I added a dynamic finisher to today's workout with an exercise that I consider plyometric in nature. We took the hex bar and put it on the second pin. The idea is to jump as high as you can while holding the hex bar. Upon ground contact, absorb the shock by immediately decelerating the weight […]

3 Life changing wishes for all of you.

I had three different people come into the gym today that looked like "death warmed over". Yes, there is a "bug" going around that is taking its toll on some. Heck! I had it (and now dealing with the aftermath) but I had the sense to accommodate my issue. These folks were trudging through the […]

After yesterday's recovery, I felt good enough to open the gym and get people trained. Although I kept everyone at a distance and isolated myself when I trained. I made sure to swab the equipment that I used and didn't cough, sneeze or even BREATHE on the next person. My coaching style was all verbal […]

Yep, I never take days off. I take days off from training, of course, but those are rare. I mean I took the day off from even going to the gym at all. I've been going long hours with no rest wearing many hats. My wife's father took ill and lives in Michigan, so she […]

I went into 2022 thinking it would be a rebuilding year, I didn't know how right I'd be. It was an up-and-down year, but I'm finishing on a high note.

It's that time of the month again, kids. Better call the veterinarian because YOUR PYTHONS are going to look SICK!!! Today's Training: 5x20 of the following: Barbell Curl Cable Tricep Push-down Dumbbell Curl Supine Dumbbell Tricep Extension Seated, Thighs to collarbone curls Dips Dumbbell Hammer Curl C/S Tricep KickBack Concentration Curl Crossbody Supine Dumbbell Tricep […]

I got one and am getting the other soon. Plus a BIG event this Saturday.

It's a reference point, not a residence point. Remember that!!! Today's Training: Cycle: Commute Prowler: 10x80 yards 5 sets of 10 reps of the following with no more than 30 seconds between sets Squat GHR Forward Stepping Lunge Reverse Hyper Rear Stepping Lunge Suspended Knees to Elbow 45 degree back extension side bends Shrugs Cycle: […]

Two nights ago at dinner, my son turned to me and out of the blue asked this question. I gave him my look and, with certainty, said, "It depends". He then asked if I ever cried. To which I responded, "Under my own terms, I cried. But I've never done it in front of anyone". […]

The next time you're upset or blue remember these things: Pain is a part of growing Everything is temporary Complaining or worrying changes NOTHING Your scars are symbols of your strength. They show how you kicked life's ass Every struggle is a step forward Other people's bullshit is NOT your problem Eventually, everything that is […]

I have always made training a priority. I have made people wait, and missed meetings and events. I have pissed people off and ruffled more than my share of feathers with my need to train. I've never missed a scheduled training session because of: "I don't feel good" Oversleeping Over tired "I don't feel like […]

Sciatica can be so painful and complicated. I found somthing that works for me. Maybe it will work for you too.

The conversation is quite different. Today's Training: Cycle: Commute Concept II Row: 20 mins Dynamic OHP: 10x3 DB Lateral Raise: 4x10 BB Front Raise: 4x10 Pull-a-parts: 4x15x mini band Shrug: 4x12 Decline Sit-up: 4x10 Side Flexion (use the 45-degree back extension): 4x10 Cycle: Commute

As I was pushing the Prowler this morning I woke the two monkeys that show up on your shoulders. You know the ones, one is a fun, wonderful monkey that cheers on your efforts, and the other one, the oftentimes LOUDER one is in a contestant debate with the good one, and is a freak'n […]

Quick Tip + Video

"The President Requests War Declaration 125 ( "December 7, 1941, A Date Which Will Live in Infamy" Address to the Congress Asking That a State of War Be Declared Between the United States and Japan. December 8, 1941 Mr. Vice President, Mr. Speaker, and Members of the Senate and House of Representatives: YESTERDAY, December 7, […]

Everyone reaches a point where they can quit and just call it that new term that I hate, "It is what it is..." (I just gagged). But it is at this point that you determine exactly who the fuck you are! Quit once and the next time it gets easier. Don't let that happen. NOT […]

We are in the last weeks of the training year and the goal of the program is to not allow for seven to 14 lbs of "Holiday" weight gain. To accomplish this, I slam in a LOT of conditioning to counter the caloric intake of many. The heart rates were elevated, to say the least. […]

The older I get, the more imporant the little things become. Add sleep position to the list.