Old Man Conjugate: Improvise, Adapt and Overcome
What to do when stuff isn’t going according to the plan.
2/3/2022
Today's Training: AirDyne: 30 mins Ab Crunch: 50 reps Sciatica Stretches Bike Commute: 28 mins. Boy o boy was it ever cold. brrrrrr Box Jumps: 15x2 GHR: 5x10 Reverse Hyper: 5x10 Fwd stepping lunge with a twist: 5x10 Foam Roller Spinal Stabilizer: 3x15/3x15 Lat Pulldown: 4x10 Bicep: 4x10 Triceps: 4x10 Bike Commute: 27 mins
Pop Your Heart Wed. 2/2/2022
Today's Training: AirDyne: 30 mins Bike Commute: 36 mins (into a pretty stiff wind) Concept II Row: 5000 meters for time. 19:57 is still the time to beat Versi Climber: 8x50 steps OR Treadmill Walk at 3.5 mph with an increase of 1% per min for 16 total minutes. Foam Roll Core Activation: 3x15 Biceps: […]
When I Was Younger...2/1/2022
I can't remember this many warning labels on things as I see today. I suppose we weren't as stupid back then as we are now. Today's Training: AirDyne: 30 mins Bike Commute: 30 mins. BOY was it ever cold this morning C/S Row: 4x10 3-Way Shoulders: 3x20 DB Row: 3x8 Heavy OHP: 6 RM; no […]
This made me laugh...1/27/2022
I was perusing a magazine and I saw this ad that made me bust out laughing sending the chocolate milk out of my nose. It read... "Do you want to lose weight but don't want to get caught up in one of those 'eat right and exercise' scams? I lost it right there. bwahahahaha Today's […]
Complete what YOU Start 1/26/2021
I have this personal thing that says's "Never Quit". I loathe quitters. I would tell the teams that I coached "for them to win (and sometimes they will but we won't lose) they're going to need a sniper in the upper row with a Barrett .50 cal to stop us" See, once you quit something […]
Somebody Once Told Me
During my sophomore year of college, I really started to get into strength training. You know... diving deep into Oxygen magazine and Muscle & Fitness, copying each model's exact diet, writing it out in a notebook and seeing how closely I could follow it. Insert Face Palm emoji. But let's be honest - most of […]
Adding a few more things to the Daily program 1/25/2022
I've added a few more "daily" exercises to help with lagging body parts AND Joint health. Adding another set to the bi/tri routine to allow for an increase in weight AND the Indian Club Tomohawk chops. EVERYONE said how good those Indian Clubs felt. I will be adding a few more things as we get […]
Monday...I Freak'n LOVE Mondays 1/24/2022
I'm not sure when I started to love the bajesusbug out of Mondays but MAN do I enjoy them. You get to start a whole new week fresh. You can mess with anyone you want from the beginning, AND...loving Mondays the way I do, pisses so many people off that it's the greatest. Now most […]
Texting With Tate - Words To Live By
Training heavy and hard as an older lifter takes some finesse. Having great mentors certainly helps
A Different Approach For Benching And Rowing
Switching angles or hand position can make a big difference.
Try this variation.
Shoulder Press v. Chest Press 1/21/2022
Too often I get into a routine of amassing tremendous focus on the Bench and leaving OHP to act like the little cousin at a family reunion. When in fact, looking at what benefits the other I have noticed that the OHP has great carry over to the bench, but the bench does NOT have […]
Don't Piss Off Old People 1/20/2022
The older I get, the less "Life in Prison" becomes a deterrent. Today's Training: Bike Commute: 28 mins Dynamic Squat: 10x2x50% + a bunch of chains on each side Dynamic Deadlifts: 10x1x 55% Reverse Hypers: 4x10 GHR: 3x10 (Really extend your body in the non contracted position) Suspended Knee Ups: 3x10 Curls of a sort: […]
My 4 Go To Stretches to Improve Your Hip Mobility Fast + Videos
Be more mobile, reduce pain and perform better!
Pop Your Heart Wed. 1/19/2022
A conditioning workout increases blood flow and acts as a filter system. It brings nutrients like oxygen, protein, and iron to the muscles that you've been training and helps them recover faster. Today's Training: Run: 3 miles. Speed Play Bike Commute: 27 mins Prowler Sprints: 12x120 yards Running Sprints: 12x60 Concept II Row: 2500 meters […]
OVER Grip the Bar 1/18/2022
Teaching ONE thing gives the lifter an 87% chance of remembering it. Today's lesson (as it was last week as well) Grip the bar much tighter than you think is necessary. Why? You may ask?? Put your elbow in a 90-degree bend while wearing a short sleeve shirt. Squeeze a ball, or another person's hand, […]
Announcing that you're Offended? 1/17/2022
is basically telling the world that you can't control your own emotions and that everyone else needs to do it for you. Today's Training: Run: 3 miles Bike Commute: 28 mins Seated Good Mornings: -5 Rep Max -PRE=7 Forward Stepping Lunge: 3x15 each leg GHR: 35 reps Single Arm Suitcase Pick up: 3x5 each arm […]
The Difference Between 2021 and 2022
I don't want to go down the list of things that sucked last year and complain about how crappy the year was; I've already done that a few times. I am focused on the POSITIVE things that are happening and the things I have to look forward to this year. Suffice it to say that […]
You Can't Handle The Volume!
Repeat this in your best Jack Nicholson voice. If you don't get the reference, you aren't worthy of reading my log.