You have Permission to Workout!

So I spent most of my life thinking that indulging in myself was Selfish and Ugly.  It wasn’t until I came to Korea and my best friend essentially gave me permission to do things that make me admirabe (at least to her and most other Koreans) and a Standout. Mostly Self indulgence is incredibly Selfish, by the way, but there is something about Self-Respect and Self-Image that is NOT Selfish and Ugly at all, but a nod to your Loved Ones that desparately want to Look Up to you with Respect and Pride.  Here’s License to spend a little time on yourself….

What’s good, my boys? It’s your ol’ man, Papa, back on the mic for 4 Da Boys, slicin’ through the fitness fluff sharper than a kettlebell to the ego. Today I’m talkin’ to you, my sons, about hittin’ the gym to stay healthy, build and keep your shape, and hold that edge that makes folks give you a second lingering look, even if you’re luggin’ a few extra pounds.

This ain’t about becomin’ some beefcake or what them Korean ladies call a “muscle pig”—it’s about bein’ strong enough to handle life’s messes without hollerin’ for backup like you’re stuck in a bad horror flick. You’re aimin’ for more than a flabby “dad bod” but nowhere near “muscle-bound” vanity. People dig a guy who takes care of himself, not some self-absorbed bro flexin’ for the ‘Gram.

I’m layin’ out a basic workout hittin’ back, biceps, chest, triceps, and abs, with simple moves—curls, presses, dips, pull-ups, push-ups, crunches, and light runnin’—all in 45 minutes, 3-4 times a week.  Mix and match these, aiming for 3 for each muscle target per workout, and target different muscle groups per workout (yeah, that may mean hitting each muscle group only once or twice per week!).  That’s enough. But take the weights seriously: you gotta push the envelope, addin’ 5 pounds more than you think you can lift, and religiously making those 3-4 workouts per week, whether you feel like it or not, ‘cause your body’s always itchin’ to skip for Netflix and nachos.

So, grab a water bottle, wipe down the bench, and let Papa, strummin’ his sorry guitar, break it down in five points,  wry humor cranked to eleven, skewerin’ the fitness world’s overpriced nonsense, and those silly unobtainable results the influencers would have you strive for.

Point 1: Why Work Out? Power, Not Posin’ You’re hittin’ the gym to build health and strength, not to look like a K-pop star who traded his personality for pecs. Regular workouts—3-4 times a week, 45 minutes—cut heart disease risk by 20%, keep your joints limber, and stop your gut from lookin’ like a beer keg. It’s about bein’ able to haul groceries, move a couch, or maybe stare down a bar fight without wheezin’.

But gyms are pushin’ “elite” plans—$200 CrossFit classes or protein shakes that cost more than whiskey—oh, sure, nothin’ says “health” like a $50 smoothie to “align my chakras”! Skip the hype, sons—stick to basics and push 5 pounds heavier each month to keep growin’ without turnin’ into a gym selfie zombie.

Point 2: The Workout—Back, Biceps, and Gutsy Gains Here’s your bread-and-butter workout for back and biceps, keepin’ it simple and under 45 minutes. Do this once a week, pushin’ 5 pounds more than feels comfy to build that edge without bulkin’ up like a meathead. 

• Pull-Ups: Work up to 3 sets of 8-12 reps (use a band if needed). Hits lats and biceps, makin’ you strong enough to climb a fence or impress at Tootsie’s. Add a 5-lb weight belt when you’re ready. 
• Dumbbell Rows: 3 sets of 8-10 per arm. Work up to 90lbs each arm.  Builds back thickness for that “I can carry a keg” vibe. Up the weight when reps feel relatively easy. 
• Barbell Curls: 3 sets of 8-10, 30-50 lbs. Pumps biceps for lookin’ good in a flannel without screamin’ “I live at the gym.” Push 5 lbs past your comfort zone monthly. 
• Crunches: 3 sets of 20-25. Tightens abs so your gut don’t jiggle when you belt out “Tennessee Whiskey.” Add a 5-lb plate on your chest when it’s too easy. Look at that, a workout that don’t need a $300 trainer named Chad! Don’t skip, boys—your body’s beggin’ for the couch, but you’re tougher than a Netflix marathon.

Point 3: Chest and Triceps—Look Strong, Not Silly Day two’s for chest and triceps, keepin’ you powerful enough to push a car outta a ditch without lookin’ like you’re auditionin’ for a bodybuildin’ contest. Same deal: 45 minutes, once a week, add 5 lbs when you feel cocky. 

• Bench Press: 3 sets of 8-12, starting in the 135-185 lbs range, but topping out at less than 300. Builds chest and triceps for that “I can handle myself” frame. Bump the weight when reps ain’t a sweat. 
• Push-Ups: 3 sets of 15-20. Hits chest and tris, perfect for home or gym, keepin’ you lean and mean. Add a 5-lb plate on your back for extra grit. Try the 100/day challenge for a month from time to time.
• Tricep Dips: 3 sets of 10-15 on parallel bars. Tones arms so you look good slingin’ a guitar, not like a muscle pig. Add a 5-lb weight when it’s cake. 
• Crunches: 3 sets of 20-25, same as before. Keeps the abs tight for that baritone swagger. Up the resistance with a small weight. Wrap with 10 minutes of light runnin’ (6-7 mph) to burn off last night’s pizza ‘cause nothin’ says “powerful” like a gym bro benchin’ 300 lbs he can’t control! Stick to this, and you’ll be strong, not a caricature.

Point 4: Don’t Let Laziness Win—Consistency’s King Your body’s a traitor, sons—it’d rather binge Stranger Things than lift a dumbbell. That’s why you gotta hit the gym 3-4 times a week, no excuses. Don’t wait for “Motivation!”  Just Do It.Missin’ workouts for even a couple weeks weeks drops strength by 5-10%, and your abs start hidin’ under a layer of “I meant to go.” Can’t tell you how many times (like now) I’ve stumbled into this trap. Schedule Monday (back/biceps), Wednesday (chest/tris), Friday (mix or rest), and maybe Saturday for light runnin’ (20 minutes) and crunches. Push that extra 5 lbs monthly—say, from 30 to 35 lbs on curls over six weeks—to keep gains comin’ without turnin’ into a gym rat. Gyms love sellin’ “motivation” apps for $20 a month, but all you need is discipline.  

What, you need a $200 smartwatch to tell you to get off the couch? Fight the laziness, boys, or you’ll be puffin’ carryin’ groceries.

Point 5: Skewerin’ the Fitness Circus The fitness world’s a clown show in—gyms pushin’ “body-positive” yoga retreats for $500, “inclusive” bootcamps that cost more than a car payment, and influencers sellin’ protein powders like they’re the elixir of life. You’re there to build strength and charm, not to join a cult with better treadmills.

Look, 60% of us quit goin’ to the gym ‘cause the vibe’s more therapy session than sweat session. Stick to your 45-minute plan—curls, presses, dips, pull-ups, push-ups, crunches, and a jog—and ignore the hype. People dig fit but real, not some self-absorbed dude measurin’ his biceps. 

Oh, look, a “wellness journey” that costs more than my rent, sign me up!

Skip the woke fitness nonsense, sons—lift smart, push hard, and keep it real.

Alright, sons, here’s the deal: hit the gym 3-4 times a week, 45 minutes max, with back/biceps (pull-ups, rows, curls, crunches) and chest/tris (bench, push-ups, dips, crunches), plus light runnin’ to keep the heart happy. Push 5 lbs more than you think you can every month to stay strong without turnin’ into a muscle pig. This ain’t about a dad bod or bodybuilder vibes—it’s about health, shape, and that edge that makes folks smile, even with some extra pounds. Powerful, not posin’.

Don’t let laziness and Netflix win—stick to the plan, and you’ll handle life’s messes without screamin’ into the dark. Keep your weights heavy, your humor sharp, and your ego light. This is 4 Da Boys, and I’m out. Laugh at the guy hoggin’ the mirror

Music by Pufino