Bookmark this page for all our September 2017 Workout of the Day workouts. Check in daily.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

NO BULL LAT SPREAD

Cable Lat Flyes
4 sets x 10 reps (3-0-1-1)  rest 60 seconds
(3 sec lower - 0 - 1 sec lift/flye - 1 sec contraction)
flye movement towards glutes

Ignore the bullshit. Let someone else step in it.

As I work on my online store, almost there, I realize something.

There's so much to do that the background noise just gets blurred out.

Focus on yourself and your own goals - it's the best bullshit deterrent.

MAKE AMERICA SAVAGE AGAIN

A1  Right Hand Slams 4 sets x 10 reps
A2  Left Hand Slams 4 sets x 10 reps
A3  Overhead  Slams 4 sets x 10 reps
rest 60 seconds
- right hand slams start from the right shoulder
- left hand slams start from the left shoulder
- overhead slams start above the head

"Give me six hours to chop down a tree and I will spend the first four sharpening the axe." -Abraham Lincoln.

Plan your attack. Power Up & Execute.

Have some patience and do it right.

This is 1 of the 5 high res poster illustrations I created this week. Available soon in sizes: 8x10, 12x16 & 12x18 inches.

I'm planning 18x24 compilation posters where they are comprised of 4 illustrations in one poster. Deezify Value pack lol.

My goal is to coach creatively, so my game plan is going to be a bit different than other fitness brands. I realize that.

The hardest and most gratifying adventure is one where you make your own path with machete in hand, lightning in your beard and Deezed AF.

I CRUSH BICEPS

Preacher DB Hammer Curls L/R
4 SETS X 8 REPS + DROP SET (2-0-1-0) REST 45 sec
(2 sec lower - 0 - 1 sec lift/curl - 0)
drop set = 4 sets x 8 reps w/ 5lb drop/set - no rest

I Crush Biceps - Arm Day every... day. Slipping an extra arm exercise at the end of a workout.

Curls are vitamins for your soul.

A friend commented that my arms were looking smaller. Stupid ass.

I've been cutting back my carbs the last 3 weeks. My excuse.

Whatever... when the pump comes, it's stupendous & glorious.

DELTA PUNISHMENT 2 OOH RAH

Cable Front Shoulder Raises L/R
4 sets x 10 reps (2-0-1-1) rest 45 seconds
(2 sec lower - 0 - 1 sec lift/raise - 1 sec hold at top)
front raise to shoulder height only

Shoulder Day Maggots.

Just a shoulder exercise I threw in the mix tonight.

After some barbell shoulder presses I'll choose a couple shoulder accessory exercises.

Trying to keep these pineapples (delts) big and juicy.

Tweaking my illustration format as well.

OOH RAH!