paul gawronski

[Dean Turner @DeanTTraining]

Cuffed Single Arm Cable Lateral Raises

These are a contender for BEST Side Delt exercise known to man and here are some tips to help you ensure your reps look PERFECT:

- Set pulley at wrist height
- Brace against the cable tower with your non working arm
- Drive your wrist up and out in an arc-like motion (this is KEY)
- Keep palm parallel to the floor
- Stop when you upper arm is in line with your shoulder
- Lower the weight under control until your wrist is at your side starting to drift toward the midline of your body

“Why the Cuff?”

The Cuff reduces perception of effort and ultimately leads to a greater stimulus for the Side Delts

There you have it, folks!

[Dean Turner @DeanTTraining]

Tips to help you PERFECT the exercise that many are calling:

“The ULTIMATE replacement for Deadlifts”

1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted
2) Neutral neck/spine — keep gaze fixed straight ahead
3) Bend at the waist
4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion)
5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes
6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes)
7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams
8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg
9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric
10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent
11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

[Dean Turner @DeanTTraining]

It is January 8th, 2027….

6 months ago, you decided to swap Deadlifts out for this exercise

The result:

- Your Lower Back feels better than ever before
- Your Glutes/Hams are the most developed they’ve ever been
- It is much easier for you to recover on time for your next session

This is truly a NO-BRAINER DECISION, folks

[Josh Appelbaum @Josh_Insights]

Top Picks from the #MLB Betting Splits for Saturday July 4th

Rays-Astros
Phillies-Royals
Red Sox-Angels

https://t.co/WYy0I9krQv @VSiNLive

[Dean Turner @DeanTTraining]

I’m BEGGING you guys….

Give this exercise a crack

The setup is EASY and it is one the BEST Tricep builders of ALL TIME

You will NOT be disappointed

[paul gawronski @doloman824]

@DeanTTraining How do you do it. With water?

[Dean Turner @DeanTTraining]

Lifts for an elite physique:

(Upgraded Version)

Chest:
- Flat/Seated Chest Press Machine
- Incline Chest Press Machine
- Seated Low to High Cable Flys
- Pec Fly Machine

Back:
- Lat Pull-Down
- Neutral Grip SA Lat Pull-Down
- Chest Supported Rows - Elbows Flared
- Chest Supported Rows - Elbows Tucked

Shoulders:
- Seated Machine Overhead Press
- Machine Lateral Raises
- Lying Cable Rear Delt Flys

Biceps:
- Machine or Cable Preacher Curls
- Hammer Curls w/ Upper Arm Supported

Triceps:
- Seated Cable Tricep Push-Downs
- Machine or Cable Overhead Tricep Extensions

Abs:
- Ab Crunch Machine

Quads:
- Pendulum or Hack Squats
- Leg Press
- Leg Extensions

Hamstrings:
- 45 Degree Extensions
- Seated Leg Curls
- SLDLs

Calves:
- Calf Press on Leg Press

[Dave Portnoy @stoolpresidente]

Hey @grok what games matter for advancing today in the World Cup today? I don’t care about seeding. Who needs to win or tie to advance?

[Tommy Shelby @jayleenquin]

I’ve had severe lower back pain since the epidurals for both of my girls births. I incorporated 45 degree back extensions 2x a week and I kid you not, I feel so much better. Pain has been almost non existent since.

[paul gawronski @doloman824]

@DeanTTraining Got 1 from Costco. What’s the secret now in terms of blending it. I’ve broken this machine 2 times. But your posts convinced me to give it a go again. Your Oreo recipe is ready.

[Dean Turner @DeanTTraining]

The Only 12 Exercises You’ll EVER NEED:

(Upgraded Version)

[Dean Turner @DeanTTraining]

If you…

- Have an Adjustable Bench
- Have a set of Dumbbells
- Have literally nothing else
- Want to train 4x per week
- Have NO CLUE what to do

Here’s a Workout Plan for YOU:

𝗗𝗔𝗬 𝟭: 𝗨𝗣𝗣𝗘𝗥 𝗔
Exercise 1: Flat Dumbbell Bench Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Dumbbell Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Incline Dumbbell Bench Press — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Dumbbell Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Dumbbell OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Overhead Dumbbell Triceps Extension — 3x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟮: 𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Dumbbell Bulgarian Split Squats — 3x5-10 @ 0-1 RIR
Exercise 2: Dumbbell RDLs — 3x5-10 @ 0-1 RIR
Exercise 3: Single Leg Dumbbell Calf Raises — 3x5-10 @ 0-1 RIR
Exercise 4: B Stance Dumbbell Glute Bridges — 3x5-10 @ 0-1 RIR
Exercise 5: Floor Crunches — 3x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟯: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟰: 𝗨𝗣𝗣𝗘𝗥 𝗕
Exercise 1: Incline Dumbbell Bench Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Dumbbell Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Flat Dumbbell Flys — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Dumbbell Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Standing Dumbbell Lateral Raises — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Hammer Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Lying Dumbbell Triceps Extensions — 3x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟱: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟲: 𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Dumbbell RDLs — 3x5-10 @ 0-1 RIR
Exercise 2: Dumbbell Bulgarian Split Squats — 3x5-10 @ 0-1 RIR
Exercise 3: Single Leg Dumbbell Calf Raises — 3x5-10 @ 0-1 RIR
Exercise 4: B Stance Dumbbell Glute Bridges — 3x5-10 @ 0-1 RIR
Exercise 5: Dumbbell V Ups — 3x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟳: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬

If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets

Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Dumbbell Bulgarian Split Squats/Dumbbell RDLs to avoid ending up in a susceptible position

𝗥𝗘𝗦𝗧

3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!!

1-2 minutes rest is fine between WARM UP sets.

[paul gawronski @doloman824]

@DeanTTraining That’s my thought. Tried to do a seated row but the tonal weight pulls my bench forward.

[Dean Turner @DeanTTraining]

Probably just gonna keep posting this every week until everyone on the internet knows about it…

(You make this using a Ninja Creami Deluxe which, as of today, is still ON SALE at Costco for $150!!!)

Oreo Blizzard High Protein Ice Cream Recipe:

- 240ml Fairlife Skim Milk
- 240ml Almond Milk Unsweetened Vanilla
- 51g True Nutrition Cookies N Cream Egg White Protein
- 30g Oreos Cookies N Creme Instant Pudding Mix
- 4 Oreo Thins
- 2g Xanthan Gum

540 calories / 50g protein

[paul gawronski @doloman824]

@DeanTTraining Just bought a back extension for my home gym after following you for a while. Hate deadlifts and hurt my back years ago. Also going to grab that creami from the Costco sale.

[paul gawronski @doloman824]

@BarstoolBigCat Then why is fox always in and shooting / turning the ball over

[Dean Turner @DeanTTraining]

Top 4 Ninja Creami Recipes

𝗕𝗜𝗥𝗧𝗛𝗗𝗔𝗬 𝗖𝗔𝗞𝗘 𝗪𝗛𝗜𝗥𝗟

- 360ml Fat Free Fairlife
- 2 servings Sugar Free Cheesecake Jello Pudding Mix
-3 squeezes of SweetLeaf Sweet Drops Vanilla Sweetener
- 1 serving True Nutrition French Vanilla Egg White Protein Powder
- 12g sprinkles
- 2g Xanthan Gum

350 Calories / 45g Protein

𝗖𝗜𝗡𝗡𝗔𝗠𝗢𝗡 𝗧𝗢𝗔𝗦𝗧 𝗖𝗥𝗨𝗡𝗖𝗛 𝗦𝗪𝗜𝗥𝗟

- 300ml Unsweetened Vanilla Almond Milk
- 120ml Whole Milk from Fairlife
- 68g Trueflavor Cinnamon Toast Swirl Egg White Protein Powder from True Nutrition
- 41g Cinnamon Toast Crunch Cereal
- 2g Xanthan Gum

500 calories / 58g protein

𝗢𝗥𝗘𝗢 𝗕𝗟𝗜𝗭𝗭𝗔𝗥𝗗 𝗥𝗘𝗣𝗟𝗜𝗖𝗔

- 240ml Fairlife Skim Milk
- 240ml Almond Milk Unsweetened Vanilla
- 51g True Nutrition Cookies N Cream Egg White Protein
- 30g Oreos Cookies N Creme Instant Pudding Mix
- 4 Oreo Thins
- 2g Xanthan Gum

540 calories / 50g protein

𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗣𝗘𝗔𝗡𝗨𝗧 𝗕𝗨𝗧𝗧𝗘𝗥 𝗖𝗨𝗣

- 480ml Unsweetened Vanilla Almond Milk
- 51g Chocolate Peanut Butter Cup Egg White Protein
- 32g 100% Peanuts Natural Peanut Butter
- 10g Zero Sugar Chocolate Pudding Mix
- 2g Xanthan Gum

450 calories / 46g protein

𝗣𝗥𝗘𝗣𝗔𝗥𝗔𝗧𝗜𝗢𝗡 𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

- Put all Creami ingredients (minus the Xanthan gum) in the cup
- Froth it
- Add Xanthan gum
- Froth again
- Freeze for 24+ hours with NO LID
- Thaw out for 15-20 minutes
- Put lid on then run the side & bottom under hot water for 30-40 seconds
- Load in mixing cup with that lid & blade
- Click full and hit spin
- Add 30 more ml of milk after initial spin
- Click full & respin
- Add mix ins
- Click full again and hit mix in (do this even if you did NOT add mix ins)
- Enjoy

One final note:

When in doubt…RESPIN!!!!!!