Make them burn. + Video!

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: […]

In the last few days of 2023, I begin to program 2024 training. I do it based on the overall needs of most people and what time of the year it is as well. The basics will remain the basics. Squat, Bench, Deadlift, and Overhead Press are the staple exercises that tell me everything I […]

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." ~Socrates 469-399 BC (My college roommate) Today's Training: Run*: 3 miles (easy) Cycle*: Commute C/S Row: 2 RM […]

If you ever read about all the people telling you how badass they are because they got up and trained even though it's a holiday and they take no time off because David Goggins wouldn't and you are made to feel guilty, know this: Guilt and worry are two useless emotions. Worrying about something has […]

Yep, it was that time of the month. Just so happens to have fallen on the last Friday before Christmas and we all know that going into Christmas it's a good thing to have bursting pipes!!! (Better call the plumber) The only thing is, a small group of us did it with a twist. Instead […]

Congrats to Orlando Barbell’s Matt Wallace who competed at the Barbell Barbell Winter Classic on December 2nd. Matt went 9 for 9 getting PRs on every lift with more in the tank! Matt’s 3rd attempts were:.Squat- 285 kgs/628.3 lbsBench- 245 kgs/540.1 lbsDeadlift- 255 kgs/562.2 lbsFor an over 100 lb PR Total of:785 kgs/1730.6! Here's video […]

“If you’ve never had a bad day training, you’re probably doing something wrong. If you’ve never had a good day training, you’re definitely doing something wrong.” Today's Training: Run: 3 miles Cycle: Commute Dynamic OHP: 10x3 DB Lateral Raise: 4x10 Rear Delt Destroyer: 1x60-40-20x35-25-15 Shrugs: 4x10 Side Ab Flex: 4x10 on each side Cycle: Commute

Do it right-video tutorial.

Dean competed at the APF PHG Throwdown on October 28th. Here's video of his best lifts of a PR 67.5 kgs/148.8 lbs Squat, a 35 kgs/77.2 lbs Bench and a 87.5 kgs/192.9 lbs Deadlift at a bodyweight of 53.3 kgs/117 lbs: Thank you to CTX Barbell and I-4 Fit Longwood for hosting the meet, all of the […]

I posted this same blog a month ago before Thanksgiving, but the season's gluttony is not over yet.

As a Strength Coach, my job is to work on a person's weakness, thus making that person stronger. Too often I find that people are plain stupid and I believe that quote is..."You can't fix stupid"? If someone does something wrong because they don't know it's wrong, you can't fault them because that's ignorance. But, […]

As you know I commute to and fro via my bicycle (not an electric bike either). It's quite easy to do with the abundant bike paths and right of way. The weather is also very forgiving as it is rarely anything other than GREAT. That's not to say it doesn't get chilly or rainy, which […]

I just recommended this to an old dear friend of mine. I think it's so good that I'll share it with anyone who cares to read and apply it. FOR FREE! Here's what I said: "You may want to try my 30/30/30 plan. 30 minutes of "fasted" conditioning, and I mean not so hard that […]

“Once you learn how to see how your inner turmoil manifests itself through your surroundings, you can reverse engineer this, mastering yourself by mastering the space in which you live.”— Shoukei Matsumoto Since moving to the new space, I have complete control of the environment. Although I would vacuum and mop the space, the crowd […]

Motion is Lotion

You want to get leaner, it's hard work. Don't fall prey to the bs out there. Get your mind right.

Ask yourself, "Can I push more?’. The answer is usually: "Yes" How much more? Let's agree on 3%-5% more each time. (some days I'm happy with that 1% improvement) Today's Training: Run*: 3 miles. Fasted one since my injury. Not bad at all for an old guy. Cycle*: Commute DB Lateral Raise: 4x8 DB Front […]

If you lift you are a lifter. It doesn’t matter how much or how many reps. (although, there are stronger and yes, weaker lifters. But that doesn't matter) It doesn’t matter if today is your first day or if you’ve been lifting for fifty years. There is no test to pass, no license to earn, […]

My imperfections are what make me Today's Training: Run*: 3 mile Easy Cycle*: Commute Daily Incline Cable Fly: 4x15 Flat DB Fly: 4x15 Bench: 4x15 DB Supine Tri Extension: 4x15 Dip: 4x15 4-way Neck: 1x15 Suspended Knees to Elbow: 4x10 Cycle*: Commute