Bicep Injury

Last night at my basketball practice I mildly bruised my bicep. We were having a scrimmage with my teammates and one of them went for a spin move and basically full force elbowed me in the bicep, completely on accident. So I am somewhat forced to take another day out of the gym. I should be back tomorrow with my workout overview, so be on the lookout for it.


Rest Day

My quads are still fairly sore from yesterdays workout. So, today I am going to focus on recovery. On rest days (days that you don’t workout), in order to help with the recovery process there are several things I do and recommend. consuming increased amounts of protein and water is very important to help get extra nutrients into the muscles. Massage is also very beneficial, it helps to cycle blood through the muscles, and helps reduce lactic acid build up, as well as help with soreness. There are many supplements that also help with the recovery process, and I will start doing supplement reviews of the products that I use in the near future.

Full-Body Kettlebell Workout

This workout is going to be similar to a HIIT workout, so it will be good for weight loss and/or overall body functionality, this is not a powerlifting or bodybuilding style workout like I normally do. So give this workout all you have, short rest periods and keep your heart rate up.


  • Arm Circles- 30 seconds each way
  • Jumping Jacks- 30 seconds
  • High Knees- 30 seconds
  • Standing Twists- 30 seconds


  • Kettlebell Swing- 2 sets of 15
  • Kettlebell Goblet Squat- 2 sets of 15
  • Kettlebell Oblique Twist- 2 sets of 15
  • Kettlebell Bent-Over Row- 2 sets 15
  • Kettlebell Floor Press- 2 sets of 13
  • Kettlebell Shoulder Shrugs- 2 sets of 15


Flexibility is a very important part of working out and playing sports, so I will be doing a short yoga session and foam rolling. The best time to stretch is after working out, since your muscles and warmed up.

Foam Roll- foam rolling is more intuitive, so just roll out whatever is sore

Yoga- I recommend finding a short beginners yoga routine video and go along with it.