DEADLY DUMBBELL SQUAT WORKOUT: JUST 12 MINUTES!
IMHO, Tempo (or Rep Speed) is the real MVP when it comes to programming variables. And strategically manipulating it is one of the keys to pain-free gainz with minimal equipment at home. Granted, it’s definitely not the most exciting way to train (LOL), but the TRAINING EFFECT from my THERMOGENIC TEMPO TRAINING is second to none. ONLY THE REAL ONES KNOW!
Perform each set for 90 seconds of work (time-under-tension) with exactly 90 seconds of rest between sets. Use the prescribed set to set tempo (or rep speed) changes as outlined below:
Set 1: Eccentric Emphasis- Take 3-5 seconds on the descent of each rep
Set 2: Isometric Emphasis- Hold the bottom or midpoint of each rep for 3-5 seconds
Set 3: Continuous Tension- 2-3 seconds up & down with no pauses
Set 4: 1.5-Rep Technique
Start with a 25-50 pound dumbbell. Anybody who can do these with a 100+ pound dumbbell has my ETERNAL RESPECT! If you load this right, you’ll be DONE FOR THE DAY, SUCKA!Make this the worst experience of your life by doing 10-20 sliding or rolling leg curls between sets.
Get our NEW Mic Drop Hoodie in Black (& Heathered Gray) PLUS our Lightning Lemon #LungeMan workout & swim shorts from SleeevsSoldSeparately.com
Complete at-home programming at TheDailyBJ.com
2020-09-03 18:32:22 +0000 UTC
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HOODIE FRESH MUSIC VIDEO! Get our new MIC DROP HOODIES & JOGGERS at a reduced intro price at SleevesSoldSeparately.com.
2020-09-02 19:20:20 +0000 UTC
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SHAKE OF THE DAY: Coffee Date
- 1 can or cup cold-brew coffee
- 1 cup Siggi’s brand coffee yogurt (or 1 cup plain unsweetened Kefir)
- 1 serving Athletic Greens
- 1-2 packets Ladder chocolate plant protein
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon almond butter
- 1 cup frozen organic cherries
- 1-2 pitted medjool dates
- 1-2 cups crushed ice to taste
- A dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-09-01 19:19:27 +0000 UTC
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5 in 5 Home Workout: 5 Moves in 5 Minutes!
Full-Body Bodyweight Fat-Burning Complex
Perform each move for a minute with little to no rest between moves:
2-Way Bear Crawl
2-Way Lunge: Reverse & Lateral- Left
2-Way Lunge: Reverse & Lateral- Right
2-Way Toe Touch Pushup
2-Way Jump: High + Long
That’s 1 round that takes 5 minutes to complete.
Looking for a longer workout? Perform 3-5 rounds, resting 1-2 minutes between rounds.
Get our NEW Mic Drop Hoodie & Jogger in Black & Heathered Gray from @SleevesSoldSeparately at a reduced intro price at SleeevsSoldSeparately.com (direct link in my bio)!
Complete at-home programming at TheDailyBJ.com.
2020-08-31 22:40:07 +0000 UTC
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SHAKE OF THE DAY: Chocolate Banana PBJ
- 1 cup organic chocolate milk
- 1 cup Siggi’s brand black cherry yogurt (or 1 cup plain unsweetened Kefir)
- 1 serving Athletic Greens
- 1-2 packets Ladder chocolate plant protein
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon peanut butter
- 1 cup frozen organic cherries
- 1 banana
- Crushed ice to taste
- A dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-31 21:31:56 +0000 UTC
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The Best Pullup for Muscle Gain: Self-Assisted Pullups
There are no substitutes for pullups. It targets your back, biceps, rear delts and forearms, mobilizes your shoulders, and decompresses your spine. Plus every serious home gym has a pullup bar.
My favorite pullup to build muscle is the self-assisted variation. Yes, many of you will discount this option as a regression for people who can’t do regular pullups- and it is. But it can also be used for warmups, drop sets, or back-off sets.
I can do sets of 10+ unassisted pullups yet I get a much better mind-muscle connection and pump with this self-assisted option, especially when I'm already taxed after doing weighted low-rep pullup strength work.
The key to getting the most out of this move is to use:
1. LITTLE TO NO ASSISTANCE ON THE DESCENT
This is the eccentric phase where you are strongest. Take at least 3-4 seconds to smoothly lower from top to bottom. Slowly stretching your lats under load is a research-proven and battle-tested method of beefing up your back and bulletproofing your shoulders.
2. ONLY AS MUCH ASSISTANCE AS NEEDED ON THE ASCENT
Place your feet on the floor or on top of a box or bench based on your particular pullup setup. The legs are there to just inch you up and unload your bodyweight ever so slightly as you fatigue. Progress to just one leg to make it even harder to assist your upper body pulling muscles.
I recommend 2-3 sets of 10 reps lasting at least 60 seconds in duration with a slow & controlled tempo. Mix your grips for training variation and max gainz. My favorite gripping option is gymnastics rings or ring handles since they allow for rotation and are easy on the hands and joints.
Shorts from SleevesSoldSeparately.com
Full home programming at TheDailyBJ.com
2020-08-31 00:08:04 +0000 UTC
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🍑 Another FITNESS IN THE FLESH for Freaky Friday. We got requests for Pullups so here you go! ONLY for fans who crave more meat 🍖
2020-08-28 18:04:00 +0000 UTC
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🦍🦄 PULLUPS: they do a back good! ☢️ 🍊 🩳 from SleevesSoldSeparately.com
2020-08-23 21:37:11 +0000 UTC
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Join BJ & Naomi for the final at-home follow-along workout of August 2020!
Thunder, Lightning, and Rain Stacks 3.0.
Part 1 is an excellent full-body warmup using a tennis ball with a hand-eye coordination emphasis.
Part 2 is a dirty dozen core training circuit that also amplifies muscle activation and locks-in joint positioning for the main event to come.
Part 3 uses BJ's signature Strength, Power & Stamina STACKS - cleverly called THUNDER, LIGHTNING & RAIN - for a diabolic mix of next level muscle and performance GAINZ.
Here's what you'll need:
- A tennis ball (or another small bouncing ball)
- A pair of heavier dumbbells
- A pair of lighter dumbbells
- A box, bench, chair, couch, or ottoman for weight placement and hands-elevated pushups
- A med ball (or any ball) for slams or fake slams
BJ is using:
- A 25-pound dumbbell for the core circuit
- A 100-pound dumbbell for the goblet alternating forward lunges
- A pair of 50-pound dumbbells for the presses, rows, and carries
- A 20-pound med ball for the slams
Naomi will show modifications and is using:
- A 5-pound dumbbell for the core circuit
- A 25-pound dumbbell for the goblet alternating forward lunges
- A pair of 20-pound dumbbells for the presses, rows, and carries
- A 10-pound med ball for the slams
SHOW NOTES:
Get the 3/4 JUICED Baseball Tees & LungeMan LONG Workout & Swim Shorts from:
SleevesSoldSeparately.com
Full at-home programming:
TheDailyBJ.com
ManBaby CBD Tinctures and Salves:
ManBabyCBD.com
2020-08-22 18:30:07 +0000 UTC
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SHAKE OF THE DAY: Vanilla Cold-Brew
- 1 cup or can cold-brew coffee
- 1 cup plain unsweetened Kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon almond butter
- 1-2 cups crushed ice to taste
- 1-2 pitted medjool dates
- A dash of cinnamon
- Couple drops of vanilla extract
The SHAKE BAE always appreciates tips & donations.
2020-08-20 20:24:21 +0000 UTC
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🍑 FITNESS IN THE FLESH: GOBLET SQUATS! Only for fans who crave extra meat 🥩 on THIRSTY THURSDAY. This is the only squatting I do FYI. It’s easy on the back & knees.
2020-08-20 17:47:18 +0000 UTC
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WANT MY SWEATY PRE-WORN SHORTS? This is an ONLY FANS EXCLUSIVE BTS before today's LIVE home follow-along workout. I'll be sending this pair of L.A. blue sweaty LungeMan workout & swim shorts to our boy Luke after a generous tip. Luke, these are coming your way RIPE AF! If you're interested in buying my sweaty, pre-worn shorts, DM me and let's do it. Just buy a pair of Large shorts at SleevesSoldSeparately.com and you can tip me $500 here on OnlyFans for the rest. Luke is a preferred customer so he got a bargain. And I'm open to some negotiation. After all, we're in the middle of a global pandemic & social unrest in an election year... so who am I to leave any money on the table at this point. LOL.
2020-08-19 20:13:36 +0000 UTC
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SHAKE OF THE DAY: Chocolate Banana PBJ
- 1 cup organic chocolate milk (or oat milk)
- 1 cup Siggi’s brand mixed berry yogurt (plant-based option too)
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon peanut butter
- 1 frozen banana
- 1 cup organic frozen cherry berry blend
- 1-2 cups crushed ice to taste
- A dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-19 20:03:54 +0000 UTC
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Best Obliques Exercise You're NOT Doing: Lateral Hinge to Side Plank
FUCK DEM SIDE CRUNCHES! This is some real deal obliques work that will also bulletproof your lower back and shoulders. The desired training effect is spinal stabilization, specifically anti-lateral flexion and anti-rotation.
But this move also mobilizes the hips (deep into the joint capsule), strengthens the lateral glutes, and smokes the entire shoulder girdle. The thoracic rotation and extension gainz (improved posture) are also next level with this drill!
I recommend using a very slow & controlled tempo as you flow from position to position. I also recommend a minimum of 1-2 seconds hold (and up to 5-10 seconds) at each each unique point in the movement chain for maximum stability and ownership.
I like 2-3 sets of 3-6 reps/side, noting that each rep should take about 10-20 seconds to complete depending on the speed of movement. So 45-90 second work periods are ideal. This is an excellent time-under-tension to also spark new muscle growth across the entire lateral chain.
Use it as a starter or finisher or plug it into a total body circuit as a core move. And quit wasting your time on endless reps of fluffy floor work if you're looking build a thick and shredded midsection. It takes a total body approach.
LungeMan workout & swim shorts from SleevesSoldSeparately.com
Full at-home programming at TheDailyBJ.com
2020-08-18 20:57:53 +0000 UTC
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SHAKE OF THE DAY: Mocha Hazelnut
- 1 cup or can cold-brew coffee
- 1 cup organic plain kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon Justin’s hazelnut & almond butter
- 1-2 pitted medjool dates
- 1-2 cups crushed ice to taste
- A dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-18 20:13:10 +0000 UTC
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💵 What exercise would you like to see this week for THIRSTY THURSDAY? No guarantees but we do take requests.
2020-08-18 02:28:57 +0000 UTC
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SHAKE OF THE DAY: Banilla Cherry Berry
- 1 cup oat milk
- 1 cup organic plain kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon peanut butter
- 1 cup frozen organic cherry berry blend
- 1 frozen banana
- 1-2 cups crushed ice to taste
- A dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-17 22:35:10 +0000 UTC
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SNEAK PEEK AT WORKOUT OF THE WEEK (WOW): Thunder, Lightning & Rain (TLR) Stacks 3.0.
Part 1 is an excellent full-body warmup using a tennis ball with a hand-eye coordination emphasis.
Part 2 is a dirty dozen core training circuit that also amplifies muscle activation and locks-in joint positioning for the main event to come.
Part 3 uses BJ's signature Strength, Power & Stamina STACKS - cleverly called THUNDER, LIGHTNING & RAIN - for a diabolic mix of next level muscle and performance GAINZ.
Here's what you'll need:
- A tennis ball (or another small bouncing ball)
- A pair of heavier dumbbells
- A pair of lighter dumbbells
- A box, bench, chair, couch, or ottoman for weight placement and hands-elevated pushups
- A med ball (or any ball) for slams or fake slams
BJ is using:
- A 25-pound dumbbell for the core circuit, overhead triceps extensions & curl carries
- A 100-pound dumbbell for the goblet alternating forward lunges
- A pair of 50-pound dumbbells for the presses & rows
- A 20-pound med ball for the slams
Naomi will show modifications and is using:
- A 5-pound dumbbell for the core circuit, overhead triceps extensions & curl carries
- A 25-pound dumbbell for the goblet alternating forward lunges
- A pair of 20-pound dumbbells for the presses & rows
- A 10-pound med ball for the slams
2020-08-17 17:24:36 +0000 UTC
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The Best Pushup for Size & Strength: Archer Pushups
The Archer Pushup is a self-assisted single-arm pushup that pinpoints the chest, shoulders, triceps and core. And it's one of the ultimate anytime, anywhere upper body muscle-builders.
What's so unique about this pushup variation? One arm does the pressing while the other does the flying! The pec fly-side is at a mechanical disadvantage as a single-joint mover requiring the other multi-joint press-side to shoulder 70-80% of the load.
It's also great for muscle gain! The extra stability and assistance not only makes the single-arm pushup pattern more accessible, but it's ideal for extended time-under-tension to build both size and strength.
I like 2-3 sets of max quality reps/side. Start with slower eccentric-isometric tempos like 3-4 seconds down with a 1-2 second pause at the bottom. Gradually progress to faster tempo, weighted, or feet-elevated variations.
Shorts from SleevesSoldSeparately.com/
Full at-home GORILLACORN GAINZ programming at TheDailyBJ.com
2020-08-16 02:55:48 +0000 UTC
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SHAKE OF THE DAY: Chocolate Banana Nutella
- 1 cup organic whole chocolate milk or bananamilk
- 1 cup organic plain kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon cold-pressed hemp or flax oil
- 1 tablespoon Justin’s chocolate hazelnut & almond butter
- 1 frozen banana
- 1-2 cups crushed ice to taste
- A dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-14 19:30:24 +0000 UTC
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GET SOME GAINZZZ! Join BJ & Naomi for the at-home follow-along WOW (Workout of the Week)!
Thunder, Lightning, and Rain Stacks 2.0.
Part 1 is an excellent full-body warmup using a tennis ball with a hand-eye coordination emphasis.
Part 2 is a dirty dozen core training circuit that also amplifies muscle activation and locks-in joint positioning for the main event to come.
Part 3 uses BJ's signature Strength, Power & Stamina STACKS - cleverly called THUNDER, LIGHTNING & RAIN - for a diabolic mix of next level muscle and performance GAINZ.
Here's what you'll need:
- A tennis ball (or another small bouncing ball)
- A pair of heavier dumbbells
- A pair of lighter dumbbells
- A box, bench, chair, couch, or ottoman for weight placement and hands-elevated pushups
- A med ball (or any ball) for slams or fake slams
BJ is using:
- A 25-pound dumbbell for the core circuit
- A 100-pound dumbbell for the goblet alternating reverse lunges
- A pair of 50-pound dumbbells for the presses, rows, and carries
- A 20-pound med ball for the slams
Naomi will show modifications and is using:
- A 5-pound dumbbell for the core circuit
- A 25-pound dumbbell for the goblet alternating reverse lunges
- A pair of 20-pound dumbbells for the presses, rows, and carries
- A 10-pound med ball for the slams
SHOW NOTES:
Get the 3/4 JUICED Baseball Tees & LungeMan LONG Workout & Swim Shorts from:
SleevesSoldSeparately.com
Full at-home programming:
TheDailyBJ.com
ManBaby CBD Tinctures and Salves:
ManBabyCBD.com
2020-08-13 23:23:15 +0000 UTC
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SHAKE OF THE DAY: Tropic Thunder
- 1 cup unsweetened almond milk
- 1 cup organic plain kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1/4 to 1/2 avocado
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen organic tropical fruit blend (strawberries, pineapple, mango, etc.)
- 1-2 cups crushed ice to taste
- A couple drops off vanilla extract
The SHAKE BAE always appreciates tips & donations.
2020-08-13 21:11:22 +0000 UTC
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Stream started at 08/13/2020 04:59 pm
OnlyFans Livestream Q and A
2020-08-13 18:06:58 +0000 UTC
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🍑 FITNESS IN THE FLESH: Bear 🐻 Crawls. ONLY for fans who hunger for more meat 🍖
2020-08-13 16:51:49 +0000 UTC
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FREE OnlyFans LIVESTREAM Q&A tomorrow (Thursday) at 10am PST. I'll be available up to a full hour as long as we have activity. See you then! This is the ONLY place I do Q&As anymore so please take advantage. CAN'T MAKE IT LIVE? Post your question in the comments below and I may answer it if we have a small audience or dead air.
2020-08-13 00:20:17 +0000 UTC
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LEG DAY STRENGTH, POWER & STAMINA STACK!
Blend strength, power & stamina with this epic lower body stack:
1. Goblet Alternating Reverse Lunges @ 40 seconds of work, 20 seconds of rest
2. Alternating Split Squat Jumps @ 20 seconds of work, 20 seconds of rest
3. Paused Tuck Jumps: 2 Up, 1 Down @ 2 minutes of work (1 minute/leg)
Do a single round as a starter or finisher. Do 2-4 rounds for a full workout, resting 2 minutes between rounds.
I'm using a 100-pound bell, the heaviest weight I have at home. And it's PLENTY with this protocol.
L.A. BLUE LungeMan workout & swim shorts from my line SleevesSoldSeparately.com
2020-08-12 20:23:06 +0000 UTC
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SHAKE OF THE DAY: ChocoBanilla Honey Ho
- 1 cup organic whole chocolate milk
- 1 cup organic plain kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon peanut butter
- 1 tablespoon buckwheat honey
- 1 tablespoon cold-pressed hemp or flax oil
- 1 banana (ideally frozen)
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-12 20:08:17 +0000 UTC
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TRIPLE BACK STACK!
Blend strength, power, and stamina with this 3-move back stack:
1. DB Bear Crawl Rows @ 40 seconds of work, 20 seconds of rest
2. Tall-Kneeling Med Ball Slams @ 20 seconds of work, 20 seconds of rest
3. DB Marching Carries @ 2 minutes of work
Do a single round as a starter or finisher. Do up to 2-4 rounds for a full workout, resting 2 minutes between rounds.
Electric Pink LungeMan workout & swim shorts from my men's athleisure line SleevesSoldSeparately.com
2020-08-12 02:24:49 +0000 UTC
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SHAKE OF THE DAY: Vanilla Raz Caff
- 1 cup or can cold-brew coffee
- 1 cup organic plain kefir or raspberry probiotic yogurt (Siggi’s brand)
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon almond butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen organic raspberry blend
- 1-2 cups crushed ice to taste
- BONUS: 1-2 pitted medjool dates
- Dash of cinnamon
The SHAKE BAE always appreciates tips & donations.
2020-08-11 21:14:36 +0000 UTC
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SHAKE OF THE DAY: Honey Vanilla Blueberry Oatmeal
- 1 cup oat milk
- 1 cup organic plain kefir or blueberry probiotic yogurt
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon buckwheat honey
- 1 tablespoon peanut butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen wild blueberry blend
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations.
2020-08-10 22:58:31 +0000 UTC
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