FINALLY CLEARED TO TRAIN
Week 1 (November 15th 2021) Leg extension 3x10 w/1plate 1.5min rest Leg curl 3x10 w/2 plates Abduction/Aduction 3x20 w/2 plates Walk stop sign (approximately 220yds) Echo bike 1.6mile Felt GREAT to actually do something. I have been cleared as of today (12 weeks post surgery) to exercise. Going slow to reach one goal I have […]
Keep TIGHT!!! 11/15/2021
Whilst benching, be it bar or dumbells it is important to mimic the technique of a Max Bench. Keeping tight is essential and must not be overlooked during ANY press movements. Squeeze the bar with a death grip Shoulder blades retracted to squeeze the bench and depressed into the back pocket BEND the bar or […]
Rule #6 for staying Sane11/12/2021
Life is not fair. Be prepared yourself for mayhem. Today's Training: AirDyne: 30 mins Bike Commute: 26 mins D.E. Squat: 10x2x60% D.E. Deadlift: 10x1x60% Reverse Hyper: 4x10 Suspended Knees to Elbow: 3x10 Weighted Side Bend: 3x10 Bike Commute: 25 mins
When You Unwittingly Add 4,500 lbs Of Volume...
This is what happens when programming and being obtuse collide.
Rule #6 for Staying Sane 11/11/2021
Stop avoiding the shit you should confront!!! Today's Training: AirDyne: 30 mins Bike Commute: 25 mins Pull-ups: 8x2 Dips: 8x5 Chin-ups: 8x2 Push-ups: 8x5 Bench Press: -2 Board -5 Rep Max -Beat last weeks number Three way shoulders: 3x20 DB Supine Tricep Extension: 4x10 Shrugs: 4x8x Heavy Bike Commute: 23 […]
New Exercise to Build Your Deadlift + Video
I’ve got a New Exercise to Build Your Deadlift today that is a WINNER! And I wish I thought of it. Sadly I didn’t, Mike Bartos of MB Powercenter did and it works, fast. If you are not familiar with Mike or his products, you should be. He creates innovative and extremely well engineered and […]
Rule #5 for staying sane...11/10/2021
Stop overthinking the fuck out of everything! Today's Training: AirDyne: 30 mins Bike Commute: 25 mins Pull-ups: 8x2 Dips: 8x5 Chin-ups: 8x2 Push-ups: 8x5 Concept II Rowing Ergometer: 5000 meters for time AirDyne: (Arms Only) 10x 10/50 BB Curl: 4x8 super set w/ Tricep Cable Rope Push down: 4x10 DB Hammer Curl: 4x8 […]
Rule #4 for Staying Sane 11/9/2021
Don't obsess about shit you can't change Today's Training: AirDyne: 30 mins Bike Commute: I have a new bike and it was raining and I didn't care! What fun...25 mins Pull-ups: 8x2 Dips: 8x5 Chin-ups: 8x2 Push-ups: 8x5 Low Box Squat w/ a narrow stance: 5 rep max. Beat Last week's numbers DB Lunge: […]
Rule #3 for Staying Sane 11/8/2021
Rule #3- Stop trying to save every fucker. Today's Training: AirDyne: 30 mins Dynamic Bench: 10x3x60%; 1x2x70% 4 Board Bench: 3x3 increasing the weight of each set. BEAT last week's number DB Bench Press: 4x10 increasing the weight of each set. Use more than last week in each of the four sets DB Dead […]
Rule #2 for staying SANE 11/5/2021
Rule 2. Laugh at the silly shit! Today's Training: AirDyne: 30 mins. Dynamic Squat: 10x2x55% Dynamic Dead Lift: 10x1x55% Rev
My Conjugate Conditioning Dynamic Upper Body Circuit
If you want your resistance training to have a little conditioning twist, this has been a fun way to do it.
Rule #1 to remain Sane 11/4/2021
Rule 1. Avoid debates with Fuckwits. Today's Training: AirDyne: 30 mins Pull-ups: 7x2 Dips: 7x5 Chin-ups: 7x2 Push-ups: 7x5 Concept II Row: 15 mins Bench: 2 boards; five rep max go up in small increments Shoulder Three Way Complex: 3x20 Front Raise/Side Raise/Bent over Rear Delt Raise Shrugs: 4x6x Heavy Bike Commute: 28 […]
Psy-ops Training 11/3/2021
When asked how many push-ups the "Champ" could do, Muhammid Ali answered "6". The reporters were flabbergasted that the World Heavyweight Champion could do only six reps. When pressed, Ali gave them the real answer..."I only start counting the reps when they hurt." When I asked for the AMRAP sets or "As many reps […]
Know when to stop talking 1/2/2021
If you have made your point, shut the fuck up! Today's Training: Run: 5 K I am miserable with this run. The wear and tear on my legs over the years make this a chore. However, I am going to run the ugly out of it! Narrow Stance Low Box Squat: Work up to […]