More thoughts on FEAR 12/9/2021
Fear doesn't stop death. Fear stops life. Today's Training: AirDyne: 30 mins Concept II Row: 5000 meters 3-way Shoulders: 3x20 Push-ups: 125 reps Incline Cable Fly: 4x12 Dips: 125 reps Bench: 8 rep max Fat Bar Pull-ups: 30 reps Chin-ups: 30 reps Bike Commute: 27 mins (a near collision with a big truck, but […]
FEAR is not real. 12/8/2921
Remember...fear is not real. It is the product of the thoughts you create. Now don't get this wrong, DANGER is very real, but fear is a choice. Today's Training: AirDyne: 30 mins Hex Bar Deadlift: Work up to a 3 RM (beat last week's number) Then do another set of one w/ 10 lbs […]
Never...12/7/2021
Never let your fear determine your future! Today's Training: AirDyne: 5 mins steady state 5x 15/45 Legs only 5x 15/45 Arms and Legs 5x 15/45 Arms only Bike Commute: 26 mins Sprint: 10x 60 yards Pull-ups: 30 reps Dips: 60 reps Chin-ups: 30 reps Push-ups: 60 reps Bike Commute: 28 mins
You Don't Want To Look Back in...12/6/2021
You don't want to look back in five years and think, " I could've, would've, should've...been magnificent but I was afraid." In five years you want to tell the story of how fear tried to cheat you out of the best things in life and you didn't let it! Today's Training: AirDyne Sprints: 5x […]
Be Brave and Overcome your FEAR 12/3/2021
Let's say you "go for it" and it doesn't work out for ya...Guess what? You STILL WIN! You had the guts to take on something HEAD ON that once scared you. THAT type of bravery will take you places! Today's Training: AirDyne: 5 mins stead 5x 15/45 Legs Only 5x 15/45 Arms AND Legs […]
Ask Yourself....12/2/2021
What would you do if you weren't afraid? OK, cool...Now go DO IT! Today's Training: AirDyne: 30 mins 3-way shoulders: 3x20 BB Shrug w/ bouncing KB's on the ends: 3x15x225+36's Push-ups: 100 reps in as few sets as possible Cable Fly: 3x15 DB Bench Press: Work up to an 8 Rep Max Push-ups (yes, […]
Fear v. Strength 12/1/2021
When something pops up that makes you afraid, trust your strength! Fear has no idea how strong your strong is. Today's Training: AirDyne: 30 mins PNF Stretching: 10 mins Row: 5000 meters Kettlebell Swing: 8x40 AirDyne Sprints: 10x 15/45 Fat Bar Pull-ups: 25 reps Dips: 50 reps Chin-ups: 25 reps Push-ups: 50 reps Concentration […]
Stop Living in FEAR 11/30/2021
I am sure that everyone has heard the acronym about "FEAR". That it stands for F.alse E.vidence A.ppearing R.eal. We have ALL been living for the last couple of years in a constant state of FEAR. I won't go into all the politics nor the sciences as to why, but we have all been […]
"The difference between “average” and “great” 11/29/2021
Every day I send my son a few words of encouragement or wisdom while he's at school 3500 miles away. He's have a rough patch playing hockey at the moment so while this was written for HIM playing in his chosen sport, I think these words transcend to just about anything and everything. "The […]
All Children...11/12/2921
Remember during extremely stressful times that ALL children spill milk. Learn to smile and wipe it up!!! Today's Training: AirDyne: 30 mins PNF Stretching: 10 mins Hex Bar Deadlift: 3 RM Reverse Hyper: 3x12 45 degree Back Extension: 3x12 4-way shoulders: 3x20
Don't Limit Your Challenges 11/23/2021
Don't limit your challenges, but challenge your limits. Today's Training: AirDyne: 30 mins Bike Commute: 26 mins Prowler: 12x120 yards x added weight Three-way shoulders: 3x20 Shrugs: 4x10x405 Pull-ups: 20 Chin-ups: 20 DB Supine Tri Extension: 3x12 Cable Pushdowns: 3x12 Concentration Curl: 1x25 Bike Commute: 25 mins
There is no "Old YOU" 11/22/2021
I hear a lot of people saying they want to get back to their "old self" or "old ways". The reality of that is you can't stand in the same river twice. It, like time, keeps moving and there is only a new you that needs to be created and nurtured. Work at improving...DAILY […]
Becoming a MAN. 11/19/2021
Becoming a man isn't reached when you turn a certain age. It's reached when you reach a certain state of mind!!! Today's Training: Run: 5 K Squat Hell: Pyramid the weight doing 10 reps until the then reps become a PRE=8 or 9 Then go back down in the same increments you went up […]
11/18/2021
I have counted quite a few "Cherry Pickers" in my program. I schedule things out on a yearly plan and then narrow it down for most of the people that train with me to fit both their needs and my training expectations monthly. I tend to lock in on the daily training depending on the […]
Life is NOT Fair 11/17/2021
Have you ever asked yourself why life isn't fair? Of course, it's not! That is why you should prepare yourself for MAYHEM! Today's Training: Bike Commute: 26 mins AirDyne: 10 mins Legs only, 10 mins Arms and Legs, 10 mins Arms only Prowler: 15x120 yards Suspended Knees to Elbow: 2x15 Ab Wheel: 2x15 DB […]
Make Your Mistakes in Practice 11/16/2021
Every morning I send my son some words of encouragement as he attends Bishops College in Canada on the east coast. He got back from a week's break on Sunday night and what he tells me had a shitty hockey practice on Monday. If you know my son, he is way harder on himself than […]
Keep TIGHT!!! 11/15/2021
Whilst benching, be it bar or dumbells it is important to mimic the technique of a Max Bench. Keeping tight is essential and must not be overlooked during ANY press movements. Squeeze the bar with a death grip Shoulder blades retracted to squeeze the bench and depressed into the back pocket BEND the bar or […]
Rule #6 for staying Sane11/12/2021
Life is not fair. Be prepared yourself for mayhem. Today's Training: AirDyne: 30 mins Bike Commute: 26 mins D.E. Squat: 10x2x60% D.E. Deadlift: 10x1x60% Reverse Hyper: 4x10 Suspended Knees to Elbow: 3x10 Weighted Side Bend: 3x10 Bike Commute: 25 mins
Rule #6 for Staying Sane 11/11/2021
Stop avoiding the shit you should confront!!! Today's Training: AirDyne: 30 mins Bike Commute: 25 mins Pull-ups: 8x2 Dips: 8x5 Chin-ups: 8x2 Push-ups: 8x5 Bench Press: -2 Board -5 Rep Max -Beat last weeks number Three way shoulders: 3x20 DB Supine Tricep Extension: 4x10 Shrugs: 4x8x Heavy Bike Commute: 23 […]
Rule #5 for staying sane...11/10/2021
Stop overthinking the fuck out of everything! Today's Training: AirDyne: 30 mins Bike Commute: 25 mins Pull-ups: 8x2 Dips: 8x5 Chin-ups: 8x2 Push-ups: 8x5 Concept II Rowing Ergometer: 5000 meters for time AirDyne: (Arms Only) 10x 10/50 BB Curl: 4x8 super set w/ Tricep Cable Rope Push down: 4x10 DB Hammer Curl: 4x8 […]
Rule #4 for Staying Sane 11/9/2021
Don't obsess about shit you can't change Today's Training: AirDyne: 30 mins Bike Commute: I have a new bike and it was raining and I didn't care! What fun...25 mins Pull-ups: 8x2 Dips: 8x5 Chin-ups: 8x2 Push-ups: 8x5 Low Box Squat w/ a narrow stance: 5 rep max. Beat Last week's numbers DB Lunge: […]
Rule #3 for Staying Sane 11/8/2021
Rule #3- Stop trying to save every fucker. Today's Training: AirDyne: 30 mins Dynamic Bench: 10x3x60%; 1x2x70% 4 Board Bench: 3x3 increasing the weight of each set. BEAT last week's number DB Bench Press: 4x10 increasing the weight of each set. Use more than last week in each of the four sets DB Dead […]
Rule #2 for staying SANE 11/5/2021
Rule 2. Laugh at the silly shit! Today's Training: AirDyne: 30 mins. Dynamic Squat: 10x2x55% Dynamic Dead Lift: 10x1x55% Rev
Rule #1 to remain Sane 11/4/2021
Rule 1. Avoid debates with Fuckwits. Today's Training: AirDyne: 30 mins Pull-ups: 7x2 Dips: 7x5 Chin-ups: 7x2 Push-ups: 7x5 Concept II Row: 15 mins Bench: 2 boards; five rep max go up in small increments Shoulder Three Way Complex: 3x20 Front Raise/Side Raise/Bent over Rear Delt Raise Shrugs: 4x6x Heavy Bike Commute: 28 […]
Psy-ops Training 11/3/2021
When asked how many push-ups the "Champ" could do, Muhammid Ali answered "6". The reporters were flabbergasted that the World Heavyweight Champion could do only six reps. When pressed, Ali gave them the real answer..."I only start counting the reps when they hurt." When I asked for the AMRAP sets or "As many reps […]
Know when to stop talking 1/2/2021
If you have made your point, shut the fuck up! Today's Training: Run: 5 K I am miserable with this run. The wear and tear on my legs over the years make this a chore. However, I am going to run the ugly out of it! Narrow Stance Low Box Squat: Work up to […]
I saw a great "Life" quote today. 11/1/2021 (can you believe ...
"Your life is made of two dates and a dash. Make the most out of the dash." Today's Training: AirDyne: 30 mins Warm-up. Pull-ups on the fat bar: 7x2 Dips: 7x5 Chin-ups: 7x2 Push-ups: 7x5 D.E. Bench: 8x3x60% Then add 10% and do a four board press for three reps Add another 10% for […]
Stop Benching like You're Wearing a Bench Shirt 10/29/2021
When I teach people how to bench after I show them how to "set up" with all the tightness and visual/verbal cues the next thing on the agenda is the bar path. When we unrack the barbell if you let the bar drift towards your hips you'll feel the tension in the shoulders. Letting it […]
Masculinity isn't Toxic 10/28/2021
Just for fun, I choose one person per day to "pick on" regardless of who they are. Normally I will pick on one of my "training partners" and it starts with the normal "chirping" that made John Gruden resign. No big deal! Yesterday I thought it would be wise to include some of the gals […]
"1000 rep Arm Routine" 10/27/2021
Today's Training: AirDyne: 30 mins 1000 rep arm routine 5 sets x 20 reps of the following: BB Curl Rope Tri Pushdown DB Curl DB Supine Tri Extension DB Hammer Curl Dips Reverse Grip Curl Tricep Kick Back Single Arm Banded Curl Single Arm Banded Overhead Tri Ext Bike Commute: 39 mins. The trail was […]
Taking Risks 10/26/2021
You are either a risk taker or you are not a risk-taker. No in-between here. If you DON'T take risks, you'll NEVER win big! Just make sure they are CALCULATED RISKS.... Today's Training: Run: 5K Pull-ups: 6x2 Dips: 6x5 Chin-ups: 6x2 Push-ups: 6x5 Floor Press from 3 board height: Work up to a […]
"Ka-POW" That hamstring hasn't sounded like that in YEARS!
Every now and again, you can be doing everything right and something will go haywire just to remind you that you aren't a god with divine strengths. I make sure that I'm hydrated and warm prior to making any lifts. Then as we head into the upper weight categories I make sure we do the […]
Just Say "No" 10/22/2021
You MUST learn the skill of being able to say "No"! You don't need to lie or make excuses. You need not over-explain yourself Simply Decline! Today's Training: AirDyne: 30 mins Pull-ups: 6x2 Dips: 6x5 Chin-ups: 6x2 Push-ups: 6x5 Dynamic Bench: 10x3 w/ chains C/S Row: 4x10 Tricep Push Down: 4x12 DB LR: 4x6x […]
If You Can Safely Take a Shower 10/21/02021
I've more times than not commuted to my gym (no matter where it was) from my house via bicycle or run. It never mattered what the weather is like either. My ONLY issue is when I see it pouring rain or snowing like the "blizzard of '78", leaving the front door is a bit harder. […]
10/20/2021 "As a Man Thinks..."
The Bible (Proverbs 23:7) tells us that as a man "thinketh in his heart, so is he." Roman emperor Marcus Aurelius (121-180 AD) concluded, "We become what we think about. So if you think you're fat, out of shape, and weak, you probably are! It all starts with a change in your thought process! Get […]
Just the Program Today 10/19/2021
No words of wisdom, nor coaching points today... Just the training and only the training. Today's Training: AirDyne: 30 mins Heavy Duty SMR Pull-ups/Chin-Ups: 5x2 Dips/Push-ups: 5x5 Ab Wheel: 2x18 Windshield Wipers: 3x10 Floor Press: Work up to a HEAVY three reps, then take three singles going up a little bit in each […]
How are You Living? 10/18/2021
"If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present." ~ Lao Tzu Today's Training: AirDyne: 30 mins Pull-ups/Chin-ups/Dips: 5x2/5x2/5x4 Ab Wheel: 2x18 Windshield Wipers: 2x18 Good Mornings: Work up to a heavy […]
"Advice from an Old Man" 50 Thunderbolts to Live By 10/16/2021
Some old man wisdom for you... Have a firm handshake Look people in the eye Go ahead and sing in the shower Own a GREAT stereo system If in a fight, hit first and hit 'em hard Keep secrets Never give up on anybody. Miracles can and do happen every day Always accept an outstretched […]
You CAN Train without a Telephone 10/15/2021
I post the daily workouts because I have a few people that follow along with my program and they aren't anywhere near where my gym is at. However, I see a LOT of folks that can't go through a session without taking photographs of THEMSELVES and posting on ALL the networks and they aren't coaches […]
10/14/2021 Using the SSB Yoke Bar
I like to teach using the Yoke bar by telling the squatter to hunch up and create the "pad" with the traps. That way you save your spinous process of the cervical vertebrae. Then, to engage the lats, push the handles up in the front while keeping the elbows tucked in and shoving (here we […]
Hard Lessons 10/13/2021
One of the hardest lessons in life is letting go. Whether it’s guilt, love, anger, loss, or betrayal, change is never easy. We fight to hold on and we fight to let go. Today's Training: AirDyne: 30 mins Concept II Row for time: 5000 meters Tempo Reps: 2-1-3 DB Curl 4x8 Rope Pushdown: 4x10 […]
10/12/2021
When teaching the position of the body in a floor press, I like to have folks get under the bar and do a HUGE hip extension. As the participant feels their weight on their traps and back of the head I can get them to understand the idea of "Putting their shoulders into their back […]
10/11/21 Pull Sumo, Double Overhand, No reciprocating grips, Don't ...
I didn't give anyone the choice today which way they were going to Deadlift. I wanted to open everyone's hips up so we pulled sumo only. Secondly, it was a grip strength test. Since the pinky and the thumb connection is the weakest link in the upper body, it is a built-in "safety" technique. NO […]
10/8/2021 Sometimes you have to outlast the suck
Early morning today came way too fast. I know that I had to get my dog out before I went to the gym and the only way I was going to fit in my conditioning AND allow my dog to be alone for the duration of the morning was to get her out and run […]
10/7/21 You don't check ME out...I see if you qualify to workout in...
People wonder why I go through a three workout tryout...??? It's because I can determine after three days whether that person QUALIFIES or not to make my team. I'm at a stage in my coaching career where I don't care if a person likes me or not. They don't come in to "check me out". […]
10/6/2021 When you get tired
When you get tired learn to rest, but never quit! Today's Training: YUP..."Pop Your Heart" Wed is BACK!!! AirDyne: 30 mins. Bike Commute: 26 mins Prowler: 12x120 yards Concept II Row: 5000 meters for time Bike Commute: 27 mins I am so stink'n hungry...hahaha
10/5/21 Pay Attention!
As some are aware, I wake up daily at 2:45 PDT to start my day. Jocko Willets likes to brag about being up at 0400 and that's pretty good, but he's an hour and 45 minutes late for my liking. hahaha...Don't tell him I said that. I get my morning business done and before I […]
Goals and Methods
Be stubborn about your goals but be flexible with your methods. A goal is written in STONE and the Objectives should be written in sand. Today's Training: AirDyne: 30 mins. Bike Commute: 28 mins. Suspended Knees to Elbow: 3x12 Ab Wheel: 3x12 Side Plank Hip Up: 3x12 Dynamic Deadlift: 15x1 GHR: 4x10 hold a […]
Make Masculinity Great Again 901: 10/1/2021
Men see only 16 colors. (if that) Peach for example is a fruit, not a color. Pumpkin is also. We have no fucking idea what mauve is. Today's Training: AirDyne: 30 mins. 4x25 of the following: BB Curl Rope Push-downs DB Curl DB Supine Tri Ext Hammer Curl Dips Reverse Grip Curl Close Grip […]
9/30/2021 Making Masculinity Great Again: 831
Anything I said six months ago is inadmissible in all arguments. IN FACT...ALL comments become null and void after SEVEN days! I can not stress enough that on a Dynamic Day it isn't about the load that you put on the bar versus how FAST you can move it! It doesn't matter how much […]
Making Masculinity Great Again 09-292021
When someone asks, "what are you thinking about" MEN can actually be thinking of nothing more than what we're doing. This question usually hits me in my right ear as I'm driving somewhere. When I'm driving...I'm thinking about DRIVING. Nothing else!!! Today's Training: AirDyne: 30 mins. Concept II Row: 2500 meters for time Suspended […]
Just the Training for Today...9/28/2021
Today's Training: AirDyne: 30 mins Suspended Knees to Elbow: 2x12 Ab Wheel: 2x12 Torso Side Flexion: 2x12 Incline DB Fly: 4x10 Flat DB Fly: 4x10 Dynamic Bench: 10x3 Stretcher Push-Ups: 4x25 DB Supine Tricep Extension: 3x12 Cable Rope Pushdown: 3x12 Single Arm Overhead Band Tricep Extension: 100 reps each hand Bike Commute: 29 mins.
I JUST Realized
I just now realized that I haven't posted in a few days. Well...I did all the write-ups and added a few quips but I neglected to hit the "Publish" button. In the famous words of Homer Simpson..."Doh!" I had a new guy come in today to join the team. Nice guy that seems well-conditioned. […]
Making Masculinity Great Again: 9/22/2021 830
If something we said can be interpreted two ways, and one of the ways makes you ladies angry or sad, we meant the OTHER one!!! Coming to the conclusion of our "de-load" week and it's weird to find anyone that isn't looking to push the throttles up again. If all you know is how […]
It's All About The Effort
As many of you know, my son got into Bishops College Prep School in Sherbrook Canada. Without being "THAT Dad", he is an A++ student and is pretty darn good at hockey as well. It made sense for him to pursue academics and athletics in the Big Wide Open Ocean of education instead of being […]
Making Masculinity Great Again: 9/22/2021 829
Come to me with a problem only if you want help solving it. That's what MEN do! Sympathy is what your girlfriends are for. Today's Training: Airdyne: 30 mins Concept II Row: 21 mins 5x10 of the following: Blast Strap Row DB Pullover Banded Pull-a-parts Banded Row V-bar Pulldown 3x10 of the following: Side Plank […]
Making Masculinity Great Again Sept 21, 2021 828
Be dominant! We need to be preoccupied with power and dominance to a point that it causes harm to others, such as verbal, physical, and online bullying. Stop kowtowing to little sniveling idiots that deserve to be wedgied. We should have the final word in relationships, even if our word is that 1000 yard stare […]
Making Masculinity Great Again Sept 20, 2021 827
"Yes" and "No" are perfectly acceptable answers to almost EVERY question. Finally did it! This is our first deload week. It took a while but a lot of folks need to recover and have some fun training I think one every four weeks is a bit weak and unnecessary for most, but going as […]
Friday 9/17/2021 Make Masculinity Great Again
Men are not mind readers. If you ladies go about brooding about something we did that bothers you and we ask, "what's wrong?" and you say, "Nothing" or give us a blank stare. We think everything is alright and will go about our day! If something is twisting your panties, TELL US! That way we […]