Put Forth Effort

Built by Effort. Driven by Purpose.

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I’m ZB — fueled by movement, good coffee, and the joy of lifting others up. Every day is a chance to grow, inspire, and put forth effort.

  • Workout of the Day 11/17/25

    Lone Wolf, Me, Digital, 2020 : r/Art

    Cardio

    • Incline Treadmill Walk: 30 minutes

    Core Training

    Perform 2 rounds of the following exercises:

    1. 50 Barbell Twists
    2. 50 Barbell Side Bends
    3. 50 Reverse Crunches
    4. 50 Ankle Taps
    5. 50 Flutter Kicks

    Weight Training: Chest & Triceps

    DB Bench Press

    • 20 reps @ 50 lbs
    • 15 reps @ 60 lbs
    • 15 reps @ 75 lbs
    • 12 reps @ 80 lbs
    • 12 reps @ 85 lbs
    • 12 reps @ 85 lbs
    • 12 reps @ 85 lbs

    Incline DB Bench Press

    • 20 reps @ 50 lbs
    • 10 reps @ 75 lbs
    • 10 reps @ 80 lbs
    • 8 reps @ 85 lbs
    • 8 reps @ 85 lbs
    • 8 reps @ 85 lbs

    Pull-Ups

    • 6 sets of 6 reps

    Bench Press

    • 100 reps @ 45 lbs (bar)
    • 80 reps @ 65 lbs
    • 60 reps @ 85 lbs
    • 40 reps @ 105 lbs
    • 20 reps @ 125 lbs
    • 20 reps @ 125 lbs
    • 20 reps @ 125 lbs

    Hanging Knee Raises

    • 7 sets of 12 reps

    Cable Crossovers

    • 50 reps @ 30 lbs
    • 40 reps @ 40 lbs
    • 30 reps @ 50 lbs
    • 20 reps @ 60 lbs
    • 20 reps @ 70 lbs
    • 15 reps @ 80 lbs

    Cable Rope Tricep Extensions

    • 50 reps @ 50 lbs
    • 50 reps @ 60 lbs
    • 50 reps @ 70 lbs
    • 50 reps @ 80 lbs

    Single Arm Cable Tricep Pull Downs

    • 4 sets of 25 reps @ 20 lbs

  • Workout of the day 11/5/25

    Weight training – Chest & Triceps 

    Bench press 

    20@135lbs

    15@155

    12@165

    10@185

    5@225

    3@255

    2@275

    1@295

    1@315

    Barbell shoulder press 

    9×25@bar (45lbs) 

    Hammer strength – Incline press

    25@2 plates 

    15@2 plates + 2 25lbs

    10@4 plates 

    10@4 plates 

    10@4 plates 

    20@2 plates 

    20@2 plates 

    20@2 plates 

    Cable crossovers 

    100@30lbs

    80@40

    60@50

    40@60

    20@70

    15@80

    10@90

    Push-ups 

    7×15

    Incline bench press

    50@bar (45lbs)

    40@65

    30@85

    20@105

    10@115

    10@115

    10@115

    Incline DB bench press

    50@30lbs 

    30@40

    20@50

    12@60

    8@75

    8@80

    6@85

    Cable low to high flys 

    7×25@30lbs 

    Cable rope tricep ext 

    50@50lbs

    40@60

    30@70

    25@80

    20@90

    15@100 

    10@110

    10@120

    10@130

    10@140

    Cable bar tricep push downs 

    50@50lbs

    40@60

    30@70

    25@80

    20@90

    15@100

    10@110

    10@120

    10@130

    10@140

    CORE – Hanging knee raises 

    10×10

  • Workout of the day 6/13/25 (Friday)

    Warm up 

    Stationary bike – 10 min 

    Cardio 

    Incline treadmill walk – 30 min @3.0 mph 

    Calisthenics

    Push-up Routine 

    * Pushups Split two sets 20 & 15 reps 

    *Jump Rope split two sets 100 & 75 reps

    35 wide

    175 jump rope skips 

    35 decline 

    175 jump rope skips 

    35 diamond 

    175 jump rope skips 

    35 pike 

    175 jump rope skips 

    35 regular 

    175 jump rope skips 

    35 incline 

    175 jump rope skips 

    Pull-ups 

    5×8

    Air squats 

    5×20

    Russian KB swings 

    5×20@53lbs 

    Weight Training – Chest & Triceps 

    DB bench press

    5×20@50lbs 

    Incline DB bench press 

    5×12@50lbs 

    Cable crossovers 

    5×12@32.5kg

    Low to high cable raises 

    5×12@17.5kg 

    Single arm cable Tricep pull down 

    4×12@17.5kg

    Cable bar tricep push downs 

    4×12@42.5kg 

    Core Training 

    2 rounds of : 

    50 stick twist 

    50 stick side bends 

    50 stick alt. Marches 

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

    50 bicycle crunches 

    25 Medball Russian twist 

  • Workout of the day 5/26/25 (Monday)

    Warm up 

    Assault bike – 10 min

    • stretch 

    Backwards Treadmill walk – 10 min 

    Core Training 

    2 rounds of : 

    50 stick twist 

    50 stick side bends 

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

    Cardio 

    Incline treadmill walk – 30 min @3.0 mph 

    Calisthenics

    Push-up Routine 

    3 rounds of:

    10 wide

    50 jump rope skips 

    10 decline 

    50 jump rope skips 

    10 diamond 

    50 jump rope skips 

    10 pike 

    50 jump rope skips 

    10 regular 

    50 jump rope skips 

    10 incline 

    50 jump rope skips 

    10 incline 

    50 jump rope skips 

    Pull-ups 

    5×8

    Air squats 

    5×20

    Russian KB swings 

    5×20@53lbs 

    Chin ups 

    5×8

    Dips 

    5×15

    Alt. KB snatches 

    50 (25 each side @53lbs)

    Alt. KB side bends 

    100 (50 each side @53lbs)

  • Workout of the Day 5/24/25 (Saturday)

    Warm up 

    Assault bike – 10 min

    Cardio 

    Incline treadmill walk – 30 min @2.5mph 

    Core Training 

    2 rounds of : 

    100 stick twist 

    100 stick side bends 

    50 reverse crunches 

    50 flutter kicks 

    50 ankle taps

    50 crunches 

    Calisthenics 

    Push-up Routine 

    3 rounds of:

    10 wide

    50 jump rope skips 

    10 decline 

    50 jump rope skips 

    10 diamond 

    50 jump rope skips 

    10 pike 

    50 jump rope skips 

    10 regular 

    50 jump rope skips 

    10 incline 

    50 jump rope skips 

    Weighted Pull-ups 

    5×8@25lbs 

    Air squats 

    5×20

    Russian KB swings 

    5×20@53lbs 

    Weighted Dips 

    5×10@25lbs 

    Muscle ups

    5×1 (practice) 

    KB shrugs 

    4×25@53lbs 

    KB holds 

    4×30 sec hold @53lbs 

  • Workout of the day 5/17/25 (Saturday)

    Warm up

    Assault bike – 10 min 

    Cardio 

    Incline treadmill walk – 35 min @2.5mph 

    Core Training 

    2 rounds of : 

    50 stick twist 

    50 stick side bends 

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

    Calisthenics 

    Push-up Routine 

    2 rounds of:

    15 wide

    15 decline

    15 diamond 

    15 pike 

    15 regular 

    15 incline 

    Resistance bands face pulls 

    5×30

    Pull-ups 

    5×8

    Air squats 

    5×20

    Russian KB swings 

    5×20@53lbs 

    Dips 

    5×10

    Alt. KB snatches 

    50 each side @44lbs 

    Hanging knee raises 

    5×12

    Extra core 

    2 rounds: 

    15 KB around the world @44lbs each side 

    30 alt stand KB leg raise @44lbs 

    15 KB side bends @44lbs 

  • Workout of the day (5/7/25) Wednesday

    Warm up 

    Assault bike – 10 min 

     

    Cardio

    Incline treadmill walk – 30 min @3.0mph 

    Chest & Triceps

    Bench press 

    8×12@135lbs 

    Incline bench press

    6×12@95lbs 

    Cable crossovers 

    2×15@30lbs 

    2×15@35

    2×15@40

    Cable V bar tricep push downs 

    6×20@60lbs

    Single arm cable tricep pull down

    6×12@20lbs 

    Dips 

    6×8

    Core Training 

    2 rounds of : 

    50 stick twist 

    50 stick side bends 

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

  • Workout of the Day 4/28/25 (Monday)

    Chest + Calisthenics

    Warm up 

    Assault bike – 10 min

    Cardio 

    Incline treadmill walk – 35 min @3.5mph

    5×100 jump rope skips 

    Core Training (focus on contraction)

    2 rounds of : 

    50 stick twist 

    50 stick side bends 

    10 ab wheel 

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

    Bench press 

    6×12@135lbs 

    Incline DB bench press 

    6×12@50lbs 

    Cable low to high raises

    6×12@20lbs 

    Calisthenics 

    3 rounds of:

    25 push-ups

    25 air squats 

    25 Russian KB swings 

    12 dips 

    10 pull-ups 

  • Workout of the Day 4/27/25 (Sunday)

    Leg Day

    Warm up 

    Assault bike – 10 min 

    5 round of:

    100 jump rope skips 

    12 Russian KB swings @53lbs 

    10 air squats 

    Core Training (focus on contraction)

    2 rounds of : 

    100 stick twist 

    100 stick side bends 

    10 ab wheel

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

    Leg ext 

    15@55lbs

    6×12@85

    DB goblet squats 

    6×12@50lbs 

    Leg press 

    8×12@2 plates each side 

    Leg curls 

    6×12@75lbs 

    Ez bar curls 

    6×12@40lbs 

    Single arm cable tricep pull downs 

    6×12@30lbs 

    Cardio – Zone 2

    Incline treadmill walk – 35 min @ 3.5 mph 

  • Workout of the day 4/26/24 (Saturday)

    Back Day

    Cardio 

    Incline Treadmill walk – 30 min @ 3.0mph 

    5 rounds of:

    100 jump rope skips

    10 pull-ups  

    Core Training (focus on contraction)

    2 rounds of : 

    50 stick twist 

    50 stick side bends 

    12 hanging leg raises 

    50 reverse crunches 

    50 ankle taps

    50 flutter kicks 

    Deadlifts 

    6×12@135lbs 

    DB lat raises 

    6×12@20lbs 

    Barbell rows – overhand grip 

    4×12@115lbs 

    • superset 

    Barbell rows – underhand grip 

    4×12@115lbs 

    Seated cable low row 

    6×12@100lbs 

    Cable rope pullover 

    6×12@70lbs 

    Lat pull downs 

    6×12@100lbs 

    Seated DB Bent Over Rear Delt Raises 

    6×12@20lbs