Thursday, March 31, 2016

9th Cycle 1.3

Bench Press (Max: 220lbs)
WeightReps
145lbs5
165lbs5
185lbs5

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
20lbs310

Close Grip Bench Press

WeightSetsReps
55lbs310

Guillotine Press

WeightSetsReps
55lbs310

Wednesday, March 30, 2016

Fuck Your Body Positivity

This isn't about fat shaming. This is about the representation of something we used to stand against. Which was that we applauded people who were exceptional, instead of applauding the norm, or average. We applauded the near unattainable by those who dared to risk everything to achieve it. Not the "I woke up like this" bullshit.
-Paul Carter, Lift Run Bang

Conditioning

DistanceReps
Sprints - 50 yrds10

Tuesday, March 29, 2016

9th Cycle: 1.2

Deadlift (Max: 225lbs)
WeightReps
150lbs5
170lbs5
195lbs10

Good Mornings

WeightSetsReps
65lbs510

Walking Lunges

WeightSetsReps
30lbs310

Hanging Leg Raises

SetsReps
510

Monday, March 28, 2016

9th Cycle 1.1

Military Press (Max: 140lbs)
WeightReps
90lbs5
105lbs5
120lbs6

DB Incl. Bench Press

WeightSetsReps
50lbs410
45lbs110

Lat Pull Downs

WeightSetsReps
130lbs510

Dumbbell Chest Flies

WeightSetsReps
10lbs310
15lbs210

Farmer's Walks

WeightReps
70lbs2

Sunday, March 27, 2016

He is Risen


Jesus is Risen.  And seeing as he is risen, seems like a pull ups type day.

Pullups

SetsReps
14
25
34
44

Saturday, March 26, 2016

Thought Crime

If fighting for progress scares you
more than achieving it excites you,
then there are better places for you.

Conditioning

DistanceSets
300 Yard Shuttle2

Thursday, March 24, 2016

8th Cycle: 4.2

Bench Press (Max: 215lbs)
WeightReps
85lbs5
110lbs5
130lbs5

Squats (Max: 255lbs)

WeightReps
100lbs5
125lbs5
155lbs5

Good Mornings

WeightSetsReps
45lbs310

Close Grip Bench

WeightSetsReps
45lbs310

Hammer Curls

WeightSetsReps
20lbs310

Walking

Time
20 mins

Wednesday, March 23, 2016

Tuesday, March 22, 2016

8th Cycle: 4.1

Military Press (Max: 155lbs)
WeightReps
65lbs5
75lbs5
95lbs5

Deadlift (Max: 215lbs)

WeightReps
95lbs5
105lbs5
130lbs5

Pullups

SetsReps
13
25
33
43
55

Walking

Time
22 mins

Monday, March 21, 2016

Life Lessons of the Iron

Henry Rollins said, “I learned that nothing comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout. I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness.” 
My call to greatness. Truer words have never been spoken. If you are looking to become great at anything— sports, business, relationships, whatever—you need to go through some degree of pain. That’s why so many people settle for mediocrity. They fight that pain. They fear it, because it’s hard and takes effort. People that train hard don’t settle. We are taught that under the bar. We push for excellence with every rep, every time we walk into the gym. We go outside our comfort zones to become better.
-Chris Tutela, Life Lessons of the Iron


Hill Sprints

DistanceReps
Vic Park Hill5

Saturday, March 19, 2016

8th Cycle: Week 3 Weigh In & Review

"We only focus on performance goals with the added benefit of becoming better people through "suffering for challenges" (which is a horrible way to put it but being uncomfortable should be a natural feeling). It goes FAR BEYOND getting big muscles. It's about being a stronger person, physically and mentally and spiritually. Is this of any interest to you as a person? Do you want to take advantage of becoming more than a body part? 
Throw this idea away of associating yourself with the size of the body part and realizing physical challenges give you so much more. Wanting "big pecs" for training is like buying a race car and using it to go grocery shopping. Yeah, it's doing a job but you are missing out on 100% of what it could be."

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 205lbs


Pullups

SetsReps
13
24
33
43
55

Friday, March 18, 2016

8th Cycle: 3.4

Squats (Max: 255)
WeightReps
190lbs5
215lbs3
240lbs1

Dumbbell Shrugs

WeightSetsReps
70lbs310

Plate Raises

WeightSetsReps
10lbs250

Back Extensions

WeightSetsReps
20lbs510

Sit Ups

SetsReps
510

Thursday, March 17, 2016

8th Cycle: 3.3

Bench Press (Max: 215lbs)
WeightReps
160lbs6
180lbs3
200lbs2

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
20lbs310

Close Grip Bench Press

WeightSetsReps
45lbs310

Overhead Carry

WeightReps
70lbs2

Walking

Time
22 mins

Wednesday, March 16, 2016

What's Your Why


"This is why I train. Why I push myself even on the tough days. Why I will never "wait for tomorrow" to prioritize my health. Muscle is great. Heavy weights are empowering. Shedding fat makes you feel good. But they are all secondary to knowing that I'm doing what's within my power to be around as long as possible. 
That's the end game. It's not about what I see in the mirror. Those are added benefits and part of the fun. But real motivation is knowing that movement is life. It never stops, so you shouldn't either. I exercise to feel alive. It's about what I can do every day, so I don't have to create a universe of "what ifs." It's about being the best version of myself. Not just for me. But for the people I care about most in this world."
-Adam Borstein, Born Fitness

Hill Sprints

DistanceReps
Vic Park Hill5

Box Jumps

HeightSetsReps
32"35

Pullups

SetsReps
14
23
32
42
55

Flexibility

20 mins

Tuesday, March 15, 2016

8th Cycle: 3.2

Deadlift (Max: 215lbs)
WeightReps
160lbs5
185lbs3
205lbs10

Leg Press

WeightSetsReps
155lbs510

Leg Curls

WeightSetsReps
120lbs510

Hanging Leg Raises

SetsReps
510

Walking

Time
15 mins

Monday, March 14, 2016

8th Cycle 3.1

Military Press (Max: 155lbs)
WeightReps
115lbs5
130lbs3
145lbs1

DB Incl. Bench Press

WeightSetsReps
50lbs510

Lat Pull Downs

WeightSetsReps
130lbs510

Triceps Pushdowns

WeightSetsReps
50lbs210

Farmer's Walks

WeightReps
70lbs2

Walking

Time
15 mins

Saturday, March 12, 2016

8th Cycle: Week 2 Weigh In & Review


Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 202lbs


Pullups

SetsReps
12
23
32
42
54

Friday, March 11, 2016

8th Cycle 2.4

Squats (Max: 255)
WeightReps
175lbs3
200lbs3
225lbs2

Dumbbell Shrugs

WeightSetsReps
70lbs310

Plate Raises

WeightSetsReps
10lbs250

Back Extensions

WeightSetsReps
20lbs510

Sit Ups

SetsReps
510

Thursday, March 10, 2016

8th Cycle 2.3

Bench Press (Max: 215lbs)
WeightReps
150lbs3
175lbs3
190lbs3+

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
20lbs210

Guillotine Press

WeightSetsReps
45lbs310

Overhead Carry

WeightReps
60lbs3

Supine Vacuum

SetsTime
515 sec

Wednesday, March 9, 2016

Art of the Hero

"For most of human history, the art of the hero wasn't left up to chance; it was a multidisciplinary endeavor devoted to optimal nutrition, physical self-mastery, and mental conditioning. The hero's skills were studied, practiced, and perfected, then passed along from parent to child and teacher to student. The art of the hero wasn't about being brave; it was about being so competent that bravery wasn't an issue. You weren't supposed to go down for a good cause; the goal was to figure out a way not to go down at all. Achilles and Odysseus and the rest of the classical heroes hated the thought of dying and scratched for every second of life. A hero's one crack at immortality was to be remembered as a champion, and champions don't die dumb. It all hinged on the ability to unleash the tremendous resources of strength, endurance, and agility that many people don't realize they already have."
-Christopher McDougall, Natural Born Heroes


Pullups

SetsReps
12
23
32
42
54

Flexibility

20 mins

Conditioning

SprintsDistance
6100 yards

Tuesday, March 8, 2016

8th Cycle 2.2

Deadlift (Max: 215lbs)
WeightReps
150lbs3
175lbs3
195lbs10

Leg Press

WeightSetsReps
155lbs510

Leg Curls

WeightSetsReps
120lbs510

Hanging Leg Raises

SetsReps
510

Band Pull Aparts

SetsReps
310

Supine Vacuum

SetsTime
515 sec

Monday, March 7, 2016

8th Cycle 2.1

Military Press (Max: 155lbs)
WeightReps
105lbs3
120lbs3
135lbs3

DB Incl. Bench Press

WeightSetsReps
50lbs510

Lat Pull Downs

WeightSetsReps
130lbs510

Triceps Pushdowns

WeightSetsReps
50lbs210

Farmer's Walks

WeightReps
70lbs2

Supine Vacuum

SetsTime
515 sec

Walking

Time
35 mins

Sunday, March 6, 2016

8 Essential Self-Defense Techniques Against the Modern World

The modern world is a trainwreck of distractions, debasements and derailments. Between technology, politics, and the economy, the world is like an obstacle course that tests the limits of even the most skilled and disciplined spiritual warrior. The uncertainty of the current global crisis bombards us daily with fear and anxiety that wastes the body, torments the mind, and tortures the soul. Making matters worse, society rewards a mentality of victimhood. To cultivate the Self through proper nutrition, exercise, study and spiritual practice is viewed, at best, as an eccentric hobby—and at worst, a luxury afforded only to the leisurely elite. 
This current social climate can leave us feeling dried out and drained. But the human will is an enduring spark that can ignite the dry brush of alienation to burn a flame as bright as the Sun, and the soul is a deluge that fills us with nourishment as nurturing as the Moon. All it takes is dedication, commitment, and discipline. Nevermind about “finding the time”—once you commit to developing the Self, the time will find you.


Flexibility

20 mins

Saturday, March 5, 2016

8th Cycle: 1.4 / Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 207lbs

The pain is here to tell me that I'm still alive
Alive to fight another day
-Hatebreed


Squats (Max: 255)

WeightReps
165lbs5
190lbs5
215lbs5

Dumbbell Shrugs

WeightSetsReps
65lbs510

Plate Raises

WeightSetsReps
10lbs250

Back Extensions

WeightSetsReps
20lbs510

Sit Ups

SetsReps
510

Thursday, March 3, 2016

8th Cycle: 1.3

Bench Press (Max: 215lbs)
WeightReps
140lbs5
160lbs5
180lbs5+

Dumbbell Military Press

WeightSetsReps
40lbs410
35lbs110

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
25lbs210

Guillotine Press

WeightSetsReps
45lbs310

Farmer's Walks

WeightReps
70lbs2

Supine Vacuum

SetsTime
515 sec

Wednesday, March 2, 2016

The Lifter's Guide to Sprinting


If you perform sprints and lift consistently, you'll build a superhero physique. Your hamstrings will be thick and powerful. Your glutes will sit high and tight like a military fade haircut. And no other exercise will decimate body fat faster.

Despite these benefits, few people practice sprints. Instead, you see most of them wasting an hour on lame cardio machines, looking like zombies, going through the motions as they wait for their pre-programmed time limit to expire. All this and they've only burned 200 calories. Wow.

Why spend that much time going nowhere fast when you can hit the track, perform real conditioning, get vastly better results, and feel alive in a fraction of the time?

Read more at The Lifter's Guide to Sprinting.


Conditioning

RoundsTimeSpeedIncline
1015 sec6-10mph15%

Supine Vacuum

SetsTime
515 sec

Tuesday, March 1, 2016

8th Cycle 1.2

Deadlift (Max: 215lbs)
WeightReps
140lbs5
165lbs5
185lbs10

Leg Press

WeightSetsReps
135lbs510

Leg Curls

WeightSetsReps
120lbs510

Hanging Leg Raises

SetsReps
510

Band Pull Aparts

SetsReps
310

Supine Vacuum

SetsTime
515 sec