I Was About To Do Something Spectacular Again,
but I told myself...enough is enough,
that's plenty of spectacular for one day
This One Thump'd Me
I stand amidst a sea of scorched land. Dirt and blood covered my hand. I wave a flag to an audience of dead. Bursting into tears as it cloudied my head. Imagining a world I thought would be better. Some may call me a hero but that's not what I'm after. Flame surrounds me as […]
By All Means, Continue Telling Me How The Life You Created Is So Miserable
instead of taking actual steps to change it.
Hope this one Get's Through!!
Wonder if someone is trying to tell me something. My log from yesterday didn't go through...Hmmmmm? The early morning rush has kept me from training as previously enjoyed this summer. The neat thing is, I have a few pals that like my camaraderie (go figure) so they come in a tad later only to stay […]
Sea Worthy and Salty Stories
Vincent had quite the morning with his Paddle Boarding and Nature adventure. We all love to conjure up those stories of how big "the one that got away" was. Check out Vinny D's adventure here: LIFE OR DEATH CONDITIONING I am no stranger to those waters, and while many know of my Triathlon training […]
I’ve Always Wanted To Walk Up To A Stranger And Hand Him A Briefcase
Then whisper... “you know what to do” and walk away.
Blasting Bench
Dynamic Bench: 12x3x50% Plyo Pull ups: 12x3 These are pulls so hard that you can clap your hands between reps Plyo Push ups: 12x3 From the floor...explode between two 12 inch boxes and land on them softly. Face Pulls: 5x5x a ton Pull up totals=5816 (Complete) Push Up totals=7317 Dip Totals-9180 Prowler Totals: 24,122 yards (No […]
"We're Going To Train The Lad"
"Maybe I'm just spitballing here, maybe we have a responsibility as officers to train Santiago, maybe we as officers have a responsibility to this county to see that the men and women charged with its security are trained professionals. I'm certain I've read that somewhere once, and now I'm thinking your suggestion of "transferring Santiago" […]
Palindrome
Very often I get fleeting thoughts that I think would make a great read. Two issues with that: 1. I write for a selected few, and they think I'm psychotic regardless 2. I usually forget what it was that I thought would be worth writing about. Here I am with no workout […]
Kung Fu
As I headed out the door this morning, a wonderful spider had built quite the incredible web that went unseen... UNTIL I walked face first into it!!!! It was right then and there, that I demonstrated quite a few Kung Fu moves I never knew I possessed. I now have my Black Belt in beating […]
The Person With The Most Toys and The Totals At This Time
I was tapping out today's training and was going to tell everyone about how one of my Hockey Player's couldn't do a strict sit up and needed to be able to, since he is leaving in a week and some hours, and was going to be TESTED on the strict sit up when he gets […]
The Human Washing Machine
Wow! Am I tired. I thought about coaching from one of the Zero Gravity chairs we have in office part of the gym. THAT would have been a sketch!!! Like all issues, I like to face them HEAD ON! Because of this fatigue, it was PROWLER Time! Yup, works better than caffeine! 8 x 40 […]
It's Camp, Not the NHL
Like my program, it's about the acquisition of skills, not the demonstration.
Short And To The Point (Again)
Three types of people in the world: 1. Those that make things happen 2. Those that watch things happen 3. Those that wonder, WHAT happened? Dynamic Effort Squat: 10x2x55% Dynamic Effort Sumo Dead Lift: 10x1x Same weight Reverse Hyper: 4x12x180
You've Been "Fogel-led"
Friendships have been found and maintained for many in my program. I've spoken about them in the past. But today a NEW element was introduced. The "Smack Talk While Not There" element. This actually turns out to be a good thing. While many people return from colleges to get stronger in my program during the […]
Back In The Saddle
Do you to realize you have never seen your face in person, just reflections and pictures? Have you ever heard your voice on a recording? Mine sounds different than the way it sounds in my head. I wonder if I LOOK like my photos and reflection, or if I might be better looking than my perception […]
Monday's Are The Best
I'm sure some will remember the Etch A Sketch doodling toy. It had a screen with some magic sand inside, and two knobs at the bottom that would move the arm inside vertically and horizontally by twisting them. When you were done with one spider web drawing, all you had to do was turn it […]
Game Time...Squat "Knockout"
Who doesn't like making things fun by keeping score? We are ALL competitive with each other as well as ourselves. I have the most excellent group of people that train with me. They're usually UP for almost anything. Today we took that competitiveness and turned it into a "Do or Die", an exercise in bifurcation. […]
Deep Thoughts Shared With My Friend Benny
Benny and I were volleying ideas back and forth last night about knowing the ups and downs of what we call...OUR Exsistence. I went into detail about having to know "struggle" in order to understand "victory". Benny came back with telling me that there are some that don't know the struggle. ALL they know is […]
Acquisition vs. Demonstration
Over and over, I keep thinking about what Vincent Dizenzo said weeks ago..."I am now acquiring strength rather than just demonstrating it". From my programming of my own workouts to those of the people that I train, "I am now acquiring strength and conditioning rather than demonstrating it" I am lucky to be able to […]
I Just Saw A Group of Kids Trying To Put Another Kid Into A Dumpster
and this was on my bike ride home from the gym
Bench / Accessory/ and some Be Activated stuff
With in the first two DVD's I received from Douglas Heel's "Be Activated" program, I became reminded of many things I've already learned, already have questioned and stuff I already needed a reminding of how good it is. Unfortunately, for me, the THIRD DVD which is the practical part and how to string together the […]
Hunting Rats, Squatting Sushi, Dead Lifting done Raw 2
and the application of Douglas Heel's "Be-Activated" program as a warm up from what I learned in the first TWO discs. I need disc 3! Dang it, this one was blank.
Back Accessory and Biceps and a Nine Year Old's Dilemma.
(my son's friend...Not the H. He knows the way things will end)
Dynamic Bench and Benny
Years ago, I became friends with the enigma and personality of THE Benny Podda. Benny and I got to be such good friends we actually parleyed it into a "Dog and Pony" show that the great Jim Wendler found amusing for the LONGEST time. Well slap my ass and call me Sally...I get home to […]
"Everything In The Head Is In The Body, Everything In The Body Is I...
A cool quote from Douglas Heel Squat/DL
Accessory Day=Mess With The Head Day
I've been digging the limited sets and using a rep range to determine weight choice on Accessory Day. If I can't perform EIGHT quality reps on a set without maintaining form then the weight is too heavy. If I can do 15 or more reps with great technique, then the weight was too light and […]
Gym Teacher/Exterminator/Mop Operator
If you follow the chronology of my training, you know that I have a beauty of a Black Widow Spider that dwells in my gym space. Everything was going along quite nicely, until I noticed TWO significant issues that needed my attention. 1. The Black Widow had laid plenty of Black Widow eggs through out […]
Don't Be Lazy
Too easy to let others do. Too easy to sidestep responsibility. Too easy to wish for, hope for, pray for...yet to not do. Couple things come to mind right now. I was sitting around the campfire talking to my bud, Plato. I told him...To know and not to do, is simply NOT to know. […]
Squat and Black Widows
Many know that I share my Gym space with Jesse Burdick. Over the years we have pretty much stayed out of each others way. He has his program, and I have mine. Somehow...it WORKS! Although we have the same end game, and product...we differ in our implementation. I respect him, and he respects me. Yea, […]
The Mind Plays it's Games
The new set/rep scheme is working. It EF's with people's heads but it is working. Instead of Rx'ing the sets x reps x weight for many of the accessory exercises, I now give people some choices. They must accomplish TWO sets with a minimum number of 8 reps, else they need to go down in […]