Tried to post on the 5th, my workout for the 4th, posted on the 6th. Bad timing or divine timing? Anywho, playing around with my workout vids, a bit of documenting, a bit of prescription, a bit of creative artistic motivation.

Trying to make my workout vids a bit more creative. Adding my illustrations to the vid for muscle targeting or visual inspiration. This RDL routine was my 2nd main lift following heavy back squats. A little bit lighter than usual as I was nursing a upper back injury (probably teres major) near my right tricep & back area. Happened ironically doing heavy RDLs coming off a lower back issue. oh well. It mainly affected my pull ups, pulldowns and holding anything more than 400lbs. Took about 8 weeks to fully heal. Everything all good now. It's always something when you push yourself. Wait until you're 50. With a little time and duct tape, we tape the old monster up. We don't stop. We rebuild.

Some work for my Exercise Card Project. A little spartan back day motivation.

Back Day usually includes heavy Pendlay Rows or Bent Over Rows. Tweaked something in my right upper back 3 weeks ago so had to pull back the weight a bit. Probably a small tear. oh well. Feel the strain more so on pull ups, pulldowns and holding weight over 400lbs on deadlifts. At 50, something is always trying to slow the old train down. Try hitting the brakes on an old train.

A righteous man has a lot on the brain. August I had to lock it in and go hermit mode. Workout, work & sleep. Here's some of that work. Decided to go from a 36-card Exercise starter pack to a 54-card starter pack. That meant 18 more cards. Finished & uploaded. Beta print sample in progress. Good things take time. Grind & work and accept divine timing.

Push pain through the floor. Sunday was the first time in 4 weeks that I could deadlift or squat because I tweaked my lower back. You don't know what you got until it's gone. Marinate in pain. Fire with desire. Then... Savage Boom Boom!

My recent pull up routines. - Tue - back day - horizontal plane dom (rows) pull ups for reps - Sat - back day - vertical plane dom (pulldowns) pull ups singles Added push up superset in between sets because right shoulder was wrecked for 2 months and wanted to start pumping blood back into the chesticles on non chest days. Pull up high rep days are either bodyweight only for 100 total reps with clusters of 5 to maintain explosivity. Or 25lb-50 for 2-3 reps, less sets. Pull Up singles days are single reps, starting at 50 and increase per set (grip). I switch my grip from Overhand (OH), Underhand (UH), Neutral (N). From most difficult to easiest. Sometimes I do all my Overhand sets, move to Underhand do those sets, then finish with Neutral. While other days I'll alternate OH,UH,N with each set. I'm at my lightest now 227ish, 50yo before you ask.

Some more old Back Day stuff. Saturdays are usually my Back vertical movements. Usually has pulldowns in it however this was a home workout. No access to a pulldown machine so we make due. Oftentimes, Saturday I do ballistics: - heavy KB swings 10 sets of 10-20 reps @ 90lbs (or 110 at home) - KB high pulls (same weight) 6 sets of 10-12 reps Threw in some drawing process for my physical exercise card project. Sketch to digital.

A couple of weeks ago, Back Day start. I post more on Instagram but will continue here. Lightest at ~227 lbs (5'11"). Tried cutting to lose the power belly. But it's bulking season soon. Tweaked my right shoulder in early May; couldn't press above 60% until July. Likely a micro tear in the front delt. Now pressing at ~92.7%. At 50, obstacles hit from all sides. Train back twice weekly: row-focused (Tuesday), pulldown-focused (Saturday). Pull-ups both days. Tuesday has higher volume (3-5 reps) pull-ups; Saturday has heavy singles. Now supersetting with push-ups to catch up on low impact chest movements post-injury & tightening up the old man boobaz.

Will start posting more workout highlights. Thu Leg Day 1 (Back Squats & RDLs) Sun Leg Day 2 (Front Squats & Deadlifts) Back Squat 405 single and 345x7 (AMRAP) went to the bathroom because the during the build up at 335 I was feeling the need to poop. But had to finish my work sets. So I held it. lol. Unfortunately, I lost the power rack so had to RDL from the ground. Which expends more energy because of the initial deadlift from the ground. Placed a plate to save 2" to start the lift. Best RDL from the rack has been 515. But this will do, 510 f/ground. Then AMRAP of 435x6. Being 50 ain't no reason to lift shitty.

Homage the Hollywood Hulk Hogan. He changed the business twice. Everybody wanted 24" pythons. RIP.

RIP Hulkster. Hulk and Macho memories filled my childhood & teenage years. Made me want to start lifting weights. The Mega Powers reunited in the ionosphere.

A mix of my Back Day workout footage, workout journal, and illustration. Everybody does the same stuff so maybe do something a bit different. Just a 50 yo doing internets.

Here’s some 3D rendering sneak peeks of my Exercise Card Project (picked up some basic 3D modeling skills for this—why not?). These 2.5 x 3.5-inch poker-sized cards are designed to balance typography, legibility, and simplicity, making them versatile for collecting, education, reusability, and motivation. I’ve been working on this for the past year, reformatting graphics, enhancing quality, and editing artwork (to avoid copyright issues). Right now, I’m: - Finalizing the first 36-cards - Designing the card backs and finalizing branding - Developing packaging - Preparing for future expansions Nearing the testing phase with printing and quality checks. The plan is to launch with a 36-card Starter Pack, featuring 7 exercises (2 warm-up & 5 main exercises) for each day: Chest, Back, Shoulder, Leg, and possibly Arm Day (or 8 extra cards to swap, like Deadlifts for RDLs). After that, I’ll introduce 18- or 36-card booster packs with themes like kettlebell exercises, home workouts, or targeted packs (e.g., “Chest Day” edition). I’m also considering specialty decks like blank routine cards for users to customize, plus downloadable print sheets or posters to help build goal-specific workouts. To expand usability, I’m exploring a guidebook with tips, pros/cons, setup advice, alternatives, and sample workouts—potentially self-publishing it with digital download options. I’ve been logging my own workouts (and posting too many videos ha) for inspiration, noting exercises to refine. The goal is to launch the Starter Pack, then release monthly or bi-monthly expansion packs, and maybe a yearly mega pack bundling the best expansions. Not sure if I should do a small run or set up a Kickstarter. It’s been a grind - tweaked my shoulder, derailing my chest and shoulder days, and a pre-summer cut has me cranky. Was hitting PRs like crazy, then kaboom. With work and workouts, we keep going, one rep at a time. Got questions or suggestions? Drop a comment - I'm listening.

A couple weeks ago hit 2 PRs in a day, Front Squats at 300 followed by Deadlifts at 565. Most I ever deadlifted was 605 sumo about 5 years ago at 45 years old. It was a grind to get there and never got too close again. Usually averaged 525 weekly the years that followed. Nowadays, at 50, I wouldn't believe it myself, I'm averaging 550 as a top set of Deadlift conventionals AFTER heavy Front Squats. Front Squats that I only started doing for just over a year. Deadlifting is bad for you. Snap! Crackle! Pops! lol

Probably my favorite back exercise. The trinity for me Pendlay Rows, 1-Arm Rows and Pull Ups. More Tonnage for the coach @StrengthDebates

50 year old doing a bunch of pull ups. I usually like doing low reps 1-3 reps, tons of sets usually 5-8 sets of each grip, Overhand, Underhand, Neutral. I like 5 sets of each if it's in the weighted (45-50lbs) 2-3 rep range, so 5x3x2-3=30-45 total reps. (230 50)x30= 8,400 lbs (230 45)x45= 12,375 lbs Or 8 sets of each for weighted singles (built up to 60lbs), 8x3x1=24 total reps. (230 60)x24= 6,960 lbs Today, I did bodyweight only since nursing a shoulder tweak, 7x3x5=105 total reps at 230lbs. 230x105= 24,150 lbs I study the ways of the Tonnage... and on a slow cut. lol. @StrengthDebates

Chest Workout from the old Workout Journal.