It's The Cold and Flu Season...
Even if you test positive for the flu, covid, or being a bitch, it's the season of challenges. So remember, another key to success often comes down to bringing your best when you feel your shittiest. Today's Training: Cycle: Commute GHR:5x12 Hex Bar Dynamic Deadlift: 12x1 "Get tight; get the weight 'light' on it's skids; […]
Ralph
Ralph V. That's Dr. Ralph V Ph.D. That's Dr. Ralph V. Ph.D. and 80 years old participant in my program for the last 13 years. Other than all the cool alphabet that follows his name and being 80 years old, Ralph wanted to train with me to pick up his wife's oxygen tank, which weighed […]
Don't Waste a Second Chance
Opportunities are rare, but a second chance is the rarest. Today's Training: Cycle: Commute Stretch: Plantar Fasciitis stretch via Gastrocs and Soleous leans. Then some self-myofascial release by rolling on a bar. C/S Row: 6 rep max from an extended dead hang Chin-ups: Make sure each rep is from the dead hang position to chin […]
EliteFTS. Do You Know What the FTS stands for?
Today while rep squatting, I was forced to notice the pain in the bottom of my foot from the plantar fasciitis. While escalating the weight to a "Perceived Rate of Exertion" of 80ish% I kept wondering "Am I giving this a higher value because of my setback or is it really this hard?" We were […]
REMEMBER, The Feeling
Remember, the feeling you get from a good workout is far better than the feeling you get from sitting around wishing you were working out. Today's Training: Cycle: Commute...it was really cold this morning. So much so the outdoor shower (that only has cold water) was warmer than the air temperature. So the ride in […]
Stand Up Straight...
Because our eyes are in front of our heads we tend to focus on all things forward and do most of the work out there as well. We begin to create a certain amount of muscle tonus in the anterior part of our bodies. Compounding the issue of poor posture, our eyes begin to fail […]
What I Am Doing To Feel Great In The Morning
Being in my fifties feeling good has become a priority of mine. Pain is a young person's game. The nagging aches were really getting to me.
How To Grow Younger: What Are Two Ages You Can Control?
Today is my 66th Birthday and I pulled this article from someplace on the interweb. (Sorry I can't cite it, but know it isn't mine and I thought it was cool!) There are three ways to consider your age: chronological, biological, and psychological. Your chronological age is the number of years since you were born.Chronological […]
Strengthen in Silence
Your mind is the epicenter of sustained personal growth. Strengthen it in silence Today's Training: Row: 30 mins Cycle: Commute 4x10; 1x20 of the following: Lat Pulldown Chest Supported Row DB Pullover DB Curl Concentration Curl Side Ab Flex: 4x10 Cycle: Commute
We Are in Danger...
It was FREEZING this morning in the Bay Area of California. 31 degrees! (yes, I know that's a heat wave for some, and I endured winters in central NY but I've lived here for the past few decades). Regardless, I do my early mornings with pride and prejudice. I also continue my cold showers outdoors […]
Surround Yourself
Surround yourself with people who are on the same quest as you. If you want to get stronger, hang out with five strong people and you'll be the sixth. Likewise, if you want to get fat??? Hang out with five fatties and you'll be the sixth. If you choose slothfulness, five lazy friends will do […]
You Can't Stand In The Same River Twice
When I first heard that, I thought, "Hmmm, how is that possible? Of course you can". But then it was explained to me that the river is a moving body of water headed for the sea. Once you stand in it, the water around you moves away and you are now standing in newer water […]
Be more than motivated
"Be more than motivated, be more than driven, become obsessed to the point where people think you're fucking nuts." ~D.G. Today's Training: Run: Easy 3 miles No Cycle today. My dog wanted to go to the gym and hang out. I'm not kidding! Suspended Knees to Elbow: 4x10 BOSU Sit-up: 100 Chin-ups: 100 Dips: 200 […]
"It takes relentless self-discipline to schedule suffering into you...
While some nursed and burped and licked their wounds from the celebrations that took place, others took off on the goals they set for 2024. I'm not saying you shouldn't have had the time of your life kicking 2023 out the door, you should have! Good riddance. But even doing so, you should have licked […]
When In Doubt, Don't!
You cannot get stronger in one workout, but you certainly can get a lot weaker. This is something I have learned time and time again, often the hard way.
Wild Hair (or is it Har?)
After I finished the run this morning, a pain set in on the bottom side of my foot. Thinking it was plantar fasciitis again, I hobbled about getting ready to commute to work. On the ride, my inner dialog started. That is always interesting and sometimes I wish one of my other personalities were present […]
Weight Lifters Don't Die
We only smell like we did. Note to self: Use soap and deodorant. Today's Training: Run: Easy/Slow 3 miles Cycle: Commute Push-ups: 100 reps in as few sets as possible Dips: 100 reps in as few sets as possible Dynamic Bench: 10x3. Today's cue is "Pull the bar apart to straighten your arms" DB Fly: […]