Friday, December 23, 2016

Thursday, December 22, 2016

12.22.16

5 Rounds
ExercisesWeightReps
Bench Press100lbs10
Kettlebell Rows70lbs5R/5L
Kettlebell "Short Swing"53lbs10

5 Minutes

ExerciseReps
Pullups2
15 sec of rest

Airdyne Bike

RepsTime
50 cal1:32



Source - Wolf Brigade Gym

Wednesday, December 21, 2016

12.21.16

Dumbbell Suitcase Deadlift
WeightSetsReps
70lbs312

6 Minutes (13 Total Sets)*

ExerciseReps
Burpee3
Lunge6
*Minimum expectations:
1 to 3 months attendance: 14 sets minimum
If applicable, each set under the requirement at the end of 6 minutes equals 2 minutes Airdyne.

6 Minutes

ExerciseReps
Airdyne12 rev
V-up6
Bodyweight Row6

Time Under Tension

ExerciseReps
Partial Dowel Pullover25



Tuesday, December 20, 2016

12.20.16

Front Squats (2RM - 185lbs)
WeightReps
95lbs3
115lbs2
135lbs2
155lbs2
185lbs2

Assistance Work

ExerciseWeightReps
Extended Arm Goblet Squats25lbs50
DB Plank Walkn/a50

8 Rounds/Tabata

ExerciseTime OnTime Off
Battle Rope20 sec10 sec

Time Under Tension

ExerciseWeightReps
Prison Abmat Situpsn/a50



Monday, December 19, 2016

12.19.16

Dumbbell Bench Press
WeightSetsReps
50lbs510

Dips

SetsReps
25

Pushups

SetsReps
210

Friday, December 16, 2016

12.17.16

Squats*
WeightSetsReps
165lbs55
110lbs110
25lbs35L/5R
*Perform 5 100lb lat pull downs & 10 25lb KB halo + extension

5 Rounds

ExerciseWeightReps
Hand to Hand KB Swing25lbs30

Time Under Tension

ExerciseTime
Double KB Rack Hold2 min



12.16.16

Pendlay Row*
WeightSetsReps
125lbs55
70lbs15L/5R
53lbs110L/10R
*Perform 10 25lbs KB Swings between sets

Conditioning

ExerciseWeightReps
Elevator Situp25lbs30
Jump Ropen/a150
Rocking Chair15lbs30
Jump Ropen/a150
Straight Jumpn/a30
Jump Ropen/a150
Pushupsn/a30
Jump Ropen/a150

Time Under Tension

ExerciseTime
Pushup Plank Hold2 min



Thursday, December 15, 2016

Brazilian Jiu-Jitsu


Went to my second night of Brazilian Jiu-Jitsu(BJJ) tonight at Vision MMA. It was the last class of the year, but I plan on continuing after the Jan 1. This video is pretty awesome. The words more so than the footage, but its a great perspective about BJJ.  Tonight was pretty humbling.  The instructor asked me after watching a couple drills if I had taken classes before.  That was a pretty nice ego bump.  Following that up by getting choked out 10 or so times without submitting a partner brought me back to earth.

Taking it one day at a time.  Improving 1% today from yesterday.

12.15.16

KB High Pull & Goblet Catch
WeightSetsReps
70lbs55

5 Rounds

ExerciseWeightsReps
KB Push Press53lbs3R/3L
Goblet Squat53lbs9
Burpeesn/a9

Conditioning (5 Rounds)

ExerciseWeightReps
Rocking Chair15lbs5
Abmat Situps10lbs5
Airdyne10lbs5 cal

Time Under Tension

ExerciseTime
Airdyne20 cals



Wednesday, December 14, 2016

Conflict


"Conflict does not need to be something we romanticize or carelessly draw ourselves into, but it is also certainly not something we should fear, cower away from, or live in denial of; Conflict is a universal certainty. 
Peace of mind, peace of self, and peace of current condition are all valuable things to strive for, but expecting a life of serenity and peace in this world filled with selfishness, destruction, and madness is both misguided and impossible. 
Insulate your "peace" with non-victim mindset and appropriate preparation for the unexpected, and reinforce it all with a sound and reliable physical skillset."

The boys and I took our first bjj class today. Try to put this quote into practice.

Tuesday, December 13, 2016

12.13.16

Deadlift (2RM - 300lbs)*
WeightSetsReps
225lbs55
180lbs110
70lbs120
*Superset 10 Pushups & 5 underhand body weight rows between each set

Bench Press

WeightSetsReps
95lbs310

Conditioning

ExerciseRepsTime
Airdyne50 cal2:36

Time Under Tension

ExerciseWeightReps
Mace Good Mornings15lbs25
1-Arm KB Swings25lbs50




Monday, December 12, 2016

12.12.16

Mace 360
WeightReps
15lbs50

5 Rounds

ExerciseWeightReps
Mace Shovel15lbs5R/5L
KB Halo25lbs10
Lat Pulldowns70lbs10

Time Under Tension

ExerciseWeightReps
1-Arm KB Swings2550




Friday, December 9, 2016

12.9.16

Turkish Getups1
WeightReps
25lbs2L/2R
25lbs4L/4R
25lbs6L/6R

Farmer Walks2

WeightDistance
75lbs20 yards
70lbs40
60lbs60

Kettlebell Short Swings

WeightSetsReps
25lbs620

6 Rounds

ExerciseSetsReps
Rower*640
Jump Rope660

Time Under Tension

ExerciseReps
Partial Dow Pullover30
Treadmill*30 cal




1 & 2 Super Set these two exercises
*I used the Rower and Treadmill since I didn't have access to the airdyne bike today.

Thursday, December 8, 2016

12.8.16

Kettlebell Complex/Transitions
WeightTime
18lbs15 mins

Dumbbell Box Jumps

WeightReps
25lbs12
30lbs10
35lbs8
35lbs6
40lbs4
45lbs2

6 Rounds

ExerciseReps
Inch Worm6
Reverse Lunge Box Jump8
Jump Rope100

Bag of Body Parts

WeightReps
35lbs10

Time Under Tension

ExerciseTime
Underhand BW Row Hold2 min
Airdyne20 cal



Wednesday, December 7, 2016

12.7.16

Pendlay Row
WeightSetsReps
120lbs66

Kettlebell Cleans

WeightSetsReps
52lbs63

Conditioning

ExerciseWeightReps
1 Arm KB Swings25lbs60
Abmat Situps25lbs60
Pushupsn/a30
Airdynen/a30 cal

Time Under Tension

ExerciseTime
Pushup Plank Hold2 min



Tuesday, December 6, 2016

12.6.16

Squats (2RM - 225lbs)
WeightReps
135lbs3
185lbs2
205lbs2
225lbs2

Pullups (Mixed Grip)

SetsReps
103

4 Rounds

ExerciseWeightSetsReps
Goblet Squats52lbs225
Goblet Squats30lbs225

Time Under Tension

ExerciseWeightSetsReps
Hollow Rockn/a510
Abmat Situps25lbs510



Monday, December 5, 2016

12.5.16

Hang Power Cleans
WeightSetsReps
95lbs35

Power Cleans

WeightSetsReps
85lbs35

10 Rounds

ExerciseWeightReps
KB Cleans52lbs2
Med Ball Clean and Press30lbs2
Body Weight RowN/A10

Conditioning

ExerciseTime/Reps
Airdyne60 sec
Airdyne @30%30 sec
Airdyne30 sec
Airdyne @30%15 sec
Airdyne15 sec
Pushups30 reps
Straight Jumps30 reps
Pullups15 reps

Time Under Tension

ExerciseTime
Knees-Up Hang2 mins



Sunday, December 4, 2016

Saturday, December 3, 2016

Searching

Learning about yourself, challenging convention, and seeing how far you can go instead of being TOLD how far you can go is never a simple path, but “simple” isn’t really what most of us are searching for. We may have some self deception in place that tells us what we want is a simple, basic life- and while elements of that may be true, ANY critical thinker, progressivist, subversionist, naysayer, questioner, or idealist knows that the simpler the journey, the less fulfilling the destination. 
Even the most grounded and self-assured of us has a tendency to continue the search, and that self-awareness should never be ignored. FIND something, LEARN something, TRY something, and be open to the idea that even if you hate it, suck at it, or only try it once, the searching itself teaches the most valuable lesson. 
Relying on fate or waiting for direction from the universe is most often a recipe for disappointment and unrealized potential. You will only be given a fraction of what you have the power to take. 
Empowerment, development, and realized potential comes from within; when the path to their achievement goes dark, the only way to find it again is to look harder…



Walking

Time
40 mins

Friday, December 2, 2016

12.2.16

DB Bench Press
WeightSetsReps
60lbs68
*Superset with 1L/1R 29lbs KB Turkish Get-up

6 Rounds

ExerciseWeightReps
KB Swings29lbs8
Med Ball Slams30lbs6
BurpeeN/A4

Time Under Tension

ExerciseReps
Dowel Partial Pull-Over25
Hollow Rock50

Dips

SetsReps
35


Thursday, December 1, 2016

12.1.16

Front Squat
WeightSetsReps
135lbs^73

Squat Complex (Goblet)

WeightReps
50lbs3
55lbs3
60lbs3
65lbs3
65lbs3

Conditioning

ExerciseReps
Airdyne25 cal
Jumping Pullups50
29lb KB Kayak50
24lb Abmat Situps25
Jump Rope250

Time Under Tension

ExerciseWeigthDuration
Farmer Holds70lbs2 mins

Walking

Time
33 mins


December Operative Challenge




  1. Extreme Couponing 
  2. Books
    1. Anarchy and Christianity - Jacques Ellul
    2. Discourses of Epictetus - George Long
  3. No Facebook or Twitter

Wednesday, November 30, 2016

11.30.16

Overhead Press (2 RM - 135lbs)
WeightSetsReps
120lbs33
100lbs35

5 Rounds

ExerciseWeightReps
KB Push Press30^5
KB Halo + Extension18^10
Chin Ups(Neutral Grip)N/A5

7 Rounds or 7 Mins (Completed 4 Rnds)

ExerciseReps
Jump Rope50
Airdyne20
Rocking Chair5

Time Under Tension

ExerciseDuration
Overhead/Squat MobilityN/A
Airdyne30 calories



Tuesday, November 29, 2016

11.29.16

Deadlift (2 RM - 300lbs)*
WeightSetsReps
255lbs53
*Superset with 10 pushups and 10- 25lb kb swings

Kettlebell Row

WeightSetsReps
53kg53

3 Rounds

ExerciseWeightReps
1-Arm KB Swing18lbs30
Abmat Situps18lbs20
Burpeesn/a10

Time Under Tension

ExerciseDuration
Underhand BW Row Hold2 mins
Airdyne20 calories



Source - Wolf Brigade Gym

Monday, November 28, 2016

17th Cycle: 1.1

Military Press (Max: 155lbs)
WeightReps
100lbs5
115lbs5
130lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs310

Dips

SetsReps
15

Shrugs

WeightSetsReps
45215

Tuesday, November 22, 2016

Thanksgiving Week



I am taking this week off sorta.  I got tattooed Saturday and am sore as shit.  Plus I am out of town Wed-Sunday and no gym around so I am going to be taking most of the week off.  I did go the gym last night and plan on going tonight, but not real plan.  Just going to move a little weight around and maybe try some new exercises.  I do plan on doing a bunch of conditioning and body weight training while at my in-laws, but nothing specific or that I am going to track.

I'll be back at in Monday starting the 17th Cycle again.

Happy Thanksgiving.

Friday, November 18, 2016

17th Cycle: 1.4

Squats (Max: 215)
WeightReps
140lbs5
160lbs5
180lbs10

Situps

SetsReps
315

Neck Flexion

WeightSetsReps
10lbs310

Thursday, November 17, 2016

16th Cycle: 1.3

Dumbbell Bench Press
WeightSetsReps
50410
5018

T-Bar Rows (Chest Supported)

WeightSetsReps
45lbs310

Dumbbell Raises

WeightSetsReps
1035

Dumbbell Chest Flies

WeightSetsReps
25110

DB Hammer Curls

WeightSetsReps
25410

Skull Crushers

WeightSetsReps
55410

Farmer Walks

WeightReps
651

Tuesday, November 15, 2016

17th Cycle: 1.2


Deadlift (Max: 295lbs)
WeightReps
190lbs5
220lbs5
250lbs6

Reverse Lunges

WeightSetsReps
40lbs310

Single Legs RDLs

WeightSetsReps
25lbs310

Ab Wheel

SetsReps
410

Monday, November 14, 2016

17th Cycle: 1.1

Military Press (Max: 155lbs)
WeightReps
100lbs5
115lbs5
130lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Pullups (50 reps)

SetsReps
15
24
34
43
52

Farmers Walks

WeightReps
651

Shrugs

WeightSetsReps
45315

Saturday, November 12, 2016

Body Fat Measurement

Body Weight
191lbs

Dave Draper Method

Body PartInches
Neck17
Waist36
Body Fat %18.833%


Sprints

DistanceReps
50yds25
100yds1

Friday, November 11, 2016

16th Cycle: 3.4

Squats (Max: 255)
WeightReps
165lbs5
215lbs2


Front Squats
WeightSetsReps
105lbs510

Back Extensions

WeightSetsReps
25lbs310

Situps

SetsReps
315

Thursday, November 10, 2016

16th Cycle: 3.3

Dumbbell Bench Press
WeightReps
50lbs10
55lbs7
60lbs7
65lbs6
70lbs2

Barbell Rows

WeightSetsReps
120lbs510

Dumbbell Military Press

WeightSetsReps
40510

Dumbbell Chest Flies

WeightSetsReps
25510

DB Hammer Curls

WeightSetsReps
25310

Pullups (Neutral Grip)

SetsReps
35

Dips (Wide Grip)

SetsReps
35

Wednesday, November 9, 2016

16th Cycle: 3.2

Deadlift (Max: 285lbs)
WeightReps
210lbs5
240lbs3
270lbs4

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, November 7, 2016

16th Cycle: 3.1

Military Press (Max: 150lbs)
WeightReps
110lbs5
125lbs3
140lbs1

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Pullups

SetsReps
15
24
33
43
52

Dips

SetsReps
45

Shrugs

WeightSetsReps
45215

Friday, November 4, 2016

16th Cycle: 2.4

Squats (Max: 255)
WeightReps
175lbs3
200lbs3
225lbs0

Front Squats

WeightSetsReps
105lbs310

Back Extensions

WeightSetsReps
25lbs310

Situps

SetsReps
315

Neck Flexion

WeightSetsReps
25lbs110

Thursday, November 3, 2016

16th Cycle: 2.3

Bench Press (Max: 230lbs)
WeightReps
175lbs5
195lbs3
215lbs1

Barbell Rows

WeightSetsReps
120lbs510

Dumbbell Military Press

WeightSetsReps
40510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25210

Skull Crushers

WeightSetsReps
50210

Face Pulls

WeightSetsReps
50310

Tuesday, November 1, 2016

16th Cycle: 2.2

Deadlift (Max: 285lbs)
WeightReps
200lbs3
225lbs3
255lbs5

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Glute Raises

SetsReps
410

Monday, October 31, 2016

16th Cycle: 2.1

Military Press (Max: 150lbs)
WeightReps
105lbs3
120lbs3
135lbs3

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Pullups

SetsReps
15
24
33
43
52

Dips

SetsReps
45

Shrugs

WeightSetsReps
45215

Friday, October 28, 2016

16th Cycle: 1.4

Squats (Max: 255)
WeightReps
165lbs5
190lbs5
215lbs1

Front Squats

WeightSetsReps
105lbs510

Back Extensions

WeightSetsReps
25lbs510

Situps

SetsReps
515

Neck Flexion

WeightSetsReps
25lbs110

Thursday, October 27, 2016

Civilize the Mind


Civilize the mind but make savage the body.  That's the motto of this blog and my personal goal in life.  I've done a good job making savage the body.  I'm down 50lbs, I am stronger, faster and in better condition.  But I've also tried to civilize the mind,  I am constantly trying to learn.  Whether taking a class, watching a documentary, listening to a podcast or reading a book.  At the beginning of the year, I set a goal to read 12 books in 2016.  Not a huge goal, but a goal.  I finished my 12th book tonight and have a list of books to read a mile long.  I have no set style of book I like or don't like,  I want to be entertained, but I also want to learn.  I've found a good mix.  I go through phases where I read a lot then I won't read at all for a week.  

I still have plenty of room to improve both phsyically and mentally and I am continuing to grow every day.  Trying to be 1% better today than I was yesterday.  Both physically and mentally.  

As Wolf Brigade Gym's Greg Walsh says, "A strong body governed by a weak mind is no more useful than a sports car powered by a hamster wheel."

16th Cycle: 1.3

Bench Press (Max: 230lbs)
WeightReps
145lbs5
170lbs5
195lbs2
185lbs3

Barbell Rows

WeightSetsReps
120lbs510

Dumbbell Military Press

WeightSetsReps
40510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25110

Skull Crushers

WeightSetsReps
50110

Face Pulls

WeightSetsReps
50410

Tuesday, October 25, 2016

16th Cycle: 1.2

Deadlift (Max: 285lbs)
WeightReps
185lbs5
215lbs5
240lbs7

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, October 24, 2016

16th Cycle: 1.1

Military Press (Max: 150lbs)
WeightReps
95lbs5
110lbs5
125lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs310
45lbs210

Pullups

SetsReps
15
24
33
43
52

Saturday, October 22, 2016

Weekly Body Fat Measurements

Back when I started this process I set a goal of getting to 185lbs.  I am at 186lbs currently and looking at myself in the mirror and I think its time to reevaluate my goals.  Instead of setting a goal weight, I decided I want be as strong as I can be with a body fat % somewhere between 10-15%.  The methods I used aren't perfect and in fact they don't match up.  I think that's due to human error on the body fat calipers.  I have not used them regularly so I'm not sure if I doing it correctly, but I will be able to tell if the body fat is going down as long as I remain consistent in my measuring methods.

Civilize the mind, make savage the body.

Body Weight
186lbs

Body Fat Caliper Method

Body PartMM
Chest8
Abs28
Thigh10
Body Fat %14.2%

Dave Draper Method

Body PartInches
Neck17
Waist36
Body Fat %19.436%

Friday, October 21, 2016

14th & 15th Cycle Deload: 4.2

Bench Press (Max: 225lbs)
WeightReps
90lbs5
110lbs5
135lbs5

Squats (Max: 245lbs)

WeightReps
100lbs5
120lbs5
145lbs5

Ez Bar Curls

WeightSetsReps
45lbs110

Dumbbell Shoulder Raises

WeightSetsReps
15lbs110

Sit Ups

SetsReps
115

Triceps Pulldown

WeightSetsReps
50lbs110

Face Pulls

WeightSetsReps
50lbs110

Wednesday, October 19, 2016

14th & 15th Cycle Deload: 4.1

Military Press (Max: 145lbs)
WeightReps
60lbs5
75lbs5
85lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs210

Pullups

SetsReps
15
24
33
43
52

Walking

Time
30 mins

Sunday, October 16, 2016

New Nutrition Plan

So starting today I am trying a new nutrition approach.  I am going with a combination of intermittent fasting along with a sort of modified atkins diet.  The plan is to have a fasting period of 20 hours, followed up by a 4 hour feeding period.  I am going to have to make some scheduling adjustments.  I currently train 3 times a week at 9p.  I plan to start the feeding period after training so eating at 11p at night is not ideal.

I am going to remain in a caloric deficit until I am below 15% body fat.  Closing in on that number, but still have a bit to of fat to burn.

For my nutritional intake values, I want to have 5-10% of calories from carbs and the rest divided between protein and fat with at least 1g of protein per lb of body weight.  I think the one large meal a day will help me get more protein in actual food instead of protein shakes while also opening up my selection of foods to include other healthy fats and vegetables.

Trial and error.  I made it through 20 hours of fasting today with no issues.  That 20 hour period included a conditioning workout.  I am interested to see how it effects my strength workouts.  Stay tunes for updates.

Preparatory Men



Madmartigan

Time
11:46

Walking

Time
44 min

Friday, October 14, 2016

15th Cycle: 3.4

Squats (Max: 245)
WeightReps
180lbs5
205lbs3
230lbs1

Front Squats

WeightSetsReps
105lbs110

Good Mornings

WeightSetsReps
95lbs110

Situps

SetsReps
515

Thursday, October 13, 2016

15th Cycle: 3.3

Bench Press (Max: 225lbs)
WeightReps
165lbs5
190lbs3
210lbs1

Barbell Rows

WeightSetsReps
115lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25310

Skull Crushers

WeightSetsReps
45310

Farmer Walks

WeightReps
801

Tuesday, October 11, 2016

15th Cycle: 3.2

Deadlift (Max: 275lbs)
WeightReps
205lbs5
230lbs3
260lbs3

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, October 10, 2016

15th Cycle: 3.1

Military Press (Max: 145lbs)
WeightReps
105lbs5
120lbs3
135lbs2

Dumbbell Incline Bench

WeightSetsReps
45lbs510

Pullups

SetsReps
15
24
33
42
52

Dips

SetReps
16

Shrugs

WeightSetsReps
45215

Plate Raises

WeightSetsReps
25210

Saturday, October 8, 2016

Discipline over Motivation

Discipline always trumps motivation. Motivation is about emotion and too many times, we rely on emotion to raise our performance. Unfortunately, this can quickly wear you down and if you aren't motivated, lead to lackluster or missed training sessions. 
Discipline doesn't care how you feel, what the weather is or if you've had a bad day. Discipline will carry the strong. Discipline will drive success. Discipline doesn't need a "hype" video or loud music. Discipline over motivation.

Pushups

SetsReps
511

Walking

Time
40 mins

Friday, October 7, 2016

15th Cycle: 2.4

Squats (Max: 245)
WeightReps
170lbs3
195lbs3
220lbs1

Front Squats

WeightSetsReps
105lbs510

Good Mornings

WeightSetsReps
95lbs510

Situps

SetsReps
315

Thursday, October 6, 2016

15th Cycle: 2.3

Bench Press (Max: 225lbs)
WeightReps
155lbs3
180lbs3
200lbs3

Barbell Rows

WeightSetsReps
115lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25310

Skull Crushers

WeightSetsReps
45310

Farmer Walks

WeightReps
751

Wednesday, October 5, 2016

Madmartigan


Saw this video yesterday, so I gave it a shot today.  Ten burpees and ten 25m sprints for 5 rounds.  I believe they do the sets continuously, but I'm still not in good shape, so I did it with a 2 min rest between reach round.  Still a brutal conditioning workout.  Thanks to Atomic Athlete for sharing this.


Madmartigan

SetsRest
52:00

Tuesday, October 4, 2016

15th Cycle: 2.2

Deadlift (Max: 275lbs)
WeightReps
190lbs3
220lbs3
245lbs7

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, October 3, 2016

15th Cycle: 2.1

Military Press (Max: 145lbs)
WeightReps
100lbs3
115lbs3
130lbs3

Dumbbell Incline Bench

WeightSetsReps
45lbs510

Pullups

SetsReps
15
24
33
42
52

Dips (Bands)

SetReps
115
215
310
410

Shrugs

WeightSetsReps
45215

Plate Raises

WeightSetsReps
25210

Friday, September 30, 2016

15th Cycle: 1.4

Squats (Max: 245)
WeightReps
160lbs5
180lbs5
205lbs5

Front Squats

WeightSetsReps
105lbs510

Good Mornings

WeightSetsReps
95lbs510

Situps

SetsReps
515

Thursday, September 29, 2016

15th Cycle: 1.3

Bench Press (Max: 225lbs)
WeightReps
145lbs5
165lbs5
190lbs5

Barbell Rows

WeightSetsReps
115lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25310

Wednesday, September 28, 2016

Comparisons

When you start to compare yourself with someone else instead of being jealous, be grateful. Grateful that they were able to accomplish so much. If they can do something, then you can do something. It might not happen today or tomorrow, but as long as you are moving forward, even if it is only one inch at a time, then you are moving in the right direction.

Hill Sprints

DistanceSetsReps
Vic Park Hill25

Tuesday, September 27, 2016

15th Cycle: 1.2

Deadlift (Max: 275lbs)
WeightReps
175lbs5
205lbs5
235lbs7

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, September 26, 2016

15th Cycle: 1.1

Military Press (Max: 145lbs)
WeightReps
95lbs5
110lbs5
120lbs6

Dumbbell Incline Bench

WeightSetsReps
45lbs510

Pullups

SetsReps
15
24
33
42
52

Dips (Bands)

SetReps
114
210
310
48
58

Saturday, September 24, 2016

Earn It

"Earn it. Be worthy. Don't waste it. Two centuries of warriors look up from their graves in this dark hour, they look up from the rubble of the World Trade Center, and their message is, "Earn it." We can never truly earn what has been purchased at the ultimate price, but we can do our best."
-Lt. Col. Dave Grossman & Loren W. Christensen


Sprints
DistanceReps
40yds15

Friday, September 23, 2016

14th Cycle: 3.4

Squats (Max: 235)
WeightReps
160lbs5
200lbs3
225lbs1

Front Squats

WeightSetsReps
100lbs510

Good Mornings

WeightSetsReps
90lbs510

Situps

SetsReps
515

Thursday, September 22, 2016

14th Cycle: 3.3

Bench Press (Max: 220lbs)
WeightReps
165lbs5
185lbs3
205lbs1

Barbell Rows

WeightSetsReps
110lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25310

DB Hammer Curls

WeightSetsReps
25210

Wednesday, September 21, 2016

Physical Training as Self Overcoming

A strong, healthy body is the only fit conveyance for a strong, healthy mind. Barring severe handicap or condition, a man’s sole reason for being soft, frail, or obese is because he is lazy and undisciplined. If he is lazy and undisciplined physically, it is because he is lazy and undisciplined mentally, and spiritually.

Sprints

DistanceReps
50yds5
100yds5
50yds5

Tuesday, September 20, 2016

14th Cycle: 3.2

Deadlift (Max: 265lbs)
WeightReps
195lbs5
225lbs3
250lbs4

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
100lbs510

Ab Wheel

SetsReps
310

Monday, September 19, 2016

14th Cycle: 3.1

Military Press (Max: 140lbs)
WeightReps
105lbs5
120lbs3
130lbs3

Dumbbell Incline Bench

WeightSetsReps
40lbs510

Pullups

SetsReps
15
24
33
42
51

Dips (Bands)

SetReps
115
211
37
47
57
63

Friday, September 16, 2016

14th Cycle: 2.4

Squats (Max: 235)
WeightReps
160lbs3
185lbs3
210lbs3

Front Squats

WeightSetsReps
100lbs510

Leg Curls

WeightSetsReps
100lbs510

Situps

SetsReps
515

Thursday, September 15, 2016

14th Cycle 2.3

Bench Press (Max: 220lbs)
WeightReps
150lbs3
175lbs3
195lbs2

Barbell Rows

WeightSetsReps
110lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25310

Wednesday, September 14, 2016

Tuesday, September 13, 2016

14th Cycle: 2.2

Deadlift (Max: 265lbs)
WeightReps
185lbs3
215lbs3
240lbs6

Good Mornings

WeightSetsReps
90lbs510

Ab Wheel

SetsReps
310

Monday, September 12, 2016

14th Cycle: 2.1

Military Press (Max: 140lbs)
WeightReps
100lbs3
115lbs3
125lbs4

Pullups

SetsReps
15
24
33
42
51

Dips (Bands)

SetsReps
115
215
310
410
510

Farmer Walks

WeightSetsDistance
75lbs1Up/Back

Walking

Time
45mins

Saturday, September 10, 2016

Keep the Fire Burning

This life is trial and ordeal: 
You will be tested. 
This world will try everything in its power to extinguish your flames and leave your ashes cold.   
Opposition will rise up against you, and the struggles that you experience may sometimes threaten to overwhelm- the storms so violent and sudden that they will seem without end. 
The truth is, there is no end to struggle save death. 
While we live, we must commit ourselves to this understanding, and allow it to shape our approach to life as one that always comes from a place of strength.


Ruck March (Trail)
DistanceTimeWeight
7.6 miles2:33:0935lbs

Friday, September 9, 2016

14th Cycle: 1.4

Squats (Max: 235)
WeightReps
150lbs5
175lbs5
200lbs6

Front Squats

WeightSetsReps
100lbs510

Leg Curls

WeightSetsReps
100lbs510

Farmer Walks

WeightSetsDistance
75lbs1Up/Back

Thursday, September 8, 2016

14th Cycle: 1.3

Bench Press (Max: 220lbs)
WeightReps
140lbs5
165lbs5
190lbs4

Barbell Rows

WeightSetsReps
110lbs510

Dumbbell Military Press

WeightSetsReps
35510

Overhead Carries

WeightSetsDistance
70lbs1Lap
70lbs1Up/Back

Walking

Time
45mins

Wednesday, September 7, 2016

The Warpath

"I can tell you what path I'm on and what path I strive to stay on.  That is the warpath.  That's the path I'm on.  The warpath.  A path of war. Cause to me, warpath means moving toward a battle, a fight, towards war.  And that is what I am doing and that is what I've always been doing.  Whether it was the actual war against our nations enemies or the war against my own weaknesses.  That is what I am doing.  Preparing and sharpening my sword and honing my skills and maintaining the unmitigated daily discipline in all things.  And the warpath is just that, its a path, its a route, it leads somewhere.  And so you ask, 'where does it lead?'  And yes, yes it can lead to war and that's fine.  In fact, I am waiting and I am ready.  Because the warpath is a war against weakness and so it leads to strength.  Its a war against ignorance and so it leads to knowledge.  Its a war against confusion, and so it delivers understanding.  And the path, the warpath, leads to control and leads to ownership of your life.  And that to me is the warpath.  The path of fire and adversity.  The path of blood and of sweat and of suffering.  The warpath is the preeminent path of discipline which is why it leads to freedom and beyond that.  In the end, the warpath leads to peace."

Sprints

DistanceSetsReps
60yds25

Bear Crawls

DistanceReps
20yds3

Walking

Time
45mins

Tuesday, September 6, 2016

14th Cycle: 1.2

Deadlift (Max: 265lbs)
WeightReps
175lbs5
200lbs5
225lbs5
275lbs1
300lbs1

Good Mornings

WeightSetsReps
90lbs510

Ab Wheel

SetsReps
310

Monday, September 5, 2016

14th Cycle: 1.1

Military Press (Max: 140lbs)
WeightReps
90lbs5
105lbs5
120lbs5

Pullups

SetsReps
15
24
33
42
51

Dips (Bands)

SetsReps
115
215
36
46
56

Farmer Walks

WeightSetsDistance
75lbs1Lap
75lbs1Up/Back

Walking

Time
45mins

Friday, September 2, 2016

14th Cycle: 1.4

Squats (Max: 235)
WeightReps
150lbs5
175lbs5
200lbs5

Leg Press

WeightSetsReps
185lbs510

Leg Curls

WeightSetsReps
100lbs510

Thursday, September 1, 2016

14th Cycle: 1.3

Bench Press (Max: 220lbs)
WeightReps
140lbs5
165lbs5
190lbs2
135lbs5

Barbell Rows

WeightSetsReps
105lbs510

Dumbbell Military Press

WeightSetsReps
35510

Front Plate Raise

WeightSetsReps
25lbs110

Pushups

SetsReps
211

Wednesday, August 31, 2016

Tuesday, August 30, 2016

14th Cycle 1.2

Deadlift (Max: 265lbs)
WeightReps
175lbs5
200lbs5
225lbs10

Bulgarian Split Squat (Goblet)

WeightSetsReps
50lbs310

Good Mornings

WeightSetsReps
85lbs310

Hanging Leg Raises

SetsReps
510

Farmer Walks

WeightSetsDistance
75lbs1Up/Back