Oct: 26th Peel Me off the Ground

October 26^th: Wednesday

Today was as minimalist as it gets. Squat day, high rep day, gonna be a fun day.

Based on a 300lb or so max my numbers felt small

40%-125-5

50%-155-5

60%-185 for max. I hit 40 and the only reason I stopped is because I was starting to gas and would have probably put my back in danger even with the light weight if I was gasping for air.

By the time I was finished I was gasping for air. Is it sick that I love that feeling? Is it?!

I decided I was almost about finished physically so I went for kettlebell swings; 48kg for 20 sets of 10 with 20 sec between them. This felt like a good idea at the time, but by set 12 I was starting to hurt. I almost wussed out and went to sets of 5 or bumped up the rest time, but that really wasn’t an option. It was my mind playing tricks on me.

That’s going to happen. There are going to be times when you’ll say “ok, that was enough.” That is your mind protecting you from pain. Pain is inevitable. Suffering is optional. You have to go through it. It’s the ONLY thing that will can change a human inside and out. To endure the uncomfortable feelings that come with intensity, growth, and progress.

WHEN you can endure that on a regular and consistent basis is when you are truly transforming. Not a lame 12 week transformation, but a transformation for life. A transformation that will extend beyond getting a six pack. Trust me. It will happen without a doubt.

12:30PM-8oz sweet potato, 10oz chicken breast, lettuce, 3tbsp organic ketchup (on the potato, not the lettuce)

3:30-HPN P(3)

5:00-8oz chicken breast

6:30-2 bowls cinnamon toast crunch with almond milk

8:00-Flamebroiler Beef with Brown Rice Bowl.

9:00-small cookie, protein shake (My wife makes the best damn baked goods.)

Oct 21st: Military Press Time and Bad Ass Cardio Workout

October 21^st: Friday

I definitely overshot my overhead press max. I need to scale back a little for my next 4 week cycle.

Log Press (no clean)

106-7

123-5

140-2+1 assisted (need to lower max slightly)

-2 min between

Ring Pull up(32kg)-3 (24kg)-5 (bw)-12 (had friend count so there was NO cheating)

Incline Shrug (245)-8,8,6

90 sec between sets

Double Snatch (28kg)-8 (32kg)-5,3

Lateral Raise (30lb)-10,10,10 (strict. No swinging. Saved that for the swingsJ

Finished with a bodyweight circuit:

(Video coming soon. This was a killer!)

Hand walkout to Jump Back-60 sec

Split Squat Lunge with Hold-60 sec

Hand Jump out to walk back-60 sec

Jump Squat with hold-60 sec

Rest-30 sec

Deck Squat-60 sec

Body Slide-30 sec

Deck Squat to Jump-60 sec

Hindu Pushups-30 sec

Deck Squat to Burpee-60 sec

Rest-60 sec

Jump Rope Double Unders

10 sets of 20 with 20 sec breaks

Medicine Ball Underhand High Throws-30 sec

Med Ball Slams-30 sec

Rest 30 sec

3x

Used a 25lb medince ball. My shoulders HATED me.

12:30: 8 oz chicken breast, 5 oz potatoes with ketchup (I freaking love ketchup)

2:00: HPN supps

3:30-Train

6:00-Frozen yogurt with banana, 8 oz chicken, 2 small slices pizza (no cheese, so basically pizza flavored bread)

9:00-8 chicken breast, 1 cup white rice

11:00-1/2 cup almond milk, casein protein, ½ cup gluten free cereal (Jack ate most of it)

Killer Core Exercise

As always, creativity is key to make sure things don't get stale. I tried this exercise awhile ago and holy @#$$% was it tougher than I thought. Hits the core unlike anything I've ever done. Brutal stuff, but very rewarding. Forget standard crunches and crap, this thing coupled with a a lean healthy diet will get you the six pack you've always wanted.

Training Journal Series: Pull ups

Pull-up Ladders are a fan-fricken-tastic way to work on your pull-ups in a relatively short time frame. Given a 60 minute workout, get a couple of 1 through 5 (1,2,3,4,5) pull ups in and you’ve got yourself 15 pull-ups right there. Do that multiple times and you’ve got yourself a ton of pull-ups!

Did 3 sets of it today at the end of the workout. 45 pull-ups! Not a bad way to finish your workout.

Ladders were popularized by Pavel in Enter the Kettlebell along with other strength advocates out there. This is nothing new but, still great to incorporate in your training. When I have clients who want to get their pull up numbers up I will have them do that routine but spread out throughout their workout.

For example, they would start with a pull up ladder (1-5 for example) then work into some other movements. They would then return to the pull up bar for another ladder set. They would work on something else and then finish their workout with the same ladder. Busting out 45 pull-ups when they could maybe get 10 or less before.

If you can’t get one pull-up in then just spread them out through your entire workout. When I was first working out and couldn’t get one I would just hit the pull up bar every few minutes throughout my workout. While most people would be embarrassed to do one, not me! Worked like a charm and the results speak for themselves.

Give it a shot and let me know how it works for you.

Boost your strength with just your bodyweight.

Bodyweight training has it's obvious advantages. The biggest one being the portability factor. The problem with some bodyweight training is that it can be BORING.

A great way to spice up your training is to practice one arm assisted exercises. A one arm pushup can be a little brutal on it's own but an easy way to progress is by having one arm by your side and the other straight out in front of you. This puts most the pressure on the arm by your side.

The same thing goes for your chin ups/pull ups. Use a mixed grip (one hand over, one hand under) and put most of the pressure on the underhand side. A great way to practice one arm chins.

Strength is not just working the specific muscle or movement but the core must be stronger overall. In order to squat 500lbs or perform a one arm chin up your core HAS to be stronger. With these methods mentioned above not only your core will definitely get stronger thus building overall strength.

Incorporate these today to not only get a great workout but also to boost strength gains tremendously. Simple, brutally effective and no need for any equipment. Win, win, and win.

Fun lil workout today...

Had a great session today. Wasn't feeling in the mood for heavy kbs so decided to take this opportunity to get a little blood pumping.

Woke up early for a long walk with the dogs. Felt nice

Did the following routine right after:

Morning cardio. walk, meditate, got some work done and then did the following with a 16kg (can't always go heavy!):

30 sec kettlebell snatch l, r
30 sec kettlebell mid pull (like a high pull but lower. dominates the biceps) l, r
30 sec swing flip l,r
...-5 min jump rope
--repeat 3x no break.

Finished with some BCAAs. lunch in a few.
As my good friend Gerard would say, feeling good like I knew I would.

As the day went on worked in some body weight training.

Did Pike Push ups on the push up rails followed by wide grip pull ups
5 sets of 10 of each with a minute break.


Worked in some A Frame push ups, thick grip curls and close grip push ups.


Felt strong even just using my own body. A nice break on the joints to have a light day.



Give it a shot so you don't burn yourself out. This little workout will definitely help you lose fat, build conditioning and get your heart pumping.


Not too shabby for under an hour!

Enjoy.