FTH Fitness

06/09/2026

BENCH PRESS CHALLENGE 💪

Start at 225 lbs (9 ten-pound plates per side).

10 reps.

Pull one 10-pound plate off each side and go again.

Keep working all the way down to just the bar for 10 reps.

Then turn around and climb back up the hill, adding a plate each round until you're back at 225.

190 total reps.

Goal: Finish in under 10 minutes.

This challenge isn't just about bench pressing.

Life doesn't stop when you're tired.

Sometimes you have to be your strongest when you feel your weakest.

Embrace the grind. Do the work.

Let me know your time. 👊

06/08/2026

This picture says a lot.

Three grown men. Three different journeys. A lot of miles on the body. A lot of lessons learned the hard way.

But we're still showing up.

45+ isn't a death sentence. It's not an excuse. It's not a free pass to quit trying.

We're not chasing who we used to be. We're chasing who we can still become.

Hold your friends accountable. Lift each other up. Talk a little trash. Work a little harder.

Because one day you'll either be telling stories about what you used to do...

Or you'll still be out there doing it.

And if we're being honest...

Ibuprofen is part of the warm-up now. 😂💪

06/08/2026

SHOULDER PRESS CHALLENGE 🔥

4 Reps
8 Reps
12 Reps
16 Reps

Pick a weight that makes you earn every rep and try to finish all 40 reps in under 2 minutes.

No gimmicks. No excuses. Just grit, muscle burn, and mental toughness.

These types of workouts aren't conventional, but sometimes unconventional is exactly what you need when progress stalls. Step outside your comfort zone, challenge yourself, and see what happens.

Give it a shot and let me know how you did. 💪

06/08/2026

20-10-20 Challenge

20 reps.
10 reps.
20 reps.
50 total reps. Zero rest.

Start with a weight you can handle for 20 reps. Immediately double the weight and knock out 10 reps. Then go right back to the original weight and finish with another 20 reps.

The goal? Complete all 50 reps in under 60 seconds.

It's simple, but it isn't easy. The 20-10-20 method floods the muscle with blood, builds mental toughness, and finishes a workout with a punch. Push day, pull day, or leg day—it works anywhere.

When the burn starts, keep moving. That's where the work gets done. 💪🔥

06/07/2026

06/06/2026

225x34 Bench Press.
Dips Bodyweight x30.

Happy Saturday!

06/01/2026

💪 Workout of the Day – Upper Body Grinder

Today is about putting in the work. Heavy pressing, strong pulling, and finishing with a serious arm pump. Stay focused, keep your rest periods honest, and earn every rep.

Smith Machine Shoulder Press

Set 1 – 70 lbs × 15

Set 2 – 120 lbs × 12

Set 3 – 170 lbs × 10

Set 4 – 220 lbs × 8

Set 5 – 70 lbs × AMRAP (As Many Reps As Possible)

Incline Dumbbell Bench Press

5 Sets × 10 Reps

Choose a weight that challenges you on every set.

Tricep Rope Pushdowns

4 Sets × 15 Reps

Full stretch at the top.

Hard squeeze at the bottom.

Seated Cable Rows

Set 1 – 120 lbs × 15

Set 2 – 140 lbs × 12

Set 3 – 160 lbs × 10

Set 4 – 180 lbs × 8

Set 5 – 200 lbs × 5

Arm Finisher

No rest between exercises.

Preacher Curls

1 Burnout Set

Seated Overhead Tricep Extensions

1 Burnout Set

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Challenge

Keep all rest periods under 90 seconds.

The goal today isn't just to move weight. The goal is to stay disciplined when you're tired. Push the last set. Fight for the extra rep. The people who get better aren't always the most talented. They're the ones willing to do the work when the work gets hard.

Iron Sharpens Iron. Get after it. 💪

05/31/2026

100 Reps!
8 plates for 8
6 plates for 20
4 plates for 30
2 plates for 42
Every set was push to failure.

And of course we did the Flat Bench Press!

Routines are boring! Try something different!
These Rep Schemes are worth a try!