#kbox4

[thedailybj-blog1]

ABOUT LAST NIGHT'S WORKOUT... ------- I started with some heavy deadlift work on the #Kbox4 fly wheel trainer from @go_exxentric. The faster you pull up, the more resistance you get back down for eccentric overload and infinite resistance possibilities. Then I did 2 cycles of a 6-exercise leg circuit using the special 1.5 rep tempo format as shown in the video. 1.5-rep work is an amazing way to get massive pumps and a laser-focused mind-muscle connection all while using lighter loads than normal to spare the joints. I'm using the premium @UltraSlide slideboard 8 (it's awesome!) but you can modify with fitness sliders, socks on carpet, or furniture sliders on carpet. ------- 1. #Kbox4 + Band Deads- 5 sets at 1 set EOMOM (every other minute on the minute): 1 flywheel x 10, 2 flywheel x 10, 3 flywheel x 10 x 2 sets, 1 flywheel x 20 1.5 Rep Circuit- 2 min on, 1 min off x 2 cycles 2a. Seated 1.5 Calf Raises @ 2-45's 2b. Sliding 1.5 Leg Curls @ bw 2c. Sliding 1.5 Reverse Lunge- Left @ bw 2d. Sliding 1.5 Reverse Lunge- Right @ bw 2e. 1-Leg 1.5 Calf Raises- Left @ bw 2f. 1-Leg 1.5 Calf Raises- Right @ bw

[thedailybj-blog1]

💪About last night's workout... Exercise list first and session notes 📝 below. As always, use whatever equipment you have access to and make it work! No slideboard? Use socks on a wooden floor or furniture sliders on carpet. Also, any hip-hinges will work for the final part of the workout. ----------- 1. Heavy Farmer's Walks with 125-pound adjustable @powerblockdumbbells going 60 seconds on, 60 seconds off for 5 rounds. ----------- 2a. @UltraSlide Sliding Ab Fallouts @ 20 reps 2b. #SpeedBot Glute-Ham Raises @ 20 reps 3 rounds resting as needed ----------- 3a. @UltraSlide Sliding Lunge Switches @ 60 secs on, 60 secs off 3b. @UltraSlide Sliding Mountain Climbers @ 60 secs on, 60 secs off 3c. #Kbox4 @go_exxentric Hip-Hinges + Double Band Tension @ 60 secs on, 60 secs off 2 rounds ----------- 📝SESSION NOTES: I love starting workouts with heavy carries. I did these at a very slow and controlled pace to really lock-in core positioning. Such a great trap and forearm pump and it makes holding lighter weights a piece of cake. I really love my new custom @ultraslide unit. Those sliding lunge switches were straight fire! Same cardio-metabolic output as split jumps but with less impact forces on the joints. The hip-hinges with double band tension were amazing. The hip circle around knees from @mbslingshot fires up lateral glutes and the @sorinex mini bands attached to feet and bar increase tension at top for maximum glute and back activation. Using the #Kbox4 from @go_exxentric is my favorite deadlift tool because of the stretch at the bottom and the auto-regulated resistance- the faster you go up, the most weight you have to control back down. ----------- #TheDailyBJ #BJGaddour

[thedailybj-blog1]

💥CHEST & BACK CIRCUITS! You might want to call THE SWOLE PATROL for this upper back sesh. Focus on the movement patterns and principles and use whatever equipment you have access to. For example, do barbell, dumbbell, or cable rows. It doesn't matter- just do rows and make it work! And as always, special equipment is tagged in the caption. I used 50-pound dumbbells for the chest circuit and hit 15 reps each in the first round and did my best to stick as close to that as possible in subsequent rounds. This is way harder than it looks, so prepare to be humbled AF. ------------------------------- CHEST CIRCUIT ------------------------------- Perform each move for max reps in 40 seconds with 20 seconds of rest between moves: ------------------------------- 1. Seated Shoulder Presses 2. Incline Chest Presses 3. Flat Chest Presses 4. Decline Chest Presses ------------------------------- Rest a minute and move to the back circuit. ------------------------------- BACK CIRCUIT ------------------------------- Perform each move for max reps in 40 seconds with 20 seconds of rest between moves: ------------------------------- 1. #KBox4 @go_exxentric Overhand Bent-Over Rows 2. #KBox4 @go_exxentric Underhand Bent-Over Rows 3. #KBox4 @go_exxentric Shrugs 4. @crossoversymmetry Constant Tension Band Rows ------------------------------- Rest a minute and move to the chest circuit. Do 3 rounds of each circuit. ------------------------------- #TheDailyBJ #InternationalChestDay #ChestDay #Chest #ChestWorkout #Back #BackWorkout #UpperBody #UpperBodyWorkout #BJGaddour #MotivationMonday #MetabolicBodybuilding #Gainz #Muscle #Workout #Fitness #InstaFit

[thedailybj-blog1]

Do I ever go "heavy"? Well, I always go as heavy as I can for whatever rep range I'm using. And I definitely tap into some 5-rep work. Here I'm going 5-rep sets of extended range #BulgarianSplitSquats with 70-pound dumbbells 💪 paired with 15-rep sets of staggered hip-hinges on the #Kbox4 flywheel trainer. My goal 🥅 is to progressively build up to the maxed out 125-pounders on the adjustable @powerblockdumbbells. New swift shorts from @rhone and my barefoot training socks from @pedestalfootwear