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Ben Booker

Bio •Owner/Founder of Second Chance Fitness 24 hour Gym •Trainer/DailyBurn.com/benbooker •Husband and father

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Instagram Image by Ben Booker (@thebenbooker) with caption : "Hit back, chest, and biceps today.  Then I took a #selfie
4 sets 12 reps :90 seconds rest between
Progressive Overload

" at Second Chance Fitness 24 Hour Gym - 1807472428013534759

Hit back, chest, and biceps today. Then I took a 4 sets 12 reps :90 seconds rest between Progressive Overload Barbell bentover row Dumbbell Incline Press Incline bench dumbbell curls Then every 2:00 minutes for 5 rounds 7 squat cleans @ 135 lbs 15 GHD Sit ups

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Ouch. 22:00 cap 5 rounds (50 lb db's) 10 reps of DB hang squat cleans 10 reps of shoulder to overhead 50 ft of db overhead walking lunges (25' RH, 25' LH) I got 16:40

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Instagram Image by Ben Booker (@thebenbooker) with caption : "104 heat index like woah!  Putting in work with @kyle_williamk.  #payingtheman #rentwasdue 
Hit 315 lbs X 3 with good fo" at Second Chance Fitness 24 Hour Gym - 1804659331875894578

104 heat index like woah! Putting in work with @kyle_williamk. Hit 315 lbs X 3 with good form. Then we got nasty! 17 minute AMRAP 400 m run 25 double unders 25 body squats 2 rope climbs

Instagram Image by Ben Booker (@thebenbooker) with caption : "Out here at the #pond with the booker kids teaching them the proper way to take a picture.  Logan is giving the peak of " at Illinois - 1803219354080006484
Illinois Report Download 8 436

Out here at the with the booker kids teaching them the proper way to take a picture. Logan is giving the peak of the bicep some much needed love. @booker_madalyn and Mason are seasoned veterans.

Every day my ✋ and wrist is feeiling better. Hit 345 lbs for a pretty smooth in new form. Here is a big one... hit 275 lbs for a single with no pain. Then hit this 10 minute AMRAP. was gonna use 55 lbs, but switched to 30 because hand wasn't quite ready for that noise! 25' overhead DB lunges 15 pull ups 25' overhead DB lunges (opposite hand) 15 toes to bar

100 bar over burpees and 72 today 10 rounds 60 seconds 10 bar over burpees Max squat cleans with remaining minute Rest 2 minutes

We out here talking bout practice! Team workout. 7 rounds a piece. Rest while partner completes: 30 calorie row 20 KB swings 10 burpee box jumps overs

First time using post surgery and it felt good! Back 5 reps at 305 lbs felt good single at 385 lbs was Then 25 deadlifts @ 185 50 sit-ups 25 deadlifts @ 185

10-8-5-8-10 on bench today then: Mary 20 minute AMRAP 5 ✋ stand pushups 10 pistol squats 15 pull ups I got 11 rounds + 7 reps

Instagram Image by Ben Booker (@thebenbooker) with caption : "Grip strength post #carpaltunnel is strong!  #protien and low sugar equals heaven!! #birthdaycake by #halotop is amazing" at Second Chance Fitness 24 Hour Gym - 1798821131299120757

Grip strength post is strong! and low sugar equals heaven!! by is amazing!

Good one today. Yesterday my hand an wrist out on a few different moves. Did incline bench in the Smith machine, and it worked! Then blasted bis and ended on thus 15 Minute EMOM. 15-13-11-9 REPS INCLINE SMITH MACHINE PRESS BOTTOM CABLE FLY SINGLE ARM CABLE CURL ROPE CURLS THEN 15 Minute EMOM MINUTE 1 - 35 DOUBLE UNDERS MINUTE 2 - 10 STRICT PULL UPS MINUTE 3 - 10 MANMAKERS

Instagram Image by Ben Booker (@thebenbooker) with caption : "34:28 JUST GROSS!  NASTY! 
2,000 m row
2 mile run
2,000 m row

welome back is what I kept hearing as I was deep in the p" at Second Chance Fitness 24 Hour Gym - 1796560590430231800

34:28 JUST GROSS! NASTY! 2,000 m row 2 mile run 2,000 m row welome back is what I kept hearing as I was deep in the pain cave. Run was demoralizing and the second row was death.

Instagram Image by Ben Booker (@thebenbooker) with caption : "Man... I can't believe you are 13 already @booker_madalyn !! Love you so much!  Time flys and I don't believe anyone say" at Second Chance Fitness 24 Hour Gym - 1795835812761125550

Man... I can't believe you are 13 already @booker_madalyn !! Love you so much! Time flys and I don't believe anyone says on their death bed "I wish I worked more overtime" or "if I only could have upgraded my vehicle one more time!". I have to be careful I don't chase things that don't really matter in the end and let joy pass me by. Time with my family and putting God first is what matters. If you don't worship God you wind up worshipping something else like money or a lifestyle that revolves around you in an attempt to fill a void that can only be filled by God. I know... I've been there. This Saturday at 7 p.m. I will be speaking in Arthur at the Hope In Christ area revival. I am going to share my story of where I have been, what happened, and where I am today. We all have a story, and we can all change for the better at anytime, no one is ever too far gone. So if your struggling, or just want to hear my story, I hope to see you there.

Checked the ego at the door and focused on form. Taking video is crucial when you are trying to improve form. It felt like my back was straight up, and my butt was touching my ankles, but that was not the case. This is my best form at the moment, always looking to improve! Started with light overhead squats to gauge wrist and then switched to squats, ending on pause squats. 5 X 3 squats Then 5 rounds for time 400 m run 15 overhead 95 lbs. I did the bar, 45 lbs.

Instagram Image by Ben Booker (@thebenbooker) with caption : "#sunsoutgunsout gotta a great chest and back day in on short time.  Give this a go!  Check out the finisher in my story." at Second Chance Fitness 24 Hour Gym - 1795152604050527164

gotta a great chest and back day in on short time. Give this a go! Check out the finisher in my story. 5 sets 6-9 reps -high DB incline -seated incline cable flys Finisher 1/1, 2/2, 3/3... up to 10/10 back to 1. There are modifications (most shown in video) for moderate to advanced. Check it out, give it a go.

Instagram Image by Ben Booker (@thebenbooker) with caption : "Going Insta live in a few minutes for this finisher.  Gonna demonstrate the levels of modifications for push ups and pul" at Second Chance Fitness 24 Hour Gym - 1795138512027927574

Going Insta live in a few minutes for this finisher. Gonna demonstrate the levels of modifications for push ups and pull ups. I adjust for my wrist, and if you watch, you will see how I can obtain the desired stimulus by keeping quality range of motion. Gonna do 1/1, 2/2, 3/3 all the way up to 10 and back down. I will stay strict as long as I can on pull ups, then kipping, then jumping. Push ups I will use the parelletes due to wrist, but will go to my knees, and even alter angle. Ready in 10...

Just @zkingery and I dominating an EMOM! After set 7 it felt like a 🔥 was set in my lungs. Day 2 of is done! Love being back with minimal pain. Wearing wrist wraps and adjusting grip a bit to be able to hit some HSPU (hand stand pushups). Notice elbow placement on my HSPU. It stay in place and doesn't push out. I am able to use my hips more on the , and keep my shoulders in a mechanically sound position. Think of the floor (or parelletes in this case) as the barbell of an overhead press in the upright position. EMOM ALTERNATUNG MINUTE MINUTE 1 - 200 M ROW MINUTE 2 - 10 HSPU's (modify to hand release push ups) #

Front 5 sets of 6 - 9 reps. First time able to hold the bar in front rack position. Forcing myself to not worry at all about the weight, and focus on form and mobility! My wrist forces me to do this, keeping my chest as tall as possible, elbows tall, with no bar weight loaded on the wrist. All the weight is shelfed on my . Keeping my knees out, sinking my hips as close to over the heels as possible. The wrist is a in disguise. Keeping my at the door and stripping it back the the basics.