“If you’re capable of sending a legible text message between sets, you probably aren’t working hard enough.”
“If you’re capable of sending a legible text message between sets, you p...

– Dave Tate The only devices allowed in my gym are to answer your spouse or kid. Otherwise, I see if it is “Selkow tested tough” based on high impact. Today’s Training: GHR: 5×12 Squat: 4 RM Low Box, SSB Yoke Bar Rep Squat: 5×15

1000 Rep Arm Day
1000 Rep Arm Day

Once a month we implement the 1000 rep arm routine that is listed below. It never fails to BLOW up the arms for that Friday “PUMP” We fellas think that the ladies will dig when they see it. Frankly, every woman that I have asked hasn’t cared that much whether the guys’ arms are jacked […]

Happy  vs Unhappy
Happy vs Unhappy

I am generally a fairly upbeat person. I enjoy other people’s successes and find something good in every performance. Yes, I will judge and critique but only to help a person improve. I tend to smile more than I frown. Since I ride my bike to and fro from the gym as I commute daily, […]

Fat Loss and Motivation
Fat Loss and Motivation

Trust the process, take the advice you paid for.

Do not Merely Survive
Do not Merely Survive

“My mission in life is not merely to survive, but to thrive; and to do so with passion, compassion, humor, and style. ~Maya Angelou Today’s Training: GHR: 5×12 super set with Single Straight Leg Med Ball Toe Touch: 5×5 on each leg. Make sure to reach out in front of your toes to the floor. […]

Die vs. Buried
Die vs. Buried

“Some people die at twenty-five and aren’t buried until they are seventy-five.”– Benjamin Franklin Today’s Training: Mobility/Flexibility Incline Cable Fly: 5×12 Dynamic Bench w/ pause on the chest: 10×3 Max Rep Bench: 1xAMRAP Banded Pushdown (single arm) 5×25 Dips: 5×15

Having Trouble With Fatigue... Frontload Your Big Lifts
Having Trouble With Fatigue... Frontload Your Big Lifts

While I do not lament getting older, I do hate having to regulate my training. Not that long ago I just remember going balls to the wall every session.

"Success Hugs You In Private"
"Success Hugs You In Private"

“Failure slaps you in public. When you fail, you will find everyone criticizing you. People who don’t know you will form opinions about you. The bad news about you spreads faster than the good news. Your success will also be cherished, but not as much as your failures. That’s life.” Today’s Training: Mobility and Flexibility […]

Stop Being So Soft
Stop Being So Soft

We all remember the Micheal Scott Nike ad where the athlete was rifling off every excuse under the sun to NOT be able to play at ANY level… “I ate too much for breakfast” “I’m too slow” “I’m too big” “It’s raining outside” “I didn’t sleep well” “I’m too tired” “My girl just left me” […]

Be Open Minded...BUT...
Be Open Minded...BUT...

If you’re too open-minded, your brains will fall out. Today: Gym Cleaned!!! Barbell Curl: 5×12 Dips: 5×15 Kettle Bell “Hammer” curl: 5×12 Kettle Bell Supine Tricep Extension: 5×15 Cable Curl: 5×12 Cable Tricep Extension: 5×15

Seven Days In The Week
Seven Days In The Week

There are seven days in the week and someday isn’t one of them. Today’s Training: Cycle Mobility/Stretch Face Pulls: 5×20 “Lean Out” KB Lateral Raise: 5×15 Hold onto a kettlebell with one hand. On the other hand, grab a blast strap and lean your rigid body at a 45-degree angle away from the blast strap. […]

Find Out If You’re Old
Find Out If You’re Old

One way to find out if you’re old is to fall in front of a crowd. If they laugh at you, you’re still young. If they run to you concerned, you’re getting old. They laughed! (assholes) Today’s Training: Cycle Mobility/Stretch GHR: 5×12 RDL: 5×10 GHR: (again) 5×12 Reverse Hyper: 5×12 “Lara” Abs: 4×10 Cycle

300 Reps To Create a Proper Movement Pattern...
300 Reps To Create a Proper Movement Pattern...

5000 reps to correct a faulty one. That is exactly what needed to be done today. Once we got to bench’n, I noticed a slew of “bad habits” that needed addressing. So we broke it down as if we were all neophytes. The RAW bench is not exactly a straight bar path. We have TWO […]

"He who conquers others is strong..."
"He who conquers others is strong..."

“He who conquers others is strong; He who conquers himself is mighty.” ~ Lao Tsu Today’s Training Cycle: 30 min commute Mobility/Flexibility Wide Bar Lat Pulldown: 5×12 C/S Row: 5×12 Cable Pullover: 5×12 DB Curl: 5×12 Concentration Curl: 5×12 BOSU/Smith Machine sit-up: 4×10 Using a BOSU ball under a Smith machine with the arms extended […]

A Necessary Maintenance Training Block
A Necessary Maintenance Training Block

With some lingering aches and pains, I planeed a maintenance training block. It turned out to be so much more

Because!
Because!

I remember as a kid my parents telling me to do something. When (or IF) I asked, “why?” they never went into detail. They would say, “Because I said so…” It worked more often than not because I didn’t want to endure the response that would follow had I NOT. What does this story have […]

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict" ~ William Ellery Channing.
"Difficulties are meant to rouse, not discourage. The human spirit ...

As we were escalating the weight today I put together a “pecking” order in my training crew at the onset. The least experienced is always the one that starts and the last guy is the one I think will lift the most. As we go up each round we start losing a person or two […]

7 Days In A Week...
7 Days In A Week...

There are seven days in the week and someday isn’t one of them Today’s Training: Stretch/Mobility Incline DB Chest press: 10×12 Cable Crossover: 4×25 Chest Press: 10×12 Tricep Cable Pushdown: 4×25 Suspended Knees to Elbow: 4×12

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