Morgunoff Training

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Online Strength & Physique Coach helping everyday people build muscle, lose fat, gain strength & confidence through customized training, accountability & sustainable results.

09/25/2026

Yea it’s decline but it’s still a 5 lb PR for the variation. It’s been over a year since I declined so this was a welcome surprised.

Warm up

4 rounds

Decline DB bench press x 25
Underhand lat pulldown x 25
Reverse grip pushdown x 25
*circuit

Max effort

Decline bench press x work up to ME1 in 6-8 sets
*then, 2 close grip AMRAPs @ 70% of top set

Assistance

Weighted chin up x AMRAP x 2

Accessories

2 rounds

Band overhead extension x AMRAP
Chin up x AMRAP
*superset

Alternating hammer curl x AMRAP
Single arm lateral raise x AMRAP
*superset

DM “READY” for coaching!!

09/18/2026

Pretty sure I had 365 lb in me but I was quite happy with 350 and moving into assistance. 20-rep squats from earlier this week had my lower back in a bind so I had no idea if I was even gonna be able to train today. My son is in the background so you know dad had to show out.

Warm up

4 rounds

Belt squat x 25
Babe lying leg curl x 25
Decline sit up x 25
*circuit

Max effort

Zercher squat x work up to ME1 in 6-8 sets
*then, 8 @ 70% of top single

Assistance

Deficit sumo deadlift x AMRAP x 2

Accessories

2 rounds

Standing leg curl x AMRAP
Cable ab pulldown x AMRAP
*superset

DM “READY” for coaching

09/15/2026

One of the hardest back extension variations I do. It doesn’t help that the band I’m using is literally brand new and never used. The amount of tension at the top is about 250 lb and it definitely feels like it.

DM “READY” for coaching!!

09/14/2026

One of the biggest misconceptions in lifting is that you have to compromise your health to achieve an impressive physique or get strong.

You don’t.

You don’t need to get excessively fat just because you’re trying to gain muscle. A calorie surplus doesn’t need to turn into an excuse to gain 40 pounds.

You don’t need to take steroids just because you want to be bigger or stronger. Unless your goal specifically requires being competitive at a level that exceeds what you can naturally achieve, there’s no reason you can’t spend years progressing naturally.

And you definitely don’t need to destroy your joints, ignore injuries, live on stimulants, or sacrifice your cardiovascular health just to add weight to the bar.

There’s obviously a point where maximizing performance and maximizing health stop being the same thing.

But most people aren’t anywhere near that point.

Train hard. Eat enough to support your goals. Keep your body fat within a reasonable range. Do your cardio. Sleep. Recover. Take care of injuries instead of pretending they don’t exist.

You can be strong, muscular, lean AND healthy.

Your fitness goals should improve your quality of life, not come at the expense of it.

DM “READY” for coaching!!!

It’s crazy to me that I’ve been eating between 3600-3700 kcal a day for the past 5 months and am still hovering around 2...
09/12/2026

It’s crazy to me that I’ve been eating between 3600-3700 kcal a day for the past 5 months and am still hovering around 211 lb bodyweight. I’ve never eaten this much food and gained so little weight. I’m retaining a bit of waterweight atm after an epic birthday week for my wife last week, but I’m still around 211-212. Couldn’t ask for a better result this far in.

DM “READY” for coaching!

09/04/2026

Hook Grip: It Hurts… But It Works

If grip strength is the limiting factor in your deadlift, hook grip might be worth learning.

Instead of wrapping your fingers around the bar normally, hook grip involves wrapping your thumb around the bar first and then locking your fingers over your thumb.

Yes, it can be uncomfortable at first.

But there are some pretty significant advantages:

• It gives you an extremely secure grip without relying on straps.
• Unlike mixed grip, both arms stay in the same position.
• You don’t have to worry about the potential biceps issues associated with the supinated arm of a mixed grip.
• It transfers extremely well to Olympic lifts where you need to maintain control of the bar through explosive movements.
• And once you adapt to it, your grip is much less likely to be the reason you miss a heavy deadlift.

The biggest downside?

Your thumbs are probably going to hate you for a little while.

Hook grip takes some time to get used to, and I wouldn’t recommend suddenly trying it for the first time on a max-effort deadlift.

Start light, practice it consistently, and give your thumbs time to adapt.

Eventually, what initially feels like torture can become one of the strongest and most reliable ways to hold onto a barbell.

Your back and legs shouldn’t be capable of deadlifting more weight than your hands can hold.

DM “READY” for coaching!

Address

Mantanzas Woods
Palm Coast, FL
32137

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