💭 THE CURVEBALL OF LIFE

Your TBT Rundown:

💭 TBT MOTIVATION

THE CURVEBALL OF LIFE 🧠

The first time life threw me a curveball I wasn’t ready.

It wasn’t a small adjustment—it was a complete shift in my routine, my environment, and my comfort zone. The gym I’d been training at for years suddenly closed its doors.

At first, I was frustrated.

What now?

Where do I go?

How do I keep progressing without my familiar setup? 

It felt like a setback, like the progress I’d made was slipping away.

But here’s what I’ve learned over time: change isn’t a roadblock—it’s a redirection. It’s a chance to grow in ways you didn’t expect.

The Power of Adapting

I found a new gym. It wasn’t the same, and it took some adjusting.

But in that new space, I realized something: my strength didn’t come from the equipment I used or the environment I was in.

It came from me—the way I approached the work, the focus I brought, and the belief that progress would continue no matter the circumstances.

Change forced me to adapt, and adapting made me stronger.

What About You?

Life will always change. Plans fall through, routines get disrupted, and what worked yesterday may not work tomorrow.

But here’s the truth: your ability to adapt is your superpower.

Don’t fear change—embrace it. Every shift is an opportunity to grow stronger, more resilient, and more prepared for whatever comes next.

The environment might change. The circumstances might shift. But the masterpiece you’re building?

That’s still in your hands.

Stay focused, stay adaptable, and remember: the strongest version of yourself is the one who learns to thrive in any situation.

Keep going—your best is yet to come.Thoughts Become Things. 

💭 TBT WORKOUT

THE 3 HEADED MONSTER 💪

The triceps are a symbol of power—they make up two-thirds of your arm size and add that thick, defined look to your upper body.

But building great triceps isn’t just about size; it’s about hitting them from every angle to achieve strength, balance, and shape.

This triceps workout includes unique movements that focus on control, stretch, and contraction to maximize growth.

Remember: It’s not about lifting the heaviest weight—it’s about mastering every rep with intention.

1. Tate Press

Grab a pair of dumbbells and lie on a flat bench. Hold the dumbbells over your chest with your palms facing your feet. As you lower the dumbbells, angle them toward your chest, keeping your elbows pointed out. Press back up.
This move hits the triceps differently than traditional presses, focusing on the medial head for balanced growth.

2. Bodyweight Dips

Use parallel bars or a dip station. Lower yourself slowly until your elbows hit a 90-degree angle, then press back up. To focus more on the triceps, keep your body upright and avoid leaning forward too much.
Dips are a classic for a reason—bodyweight movements build raw strength.

3. Overhead Rope Extensions

Attach a rope to a cable machine and turn your back to it. Grab the rope with both hands and step forward, leaning slightly. Extend the rope overhead, focusing on a full stretch at the bottom and a strong contraction at the top.
This move targets the long head of the triceps, which adds size and shape to the upper arm.

4. Close-Grip Push-Ups

Position your hands close together under your chest. Lower yourself with control and push back up, keeping your elbows tucked in.
This simple bodyweight exercise keeps constant tension on the triceps and engages the core.

5. JM Press

Lie on a flat bench with a barbell. Lower the bar to your nose or chin, keeping your elbows tucked in. This is a mix between a skull crusher and a close-grip bench press.
This movement is a triceps killer and focuses on building both strength and size.

The Finisher: Banded Triceps Kickbacks

Use a resistance band for this finisher. Step on one end of the band and grab the other with your hand. Keep your elbow pinned to your side and extend your arm backward.
The band keeps constant tension on the triceps, making it a great burnout exercise.

Why This Workout Works

The triceps respond best to a mix of heavy compound lifts and isolation exercises. By incorporating unique moves like the Tate Press and JM Press, you’re hitting the triceps from different angles to maximize growth. Every rep is a step toward building arms that reflect your hard work.

Attack this workout with precision, focus on the stretch and contraction, and let your triceps speak for the work you’ve put in.

💭 TBT POLL

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