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Training · The form
Training.
I don’t collect exercises. I take one movement and I learn it — which muscles work, which tendons pull, which direction everything moves.
“I take an exercise and just roll with it. Understand the movement of the muscles. Get the proper form.”
“I don’t train to get big muscles, and I don’t train for shows. I train for the heck of it — for fun, to pass the time, to look better, healthier and in shape. I don’t take anything. No protein shake, no creatine, nothing. Just water — and even that, I barely drink. Truth is, I don’t make the time to drink water — and when I have the time, I don’t think about it. Training is mental. It’s a mental game. You gotta stay focused on it.”
Each routine below is slowed down and opened up — red muscles, white tendons, arrows for the direction of movement — so you can see what the exercise actually does before you do it.
Shoulders — dumbbells
- 1. Kneeling overhead press — 3 × 10
- 2. Front & side lateral raises — 3 × 8
- 3. Bent-over reverse fly — 3 × 10
- 4. Around the worlds — 3 × 10
Knees & legs — the wall
Your knees are only as strong as the muscles around them — calves, thighs and shins. The muscles that handle stairs, squats and long walks.
- 1. Bent-knee calf raises — 3 × 15
- 2. Wall sit + leg extension — 3 × 10 each leg
- 3. Wall sit + heel raises — 3 × 15
- 4. Knee over toe — 3 × 15
Muscles ranked — by how hard they are to grow
The coaching plan — $50
A personal coaching plan built on easy daily routines — mandatory, done every day. One plan, one month: weekly updates for a month — your progress checked and your plan adjusted every week, for four weeks.
Start here: jf@jfd.life
— JFD
Dog training
I don’t just walk dogs — I train them. Behavior change, behavior improvement — I do that easily. I’m a dog trainer.
Start here: jf@jfd.life