SPIDERMAN SHREDDER!
Try this equipment-free weight-loss web inspired by the arguably the most athletic superhero. It's a total body metabolic nightmare with special attention to the abs & shoulders.
Do each move for 30 seconds of work with little to no rest between moves:
Spider Climber
Spider Jump
Spider Plank
Spider 90-Degree Rotational Jump
Spider Pushup
Spider 180-Degree Rotational Jump @ 30 seconds
That's 1 round. Do a single round as a starter or finisher. Do 3-5 rounds for a full-body workout, resting 1-2 minutes between rounds.
GET SOME GAINZZZ! We're live at 10am PST on Wednesday with another at-home follow-along workout with unlimited replay on your big-screen with a timer at YouTube.com/BJGaddour. We'll post a high-quality recording with unlimited replay here at OnlyFans by end of week too!
Full at-home programming at TheDailyBJ.com.
Clothes from my men's athleisure line: SleevesSoldSeparately.com
2020-08-10 21:24:54 +0000 UTC
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🦍🦄💪 NEGATIVE GAINZ!
Negatives (or Eccentric Training) are a staple of my weekend strength work. It both preps your body for heavier loads (plus higher impact forces) and makes your muscles do maximum work with less joint stress.
Here's one of the supersets (meaning, alternate between these 2 moves) we're working this month in my GORILLACORN GAINZ programming at TheDailyBJ.com:
NEGATIVE TURKISH GETUP (TGU) SINGLES TO MAX REP FLOOR PRESSES
There's no better display of total body strength than holding a heavy weight overhead. And this technique is a great way to get used to heavier weights on the total body TGU while also boosting pressing performance. I'm using a 90-pound bell in the video. By the time you get to the floor presses, the time-under-tension is already in the GAINZ ZONE. Be prepared!
10/10 ISO/ECC WEIGHTED CHINUP SINGLES
Do a single rep holding for 10 seconds at the top then take 10 seconds to slowly and smoothly lower to the bottom. I'm using 60-pounds of additional weight in the video. There's no simply no substitute for pullups. Weighted variations decompress the spine and traction the hips too.
Full at-home programming at TheDailyBJ.com
Heathered Blue 3/4 Baseball Tee & Heathered Gray 3/4 Function Trainer Shorts from @SleevesSoldSeparately
2020-08-09 17:28:46 +0000 UTC
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SHAKE OF THE DAY: PBJ Oatmeal
- 1 cup oat milk
- 1 cup plain kefir or strawberry probiotic yogurt
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate/vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon peanut butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen organic strawberry blend
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations.
2020-08-07 19:31:21 +0000 UTC
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🦵🍑 FITNESS IN THE FLESH: My signature LungeMan pose. Someone requested I wear the gold shoes 👟
2020-08-07 17:10:48 +0000 UTC
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SHAKE OF THE DAY: Almond Cherry Berry
- 1 cup unsweetened almond milk
- 1 cup plain kefir or probiotic yogurt
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate/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 cherry berry blend
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations.
2020-08-06 21:01:41 +0000 UTC
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We're back with our first at-home follow-along workout for August!
Thunder, Lightning, and Rain Stacks 1.0.
We'll be building upon this 3-Part training template for the next 3 weeks in August.
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 box squat jumps and hands-elevated pushups
- A med ball for slams or fake slams
BJ is using:
- A 25-pound dumbbell for the core circuit
- A 100-pound dumbbell for the goblet squats
- 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 squats
- 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
2020-08-06 20:53:17 +0000 UTC
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BTS in the hour leading up to our LIVE home workout show GET SOME GAINZZZ! every Wednesday at 10am PST at YouTube.com/BJGaddour with unlimited replay. We'll post a higher quality version of the recording here within 48 hours so you can follow-along. BTW- All the books you see in the background of Naomi's video are books SHE WROTE! You can find her work on Amazon under the pen name: "Nina G. Jones"
2020-08-05 20:42:13 +0000 UTC
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SHAKE OF THE DAY: Blueberry Banana Date Oatmeal
- 1 cup oat milk
- 1 cup plain kefir or probiotic yogurt
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate/vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon peanut butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen wild blueberries
- 1 banana
- 1-2 pitted medjool dates
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations.
2020-08-05 20:21:24 +0000 UTC
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BODYWEIGHT CHEST, ABS, TRICEPS & SHOULDERS STACK!
Heat up those summer six-pack muscles in just 3 minutes anytime, anywhere.
Perform each move for 30 seconds of work with little to no rest between moves for a complete 3-D core workout that pops the pecs, tantalizes the triceps, and sizzles the shoulders:
Pike Plank to Pushup
Side Plank Quad Stretch- Left
Bear Crawl Plank to Pushup
Side Plank Quad Stretch- Right
Plank to Pushup
T-Pushup
That's 1 round. Do a single round as a starter or finisher. For a full workout, do 3-5 rounds, resting 1-2 minutes between rounds.
Full at-home programming at: TheDailyBJ.com
Shorts from: SleevesSoldSeparately.com
2020-08-05 04:13:04 +0000 UTC
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EVERY. INCH. COUNTS! Introducing our new LungeMan LONG workout & swim shorts from SleevesSoldSeparately.com. We ran short on time so we had to shoot this in the morning and get the edit done by end of day for tomorrow's LIVE workout and social media. Remember- in fitness and in business, you get paid for DONE.
2020-08-05 04:07:13 +0000 UTC
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SHAKE OF THE DAY: Mocha Date
- 1 can or cup cold brew coffee
- 1 cup plain kefir or probiotic yogurt
- 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 almond butter
- 1 tablespoon cold-pressed hemp or flax oil
- 2-4 pitted medjool dates
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations.
2020-08-04 19:40:55 +0000 UTC
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BTS Music Production! Today I start a 30-day online course to learn how to write and produce pop songs with BLANKS from LearnMonthly.com. As I continue to work on improving my voice daily, sound design is the next component I need to add to my arsenal. My goal is not only to make custom jingles for our ads but also custom workout music for my LIVE follow-along workouts so I own all of the content. Eventually, I'd like to produce my own original listening music with my own original vocals to share with the world. Stay tuned, baby. This should be challenging and fun!
2020-08-03 22:53:45 +0000 UTC
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SHAKE OF THE DAY: Chocolate Banana Date
- 1 cup chocolate banana milk OR organic chocolate milk
- 1 cup plain kefir or probiotic yogurt
- 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 almond butter
- 1 tablespoon cold-pressed hemp or flax oil
- 2-4 pitted medjol dates
- 1-2 cups crushed ice to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations. Have a STRONG week, baby!
2020-08-03 21:33:44 +0000 UTC
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🐛 EXTENDED INCHWORMS! This is where mobility and muscle gain become one. Try this extended range of motion for extended time-under-tension. I love 💕 2-3 minute work periods. You’ll improve hip and shoulder mobility and sizzle your arms, shoulders, lats & core. Clothes from SleevesSoldSeparately.com
2020-08-03 20:06:59 +0000 UTC
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24 KILLER BODYWEIGHT EXERCISES TO BURN FAT AT HOME!
2020-08-03 18:23:04 +0000 UTC
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🍕🍳 PIZZA EGGS Meal Prep
Pizza Eggs is my signature dish and a staple protein and produce meal that I have at least once per week.
Here’s the ingredient list and recipe to accompany this meal prep video.
INGREDIENTS LIST:
- 1 Carton pasture-raised eggs
- 1 Jar no sugar added Marinara sauce made with olive oil (Rao’s brand)
- Organic baby spinach
- Sprouted grain bread (Ezekiel brand)
- Organic pepperoni
- Organic shredded cheeses of choice
- Avoado oil (or other high-temperature cooking oil)
- Spices: garlic salt, black pepper, crushed red pepper
RECIPE:
- Pre-heat one pan on medium heat to pan-fry the pepperoni with avocado oil
- Pre-heat a small cast-iron skillet at medium heat with avocado oil to cook sauce and eggs
- Add 1/2 to 1/3 a jar of marinara sauce to cast-iron skillet and cover and cook at medium heat for 5-10 minutes, stirring every few minutes to ensure even temperature.
- Once sauce is saturated with bubbling, add 3-6 eggs spread out evenly to cook for 10-15 minutes depending on desired doneness of eggs and strength of burner. Cover for the first half and then remove cover for the second half to eliminate extra water.
- Once egg whites have taken shape and yoke is hard enough not to break with added pressure (gently tap with fork to feel it) it’s time to add the toppings: spinach then pepperoni then shredded cheese then garlic salt, black pepper, and crushed red pepper.
- The moment you feel like the eggs are few minutes away from being done to personal perfection, turn off the heat and let it naturally cook itself to completion.
- Dip the toasted bread and enjoy!
- Clean cast-iron skillet with paper towel, oil, and salt crystals
Chef BJ appreciates tips & donations, especially considering this is his only recipe.
2020-08-02 19:55:10 +0000 UTC
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SHAKE OF THE DAY: BLUEBERRY CASHEW
- 1 cup unsweetened almond milk OR organic chocolate milk
- 1 cup plain kefir or probiotic yogurt
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packets Ladder chocolate OR vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon cashew butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen wild blueberries
- Ice and/or cold water to taste
- Dash of cinnamon
The SHAKE-MASTER always appreciates tips & donations. Have a great weekend, baby!
2020-07-31 19:42:53 +0000 UTC
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💪 4-MINUTE BICEPS BLOW-UP!
Flex Friday with one of my all-time favorite metabolic bodybuilding protocols for the arms with special attention to the biceps and forearms. As always, it's all about the flow so here we go! Perform max quality reps for each move in a minute back to back to back to back, ideally without ever setting the dumbbells down:
Overhand Curls
Zottman Curls (Underhand Up/Overhand Down)
Underhand Curls
Hammer Curl to Press to Extension
I used a pair of 25-pound dumbbells for this and the pumps were precious. This is a mechanical drop set sequence where you start in a weaker position and move to a stronger one as the fatigue and time-under-tension accumulates. This is how you make light weight feel heavy for endless muscle gainz without the joint painz.
Full instructional video plus training clips is ONLY at OnlyFans.com/BJGaddour. It's FREE to subscribe to access ALL of my content, including standalone fitness content that's outside of my monthly membership content at TheDailyBJ.com. Tips and donations are always appreciated.
Black Camo Wife-Lover (or Husband) Tank Top & L.A. Purple LungeMan Workout & Swim Shorts from my men's fashion line SleevesSoldSeparately.com
2020-07-31 18:18:30 +0000 UTC
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OnlyFans FIRST-LOOK: Legends of the Game Documentary of baseball legend Ricky "Rally Cat" Staniels. This commercial launches next week with the release of our new JUICED 3/4 Baseball Tees from my men's athleisure line SLEEVES SOLD SEPARATELY. It will also play during a break of our GET SOME GAINZZZ live at-home workout show every Wednesday at 10am PST at YouTube.com/BJGaddour. Be sure to join the CLUB NO SLEEVES email list at SleevesSoldSeparately.com for first notice at lowest price. My wife filmed this on her iPhone. I did the editing in iMovie. ANOTHER ONE from Pandemic Productions. LOL.
2020-07-30 22:17:35 +0000 UTC
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SHAKE OF THE DAY: Chocolate Strawberry Banana
- 1 cup unsweetened almond milk
- 1 cup plain kefir or probiotic yogurt
- 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 peanut butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup organic frozen organic strawberry/banana blend
- Ice and/or cold water to taste
- Dash of cinnamon
2020-07-30 19:58:40 +0000 UTC
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🍑 FITNESS IN THE FLESH: The Hip-Hinge. Great for the glutes, back & hamstrings. For the fans who like to see the human body at work. 📸 Photo by my wife, Naomi.
2020-07-30 18:03:50 +0000 UTC
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30 AT-HOME METABOLIC MOVES! Looking for some fitspo during this pandemic? Try any of these bodyweight exercises on for size.
2020-07-30 16:32:40 +0000 UTC
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SHAKE OF THE DAY: Mocha Cherry Berry
- 1 cup or can/bottle cold brew coffee
- 1 cup plain kefir
- 1 serving Athletic Greens (www.athleticgreens.com/TheDailyBJ)
- 1-2 packet(s) Ladder chocolate 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 cherry berry blend
- Splash of cinnamon
- Ice and/or cold water to taste
The SHAKE-MASTER always gets horny when you drop him some tips.
2020-07-29 20:32:58 +0000 UTC
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OnlyFans FIRST LOOK: Ricky "Rally Cat" Staniels (a.k.a. The Balls-Deep Bomber)
You're getting the first look at the 3 custom baseball cards for our upcoming ad campaign to launch our new 3/4 JUICED Baseball Tees for our men's athleisure line at SleevesSoldSeparately.com! Full credit to my wife, Naomi, for the incredible design work. WOW! We're even thinking of making these into custom baseball cards that we can throw in with the packages.
We also shot a fun parody video to bring this character to life called "LEGENDS OF THE GAME." Stay tuned for more sneak peeks and of course, the final product.
Would you go BALLS-DEEP with the Rally Cat?
2020-07-29 18:13:16 +0000 UTC
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99-REP HAMSTRINGS STACK!
This is an excellent 3-move metabolic bodybuilding hamstring stack for Leg Day. Hit the rep totals for each move in as few sets as possible before immediately moving to the next exercise:
1. Seated Leg Curls: 33 reps
2. Sliding or Rolling Legs Curls: 33 reps
3. Swings: 33 reps
The first move pre-fatigues the lower hamstrings and upper calves (knee flexors). The second move continues to crush your lower hamstrings while also working your high hamstrings and glutes isometrically. The third and final move hits the glute-ham region with some explosive contractions to finish it off.
LungeMan workout & swim shorts and hoodie from SleevesSoldSeparately.com.
Full at-home programming at TheDailyBJ.com.
The Metabolic Messiah always welcomes and greatly appreciates tips and donations.
2020-07-29 16:52:10 +0000 UTC
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🥵 Anybody else HOT & WET? L.A. Purple LungeMan workout 🏋️♂️ & swim 🏊♂️ shorts 🩳 from my line SleevesSoldSeparately.com
2020-07-28 22:54:47 +0000 UTC
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SHAKE OF THE DAY: Vanilla Strawberry Banana
- 1 cup unsweetened almond milk
- 1 cup plain kefir
- 1 serving Athletic Greens (athleticgreens.com/TheDailyBJ)
- 1-2 packet(s) Ladder vanilla plant protein (https://ladder.2ygtwc.net/GB1Q9)
- 2 scoops collagen
- 1 tablespoon peanut butter
- 1 tablespoon cold-pressed hemp or flax oil
- 1 cup frozen organic strawberry & banana blend
- Splash of cinnamon
- Ice and/or cold water to taste
The SHAKE-MASTER graciously accepts tips & donations.
2020-07-28 20:02:03 +0000 UTC
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MY TOP 10 CORE-CRUSHING CLIMBERS!
The Mountain Climber targets your shoulders, chest, triceps, abs, and hip flexors. It trains hip flexion while maintaining a rigid and level plank for a true test of core stability. The key is to minimize movement at the lower back (lumbar spine). Visualize running in a pushup-position. Plus the faster variations definitely hike up your heart rate to provide cardio-metabolic stress.
Here are my 10 favorite variations of this classic calisthenics drill:
1. Regular: Switches vs. Running
2. Changing-Grip: Wide, Close, Overhead
3. Mid-Air
4. Semi-Circle
5. Uneven
6. Spider
7. Side-To-Side
8. Multi-Directional
9. Single-Arm: Switches vs. Running
10. Wall/Elevated
10-MINUTE CHALLENGE: Do each move in the order listed for 30 seconds of work and 30 seconds of rest. For all single-sided variations, switch sides at the halfway mark (15 seconds).
All 10 colors of our LungeMan workout & swim shorts (not including purple & black) plus our Black Camo Wife-Lover (or Husband) tank top is from my men's altheisure line at SleevesSoldSeparately.com.
Tips are always welcome and greatly appreciated.
2020-07-28 16:20:10 +0000 UTC
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This song is Litty lit LIT 🔥 On REPEAT 💃
2020-07-28 02:30:23 +0000 UTC
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🧘♂️ SHIN BOX GETUPS!
It's a RECOVERY WEEK for me and my members of TheDailyBJ.com. Here's a drill I'll be working all week: Shin Box Getups.
The Shin Box (or 90/90 position) improves internal/external hip rotation. Adding the hip raise strengthens the glutes. Adding the overhead lunge portion of the getup makes this a complete lower body mobility and activation sequence.
Once you can do this with your bodyweight, add the overhead single-arm dumbbell hold progression to dramatically challenge your core stability and shoulder mobility. You can even add a lateral hinge for greater thoracic spine (upper back) mobility and oblique and lateral hip strengthening.
I'm doing the demo on my weak side with just a 25-pound dumbbell and it's pretty challenging. You can see I have more work to do in maintaining full overhead arm extension, especially towards the end as the TUT (time-under-tension) accumulates. Consider starting with just a 5-10 pound bell, your bodyweight, or even a shoe resting on a clenched fist.
I like to set the clock for 5-20 minutes and get max quality rounds of 1 rep/side. You could also do 1 rep/minute switching sides each minute for time. Or just hit 5-10 reps/side. There are lots of options to play with so just pick one and get it done.
The full instructional coaching video is uploading to TheDailyBJ.com by end of day.
👕 Black JUICED 3/4 Baseball Tee & 🩳 Earthling #LungeMan LONG Workout & Swim Shorts coming soon from my line SleevesSoldSeparately.com
2020-07-27 23:38:08 +0000 UTC
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