11/22/2022 Nothing But the Program Today
Not a thing to add. No wisdom, no jokes, nothing. Just what we did today... Today's Training: Cycle: Commute AirDyne: 15 mins Arms only Dynamic Bench: 10x3 Dynamic OHP: 10x4 DB Fly: 2x50 DB Lateral Raise: 4x10 Push-up: 100 reps in as few sets as possible C/S Rear Delt Raise: 2x50 Shrugs: 4x10 Cycle: Commute […]
11/21/2022 I Was Standing in the Bank...
I was standing in the bank this morning waiting to deposit a few checks. I know I could do it at the automated teller, but if you read my stuff here, you know I'm "Old School". I like to see a person's face. I try to make them smile at the minimum and if I […]
11/18/2022 Progress Happens Over Time
Progress happens over time, NOT overnight. Training for strength, endurance, or body composition is a MARATHON, not a sprint. Work hard, stay consistent, and be patient. Today's Training: Cycle: Commute AirDyne: 10 minutes Arms only C/S Row: 3x10 Lat Pulldown: 3x10 Blast Strap Row: 100 reps in one set DB Supine Tricep Extension: 3x15 BB […]
11/17/2022 I'd Rather Ride My Bike
Finally, I have a reprieve from the car maintenance program that I've been on all week. I really do like riding my bike in the wee hours of the morning to my gym. The only creatures moving with me at this time are various forms of wildlife, and as I get closer to the urban […]
Building A Deadlift with Chain Suspended Good Mornings
Building a deadlift is something that most people don't actually know how to do. JUST DEADLIFTING is rarely ever the answer but as soon as someone contacts me and mentions that their deadlift just stopped growing, I'll ask "What 4 Exercises Build Your Deadlift Besides The Deadlift?" I almost always hear crickets in the background. […]
11/16/2022
This is my week for fixing cars that I don't drive. Today my Vanborgini (2006 Honda Odyssey) needed to get its sliding door checked because it wouldn't close without a nice hip check. Well, as Murphy's Law dictates, I get it to the "shop" and low and behold, it works every time without needing any […]
11/15/2022
It seems as of my life is consumed with car maintenance. Ironically, I don't drive a car. I ride a bike. But such is the life of an old car owner. Anyway, since the car places that do the repairs on my vehicles like to get stuff done early and I work early in the […]
11/14/2022 "Self-discipline"
Self-discipline begins with the mastery of your thoughts. If you don't control what you think about, you can't control what you do. The * means I personally added this to the day. Today's Training: *Cycle: Commute *Prowler: 10x80x +50 lbs Concept II Row: 15 minutes #3 hole pin Pull: 6 RM doing three sets of […]
Check-Ins With Rhodes and Wendler
With friends like these, who needs enemies. Seriously though, having people keep you in check is important.
11/11/2022 The Eleventh Hour...
On the 11th hour of the 11th day of the 11th month... when the guns fell silent, we will remember. Thank you all that served! Today's Training: Cycle: Commute Suspended Knees to Elbow: 3x12 Ab Wheel: 3x12 Side Flex over the 45 degree back extension: 3x12 5x20 of the following: B.B. Curl Cable Tricep Push-down […]
3 Words That Will Change Your Life
Three simple words that will change your life that are seemingly not so simple for anyone to say. Three simple words that I've learned so well over the last few years that they not only have humbled me but they have allowed me to grow more as a person than any other three words I've […]
11/10/2022 247 Years! HBD Devil Dogs
“The next generation of Marines may operate differently and in different places than the Marines who wear the Eagle, Globe, and Anchor today. Yet they will join a long and proud heritage of Marine fighters who have never turned from a threat or an enemy. We will always remain most ready when our Nation is […]
11/9/2022 Pop Your Heart Wed.
Typically Jesse Burdick and I run opposite on our programming. No, not that we differ, on the contrary, we have similar ideas and implement the same thing at the same time of the month. Where we differ is on what DAYS we do things so as not to overlap and get in each other's way. […]
11/8/2022 Do You Have Issues? (and Election Day)
If you have issues, work fucking harder, because NO ONE cares about your issues. Make sure you vote after you train! Today's Training: Concept II Row: 10 mins Ab Wheel: 3x12 Suspended Knees to Elbow: 3x12 Ab Crunch: 100 reps Dynamic Bench: 10x3 Dynamic OHP: 10x3 DB Fly: 3x15 DB Lateral Raise: 3x15 Stretcher Push-ups: […]