Field guide / Current movements
A useful note beside every movement.
The exercise cards behind the routine.
Search the movements Joey currently documents, flip a card for personal setup cues, and follow the connections to routine, progress, equipment, and muscle-map pages.
Find a movement
Open the card you need.
- Setup
- Set the seat so the handles begin around shoulder height and keep the torso supported.
- Joey's cue
- Press through a repeatable path without turning the movement into a full-body drive.
- Avoid
- Adding resistance before the setup and range feel stable.
- Equipment
- Machine · Gloves when useful
Journal connections
The movement is only one part of the page.
See where it fits in the week.
Open the documented push–pull–legs rhythm and progression rule.
StorySee what the years added up to.
Move through photographs and reflections without an invented lift history.
KitchenSee what supports the work.
Filter Joey's meals and match ingredients already in the kitchen.
MindsetSee why the page gets repeated.
Read about discipline, interruption and returning to the next session.
Plain-language glossary
Terms without the gym-floor fog.
Definitions describe how words are used in this journal. They are not individualized training instructions.
Push
A session centered on shoulders, chest and triceps.
Pull
A session centered on the back, biceps and traps.
PPL
Push–pull–legs: a way to organize training by movement and muscle groups.
Set
A group of repetitions performed before resting.
Repetition
One complete performance of a movement.
Progressive overload
Gradually increasing a training challenge. Joey earns added resistance through clean repetitions.
Deload
A temporary reduction in training workload to create more room for recovery.
Range of motion
The path a joint and resistance travel during a movement.
Zero-drop
Footwear with little or no height difference between heel and forefoot.
RPE
A subjective rating of how difficult an effort feels. It is defined here for reference; Joey does not publish an RPE log.
General references
Personal notes, with a clear line to general guidance.
Joey's routine and cues are personal experience. These outside references are included only for broader physical-activity context.