6 x 40

APR. 30 MON. WEEK 4

Light/High rep week.

Been doing a lot of heavy near maximum lifting for the past 2 monthes so it's time enough for a slight reprieve.

Farmers Walk: 30 min. sprints with 55% 110's for 15 min. and then 40% 75's for 15 min. rounds. (Cardio, back, trapezius, grip, hips, calves, thighs, stability)
Lift, carry like suitcases to 1 end, drop, turn around and lift and go again style.

(EASY was RUNNING around the yard with the weights! Full running strides!
No belt here just chalk on hands. Just for good cardio really. Can't wait to go heavy on these again soon! )
Calves were blown right up here!
These are NOT walking lunges! You step normally just as you would walk down the street. Short, quick steps controlling the weights.

Supersetted the following upper/lower pair of exercises at 6 x 40 each
Dips (parallel bars) (Chest, anterior/front deltoids, triceps) and...
Bottom Position Squats in the power rack using 60% of my 1RM (1 REPETITION MAXIMUM)or 195 lbs.
(no powerlifting suit, wraps or belt) (Legs, hips, back)

This idea was based on the Endurance Strength Training chapter in ROCK, IRON, STEEL by Steve Justa that can be purchased at www.ironmind.com or http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1342
Interesting book in my own library!

Dips were bodyweight only and fealt easy!
Squats weren't too bad but the last 40 rep set I was counting down in 10's. Set 5 and 6 the Farmers Walks were coming back to haunt me in my quads and hamstrings especially! Lifted the Squats very explosively and quickly up.

My back and legs feel much stronger now I can tell.

GRIP WORK:
Gripper Squeeze and hold til my hand opened
Cable Crossover bottom cables Hold as long as I could 3x

-JEFF

REALLY HEAVY!!! TODAY

APR. 26
JUIJITSU class 1 hour
(Fealt really good getting out there training on the mat after such a busy week focused much on strength training.)

APR. 27


A.M. Before work....
Log Cleans 135, 155, 185 x 1
(Fealt REALLY HEAVY this time. Don't know if it was my back not recovered fully, mental burn out on this exercise, tired or combination of that. Will need to concentrate more on my technique on this lift next week when I use lighter weight and high reps. )

Log Bent Rows 4 x 5 185 lbs.
(Something new! )

The new www.phoenixfitness.ca is almost ready! We filmed the new video profiles of the staff . today and it went really well. Smoked it!! Can't wait to see the finished clips! :-)
3 training sessions as well spread out through the afternoon.

After work.....

Power Rack Bottom Position Bench Press 4 x 2 88% (275 lbs.)
(First set fealt heavy like everything today seemed to. But got better as I went. Started with a quick warm up empty 45 lbs. bar x 1 x 10)

Power Rack Standing Shoulder Press 4 x 2 88% (185 lbs.)
(Pressing fealt good today!)

-JEFF

HULKING ARMS DAY

APRIL 25
ARMS ALL 4 X 10 - 12

2" thick bar APOLLON AXLE Curls 120 lbs. (Bringing in more wrist, fingers and forearm strength as well as biceps with the wider bar)

Tricep Seated Extensions on smith machine 120 lbs. EASY!

2" thick handle ROLLING THUNDER Cable Curls 100 ea.
(Same benefits as APOLLON AXLE above.)

Pressdowns 125 lbs. (got only 10 reps on last set)

Cable Concentration Curls 100 lbs. each
(seated, arm outstretched. Yes most do them as an isolation exercise but I did this version a lot before an armwrestling tournament to build strength pulling out of the inferior position and back and over. )

Lying Tricep Headcavers on smith machine 235lbs.

(Taken from an old Lou Ferrigno article in MUSCLE & FITNESS. But changing it a bit with the thick bar work for biceps. :) Putting my own personal touches on it and getting the arms, my calling card(s) ready for Friday. Looking svealt in my PHOENIX FITNESS gear for the filming of the special 30 second trainer profile blurbs we are doing for the new revamped PHOENIX FITNESS web site coming soon! )

Chin bar Hang for grip and stretch out my biceps and low back.Stretch laying across a stability ball for abs and low back.

Low back has been bugging me so stretching it out here and releasing the vertabrae.
Alternated a bicep and tricep exercise in this work out as written here.
-JEFF

ANOTHER QUICK CONDITIONING DAY

APR. 24

Try this one I did today.......
Sandbag "load"
2 x 50 reps
(I used my duffle bag loaded with sand to 130 lbs. total weight. Bunched up the loose canvas at the top and clasped my hands and "curled" it up as I stood up straight. Could also do a simillar exercise with a boxing heavy bag at the gym.)

1 arm Dumbbell "See Saw" Loads
Stand infront of straddled to a bench and 1 arm row a DB up onto the bench from the floor, reset and lower to floor in opposite hand, touch the bell to the floor and row it back up and onto the bench, switch hands and repeat.
1 x 50 each side.
(A 1 sided version of the first exercise but tougher I thought with the dead stops between. I used a 50 lbs. Dumbbell)

Feel both a lot in the upper back/Latisimus muscles and sides and biceps!
Got the idea from the DINOSAUR STRENGTH TRAINING NOTEBOOK and DINOSAUR TRAINING: THE LOST SECRETS OF STRENGTH & DEVELOPMENT @ www.brookskubik.com

DAY 1 OF !!HELL WEEK!!

APRIL 23

WEEK 3

WOW! YEP IT'S MONDAY!! Was dreading this work out. You'll see why.....

ROLLING THUNDER 3 drop sets max reps.
Left handed: 180 (a couple half assed reps) 135, 90 lbs.
Right handed: 100, 90, 45 lbs.
(Strictly a grip/fingers strength exercise.)

Sled Work 25 min. back n forth around the gym at 60% (190)(was going to do FARMERS WALK outside but rained so did this instead at the gym. )

Zercher Good Mornings: 135, 225, 315, 325 lbs. x 1
(Pretty happy here with a new max!)
(low back / hamstrings/glutes. Lifting the bar in the crooks of the arms and standing upright as if lifting a box off a shelf. Safer if you train alone this way than doing it with the bar across your back as is more common. )

Smith Machine Lunge/Split Squats (whatever you wanna call it.) 135, 225, 315 x 5 each.(HEAVY!!!)
(Thighs, hamstrings, glutes, calves)

(Starting to feel it now sitting down between sets. Last set was an absolute effort!)

FULL CONTACT Twist 3 x 5 each side. 45 lbs. plate on the end of the olympic bar.
http://www.bodybuilding.com/fun/mm6.htm (exercise description here.)


Gym was HUMID today which made the last part really fun! :P .....

Sled Work 25 min. back n forth around the gym again! at 50% (160)
(Had to break this up into 2 part to fight the monotony! Almost an hour of heavy cardio dragging and pulling weight! AAACK!! Just SICK!! Wasn't looking forward to this. Had to really suck it up to do the second round to finish the work out. Legs still feeling like some little guy jabbing needles in them as I type here. Did my last training session of the day afterward from sitting on a bench as much as possible! :-)) Was DEAD at the end of this work out. TRY IT!! adjusting resistance to your own level of course. )

Will be walking funnier tomorrow at work after this one! I'm sure some of my clients will enjoy reading this and much more would've enjoyed seeing me endure this work out! HA!

Sleep and protein, carb loading when I got home to help recovery!
(PIZZA with onion, peppers....gettng my anti oxidants by the way there, ground beef, olives. Hey just keeping it real! )
Was drinking water constantly thru the work out as well to stay hydrated.

If you enjoy following these posts feel free to write at jjking7322@hotmail.com
Would love to see who's out there lurking.
-JEFF

QUICK CONDITIONING DAY

APR.. 21
JUIJITSU 90 min.

Sandbag load onto chair (130 lbs. duffle bag) 50x *GOAL*
As long as it took to get 50 reps no matter what.
(Had to switch styles a couple times, Clean, Front Squat and kind of a curling the bag up garbage bag style )
(Whole body endurance lifting. Lots of stabilizers involved too because the bag isn't solid and shifts around while lifting it. Just like most everyday objects we use. Also good for any sport where you have to lift, push, pull an opponent like wrestling, football because of the imbalanced, shifting weight like a body.

Neck Bridging Face down (pushing forehead into the floor and rocking back up) 1 x 50

Old wrestling exercise to build the neck. With all the talk about core/ab training, the neck is a very important postural muscle group protecting the cervicle vertabrae spine. Especially important for anyone who does contact sports like hockey, football, boxing/kickboxing, any form of grappling. Strengthening the neck also helps those who sit at work at a desk a lot and get tightness in that area. Keeps it limber.

-JEFF

POWER PRESSING

APR. 20
Tried APOLLON AXLE Cleans 70, 90, 110, 130lbs. x 1 Don't like these compared to the log. But was a busy day at the gym and wanted to get done and get home. Tried wrapping my bad wrist but didn't help as I hoped.

APOLLON AXLE Curls: 110, 120, 140 lbs. x 5
(Brings the forearms in as well as the biceps. A tougher version than normal bar.)

Military Press 175, 185, 205 x 4 **
Bottom Position Bench Press in the power rack 265, 275, 295 x 4 **
**(Redeemed myself here by getting more weight in my last sets than last week.)**

2" thick handled ROLLING THUNDER 1 Arm Deadlift: Left hand 90, 135, 180 x 1
Right hand 45, 90, 100 x 1 (I'm left handed so that's why the difference.)

(A great grip strengthener and another one of my different little exercises. :-) )

Stiff Legged Deadlift: 365, 385, 405 x 5 alternated with Bent Rows: 335, 365, 385 x 5(smith machine)
(An old stand by combo for upper and lower back in one! You can do low reps like I did here or higher reps/light weight too depending on your training goal. Effective combo either way.)

@$$ Kicker Day

APR. 17
JUIJITSU 1 hr.

APR. 18

Zercher Deadlifts 135, 155, 185, 205, **225** x 3 **NEW PR**
then straight into Zercher Squats 245, 275, 295, 315x 3, 335 x 2
This was an @$$ kicker in more ways than one! (Low back, glutes, hips, legs too!)


FIGHT FIT Boxing class 1 hr.

Really tired going into this class after all the back and legs from the Zercher Deadlift and Squats.
BLAAAAH!

(Zercher Deadlifts are deadlifts lifting the bar from the floor in the crooks of the arms simillar to Zercher Squats. Both are full body lifts upper & lower together. But the Deadlifts are more back with the initial lift and the squats are more legs.
I take the bar on my forearm with my wrists curled/hooked because I'm not as flexible to get the bar into my elbows in the Zercher Deadlift.
Wearing a sweater to protect the arms from scraping helps! )

Didn't lift as much on the Zercher Squats this time but I did hit a new maximum on the Zercher Deadlift by 30 lbs. from 195 lbs last time I did them. So still a BONUS!

-JEFF

MONTH 2 WEEK 2 DAY 1 BACK/LEGS

APR. 15
JUIJITSU training camp 2 hrs. (sparring, grappling, mixed) www.hsma1.com
(Basically ULTIMATE FIGHTING with head gear, etc.)

APR. 16 Mon.
APOLLON AXLE Partial Deadlift from the knee height start. 200, 290, 380 x 1 Then..... I held the 380 at the top of the lift locked out for as long as I could. Then did the same lift and holds with 290 and then 200 lbs. for extra grip.
Gym was abuzz with people training so I wanted to show my unique stuff.

(The black AXLE bar is 2" around so A LOT tougher to hold onto in whatever lift you do. Can be used for EVERY barbell lift but adds a new challenge to it. The story behind this type of bar is about a circus strongman in the 1800's Louis "APOLLON" Uni, who would lift a 2" around train axle and wheels weighing 366 lbs. from the ground to the shoulders and overhead as we see in weightlifting in the Olympics, the Clean & Jerk lift. A challenge lift and the main event in his strongman act. Even today, only a handful of the elite strong men around the world can match this lift.
http://www.youtube.com/watch?v=8fvWdk4bzho


Lunges alternated with Good Mornings in the smith machine
5 x 5 each with 135, 225, 275, 315, 325 lbs.
(Fealt A LOT better than last week! Last week these nearly killed me but now I fealt like I could do twice as many. ) (Legs, hips, glutes, low back. I'll also sometime use a step to perform a Step up instead of the Lunge.)

1 Arm Sled Drags with ROLLING THUNDER 2" Handle: 225, 180, 135 lbs. each.
(With a thicker 2" handle again. Like a super 1 arm row done for upper back. Bicep, grip, legs , cardio are worked here too. Go as far as I could with each weight alternating hands, then decrease weight. Made from a snow saucer sled with a rope from CANADIAN TIRE and various handles at the gym.

Bodyweight Squats - Ball Crunch - Dips: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(Great bodyweight circuit taken from MUAY THAI training.)

One of my favourite days of the training week right now. Actually pretty short but taxing from working the legs and back together. They are the 2 biggest, strongest muscle groups in your body. So working them intensely in 1 session can be a VERY effective work out whether you go heavy or lighter with high reps on your body systems.

FUNCTION OVER FORM ABS

APR. 14
JUIJITSU 1 hr. class

A quick work out for core today to reinforce the back which I've been working very hard/heavy.
A strength builder for the midsection rather than just for looks like six pack abs.
Very functional and preventative medicine!

Sledge hammer swings across body 25 swings a side
(A great exercise for forearms, back and shoulders as well as the sides. Can do a simillar exercise with cables, medicine ball, dumbbell or weight plate in the gym. )

Side to sides with 60 lbs. water purifier jug filled with gravel 25 reps a side.
(like the simillar exercise done with a medicine ball from boxing. Obliques and other muscles in the sides of the body. You can do a simillar version as well with a medicine ball, dumbbell, weight plate or cables in the gym.)

MAKING MY TATTOOS BIGGER

APRIL 12
JUIJITSU 1 hr.

APRIL 13
Log Cleans 135, 155, 175, 185, 205 x 1 At home in my training shed.
(Got the 205 up to chest but want it to be more convincing so will try it again next week. Will skip the 185 there too to save energy.)

Military Press in the power rack: 165, 175, 185, 195 x 5 (195 was pretty rough but got it. More than I expected to get here. Getting stronger!)

Bottom Position Bench Press in the power rack: 245, 265, 275 x 5
(Really tough start with the 245. Couldn't get the groove right but finally found the sweet spot and off we go!) (Bottom position is a dead start from the safety pins just above the chest. No bounce, rebound or negative lowering from the top then back up again. It either goes up or not like this. Builds HUGE power out of the sticking point.)

ARMS all 5 x 8 -10
ROLLING THUNDER 2" thick revolving handle Cable Curls 110 - DB Extensions 60
(The thicker handle revolving bring the forearm, grip into play as well here.)

Standing leaning over Concentration Curl 95 - Dips with Bodyweight only
Incline DB Curl 60 - Pressdowns 110
1 Arm Preacher Curl machine) 100 - Skull Crushers 225 also called Laying Extensions. Did them with the smith machine to concentrate on the triceps more and for safety.

Worked a Bicep exercise then a Tricep exercise oppositely or antagonistically. Working one while the other rested. Same as the CHEST/BACK work outs done earlier in this blog.

Standing Wrist Curl held as if doing shrugs at thigh level) 255 (lower arm flexor muscles)
Reverse Curl 195 (lower arm extensors )
5 x 12 for forearms here.

Arms taken from an old article on how AH NOLD did it. (Yeah I know, But Ah - Nold is still Ah - Nold! ) But with a few touches of my own. **KEY POINT** Take the info and make it fit YOU.
Heavier than most too. Thanks to my armwrestling background. (There was no such thing as a "light isolation exercise" for arms there/then. We did every arm exercise as hhard and heavy as possible because you had to to keep ahead in that sport!)

SHOCK DAY! (a good idea to use to shake up your training from time to time) Instead of my usual big, basic, multi joint/muscle lifts style.
WOW! Haven't done a lot of direct arm training til today. Arms were throbbing after that!
Did some light arm stretching afterward to drain out the lactic acid and save from muscle cramping.

Fealt really strong today all around. So my training is paying off. Making my tattoos bigger too! (1 on my left arm and 1 on my chest. But wait, tattoos could be seen as disturbing to some viewers :-P BLAAAAAAAH!)
-JEFF

BRIEF AND BRUTAL!!

APRIL 11

ZERCHER GOOD MORNINGS 135, 155, 225, 245, 275 X 3 (245 and 275 fealt HEAVY!!!)
(Holding the bar infront, in the crooks of the arms instead of across the shoulders. Bow forward then straighten back up, repeat. Low back, glutes, hamstrings, abs, biceps)

Then....ZERCHER SQUATS 275 (starting where I left off on the GOOD MORNINGS), 295, 315, 335 X 3
345, **365** X 2 **NEW MAX**
Not gonna type what I said under my breath after the last rep.
(Thighs, low back, biceps, glutes, abs keepingthe body from bending forward with the weight. Held infront in the crooks of the arms just like the first exercise.)

The 2 exercises done as a continued series adding weight each set til a top set of 2 reps

Crunch - Stability Ball Push ups - Plyometric Squat Jumps 1 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(Great, quick full body weightless circuit with the reps dropping as energy drops too.)

Light Boxing training. FIGHT FIT 45 min. for cardio. www.steelcitycrossfit.com www.regencyboxing.com

Funny thing is, I fealt like $#!+ going in (weather related stomach ills) and didn't expect a lot but hit a new max lift!

MONTH 2!!!!!

APRIL 9TH
MONTH 2 OF 4 WEEK 1

Stability Ball Crunch - Stability Ball Push ups - Plyometric Squat Jumps1 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 to warm up.

Partial (from the knees) 2" APOLLON AXLE bar DEADLIFT 200, 290, 380 X 1
(well off my previous best lift 420 lbs. SUPRISING! WOW! Belt, titegrip liquid chalk only http://www.titegrip.ca/ )

Cable Crossover low Hercules Holds with the full 150 lbs. stacks 3 holds as long as I could.

Smith Machine Lunges - Good Mornings supersetted 5 x 5 each
135, 225, 275, 315, 325 lbs. x 5
(The last 3 sets started to feel really heavy! Not feeling 100% with a bad stomach yesterday and earlier today. But got it done.)

Cardio:
Boxing class (heavy bag rounds and sparring)
Stone Carry 160 lbs. 1x

(Back and legs were smashed by now. Eyes nearly popping out!
My 200 lbs. stone has a big crack at the bottom and looks like it's ready to snap off! :-(
Inverted triangular shape good for lifts and carrying.)

I'M WRECKED!! as I type this!

Green tea after to help clear up stomach with late meal.

OWN PERSONAL STYLE

I got an interesting e mail from John Wood at www.bodyweightbasics.com and www.functionalhandstrength.com about what/who influenced his style of training.

This made me think of all the things that make up the way I like to train myself like you read about here or see me doing at the gym.


Bodybuilding style training from former MR. OLYMPIA Dorian Yates BLOOD & GUTS based on Mr. Universe Mike & Ray Mentzer HIGH INTENSITY TRAINING. Lee Haney (8x MR. OLYMPIA ) and Lou Ferrigno (MR. UNIVERSE and t.v.’s INCREDIBLE HULK ) are favourites/influences as well. http://www.ifbb.com/halloffame/index.htm

Thick bar training from MILO (www.ironmind.com),
Arm, grip training from pro armwrestling. (www.armwrestling.ca)

Bodyweight movements from martial arts like Aikido, Muay Thai, wrestling and Juijitsu

Stone, log lifting, tire flip, odd objects from WORLD’S STRONGEST MAN

Power and Sandbags work, and other DINOSAUR TRAINING from Brooks Kubik
(www.brookskubik.com)

20 rep sets from Super Squats and KEYS TO PROGRESS (www.ironmind.com)

Multi joint lifting and bodyweight circuits from Zach Even – Esh (www.undergroundstrengthcoach.com)

Check out these references and what they have to offer!

A big thing in training is looking at a program or exercise and seeing how to modify it based on your limitations, level, needs and/or what you have available to train with which is the point John Wood made in the e mail and a point I am re enforcing here too.

EVERY BODY IS DIFFERENT.

-JEFF

EASTER WEEKEND WORK OUT

SAT. APRIL 7

At home for Easter training at the NORFOLK FITNESS CENTRE an old gym from "back in tha' day"

No trap bar or APOLLON AXLE thick bar there so changed up a few things.

Regular Olympic bar Deadlift (belt, no straps.)
195 (50%) X 10
235 (60% x 10
295 (75%) x 20
(Weight is heavier here because of the different variation and being able to lift more with the thicker bar to grab.)
Alternated with 20 reps of
Pullovers 50, 60, 75 lbs. as before.

(Feeling a slight tweak in my back after the first few but worked itself out and finished with energy to spare! Pullovers helped stretch this out.)

Zercher Squats
(Version with the bar cradled infront in the crooks of arms. LEGS, BACK, BICEPS, ABS, CHEST to crush the bar to you.)
1x 10 at 175
1 x 10 200
1 x 20 at 265
(Did these instead of Trap Bars)

Alternated with Pullovers in the same way as above.

Shrugs with the bar behind me to hit the trapezius muscles more in their anatomically correct position on the back as done before.
1 x 10 with 250
1 x 10 with 300
1 x 20 with 390
EASY!!!

Cable Straight Arm Pulldowns
1 x20 with 80, 110, 130 lbs.
(Changing things up. Pull the bar from above you straight down infront with a wider grip til stomach level. Chest out, shoulders back as you pull the bar down.)

RUN AND LIFT 6 X 5 at 40% max
Alternating sets of Standing Shoulder Press x 5 (85 lbs.) with 6 laps around the club running track.
(Fast explosive light presses with sprints around the track. Keeping MOBILE AND HOSTILE! Upper body with presses and lower body runs interval combos for the whole body.)

PUSH/PULL

Clean & Press 155, 165, 175, 185 x 1 (185 was a bonus as I fealt really good! Went for 205 but missed twice! Still more than I'd expected by one lift.)

Push ups with 135 lbs. smith machine bar on my back: 1 x 24
(same as weighted parallel Dips but don't have to worry about swinging in the air balancing the weight around my waist as I used to do using these for a very long time. I was one of the only and probably still am that would do weighted Dips.) CHEST, SHOULDERS, TRICEPS , CORE
(Easy lift, got some interested looks enquiring on this one.)

Atlas Lift Plate Rows: 2 x 3 with 125, 3 x 3 with 135
(More Volume here progressing with this lift. Will be interesting to test myself on the real stones by the end of the 4 monthes among other lifts, events. Liking this new back exercise.)

Incline Press from the bottom position in the rack: 2 x 3 with 235, 3 x 3 with 245
(Last exercise of the day. Not heavy really but was a tough one to end with.)

Notice the alternating front to back, opposite push - pull antagonist style of the exercises. While 1 side is working the other is resting.
One side is contracting against weight, the other is stretching oppositely.

HUUUUGEE!!! CONDITIONING DAY

Only 1 rule each exercise....
Do as much as you can (reps) in one 5 min. round each exercise.

Sandbag Carry on alternating shoulders across yard. 66 lbs. bag
Tire Flip 450 lbs.
Sledgehammer woodchops 8 lbs. head
Sandbag Rotational Abs side to sides 66 lbs. bag
Log Curls 135 lbs.
Sandbag Curls 66 lbs. bag
Sandbag Front Squats 130 lbs. duffle bag.

-JEFF

HARD & STRONG!!!

Apr. 2nd
Partial Deadlift in the power rack (from knees height start)
420 lbs. x 3 x 3 (or 82% of max)
450 lbs. x 2 x 3 (or 87% of max.)
(Fealt really heavy to start But by the 450 lbs. I got into it more. Used the bounce between reps to keep it going otherwise I don't know if I would've finished them today. Surprising! Trap Bar partials are waaaay easier/smoother.)

1 Arm Press
3 x 3 with 90 lbs. each side then
2 x 3 with 95 lbs. each
(Fealt REALLY STRONG on these today!)

ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. right handed and 160 lbs. left hand (I'm left handed so big difference there and left is my armwrestling arm!)

ROLLING THUNDER 1 Arm Cable Holds: 3 holds for time each hand with the whole 150 lbs. cable crossover stack.

1 Arm Dumbbell High Pulls 3 x 5 each with 55 lbs. (or 80% of heaviest.)


(This work out day is becoming the most draining of the week so stopped there with the lifting portion. Will place the sled work on a less intense day so I can give it the proper focus. Was still feeling it from Saturday as well. See CARRY & DRAG previous post.)

Did the sparring class in Boxing for cardio about 45 min. round robin style rounds with each person around the ring. Some new sparring partners in there tonight so was interesting and fun.

Saw 300 today and training was very Spartan - like today as a result.
"ONLY THE HARD AND THE STRONG!!"

So why do I train as differently as I do?
What am I doing??

Well first of all, going my own way against the normal has been and is a way of life to me. I also believe professionally to seperate and destinguish myself from my peers because simply if there are 10 people selling the same thing in a line ,whether it's working out of hamburgers, you need to do something(s) to make people look at you different than the other 9.

AND MOST IMPORTANT for me, this is how I like to train and how it feels.

So do they.......
http://steelcitycrossfitalblums.blogspot.com/2007/03/spartan-training.html


THINK ABOUT IT....

Who are some of the strongest athletes in the world?
Olympic style weightlifters.....
World Strongmen/women....
This is what they do.

Who are the best overall athletes??
Pro combat athletes like boxers, wrestlers, no holds barred martial artists ULTIMATE FIGHTERS!

This is SAMSON HERCULES training!!
GLADIATORS, SPARTANS' way!!

Imagine if CONAN THE BARBARIAN did it this way in one of Ah - nold Scharzenegger's best muscle movies EVER!

This is what I do.

ROCKY BALBOA does it too.

http://playlist.yahoo.com/makeplaylist.dll?id=1445131&sdm=web&qtw=640&qth=400

Do you???