One of the most versatile pieces of equipment in the gym.

Nothing but the TRAINING today... Today's Training: AirDyne: 30 mins Concept II Row: 5000 meters for time 19:57 is still the day's best so far 3-way shoulders: 4x20 OHP:4x10 Shrugs: 4x10 C/S Row: 4x10 Fat Bar Pull-ups: 35 Dips: 70 Chin-ups: 35 Stability Ball Push-ups: 50

To the one reading this. I know you're tired, fed up, and close to the breaking point. But there is strength within you! EVEN when you feel weak. You've come WAY too far to give up! KEEP FIGHTING!!! Today's Training: AirDyne: 30 mins 5x20 of the following exercises. You can jump around super setting but […]

Let's say you "go for it" and it doesn't work out for ya...Guess what?  You STILL WIN! You had the guts to take on something HEAD ON that once scared you. THAT type of bravery will take you places!   Today's Training: Concept II Row: 10 mins Kettlebell Swing: 8x40 DeadLift: -3 rep max w/ […]

Once you become fearless, you simultaneously become limitless.   Today's Training: AirDyne: 30 mins 3-way shoulders: 4x20 Shrug: 3x12 Dynamic Bench: 10x3x50% Incline DB Chest Press: 3x12 C/S Row: 3x12 Tricep Pushdown: 4x12  

Do you ever wonder why people are not strong? Well, wonder no more.

I've come to recognize that Action is who a person IS.  Their words are merely who they want to be. Have backbone instead of the wishbone.  PLEASE...   Today's Training: Kettlebell Swing: 8x40x 1 pood Seated Box Jumps: 10x2 GHR: 40 reps Single leg kettlebell RDL: 10x5 on each leg x 1 pood Bike Commute: […]

Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock Aoyama et al. 2021 What the Study Says They report that the skeletal muscle hypertrophy is dependent on the dietary protein distribution in mice having two-meals- per-day feeding. They show here that BCAAs are involved in inducing distribution-dependent hypertrophic […]

Banded Power Rack Rows with Video

"The harder I work, the luckier I get" ~  Not sure who said that, but I've used it as the industry norm and now claim it.   Today's Training: AirDyne:30 mins 10 mins legs only 10 mins. Arms and Legs 10 mins. Arms only   Concept II Row: 12 mins Floor Press: 3 RM 3 […]

There is something about Max Effort days.  It doesn't matter if it's the 6 rep max, the 3 rep max, or the rarely used in my program, the single rep. But every time you need to "man up" to lift a max, there is something inside of us that switches to "ON". Sure, it's a […]

And spending time at your mom's house

Take Home Manuals are always fun.  For Fall sports they're starting their new training cycle right now (preparation for next fall).  For anyone involved in collegiate strength and conditioning you know that it's hit or miss if the athletes will actually follow the program.  There are always a few that just follow it to the […]

    Today's Training: AirDyne: 5 mins steady 15 x 15/45   Concept II Row: 5 mins steady 15 x 15/45   Ab Wheel: 50 reps

Today I was fueled by eggs, weights, conditioning, sarcasm, and laughter.   Today's Training: AirDyne: 30 mins 3-way shoulders: 3x20 Dynamic Effort Bench: 8x3x60% then add a chain to each side for one rep Add TWO chains to each side for one rep Add THREE chains to each side for one rep   Push-ups: 125 […]

Have you ever been guilty of program hopping? Is it such a bad thing?

December 10th 2021

December 9th

There are two kinds of people in the world. There are those who walk into a room and announce "Here I am"... and There are the others that walk into a room and shout, "There you are..."   Which one are you? Which one is a better person?     Today's Training: AirDyne: Sprints- 15x […]

Fear doesn't stop death. Fear stops life.   Today's Training: AirDyne: 30 mins Concept II Row: 5000 meters 3-way Shoulders: 3x20 Push-ups: 125 reps Incline Cable Fly: 4x12 Dips: 125 reps Bench: 8 rep max Fat Bar Pull-ups: 30 reps Chin-ups: 30 reps Bike Commute: 27 mins (a near collision with a big truck, but […]