Adding Joker and PR Sets Back After A Year Off
I finally figured out how to program Joker and PR sets back into my 5/3/1 program.
1.2.2025. You're Hated...
Train like it! Training: Cycle Concept II Row: 20 mins BOSU Sit-ups: 100 reps Ab Wheel from the standing position: 3x10 Flutter Kicks: 3x20 Cable Rear Delt: 4x20 super set w/ Cable Crossover: 4x20 DB Lateral Raise: 4x10 super set w/ DB Chest Press: 4x10 Dynamic Bench: 10x3 Dynamic OHP: 10x3 Cycle
1.1.2025. Happy New Year Still The Same Old Me
Today's Training: Hike: 2.5 hours with a vertical climb of almost 1000 ft This was a lot harder than I remember. Perhaps because I did this climb over a decade ago. Note* I will have to do this more often so I don't feel as horrible as I do now. hahaha GHR: 3x10 "Frog" GHR's: […]
12.31.2024 Take A Chance This New Year
"Be always at war with your vices, at peace with your neighbors, and let each new year find you a better person." – Benjamin Franklin Today's Training: Cycle Row: Concept II for 20 minutes Floor Press: 5 RM. Each rep will be held for a five-count isometric contraction at the top. Isometric Floor Press: At […]
12.30.2024 Last Year’s Words
“For last year’s words belong to last year’s language. And next year’s words await another voice.” – T.S. Eliot Today's Training: Cycle: Commute Concept II Row: 20 minutes GHR: 5x12 Cable Pull-Throughs: 5x12 Dynamic Effort Squat: 10x2 Dynamic Deadlift: 10x1 Cycle: Commute
Making A Deal With The Devil
The deal I have to make with myself
when I'm either all in, or all out with my training.
12.24.2024 Merry Christmas and Happy Hanukkah
There is always something special about Christmas Eve and the people who come to the gym. Everyone is in the spirit, they all get after the session knowing that the rest of the day and this evening are going to be quiet and reserved. Lots of mirth and laughter! Good times. Today's Training: Run: Fartlek […]
12.23.2024 Now That the End of The Year Is Near...
I wonder how many people wish they didn't give up on themselves after they said, "2024 a New Year, A New Me" ??? I also wonder how many will lie to themselves again this upcoming year. Today's Training: Cycle: Commute. It started alright, but the rain came down pretty darn hard when I got to […]
12.22.2024. Sunday/Runday?
Today's Training: Yup, you guessed it. Last night was a late night (for me) as a few friends had a get-together to celebrate Christmas and the Holidays. When that 9:00 PM hour strikes, I turn into a pumpkin. It just happens, my legs shrivel, my arms fall off, I turn a lush shade of orange, […]
12.21.2024
Today's Training: Run: Fartlek 3 miles. These are getting more fun every time I do them. Run when you are ready, slow down and jog a bit, walk if needed, and then when the urge hits, SPRINT! The average of all the different types of locomotion is roughly an 8:30 mile. Not bad... GHR: 5x12 […]
12.20.2024 Listen, Smile, Agree
Then do whatever you were gonna do anyway. Today's Training: Cycle: Commute Weighted BOSU Sit-ups: 3x10 Woodchops: 3x10 Negative Chins: 3x3 Negative Dips: 3x5 DB Supine Tricep Extension/ Super Set w/ DB Hammer Curl: 3x100 non-stop reps Concept II Row: 20 mins. Cycle: Commute
How I Know When To Switch Training Blocks
If you are not competing regularly it can be difficult to decide how long a training block should run. Here's how I know.
12.19.2024. Do Things At Your Own Pace.
Life is not a race. Resist the temptation to compare your progress or achievements with those of others. You have to trust the timing of your life and embrace the journey. Every step forward brings you closer to your goal. Today's Training: Run: Fartlek 3 miles Cycle: Commute Machine Row: I used a "Selectorized" machine […]
12.18.2024 Everyday You Need To Do Something That Sucks
Every day, to keep things in check, I need to humble myself by doing something that is a bit uncomfortable. Although I live in California and it is never below zero, I take an ice-cold shower outside regardless of the temperature or forecast. I also commute via a bicycle back and forth between my gym […]
12.17.2024. Negative Accentuate Training Today
What that means is to accelerate the weight (concentric or the shortening of the muscle belly), Hold the contraction for a three to five count, and then return the weight (deceleration or the lengthening of the muscle) super slow! Concentric is the weakest of contractions, Static is the middle, and Eccentric is the strongest of […]
12.16.2024. Real Tough Day for Me
I got exactly one-half hour of sleep last night. I tossed and turned and said, "The heck with it." I got up and took my dogs for the run at 1:45 AM. Then, because I was so amped up, I got to the gym to row. Following the conditioning I then went ahead and implemented […]
Greasing The Groove - With Purpose
I don't think I ever felt better simply lying around. They say movement is medicine. I agree with a couple of caveats.