/2 teaspoon dried tarragon 
  • 1/2 teaspoon dried basil
  • 1 teaspoon red-pepper flakes
  • Kosher salt
  • 1 pound spicy or sweet Italian sausage (fresh sausages removed from casing)
  • ¼ cup plus 2 tablespoons grated Parmesan or manchego, plus more for topping after cook

Serve with Garlic Bread (you can be lazy and buy at store) or on Rice

  1. Heat the oven to 400 degrees with one rack in the lower third and one in the upper. 
  2. On one sheet pan, combine the tomatoes, broccoli and mushrooms with ¼ cup oil. Season with ½ of your herbs and red pepper flakes and salt to taste. Toss to combine and mind your presentation (make sure everything is spread out). Roll the sausage into 1-inch balls. (There should be 25 –  30.) Distribute them around the vegetables.  Season remaining herbs and red pepper flakes. Sprinkle the entire sheet pan with 2 tablespoons of your chosen cheese. Roast for 15 minutes.
  3. After 15 minutes, gently shake the pan to flip the meatballs. Sprinkle the entire pan with the remaining ¼ cup cheese, concentrating your on the tomatoes and the empty pan edges so that some Parmesan has room to crisp. Return the meatball sheet pan to the lowest rack.  If you are making bread, this is when you’ll add the bread to the oven. Roast until the bread is golden at the edges, the broccoli tips are crispy and the meatballs are cooked through, (depending on bread, most likely 7 to 10 minutes). (If the broccoli and meatballs need a little more time, remove bread and give them 5 more minutes and they should be good to go!)
  4. Use a wooden spoon or spatula to scrape up any cheese that has stuck to the bottom of the pan. Serve everything with the garlic bread or rice and more grated cheese.

EGGPLANT PARMIGIANA 

Recipe by Matty Matheson 

Ingredients for the tomato sauce:

  • ½ cup|120 ml olive oild
  • 9 garlic cloves – thinly sliced
  • 1 medium yellow onion diced
  • 3 tablespoons tomato paste
  • 3 (28-ounce|794-gram cans) whole peeled tomatoes crushed by hand
  • kosher salt and freshly ground black pepper, to taste

for the eggplant parmesan:

  • 3-4 medium eggplants – peeled and sliced lengthwise into ¼-inch pieces
  • 2 cups | 300 grams all-purpose flour
  • kosher salt and freshly ground black pepper, to taste
  • 6 large eggs lightly beaten
  • 4 cups | 500 grams bread crumbs
  • 1 ¼ cups | 296 ml olive oil
  • 1 cup | 237 ml canola oil
  • 4 cups | 946 ml tomato sauce
  • 1 ½ pounds | 680 grams sliced Mozzarella cheese
  • 1 bunch fresh basil leaves
  • 1 cup grated parmesan cheese

Directions

1. Make the tomato sauce: Heat olive oil in a saucepan over medium. Add the garlic and onion and cook until translucent and fragrant, about 5 minutes. Stir in the tomato paste and cook for 5 minutes. Add the tomatoes and bring to a boil. Season with salty and pepper and remove from heat.

2. Place flour in one large shallow dish. Season with salt and pepper. In another shallow dish, mix the eggs with ½ cup water. Place the bread crumbs in a third shallow dish. Working with 1 slice of eggplant at a time, dust it in the flour, coating it all over, then dip in egg wash, then place in breadcrumbs to coat. Repeat with the remaining slices.

3. Heat 1 cup of olive oil and the canola oil in a large frying pan over medium-high. Working in batches, cook the eggplant, flipping once, until golden brown, about 1 minute per side. Transfer to a rack set over a baking sheet and season with salt.

4. Heat the oven to 450°F. Ladle ½ cup tomato sauce on the bottom of a 9-by-13-inch casserole dish. Arrange a layer of fried eggplant into the dish, then layer mozzarella slices on top to cover. Spoon over 1 cup of tomato sauce then scatter 6-7 basil leaves on sauce. Arrange another layer of fried eggplant slices in the opposite direction. Repeat layers 3 more times ending in mozzarella. Sprinkle parmesan over surface of the top layer then drizzle with the remaining ¼ cup olive oil. 

5. Bake until the cheese is browning and bubbling, 20 to 25 minutes.

Reverse-Sear Steak with mushrooms and asparagus 

Ingredients

  • 1 thick rib eye steak or NY Strip, 2 in (5 cm) preferably USDA prime and well marbled (IE Fatty)
  • 1 teaspoon salt, to taste
  • 1 teaspoon pepper, to taste
  • 3 tablespoons high smoke point oil (Avocado choice 1 – sunflower choice 2 – canola choice 3)
  • 2 tablespoons butter
  • 2 cloves garlic, peeled and smashed
  • 2 sprigs fresh rosemary
  • 3 sprigs fresh thyme
  1. Preheat oven to 200°F/95°C.
  2. Pat the steak dry with a paper towel, and generously season all sides of the steak with kosher salt and fresh ground pepper.
  3. Transfer to a wire rack on top of a baking sheet, and bake for about 45 minutes to an hour, until the internal temperature reads about 125°F/50˚C for medium-rare.  If you have a bread stone, place meat right on stone.
  4. Heat the oil in a pan (preferably cast iron) over high heat until smoking. Do not use olive oil, as its smoke point is significantly lower than than the other oils and will smoke before reaching the desired cooking temperature.
  5. Sear the steak for 1 minute on one side, then flip.
  6. Add the butter, garlic, rosemary, and thyme, and swirl around the pan. Transfer the garlic and herbs on top of the steak and baste the steak with the butter using a large spoon.
  7. Baste for about 1 minute, then flip the steak with tongs and baste the other side for about 15 seconds.
  8. Turn the steak on its side and cook to render off any excess fat.

Mushrooms and onions 

  • 1 onion, cubed
  • 1 package cremini or portobello
  • Salt to taste 
  1. In pan with steak oil and butter, rosemary and garlic, head to medium, add onions and cook to brown 
  2. Add mushrooms and cook until they tender and fragrant, about 15 minutes 
  3. At finish, add black pepper, parsley and salt to taste, off heat

Asparagus 

2 cheats – snap off the bottom and peel the stalk

Here’s a simple method for roasting asparagus that requires olive oil, salt and pepper.  That said, 

  1. Heat your oven to 425 degrees
  2. Dress asparagus spears lightly with olive oil and season with salt and pepper. 
  3. Spread them on a baking sheet or in a roasting pan in one layer and roast until lightly browned and sizzling, and just firm-tender. 
    1. baking sheet, that should take 10 to 12 minutes
    2. heavy-bottomed roasting pan for about 15 minutes. 
  4. The trick here is getting the spears nicely colored without overcooking them, and you should always err on the undercooked side — asparagus will continue to cook off the heat

*You can add other spices as well: cayenne, paprika, red pepper flakes or smoked salt. Or try chopped pecans, a sprinkle of grated Parmesan and a drizzle of balsamic vinegar.

Best damn tuna melt recipe (makes 4 big sandwiches)

Recipe from NYTimes cooking

Ingredients

  • 3 (6-ounce) cans solid, water-packed tuna, drained
  • ¾ cup mayonnaise
  • ¼ cup finely chopped cornichons or small kosher dill pickles
  • 3 tablespoons minced shallot
  • 2 tablespoons lemon juice
  • 1 packed tablespoon minced fresh dill
  • 2 teaspoons whole-grain mustard or dijon mustard
  • ⅓ teaspoon kosher salt
  • ¼ teaspoon fresh cracked black pepper
  • 8 slices sourdough bread, cut to your liking or from loaf
  • 8 sandwich slices extra-sharp Cheddar
  • 4 tablespoons softened unsalted butter, plus more as needed
  1. Place the tuna in a medium bowl and flake with a fork. Add the mayonnaise, cornichons, red onion, lemon juice, dill (if using), mustard, salt and pepper. Mix well.
  2. Depending on the size of your bread, spoon ⅓ to ½ cup tuna salad on each of four slices of bread, heaping it in the middle slightly. Divide the cheese among the sandwiches, tearing and arranging the cheese to fit neatly. Place a piece of bread on top of each and generously spread the top piece of each sandwich with about ½ tablespoon butter.
  3. Heat a 10-inch skillet over medium-low. Place two sandwiches, buttered-side down, in the skillet, and cook for 3 to 4 minutes, until the bottom pieces of bread are golden brown.
  4. Spread the top of each sandwich with another ½ tablespoon butter. Carefully flip the sandwiches, turn the heat to low, and cook for 3 to 4 more minutes, until the bottoms are browned and the cheese is melted. Repeat with the remaining two sandwiches and serve immediately.

A Workout Routine You Can Always Fall Back Into

Fitness is a lifestyle.  All you need to do is give 1 of your 24 hours a day to your health.  There is no excuse, there is only health.  Without health, you will die.  Give this hour to yourself and live a better, happier life.

Throughout life, you should have different physical goals and try to accomplish things you’ve never tried.  Train for a marathon (I’ll have a post later about my 3 month 5K to Marathon training), go rock climbing, do a martial art or compete in sports.  Compete in team sports and compete in one on one sports.  It keeps you sharp and again, happy.

I’ve personally found that between times that I’m training for a specific goal, I easily fall into training lulls.  I’ll go to the gym without a purpose or plan.  That’s when workouts become cumbersome, ineffective and sometimes, pointless.  What I’ve found however, is that trying to get stronger has never served me wrong.  Below is a routine that I once spent a year doing and have found that is an incredibly easy routine to do for short or long term periods between training for goals and also, show results.

The routine is anchored in Bench Press, Barbell Squat and Dead Lift.  There are also days for your ancillary muscles, shoulder and arms.  If you are in your 20s, you should be working out 5 days a week.  I’m 42 and maintaining a 5 day a week gym schedule 80% of the time.  You could get away with doing just 3 days a week and I’d recommend simply doing Chest, Back and Legs if so.  I’d also ask you to do 2 days of cardio. My compromise when necessary is 4 days.  

It’s important to maintain your physical health.  If you do not, you are more likely to die of diseases that can be avoided.  Maintaining good physical health is a powerful kicker for your mental health as well.  Every time you exercise, endorphins are released.  An active lifestyle is guaranteed to make you happier.

Each workout below is going to take about 40 minutes if performed properly.  Properly means taking 2 minutes between reps, lifting with proper form and as heavy as you can to get up to 5 reps.  That leaves 20 minutes for cardio at the end.  Here’s how I split up my cardio days personally.  

  1. Walk Backwards on the treadmill – great for knee health and explosiveness.  Start slow (3 MPH) and move up 0.1 or 0.2 MPH per week until you max out.
  2. Run and keep your forefoot form.  Start slow (4 MPH) Move up 0.1 or 0.2  MPH per week until you max out.
  3. Stairs – Run up and down stairs for 20 minutes, bonus if your gym has stairs set up for you to run up and down!
  4. Set a treadmill for it’s max incline (most likely around 15%).  Start slow (3 MPH) Increase by 0.1 or 0.2 MPH per week until you max out
  5. Sprints – Sprint for 1 minute, as fast as you can, recover walk or jog for 1 minute.  Do this until you can go 20 minutes, then increase your sprint speed by 0.1 or 0.2 MPH until you max out. I like starting at 5 MPH for rest and 7 MPH for sprint, then increase until you max out.

Below is the 5 Day routine you can always fall back on.  However, before we go into the routine, I have a few guiding principles.  

  1. If you aren’t doing full movements you are cheating.  You will have to lower the weight at first, but you are going to get better and fuller workouts.
    1. Squat Ass to Grass – get as low as you can possibly go and even exaggerate further to go lower.  
    2. Touch the Bar to your Chest when you bench press.  Go all the way down and all the way up.  Count 1, 2 down and 1, 2 up.
    3. When you do pull ups or chin ups, take your arms all of the way down and lift yourself all the way up.  Do this without kipping (kicking).  
      1. This isn’t to say kipping pull ups aren’t effective, but save them for cross-fit workouts.
  2. Lift as heavy as your form will allow.  For major muscles this means you can only do around 5 reps during each set, for minor muscles its maxing out around 10.  
  3. Ego is not your amigo – don’t lift anything that feels like it’s going to hurt you.  You’re not impressing anyone at the gym, you are doing this for yourself.  
  4. Finish with 20 minutes of cardio.

Here is my 5 day Routine:

Workout 1: Push Day Chest – 3 sets each | Warm up is not a set

  • Bench Press w/ Warm Up
  • Incline Bench Press
  • Dumbbell Bench Press
  • Triceps Pushdown
  • CARDIO – Walk Backwards on a treadmill – 20 min

Workout 2: Pull and Calves (Back Day) – 3 sets each | Warm up is not a set

  • Barbell Deadlift (Do Warmup)
  • One Arm Dumbbell Rows
  • Pull Up
  • Calf Leg press – Single Leg
  • CARDIO – Stairs

Workout 3: Upper Body and Core (Shoulders) – 3 sets each | Warm up is not a set

  • Exercises: Seated Dumbbell Press (Warmup)
  • Dumbbell Side Lateral Raise
  • Dumbbell Rear Lateral Raise (Bent Over)
  • Weighted Sit Ups
  • CARDIO – Max incline on treadmill

Workout 4: Legs – 3 sets each | Warm up is not a set

  • Barbell Squat (Ass to Grass) w/ warm up
  • Dumbbell Lunge (full extend)
  • Leg Curl (Lying or Seated)
  • Leg Press Calf Push (Full extend)
  • CARDIO – SPRINTS

Workout 5: Upper body and Core (Arm Day) – 3 sets each up to 10 reps

  • Close Grip Bench Press 
  • EZ Bar Curl
  • Dumbbell Hammer Curl
  • Planks (around the world)
  • CARDIO – Proper Run form running / jogging

Now that you have a guide, you can mix and match these exercises in for your different muscles.  However, remember, there is no replacing Squats, Deadlift or Bench Press on their days.  Everything else, have fun with.

Chest

  • Barbell Bench Press (incline and flat)
  • Dumbbell Bench Press (incline and flat)
  • Cable Flys
  • Dip
  • Weighted Push ups on handles

Shoulders

  • Overhead press (Seated or Standing)
  • Military Press (Seated or Standing)
  • Dumbbell press (Seated or Standing)
  • Arnold Dumbbell Press
  • Dumbbell Front Raise
  • Dumbbell Side Lateral Raise
  • Dumbbell rear lateral Raise (Bent over or Seated)
  • Barbell Rear Delt Row

Back

  • Barbell Deadlift
  • Barbell Row
  • One-Arm Dumbbell Row
  • Pull Ups (Full Extensions)
  • Chin Ups (Full Extensions)
  • T-Bar Row
  • Lat Pull Downs (Wide Grip or Narrow)
  • Seated Cable Row (Wide Grip or Narrow)

Biceps (It’s a show muscle!)

Barbell Curl

  • EZ Barl Curl
  • Alternating Dumbbell Curl
  • Dumbbell Hammer Curl
  • Chin Up

Triceps (The working muscle that does the damn thing!)

Close Grip Bench Press

  • Seated Triceps Press
  • Dips
  • Lying Tricep Extensions (Skull Crushers) Be careful!
  • Tricep Push Downs

Core (Remember – Abs are made in the kitchen, but assisted in gym!)

Captain’s chair Leg Raise

  • Hanging Leg Raise
  • Lying Leg Raise
  • Crunch
  • Cable Crunch
  • Weighted Sit Ups (on floor or on decline bench)
  • Plank
  • Abdominal Roller

Legs (Don’t skip leg day – it’s your success creator)

Barbell Squat (Ass to Grass)

  • Barbell Front Squat (Ass to Grass)
  • Hack Squat on a sled
  • Leg Press
  • Lunges (Full Extensions, walking, in place, forward or backwards)
  • Romanian Deadlift (Barbell or Dumbbell)
  • Leg Curl (Lying or seated)
  • Standing or Seated Calf Raise 
  • Leg Press Calf Raise

There you have it.  Now get off your butt and get to the gym.  It’s on you to take care of you, don’t forget it!