Code 3 Fitness

09/19/2026

*NOT A TRADITIONAL DIP*

Another nugget of wisdom from the late John Meadows, this is the Pec Minor Dip. Rather than sit down until your shoulders reach at or around elbow height, you lean slightly forward and push the shoulders down.

I personally suggest doing a couple of sets after traditional chest dips since it is less taxing. If it's too easy, throw on a weight vest (as seen), use a belt with weight attached, or hold a dumbbell between your feet.

09/13/2026

One of my favorite back movements from the late, great John Meadows - The Meadows Row. This uses a barbell attached to a landmine attachment (or in a corner). The user stands perpendicular to and at the end of the barbell, hinges back, grabs the thick portion (where plates are loaded), and drives the elbow back at around 45 degrees or a bit higher towards the shoulder (but not flush). This helps focus on mid traps and rhomboids - muscles often neglected and that promote back thickness and good shoulder health (via the scapulothoracic joint).

Id put this as your first or second back exercise in a workout. 3 or 4 sets of 8-12 reps per side.

07/14/2026

I'm a proponent of targeting muscles in different ways to change the stimulus. Arnold called it "shocking the muscle."

Above is a decline dumbbell fly. Having a slight decline changes the stimulus compared to a conventional flat bench. Also, I have my feet up on the bench which adds in the challenge of maintaining balance.

For flyes you should always go light and do ~12-15+ repetitions. The movement puts your shoulder in an extreme position. You should also do flyes later in the chest workout - prioritize heavy compounds like the bench press and dips first, then burn them out with these. At the bottom get a good (but safe) stretch on the pecs. Maintain a good and controlled tempo - don't let the dumbbells fall down towards the ground (increases chance of a tear).

05/10/2026

To optimally target your chest, it's important to hit it from a variety of angles, mainly flat bench press and incline bench press. I'm an advocate of using different means as well - free weights, smith machine, cables, etc.

In this video I'm using cables to hit an incline bench press. This is different because there is constant tension, unlike dumbbells where at the top of the movement there is little to resistance since the dumbbells push straight down the forearms. Using cables also incorporates more stabilizer muscles in the shoulders compared to the barbell or especially the smith machine, although those can be overloaded more intensely (so don't neglect those methods).

04/04/2026

Online personal training slots still available!

04/03/2026

03/15/2026

may have stopped by the gym today for some one-on-one fitness training. This may be AI, but who can be sure?

03/03/2026

Osteoporosis - one of the major side effects of Ozempic and other weight loss drugs that cause a rapid drastic of body weight. THAT INCLUDES MUSCLE AND BONE LOSS!

A great way to mitigate or eliminate this issue is with proper strength training and recovery. This includes lifting weights with proper intensity and programming.

02/24/2026

The biceps have more than one job, one of them being supination of the palm (moving the palm upwards). Back in the day Arnold Schwarzenegger used to add a small weight to the inside of the dumbbell to hit the biceps a little harder.

When doing dumbbell bicep curls this is why I have clients rotate their palms inward at the bottom - it activates supination of the palm on the way back up. It also gives a better range of motion, puts a better stretch on the muscle at the bottom, and the dumbbell doesn't awkwardly hit the thighs on the way down. You can do both arms at the same time, but I suggest alternating to really focus on one arm at a time, give the off arm a few seconds rest, and to avoid awkward swaying as much as possible.

01/29/2026

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