3/13/2022 The Weights Will Always Win
I've read about people "killing" their workout or "Slaying their cardio" and that's cute. However, I've never witnessed anyone actually doing that. Sure they have PR'd in competition, or prepped themselves to a spot on the starting line-up, but the Strength and Conditioning program that I run is designed to kick your ass. I've trained […]
3/11/2022 Super Slow Reps followed by a few quick ones. Guns be blazin&...
We want to move the weight through its range of motion as slow as we can without it "jerking" along the path. We want to move the weight in this manner both in the concentric as well as the eccentric phases. Then bury the needle and blast blood into the muscle with SEVEN quick reps. […]
3/10/2022 Fear...
Fear doesn't stop death, but it does stop life! Today's Training: Bike Commute: 26 mins Squat: 10x10x +10 total pounds more than last week RDL: 10x10x +10 total pounds more than last week GHR: 3x10 Side Plank Hip Ups: 3x10 Bike Commute: 30 mins (into the wind with fatigued legs)
3/9/2022 I can see the difference
In a short three weeks of this concentrated volume work, I have now witnessed MOST of the people in my program making significant changes in their bodies. It is quite satisfying to watch the growth happen right before your very eyes. Granted, some are morphing more rapidly than others, but yet the "hard gainers" are […]
3/8/2022 Still hammering away with volume
During this phase not only are we working on pushing a lot of sarcoplasm into the muscle, but it's also a great way to hone the technique. Each rep needs to be scrutinized and not just "banged" out. Small adjustments are made and the exercises mantra must be repeated: Shoulderblades in the back pocket Pull […]
3/7/2022 I Love Mondays
I think it was about 30 years ago that I changed my thinking about dreading Monday. I was sitting in my living room with a bunch of friends on a Sunday when the bitching started about it being the end of the weekend, and how we had to get back to the grind the next […]
Why Covid Is One Of The Best Things To Ever Happen To Me
The title might be a little misleading, but a great read nonetheless if I do say so myself.
3/4/2022
Today's Training: AirDyne: 30 mins Bike Commute: 25 mins Ab Wheel: 4x10 Concept II Row: 10x15/45 Pulldown Abs: 4x10xheavy band AirDyne Sprints: 10x15/45 Cable Tricep Pushdown: 4x12 BB Curl: 4x8 Supine DB Tricep Ext.: 4x12 DB Hammer Curl: 4x8 Dips: 4x12 Concentration Curl: 4x8 Bike Commute: 27 mins
Do You Want to Inspire Someone? 3/3/2022
If you want to really inspire someone, don't show them what your gifts are, show them THEIRS! While we are in this phase of training it is important to remember to move quickly with minimum rest intervals. If your heart isn't pumping in your ears then you need to pick the pace up... Today's Training: […]
Old Man Conjugate: My Top 3 Upper Body Movements to Improve Strength and...
The Bandbell Bar is King
The Voice Of Reason
You know, the voice very few of us listen to even though it's the loudest voice in our head. I lead by example.
Eight Things to Keep in Mind...3/2/2022 Volume 4.0
Everything can and will change 2. You've overcome challenges before 3. It's a learning experience 4. NOT getting what you want can turn out to be a good thing 5. Have some fun. It's really ok to do this... 6. Be good to yourself. It has great healing properties 7. Don't worry about other people's […]
Zip Codes and Phone Numbers 3/1/2022
I just ran into Best Buy to purchase some batteries. The kid at the counter asked me for my zip code and phone number to which I replied, "90210 and 867-5309". He never questioned or looked up at me once. Today's Training: AirDyne: 30 mins Bike Commute: 26 mins. (riding angry) Bench: 11x11x+10 total pounds […]
2/28/2022 More Volume Training with only TWO Exercises
I used to have a training partner many years ago with whom I would switch training notebooks to get our workouts. I would design his and he would design mine. He would give me a list of many things to do at times and I knew it was a bullshit workout. I would give him […]
2/25/2022 Early dismissal and the Brown Dirt Plumber
I had to leave the gym early today to meet a plumber at my house. I have a very difficult time leaving a facility unattended. "Murphy's Law" states that if anything bad is to happen, it will!" Hopefully, I pray, everyone will be fine. As for the plumber? I wait patiently for a person that […]
2/24/2022 Volume Training 3.0 It's like sex...
A small selection of exercises but MAN o MAN...what an exhausting session. (as all have been this past week, only to set next week up) Run: 3.0 mile fartlek run (again) Yes I know, two days in a row is kind of hard on the old joints, BUT...the dog has to go out and it's […]
2/23/2022 Volume Training 2.15
Today's Training: Fartlek Run: 3 miles. "Fartlek" is basically translated into "Speed Play" This is where you Jog, then you run, then Sprint, and even slow down and walk to recover. Although a REAL runner would never walk. hahaha For me I sprint as FAR as I can until I bust a lung or pop […]
Volume Training 2.0 "To Write or Not To Write?" 2/22/2022
Throughout the years I've had friends recommend or request that I write a book. I always think that "sure, why not. Seems like a good idea", but then I stop and think, "who the heck would want to read it?" I mean really, write about training? There are VOLUMES of that stuff. Write about nutrition? […]