Wednesday, June 29, 2016

Sprinting is the Ultimate Full Body Exercise

Those of you who know me probably know that I generally believe in investing your energy in what is most effective. In other words, I think you should pick the things that give you the most bang for your buck and get really good at doing them.

This principle works for all areas of life. But since I’m not feeling overly philosophical at the moment, I’m going to apply this rule solely to your fitness and fat loss goals!
So what exercise gives you the most fat burning “bang for your buck”? For most people, the answer is clear. You should be sprinting!

Not jogging, not running on a treadmill, and definitely not following the typical “fat burning protocol” that you can find in just about every fitness magazine. 
I’m talking about real sprint training — the type of sprint workouts that I prescribe to my athletes. Obviously the athletes I train are primarily looking to increase their strength, speed and power. However, it’s a nice bonus that they quickly get incredibly lean and develop awesome physiques while they are attaining their athletic goals. 
Why sprint? Well, SPRINTING IS THE ULTIMATE FULL BODY EXERCISE. It literally engages every muscle in your entire body. This leads to greater metabolic demands, which makes sprinting a very potent fat burner.

Sprints

DistanceReps
110m2
40m4
110m2

Tuesday, June 28, 2016

11th Cycle: Deload 4.1

Military Press (Max: 145lbs)
WeightReps
55lbs5
75lbs5
85lbs5

Deadlift (Max: 245lbs)

WeightReps
100lbs5
125lbs5
150lbs5

Pushups

SetsReps
510

Saturday, June 25, 2016

Preparedness is not Paranoia

"Preparedness is not paranoia, just as specificity and direction are not "mind control." Bad things do happen. And good things (thankfully) do happen more often.

Our outlook on training, and the mindset of a culture based on both physical and mental preparedness is that: We would rather have it and not need it than need it and not have it. 
If that strikes you as paranoid, overbearing, or controlling, you have likely never been on the receiving end of "bad" (or have deceived yourself into thinking "bad doesn't happen. 
If that sounds like too much thought, effort and seriousness to put into physicality and safety then we'll just have to agree to disagree. 
As you glide effortlessly through your next "45 mins of cardio" think about this: If shit hit the fan, what would your current physical skill set allow you to survive? Would your mental composure even last long enough for your to find out? (Is it better to learn to swim or fear the water?)

Ruck March (Trail)
DistanceTimeWeight
3 miles57:5537lbs

Friday, June 24, 2016

11th Cycle: 3.4

Squats (Max: 245)
WeightReps
180lbs3
205lbs3
230lbs0

Dumbbell Shrugs

WeightSetsReps
70lbs310

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
510

Weighted Walks

WeightReps
70lbs2

Thursday, June 23, 2016

11th Cycle: 3.3

Bench Press (Max: 210lbs)
WeightReps
155lbs5
175lbs3
200lbs1

Front Plate Raise

WeightSetsReps
25lbs510

Barbell Rows

WeightSetsReps
105lbs510

DB Hammer Curls

WeightSetsReps
20lbs510

Close Grip Bench Press

WeightSetsReps
75lbs510

Suitcase Carry
WeightReps
75lbs2

Tuesday, June 21, 2016

11th Cycle 3.2

Deadlift (Max: 245lbs)
WeightReps
185lbs5
210lbs3
235lbs7

Good Mornings

WeightSetsReps
75lbs510

Walking Lunges

WeightSetsReps
35lbs310

Hanging Leg Raises

SetsReps
510

Monday, June 20, 2016

11th Cycle: 3.1

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

Pullups

SetsReps
15
24
34
43
52

Pushups

SetsReps
510

Dumbbell Chest Flies

WeightSetsReps
20lbs310

Farmers Walks

WeightReps
752

Sunday, June 19, 2016

Happy Father's Day

Don’t lose your passion – how many times have you heard of men and women having kids and then throwing away whatever hobbies or passions they have under the weak umbrella of “Family and Kids”?  Can’t train because of family.  Can’t pursue the instrument they’ve been playing for years.  Can’t finish the book due to time commitments.  These passions; they are more than hobbies.

These help create and define you as a person.  Don’t lose that part of you.  You owe it to your kids and your spouse to grow and develop.


Check out the rest of the Jim Wendler article, For Those That Don't Wear Condoms: We Salute You (start at the bottom) and the Rad Dad Feature he did earlier this month.

Ruck Run (Street)
DistanceTimeWeight
2 miles24:3532lbs

Saturday, June 18, 2016

Supremacy of Self

Some wars must be fought alone
Am I the only one standing in my way?
Am I my own merciless enemy?
Can I stare back looking deep into death's gaze
Can I turn and face myself and the knowledge of would shouldn't be? 
To look into my heart was to look into hell
Controlled by the voice of fear I was completely overwhelmed
So concerned with the things I could never change
Now I must assure to never fulfill that prophecy 
I must attain
Supremacy, of mind
Supremacy, of body
Supremacy, of spirit
Supremacy, of self



Hill Sprints
DistanceReps
Vic Park Hill5

Thursday, June 16, 2016

11th Cycle 2.4

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

Dumbbell Shrugs

WeightSetsReps
70lbs310

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
510

Glute Bridge

SetsReps
310

Weighted Walks

WeightReps
70lbs10

Wednesday, June 15, 2016

11th Cycle 2.3

Bench Press (Max: 210lbs)
WeightReps
145lbs3
165lbs3
185lbs3

Front Plate Raise

WeightSetsReps
25lbs510

Barbell Rows

WeightSetsReps
105lbs510

DB Hammer Curls

WeightSetsReps
20lbs510

Close Grip Bench Press

WeightSetsReps
75lbs510

Suitcase Carry
WeightReps
75lbs2

Tuesday, June 14, 2016

11th Cycle: 2.2

Deadlift (Max: 245lbs)
WeightReps
170lbs3
195lbs3
220lbs10

Good Mornings

WeightSetsReps
75lbs510

Walking Lunges

WeightSetsReps
35lbs310

Hanging Leg Raises

SetsReps
510

Monday, June 13, 2016

11th Cycle: 2.1

Military Press (Max: 145lbs)
WeightReps
100lbs3
115lbs3
130lbs1

Pullups

SetsReps
15
24
33
43
52

Pushups

SetsReps
510

Dumbbell Chest Flies

WeightSetsReps
20lbs310

Farmers Walks

WeightReps
752

Sunday, June 12, 2016

Always Be Working

You cannot legislate terrorism or hatred away. Thoughts go to all those affected to the situations in Orlando the past few days. Evil exists.
-No one is coming to save you.
-Everything is your responsibility.
-Save who needs to be saved.
-Kill who needs to be killed.
-Always be working.

Conditioning
DistanceTime
2 mile18:48

Saturday, June 11, 2016

Trail Ruck March

So after a period of working out around your neighborhood, you take it up into the hills or mountains. You thought you were in good shape but the mountains are a harsh mistress (with apologies to Heinlein). You find this kicks it up considerably, as you adjust to the longer and more frequent stretches of uphill effort. But you DO have some kind of base, so you start to adjust to it, and pretty soon you find you are Tabbing like a trooper. Much to the chagrin of “regular” hikers on the trails. (The initial looks of mommies and daddies with kids as they encounter this beastie with this big military ruck boring down on them is priceless.)
I've been doing ruck marches on the streets in my town the past couple weeks.  Starting with 2 miles then 4 and then slowly increasing the weight of the pack.  The roads are up and down but mostly flat and row was today a wake up call on the trails of the Wilderness Center.  3 miles in the woods were almost the same amount of time I did 4 miles on the streets.  I haven't tried actually running with the pack just, just walking and trying to keep my time under 15 min/mile.  I am hoping to increase my running during the week to help build a base to increase this time.

Ruck March (Trail)
DistanceTimeWeight
3 miles49:2735lbs

Friday, June 10, 2016

Stay the Course

There is a process that you will go through with everything in life. Periods of growth, doubt, hatred, love. Constant battles, and ups and downs. Learn to love that process. It makes you better, stronger, more resilient. Your struggles and mistakes now are setting you up for the end game, the place you want to be, the dream. This shit doesn't happen overnight. It takes years, it takes sleepless nights, countless hours, perfecting your craft, honing your skill. You owe it yourself to see it through, to not throw it away when times get tough, because they will. Stay the Course and make it happen.
-Stay the Course
Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 195lbs

Pullups

SetsReps
15
24
33
42
52

Pushups

SetsReps
510

Thursday, June 9, 2016

11th Cycle: 1.4

Squats (Max: 245)
WeightReps
160lbs5
185lbs5
205lbs3

Dumbbell Shrugs

WeightSetsReps
70lbs310

Pushups

SetsReps
310

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
510

Glute Bridge

SetsReps
310

Wednesday, June 8, 2016

11th Cycle: 1.3

Bench Press (Max: 210lbs)
WeightReps
135lbs5
155lbs5
175lbs5

Front Plate Raise

WeightSetsReps
25lbs510

Barbell Rows

WeightSetsReps
115lbs510

DB Hammer Curls

WeightSetsReps
20lbs410

Close Grip Bench Press

WeightSetsReps
75lbs410

Suitcase Carry
WeightReps
75lbs2

Monday, June 6, 2016

11th Cycle: 1.2

Deadlift (Max: 245lbs)
WeightReps
160lbs5
185lbs5
210lbs10

Good Mornings

WeightSetsReps
75lbs510

Walking Lunges

WeightSetsReps
35lbs310

Hanging Leg Raises

SetsReps
510

Sunday, June 5, 2016

11th Cycle: 1.1

Military Press (Max: 145lbs)
WeightReps
95lbs5
110lbs5
125lbs3

Pullups

SetsReps
15
24
33
42
51

Pushups

SetsReps
510

Dumbbell Chest Flies

WeightSetsReps
20lbs310

Thursday, June 2, 2016

11th Cycle: Precycle 1.3

Bench Press (Max: 210lbs)
WeightReps
135lbs5
155lbs5
175lbs5

DB Hammer Curls

WeightSetsReps
25lbs310

Close Grip Bench Press

WeightSetsReps
65lbs310

Farmer Walks

WeightReps
70lbs1L

Wednesday, June 1, 2016