I can’t believe it has come to this, however, as the saying goes “Adapt or die!” I took a day off and lived to tell about it.
I’m about to drop off the grid for a much-needed edge sharpening. The last time I went to my roots (Some place tropical or third world, hopefully, both) was pre-pandemic. It’s not that I don’t enjoy the boogers out of what I do, but even God took a rest on the 7th day. So I […]
I am constantly being bombarded with questions, answers, wants, and desires. Often all at the same time from many sources. A lot of people seeing that are ultra-polite will excuse themselves and pull out of a conversation simply to allow another person to ask a question. This is where I will tell the story of […]
“Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference.” – Lou Holtz Yeah, I was going to add more, but Coach Holtz said it all already. Today’s Training: Cycle Warm-up #2 2×10 of the following: […]
This was a tough week. I had taken two days off from going to the gym with what I thought was a cold and then allergies kicked in with a spring that went from zero to 120 mph in a day. I then added my sprint running three times per week which proved to be […]
The key to this workout is to grab a LIGHT weight and once you begin, DON’T stop during the set. You certainly can rest between sets of 100, but those 100 reps are consecutive. Remember, if you have to go through hell, do it quickly! Today’s Training: Cycle Warm-up: 2×10 of the following: DB Lateral […]
You can increase your VO2 max by doing a kettlebell swing ladder by picking a weight in which you can comfortably execute 20 reps. After one rep, put the weight on the ground and take a single breath through your nose. Then pick the weight back up, do two more reps, set it down again, […]
Since recovery has been an ongoing concern with my training I have developed this preparedness matrix. I go through it before my first workout of the week every Monday.
This is Day 2 and I haven’t gone to work due to a “bug” that is going around and I have. Piggybacking off of yesterday’s log, I don’t get sick very often, and normally I can “gut” anything out. Feeling a bit under the weather will inspire me to get back to normal as soon […]
Rarely do I get sick suffer from a virus or die suddenly. Maybe it happens once a year if at all. Even during the pandemic, I suffered no issues. If and when I DO feel a bit under the weather, I use the 20-minute rule of Harry checking his gauges. I’ll do 20 minutes of […]
A year from now you’ll be happy you had started today, although it’s a slow process, quitting won’t speed it up. Today’s Training: Cycle C/S Row: 4 RM Cable Row: 4 RM Lat Pulldown: 4 RM Pull-up: 2×50 in four different hand positions using FATGRIPZ Cycle
C.J. Murphy (“Murph”) and I have been friends for over a decade and change. There are a lot of blowhards in the fitness world and I will read or listen to most, but I subscribe to very few. Murph always includes me in his training logs and tomfoolery which is a source of much of […]
There is a lot of science today regarding every single movement that can be trained. There’s a better way to squat, bench, deadlift, curl, sit up, run, and walk for goodness sake. Science has made bike riding more efficient and complicated to go along with that efficiency. Do your shoulder presses with your elbows forward […]
In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it. Today’s Training: Shoulder Saver: 4 positions; #1 Ball Wt. (Lightest); 50 reps in clockwise and counter-clockwise directions Banded Face Pull: 100 reps Micro Mini Banded External Rotations: 100 reps each shoulder “Lean Out” DB Lateral Raise: 3×15 […]
You may not be there yet, but you are closer than you were yesterday. You have got to keep pace! Quitting is never an option. Today’s Training: Cycle 4-way Neck: 1×12 Kettlebell Ladder: 1-20 GHR: 5×12 Prone Leg Curl: 5x8x+10 lbs more than three weeks ago Reverse Hyper: Using a “Hip Circle”: 5×10 with a […]
Invest in your personal growth and development, recognizing that self-improvement is an ongoing journey. Don’t be afraid to start new whenever necessary, always striving to become the best version of yourself. Today’s Training: Cycle: Bench: 4 RM from the spotting straps that give you a 1″ clearance from your chest Selectorize Incline Chest Press: 2 […]