TJ Lynch - New York Strength & Fitness

04/28/2026

Always enjoy learning & connecting with my friend & mentor John Boos. His M.A.S.S super lat made by King Fitness 🇺🇸 is one of my absolute favorite selectorized machine ever made. King is now producing this fantastic design.

03/17/2026

Happy St Patrick's day pump 💪🏻🍀

03/15/2026

Thank you to all my clients & everyone who has made this space a place of personal growth and connection. Year 3 will be the best year yet!

03/05/2026

Positive, happy, uplifting, higher-vibration energy…
or negative, miserable, frantic, draining energy.

You choose.

In today’s world we need more men and women stepping up, spreading love, positivity, and strength.

Choose wisely be more aware & understand your energy affects everyone around you.

02/26/2026

Structure 1 Lat work
1 machine pullovers (stretch/contraction)
2 neutral grip cable pulldowns (midrange)
3 barbells rows to hip (contraction)
4 Hypertensions (contraction)

Structure 2
1 dumbbell pullovers (stretch/ contraction)
2 one arm dumbbell rows to hip
3 pulldown machine (midrange)
4 partial deadlifts just below knee (contraction)

If you want strong, well-developed lats — especially the lower portion, focus on retracting your shoulder blades on every single rep and really feeling each & every inch of the movement. Understand where the tension is highest throughout the movement so you can stay connected to the muscle and get the absolute most out of each set.

Stretch = most tension is placed on the start of the movement so move a little faster the first few inches of the movement. Non stop action

Midrange= most tension is placed in the middle of the movement so don't stop (unless your going reverse grip then it turns i to a contraction movement)

Contraction = for goodness sakes pause for a brief second at the end of the movement where the most tension is placed

12/20/2025

1 day & 1 month post my extremely rare case of a Bilateral proximal hamstring tendon avulsion repair 💥⚓️💥

In plain terms:
• Bilateral = both sides
• Proximal hamstring = the hamstring tendons where they attach up near the sit bone (ischial tuberosity)
• Avulsion = the tendons were torn completely off the bone
• Repair = they were surgically reattached, typically using anchors into the bone

Both my hamstrings torn off the bone 10/31 and surgically reattached 11/18

This was a very serious operation with a long recovery that is teaching me so very much.

Massive thank you for everyone who has supported the go fund me 🫶🏻

I love & appreciate you All the go fund me link is in bio, if you want to learn more about my story. ❤️‍🩹

06/23/2025

10/01/2024

Hello to facebook open minded friends ! I will be hosting another workshop at my training studio. The last one was an incredible experience for all who attended. This is open to 14 people. To reserve your seat you can send payment thru Venmo, Paypal or Zelle to (631) 835-9955 . I am excited for this special night.. Thank you !

Writing & Meditation Workshop details:

Uncovering Your Inner Voice
Are you ready to tap into your inner wisdom and unlock your deepest truths? In this heart-centered workshop, we’ll combine the transformative power of writing with the calming, grounding effects of meditation to help you connect with your intuition and embrace vulnerability.

Through guided meditations, we’ll quiet the noise of everyday life and enter a space of inner clarity. From that centered place, you’ll be invited to express your thoughts and emotions through intentional journaling and creative writing prompts. Whether you’re new to writing or an experienced journaler, this workshop will help you peel back layers of fear, self-doubt, and perfectionism, revealing the authentic voice within.

What You Can Expect:

Guided Meditation: Practices designed to help you reconnect with your intuition, soften your inner critic, and access a place of calm.
Writing Prompts & Exercises: Thought-provoking prompts that encourage self-reflection, emotional expression, and creative exploration.
Group Sharing & Reflection: A safe and supportive space to share your experiences (optional) and connect with others on a similar path.
Take-Home Practices: Tools and techniques to continue your writing and meditation practice beyond the workshop.

Lead by the one & only Danielle Bertoli

03/25/2019

Monday’s can now be days to celebrate life and a week of challenges and victories. Live the life and get out of the negative way of thinking that we ALL battle against. I hope and pray that you can shift your way of thinking today and every day you have the breath in your lungs and realize that Monday’s are POWERFUL days ! The f 💣 was released but it happens when i talk about something that i am passionate about .

06/17/2018

Live , Love & Lead... HAPPY FATHERS DAY ! ⚓️💓⚓️

05/02/2018

Great to be back at work doing what i love. I am thankful to be working with so many great people. This injury has taught me so much, that i look forward to sharing with others !