12.3.2024
For the past few evenings, I've had a hard time staying asleep. I'm not sure what's going on, but I never waste time, so I get up and start my day. Today's start was 1:58 AM with the Fartlek 3 miler. Groggy? Yes, but still had a decent run. Breakfast and the bike commute were […]
12.2.2024 Just the Training For Today.
I have a lot on my plate today. Today's Training: Run: Fartlek 3 miles Cycle: Commute Ab Wheel: 3x12 Cat/Camel: 3x10 Bird dog: 2x10 Rice Paddie Squat: 2x30 seconds Decline DB Chest Press: 8 RM Dynamic Incline Bench Press: 5x5 Dynamic Decline Smith Bench: 5x6 DB Lateral Raise: 4x12 super set with Single Arm Mini […]
11.30.2024 Everything That Annoys Me Teaches Me...
Whenever I get annoyed and ready to snap, I stop and think, "What am I being taught?" And the answer is always the same, I'm being taught how to be patient. Boy oh boy, based on the frequency of my annoyance, I need to learn a whole lot more about tolerance. Perseverance and endurance have […]
11.29.2024. "You Can't Outtrain a Shitty Diet".
That was just an attention grabber since it was the day after Thanksgiving. Everyone who knows me knows how much I loathe wearing shoes. Over more than a decade, I have turned my feet into prehistoric-looking appendages. I've been barefoot before "Barefoot" was cool. (Yes, I am that old you silly bastards) This is not […]
11.28.2024. Thanksgiving!
For most holidays, I will have one training session. I like to build "Community" with the trainees. You know, the people who train at 4:30 AM never get to see the folks who come in at 8:00, so it's good to put faces with the names on the board. I get pretty creative (and downright […]
11.27.2024 Embrace Your Individuality and Uniqueness
Some people will hate you because you’re different and not necessarily correct. Embrace your individuality and uniqueness. Stay true to yourself and your values, refusing to conform to societal expectations or others’ standards. Today's Training: Cycle: Commute Ab Wheel: 3x12 Rice Paddie Squat: 2x30 seconds. Heels down on the floor, knees out, Hemorrhoids scraping the […]
11.26.2024 Taking Consistent Action Fosters Momentum
Even if you can’t perform at a high level, showing up and doing something is still a thousand times better than not showing up at all. Today's Training: Cycle: Commute Concept II Row: 20 mins Tricep Rope Pushdown: 4x12 super set w/ Cable Curl: 4x8 Overhead Tricep Push OUTs: 4x12 super set w/ DB Curl: […]
11.25.2024 Before Becoming An Overnight Success, You Must Be An Everyday...
Instead of fixating on immediate outcomes, embrace the journey of consistent hard work and dedication. Prioritize daily tasks, and set achievable goals. Simple Today's Training: No Cycle: Raining like I should have collected two of every animal Concept II Rowing Erg: 20 minutes DB Row: 4x12 Straight Arm Pulldown: 4x10 C/S Row: Keeping the elbows […]
11.22.2024 Walk Like A King Or Walk Like You Don’t Care Who The King Is
Walk tall and exude confidence, you will then establish yourself as a force to be reckoned with. Today's Training: Single Arm Supinated Pulldown: 4x10 2" Below Parallel Anderson Squat: 3 RM
11.21.2024. Train Like a Predator
I was giving this idea (theory)considerable thought this past week. I have said that there is nothing new in training. There are only things that are repackaged and called new by whoever the next rising influencer is and make their own. I am sure that my "Predator" idea is not new, but it hasn't been […]
11.20.2024 Movement
Enjoy the movements before they become memories. If you don't use it, you'll lose it. Today's Training: Cycle: Commute Concept II Rowing Ergometer: 20 mins GHR: 5x12 Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 45-degree Back Extension: 5x12 Leg Extension: 3x AMRAP Cycle: Commute
11.19.2024 I Went Into My Town's Antique Store...
and they wouldn't let me leave. hahaha. Thanks for that Jim! Today's Training: Cycle: Commute Mt. Dog Row: 4x10 Single Arm Lat Pulldown: 4x8 Straight Arm Pulldown: 4x12 Bentover Barbell Row: 3x6 Tricep Rope Pushdown: 4x15 super set w/ Cable Curl: 4x8 DB Hammer Curl: 4x10 super set w/ Reverse Grip Tricep Pushdown: 4x10 Concept […]
11.18.2024. If You Want To Change Your Life
You have to make changes in your life. "If you always do what you already have done, you'll only get what you already have". Change your routine! Today's Training: Cycle: Commute Concept II Row: 21 minutes DB Flat Chest Press: 8 RM. Do these more like a bodybuilder. Don't lock out. Keep a bit of […]
11.16.2024. 1000 rep LEG Routine
I've been rowing on the ergometer lately, and just so happened to have worn off the skin on the heel of my foot. "Awesome blister, Har"... Today I decided to put a conditioning element in our leg routine by incorporating the same idea of the "1000 rep arm day". Needless to say, the larger muscle […]
11.15.2024 About These A.M.R.A.Ps
AMRAP is an acronym for "as many reps as possible". We often assign sets x reps x weight, but in this scenario, we only do two sets and want to be at a point NEAR tetani as possible. Choosing the correct weight is the question. For our groups today, I told them to use the […]
11.14.2024 Don't Over Complicate It
Everyone is an expert with no experience. Everyone is an influencer without battle scars. Everyone talks a great game with only their wishbone and no backbone to back it up. You need to push yourself to improve. You do the same things at the same rate, and you'll maintain. You do nothing but sit on […]
11.13.2024 Tried Something Different for Dynamic Squat.
These were really hard. (at least they were for me. My hips were barking! Today's Training: Cycle: Commute Concept II Row: 20 minutes Med Ball Mobility Complex: 2x10 Suspended Knees to Elbow: 3x15 Side Flex over 45-degree Back Extension: 3x10+Dumbell ( no need to go super heavy) GHR: 5x12 Dynamic Anderson Squat: These were brutal. […]
11.12.2024. Want To Grow?
Then it would help if you had a level of discontent to jump-start. Today's Training: Cycle: Commute Ab Wheel: 3x15 "V" Ups: 3x10 Med Ball Complex: 2x10 C/S Row: 4x8 Pull-ups: 2x As many reps as possible Chin-ups: 2x AMRAP Smith Machine Skull Crusher: 2x Yuma Barbell Curl: 2x Yuma X body Supine Tricep Extension: […]
11.11.2024. Nothing But The Training
Today's Training: Kettle Bell Ladder: 1-25 BOSU Sit-ups: 100 continuous reps Front Planks: 3x1 min. GHR: 5x12 #3 Hole Pin Pull Max Effort: 3RM Reverse Hyper: 3x15 45-degree Back Extension: 3x12 Concept II Row: 20 mins
11.8.2024 You Aren’t Where You Want To Be
The fact that you aren't where you want to be should be enough to motivate you. Let the gap between your current reality and your desired destination serves as a powerful motivator to propel you forward. Instead of being discouraged by your present circumstances, let them fuel your determination to strive for something greater. Use […]
11.7.2024 No Words of Wisdom Today...
But it is Thursday so go Punch Someone in the Throat. Other than that, here's the training for today. Today's Training: Cycle: Commute BOSU Situps: 125 Woodchops: 3x15 DB Lateral Raise super set w/ Push-ups: 4x10 Face Pulls super set w/ Cable Fly: 4x10 DB Rear Delt Raise super set w/ DB Incline Press: 4x10 […]
11.6.2024 Life Always Offers You a Second Chance
It’s called tomorrow.BUT!!! You only have a finite amount of those. Today's Training: Cycle Knees to Elbow: 3x15 Side Flex Hip Up: 3x15 KB Ladder: 1-25 GHR: 5x11 yes, eleven because it's not ten. Dynamic Squat: 10x2 Single Leg Jumps: Put a foot on a 12" box and drive off of it as high as […]
11.5.2024. Failure Reps
Along with the new tempo, super slow reps, and cluster sets, we have also added reps to failure. Now remember, we are talking about accessory and supplemental exercises. The "Big Four" are still being trained the Conjugated way. But, "Reps to failure" aren't exactly completely exhausted. I still think if you train a muscle to […]
11.4.2024. Empowerment: Empower
Merriam-Webster dictionary; empowerment: noun em·pow·er·ment plural empowerments the act or action of empowering someone or something: the granting of the power, right, or authority to perform various acts or duties empower verb em·pow·er im-ˈpau̇(-ə)r empowered; empowering; empowers Synonyms of empower transitive verb : to give official authority or legal power to empowered her attorney to […]
11.1.2024. Boy oh Boy That Was Fast...
Just yesterday it was August 1st. I blinked. Damn, that was fast. With that, I say, Let's begin again! Today's Training: Cycle GHR: 5x11. Why eleven? Why not? Hex Bar Deadlift: 3 RM Good Mornings (as an accessory): 5x10 Leg Extension: 5x10 Concept II Row: 20 minutes Cycle
10.31.2024. Liv'n for the Singe
Sometimes, it's just fun to do some old-school hypertrophy training. No conjugated Russian stuff. No tempo reps, not much thought but to get a FREAK'N PUMP and talk smack to your training crew. While I live in California, I am quite a few hours away from Venice Beach "The Mecca of Bodybuilding", but the shit […]
10.30.2024 Do You Want to Stand Out?
I bet you are waiting for something big to be said. Nope, it's not that hard to understand. If you truly want to stand out, do what they won't do. That's it! It's easy enough in theory, but to put it into a simpler term, "Put the work in." See, here's the difference maker: No […]
10.29.2024 Last Month vs. This Month
I've been keeping a record of attendance at my gym over the month. Here's the interesting fact: The people who show up daily have improved 100% more than those who didn't. OK, so let me hear your excuses. (although they're useless) Today's Training: Cycle Ab Wheel: 3x12 Side Ab Flex: 3x12 using the 45-degree back […]
10.28.2024. Yuma Sets and Clusters
I noticed that I have two different rep/set/speed sets and they need to be defined The Yuma Set is named after the movie 3:10 Out of Yuma. It consists of three super slow reps, with a focus on posture and body position. Followed immediately with 10 reps to pump new blood into the muscle. The […]
10.26.2024. Don't Try This At Home...
I've been going through a few personal "health" issues (no, I'm not going to die)that I've had to address over the last month and change. First I had to have a type of Ganglion Cyst removed from the top of my foot. This required surgery and I had to be put out for them to […]
10.25.2024
As a reminder, a target group of people and I are experimenting with an idea I had just before I left for vacation. Doing a "3-10" set means doing three super slow reps emphasizing postures and technique of accessory and supplemental type exercises immediately followed by 10 reps to "pump" blood into the same muscle. […]
10.17.2024. Off The Grid
It's that time again!!! I'll be off the grid for about a week or so. I'm heading to a tropical island that has my name written on it. "I've got my ass in the water, toes in the sand..." So Aloha, bitches. Today's Training: Cycle I changed things up a bit because our bodies have […]
10.16.2024 Ambition and Disciplined Work Ethic
Without ambition, no one starts anything. Without being disciplined and having a great work ethic one finishes nothing. The prize will not be sent to you. You MUST EARN IT! Ambition serves as the driving force behind initiating action and accomplishing goals. However, it is diligent effort and perseverance that ultimately lead to success. Rewards […]
10/15/2024 Silence Can't Be Misquoted
Sometimes the best response is to say nothing at all. Today's Training: Cycle Warm-up: "V" Bar Low Cable Row: 4x15 Lat Pulldown: 4x15 Standing Single Arm Cable Row: 4x15. Cable Tricep Pushdown: 4x12 BB Curl: 4x10 Dips: 4x12 Hammer Curl: 4x10
10.14.2024 Sharks vs. Minnows
I'm not sure what was in the air today but the normal attendance in my gym was almost as if it were Christmas Day. I didn't know that Columbus Day meant to take it off. AND...AND!!!! Those that were in the gym were the walking Zombies. I even had one of my tougher lifters pull […]
10.12.2024 Extra Saturday Work
Why? Because I like to train. Should I? Probably not, but hey, it works for me and that's good enough for me to wrap my head around. On any given Saturday (or a rare Sunday but not both) I'll invite a small group of my lifters to come in early and get a Max Effort […]
10.11.2024 She Said She "Missed Me"
Normally speaking that would be a good thing. However, she was reloading... Have a GREAT Friday! ahahahahaha Today's Training: Cycle Warm-up: Lat Pulldown: 4x12 Wide Bar Low Cable Row: 4x12 Pullover: 4x12 Cable Tricep Pushdown: 4x12 Cable Preacher Curl: 4x12 BB Skull Crusher: 4x12 Reverse Grip BB Curl: 4x12 Overhead Tricep Extension: 4x12 Cycle
10.10.2024. Don't Quit!!!
This one hit home a bit differently today... Don't Quit by Edgar Allen Guest When things go wrong, as they sometimes will,when the road you're trudging seems all uphill,when the funds are low and the debts are high,and you want to smile but you have to sigh,when care is pressing you down a bit - […]
10.9.2024 Nothing but the Training...
Today's Training: Warm-up: GHR: 5x10. I didn't think I'd be able to do these with a rehab boot on. Guess what? NO ISSUE whatsoever. Dynamic Squat: 10x2 Deadlift: 10x1
10.8.2024 Don't Blame Clowns for Acting Like a Clown...
Ask yourself why you keep going to the circus. Today's Training: Warm-up: Low Cable Row w/ wide bar: 4x8x heavy Lat Pulldown w/ wide bar: 4x8x heavy Cable Pullover: 4x8 Duo-semmetrical/ Poly-contractile single arm cable row: 4x8 Skull Crusher: 4x15 Close Grip Bench: 4x15 Cable Pushdown: 4x15 DB Hammer Curl: 4x15 EZ Curl Bar Curls: […]
10.7.2024 I know that I am intelligent...
"I know that I am intelligent because I know that I know nothing." – Socrates Today's Training: Warm-up: DB External/Internal Shoulder Rotation: 3x10 Face Pulls: 4x10 DB Lateral Raise: 4x10 Cable Front Raise: 4x10 Thumbs UP Lateral Raise: 4x10 Steep Incline Cable Fly/ Chest Press: 4x10/4x10 Max Effort 3 RM Bench 4-way Neck: 1x15
10.4.2024. Lazy people fact #2347827309018287.
You were too lazy to read that number, so I won't tell you that I also squatted today and neither will you. Today's Training: Lat Pulldown: 4x15 C/S Row: 4x15 Articulating Pulldown: 4x15 Supinated Grip Low Cable Row: 4x15 Cable Tricep Pushdown: 4x12 Barbell Curl: 4x10 Skull Crusher: 4x12 DB Hammer Curl: 4x10
10.2.2024 Rule Your Mind
or it will rule YOU. Today's Training: Cycle Warm-up: GHR: 5x10 vs. mini band Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 Cycle
10.1.2024. There Are No Secrets...READ for 15 minutes a day.
Hey look, I am by no means a fast reader. I do read, albeit, slowly for 15 minutes a day from a positive mental attitude book. By doing so, I consume roughly a book per month, which has been an average 10-12 books per year. Considering the last book I read while attending undergraduate school […]
9.30.2024 Dynamic Bench "Clusters"
What the heck is a Dynamic Bench Cluster? That's a good question. I had been thinking about it and decided today would be a good day to experiment. It's good that I have some great training partners who will do what I do without too many questions. Here's how you perform a "Cluster" set. Once […]
9.28.2024. If I Gave Away A FREE Seminar Would You Come?
In my gym, we have daily hours that start at 4:00 AM. That's four in the morning with access to a strength and conditioning coach (ME!), Monday through Friday. I enjoy max-effort squats and deadlifts on Saturday mornings when the gym is closed. However, I will invite a small, selected group of lifters or athletes […]
9.27.2024 Your Goals Should Be Written in Cement
Your goals should be written in cement, never changing, and the objectives of the goal should be written in sand. Tony Robbins says it best: "Stay committed to your decisions but stay flexible in your approach." Today's Training: Cycle Warm-up: Ladder Pulldown: 4 hand positions; 4 sets of 25 reps in each Tricep Pushdown: 4x25 […]
9.26.2024. You Are Motivated In Only Two Ways
I've spoken about being disciplined even more so than motivated many times. Discipline will get you to the finish line whereas "Motivation" will get you to the starting line. That starting line is made up of only two ways. You are either moving toward something (something you want, need, or something) or away from something, […]
9.25.2024 Don't Let Them Get Away With TOO Much
I am all about having fun and bantering with the people in the gym. We go back and forth with regularity. The "Student/Athletes" and I have a great dialogue with just the right sarcastic remarks. HOWEVER ! ! ! There comes a certain point that sarcasm and banter can and DOES turn into a level […]
9.24.2024. I Added "Balance" Exercises to The Program
I have a growing number of "mature" participants in the program. Why? Because I'm old, duh, and (AND) many of them have been with me for quite a while now. While strength is paramount in my training, I never forget the conditioning part. In the past, conditioning primarily referred to oxygen uptake, cardiac output, endurance, […]
9.23.2024 Where Do They Come Up With This Stuff?
I try, really I do...I try to stay open-minded while attempting to continue my learning in the Strength and Conditioning field. BUT...between Podcasters and their guests, Fitness "Influencers" (The fuck is that?), and Wannabe Strength and Conditioning "Coaches" (I quote that term because it's rare to find one), where do they come up with some […]
9.21.2024. And Then Again, Sometimes You Just Shut Your Mouth and SQUAT!
I have joked that "squats fix everything", and the more I say that the more it becomes true. Feeling good? Squat Feel like garbage? Squat Lost your job? Squat Wife is going to have a baby? Squat Whatever is going on in your life...Just shut your mouth and squat! Today was no different. I have […]
9.20.2024.
After three shitty nights of sleep, I woke up tired yet again. So I decided not to ride my bike to work today and get the added rest. Possibly THE hardest thing for me to do is take time off and walk away from any normal activity. I am so trained and disciplined in my […]
9.19.2024 I Don't Care How Much You Curl
I have everyone in the program keeping a journal of their training. I do it so they can see the actual progression of our four big lifts. When we do accessory work, I do not favor maintaining the biggest numbers for those exercises. Yes, we keep them, but they don't have to improve drastically from […]
9.18.2024 The Thing On My Foot Looks Like Mt. Fuji
I have a nifty growth on the top side of my foot. Looks like a Ganglion Cyst, but a BIG one. Its size puts pressure on the nerve next to it, causing my big toe to tingle and sometimes feel like a sock has curled up under it. Anyway, I'm having surgery on it in […]
9.17.2024 Just The Training
I'm not feeling very insightful today, so here's today's package. Get 'em. Today's Training: Cycle Daily Dynamic Bench: 10x3 Dynamic OHP: 10x3 Stability Ball Push-up: 5x10 DB Lateral Raise: 4x10 Shrug: 4x12 C/S Rear Trap Shrug: 4x12 Dead Hangs: 35 seconds using the Fat Gripz today. Not too many people made this one. Cycle
9.16.2024 Life Gets Hard...
Life is going to get hard sometimes. So get the fuck up and get your shit together. You're either an ocean or a puddle. People walk through puddles like they're nothing. Oceans fucking destroy cities. Today's Training: Cycle Front Plank: 2x35 sec 3" Plank: 2x35 sec Push-up: 2x10 Jump Squat: 2x10 GHR: 5x12 Max Effort […]
9.13.2024 Weight Room Etiquette or Don't Be a Dick
I give everyone the benefit of the doubt about "things" in general. If a person does something wrong and they have no idea about it because they were never taught, then that person is IGNORANT. Not a problem. You don't know what you don't know. However, if you continue to do it incorrectly after being […]
9.12.2024 How Bad Do You Want It?
Many people think they want things but don’t have the strength or discipline. THEY ARE WEAK, not only of the body but of the mind and will. You get what you want if you want it badly enough. Today's Training: Cycle GHR: 5x10 vs. mini band Dynamic Squat: 10x2x wt + Chains Dynamic Deadlift: 10x1xwt […]