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  1. R

    3 yr update - 37/M

    @nicocia about 100-130 on a good day
  2. R

    6 mos update - M/35/5’10

    @usmc0811 Oh well in that case just search “RR full routine” on YouTube and follow along. Get it!
  3. R

    Update: 3.5 years of BWF (38/M)

    @robenia Rep range 4-8. Once I hit 8 it’s onto the progression or increase the weight or slow the eccentric further. Different than the muscle since there’s no transition but I imagine you can still work on getting your hips to bar with limited space. Rings will also give you some more head...
  4. R

    Update: 24 mos of bwf- - M/36/5’10

    @wriken i started protein shakes immediately. great meal replacement and helps with my macros
  5. R

    6 mos update - M/35/5’10

    Timelapse of my routine I made for a tinder date who couldn’t wrap her head around gym ring workouts
  6. R

    Update: 3.5 years of BWF (38/M)

    I love dips but my shoulder pain doesn’t allow me to do them anymore so I’ve had to switch to this close grip bench modification. Hopefully I’ll be back to weighted dips soon
  7. R

    6 mos update - M/35/5’10

    @mhrova Thanks friend! Thought I had stalled out in nov but I’m so glad I snapped these photos to keep me motivated.
  8. R

    Update: 3.5 years of BWF (38/M)

    @deann0408 Explosive pull-up aka high pull-up waist to bar and slow on the eccentric. Get as high as you can and then slow on the way down especially at the bottom. Banded incline is a 65 on each side of the smith press at a 30 degree incline (lowest incline setting) although I’ve swapped that...
  9. R

    3 yr update - 37/M

    @peacecozub i know some get frustrated with 17-20 yr old transformations that seem like mostly puberty gainz but fitness is for all of us! i think those might just be getting upvoted which says more about our community
  10. R

    Update: 24 mos of bwf- - M/36/5’10

    PM's are open mate!
  11. R

    Update: 24 mos of bwf- - M/36/5’10

    @whiteisfamily you got it!
  12. R

    6 mos update - M/35/5’10

    @dawn16 🧠🧘‍♀️🫀📈 > 🧏‍♂️🏋️💵📈
  13. R

    3 yr update - 37/M

    @kelving as for diet, just make healthier choices for now. if you’re at my starting point, you’ve got a journey ahead of you and it has to be above all else sustainable
  14. R

    6 mos update - M/35/5’10

    @cs100 Lfg!
  15. R

    3 yr update - 37/M

    @kelving best advice i can give you is just to start making healthy choices. i would get exhausted with going to strict or too hard. i started just stretching and walking 3xs a week, then the bwf primer, then the RR. k.i.s.s. and stack those little wins
  16. R

    Update: 24 mos of bwf- - M/36/5’10

    @dwaynebryant first post
  17. R

    Update: 3.5 years of BWF (38/M)

    @jjmahart Yea for sure
  18. R

    6 mos update - M/35/5’10

    @pablo2210 100p! That’s why I see my physical therapist as well. I was doing chiro couple times a week but I find PT visits are better for working on imbalances and chiro better for pain management.
  19. R

    3 yr update - 37/M

    @jhf those are the ones. easy mindless meal. plus i add a protein source
  20. R

    Update: 24 mos of bwf- - M/36/5’10

    @kuda First post herelink
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