I’m in a huge hole, but I’m taking all this as a great teaching tool of what NOT to do to your body. My Oura ring’s a fantastic tool to let me know when I can hammer myself or dial it back. I have literally ignored all the information. I’ve known what I was doing from the start, but man it’s tough right now.

Today is chest day, and I didn’t want to skip any more workout. I dropped the weights down a little bit, and I did less exercises to help my body slowly recover without completely losing any muscle that I may have built over the last 3 months.

Drop Set Barbell press: 4 Sets, 6*6: 50/35, 50/35, 50/35, 50/35. This was surprisingly easy. I have definitely gained some long term strength.

Push Ups to failure: 3 sets. I forgot to write them down, and I really can’t remember what I did. It was not jaw dropping…

There was a guy in the gym utilizing the cable machine so I did another chest exercise that I haven’t done yet, but I knew it would get me a good pump quickly…

Plate Press: 35lb. plate. I’ve never done this before, but I know how good it is at really squeezing the pecs. I think you’re supposed to put 2 plates together, but my chest still got a good workout with just the one. So I did 3 sets; 3 reps/4 reps/5 reps. I did lifts in the middle of the chest, and then moved the plate to the outside of each pec and hit that angle. So: 3*3*3, 4*4*4, 5*5*5… I’m about an hour removed from the workout, and I can still feel the pump. This is a good one that I’ll be throwing this one in more often.

So, if you haven’t heard of Hear Rate Variability (HRV), here is a good link about what it is, and why you should track it. HRV w/ Ben Greenfield & Dr. James Heathers

I love Ben Greenfield. His podcasts, articles, and research have been extremely informational, entertaining, and a little life changing. I highly suggest you check him out. He has tons of content, and he is a very highly recognized and respected influence in the health and fitness world.

My HRV was slowly dipping during the second month, and then it just dropped sub40’s and has been there for weeks now. Yesterday when I woke up, it was 17! I took it easy, and I got nearly 12 hours of sleep yesterday, and this morning is was 37. So, it’s going to be an uphill battle to get this thing back in the 80-100 range. I’ve got a plan though!!!!

Thanks for reading. Get Strong. Stay Strong.

I ran my ass around the golf course this morning during a completely ridiculous tournament that we were hosting. All while completely fasted, and while having the lowest HRV rating my Oura ring has given me this entire endeavor. I do not need to lift heavy weight with my recruitment patterns as screwed up as they are. My legs are already pretty strong, and I can’t afford to hurt myself right now. I know that I need to really focus on my mobility after crushing myself over the last 3 months. Perhaps that’s what I’ll be doing for my next challenge…a mobility project! I had over 20k steps today, my legs are worked. I’m calling it good. Plus, my ass gets really big when I lift heavy, and I can barely fit into my pants!!!!!

 

Get Strong. Stay Strong!

So I am absolutely spent. I am throwing myself in a lot of different directions, and I am very upset that I am not able to stick to this thing 100%, but that’s life, right? What I’m trying to do now is get the major lifts in on the regimen I’ve prescribed so that I can give you guys a plan to get stronger in this essential strength lifts. I know it works. It will work for you. Here’s the proof for now…

I haven’t lost my continuity on the bench press. Today is the last round for that (I’m going to adapt the week I missed with the rest of  the workouts). I have a lot of time constraints going right now with starting a new business and helping some others.

Bench Press: 4 Sets, 10 Reps: 90/110/135/135. I wasn’t surprised at how easy this was, but I was really pumped today.

I didn’t have much time to be in the gym today. I have really tried to be a meat head for you guys being in the gym so much, but I have other shit going on. Today is basically shoulder day, so I’m going to hit them quickly.

Dumbbell shoulder press: 4 Sets, ALL to FAILURE W/40 lbs.: 14/10/8/8. I took a little extra rest before the last set.

Face Pulls: 4 Sets, ALL to FAILURE W/ 50lbs.: 16/12/12/9. I hate to be a pig, but a couple hot gym girls showed up so I had added motivation on the last two sets.

That’s all I had today. The plan for now is to get my ankle working correctly (it’s almost 92%), and hit some low heavy squats. I’m going to hammer these deadlifts over the next couple weeks because I know that I can make a huge progression at this point. I can completely feel that my body is extremely over worked, under nourished, and under rested. I try folks, but I ate 3k calories plus a few years ago, and it’s hard. I’m a small little dude, but I’m doing my best. I AM GETTING STRONGER THOUGH!

Hit me up. I’m coming to the end of this thing, and I want to know what you want to see me try next! I’m up for anything at this point!

Thanks for reading. Get Strong. Stay Strong!

Let me start by saying that I’ve done a lot of Beach Body work out programs. They are normally fun. A little challenging. Some times, they are time consuming! I saw the most strength gains ever by doing P90X. I got absolutely shredded doing Insanity (it is hard!). Hell, the wife and I did Shawn T’s Rockin’ Body…it was fun. I don’t dance, but it was a good time.

T25 is a great tool. I think that it is really challenging if you challenge yourself! You can get quicker, stronger, and you can burn some calories when you are getting after it! This is where I did not utilize the tool in the correct way. There were some mornings that I was super pumped, jumped out of bed, and I got after it. Hahaha, after a month of these 2-a-days, I was slow to get out of bed. I was stiff, sore, sluggish. I was moving. I did burn some fat because I was exercising fasted.

This is a fantastic ‘lunch’ work out. This is a great workout finisher if you are trying to burn a few more calories. This is a great tool for the guy who has a couple weeks of travel or meetings. This is perfect for anyone who doesn’t have 5 hours (call it 8 hours with travel) to get to the gym. This is a phenomenal workout for someone already ‘buffed out’ and wants to shred a little.

Throw this into your workout into your life. It’s great. Do not, I repeat, do not do this with a weight training workout. You will over train yourself, or you will inevitably not give the attention and intensity it actually needs. Use it the way it’s supposed to be used. If you are 30 pounds over weight and haven’t worked out, NOT FOR YOU. Lift some weights. Get a routine. Get some consistency, and this is for you!

T25 is great!!!

People, I’m running on fumes. I’m tired of eating so much to not be tired! I’ve trained myself into a very deep hole here, but I’m going to show you that YOU can stick to something (NOT 2 A DAYS FOR 3 MONTHS, THAT’S DUMB!!). This lifting regimen is going to show some results.

Pull UPs: 8/5/3/3. I’m pretty sure I that’s the most I’ve gotten in one set before! Still progressing here!

I came up with a new little Curl routine. Introducing: Crazy Curl Combo!!! So it’s a bit of a Super Set Roller Coaster, it goes like this: Wide Curl-Supinate Curl-Hammer Curl-Hammer Curl-Supinate Curl-Wide Curl…repeat this 3 times for 3 rounds. I liked it. Fun. New. Great pump.

I tried to do the Cable Curl pulling both arms from a ‘T’ position, but the machine in the apartment gym didn’t get me the angles. So, I just dropped them to the ground and pulled them up like a bar: 4 Sets to failure @ 22.2lbs.

Triceps Burners: 15lbs. dumbbells over head extension until I got a burn going….then 15 more….3 times.

That pretty much toasted my arms. Quick. Easy. Pain will come tomorrow!

Keep Reading. Get Strong. Stay Strong!!!

So, this has been a huge change in my daily operations. I don’t normally do so much. I’m not a huge social media person. It’s really difficult to make sure I do all these things, and then tell you about it. It has been a lot of fun. I didn’t post about my chest workout yesterday, but that was basically because I did the same workout last week because I didn’t have my book, and I had to skip the week. I’m getting back to normal.

My left ankle is trash right now. I have skipped my lower mobility stuff the last couple weeks. This really goes to show that when you neglect the little things, they really impact your big things. Which I guess that means the little things become the big things. I can’t get my squats past parallel with heavy weight. It’s really going to fuck up a lot of different things if I load up with bad posture. I’m going to work on this so that I can show you how effective this little program is.

Today, I just made sure to get my legs working hard. I through 180 pounds on the leg press machine, and I just pumped my legs until they couldn’t go any more… several times over. Then I hopped on a treadmill at 30° incline and just walked with varying foot and body angles for 30 minutes. Pretty good.

My butt and legs already feel huge. I haven’t measured, but in the past, these parts of my body grow bigger than most. Power base….

Thanks for reading. Leave me a comment. Send me a question.

Get Strong. Stay Strong.

Alright. I wanted to get some hard ass lifting in today. I know that I’m depleted. I know that I can’t really kill an entire day right now. I also know that I can’t tell if I am really under eating or that my body has just murdered with activity that it cannot truly deal with it. I’ll tell you what I can do. I can mentally grunt out some heavy lifting.

Deadlift 4 Sets, 4 Reps: 180/205/235/235. I got a little scared during the 3rd set 2nd rep. I almost tweaked my back, but I corrected my for as I hit the weights to the floor and literally grunted like an Alpha Ape into the gym and got the other 2. Deep breathes and some guttural grunts got me through the last sets.

Romanian Deadlift 4 Sets, 10 Reps: 155/155/155/155. I think that little back twinge really got me in the right position. I killed these.

I did some goblet squats. I was really into this podcast will Paul Chek. I didn’t mark anything in my book. I did take a 50lb. kettlebell off the rack.

I’m tired. Going to eat some pizza this weekend.

Get Strong. Stay Strong.

 

What a difference a night’s sleep makes. I had to rest yesterday. I woke up and kept up with Shawn T’s T25. I ate a ridiculous amount of food today, and I was prepared for the gym. Let’s go.

Incline Drop Set: 4 Sets, 6*6 reps: 60/50, 65/50, 65/50, 65/50. So I went dumb dumb again, and pulled the wrong weights off the rack. I thought that first set was easy. Feeling good though.

3*Drops: 4 Sets, 6*6*6: 50/50/50/50…AWW Yiss! It’s taken me three attempts, but I got all the way through this one. I posted a video to explain this lift..sort of.  3 Degree Drop

Mystery Cable Flys: 10 Reps, 7 Plates?: X/X/X/X. This is the first time I got this machine to succumb to my will. I still don’t know how much weight it is though. Doesn’t matter.

This is where I let my animal and time frame fuck me up today.

SUPER SETSSSSSSSS! but not really.

I was getting close to the time frame that I’m trying to keep now. I don’t want to be in the gym for more than 60-80 minutes. I’m getting tired. I tried to squeeze in the last two lifts together. Dumb idea.

Close Grip Bench+ Triceps Pull Down. :110/maxed out of my triceps with 30lbs. went back to the 110lb. bar…almost decapitated myself. Who knew that you needed you triceps to help push a bench press….I did. dumby. I attempted to get a final set of 110lb. Close grips in after I burnt out the triceps again, but I’m spent.

This is getting fun again. I ate a ton of food today. I think I’ll have to really figure out what I’m trying to accomplish (or at least stick to it).

Get Strong. Stay Strong.

Well, my sleep was shit. I was stuck in conference and classrooms all day. I did not get to eat lunch at a reasonable time. My super awesome Oura ring practically yelled at me this morning not to work out. I blew last weeks arm workout so I had to do something.

I don’t know what I did, but I murdered JUST my biceps and forearms in some sort of curl type ladder thingy.

Incline Curls: WEIGHT/REPS: 35/8, 35/8, 25/12, 25/12, 15/18, 15/18

Hammer Curls: WEIGHT/REPS: 15/18, 15/18, 25/12, 25/12, 35/3, 35/6.

I don’t know if this will help anything. I just really wanted to get some reps into my biceps because I can really tell that I’ve gotten them to grown a good amount over these past 10 weeks.

I’ve been requested to do a post on my supplements. I think I said I was going to do that at the start, but I underestimated how much time I was taking to workout, golf, live, etc. So that’s coming soon.

Get Strong. Stay Strong, peeps!