Monday, February 29, 2016

8th Cycle: 1.1

Military Press (Max: 155lbs)
WeightReps
100lbs5
115lbs5
130lbs4

DB Incl. Bench Press

WeightSetsReps
50lbs310
45lbs210

Lat Pull Downs

WeightSetsReps
130lbs310
120lbs210

Tricep Pushdowns

WeightSetsReps
50lbs310

Farmer's Walks

WeightReps
70lbs2

Walking

Time
29 mins

Sunday, February 28, 2016

Fat Shame Yourself

The idea of fat shaming sounds legit at first. Sure, it's not nice to point at an overweight person and say, "Hey, Fatty McFatPants! You're fat! Ha ha!" 
But we all learned that in kindergarten, right? Behaving like that is what psychologists and behavioral scientists call "being a dick." 
Don't be a dick. 
But these days, everything is labeled "fat shaming" by the perpetually butt-hurt among us.

Walking

Time
35 mins

Saturday, February 27, 2016

7th Cycle Weigh In & Review

January 2015



January 2016



End of February 2016




Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 208lbs

Friday, February 26, 2016

7th Cycle: Deload Week 4.2

Bench Press (Max: 210lbs)
WeightReps
85lbs5
105lbs5
125lbs5

Squats (Max: 245lbs)

WeightReps
100lbs5
125lbs5
150lbs5

Thursday, February 25, 2016

A Myth, Not a Movement

Berserkers, Outlaw Kings, Savages, Warrior-poets and Untamed Men of Action- unite! Stop mediating all of your actions through the sterile environs of the internet and telephone. Travel the open road, test your mettle, seek out challenge and brotherhood. 
What is it you are training for, if not adventure? What is it that your spirit cries out for, if not comraderie with the strong and like-minded? What is your Will, but to live a life of wildness and freedom and epic deed that survives for a thousand years after you are dust?

Fuck their world. Our fire will consume its grey drabness, and our standards will fly wherever men and women live by the undying code of the Werewolf Legions:

"Pure Hearts. Strong Limbs. Actions Matching Words."


Conditioning

RoundsTimeSpeedIncline
1515 sec6-10mph15%

Wednesday, February 24, 2016

Sprinting v Yogging

In a world where time is money, and we always complain about never having enough, it’s quite ironic that anyone still jogs. 
-Mike Sheridan, Cardio Without Cardio

Conditioning

RoundsTimeSpeedIncline
1515 sec6-10mph15%

Flexibility

20 mins

Tuesday, February 23, 2016

7th Cycle: Deload Week 4.1

Military Press (Max: 150lbs)
WeightReps
60lbs5
75lbs5
90lbs5

Deadlift (Max: 205lbs)

WeightReps
85lbs5
105lbs5
125lbs5


Flexibility

20 mins

Monday, February 22, 2016

A Great Man

“A great man is largely forgotten by the public.  He doesn’t stand on top of a mountain waving a flag saying, 'Look at me—I’m a great man.'  A great man often disappears into the ether.  Hardly anyone notices that he was even there, apart from his family and close friends.  He was reliable.  He showed up.  He was there.  He was useful where he could be.  He made mistakes.  Tried to make better of those mistakes.  Doesn’t mean you have to cure cancer or understand the theory of relativity.  It’s not necessarily as rock-and-roll or as cool as you might think.  Part of being a great man is accepting that.  To dare to be average and normal is actually a pathway to becoming a great man.  To have more humility.  To accept responsibility more.  To just get on with what’s in front of your face.  And to leave no fucking indelible mark of your ever being here, apart from the fact that you were there for your family to the best of your ability.  It’s not an easy task. I’ll probably fuck it up.”
-Tom Hardy

Walking

Time
30 mins

Saturday, February 20, 2016

Progress Requires Effort


If you choose to live a particular way, you will almost certainly perform in a corresponding particular way. Common sense, to many, but seemingly not so to some. 
If you drink two or three IPA's a night, or half a bottle of wine, and eat some bread and maybe a few cookies during the day, unless you are a genetically gifted twenty-something, you are going to look and perform a particular way.  It's not a wrong way, and probably works just fine for those that choose to be casual and soft. 
However, if your appearance and/or performance elicit frustration, look no further for culprit than your free-will choice of comfort over progress and momentary emotional gratification over long-term personal satisfaction. 
Not a call-to-arms for a fun-free lifestyle or diet by any means... Just a simple reminder that real priorities need to be clearly identified and catered to and not just when it's convenient. 
If something is only important to you in the moments after you fail at it, then it is not a priority, and you deserve no sympathy for your shortcoming. 


Friday, February 19, 2016

7th Cycle: Week 3 Weigh In & Review

As a man you have to bring laughter and happiness, but be a viable threat to evil. 
It’s the man who can be extremely successful in both areas that does the world the most good. 
He’s able to make a child laugh, a woman smile, but also defend both from those who aim to do them harm. An inability to defend is unacceptable. It takes the goodness and kindness in this world and exposes it to harm, to annihilation. 
What many today refuse to admit or understand is that you cannot have goodness without strength. They ignore the notion of evil. They’re blind to the reality that it can’t be reasoned with nor killed with kindness, it must simply be killed. 
And this is why we train.

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 208lbs

Thursday, February 18, 2016

7th Cycle 3.4

Squats (Max: 245)
WeightReps
185lbs5
210lbs3
230lbs2

Barbell Shrugs

WeightSetsReps
155lbs310

Plate Raises

WeightSetsReps
10lbs333

Back Extensions

WeightSetsReps
15lbs510

Sit Ups

SetsReps
510

Walking

Time
32 mins

Wednesday, February 17, 2016

7th Cycle 3.3

Bench Press (Max: 210lbs)
WeightReps
160lbs5
180lbs3
200lbs3

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

Ez Bar Curls

WeightSetsReps
55lbs410

Farmer's Walks

WeightReps
65lbs2

Band Pull Aparts

SetsReps
310

Walking

Time
27 mins

Tuesday, February 16, 2016

7th Cycle 3.2

Deadlift (Max: 205lbs)
WeightReps
155lbs5
175lbs3
195lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
110lbs510

Hanging Leg Raises

SetsReps
510

Band Pull Aparts

SetsReps
410

Walking

Time
30 mins

Monday, February 15, 2016

7th Cycle 3.1

Military Press (Max: 150lbs)
WeightReps
115lbs5
130lbs3
140lbs2

DB Incl. Bench Press

WeightSetsReps
50lbs510

Lat Pull Downs

WeightSetsReps
120lbs510

Bench Dips

SetsReps
210

Farmer's Walks

WeightReps
65lbs2

Walking

Time
30 mins

Saturday, February 13, 2016

7th Cycle: Week 2 Weigh In & Review


Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 208lbs

Conditioning
RoundsTimeSpeedIncline
1515 sec6-10mph15%

Friday, February 12, 2016

7th Cycle 2.4

Squats (Max: 245)
WeightReps
175lbs3
200lbs3
220lbs3

Barbell Shrugs

WeightSetsReps
155lbs310

Plate Raises

WeightSetsReps
10lbs333

Back Extensions

WeightSetsReps
15lbs510

Sit Ups

SetsReps
510

Thursday, February 11, 2016

7th Cycle 2.3

Bench Press (Max: 210lbs)
WeightReps
150lbs3
170lbs3
185lbs4

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

Ez Bar Curls

WeightSetsReps
55lbs410

Farmer's Walks

WeightReps
65lbs2

Band Pull Aparts

SetsReps
310

Walking

Time
30 mins

Wednesday, February 10, 2016

Operation Werewolf


Conditioning

RoundsTimeSpeedIncline
1415 sec6-10mph15%

Band Pull Aparts

SetsReps
310

Tuesday, February 9, 2016

7th Cycle 2.2

Deadlift (Max: 205lbs)
WeightReps
145lbs3
165lbs3
185lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
110lbs510

Hanging Leg Raises

SetsReps
510

Walking

Time
30 mins

Monday, February 8, 2016

7th Cycle 2.1

Military Press (Max: 150lbs)
WeightReps
105lbs3
120lbs3
135lbs2

DB Incl. Bench Press

WeightSetsReps
50lbs410
45lbs110

Lat Pull Downs

WeightSetsReps
120lbs510

Band Dips

SetsReps
110

Band Pull Aparts

SetsReps
310

Farmer's Walks

WeightReps
65lbs2

Walking

Time
20 mins

Saturday, February 6, 2016

Friday, February 5, 2016

7th Cycle: 1.4

Squats (Max: 245)
WeightReps
160lbs5
185lbs5
210lbs5

Barbell Shrugs

WeightSetsReps
155lbs310

Plate Raises

WeightSetsReps
10lbs425

Back Extensions

WeightSetsReps
15lbs510

Sit Ups

SetsReps
510

Thursday, February 4, 2016

7th Cycle 1.3

Bench Press (Max: 210lbs)
WeightReps
140lbs5
160lbs5
175lbs6

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

Ez Bar Curls

WeightSetsReps
55lbs210

Farmer's Walks

WeightReps
65lbs1

Band Pull Aparts

SetsReps
310

Wednesday, February 3, 2016

Simple Diet, Exercise & Open Air


Conditioning

RoundsTimeSpeedIncline
1315 sec6-10mph15%

Band Pull Aparts

SetsReps
310

Conditioning

30 min walk

Tuesday, February 2, 2016

7th Cycle 1.2

Deadlift (Max: 205lbs)
WeightReps
135lbs5
155lbs5
175lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
110lbs510

Hanging Leg Raises

SetsReps
510

Band Pull Aparts

SetsReps
310

Walking

Time
30 mins

Monday, February 1, 2016

7th Cycle 1.1

Military Press (Max: 150lbs)
WeightReps
100lbs5
110lbs5
125lbs4

DB Incl. Bench Press

WeightSetsReps
50lbs210
45lbs310

Lat Pull Downs

WeightSetsReps
120lbs510

Bench Dips

SetsReps
210

Farmer's Walks

WeightReps
65lbs2

Walking

Time
20 mins