In Honor of William

How are we feeling today? Had some good sweat going yesterday? I was crushed by the end. Awesome. Today needs to be just as awesome. And there is no better way to completely crush you than to preform the "dirty dozen." This workout was introduced to me by my good friend Will (who is also a beast). So good luck on the workout below, there are a few added exercises in there just to really punish you. For the record, I do not even know if I will be able to do this, but setting the bar extremely high is fun!

* After every odd erg session do 50 crunches over 3 minutes. After every even erg session do 50 push-ups over 4 minutes. Each erg session should take you appx 2 minutes. Total time for this workout is 66 minutes if all done on time.

1. Erg 500 meters

2. Erg 500 meters

3. Erg 500 meters

4. Erg 500 meters

5. Erg 500 meters

6. Erg 500 meters

7. Erg 500 meters

8. Erg 500 meters

9. Erg 500 meters

10. Erg 500 meters

11. Erg 500 meters

12. Erg 500 meters


Does the name "dirty dozen" make sense now?

Monday Massacre

Well, as promised, this week will be challenging, rewarding, crushing, exciting and intense! I for one am extremely excited for these workouts. Each day will focus either on Reps, or Time. Today, we will be focusing on Reps. So you need to rest when you have to, just do not quite before your rep number is hit. Good luck and remember, weakness is weak.

1. Burpee to Pull-up: 25 reps

2. Jump Squat to Shoulder Press: 25 reps (have the barbell in the traditional squat position)

3. Roll-back to Get-ups: 25 reps (hold a 15 pound dumbbell)

4. Basketball Court Suicides: 5 suicide sprints

5. Wide Stance Push-up: 50 reps
6. Diamond Stance Push-ups: 50 reps
7. Side to Side Push-ups: 50 reps
8. Shoulder Width Stance Push-ups: 50 reps

9. Mountain Climbers: 100 reps

10. Crunches: 100 reps

Again, rest when you need to. Have fun! 

We're Rolling Now!

Just 2 days! Plenty off time to get back on the work out horse. I love it! Chest, arms and back are all feeling pretty pumped. Man I missed this feeling. Let's keep the intensity and dedication up. Today we are going to hit the shoulders and lower back. I just hope my sore chest and back do not get in the way. I mean, even if they do, no matter. We push through the soreness! Why? Pain is temporary, quitting lasts forever.

1. Dead Lifts: 5 sets (12, 10, 8, 10, 12)

2. Military Shoulder Press: 4 sets (12, 10, 8, 12)

3. Lateral Shoulder Raises: 3 sets (12, 12, 12)

4. Shoulder Shrugs: 3 sets (10, 10, 10)

5. Shoulder Pulls: 3 sets (10, 10, 10)

6. Good Morning's: 3 sets (12, 12, 12)

7. Dumbbell Shoulder Press: 3 sets (20, 20, 20)

Enjoy these easy buildups. Be very prepared for Monday.

Have fun. 

Turn It Around

What an awesome day back! Good to get the blood flowing and the muscles singing again. I hope everyone had a good day yesterday, weather it was from this work out or from another. If you did the chest and triceps yesterday, then today will make a lot of sense. We are switching the motions around and working on our back and biceps today. This is arguably my favorite workout for bulging biceps.

1. Pull-ups: 4 sets (each till failure)

2. Bent Over Rows: 3 sets (12, 12, 12)

3. Cable Rows Hammer Grip: 3 sets (8, 8, 8)

4. Chin-ups: 4 sets (each till failure) if you start getting less than 6, use the lat pull down machine

5. Reverse Fly: 3 sets (12, 12, 12)

6. Barbell Curls: 4 sets (12, 10, 8, 12)

7. Inverted Push-ups: 3 sets (each till failure)

8. Dumbbell Hammer Curls: 4 sets (12, 12, 10, 8)

Have fun!

Good To Be Back

Hello all!
I hope everyone has been well these past 2.5 weeks. I apologize for not giving the heads up but I have been in Africa. I was there to raise money for VSO and climb Mount Kilimanjaro. It was truly a rewarding, emotional and inspiring experience. The workouts I have been going through the past few months have more than prepared me for the physical challenges I faced while over there. Because of this, I am further dedicated to providing workouts that help each and every aspect of your body. A quote I like is when 10 fitness professionals were asked what it meant to be in shape. My favorite response was something along the lines of this: "When you can run into a burning building, climb a few stories of stairs and bring out anyone injured, then you are in shape." Great quote, and re-affirms my belief that every aspect of your body needs to be at its best.
So with this in mind, we are going to continue to embark on our mission of becoming healthy, fit and strong (mentally and physically).  But first, I need to get back into the groove of things, I havn't lifted a weight in almost 3 weeks!!! I will be taking it somewhat slow and easy the next few days in order to re-aquatint my muscles. You can always spice up these workouts, I am sure you know how by now.  

1.Bench Press: 4 sets (12, 10, 8, 12)

2. Incline Dumbbell Press: 3 sets (10, 10, 10)

3. Cable Fly: 3 sets (12, 12, 12)

4. Body Weight Dips: 3 sets (each till failure)

5. Tricep Extensions: 3 sets (12, 12, 12)

6. Head Bangers: 3 sets (10, 10, 10)

7. Wide Push-ups: 4 sets (15, 15, 15, 15)

8. Diamond Push-ups: 3 sets (12, 12, 12)

I will also be going for a 3 mile jog following this workout.

Enjoy the calm before the storm, next week, I unleash Armageddon

Have Fun!