In two weeks, you'll feel it. In four weeks, you'll see it. In eight weeks, you'll hear it. Today's Training: Shoulder Saver: 4 positions; #1 Ball Wt. (Lightest); 50 reps in clockwise and counter-clockwise directions Banded Face Pull: 100 reps Micro Mini Banded External Rotations: 100 reps each shoulder "Lean Out" DB Lateral Raise: 3x15 […]

You may not be there yet, but you are closer than you were yesterday. You have got to keep pace! Quitting is never an option. Today's Training: Cycle 4-way Neck: 1x12 Kettlebell Ladder: 1-20 GHR: 5x12 Prone Leg Curl: 5x8x+10 lbs more than three weeks ago Reverse Hyper: Using a "Hip Circle": 5x10 with a […]

Invest in your personal growth and development, recognizing that self-improvement is an ongoing journey. Don’t be afraid to start new whenever necessary, always striving to become the best version of yourself. Today's Training: Cycle: Bench: 4 RM from the spotting straps that give you a 1" clearance from your chest Selectorize Incline Chest Press: 2 […]

There are seven days in the week and someday isn’t one of them. Today's Training: Cycle 4 Way Neck: 1x12 2 sets of 4 reps done super slow super set with 2 sets of 40 reps at a quick "pumping" pace of the following: Cycle

I probably try to spend more time distracting myself while conditioning than I do focusing on it. Sometimes you need to be present.

I am a big fan of the Hawaiian islands. My destination of choice has been Maui until recent fires move me over to Kaui this year when I get a break to go. I digress... Upon my return to Lahina, I always get to see a couple of "street people" that I've befriended over the […]

It's that time of the month! One time every 30 days we set aside a day, usually a Friday to perform 1000 reps for the arms only. Today was that day! Today's Training: 5x20 of the following exercises: When you feel like dying, do 10 more. This will work if you work this.

This is good stuff.

I run a very tight program in my gym. I have a list of rules that I made up over the 55 years of experience that I have within the confines of "Athletic Preparation" most of which keep people from injuring themselves. If it can make you permanently disfigure or kill you, I've done it. […]

Every day be 5% stronger than yesterday. Today's Training on Minimal Sleep: Cycle KB Ladder:1-20 with a maximal breath rate of 10. From the 10 rep swing on up to the 20, take no more than 10 nose breaths. GHR: 5x12 Fat Bar Pin Pull vs. Mini Bands: 6 RM This was a lot of […]

Seven days without me makes one weak! See what I did there? I should make this a t-shirt... Today's Training: Cycle 2x10 of the following as a warm-up: Air Squat Blast Strap Row Split Squat Push-up Face Pulls Cat/Camel Fire Hydrants 300 reps in as many sets as necessary before leaving the gym. So I'd […]

You never let quitting enter your mind as it is a sickness, and it will weaken you. Today's Training: Cycle KB Ladder: 1-20 Mt. Dog Row:5x10 C/S Row: 5x10 Lat Pulldown: 5x10 Fat Grip Hammer Curl: 4x10;1x30 but heavy. Do them without stopping even as they become "partial" reps Reverse Grip Zig-Zag Bar Curl: 3x20x […]

Training used to be so easy. You looked at a magazine article or what your buddies were doing. Now you're constantly barraged wtih new info.

Today's Training: Kettle Bell Ladder Warm-up: Start with a 20 kg KB swing it one time and put it down. Take ONE nose breath. Then swing it two times. Put it down and take TWO nose breaths. Follow it up with three swings and three breaths, then four and four, 5x5, and progress it until […]

When I'm in the middle of a good "chewing out" or giving someone some heated information and they answer me with, "I know, I know, Coach" to shut me up, I come back with "NO! You don't know. To know and not to do, is not to know. Because you didn't do it, you DON'T […]

Holy Buckets! I didn't realize how many people were reading my Coaching Log. After the site went down, many contacted me on my social media pages and I was quite surprised as to the number of people who were getting their training program AND buying into my warped sense of humor. I feel blessed! So […]

I gotta make it hard somehow.

– Dave Tate The only devices allowed in my gym are to answer your spouse or kid. Otherwise, I see if it is "Selkow tested tough" based on high impact. Today's Training: GHR: 5x12 Squat: 4 RM Low Box, SSB Yoke Bar Rep Squat: 5x15

Once a month we implement the 1000 rep arm routine that is listed below. It never fails to BLOW up the arms for that Friday "PUMP" We fellas think that the ladies will dig when they see it. Frankly, every woman that I have asked hasn't cared that much whether the guys' arms are jacked […]

I am generally a fairly upbeat person. I enjoy other people's successes and find something good in every performance. Yes, I will judge and critique but only to help a person improve. I tend to smile more than I frown. Since I ride my bike to and fro from the gym as I commute daily, […]