How to Use Blood Flow Restriction with a Knee Injury
How to Use Blood Flow Restriction with a Knee Injury
Indoor soccer took a toll on my knee, so my training has been a bit limited. But that didn't stop me from using Blood Flow Restriction on leg day, which I highly recommend using when working around injuries that force you to use lighter weights.
Back and Biceps Workout of the Day with Kneeling Biceps Cable Curls
Back and Biceps Workout of the Day with Kneeling Biceps Cable Curls
There are no cheat days here. Naturally, this workout of the day includes a movement that makes it harder to cheat. Go grab your kettlebells, dumbbells, and cable attachments so we can get started.
A Workout of the Day That'll Hammer Your Chest, Shoulder, and Tris
A Workout of the Day That'll Hammer Your Chest, Shoulder, and Tris
This workout left me hammered. Part of that's on me for joining a co-ed indoor soccer team, and let's just say bodybuilding and soccer don't exactly mix. But that didn't stop me from doing my Workout of the Day.
Introduce Blood Flow Restriction to Your Leg Workout of the Day
Introduce Blood Flow Restriction to Your Leg Workout of the Day
This leg workout of the day was brief, but let me tell you something: it kicked my ass. You don't have to be new to Blood Flow Restriction Training for it to do that, let me tell you!
Back and Bis Workout of the Day with Decline Dumbbell Pullovers Supersetted with Farmer's Carry
Back and Bis Workout of the Day with Decline Dumbbell Pullovers Superset...
The big takeaway from this workout is that I have poor grip strength stamina. After this back and bis Workout of the Day, your forearms should be SMASHED.
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.
Leg Workout of the Day with Cambered Bar and Ground Base Squats
Leg Workout of the Day with Cambered Bar and Ground Base Squats
If you've got lower back issues and want to up difficulty without adding pounds like I do, then this is the Workout of the Day for you. Today, the goal was to increase time under tension.
Back and Bis Workout of the Day with Banded Pullovers and Spider Crawl Superset
Back and Bis Workout of the Day with Banded Pullovers and Spider Crawl S...
Don't let those creepy eight-legged critters stop you from getting a good workout. Instead, use them as inspiration as you do spider crawls and spider curls in this workout of the day. Or pretend to smash them. Yeah, that'll work.
Leg Workout of the Day with a Goblet Squat Death Drop
Leg Workout of the Day with a Goblet Squat Death Drop
It's not all that often you can say you made up a type of exercise... but that's exactly what I did. Enter the Goblet Squat Death Drop, a Mark Dugdale Original. Or exclusive. Whichever one you prefer to call it, it doesn't matter. What does matter is that it's brutal and will complete your leg workout.
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Another day, another back and bis workout. This one includes one of my favorite pulldown variations: Alternating Hammer Strength Pulldowns. You can do it from a stretched position or from a fully contracted position. Click to find out which one I chose and watch me do it in action.
Leg Workout of the Day with 8x8x8 Banded Leg Extensions
Leg Workout of the Day with 8x8x8 Banded Leg Extensions
No, you're not seeing deja vu. This workout features: 1. Lying Leg Curls 2. Leg Extensions 3. Cambered Bar Squats 4. Banded Leg Extensions 5. Dumbbell Stiff-Legged Deads. Per the usual, click to see the sets, reps, equipment used for this leg workout, and find out what's super-setted.
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
Workout of the Day: Legs with Mark Dugdale
Workout of the Day: Legs with Mark Dugdale
1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.

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