Never a Resolution. Always a Goal 12/29/2021
2021 is quickly coming to an end. For the past 40+ years, I have never written a New Year's Resolution, but I've always had at least THREE goals to keep in front of me for the year. For me, I like to have one goal that is Professional, one that is Financial, and the last […]
FEAR...12/28/2021
"Fear makes the wolf bigger than he really is" ~German Proverb Today's Training: Run: Fartlek three miler Bike Commute: 27 mins It was COLD this morning Dynamic Bench: 10x3 Hammer Strength Incline Chest Press: 3x20 Cable Fly: 3x20 DB Supine Tricep Extension: 3x20 Stability Ball Push-ups: 60 reps total Bike Commute: 28 mins. It was […]
Two Things to Make Your Day Better 12/27/2021
Turn off the news Stay off the bathroom scale Today's Training: AirDyne: 30 mins Deadlift: 19x5x65% Reverse Hyper: 4x25x4 plates Ab Crunch: 100 reps
Christmas Eve 12/24/2021
How many times have we heard the most romantic answer on Christmas for "Baby, what do you want for Christmas?" and we hear..."Sweetie, all I want is YOU." NOT ME! I want a 3.5X my bodyweight Squat; 3x my bodyweight Deadlift and Bench. Is that too much to ask for, Santa? Well IS IT? ahahahahaa...Merry […]
12/23/2021
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
1000 Rep Arm Day 12/22/2021
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 […]
Bravery and Guts 12/21/2021
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/ […]
Be Fearless 12/20/2021
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
Action v. Lip Service 12/17/2021
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: […]
Working hard 12/16/2021
"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 […]
What is it about lifting heavy? 12/15/2021
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 […]
Nothing but the Conditioning 12/14/2021
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
Fueled by ...12/13/2021
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 […]
Two Kinds of People 12/10/2021
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 […]
More thoughts on FEAR 12/9/2021
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 […]
FEAR is not real. 12/8/2921
Remember...fear is not real. It is the product of the thoughts you create. Now don't get this wrong, DANGER is very real, but fear is a choice. Today's Training: AirDyne: 30 mins Hex Bar Deadlift: Work up to a 3 RM (beat last week's number) Then do another set of one w/ 10 lbs […]
Never...12/7/2021
Never let your fear determine your future! Today's Training: AirDyne: 5 mins steady state 5x 15/45 Legs only 5x 15/45 Arms and Legs 5x 15/45 Arms only Bike Commute: 26 mins Sprint: 10x 60 yards Pull-ups: 30 reps Dips: 60 reps Chin-ups: 30 reps Push-ups: 60 reps Bike Commute: 28 mins
You Don't Want To Look Back in...12/6/2021
You don't want to look back in five years and think, " I could've, would've, should've...been magnificent but I was afraid." In five years you want to tell the story of how fear tried to cheat you out of the best things in life and you didn't let it! Today's Training: AirDyne Sprints: 5x […]
Be Brave and Overcome your FEAR 12/3/2021
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: AirDyne: 5 mins stead 5x 15/45 Legs Only 5x 15/45 Arms AND Legs […]
Ask Yourself....12/2/2021
What would you do if you weren't afraid? OK, cool...Now go DO IT! Today's Training: AirDyne: 30 mins 3-way shoulders: 3x20 BB Shrug w/ bouncing KB's on the ends: 3x15x225+36's Push-ups: 100 reps in as few sets as possible Cable Fly: 3x15 DB Bench Press: Work up to an 8 Rep Max Push-ups (yes, […]
Fear v. Strength 12/1/2021
When something pops up that makes you afraid, trust your strength! Fear has no idea how strong your strong is. Today's Training: AirDyne: 30 mins PNF Stretching: 10 mins Row: 5000 meters Kettlebell Swing: 8x40 AirDyne Sprints: 10x 15/45 Fat Bar Pull-ups: 25 reps Dips: 50 reps Chin-ups: 25 reps Push-ups: 50 reps Concentration […]
Stop Living in FEAR 11/30/2021
I am sure that everyone has heard the acronym about "FEAR". That it stands for F.alse E.vidence A.ppearing R.eal. We have ALL been living for the last couple of years in a constant state of FEAR. I won't go into all the politics nor the sciences as to why, but we have all been […]
"The difference between “average” and “great” 11/29/2021
Every day I send my son a few words of encouragement or wisdom while he's at school 3500 miles away. He's have a rough patch playing hockey at the moment so while this was written for HIM playing in his chosen sport, I think these words transcend to just about anything and everything. "The […]
All Children...11/12/2921
Remember during extremely stressful times that ALL children spill milk. Learn to smile and wipe it up!!! Today's Training: AirDyne: 30 mins PNF Stretching: 10 mins Hex Bar Deadlift: 3 RM Reverse Hyper: 3x12 45 degree Back Extension: 3x12 4-way shoulders: 3x20
Don't Limit Your Challenges 11/23/2021
Don't limit your challenges, but challenge your limits. Today's Training: AirDyne: 30 mins Bike Commute: 26 mins Prowler: 12x120 yards x added weight Three-way shoulders: 3x20 Shrugs: 4x10x405 Pull-ups: 20 Chin-ups: 20 DB Supine Tri Extension: 3x12 Cable Pushdowns: 3x12 Concentration Curl: 1x25 Bike Commute: 25 mins
There is no "Old YOU" 11/22/2021
I hear a lot of people saying they want to get back to their "old self" or "old ways". The reality of that is you can't stand in the same river twice. It, like time, keeps moving and there is only a new you that needs to be created and nurtured. Work at improving...DAILY […]
Becoming a MAN. 11/19/2021
Becoming a man isn't reached when you turn a certain age. It's reached when you reach a certain state of mind!!! Today's Training: Run: 5 K Squat Hell: Pyramid the weight doing 10 reps until the then reps become a PRE=8 or 9 Then go back down in the same increments you went up […]
11/18/2021
I have counted quite a few "Cherry Pickers" in my program. I schedule things out on a yearly plan and then narrow it down for most of the people that train with me to fit both their needs and my training expectations monthly. I tend to lock in on the daily training depending on the […]
Life is NOT Fair 11/17/2021
Have you ever asked yourself why life isn't fair? Of course, it's not! That is why you should prepare yourself for MAYHEM! Today's Training: Bike Commute: 26 mins AirDyne: 10 mins Legs only, 10 mins Arms and Legs, 10 mins Arms only Prowler: 15x120 yards Suspended Knees to Elbow: 2x15 Ab Wheel: 2x15 DB […]
Make Your Mistakes in Practice 11/16/2021
Every morning I send my son some words of encouragement as he attends Bishops College in Canada on the east coast. He got back from a week's break on Sunday night and what he tells me had a shitty hockey practice on Monday. If you know my son, he is way harder on himself than […]
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
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 […]
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
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 […]
I saw a great "Life" quote today. 11/1/2021 (can you believe ...
"Your life is made of two dates and a dash. Make the most out of the dash." Today's Training: AirDyne: 30 mins Warm-up. Pull-ups on the fat bar: 7x2 Dips: 7x5 Chin-ups: 7x2 Push-ups: 7x5 D.E. Bench: 8x3x60% Then add 10% and do a four board press for three reps Add another 10% for […]
Stop Benching like You're Wearing a Bench Shirt 10/29/2021
When I teach people how to bench after I show them how to "set up" with all the tightness and visual/verbal cues the next thing on the agenda is the bar path. When we unrack the barbell if you let the bar drift towards your hips you'll feel the tension in the shoulders. Letting it […]
Masculinity isn't Toxic 10/28/2021
Just for fun, I choose one person per day to "pick on" regardless of who they are. Normally I will pick on one of my "training partners" and it starts with the normal "chirping" that made John Gruden resign. No big deal! Yesterday I thought it would be wise to include some of the gals […]
"1000 rep Arm Routine" 10/27/2021
Today's Training: AirDyne: 30 mins 1000 rep arm routine 5 sets x 20 reps of the following: BB Curl Rope Tri Pushdown DB Curl DB Supine Tri Extension DB Hammer Curl Dips Reverse Grip Curl Tricep Kick Back Single Arm Banded Curl Single Arm Banded Overhead Tri Ext Bike Commute: 39 mins. The trail was […]
Taking Risks 10/26/2021
You are either a risk taker or you are not a risk-taker. No in-between here. If you DON'T take risks, you'll NEVER win big! Just make sure they are CALCULATED RISKS.... Today's Training: Run: 5K Pull-ups: 6x2 Dips: 6x5 Chin-ups: 6x2 Push-ups: 6x5 Floor Press from 3 board height: Work up to a […]
"Ka-POW" That hamstring hasn't sounded like that in YEARS!
Every now and again, you can be doing everything right and something will go haywire just to remind you that you aren't a god with divine strengths. I make sure that I'm hydrated and warm prior to making any lifts. Then as we head into the upper weight categories I make sure we do the […]
Just Say "No" 10/22/2021
You MUST learn the skill of being able to say "No"! You don't need to lie or make excuses. You need not over-explain yourself Simply Decline! Today's Training: AirDyne: 30 mins Pull-ups: 6x2 Dips: 6x5 Chin-ups: 6x2 Push-ups: 6x5 Dynamic Bench: 10x3 w/ chains C/S Row: 4x10 Tricep Push Down: 4x12 DB LR: 4x6x […]
If You Can Safely Take a Shower 10/21/02021
I've more times than not commuted to my gym (no matter where it was) from my house via bicycle or run. It never mattered what the weather is like either. My ONLY issue is when I see it pouring rain or snowing like the "blizzard of '78", leaving the front door is a bit harder. […]
10/20/2021 "As a Man Thinks..."
The Bible (Proverbs 23:7) tells us that as a man "thinketh in his heart, so is he." Roman emperor Marcus Aurelius (121-180 AD) concluded, "We become what we think about. So if you think you're fat, out of shape, and weak, you probably are! It all starts with a change in your thought process! Get […]
Just the Program Today 10/19/2021
No words of wisdom, nor coaching points today... Just the training and only the training. Today's Training: AirDyne: 30 mins Heavy Duty SMR Pull-ups/Chin-Ups: 5x2 Dips/Push-ups: 5x5 Ab Wheel: 2x18 Windshield Wipers: 3x10 Floor Press: Work up to a HEAVY three reps, then take three singles going up a little bit in each […]
How are You Living? 10/18/2021
"If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present." ~ Lao Tzu Today's Training: AirDyne: 30 mins Pull-ups/Chin-ups/Dips: 5x2/5x2/5x4 Ab Wheel: 2x18 Windshield Wipers: 2x18 Good Mornings: Work up to a heavy […]
"Advice from an Old Man" 50 Thunderbolts to Live By 10/16/2021
Some old man wisdom for you... Have a firm handshake Look people in the eye Go ahead and sing in the shower Own a GREAT stereo system If in a fight, hit first and hit 'em hard Keep secrets Never give up on anybody. Miracles can and do happen every day Always accept an outstretched […]
You CAN Train without a Telephone 10/15/2021
I post the daily workouts because I have a few people that follow along with my program and they aren't anywhere near where my gym is at. However, I see a LOT of folks that can't go through a session without taking photographs of THEMSELVES and posting on ALL the networks and they aren't coaches […]
10/14/2021 Using the SSB Yoke Bar
I like to teach using the Yoke bar by telling the squatter to hunch up and create the "pad" with the traps. That way you save your spinous process of the cervical vertebrae. Then, to engage the lats, push the handles up in the front while keeping the elbows tucked in and shoving (here we […]
Hard Lessons 10/13/2021
One of the hardest lessons in life is letting go. Whether it’s guilt, love, anger, loss, or betrayal, change is never easy. We fight to hold on and we fight to let go. Today's Training: AirDyne: 30 mins Concept II Row for time: 5000 meters Tempo Reps: 2-1-3 DB Curl 4x8 Rope Pushdown: 4x10 […]
10/12/2021
When teaching the position of the body in a floor press, I like to have folks get under the bar and do a HUGE hip extension. As the participant feels their weight on their traps and back of the head I can get them to understand the idea of "Putting their shoulders into their back […]
10/11/21 Pull Sumo, Double Overhand, No reciprocating grips, Don't ...
I didn't give anyone the choice today which way they were going to Deadlift. I wanted to open everyone's hips up so we pulled sumo only. Secondly, it was a grip strength test. Since the pinky and the thumb connection is the weakest link in the upper body, it is a built-in "safety" technique. NO […]
10/8/2021 Sometimes you have to outlast the suck
Early morning today came way too fast. I know that I had to get my dog out before I went to the gym and the only way I was going to fit in my conditioning AND allow my dog to be alone for the duration of the morning was to get her out and run […]
10/7/21 You don't check ME out...I see if you qualify to workout in...
People wonder why I go through a three workout tryout...??? It's because I can determine after three days whether that person QUALIFIES or not to make my team. I'm at a stage in my coaching career where I don't care if a person likes me or not. They don't come in to "check me out". […]