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Compression garments are the latest "in thing" for athletes, runners, and lifters. They're also one of the most misunderstood items in your gym bag.   Compression socks will not increase your strength or stamina during your workout. You ...
Day 8   Set 1 Set 2 Set 3 Set 4           Push ups 2 3 4 5           Pull ...
  Want a quality, heart-rate taxing, and muscle stimulating assignment? How about if you’re lacking motivation and need to "just do something?" Better yet, do you need to add some variety to your training? Do you like the idea ...
“Making mistakes is something everyone does. Learning from them is not.” - Anonymous   My love affair with fitness is unquestionably one of the best things that’s ever happened to me. When it’s all going right, it fe ...
“Murph” Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile   I went into this workout yesterday fully confident that I was going to successfully complete it. I was looking forward to being able to tell everybody that I did it, and ...
An illustration of the Baf60c-Deptor-AKT signaling pathway identified as a target of myocyte glucose sensing that augments muscle insulin action. (Source: Stephanie King/LSI)   Sugar has a wide range of effects on the human body. It appeals to your ...
Day 127 of 360 Back squat:   3 x 3 @ (up to) 90% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% 1 x 9L, 9R @ 1/2 BW or 30% of 2RM- whichever is greater (9L, 9R performed as single kettlebell back squat)   Rest as needed between sets. If sets require ...
Day 47 of 100 Pull ups can go from static hold for time, if you cannot manage one, to 6-8 reps per set here.   1)Snatch & Overhead Head Squat: (X/2+2)4 2)Clean & Jerk: (X/2+1)4 3)Snatch High Pull: (X/4)4 4)Romanian Deadlift: (X/4)4 ...
  The notion that you don’t have to isolate your core because “we do core every day” is a dangerous fallacy. Skipping core work is a good way to decrease your overall capability, and increase your risk for injury by over-deve ...
  If you’ve been following my writing, you may recognize a recurring theme: the predominant societal trends of modern youth are failing to create capable, fulfilled humans, and really do a number on their physical and mental health. We&r ...
Day 7   Set 1 Set 2 Set 3 Set 4           Push ups 2 3 4 5           Pull ...
Day 126 of 360 Pendlay row:   3 x 3 @ (up to) 95% of 2RM 1 x 7 @ 75% 3 x 5 @ 60%   Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted ...
Day 46 of 100 1)Power Snatch: (X/3)5 2)Power Clean & Jerk: (X/3+1)4 3)Clean Extention: (X/4)4 4)Push Jerk: (X/3)4 Box Jumps (0/4)4   ...
  For decades, we were told that a high-fat diet was bad for our health. Low-fat diet products were all the rage, and everyone was trying to find ways to cut fat from their diets. Thankfully, the pendulum has swung back to normal, and science has di ...
Day 1 0f 3, Week 10 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no access to a pull-up bar, do push-ups.   5 roun ...
Day 6   Set 1 Set 2 Set 3 Set 4           Push ups 2 3 4 5           Pull ...
Day 125 of 360 Bench press:   5 x 5 @ 75-80% of 2RM 1 x 15 @ 60%   If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to & ...