Romeo's and Gorillas. The Danger is REAL (Not as funny as I though...
what started out to be a good humor post, turns deadly serious in a hurry.
Actually Writing like with a Pen and Sh!t
Among the many topics that were discussed this morning at the gym "Throw Back" was one that best described a process that I am now implementing. Yes, as you read this, you are part of an experiment that I am doing at this very moment. Throw Back or Renaissance Manning Up meant this, We have […]
MLK Day Rewards or Consequences.
A lot of schools and work force had off today to remember Dr. Martin Luther King Day. I had most of those folks in my gym throughout the morning until I left. I got to thinking about Dr. King and what he did and what he stood for, and how he might react today with […]
That's My Finger in Al's Ear
The white T shirt belongs to Justin but he was forced to train 50 minutes away today.
I Think the "Selkow Approved" bootie short and board short wou...
I was asked again today if EliteFTS would have a board short or "bootey" short with the famous handprint (chalk type) with the equally famous "Selkow Approved" sign. I said to the folks..."I'm not to sure, but I might have them made and see how quick they are to go" Let me see how much […]
A Poem for a "Special" person I know, and my Training
This isn't about my wife April. Someone else. This was just a cool photo
A Christmas Gift from my Team
One of my participants arranged for a new sweat shirt. "Team Selkow" on the front, "Embrace the Suck" on the back. Here's Hunter modeling this years version: Fat Man Pull Ups after EVERY SET: x 10 Dips: 5x12/Pull ups Reverse Grip Curl:5x8/Pull ups Cable Tricep Push Downs: 5x12/Pull Ups Cable Curl: […]
C'mon Do Some Of That Pilot Sh!t
All lifts were preceded by 10 Kettle Bell Swings for the "Hip Hinge" (EVERY SET) Dead Lifts: 4 in. mats with the plates resting on them, work up to a heavy single. But leave something in the tank. GHR: 100 reps 10" Box Squat: 8x11x80 Concept II Rowing Ergometer: 3000 meters in 11 minutes or […]
Death By Push Up
Have I ever mentioned how much I love PUSH UPS? They are easy to get away from and yet, they are a great source of rendering the SUCK. Their variety in application can make the weakest of people able to succeed and the strongest benchers shaking like they have the Detoxes. In groups of 2-5 […]
Some running and Go Navy; Beat Army
Before the sun came up, the miles went down. 5K before breakfast Then the rest of the day was in preparation of the Army-Navy Game. Go Navy;Beat Army GREAT game for those who watched it.
Pec Pump by Pushing out Push ups
D.E. Bench: 12x3x50% DB Row: 6x8 Fly: 3x15 Shoulder Crank: 4x15 C/S Rear Delt Raise: 4x20 I finally stuck a plate on my bench. Incline Bench/Flat Bench super set for 8 sets of 8 reps as fast as I could get it done. Cable Fly: 8x8x40 Push up Pyramid with two other training […]
Just some Dead Lifts and Conditioners
Air Dyne Bike or Row for 12 minutes Three Pin Pull: Pull for a heavy one rep. Leave some in the tank. Back Extension: 3x20 Squat to a 10" box Touch and go. 12x12x50 20-10-20 AirDyne sprints 20 seconds as hard as you can go 10 second recovery 20 seconds as hard as you […]
Embrace the Suck
Tuesday and our Bench session has turned into "Project Holiday". Along with most things we do this time of year, "Project Holiday" is geared for that time of year when folks will gain 7-14 lbs of unnecessary weight just because, well...it's festive. Nope, not the case with me and mine. We are truly embracing the […]
Your Body Doesn't Give a Fly'n EF
That it's the weekend or any other time of the year,month,week, or day
Chest and Shoulder Double Time'n IT!
I needed to crank it up a bit today. Having little time and a lot of volume to do, I gathered a couple of my training crew and knocked out 10 sets of 10 reps of the following TWO exercises: Incline Bench and Flat Bench. Using only 100 pounds on each the goal was to […]
Earning My Pain
Day 3 of "Stopping the Wheeze" Even here in California it gets down to freezing. Not for long, but before the sun comes up, it is 32 degrees. YIKES!!!! The toughest part today was making sure my insides were evacuated before heading out. As I remember, nothing is worse than having to stop and "litter" […]
Friday. Just the Session
DB Floor Press: 5x20 Dynamic Effort Bench: 8x3x60% Pec Minor Dip: 3x30 Stretcher Push up: 3x30 Alternating DB Shoulder Press: 3x15 DB Lateral Raise: 3x30 Me: Incline Press: 5x11x80 Bench Press: 5x11x80 Cable Fly: 5x11x25 Cable Lateral Raise: 3x30x20 Shrugs: 4x12x455
2 Exercises and a Lot of Wobbly Legs
Tomorrow should look like the scene in Bambi when he took to the ice for the first time
"How are You?"
Today, on my bike ride home, I thought I'd have a bit of fun with the people that I see regularly on my route. We pass the same faces daily and occasionally we might nod or smile. So I thought I would add to that and actually say something that most folks will say in […]
Heart Thump'n Spine Stabilize'n Veteran's Day Celebrating
Well done Vets. Keep the faith and America as free as you can
