Aloha MFers! 4.17.2024
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 […]
4.16.2024. Nothing Gets My Attention Like What's Right In Front of...
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 […]
4.15.2024. Winners Embrace Hard Work
"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 2x10 of the following: […]
4.13.2024 Some Sessions Are Better When You Leave Your Expectations At ...
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 […]
4.12.2024 Shoulder Smoke
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: 2x10 of the following: DB Lateral […]
Increase Your VO2 Max by Doing a Kettlebell Swing Ladder
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, […]
I Stay Away Not For My Well Being But For Yours 4.10.2024
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 […]
You Can't Out Train An Illness. 4.9.2024
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 […]
4.8.2024. Hustle For The Muscle
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: 2x50 in four different hand positions using FATGRIPZ Cycle
My BFF, CJ Murphy, and His Badassery. 4.6.2024
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 […]
4.5.2024 Science vs. Intuition
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 […]
4.4.2024 Shoulder Rehab/Prehab
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: 3x15 […]
4.3.2024. Closer Than Yesterday...
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: 1x12 Kettlebell Ladder: 1-20 GHR: 5x12 Prone Leg Curl: 5x8x+10 lbs more than three weeks ago Reverse Hyper: Using a "Hip Circle": 5x10 with a […]
4.2.2024. You Are The Greatest Project You’ll Ever Work On.
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 […]
4/1/2024 There are seven days in the week
There are seven days in the week and someday isn’t one of them. Today's Training: Cycle 4 Way Neck: 1x12 2 sets of 4 reps done super slow super set with 2 sets of 40 reps at a quick "pumping" pace of the following: Cycle
3/6/2024. Squats and Chocolate Milk
I am a big fan of the Hawaiian islands. My destination of choice has been Maui until recent fires move me over to Kaui this year when I get a break to go. I digress... Upon my return to Lahina, I always get to see a couple of "street people" that I've befriended over the […]
3/29/2024 1000 rep Arm Day
It's that time of the month! One time every 30 days we set aside a day, usually a Friday to perform 1000 reps for the arms only. Today was that day! Today's Training: 5x20 of the following exercises: When you feel like dying, do 10 more. This will work if you work this.
These Rules Are Not Flexible, Nor Am I
I run a very tight program in my gym. I have a list of rules that I made up over the 55 years of experience that I have within the confines of "Athletic Preparation" most of which keep people from injuring themselves. If it can make you permanently disfigure or kill you, I've done it. […]
3/27/2024. Face Your Fears and Wipe Your Tears
Every day be 5% stronger than yesterday. Today's Training on Minimal Sleep: Cycle KB Ladder:1-20 with a maximal breath rate of 10. From the 10 rep swing on up to the 20, take no more than 10 nose breaths. GHR: 5x12 Fat Bar Pin Pull vs. Mini Bands: 6 RM This was a lot of […]
3/26/2024 Seven Days...
Seven days without me makes one weak! See what I did there? I should make this a t-shirt... Today's Training: Cycle 2x10 of the following as a warm-up: Air Squat Blast Strap Row Split Squat Push-up Face Pulls Cat/Camel Fire Hydrants 300 reps in as many sets as necessary before leaving the gym. So I'd […]
3/25/2024 Never Quit!
You never let quitting enter your mind as it is a sickness, and it will weaken you. Today's Training: Cycle KB Ladder: 1-20 Mt. Dog Row:5x10 C/S Row: 5x10 Lat Pulldown: 5x10 Fat Grip Hammer Curl: 4x10;1x30 but heavy. Do them without stopping even as they become "partial" reps Reverse Grip Zig-Zag Bar Curl: 3x20x […]
3/23/2024 The Crippling (What Fun!!!)
Today's Training: Kettle Bell Ladder Warm-up: Start with a 20 kg KB swing it one time and put it down. Take ONE nose breath. Then swing it two times. Put it down and take TWO nose breaths. Follow it up with three swings and three breaths, then four and four, 5x5, and progress it until […]
3/22/2024 NO! You Don't Know...
When I'm in the middle of a good "chewing out" or giving someone some heated information and they answer me with, "I know, I know, Coach" to shut me up, I come back with "NO! You don't know. To know and not to do, is not to know. Because you didn't do it, you DON'T […]
And We're Back! 3/21/2024
Holy Buckets! I didn't realize how many people were reading my Coaching Log. After the site went down, many contacted me on my social media pages and I was quite surprised as to the number of people who were getting their training program AND buying into my warped sense of humor. I feel blessed! So […]
“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: 5x12 Squat: 4 RM Low Box, SSB Yoke Bar Rep Squat: 5x15
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
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, […]
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: 5x12 super set with Single Straight Leg Med Ball Toe Touch: 5x5 on each leg. Make sure to reach out in front of your toes to the floor. […]
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: 5x12 Dynamic Bench w/ pause on the chest: 10x3 Max Rep Bench: 1xAMRAP Banded Pushdown (single arm) 5x25 Dips: 5x15
"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
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...
If you’re too open-minded, your brains will fall out. Today: Gym Cleaned!!! Barbell Curl: 5x12 Dips: 5x15 Kettle Bell "Hammer" curl: 5x12 Kettle Bell Supine Tricep Extension: 5x15 Cable Curl: 5x12 Cable Tricep Extension: 5x15
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: 5x20 "Lean Out" KB Lateral Raise: 5x15 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
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: 5x12 RDL: 5x10 GHR: (again) 5x12 Reverse Hyper: 5x12 "Lara" Abs: 4x10 Cycle
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 himself is mighty." ~ Lao Tsu Today's Training Cycle: 30 min commute Mobility/Flexibility Wide Bar Lat Pulldown: 5x12 C/S Row: 5x12 Cable Pullover: 5x12 DB Curl: 5x12 Concentration Curl: 5x12 BOSU/Smith Machine sit-up: 4x10 Using a BOSU ball under a Smith machine with the arms extended […]
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 ...
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...
There are seven days in the week and someday isn’t one of them Today's Training: Stretch/Mobility Incline DB Chest press: 10x12 Cable Crossover: 4x25 Chest Press: 10x12 Tricep Cable Pushdown: 4x25 Suspended Knees to Elbow: 4x12
My Mentor (My Grandfather)
My grandfather started walking a few miles every day when he was 70. When he was a 101-year-old we had no clue where he was. Today's Training: Cycle: Commute Mt. Dog Rows: 4x12;1x24 C/S Row:4x12;1x24 V-Bar Pulldown: 4x12;1x24 DB Hammer Curl: 4x12;1x24 Cable Preacher Curl: 4x12;1x24 Oblique Flex over the 45-degree back extension: 4x12 Cycle: […]
If You Work The Basics The Basics Will Work
I like to stay on top of things that go on in the Strength and Conditioning field. I listen to Podcasts, read articles, follow a few Strength and Conditioning Coaches, and the one thing that becomes apparent is that in all of the continuing education, a theme resonates..."To have a successful program, you need to […]
Life Has Two Rules:
#1 Never Quit #2 Always Remember Rule #1.” Today's Training: Cycle: Commute Stretch/Mobility Work Chin-ups: 100 reps Just get them done. I don't care if it's one set of a hundred or 100 sets of ONE. Just do them ALL! Dips: 200 reps. Yep, same thing BOSU Sit-ups: 125 reps Cycle: Commute
ALWAYS In The Fight
“You can’t beat the person who never gives up.” Today's Training: Cycle: Commute Stretch: Yep, this is a MUST do and I need to keep adding other mobility work as well OHP: 4x12;1x24 Shrug: 4x12;1x24 Face Pulls v. Mini Band: 100 in a row "Lean out" Lateral Raise: 4x12;1x24 Shoulder Reliever: 4-way Neck: 1x15 BOSU […]
It's The Cold and Flu Season...
Even if you test positive for the flu, covid, or being a bitch, it's the season of challenges. So remember, another key to success often comes down to bringing your best when you feel your shittiest. Today's Training: Cycle: Commute GHR:5x12 Hex Bar Dynamic Deadlift: 12x1 "Get tight; get the weight 'light' on it's skids; […]
Ralph
Ralph V. That's Dr. Ralph V Ph.D. That's Dr. Ralph V. Ph.D. and 80 years old participant in my program for the last 13 years. Other than all the cool alphabet that follows his name and being 80 years old, Ralph wanted to train with me to pick up his wife's oxygen tank, which weighed […]
Don't Waste a Second Chance
Opportunities are rare, but a second chance is the rarest. Today's Training: Cycle: Commute Stretch: Plantar Fasciitis stretch via Gastrocs and Soleous leans. Then some self-myofascial release by rolling on a bar. C/S Row: 6 rep max from an extended dead hang Chin-ups: Make sure each rep is from the dead hang position to chin […]
EliteFTS. Do You Know What the FTS stands for?
Today while rep squatting, I was forced to notice the pain in the bottom of my foot from the plantar fasciitis. While escalating the weight to a "Perceived Rate of Exertion" of 80ish% I kept wondering "Am I giving this a higher value because of my setback or is it really this hard?" We were […]
REMEMBER, The Feeling
Remember, the feeling you get from a good workout is far better than the feeling you get from sitting around wishing you were working out. Today's Training: Cycle: Commute...it was really cold this morning. So much so the outdoor shower (that only has cold water) was warmer than the air temperature. So the ride in […]
Stand Up Straight...
Because our eyes are in front of our heads we tend to focus on all things forward and do most of the work out there as well. We begin to create a certain amount of muscle tonus in the anterior part of our bodies. Compounding the issue of poor posture, our eyes begin to fail […]
How To Grow Younger: What Are Two Ages You Can Control?
Today is my 66th Birthday and I pulled this article from someplace on the interweb. (Sorry I can't cite it, but know it isn't mine and I thought it was cool!) There are three ways to consider your age: chronological, biological, and psychological. Your chronological age is the number of years since you were born.Chronological […]
Strengthen in Silence
Your mind is the epicenter of sustained personal growth. Strengthen it in silence Today's Training: Row: 30 mins Cycle: Commute 4x10; 1x20 of the following: Lat Pulldown Chest Supported Row DB Pullover DB Curl Concentration Curl Side Ab Flex: 4x10 Cycle: Commute
We Are in Danger...
It was FREEZING this morning in the Bay Area of California. 31 degrees! (yes, I know that's a heat wave for some, and I endured winters in central NY but I've lived here for the past few decades). Regardless, I do my early mornings with pride and prejudice. I also continue my cold showers outdoors […]
Surround Yourself
Surround yourself with people who are on the same quest as you. If you want to get stronger, hang out with five strong people and you'll be the sixth. Likewise, if you want to get fat??? Hang out with five fatties and you'll be the sixth. If you choose slothfulness, five lazy friends will do […]
You Can't Stand In The Same River Twice
When I first heard that, I thought, "Hmmm, how is that possible? Of course you can". But then it was explained to me that the river is a moving body of water headed for the sea. Once you stand in it, the water around you moves away and you are now standing in newer water […]
Be more than motivated
"Be more than motivated, be more than driven, become obsessed to the point where people think you're fucking nuts." ~D.G. Today's Training: Run: Easy 3 miles No Cycle today. My dog wanted to go to the gym and hang out. I'm not kidding! Suspended Knees to Elbow: 4x10 BOSU Sit-up: 100 Chin-ups: 100 Dips: 200 […]
"It takes relentless self-discipline to schedule suffering into you...
While some nursed and burped and licked their wounds from the celebrations that took place, others took off on the goals they set for 2024. I'm not saying you shouldn't have had the time of your life kicking 2023 out the door, you should have! Good riddance. But even doing so, you should have licked […]
Wild Hair (or is it Har?)
After I finished the run this morning, a pain set in on the bottom side of my foot. Thinking it was plantar fasciitis again, I hobbled about getting ready to commute to work. On the ride, my inner dialog started. That is always interesting and sometimes I wish one of my other personalities were present […]
Weight Lifters Don't Die
We only smell like we did. Note to self: Use soap and deodorant. Today's Training: Run: Easy/Slow 3 miles Cycle: Commute Push-ups: 100 reps in as few sets as possible Dips: 100 reps in as few sets as possible Dynamic Bench: 10x3. Today's cue is "Pull the bar apart to straighten your arms" DB Fly: […]
The Seven P's of Success
In the last few days of 2023, I begin to program 2024 training. I do it based on the overall needs of most people and what time of the year it is as well. The basics will remain the basics. Squat, Bench, Deadlift, and Overhead Press are the staple exercises that tell me everything I […]