You have to make changes in your life. "If you always do what you already have done, you'll only get what you already have". Change your routine! Today's Training: Cycle: Commute Concept II Row: 21 minutes DB Flat Chest Press: 8 RM. Do these more like a bodybuilder. Don't lock out. Keep a bit of […]

Since starting my conditioning block, my second session on resistance training days has been a calisthenics circuit. I'm psyched about the added benefit.

I've been rowing on the ergometer lately, and just so happened to have worn off the skin on the heel of my foot. "Awesome blister, Har"... Today I decided to put a conditioning element in our leg routine by incorporating the same idea of the "1000 rep arm day". Needless to say, the larger muscle […]

AMRAP is an acronym for "as many reps as possible". We often assign sets x reps x weight, but in this scenario, we only do two sets and want to be at a point NEAR tetani as possible. Choosing the correct weight is the question. For our groups today, I told them to use the […]

As old as Boron. Make your kids read this.

Everyone is an expert with no experience. Everyone is an influencer without battle scars. Everyone talks a great game with only their wishbone and no backbone to back it up. You need to push yourself to improve. You do the same things at the same rate, and you'll maintain. You do nothing but sit on […]

These were really hard. (at least they were for me. My hips were barking! Today's Training: Cycle: Commute Concept II Row: 20 minutes Med Ball Mobility Complex: 2x10 Suspended Knees to Elbow: 3x15 Side Flex over 45-degree Back Extension: 3x10+Dumbell ( no need to go super heavy) GHR: 5x12 Dynamic Anderson Squat: These were brutal. […]

Then it would help if you had a level of discontent to jump-start. Today's Training: Cycle: Commute Ab Wheel: 3x15 "V" Ups: 3x10 Med Ball Complex: 2x10 C/S Row: 4x8 Pull-ups: 2x As many reps as possible Chin-ups: 2x AMRAP Smith Machine Skull Crusher: 2x Yuma Barbell Curl: 2x Yuma X body Supine Tricep Extension: […]

Today's Training: Kettle Bell Ladder: 1-25 BOSU Sit-ups: 100 continuous reps Front Planks: 3x1 min. GHR: 5x12 #3 Hole Pin Pull Max Effort: 3RM Reverse Hyper: 3x15 45-degree Back Extension: 3x12 Concept II Row: 20 mins

Too often people have unrealistic expectations for training. When setting up any program you need to establish your non-negotiables.

The fact that you aren't where you want to be should be enough to motivate you. Let the gap between your current reality and your desired destination serves as a powerful motivator to propel you forward. Instead of being discouraged by your present circumstances, let them fuel your determination to strive for something greater. Use […]

But it is Thursday so go Punch Someone in the Throat. Other than that, here's the training for today. Today's Training: Cycle: Commute BOSU Situps: 125 Woodchops: 3x15 DB Lateral Raise super set w/ Push-ups: 4x10 Face Pulls super set w/ Cable Fly: 4x10 DB Rear Delt Raise super set w/ DB Incline Press: 4x10 […]

Or most athletic.

It’s called tomorrow.BUT!!! You only have a finite amount of those. Today's Training: Cycle Knees to Elbow: 3x15 Side Flex Hip Up: 3x15 KB Ladder: 1-25 GHR: 5x11 yes, eleven because it's not ten. Dynamic Squat: 10x2 Single Leg Jumps: Put a foot on a 12" box and drive off of it as high as […]

Along with the new tempo, super slow reps, and cluster sets, we have also added reps to failure. Now remember, we are talking about accessory and supplemental exercises. The "Big Four" are still being trained the Conjugated way. But, "Reps to failure" aren't exactly completely exhausted. I still think if you train a muscle to […]

An important thing to remember when dialing up a part of your program is, you can't serve more than one master at a time.

Merriam-Webster dictionary; empowerment: noun em·​pow·​er·​ment  plural empowerments the act or action of empowering someone or something: the granting of the power, right, or authority to perform various acts or duties empower verb em·​pow·​er im-ˈpau̇(-ə)r  empowered; empowering; empowers Synonyms of empower transitive verb : to give official authority or legal power to empowered her attorney to […]

Just yesterday it was August 1st. I blinked. Damn, that was fast. With that, I say, Let's begin again! Today's Training: Cycle GHR: 5x11. Why eleven? Why not? Hex Bar Deadlift: 3 RM Good Mornings (as an accessory): 5x10 Leg Extension: 5x10 Concept II Row: 20 minutes Cycle

Sometimes, it's just fun to do some old-school hypertrophy training. No conjugated Russian stuff. No tempo reps, not much thought but to get a FREAK'N PUMP and talk smack to your training crew. While I live in California, I am quite a few hours away from Venice Beach "The Mecca of Bodybuilding", but the shit […]

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