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I came out to battle. That didn’t happen, so when @abuasada1 invited me to train, we got straight to work.

The plan changed. The effort didn’t. Pulling, holding, jumping, moving weight—I’m comfortable putting my strength to work however the day calls for it. I’ve spent too much time doing this shit to question what I bring to the table.

I show up for myself even on the days I don’t feel like it. Those days count, and I’ve stacked enough of them to know I can handle myself when it gets difficult.

Respect to the Workhorses for the session. They get active. And I came prepared, like I always do. ⚔️

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Week 42 of 52.

Plank Reaction Challenge. ⚡️

This week we’re testing more than just physical strength. We’re putting reaction time, coordination, speed, and mental focus to work, all while maintaining a stable plank position.

The objective was simple. Four BlazePods, multiple colors flashing, but only ONE matters. BLUE. 30 seconds to get as many taps as possible without getting distracted. Three mistakes and you’re out.

What I like about this challenge is how much the brain and body have to communicate. Your eyes have to process the information, your brain has to make the decision, and your body has to react without compromising your position. That’s the type of training that translates beyond the gym.

They told me the average was around 20–25 taps.

I finished with 58. Zero strikes.

I might have to run this one back and see if I can crack 60. 💪🏾

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Week 41 of 52.

The Thoroughbred Challenge. 🐎
@abuasada1 @workhorsecertified @mantimefitness

Back in Week 15, I completed the Workhorse Challenge with 135 lbs in 50 seconds. I said I’d be back for the Thoroughbred at 185, so here we are.

Same mechanics, same 10 reps, just another 50 lbs added to the equation.

The challenge has always been more than just moving weight. It’s about how well you can regulate your body while transitioning between explosive power, strength, and endurance without losing control.

As the weight increases, so does the demand for coordination, stability, and muscular efficiency. You can’t just muscle your way through everything. You have to know how to move.

135 lbs — 50 seconds.
185 lbs — 1 minute flat.

50 more pounds, 10 more seconds. I’ll take that progression.

Workhorse handled. Thoroughbred handled. 💪🏾

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DRILLS THAT TRANSLATE ⚔️

Strength means more when you can put it to work. React quickly. Keep your grip. Produce force. Control the landing and be ready to move again.

This session challenged all of that. Explosive work from different positions, driving through resistance, and controlling my body while moving weight. You have to stay sharp when your hands leave the bar, and you have to own the landing just as much as the jump.

That’s how I train. Build the strength, then give it somewhere to go. On the court, on the field, or whatever the day throws at you—I want my body ready to work. 💪🏾

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Week 40 of 52.

Pull-Up Ladder.

5-4-3-2-1… then take that shit right back up. 1-2-3-4-5.

And we’re holding between every rep.

This isn’t really about whether you can do pull-ups. It’s about how long you can keep everything connected while the time under tension keeps adding up. Grip starts talking, back starts talking, core still has a job to do, and you still gotta go back up.

That’s the part I like.

Anybody can knock out reps when they’re fresh. I want to see what the movement looks like when your body has a reason to start cutting corners.

Stay in it. Don’t break the set.

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Week 39 of 52.

Satan’s Ladder.

I called it this because this is some straight bullshit. Exercise straight outta hell.

But there’s a reason for it.

This is core and spinal strength in motion. Every explosive push takes you out of a stable position, and every catch requires your core to brace, control the body and transfer force so you can immediately produce power again.

That’s the type of core strength I care about. Not just being able to hold a plank or do a bunch of ab exercises, but having a strong enough foundation to keep the rest of the body connected while you’re moving, catching, pushing and creating force.

Three times up and down was enough to make the point.

Of course we made it harder after this. I’ll show y’all that one next.

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455 on the hip thrust at my size is cool, but the weight isn’t the whole point.

Your hips and glutes sit at the center of how your body moves. They connect what your upper body is doing to what your legs are doing. They help control your pelvis, keep you stable, and generate power when you walk, run, jump, squat, or pick something up. That strength matters in the gym, but it matters just as much when you want to keep moving well years from now.

If your hips aren’t strong or moving well, other areas can end up taking on more work. For some people, that includes the lower back. Hip thrusts give me a way to strengthen my glutes directly, so I’m going to train them just as seriously as anything else.

The audio is jokes 😂 but men skipping a lift because they think it’s “for women” is crazy to me. I’m trying to be strong from top to bottom.

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Week 38 of 52.

43 Steps of Pain 🐎 @abuasada1

Linked up with the Workhorses to bump. They get active, I get active, so we got straight to it.

43 steps in a wheelbarrow, plyometric push-ups all the way to the top. The movement itself is already work, but taking every step wasn’t enough for what I wanted out of it. I started clearing 2-3 steps at a time because if I’m doing plyometrics, I want power and distance behind every rep.

This was one of the tougher challenges I’ve done lately. Explosiveness gets you moving, but maintaining that output as the shoulders and lungs start talking is where the real work starts.

43 steps. Unbroken.

Life or death work.

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Week 37 of 52.

Back in Week 22, the challenge was simple: AMRAP pull-ups.

The goal was 50. I got 40.

I said 40 today. 50 next time.

Well… next time came. 50 reps. 💪🏾

That’s really what this challenge has been about for me. Not everything has to happen the first time. Sometimes you miss the number, go back to work, and come collect it later.

And I wasn’t running it alone this time. My friend and client Karnesha jumped in and knocked out her 21 with me. Different numbers, same bar, same work.

50 owed. 50 paid. 🤝🏾

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Week 36 of 52.

Sand Ball Switch Bear Crawl.

Not every challenge has to be ridiculously hard. Sometimes I just want to see how well my body can put different pieces together.

The bear crawl is already asking for core stability and opposite-arm/opposite-leg coordination. Now add a weighted ball that has to switch hands with every step without throwing off the movement.

That’s what I liked about this one. It’s less about strength and more about staying coordinated while your base of support is constantly changing.

Control your body. Control the weight. Keep moving.

Simple concept, but there’s a lot happening at once. 💯

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I’ve been doing 21 pull-ups every day. Nothing complicated about it, just a standard I set for myself and the discipline to keep showing up for it.

We spend a lot of time moving heavy weight in the gym. You’ve seen us deadlift, squat, bench, hip thrust and put some real weight on the bar. But all that strength should translate. It’s one thing to control hundreds of pounds on a bar, but you should also be able to control the weight you carry around every day.

That’s the balance for me. I want to be able to pick up heavy shit and still move my own body with the same level of strength and control. Neither replaces the other.

That’s what the 21 is about. Strength, control and discipline — consistently.

No crazy setup. No complicated workout. Just two strong mfs moving their bodyweight and getting the work done.

21 a day. Every day. 💪🏾

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Week 35 of 52.

Trap Bar Dips.

Threw the trap bar on the rack and instead of using the handles, I used the outside of the bar to make stability part of the challenge.

Dips themselves aren’t anything new for me, so changing where I’m applying pressure changes the conversation. Now it’s not just about pushing my body up and down — shoulders, core, grip and everything in between have to stay connected to keep the bar under control.

Sometimes you don’t need a new exercise. Just take something familiar and make your body solve a different problem.

Same strength. Different application. 💯
PS who ever tf @shawnfades is crank 🔥😂

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