TBM:

TBM: The Body Mechanics

The Body Mechanic’s Total Body Movement Lucid Workout, 

My credentials can be found on the owner page, 

I’m probably legally required to advise anyone who reads this to seek the advice of a doctor or other professionally specialized and qualified healthcare specialist before following any advice written below,

If you move physically for your job then you are a professional athlete,

Train your body and mind to perform athletically daily, 

Flow with the trimmer while moving efficiently and effectively with the mower,

It’s all You, 

They’re extensions of the self, 

The self, 

The weights, 

Their souls,

Their worlds, 

Their minds, 

Their dreams, 

Their lives, 

Infinitely in, 

Infinitely out, 

Infinite of each, 

Every movement, 

Infinite effects, 

Responsibility, 

All of the lives, 

All of the lights move with will,

All You,

Oatmeal in the morning, 

granola bars and fruit, 

either a granola bar or fruit every hour, water, 

lots, 

and if coffee, 

black, 

Chicken, 

whole grain pasta, 

white rice, 

greens, 

usually broccoli, 

one cup each, 

replace chicken with lobster or steak if you want because it’s still cheaper than value meals or tastykakes, 

If you wake up soar and hungry in the middle of the night, 

large cup of 2% milk, 

If you can’t sleep, 

Meditate, 

everything you eat and drink is now already blessed, 

you do not need food or water to survive but nutrition increases effectiveness and efficiency, 

(0)_(0), 

Hydrate, 

Breath,

Flow Stretch,

Hip Star Stretch,

4 Mile Run (2 to start),

Slow as needed, 

Don’t walk, 

Don’t stop, 

Lucid Mobile, 

Body Weight: lower core and hips, raises; 1 set; together then spread 8 Reps, 

Holds; feet together legs straight, 

6 inches off the ground, 

1 minute 1 set, 

That’s one rep, 

Tailbone to vertebrae above belly button, 

Flexed but not stiff, 

Mid back loose, 

Shoulders down then back then up, 

Standing up,

Chin down then back up, 

Neck tightness releases, 

Like that, 

Circuit 1 Dumbbells: Do not put down weights until circuit is complete, 

except between reverse curls and Full Rotation Swings, 

when weight is decreased, 

12 Reps, 

One Set,

1. Alternating Bench- Hold the dumb bells off your chest in the finish position,                                                 do a rep with each arm individually and then a rep with both,                   So left, right, both,                            and that’s one rep,
2. Standing Alternating Overhead- stand with the weights held shoulder level,                                                 palms forward,                                  and do a rep with the left arm and then the right,                                    one rep,
3. Alternating Standing Curls- Self explanatory,                                       yet,                                                        left then right,                                    one rep, 
4. Squats- hold the weights near your shoulders with your thumbs pointing towards yourself so that the weight almost rests on your shoulder and squat down, elbows up,                 stress evenly placed on muscles,                                         quads glutes and not on knees or ligaments,                                       That’s one rep,
5. Standing Reverse Curls- stand with the weights in front of you while holding them so your thumbs are pointing the opposite direction of the side they’re on,                                    like holding handlebars ,                   and curl the weight up while letting your wrists bend down,                      one rep, 
6. Full Rotation Swings- start with the weights down near your waist,         use lighter weight,                            10’s,                                                         To begin,                                          swing them up in front of you,         Arms straight,                                   hold them there,                                and then swing them to the sides,        Hold there,                                            so your arms are held up straight out to the side,                                     Slowly,                                        smoothly,                                          Methodically,                                   swing them down so your arms are down at your side,                            Back up,                                      Reverse the motion so you end with the weights in front of you,            again,                                                   that’s one rep. 
7. Rest,                                                     put the weights down.                      One-Moment, 

Circuit 2 Dumbbells: Do not put down weights until circuit is complete. 

1 Set,

12 Reps,

 1. Skull Crushers: Find a bench,            back down with the weights held up, 

Palms in,                                                   inside edge of each weight to outside corner of each eye,                                 back up,                                                      one rep,

 2. Arnold Curls: Sit up,                                         Hold the weights down to your sides,               Palms forward,                                             curl up,                                                      once weights reach shoulders,             rotate in, 

then up, 

Full extension, 

That’s one rep, 

 3. Upright Rows: Standing up, 

Hold weights in front,                               near waist,                                               Palms back, 

Pull up, 

Inside corner of each weight to outside corner of the chin, 

Back down, 

One Rep, 

 4. Squats: hold the weights near your shoulders with your thumbs pointing towards yourself so that the weight almost rests on your shoulder,                              and squat down,                                             Elbows up,                                               stress evenly placed on muscles,                                         quads glutes and not on knees or ligaments,                                                  Back up,                                                 That’s one rep,

 5. Bent Leg DB Rows: Find a bench, 

left hand left knee on bench, 

Hook ankle, 

On edge, 

Tailbone to vertebrae above belly button, 

Flexed but not stiff, 

Mid back loose, 

Shoulders down then back then up, 

Chin down then back up, 

Neck tightness releases, 

Like that, 

Spine in line, 

Right arm hangs free, 

One weight, 

In hand, 

Pull up, 

Inside back of weight to outside top of chest, 

Hold, 

Back down, 

Methodical and mechanical, 

That’s one rep, 

 6. Outstretched Holds: Hold weights in front near waist, 

Palms back, 

Arms straight, 

Swing up, 

Stop at chin, 

Hold, 

Straight out, 

30 seconds,

Swing back down, 

One rep, 

 7. Rest, 

put the weights down.              

One-Moment, 

Circuit 3 Dumbbells:

1 set: 12 reps

 1. Chest Flys: Find a bench,                   

Blades together, 

Chest flexed, 

Elbows up, 

Then back, 

Back down, 

On the bench, 

Elbows extended, 

Dux,

Controlled, 

Slowly, 

Weights meet, 

In the middle, 

Should barely touch, 

Still ring, 

That’s one rep, 

They fly,

 2. Tri-Press: Find a bench, 

Back down, 

On the bench, 

Palms in, 

Press up, 

Hold, 

Descend, 

One rep, 

  3. Hammer’s: Standing up,

Weights held on each side, 

Palms back, 

Centered on hips, 

Bend left elbow,

Inside of weight to center of chin, 

Extend, 

Bend right elbow, 

Inside of weight to center of chin, 

Extend, 

One Rep,

 4. Squats: hold the weights near your shoulders with your thumbs pointing towards yourself so that the weight almost rests on your shoulder,                              and squat down,                                             Elbows up,                                               stress evenly placed on muscles,                                         quads glutes and not on knees or ligaments,                                                  Back up,                                                 That’s one rep,

 5. Lunges: Standing up, 

Weights held at each side, 

Near hips, 

Arms loose, 

Tailbone to vertebrae above belly button, 

Flexed but not stiff, 

Mid back loose, 

Shoulders down then back then up, 

Chin down then back up, 

Neck tightness releases, 

Like that, 

Left leg, 

Three foot step forward, 

Bend right hip and knee evenly until right knee is just above floor while stepping forward, 

Flex left quad while moving, 

Flex Right front hip, 

Three foot step back, 

Move deliberately and slowly, 

Right leg, 

Three foot step forward, 

Bend left hip and knee evenly until left knee is just above floor while stepping forward, 

Flex right quad while moving, 

Flex left front hip, 

Three foot step back, 

Moving deliberately and slowly, 

That’s one rep, 

 6. Monsters: Standing up,

Weights held on each side, 

Palms back, 

Centered on hips, 

Swing arms up and out while maintaining elbow bend, 

Front deltoids and connecting area of chest should be visibly flexed, 

Hold, 

Back down, 

Maintain elbow bend, 

One-Rep

 7. Rest, 

Put the weights down, 

One-Set,

One-Rep,

One-Moment,

Same-Moment, 

Same-Set, 

Same-Rep,

On the job, 

No sleep, 

No food, 

Nonstop work, 

For days, 

Can’t think, 

Can’t talk, 

Still me, 

Don’t stop, 

No music, 

Linguistic memory and ability fading out completely, 

I live, 

Don’t stop, 

Hungry, 

Feeling exhaustion, 

Not typical hunger, 

Pain, 

Then numbness, 

Still working, 

Starving,

Sweating, 

Or I’ll die, 

Don’t stop, 

I live, 

Thinking, 

Like a chant, 

If my thinking stops, 

It won’t come back soon, 

unless I rest, 

People are trying to injure me mentally,

Psychologically, 

and are putting me in positions that financially threaten my family, 

And my ability to provide for myself and do the things that have made life worth living, 

Thinking, 

Like a chant, 

Helps in case I need to talk to defend myself, 

definitely wrote that before,

Or process situations not already trained for,

such as the ones on jobs are, 

One-Moment, 

Feeling better, 

Instead of a handshake I gesture Respect 2 (palm in, either hand, with pointer and middle finger extended, elbow bent, held near chest) Do the same thing to respect me, not doing the same as me is disrespectful. ,

Respect Me,

Respect You,

Respect those who sacrificed their lives for us,

As long as we live then so will they,

Respect 2 Respect

TRY TO DO THIS WORKOUT EVERYDAY BECAUSE YOU WONT BE ABLE TO EVERYDAY

ESTIMATED COMPLETION TIME:

~2 hours 30 minutes~

ALSO DO THESE IF TIME PERMITTING:

Heavy DB or barbell bench 1 set of 8

Bar Bell Curls(Then correct me and explain why) 1 set of 8

Kettlebell swing squats 1 set of 12

Steering Wheels 1 set of 8

Farmer’s Carries ~100 Yards~ (Then go around in circles or back and forth, make a mental note of how far 5 yards is and do that 20 times) 

Stick Stretch(may be bad for shoulders but feels good) 

Spike Foam Roller(only use if you know how) 

Ankle mobility board( I found a piece of plywood/whatever kind of board, borrowed a saw I didn’t really know how to use and kinda cut a circle) 

10 minutes meditation,

20minutes to 2 Hours Heat-room at 180 degrees to 225 degrees (if conditioned appropriately) Focus on your breathing and take control of your heat rate, 

like that,

That guy sitting in there playing on their phone is attempting to trap your mind in a digital prison, turn up the heat until their phone overheats and they have to put it outside, 

Finish with some kind of recovery whenever possible such as a whirlpool, heatroom, steam room, hot tub, ice bath or anything other kind of recovery. Recovery is IMPORTANT, 

4-mile run can be done 6 days in a row then a 1 day rest is encouraged,

TBMTBMLucid Workout, body weight workout, accessory lifts can all be done 5 days in a row then a 2 day rest is encouraged 

What was I thinking while I was lifting every time I was completing this workout? 

Internal screaming or —-

if I’m still thinking I need to work harder, 

Dubstep-like rave/dance music preferably with no words, 

I need way more recommendations for music of the sort,

Prevent trauma from being relived, 

work harder,

no thoughts,

Flow like with the trimmer, 

Feel emotion and focus into movement, 

There and not, 

Thinking, 

Work harder, 

Unless it’s an extreme situation like ones I’ve experienced before, 

My inner voice comes back quickly, 

Thinking, 

Work harder, 

No thought,

No words,

how long do you have? ,

Thought,

words,

8-16 hours and around 10,000-12,000 calories,

belly is a little bigger recently but I’ve been thinning well the past few summers and look alright if I’m not hydrated and bloated like usual,

thinking,

work harder,

like that,

-Lucid