This time from 2022

Don’t let anyone ever trick you into thinking differently. Today's Training: Cycle 4-way Neck: 1x10 Ab Wheel: 4x10 "Lara" Abs: 4x10 Chin-ups super set with Zig Zag Bar Curl: 10x5 of each DB Supine (Elbows Out) Tricep Extension: 4x15 super set with Dips: 4x25 Single Arm DB Preacher Curl: 4x10 super set with Single Arm […]

Surround yourself with individuals who support and uplift you, rather than those who seek to undermine your progress. Today's Training: Cycle BOSU Sit-up: 100 reps Blast Strap Row: 4x25 Face Pull: 4x25 Pull-a-part: 4x25 DB Lateral Raise: 4x10 Rear Delt Destroyer: 1x60-40-20 Shrug: 3x30 Lat Pulldown: 4x10 C/S Row: 4x10 DB Pullover: 3x15 4-way Neck: […]

We are a week away from the height of summer. For the past eight months, we have worked HARD going six days a week with a ton of volume to right our bodies for the beach and sports. It's time to pull back on those reigns because you can go hard or long, but you […]

If it seems like a lot of training was done today, it was! Often I will have my crew come in on a Saturday to Squat or Deadlift but feeling like I wanted a two day weekend preceding our Independence Day celebration, I thought we would plain old fashion "CRUSH OURSELVES"! So I combined the […]

From 2023

Sometimes it's not teaching the technique, Sometimes it's not teaching the program I asked a group once what the"product" we were selling was. They told me that they were coaches and not salespeople. I returned with, "No...when you have an idea or a concept that you want people to take on, you are definitely "Selling" […]

I feel like I have been program hopping for a while. However, I have been following a new training program that I have developed for the better part of this year. A good portion of it is based off of Wendler's take on Prilepin's chart. I wanted to introduce it before I outline my program in the coming weeks.

As you get older pain will show up for no particular reason. One minute everything is fine and you go to bed satisfied and tired. You sleep a solid eight hours and when you wake up...BAM! Something is wrong somewhere. My latest experience was in the socket of my hip. I squatted with my crew […]

Today's Training: Cycle 4-way Neck: 1x8 Ab Wheel: 4x12 Max Effort Bench: 6 Rep (Beat Last Week's #) Pull-ups: 7x 1/2 the amount you can go totally bonkers getting X BW In other words, if you can do 20 reps, do seven sets of 10. If you can't do ONE pull-up, LOSE WEIGHT, and try […]

you have to make changes in your life. Today's Training: Cycle Weighted Sit-ups: 4x10 DB Supine Tricep Extension: 3x60 super set w/ DB Hammer Curl: 3x30 Use "Fatgripz" on the DBs 3-way Shoulder: 3x20 Front, Side, Rear Delt as a Giant Set Shrugs: 4x15 4-way Neck: Increase the weight this week 1/2 "brick" 1x8 Cycle

As Deebo would say, "Stop being a little bitch and c'mon!" When lifting heavy, there are times when you throw caution to the wind and you just have to get after it. At 66 years of age, I can come up with a lot of reasons not to add more weight to an already heavy […]

After 10 years in the private sector and 25 as a teacher, the time has come. I am officially retired! I'm 54 and the possibilities are endless.

Pain builds character, laugh at it. Instead of allowing pain to defeat you, use it as a personal growth and development catalyst. Embrace challenges and use them as a personal growth and development catalyst and setbacks as opportunities to build resilience and strength. Today's Training: Cycle Suspended Knees to Elbow: 3x12 Side Flex with Woodchop […]

And, Highland Games!

I am all for spontaneity. In certain areas of life, change can be a good thing. After all, "If you always do what you've always done, you'll get what you already have". However, I have come to realize that if I don't do certain things as if they were rituals, then my day or week […]

Today's Training: GHR: 4x12 Suspended Knees to Elbow: 4x12 BOSU Sit-up: 100 reps Dynamic Squat w/ increasing straight weight: 10x2 Dynamic Deadlift w/ increasing straight weight: 10x1 Reverse Hyper: 3x12

A real hard heavy hug... From a Barbell! Today's Training: Cycle 45-degree Side Ab Flex: 3x12 on each side Cable Woodchop: 3x15 on each side 4-way Neck: 1x15 Max Effort Bench: 6 RM Pull-ups: 6x 1/2 the amount you can do for a max rep set. In other words, if you can do 10 pull-ups […]

Seated Row Variations.

Groin and knee warm ups!