We're Sean and Ryan, two brothers in our 40s bringing real workouts, nutrition, and results to real people. We're both dads with busy lives, and we've both had major back surgery. We both had the goal of coming back from our surgeries better than ever. We've managed to get into great shape through hard work and good nutrition 100 % naturally in our 40s. We want to share that with you and help you become the best version of yourself at any age.

The Road to a 405 lb Squat. 12/01/2025 Based off a 375lb theoretical 1RM. Getting Closer.
9:04
The Road to a 405 lb Squat. 12/01/2025 Based off a 375lb theoretical 1RM. Getting Closer.
The Road to a 300 lb benchpress. This week is based off a 285 lb theoretical 1 RM. Bench & Triceps.
8:17
The Road to a 300 lb benchpress. This week is based off a 285 lb theoretical 1 RM. Bench & Triceps.
Becoming The CANADIAN ROCKET 🚀 Week 2. Training to become more explosive for deadlifts & squats.
4:15
Becoming The CANADIAN ROCKET 🚀 Week 2. Training to become more explosive for deadlifts & squats.
4 Weeks to MAX Bench. Tricep Workout: My Lockout is Coming Around. #closegripbenchpress #triceps
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4 Weeks to MAX Bench. Tricep Workout: My Lockout is Coming Around. #closegripbenchpress #triceps
My Deadlifts felt faster today, I surprised myself. Deadlift Day 07/01/2025
5:19
My Deadlifts felt faster today, I surprised myself. Deadlift Day 07/01/2025
155 lb Kroc Rows For Max Reps. Upper Back Day. Going back to weighted McGill Pull-ups. #krocrows
6:43
155 lb Kroc Rows For Max Reps. Upper Back Day. Going back to weighted McGill Pull-ups. #krocrows
Squat Day: Everything hurts as I adjust to the new routine, but 400 lbs will fall soon. 06/01/2025
9:17
Squat Day: Everything hurts as I adjust to the new routine, but 400 lbs will fall soon. 06/01/2025
Letting Failure Refine Us, Not Define Us! Bench Day: Chasing 300 lbs 04/01/2025 Building my lockout
7:58
Letting Failure Refine Us, Not Define Us! Bench Day: Chasing 300 lbs 04/01/2025 Building my lockout
Lead Legs to Canadian Rocket Man....Sure. Dynamic Leg Day Week 2: 03/01/2025 #jumptraining #dynamic
4:34
Lead Legs to Canadian Rocket Man....Sure. Dynamic Leg Day Week 2: 03/01/2025 #jumptraining #dynamic
Tricep Day: Banded Block Press, #ringdips & More. Working towards a 300lb #benchpress
4:36
Tricep Day: Banded Block Press, #ringdips & More. Working towards a 300lb #benchpress
Deadlift PR or Regression. Happy New Year, it's the final workout of 2024. #deadlift #pullover
7:33
Deadlift PR or Regression. Happy New Year, it's the final workout of 2024. #deadlift #pullover
15 lb Squat PR To Finish Off 2024??? Looking to crush 400 lbs in 2025, am I one step closer.
8:08
15 lb Squat PR To Finish Off 2024??? Looking to crush 400 lbs in 2025, am I one step closer.
The History Of My Back Injuries. Herniated disc at 16 to lumbar fusion at 41. #lumbarfusion
18:56
The History Of My Back Injuries. Herniated disc at 16 to lumbar fusion at 41. #lumbarfusion
My First Benchpress Day After My Shoulder Injury. New bench program and testing my shoulder.
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My First Benchpress Day After My Shoulder Injury. New bench program and testing my shoulder.
Week 1: Building Explosive Legs, Dynamic Leg Day. 26/12/2024 #jumptraining #explosivetraining
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Week 1: Building Explosive Legs, Dynamic Leg Day. 26/12/2024 #jumptraining #explosivetraining
Modified Upper Back Workout, To Work Around Shoulder Pain. #upperback #farmerscarry #bentoverrows
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Modified Upper Back Workout, To Work Around Shoulder Pain. #upperback #farmerscarry #bentoverrows
I couldn't lift my arm after my shoulder popped. How I got it moving in 2 days and rehab plan.
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I couldn't lift my arm after my shoulder popped. How I got it moving in 2 days and rehab plan.
It's Squat Day. Training around a shoulder injury and trying to get more explosive. 22/12/2024.
8:04
It's Squat Day. Training around a shoulder injury and trying to get more explosive. 22/12/2024.
1 Step Closer To My 230lb Pushpress Goal. Hitting 201.5lbs for doubles. #pushpress #shoulders
2:37
1 Step Closer To My 230lb Pushpress Goal. Hitting 201.5lbs for doubles. #pushpress #shoulders
Tricep Day: Fixing My Lockout Week 1. #ringdips #blockpress #triceps #benchpress
3:44
Tricep Day: Fixing My Lockout Week 1. #ringdips #blockpress #triceps #benchpress
Back Day: Rebuilding My Pulling Power After Injuries. Time to get more explosive. #Krocrows #pullups
3:35
Back Day: Rebuilding My Pulling Power After Injuries. Time to get more explosive. #Krocrows #pullups
Battling fatigue to set a 5 rep squat PR. Grinding towards a 400 lb squat. 15/12/2024 #squats #legs
5:07
Battling fatigue to set a 5 rep squat PR. Grinding towards a 400 lb squat. 15/12/2024 #squats #legs
Working on getting more explosive and fixing my lockout. It's Benchpress day 14/12/2024. #pushups
5:56
Working on getting more explosive and fixing my lockout. It's Benchpress day 14/12/2024. #pushups
Push-press: Closing in on 200 lb doubles. Shoulders and extra back volume. 12/12/2024 #pushpress
3:47
Push-press: Closing in on 200 lb doubles. Shoulders and extra back volume. 12/12/2024 #pushpress
Building my deadlift work capacity: Week 2. Testing my will and overcoming some mental hurdles.
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Building my deadlift work capacity: Week 2. Testing my will and overcoming some mental hurdles.
Hammering Upper Back & Rebuilding My Grip & Forearms. (The Road back to 180lb Kroc Rows) 09/12/24
4:07
Hammering Upper Back & Rebuilding My Grip & Forearms. (The Road back to 180lb Kroc Rows) 09/12/24
Chasing a 400 lb Squat on the Road to 1100 lbs SBD post Lumbar fusion. 09/12/2024. #squats #legday
4:12
Chasing a 400 lb Squat on the Road to 1100 lbs SBD post Lumbar fusion. 09/12/2024. #squats #legday
Bench Day 07/12/2024. Easing into heavy triples and getting comfortable with incline barbell press.
4:09
Bench Day 07/12/2024. Easing into heavy triples and getting comfortable with incline barbell press.
Upper Back & Push-press: Closing in on 200 lb doubles on push-press. #pushpress #powerrows #pullups
4:04
Upper Back & Push-press: Closing in on 200 lb doubles on push-press. #pushpress #powerrows #pullups
Building My Deadlift Work Capacity: Week 1 of 12. Upping my posterior chain volume. 05/12/2024
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Building My Deadlift Work Capacity: Week 1 of 12. Upping my posterior chain volume. 05/12/2024