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."

-Jim Wendler

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 205lbs


Pullups

Sets	Reps
1	3
2	4
3	3
4	3
5	5

8th Cycle: 3.4

Squats (Max: 255)

Weight	Reps
190lbs	5
215lbs	3
240lbs	1

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Plate Raises

Weight	Sets	Reps
10lbs	2	50

Back Extensions

Weight	Sets	Reps
20lbs	5	10

Sit Ups

Sets	Reps
5	10

8th Cycle: 3.3

Bench Press (Max: 215lbs)

Weight	Reps
160lbs	6
180lbs	3
200lbs	2

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	3	10

Close Grip Bench Press

Weight	Sets	Reps
45lbs	3	10

Overhead Carry

Weight	Reps
70lbs	2

Walking

Time

22 mins

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

Distance	Reps
Vic Park Hill	5

Box Jumps

Height	Sets	Reps
32"	3	5

Pullups

Sets	Reps
1	4
2	3
3	2
4	2
5	5

Flexibility

20 mins

8th Cycle: 3.2

Deadlift (Max: 215lbs)

Weight	Reps
160lbs	5
185lbs	3
205lbs	10

Leg Press

Weight	Sets	Reps
155lbs	5	10

Leg Curls

Weight	Sets	Reps
120lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Walking

Time

15 mins

8th Cycle 3.1

Military Press (Max: 155lbs)

Weight	Reps
115lbs	5
130lbs	3
145lbs	1

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	5	10

Triceps Pushdowns

Weight	Sets	Reps
50lbs	2	10

Farmer's Walks

Weight	Reps
70lbs	2

Walking

Time

15 mins

Get After It

Flexibility

20 mins

8th Cycle: Week 2 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 202lbs


Pullups

Sets	Reps
1	2
2	3
3	2
4	2
5	4

8th Cycle 2.4

Squats (Max: 255)

Weight	Reps
175lbs	3
200lbs	3
225lbs	2

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Plate Raises

Weight	Sets	Reps
10lbs	2	50

Back Extensions

Weight	Sets	Reps
20lbs	5	10

Sit Ups

Sets	Reps
5	10

8th Cycle 2.3

Bench Press (Max: 215lbs)

Weight	Reps
150lbs	3
175lbs	3
190lbs	3+

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	2	10

Guillotine Press

Weight	Sets	Reps
45lbs	3	10

Overhead Carry

Weight	Reps
60lbs	3

Supine Vacuum

Sets	Time
5	15 sec

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

Sets	Reps
1	2
2	3
3	2
4	2
5	4

Flexibility

20 mins

Conditioning

Sprints	Distance
6	100 yards

8th Cycle 2.2

Deadlift (Max: 215lbs)

Weight	Reps
150lbs	3
175lbs	3
195lbs	10

Leg Press

Weight	Sets	Reps
155lbs	5	10

Leg Curls

Weight	Sets	Reps
120lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Band Pull Aparts

Sets	Reps
3	10

Supine Vacuum

Sets	Time
5	15 sec

8th Cycle 2.1

Military Press (Max: 155lbs)

Weight	Reps
105lbs	3
120lbs	3
135lbs	3

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	5	10

Triceps Pushdowns

Weight	Sets	Reps
50lbs	2	10

Farmer's Walks

Weight	Reps
70lbs	2

Supine Vacuum

Sets	Time
5	15 sec

Walking

Time

35 mins

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.

-Andrei Burke, 8 Essential Self-Defense Techniques Against the Modern World

Flexibility

20 mins

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)

Weight	Reps
165lbs	5
190lbs	5
215lbs	5

Dumbbell Shrugs

Weight	Sets	Reps
65lbs	5	10

Plate Raises

Weight	Sets	Reps
10lbs	2	50

Back Extensions

Weight	Sets	Reps
20lbs	5	10

Sit Ups

Sets	Reps
5	10

8th Cycle: 1.3

Bench Press (Max: 215lbs)

Weight	Reps
140lbs	5
160lbs	5
180lbs	5+

Dumbbell Military Press

Weight	Sets	Reps
40lbs	4	10
35lbs	1	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
25lbs	2	10

Guillotine Press

Weight	Sets	Reps
45lbs	3	10

Farmer's Walks

Weight	Reps
70lbs	2

Supine Vacuum

Sets	Time
5	15 sec

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

Rounds	Time	Speed	Incline
10	15 sec	6-10mph	15%

Supine Vacuum

Sets	Time
5	15 sec

8th Cycle 1.2

Deadlift (Max: 215lbs)

Weight	Reps
140lbs	5
165lbs	5
185lbs	10

Leg Press

Weight	Sets	Reps
135lbs	5	10

Leg Curls

Weight	Sets	Reps
120lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Band Pull Aparts

Sets	Reps
3	10

Supine Vacuum

Sets	Time
5	15 sec

8th Cycle: 1.1

Military Press (Max: 155lbs)

Weight	Reps
100lbs	5
115lbs	5
130lbs	4

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	3	10
45lbs	2	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	3	10
120lbs	2	10

Tricep Pushdowns

Weight	Sets	Reps
50lbs	3	10

Farmer's Walks

Weight	Reps
70lbs	2

Walking

Time

29 mins

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.

-Chris Shugart

Walking

Time

35 mins

7th Cycle Weigh In & Review

January 2015

January 2016

End of February 2016

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 208lbs

7th Cycle: Deload Week 4.2

Bench Press (Max: 210lbs)

Weight	Reps
85lbs	5
105lbs	5
125lbs	5

Squats (Max: 245lbs)

Weight	Reps
100lbs	5
125lbs	5
150lbs	5

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."

-Operation Werewolf

Conditioning

Rounds	Time	Speed	Incline
15	15 sec	6-10mph	15%

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

Rounds	Time	Speed	Incline
15	15 sec	6-10mph	15%

Flexibility

20 mins

7th Cycle: Deload Week 4.1

Military Press (Max: 150lbs)

Weight	Reps
60lbs	5
75lbs	5
90lbs	5

Deadlift (Max: 205lbs)

Weight	Reps
85lbs	5
105lbs	5
125lbs	5

Flexibility

20 mins

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

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. 

-Wolf Brigade

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.

-Chad Howse

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 208lbs

7th Cycle 3.4

Squats (Max: 245)

Weight	Reps
185lbs	5
210lbs	3
230lbs	2

Barbell Shrugs

Weight	Sets	Reps
155lbs	3	10

Plate Raises

Weight	Sets	Reps
10lbs	3	33

Back Extensions

Weight	Sets	Reps
15lbs	5	10

Sit Ups

Sets	Reps
5	10

Walking

Time

32 mins

7th Cycle 3.3

Bench Press (Max: 210lbs)

Weight	Reps
160lbs	5
180lbs	3
200lbs	3

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

Ez Bar Curls

Weight	Sets	Reps
55lbs	4	10

Farmer's Walks

Weight	Reps
65lbs	2

Band Pull Aparts

Sets	Reps
3	10

Walking

Time

27 mins

7th Cycle 3.2

Deadlift (Max: 205lbs)

Weight	Reps
155lbs	5
175lbs	3
195lbs	10

Dumbbell Lunges

Weight	Sets	Reps
35lbs	5	5

Leg Curls

Weight	Sets	Reps
110lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Band Pull Aparts

Sets	Reps
4	10

Walking

Time

30 mins

7th Cycle 3.1

Military Press (Max: 150lbs)

Weight	Reps
115lbs	5
130lbs	3
140lbs	2

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
120lbs	5	10

Bench Dips

Sets	Reps
2	10

Farmer's Walks

Weight	Reps
65lbs	2

Walking

Time

30 mins

Squatting with St. Valentine

Walking

Time

32 mins

7th Cycle: Week 2 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 208lbs

Conditioning

Rounds	Time	Speed	Incline
15	15 sec	6-10mph	15%

7th Cycle 2.4

Squats (Max: 245)

Weight	Reps
175lbs	3
200lbs	3
220lbs	3

Barbell Shrugs

Weight	Sets	Reps
155lbs	3	10

Plate Raises

Weight	Sets	Reps
10lbs	3	33

Back Extensions

Weight	Sets	Reps
15lbs	5	10

Sit Ups

Sets	Reps
5	10

7th Cycle 2.3

Bench Press (Max: 210lbs)

Weight	Reps
150lbs	3
170lbs	3
185lbs	4

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

Ez Bar Curls

Weight	Sets	Reps
55lbs	4	10

Farmer's Walks

Weight	Reps
65lbs	2

Band Pull Aparts

Sets	Reps
3	10

Walking

Time

30 mins

Operation Werewolf

Conditioning

Rounds	Time	Speed	Incline
14	15 sec	6-10mph	15%

Band Pull Aparts

Sets	Reps
3	10

7th Cycle 2.2

Deadlift (Max: 205lbs)

Weight	Reps
145lbs	3
165lbs	3
185lbs	10

Dumbbell Lunges

Weight	Sets	Reps
35lbs	5	5

Leg Curls

Weight	Sets	Reps
110lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Walking

Time

30 mins

7th Cycle 2.1

Military Press (Max: 150lbs)

Weight	Reps
105lbs	3
120lbs	3
135lbs	2

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	4	10
45lbs	1	10

Lat Pull Downs

Weight	Sets	Reps
120lbs	5	10

Band Dips

Sets	Reps
1	10

Band Pull Aparts

Sets	Reps
3	10

Farmer's Walks

Weight	Reps
65lbs	2

Walking

Time

20 mins

7th Cycle: Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 212lbs

7th Cycle: 1.4

Squats (Max: 245)

Weight	Reps
160lbs	5
185lbs	5
210lbs	5

Barbell Shrugs

Weight	Sets	Reps
155lbs	3	10

Plate Raises

Weight	Sets	Reps
10lbs	4	25

Back Extensions

Weight	Sets	Reps
15lbs	5	10

Sit Ups

Sets	Reps
5	10

7th Cycle 1.3

Bench Press (Max: 210lbs)

Weight	Reps
140lbs	5
160lbs	5
175lbs	6

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

Ez Bar Curls

Weight	Sets	Reps
55lbs	2	10

Farmer's Walks

Weight	Reps
65lbs	1

Band Pull Aparts

Sets	Reps
3	10

Simple Diet, Exercise & Open Air

Conditioning

Rounds	Time	Speed	Incline
13	15 sec	6-10mph	15%

Band Pull Aparts

Sets	Reps
3	10

Conditioning

30 min walk

7th Cycle 1.2

Deadlift (Max: 205lbs)

Weight	Reps
135lbs	5
155lbs	5
175lbs	10

Dumbbell Lunges

Weight	Sets	Reps
35lbs	5	5

Leg Curls

Weight	Sets	Reps
110lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Band Pull Aparts

Sets	Reps
3	10

Walking

Time

30 mins

7th Cycle 1.1

Military Press (Max: 150lbs)

Weight	Reps
100lbs	5
110lbs	5
125lbs	4

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	2	10
45lbs	3	10

Lat Pull Downs

Weight	Sets	Reps
120lbs	5	10

Bench Dips

Sets	Reps
2	10

Farmer's Walks

Weight	Reps
65lbs	2

Walking

Time

20 mins

6th Cycle Weigh In & Review

Start of 2016 Measurements
Weight - 220lbs
Waist - 40.5"
Chest - 44"
Shoulders - 49.5"
Biceps - 14.5"
Thighs - 24.5"
Neck - 16"
Body Fat % - 26.994%

Today's Measurements
Weight - 214lbs
Waist - 41"
Chest - 43"
Shoulders - 49"
Biceps - 14.75"
Thighs - 24"
Neck - 17"
Body Fat % - 26.714%

I can't quite figure this out.  I have gone down a notch on my belt but my waist size went up?  Also, last week I weighed in at 213, thus week up a pound.  I didn't do much lifting since it was a deload week, so maybe that was why I put a pound back on.  Going to keep plugging away.  I can tell I am getting stronger.  I know its a marathon, not a sprint, but not seeing the results is frustrating.

Make savage the body.


UPDATE

Saw this, needed it.

Flexibility

40 mins

Acts of Defiance: Becoming the Change

It’s time to train your body if you're not doing so already; your own unique instrument for self-expression in a world where almost everything else can be replaced, manufactured, purchased and sold for a price. The most valuable asset you will ever own - the most valuable asset most fail to appreciate. 

Strip away the excess until you are left with nothing but muscle, cock and brain. Go to bed early on school nights so as to rise before the heaving mass of humanity is forced to drag its sagging-ass out of bed in search of caffeine and trans-fats. 

Be the hammer not the nail. Sharpen your axe and prepare for battle. Choose a life of strenuous exertion over that of comfort, online-shopping and jacking-off to porn tube when the coast is clear.

Don’t fall into the trap of vanity for it can become a very slippery-slope. It starts off one-day when you innocently ask your girlfriend if you can borrow her moisturiser cream, then next thing you know you're waxing your legs, arms and eventually your vagina.

Forget about your precious Abs. They only serve to impress teenage girls and bi-curious men. Instead build a pair of traps and a neck that evokes fear in your enemies and admiration from your allies. -Mitchell Strength

Conditioning

Rounds	Time	Speed	Incline
11	15 sec	6-10mph	15%

Conditioning

23 min walk

Be a Man

Conditioning

25 min walk

6th Cycle: Deload Week 4.2

Bench Press (Max: 195lbs)

Weight	Reps
80lbs	5
100lbs	5
120lbs	5

Squats (Max: 235lbs)

Weight	Reps
95lbs	5
120lbs	5
140lbs	5

Conditioing

25 min walk

2016 Goals

Looking back on 2015, I am pretty pissed off at myself.  I was making good progress in the fat loss department and then stopped working out for half the year.  I am almost back to where I was when I quit, but thinking about where I am and where I could be pisses me off.  I am happy that I was able to get back in the gym and despite not having a lifting partner(my excuse for stopping last time) I am still training 4-6 days a week and doing at least something activity every day.  Looking back at my 2015 goals, I didn't hit any of them.  I've decided to try and set some simple goals for 2016:

• I want to be at or below 15% body fat.
• I want to move up a level in every strength goal. (I am below decent in every one except military press and push ups)
• I want to read 10 books.

I have a plan in place and if I keep my head down and do the work, I WILL reach all those goals.

Conditioning

Rounds	Time	Speed	Incline
11	15 sec	6-10mph	15%

Conditioning

30 min walk

6th Cycle: Deload Week 4.1

Military Press (Max: 140lbs)

Weight	Reps
60lbs	5
85lbs	5
90lbs	5

Dead Lift (Max: 185lbs)

Weight	Reps
80lbs	5
100lbs	5
120lbs	5

Mobility

Limber 11

Conditioning

30 min walk

Fuck the White Flag

"If its a war you came to see, you will never see a waved white flag in front of me."

Mobility

Limber 11

Flexibility

23 mins

Conditioning

32 mins

6th Cycle: Week 3 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 213lbs


I had a good week this week.  I buckled down on my nutrition.  I ditched the soup at lunch and started eating a turkey sandwich.  I also had a pretty good week at the gym.  Although, I was disappointed I didn't get more than 1 rep on my final bench set and I am a little disappointed in myself that I didn't keep going on my final squat set.  I need to keep pushing myself to go all out every session at the gym.

Civilize the mind, but make savage the body.

Band Pull Apart

Sets	Reps
3	10

Conditioning

Rounds	Time	Speed	Incline
10	15 sec	6-9.5mph	15%

6th Cycle: 3.4

Squats (Max: 235lbs)

Weight	Reps
175lbs	5
200lbs	3
225lbs	4

Plate Raises

Weight	Set	Reps
10lbs	5	20

Back Extensions

Weight	Sets	Reps
10lbs	5	100

Sit Ups

Sets	Reps
5	10

Negative Pullups

Sets	Reps
3	10

6th Cycle 3.3

Bench Press (Max: 205lbs)

Weight	Reps
155lbs	5
175lbs	3
195lbs	1

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
55lbs	5	10

Ez Bar Curls

Weight	Sets	Reps
55lbs	5	10

Farmer's Walks

Weight	Reps
65lbs	2

Conditioning

32 min walk

6th Cycle 3.2

Deadlift (Max: 195lbs)

Weight	Reps
150lbs	5
165lbs	3
185lbs	10

Dumbbell Reverse Lunges

Weight	Sets	Reps
35lbs	5	5

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Negative Pullups

Sets	Reps
2	10

Hanging Leg Raises

Sets	Reps
5	10

Walking

Time

30 mins

6th Cycle: 3.1

Military Press (Max: 145lbs)

Weight	Reps
110lbs	5
125lbs	3
140lbs	2

Dumbbell Bench Press

Weight	Sets	Reps
45lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
110lbs	5	10

Dips

Sets	Reps
2	10

Farmer's Walks

Weight	Reps
65lbs	2

Walking

Time

32 mins

Courage

Band Pull Apart

Sets	Reps
3	10

Conditioning

30 min walk

In Defiance of Domestication

I want war- I want total war - I want to rage against an enemy that sees me as nothing more than a potential buyer - a candidate for market research - another good little boy whom by promising to obey the rules and regulations and accept all the terms and conditions is thus integrated into the system.

The same system that is always one more law away from freedom, one more human-right away from equality and one more pharmaceutical drug away from health.

All around me there is endless noise - the mindless chit-chat of talking-heads that spew from their mouths nothing but recycled trash verbatim.

I desire to discuss art, literature and philosophy - put forth my own questions and in turn share my own answers. Instead I’m subjected to irrelevant statements pertaining to mundane events that history shall soon forget.

I desire to make quiet my mind by eliminating all sources of white-noise that threaten to distract and entertain me as I make savage my body by the forging of iron with flesh - resulting in a heaving mass of bone, muscle and sinew - able to withstand and prevail over what ever forces of resistance are thrust upon it. 

-Mitchell Strength

Conditioning

30 min walk

Mobility

Limber 11

6th Cycle: Week 2 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 217lbs


Conditioning

30 min walk

10 - 40yd sprints

6th Cycle: 2.4

Squats (Max: 235lbs)

Weight	Reps
165lbs	3
190lbs	3
210lbs	5

Barbell Shrugs

Weight	Sets	Reps
145lbs	3	10

Plate Raises

Weight	Set	Reps
10lbs	1	50
10lbs	2	30
10lbs	3	20

Back Extensions

Weight	Sets	Reps
10lbs	5	100

Sit Ups

Sets	Reps
5	10

Pullups

Sets	Reps
1	3
2	3
3	2
4	2
5	2

Train for Honor

Train for Honor - Jack Donovan

Conditioning

30 min walk

6th Cycle 2.3

Bench Press (Max: 205lbs)

Weight	Reps
145lbs	3
165lbs	3
185lbs	7

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
55lbs	5	10

Ez Bar Curls

Weight	Sets	Reps
55lbs	3	10

Farmer's Walks

Weight	Reps
65lbs	2

Conditioning

25 min walk

6th Cycle: 2.2

Deadlift (Max: 195lbs)

Weight	Reps
140lbs	3
160lbs	3
175lbs	10

Dumbbell Reverse Lunges

Weight	Sets	Reps
35lbs	5	5

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Pullups

Sets	Reps
1	2
2	3
3	2
4	2
5	3

Hanging Leg Raises

Sets	Reps
5	10

Walking

Time

30 mins

6th Cycle 2.1

Military Press (Max: 145lbs)

Weight	Reps
100lbs	3
115lbs	3
130lbs	3

Dumbbell Bench Press

Weight	Sets	Reps
45lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
110lbs	5	10

Dips

Sets	Reps
2	10

Farmer's Walks

Weight	Reps
65lbs	2

Walking

Time

25 mins

Alpha Virtues

Conditioning

30 min walk

6th Cycle: Weigh In & Review // 1.4

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 217lbs

Squats (Max: 235lbs)

Weight	Reps
155lbs	5
180lbs	5
200lbs	10

Plate Raises

Weight	Sets	Reps
10lbs	5	20

Back Extensions

Weight	Sets	Reps
10lbs	5	100

Sit Ups

Sets	Reps
5	10

Pullups

Sets	Reps
1	2
2	3
3	2
4	2
5	2

Why Do You Train?

A man can train to attract women, but men will admire him more if he trains to scare other men. 

-Jack Donovan

Walking 4.4

Time	Speed	Incline
37 mins	3.5mph	1.5%

6th Cycle 1.3

Bench Press (Max: 205lbs)

Weight	Reps
135lbs	5
155lbs	5
175lbs	7

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
55lbs	5	10

Ez Bar Curls

Weight	Sets	Reps
55lbs	5	10

Farmer's Walks

Weight	Reps
60lbs	2

Conditioning

35 min walk

New Year Evolution

Our evolution does not begin on a certain day or commence at a given time; nor does it coincide with convenience. It does not concern itself with the opinions of others, nor does it abide by the rules and regulations laid down and thus enforced by societal expectation and social obligation.  

Nature is our only authority; and her laws the only mandate in which our evolutionary process adheres.

Our physical bodies will reap the benefits; as we commit to not only strengthening ourselves through conventional exercise within the gymnasium; but so to as we continuously strive to reestablish our inherent physicality by reforging our bodies and thus fashioning them into savage instruments of primal expression; by working the land, working with the land and working with what ever implements, obstacles and challenges the land - courtesy of nature - provides.

- Mitchell Strength, New Year Evolution 

Conditioning

25 min walk

Hill Sprints

Distance	Reps
Vic Park Hill	6

Mobility

Limber 11

6th Cycle: 1.2

Deadlift (Max: 195lbs)

Weight	Reps
130lbs	5
150lbs	5
165lbs	10

Dumbbell Lunges

Weight	Sets	Reps
35lbs	5	5

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Walking

Time

25 mins

6th Cycle: 1.1

Military Press (Max: 145lbs)

Weight	Reps
95lbs	5
110lbs	5
125lbs	7

Dumbbell Bench Press

Weight	Sets	Reps
45lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
110lbs	5	10

Dips

Sets	Reps
2	10

Walking

Time

25 mins

Then and Now...Still Work to Do

January 2015

January 2016

2015 Year in Review & 2016 Plan

Starting Measurements
Weight - 240lbs
Waist - 47"
Chest - 45.5"
Shoulders - 50.5"
Biceps - 14"
Thighs - 24.5"

Today's Measurements
Weight - 220lbs
Waist - 40.5"
Chest - 44"
Shoulders - 49.5"
Biceps - 14.5"
Thighs - 24.5"
Neck - 16"
Body Fat % - 26.994%

So 2015 was a little disappointing.  I was making pretty good progress in the spring, took a couple months off and got back on track in August or so.  I got down to 212 but haven't been able to get back there yet.  My diet and my conditioning are inconsistent which I think is the largest part to me not hitting my goals.  I am in a better place than I was starting 2015, but not where I want to be.

Honestly, I am not sure if its good or bad if the numbers go up or down or stay the same.  Obviously the waist I want to go down and biceps go up, but chest?  Not sure.  I know I am getting stronger but the fat loss is slower than I'd like.

In 2016, I am going to keep plugging away at the 5/3/1.  I can tell I am getting stronger and I am enjoying going to the gym.  I am going to make more a concerted effort to get in conditioning.  I plan on combining what Jim Wendler and Paul Carter recommend for conditioning.  I am going to start doing 25-45 min morning walks and then have two sessions of sprinting (including hills) a week.  The walking in the mornings before eating should help with the fat loss.  I am also going to make sure I do the Limber 11 daily to help with soreness and overall movement.

Its not a difficult change, but like all habits will take some time to establish and some will power to get to bed at a consistent time that will make it easier to wake up on time to get it in before work.  Getting more sleep consistently should also help with fat loss.  These are all things I've known about for a while, but things I need to do consistently.

Make savage the body.


Conditioning

25 min walk

Mobility

Limber 11

Happy New Years

We're closing in on new years. Twenty-six-fucking-teen.

Another year is almost gone, plenty of you made no progress in 2015. Plenty of you won't make any in 2016.

Hey, I'm not saying that to be a dick. I've written plenty in the past about how I've let years go by without making progress, then waking up one morning and going "holy fuck, I'm not better today physically than I was last...4 years!"

It happens.

Complacency sets in. We go to the gym. We eat "mostly healthy".

Read more of "New Year, New Me: What You Don't Fucking Know" by Paul Carter.


Conditioning

25 min walk