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Mike Mahler's Training Journal

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2010 Training

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Thought I would keep a training journal for anyone that is interested in what I am doing. Right now I am doing a lot of all around training to increase work capacity, muscular endurance, strength, and optimizing hormones which is a necessity to get the most out of all of these goals and for quality of life as well. We really are only as healthy as our hormones. Basically, I am combining the following into a comprehensive workout: Kettlebells, barbells, trapbar, pull-ups, resistance bands, weight vest, and from time to time clubbells and battling rope training.

In March I am going to do a 90 day program with one of the top strength coaches out there who just so happens to live in Las Vegas. This will be the basis for a new DVD that will come out later this year. More details to come in March.

1-26-10

JM Work

Morning Workout

2 mile weight vest walk (90lbs)

Later afternoon workout

Double KB Swing 5x10 (70s to head level)

Thick Bar Military Press 1x120x3, 1x135x3, 1x155x6

One-arm KB Windmill 3x5 each side (88lb bell)

Thick Bar Bent Over Row 1x5x155, 1x3x185, 1x3x205

KB Crucifix 2x10, 1x12 (35lb bells) (this is basically a vertical dumbbell fly)

Band Triceps Pushdown 3x10



1-25-10

Joint mobility work (First thing in the morning I pick 8 bodyweight moves and three Indian clubs exercises. 15-30 reps each exercise depending on what needs work)

Morning workout

10 100 yard sprints

Late Afternoon Workout

Workout

A-1: Thick Bar Deadlift 3x5 (220lbs)

A-2: Glute-ham Raise 3x10 (push at the bottom)

Trapbar Deadlift 1x5x325, 1x5x375, 1x9x420

Thick Bar Curls 3x8x100lbs

Exercise Breaks (sets done through out the day)

Sternum Pull-ups 5x7


1-20-10

JM Work

2 mile weight vest walk (90lbs)

Workout

Thick Bar Military Press 1x5x110, 1x5x130, 1x7x145

One-arm KB Windmill 2x10, 1x12 each side (80lb bell)

Double Kb Swing 5x5 (80s)

Kb Crucifix hold 5x15 second holds (35lb bells)

1-19-10

Workout

A-1: Glute Ham raise 3x10 (bounce at the bottom)

A-2: Double Kb Front Squat 1x10, 1x8, 1x6 (80s)

Thick Bar Bent-over Row 1x5x150, 1x5x170, 3x5x190

1-15-10

2 mile weight vest walk (90lbs).

Yesterday

JM Work

10 100 yard sprints

Workout

A-1: Thick Bar Deadlifts 3x5 (200lbs)

A-2: Glute-Ham raise 3x9 (push at the bottom)

trap bar deadlift 1x5x350, 1x5x395, 1x5x440 (getting into a nice groove with these and strength is coming along nicely)

1-13-10

JM Work

Workout

Double KB Swing 2x5x70s, 1x5x80s, 5x6x88s
One legged KB Deadlift 3x5 each side (80s)

One-arm KB Windmill 2x9, 1x10 each side (80lb bell)

Exercise Breaks

Sternum Pull-ups 5x6

1-12-10

JM Work

10 100 yard incline sprints

Workout

A-1: Glute Ham raise 3x9 (bounce at the bottom)

A-2: Double Kb Front Squat 1x10, 2x7 (80s)

Thick Bar Bent-over Row 1x5x170, 1x5x190, 1x5x200lbs

Exercise Breaks

Double Kb Mil Press 5x7 (80s)

1-9-10

Yesterday

JM Work

Workout

Double KB Clean 5x7 (88s)

A-1: One-legged Squat 3x6 each side
A-2: Glute-ham Raise 3x8 (push at the bottom)

1-6-10

JM Work

Workout

A-1: Thick Bar Deadlift 3x5 (180lbs)

A-2: Glute-ham raises 3x8 (push at the bottom of each rep)

Trapbar Deadlift 1x3x325, 1x3x370, 1x5x420

Standing Power Wheel Roll Out 3x7

Exercise Breaks

TNT Cable Mil Press 5x5 (3 yellow cables)

1-5-10

JM Work

Workout

A-1: Double KB Front Squat 1x8, 2x7
A-2: Glute Ham raises (push at the bottom) 3x8

Thick Bar Bent-over Rows 5x5 (180lbs)

Exercise Breaks

Double KB Mil Press 6x6 (80s)

1-4-10

JM Work

12 50 yard sprints

Workout

Double KB Swing 5x5 (88s)
One-legged Squat 3x5 each side
One-arm KB Windmill 3x7 each side (80lb bell)

Crucifix hold 3x30 second holds (25lb clubbells)

1-2-10

JM Work

Workout

Trapbar Deadlift 1x5x305, 1x5x350, 1x5x395

Exercise Breaks

Pull-ups 5x5
One-legged Box Squats 5x5 each side (35lb kettlebell front squat style)

Today

Exercise Breaks

Thick Bar Military Press 5x4 (160lbs)

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2009 

9/23

JM Work

Workout

Clubbell Work

Clubbell Work

Alternating Shield Cast 3x10 each side (25s)
Double Shoulder Cast 3x10 (25s)
Double arm-pit cast 3x10 each side (25s)

Farbar barbell bent over row 1x3x190lbs, 3x3x230lbs

Trapbar Deadlift 2x3x315, 2x7x405, 1x5x405
Janda Sit-ups 3x10

Exercise Breaks

Wide Grip Pull-ups 5x6
TNT Cable Mil Press 5x3 (2 yellow, 1 blue cord)


9/22

JM Work

2 mile Weight Vest Walk (100bs)

Workout

Double KB Swing 10x8 (97s)

Alternating Renegade Row 5x5 (97s, feet close together and minimal rotation on each pull)


9/21

JM Work

Exercise breaks

Double KB Mil Press 4x7(88s)


9/18

JM Work

2 mile weight vest walk (95lbs)

Workout

Clubbell Work

Alternating Shield Cast 3x12 each side (25s)
Double Shoulder Cast 3x12 (25s)
Double arm-pit cast 3x12 each side (25s)

Trapbar Deadlift 2x3x315, 3x3x405
Janda Sit-ups 3x5

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow, 1 blue)

9/17

JM Work

Workout

Double KB Swing 10x8 (97s)
Close grip Fatbar Bent Over Row 3x5 (170lbs)
Hanging Leg raises 3x10



9/16

JM Work

2 mile weight vest walk (95s)

Exercise Breaks

Double KB Mil Press 5x6 (88s)

9/15

JM Work

Workout

Clubbells

Alternating Shield Cast 3x10 each side (25s)
Double Shoulder Cast 3x12 (25s)
Alternating arm-pit cast 3x12 each side (25s)

Trapbar Deadlift 2x3x315, 3x6x405

9/14

JM Work
2 mile weight vest walk 95lbs

Workout

Double KB Swing 10x7 (97s)
Alternating Renegade Row 3x10 each side (97s)

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow one blue cord)


9/13

JM Work

Exercise Breaks

Double KB Mil Press 5x6 (88s)



9/9

JM Work

2 Mile Weight Vest Walk (95lbs)

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow 1 blue cord)



9/8

JM Work

A-1: Clubbell Lateral Raise 3x5x40lb clubs

A-2: Fatbar Bent-over Barbell Row 3x6 (220lbs)

Trapbar Deadlift 2x3x315, 3x4x405

Janda Sit-ups 3x20

Exercise Breaks

Double KB Mil Press 4x6 (88)


9/7

JM Work

2 mile weight vest walk (95lbs)

Workout

Triceps Band Pushdowns 3x15 (green jumpstretch band)

Hanging Leg raises 1x15, 1x12, 1x10

Double KB Swing 7x6 (97s. Had to stop at 7 sets as I have a blister that is about to tear)

Exercise Breaks

Pull-ups 4x10
TNT Cable Military Press 4x3 (2 blue, 1 yellow cord)


9/4

JM Work

2 mile weight vest walk (95lbs)

Workout

A-1: Clubbell Lateral raise 3x12 (35s)

A-2: Fatbar Barbell Bent Over Row 1x5x210s, 2x3x220s

Trapbar Deadlift 2x3x315, 1x6x405, 2x5x405


9/3

JM Work

Workout

A-1: Triceps Band Pushdowns 3x15 (green jump stretch)

A-2: Standing Power Wheel Roll Out 3x10

Double Kb Swing 10x6 (97s)

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow 1 blue)



9/1

JM Work

Workout

A-1: Clubbell Lateral raise 3x10 (35s)

A-2: Fatbar barbell Row 3x6 (210lbs)

Trapbar Deadlift 2x3x315, 3x5x405

Janda Sit-ups 3x15

Exercise Breaks

Pull-ups 2x10
TNT Cable Mil Press 5x3 (2 yellow, 1 blue cord)



8/31

JM Work

2 mile weight vest walk (95lbs)

Workout

Battling Ropes Underhand Wave 10x1 minute sets
Double KB Swing 10x5 (97s)

Exercise Breaks

Double KB Mil Press 6x5 (88s)




8/28

JM Work

2 mile weight vest walk (95lbs)

Workout

Hanging Leg Raise 3x12

A-1: Clubbell Lateral Raise 3x8 (35lbs bells)

A-2: Fatbar Barbell Bent Over Row 1x4, 1x5, 1x4 (210lbs)

trapbar deadlift 2x3x315, 3x5x395lbs

Janda Sit-ups 3x15

Exercise Breaks

Double KB Mil Press 3x5 (88s)





8/26

JM Work

2 mile weight vest walk (95lbs)

Workout

Battling Ropes Underhand Wave 10x1 minute sets

Double Kb Swing 10x5 (97lb bells to chest level)

Exercise Breaks

Pull-ups 2x8
Double KB Mil Press 5x3 (88s)



8/24

JM Work

2 mile weight vest walk (95lbs)

Workout

A-1: Standing Power Wheel Roll-out 3x10

A-2: Triceps Band Pushdowns 3x15 (green jumpstretch band)

B-1: Clubbell Lateral Raise 3x6 (35s)

B-2: Fatbar Bent-over Row 3x6 (200lbs)

Trapbar Deadlift 3x3x315, 2x5x395, 1x3x395

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow 1 blue cord)

8/23

JM Work

Workout

Battling Ropes Overhand Wave 10x90 second sets

Hanging Leg raise 3x10 (feet touching the bar on every rep)

Double KB Swing 10x10 (70s)

Exercise Breaks

Double KB Military Press 6x5 (88s)


8/21

JM Work

2 mile weight vest walk (95lbs)

Going to relax for the rest of today and get a workout in tomorrow


8/20

JM Work

Workout

Standing Power Wheel Roll Out 3x10
Triceps Band Pushdowns 3x10 (green band)

Fatbar Bent over Row 3x5 (200lbs)

Trapbar Deadlift 2x3x315, 3x5x385
Janda Sit-ups 3x10

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow, 1 blue)



8/19

JM Work

2 mile weight vest walk (95lbs)

Exercise Breaks

Double KB Mil Press 2x12x70s, 5x5x88s




8/18

JM Work

Workout

Battling Ropes (underhand Wave) 10 one minute sets with 30 second breaks

Double KB Swing 10x6 (97s to chest level and 30 second breaks)

Exercise Breaks

Pull-ups 3x7
TNT Cable Mil Press (2 yellow, 1 blue) 5x3


8/17

2 mile weight vest walk (95lbs)

Workout

A-1: Farbar Barbell Bent-over Row 3x10 (170lbs)

A-2: Double CLubbell Lateral Raise 1x12x25s, 2x10x30s

Trapbar Deadlift 2x3x315, 1x5 and 2x3x385

Janda Sit-up 3x12

Exercise Breaks

Double KB Mil Press 5x5 (88s)


8/14

JM Work

2 mile weight vest walk (90lbs)

Battling Rope Overhand Wave 10x1 minute sets

Exercise Breaks

Double KB Mil Press 6x4 (88)


8/13

JM Work

Workout

Standing Power Wheel Roll Out 3x11
Triceps Band Pushdowns 3x12 (green jumpstretch band)

Clubbell Lateral Raise 1x6x25s, 1x6x30s, 3x6x35s

Trapbar Deadlift 2x3x315, 3x5x375lbs

Janda Sit-ups 3x10

Exercise Breaks

Sternum Pull-ups 4x5
TNT Cable Mil Press (1 blue, 2 yellow) 5x3





8/11

JM Work

Workout

Double KB Swing 10x5 (97s)

Hanging Leg Raise 3x12

Exercise Breaks

Sternum Pull-ups 3x5

Double KB Military Press 5x4 (88s)



8/10

JM Work

2 mile weight vest walk (90lbs)

Workout

Clubbell Work

Double Shoulder Cast 3x10 (25s)
Alternating Shield Cast 3x10 each side (25s)
Double Arm-pit Cast 3x10
Double Lateral raise 3x5 (35s)

Alternating KB renegade Row 3x10 each side (97s)

Trapbar Deadlift 2x3x315, 2x3, 1x5x375

Janda Sit-up 3x10

Exercise Breaks

TNT Cable Mil Press (2 yellow and 1 blue) 5x3



8/9

JM Work

Exercise Breaks

Double KB Mil Press 3x11x70s, 7x4x88s


8/8

JM Work

Exercise Breaks

Pull-ups 3x6
TNT Cable Mil Press 5x3 (2 yellow 1 blue cord)


8/7

JM Work

2 mile weight vest walk (90lbs)

Exercise Breaks

Double KB Mil Press 7x3 (88s)

Workout

A-1: Standing Power Wheel Roll Out 3x10

A-2: Triceps Band Pushdowns 3x10 (green jumpstretch band)

Alternating KB Renegade Row 2x8, 1x10 (97s)

Trapbar Deadlift 2x3x315, 3x5x365

Janda Sit-up 3x10

Battling Ropes Overhand wave 3x30 second sets

Feeling run down this week. Looking forward to resting up this weeked.




8/5

JM Work

2 mile walk with 90lb vest on

Workout

A-1: Fatbar Barbell Row 3x5 (190lbs)

A-2: Hanging Leg Raises 3x10 (feet touching bar above head)

Double KB Swing 3x5 (97s)

Exercise Breaks

Behind the neck pull-ups 3x5
TNT Cable Mil Press (2 yellow and 1 blue cord) 5x3




8/3

JM Work

2 mile weight vest walk (90lbs)

Workout

Standing Power Wheel Roll Out 3x10

A-1 Clubbell Lateral Raise 3x6 (35lb clubs)

A-2: Alternating KB Renegade Row 3x6 each side (97s)

Trapbar Deadlift 1x3x315, 3x5x365

Janda Sit-ups 3x10

Double KB Mil Press 9x6, 2x5 (70s) (50 second breaks)


7/30

JM Work

Exercise Breaks

Sternum Pull-ups 3x6

Workout

A-1: Clubbell Lateral Raise 1x6x30, 2x6x35

A-2: Hanging Leg Raise 3x15 (straight legs to bar overhead)

Trapbar Deadlift 2x3x315, 1x3x365, 3x1x405

Double KB Mil Press 11x10 (53s, some sprint sets and some sets resting in the rack in between each rep. 30 second breaks on first 6 sets and 45 second breaks on last 5)


7/29

JM Work

Weight Vest Walk (90lbs) 2 miles

Workout

One-arm Shield Cast 3x10 each side (20lb hammer)

Sledgehammer Tire Strikes 10x30

Double KB Swing 5x5 (97s)

Exercise Breaks

Sternum Pull-ups 3x6
TNT Cable Mil Press 3x4 (2 yellow, 1 blue cord)


7/27

JM Work

Weight Vest Walk (90lbs) 2 miles

Exercise Breaks

Sternun Pull-ups 5x6

Workout

Standing Power Wheel Roll out 3x6 (focus on tension during the roll out phase)

Clubbell Lateral Raise 1x5x25, 1x5x35, 3x3x40

Trapbar Deadlift 2x3x315, 1x3x365, 3x3x405

Janda Sit-ups 3x10

Double KB Mil Press 9x5, 2x4 (70s, first several sets done in sprint style and last several done with rest in the rack in between each rep)




7/26

JM Work

Workout

One-arm Sledgehammer strikes 3x10 each side (20lb hammer)
Two-arm Sledgehammer strikes 10x30 (20lb hammer)

Double KB Swing 10x5 (97s)



7/22

JM Work

2 mile weight vest walk (90lbs)

Workout

A-1: Hanging Leg Raises 3x12

A-2: Clubbell Lateral raise (above shoulder level) 1x5x25, 1x5x30, 3x5x35

Trapbar Deadlift 2x3x315, 1x3x365, 1x3x385, 1x3x405

Double KB Mil Press 10x10 (53s and 40 second breaks. Working on pacing and developing structural integrity for pressing. Basically I need to be able to survive for several minutes in order to accomplish my goal of pressing 2 97s for 10 reps. I have the strength now but my foundation breaks down to soon. Thus the specific foundation must be build)


7/21

JM Work

Exercise Breaks

Wide Grip Pull-ups 1x12
Sternum medium grip pull-up 1x5

Workout

Alternating Shield Cast 3x10 each side (20lb sledgehammer from torque athletic)

Sledgehammer strikes 10x30 (hand placement changed every 15 reps) 20lb hammer

A-1: Fatbar Bent-over Row 1x3x170, 4x3x190
A-2: Double KB Mil press 5x5 (70s, working on resting in the rack in between each rep)


7/20

JM Breaks

2 mile weight vest walk (90lbs)

Exercise Breaks

Double KB Mil Press 1x12, 2x15 (70s)

Workout

Standing Power Wheel Roll out 3x6

Double KB Mil Press 1x20, 1x15, 3x10 9x5 (100 reps total with no more than 30 second breaks. Did some sprints sets in which you bang out as many presses as fast as possible. Then I did some sets where I rested in the rack in between each rep for 10 seconds to work on integrity. I am gradually working into timed sets to improve Mil press numbers. I need specific structural integrity to hit the goal I have of 10 reps with 2 97s by October)

Clubbell Lateral Raises 3x10 (25s)

Slow and controlled Sit-ups 3x10

Double KB Swing 15x5 (88)


7/17

JM Work

Exercise Breaks

Double KB Mil Press 2x15 (70s)
Wide Grip Pull-ups 2x12

Workout

One-arm Shield Cast 3x10 each side (20lb sledgehammer from torque athletic)
One-arm Strikes Against a tire 5x10 each side

Fatbar Barbell Bent-over Row 5x3 (170lbs, grip was fried from the sledgehammer work)

Double KB Swing 5x5 (97s)


7/16

JM Work

Exercise Breaks

Double KB Mil Press 2x12, 3x15 (70s)

Workout

Standing Power Wheel roll Out 3x10
Clubbell lateral raise 1x10x25, 1x10x30, 1x10x35

Trapbar Deadlift 2x3x315, 3x3x365
Janda Sit-ups 3x12

Hanging Leg raise 3x6
Battling ropes underhand wave 3x30 second sets


7/15

JM Work

2 mile weight vest walk (90lbs)

Exercise Breaks

Double KB Military Press 3x12 (70s)
Wide Grip Pull-ups 3x10



7/14

JM Work

Exercise Breaks

Pull-ups 4x10
Double KB Mil Press 5x5 (88s competition style bells)

Workout

Sledgehammer Shield Cast 3x10 each side (20lb torque athletic hammer)

Sledgehammer tire Strikes 10x20 (hand placement changed every 10 strikes)

Double KB Swing 10x6 (88s and 30 second breaks)

Alternating Renegade Row 3x6 each side (88s)

 

 

 

7/12

JM work (joint mobility work)

2 mile walk with 90lb weight vest

Exercise Breaks (these are sets done one at a time through out the day to practice form)

Double KB Military Press 4x12 (competition style 70lb bells)
Pull-ups 4x10

7/10

JM Work

Exercise Breaks

Pull-ups 3x9

Workout

Power Wheel Roll Out 3x8
Triceps Band Pushdowns 3x10 (green jump stretch bands)

Clubbell Lateral raise 1x5x25x, 1x5x35s, 3x4x40s

Trapbar Deadlift 2x3x315, 1x3x365, 2x3x415

Janda Sit-ups 3x10

Hanging Leg Raise 3x10

Double KB Mil Press 3x5 (88 in left hand and 70 in right: both comp bells) I have 2 70lb comp bells and 1 88lb bell. Love the groove with the comp bells. My other 88 should be here next week. In the meantime, doing imbalanced presses with the heavier bell on my weaker side is good for bringing it up to speed. This is actually harder than pressing with 2 88s) Was also done at the end of a workout for mental toughness training etc

7/8

JM Work

Exercise Breaks

Pull-ups 3x9

Workout

Fatbar Barbell Row 1x5x170, 1x5x190, 3x3x210

Double KB Swing 5x5 (97s)

7/7

JM work

2 mile weight vest walk (90lbs)

Exercise Breaks

Double KB Mil Press 5x10 (70s, worked on resting in the rack in between each rep and keeping every rep fast and explosive. Used comp bells which I love and will be using a lot more in my training. Have some 88s on the way)

Workout

Power Wheel Roll Out 3x7
Triceps Band Pushdowns 3x10 (green jump stretch band)

CLubbell Lateral Raise 3x6 (35s)

Trapbar Deadlift 2x3x315, 1x3x365, 2x3x405 (felt great)

Janda Sit-ups 3x10

Hanging Leg Raise 2x10
Battling Rope Underhand Wave 2x30 seconds.


7/2

JM Work

2 mile weight vest walks (90lbs)

Workout

Triceps Band Pushdowns 3x10 (jumpstretch green band)
Standing Power Wheel Roll Out 1x6, 1x7, 1x8

Clubbell Lateral raises to above head level 1x5x25, 1x5x30, 3x5x35
Janda Sit-ups 3x10

Trapbar Deadlift 2x3x315, 3x3x385

Hanging Leg Raise 3x10
Battling Ropes Underhand Wave 3x30 second

Exercise Breaks TNT Cable Mil Press 3x3 (2 blue, 1 yellow cord)


6/30

JM Work

Workout

Fat Bar Barbell Bent Over Row 1x5x170, 1x5x190, 3x3x210

KB Chair Press 5x6 (53s. I like this exercise and was inspired by my friend Ken Blackburn to add this one in. I am weak at it which actually has me excited. Once I get good at seated presses my standing presses will go way up. This exercise makes me realize how much my back and legs come into Standing presses. While I do not use the legs like a push press, they provide major stabilization and rooted power for pressing.)

Double KB Suitcase Lunge 2x12x97s

Double KB Swing 3x5x97s


6/29

JM Work

Workout

Triceps Band Pushdowns 3x10 (jump stretch Green)
Lifeline Power Wheel Standing Roll Out 3x6
Power Wheel Pike 3x10

CLubbell Lateral Raise 3x4 (45s) 2x5 (35s)

Trapbar Deadlift 2x3x315, 3x3x375

Hanging Leg raise 3x5
Battling Ropes Underhand Wave 3x30 seconds

Exercise Breaks

TNT Cable Military Press 3x3 (2 blue, 1 yellow cord)

6/25

JM Work

Workout

Pushups with LL power Pushup 2 (2 red 1 purple band on each side) 2x12, 1x10
One-arm KB Bent over row 3x3 each side (2 79s in one hand)

Suitcase KB Lunge 3x10 each side (97lb bells)
Double KB Swing 5x5 (97s to chest level)

Exercise Breaks

TNT Cable Mil Press (5x3 2 blue 1 yellow cord)



6/24

JM Work

Workout

Standing Lifeline Power Wheel Roll out 3x6
Power Wheel Leg Curl 3x10

CLubbell Lateral Raise 3x5 (2 40lb clubs: 25lb clubs plus 15lbs each club)
Janda Sit-up 3x10

Trapbar Deadlift 2x5x315, 3x3x365
Hanging Leg Raise 3x10

Double KB Military Press 1x6x88, 2x3x97s (did these at the end of the workout and they felt great. Body weight is 193 which is the lightest I have ever been pressing double 97s)

 

 

 

6/23

Joint mobility Work

Workout

Pushups with Lifeline Power Pushup 2 (2 red and 1 purple band on each side) 3x10
Fatbar Bent-over Row 3x5 (200lbs)

Suitcase KB Lunge 3x10 each side (88s)
Double KB Swing 5x5 (88s to head level)

Exercise Breaks

Sternum Pull-ups 5x5

Today's Nutrition

Breakfast:

Power Shake

2 scoops of vanilla sunwarrior rice protein
1 block of frozen acai (non sweetened)
1/2 cup of mangoes/1/2 cup strawberries
1 scoop of Foundation Formula mult-vitamin
1 tablespoon of Udo's oil
1 teaspoon of cinammon
5 grams of leucine
8oz of almond milk (low carb) 8oz of ginger tea


Pre-workout meal (2 hours before training)

2 homemade protein bars
recipes at:

http://www.mikemahler.com/ articles/proteinbars.html

Post workout shake (1 hour after workout)

Power Shake

2 scoops of vanilla sunwarrior rice protein
1/2 cup of papaya and 1/2 cup of bluberries
1 scoop of Foundation Formula mult-vitamin
1 tablespoon of Udo's oil
1 teaspoon of cinammon
5 grams of leucine
8oz of almond milk (low carb) 8oz of ginger tea

Dinner

Black Beans and Pistachios

Steam the following for 30 minutes

1 cup of fresh basil leaves
1 cup of red bell peppers
1 cup of yellow bell peppers
1 cup of broccoli
2 cups of black beans

Spices added: 1/4 teaspoon each of: cumin, oregano, and onion and garlic

After the meal is cooked add 1/4 cup of pistachios. The pistachios and black beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.

Will probably have some more protein bars later and whatever else I feel like. I have been eating more and am weighing less ;-) Stronger as well so it is all good.

6/22

JM Work

Workout

Standing Power Wheel Roll-out 3x6

A-1: Clubbell Lateral Raise 3x8 (35s)

A-2: Triceps Band Pushdown 3x10

Trapbar Deadlift 5x6 (315lbs)

Janda Sit-up 3x10
Hanging Leg raise 3x8 (straight legs, feet touching the bar)

Exercise Breaks

Sternum Pull-ups 5x5
Double KB Mil Press 4x7 (88s)

6/21

JM Work

Sternum Pull-ups 5x7
TNT Cable Mil Press 5x3 (2 blue, 1 yellow cable)

6/20

JM Work

Exercise Breaks

Close-grip Pull-ups 3x7
Double KB Mil Press 3x7 (88s)

6/19

JM Work

2 mile walk with 105lb vest on

Exercise Breaks

Pull-ups 3x7
TNT Cable Mil Press 4x3 (2 blue, 1 yellow cable)

6/18

JM Work

Workout

Pushups with LL Power Pushup 2 (2 red bands) 3x10

One-arm KB Bent over Row 3x5 each side (2 70s)

Double KB Swing 3x10 (79s to head level)

Double KB Lunge 3x10 each side (79s)

Exercise Breaks

Pull-ups

3x7

6/17

JM Work

Exercise Breaks

Pull-ups 3x7
Double KB Mil Press 3x6 (88s)

Workout

Triceps Band Pushdown 3x10 (green jumpstretch)
Standing Power Wheel Roll Out 4x5
Janda Sit-up 3x10

Clubbell Work

Double Shoulder Cast 3x10 (25s)
Double Lateral raise 1x6, 1x7, 1x8 (35s)

Trapbar Deadlift 5x5 (315lbs) Inner thigh pain is gone and happy to get these back in my routine

Hanging Leg Raise 3x5

6/15

JM Work

Workout

A-1: Triceps Band Pushdowns 3x15

A-2: Fat bar Bent-over Row 1x5, 2x3 200lbs

Alternating KB Renegade Row 3x5 each side (97s)

B-1: Battling Ropes Underhand Wave 4x30 second sets

B-2: Double KB Swing 4x15 (79s)

Exercise Breaks

Double KB Mil Press 3x6 (88s)

6/14

JM Work

Workout

Standing Power Wheel Roll Out 3x5

Clubbell Lateral raise 3x5 (40lb clubs (25s with 15lb plates added to each one)
Chin-ups 3x6
Alternating KB Hang Clean 3x5 each side (70s)

Fatbar Power Clean 2x3x170lbs, 1x3x200lbs, 4x2x200lbs
Fatbar Snatch Grip Deadlift 5x5 200lbs

Exercise Breaks

TNT Cable Military Press 3x3 (2 blue, 1 yellow cable)

6/12

JM Work

Exercise Breaks

Double KB Mil Press 3x6 (88s)

6/11

JM Work

Workout

A-1: One-arm KB Bent-over row 3x4 each side (140lbs: 2 70s in one hand)

A-2: Sternum Pull-up 3x6

B-1: Battling Rope Underhand Wave 3x30 second set

B-1: Double KB Swing 1x10, 1x12, 1x15 (79s)

Exercise Breaks

TNT Cable Mil Press 3x3 (2 blue, 1 yellow)

6/10

JM Work

Workout

LL Standing Power Wheel Roll Out 3x5
Triceps Band Pushdowns 3x10 (jumpstretch green band)

Clubbell Lateral Raise 3x6 (35s: added 10lb plates to each club)
Alternating Arm-pit Cast 3x10 each side
Pull-ups 3x5

Fatbar Power Clean 10x3 (190lbs)

6/9

Hindu Squats 10x25 (20 second breaks)

6/8

JM Work

Workout

A-1: Fatbar Bent over row 1x5, 1x6, 1x7 (190lbs)

A-2: Incline Ring Pushups 2x10, 1x30

B-1 Battling Ropes Underhand Wave 3x60 second set

B-2: Double KB Swing 3x10 (80s to face level)

6/7

Joint mobility work

Workout

Clubbell Work

Double Shoulder Cast 3x15 (25s)
Double Lateral raise 3x10 (30s: added 5lb plate to each club)
Double Arm-pit Cast 3x10
Chin-ups 3x6

Fatbar Power Clean 10x3 (190lbs)

Double KB Mil Press 2x5, 1x6 (88)


6/4

JM Work

2 mile walk with 106lb vest

Workout

A-1: Incline Power Rings Pushups (steep incline close to mil press) 3x10

A-2: One-arm KB Bent-over row 3x3 each side (140lbs: 2 70lb bells in one hand)

B-1: Battling ropes underhand Waves 6x30 second sets

B-2: Double KB Swing 6x10 (70s)

6/3

JM Work

Workout

Triceps Band Pushdowns 4x12 (green jumpstretch band)
Lifeline USA Power Wheel roll out 3x15

Clubbell Work

Double Shoulder Cast 3x15 (25s)
One-arm Lateral raise 3x10 each side (25)
One-arm Shield Cast 3x10 each side (25)

Chin-ups 6x5 (did these sets in between clubbel sets above)

Farbar Power Clean 9x3, 1x5 (180lbs and one minute breaks)

Exercise Breaks

Double Kb Mil Press 3x5 (88s)


6/1

JM Work

2 mile weight vest walk (106lbs)

Workout

A-1: Decline Power Ring Pushups 3x20

A-2: Fatbar Bent-over Row 1x5, 1x6, 1x7 (180lbs)

KB Goblet Squat 3x5 (97lb bell) Picked up this one from Dan John's excellent book "Never Let Go" get it at www.davedraper.com

Super set

5 rounds of

Battling Ropes Undehand Wave 3x30 reps as fast as possible
Double KB Swing 3x10 (70s to head level)

one minute breaks in between each round

Exercise Breaks

Double KB Mil Press 5x5 (88s)



5/31

JM Work

Workout

Triceps Band Pushdowns 3x12 (jump stretch green band)

LL Power Wheel Rollout 3x15

Clubbell Work

Double Shoulder Cast 3x12 (25s)
One-arm Shield Cast 3x10 each side (25)
One-arm Pendulum 3x10 each side (25)
Double Arm-pit Cast 3x10 (25s)

Fatbar Power Clean 10x3 (180lbs)

Fatbar Military Press 5x3 (170lbs)



5/28

JM Work

2 mile weigt vest walk (106lbs)

Workout

A-1: Power Ring Pushups with 30lb vest on (feet elevated on bosu) 3x20

A-2: Alternating KB Renegade Row 3x12 each side (97s)

Fatbar Power Clean 10x3 (170lbs)

Exercise Breaks

Double KB Mil Press 5x5 (88)



5/27

JM Work

Hindu Squats 10x25 Tabata Protocol Style. 25 reps as fast as possible followed by a 30 second beak. Will work down to 10x25 with 10 second breaks and then increase the reps or intensity with Lifeline's Portable Power Jumper http://www.mikemahler.com/ prod_equip/power_pushup_2. html

Workout

Jumpstretch Tricep Pushdown 3x10 (green band)
Power Wheel Rollout 5x10

Clubbell Work (25s)

Double Shoulder Cast 3x10
Double Lateral Raise 3x10
Double Arm-pit Cast 3x10
One-arm Shield Cast 3x10 each side

Double KB Swing 5x10 (all reps to head level and 30 second breaks)

Exercise Breaks

Fatbar Military Press 5x3 (170lbs)



5/25

JM Work

2 mile 101lb vest walk

Workout

Power Ring Pushups with 10lb vest 3x15
Fatbar Bent-over Row 3x5 (170lbs)

Fatbar Power Clean 10x3 (170lbs)

Exercise Breaks

TNT Cable Mil Press 5x5 (2 blue, 1 yellow cord)




5/24

JM Work

Clubbell Workout (2 25lb clubs)

Double Shoulder Cast 3x12
Alternating Shiedl Cast 3x10
Altenating Arm-pit Cast 3x12 each side

Hand to hand KB Swing 5x10 each side (97)

Exercise Breaks

Double KB Military Press 3x5 (88s)


5/22

JM Work

2 mile weight vest walk (101bs)

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue and 1 yellow cable)


5/21

JM Work

10 100 yard sprints

Workout

A-1: Elevetated Ring Pushups 3x15

A-2: Double KB Bent-over Row 3x10 (97s)

Double KB Clean 3x6 (97s)

Exercise Breaks

Double KB Mil Press 5x5 (88s)




5/19

JM Work

2 mile 101lb weight vest walk

Workout

CLubbell work ( 2 25lb clubs)

Double Shoulder Cast 3x12
Alternating Shield Cast 3x10 each side
Double Arm-pit Cast 3x15
One-arm Pendulum 3x10 each side

Double Swipes 10x15

5/18

JM Work

10 100 yard incline sprints

Workout

A-1: Jungle Gym Pushup 5x5 (went wide to increase difficulty)

A-2: Fatbar Bent-over Row 5x5 (200lbs)

B-1: Triceps Band Pushdowns 3x6

B-2: Double KB Bent over Row 3x5 (97s on outside of feet increase range of motion)

Double KB Swing 10x8 (97s)

Battling Rope Underhand Wave 5x30 secon sets

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue, 1 yellow cord)




5/17

JM Work

Exercise Breaks

Double KB Mil Press 5x5 (88s)


5/15

JM Work

2 mile walk with 101lb vest on

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue one yellow cord)


5/14

Joint mobility work

11 100 yard incline sprints

Workout

A-1: Jungle Gym Pushups 4x10, 1x12 (went wide to increase stability demands and make the exercise harder)

A-2: Alternating KB renegade Row 5x10 each side (97s)

Above is a great combination for a complete upper body workout. Really hits the midsection as well

Double KB Clean 10x5 (97s. Got into a nice grove with these and think I will keep the reps at 5 and keep adding sets to keep working on form)

Exercise Breaks

Farbar Military Press 5x5 (160lbs)





5/12

JM Work

2 mile wak with 101lb vest on

Workout

Clubbell Work (2 25s)

Double Shoulder Cast 3x10
Alternating Shield Cast 1x10, 1x9, 1x7 each side
Double Arm-pit Cast 2x10, 1x15
Double Lateral Raise 3x10

Double Swipes 9x10, 1x20

Exercise Breaks

TNT Cable Mil Press (2 blue and 1 yellow) 5x4


5/11

JM Work

10 100 yard hill sprints

Workout

A-1: Jungle Gym Push-up 5x15

A-2: Fatbar Bent-over Row 2x3, 3x5 (brutal on the grip!)

B-1: Tricep Band Pushdown 5x6

B-2: Double KB Bent over row 5x3 (97s done outside of the feet to increase the range of motion. Big difference in difficulty!)

Double KB Swing 10x7 (97s to chest level)

Exercise Breaks

Double KB Mil Press 5x4 (88s and nice to have these back in. Taking them out for 2 weeks to focus on TNT Cable Presses and fatbar mil presses made a big difference. I feel strong and fresh on these)





5/10

JM Work

Exercise Breaks

Fatbar Military Press 5x5 (160lbs)


5/8

JM Work

2 mile walk with 96lb vest on

Workout

Jungle Gym Pushups 5x10 (serious stabilizer work!)

Clubbell Work (2 25lb clubs)

Double Shoulder Cast 3x10
Alternating Arm-pit Cast 3x10 each side
Double Lateral raise 3x10
Alternating Shield Cast 3x8 each side

Hand to hand KB swing 4x10 each side (97lb bell)

Exercise Breaks

Fatbar Military Press 3x5 (150lbs)


5/7

JM Work

10 100 yard Hill Sprints

Workout

A-1: Triceps Band Pushdown 5x10

A-2: Alternating Renegade Row 5x6 (97s and no rotation in order to increase difficulty. Just pulled each bell straight up on each rep)

Double KB Clean 3x7 (97s)

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue and 1 yellow cable)






5/5

JM Work

2 mile walk with 96lb vest on

Workout

Clubbell work ( 2 25lb clubs)

Double Shoulder Cast 3x10
Double Lateral Raise 3x15
Alternating shield cast 3x8 each side
Double Arm-pit cast 3x10

Hand to hand KB Swing 5x10 each side (97lb bell)

Exercise Breaks

TNT Cable Military Press 5x4 (2 blue and 1 yellow cable)



5/4

JM Work

14 50 yard sprints in the morning (which for me is 11am ;-)

Workout

A-1: Triceps Band Pushdowns 5x10

A-2: Double KB Bent-over Row 5x10 (97s)

Double KB Swing 8x6, 1x8, 1x10 (97s)

Exercise Breaks

Fatbar Military Press 5x5 (150lbs)




5/2/

JM Work

2 mile walk with 96lb vest on

Workout

Clubbell Work ( 2 25s)

Double Shoulder Cast 3x8
Alternating Shield Cast 3x8 each side
Alternating Arm-pit Cast 3x12 each side
Front raise to lateral raise super set 3x8

One-arm KB Swing 3x15 each side (97lb bell)

Battling Ropes Underhand Wave 3x30 second sets

Exercise Breaks

TNT Cable Mil Press 5x3 (2 blue and 1 yellow cable)



4/30

JM Work

13 50 yard sprints

Workout

A-1: Triceps Band Pushdown 8x6

A-2: Alternating Renegade Row 8x5 (97s, mimimal rotation to make it harder)

Double KB Clean 5x6 (97s). These felt great on every set.

Exercise Breaks

Fatbar Military Press 5x5 (140lbs)

4/28

2 mile walks with 90lb vest on

Workout

Clubbell Work (25lb clubs)

Double Shoulder Cast 3x6
Alternating Shield Cast 3x6 each side
Double Arm-pit Cast 3x10

Exercise Breaks

Fatbar Military Press 5x5 (140lbs)

One-arm KB Swing 3x12 each side (97lb bell)


4/27

JM Work

13 50 yard sprints

Workout

Double KB Bent-over Row 2x10, 2x6 (97s)
Triceps Band Pushdown 4x10

Double KB Swing 10x5 (97s to chest level)

Battling Ropes Underhand Wave 5x30 second sets

Exercise Breaks

TNT Cable Military Press 5x3 (2 blue, 1 yellow band)


4/22

JM Work

12 50 yard sprints (very hot today and not looking forward to the summer)

Workout

Standing Power Wheel Roll out 3x5

Clubbell work (2 25lb clubs)

Double arm pit Cast 3x5
Alternating shield cast 3x5
Double arm-pit cast 3x10
Double Mil Press 3x5

Fatbar curl 3x5 (110lbs)

Hand to hand KB swing 5x20 (97lb bell)

4/21

Joint Mobility Work

2 mile walk with 90lb vest

Workout

A-1: Double KB Mil Press 5x6 (80s)

A-2: Behind the neck pull-up 5x6

Double Kb Swing 5x5 (97lb bells)

Battling Rope Underhand Wave 5x60 second sets

4/20

JM Work

10 100 yard sprints

4/16

JM Work

2 mile walk with 90lb vest.

4/15

JM Work

Sprinting: 12 100 yard sprints

Exercise Breaks
TNT Cable Mil Press 2 blue, 1 yellow cable 5x3

4/14

JM Work

Workout

Alternating Renegade Row 3x10 each side (97s)

Double KB Clean 3x5 (97s)

4/13 

JM Work

Sprinting: 12 100 yard sprints

Workout

A-1: Double KB Mil Press 3x3 (88s)

A-2: Double KB Bent-over Row 3x8 (97s)

Trapbar Deadlift 1x3x315, 1x3x335, 1x3x365, 1x3x390, 1x3x405

Battling Ropes Underhand Wave 5x30 second sets

4/6-10

Had a terrible stomach flu that derailed training. Could not eat for a few days and basically just slept 12 hours a day. Started feeling better by the end of the week. Being sick definitely makes me value my health and I will make a point of thinking about the stomach flu often so I do not take it for granted.

4/5

JM Work

Workout

Double KB Mil Press 4x5 (88s)
Alternating Renegade Row 5x5 each side (97s)

Double KB Clean 5x5 (97s)

4/3

JM Work

2 mile walk with 90lb weight vest on

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue, 1 yellow)

4/2

JM Work

Workout

Double KB Bent Over Row 2x11, 1x12 (97s)

Double KB Swing 8x5 (97s to chest level)

Standing Power Wheel Rollout 2x12

Battling Ropes Underhand Wave 5x30 seconds

Exercise Breaks

Double KB Mil Press 7x5 (88)

4/1

JM Work

Weight vest walk (90lbs for 2 miles)

Exercise Breaks

TNT Cable Military Press 6x4 (2 blue 1 yellow cable)

March 31

JM Work

Workout

Standing LL Power Wheel Roll Out 3x10

Alternating KB Reneade Row 3x12 each side (97s)

Fat Bar Curl 3x6 110lbs

Double KB Swing 5x5 to chest level (97s, these felt great)

Exercise Breaks

Double KB Mil Press 6x5 (88s)

March 30

JM Work

90lb weight vest 2 mile walk

Exercise Breaks

TNT Cable Military Press 5x4 (2 blue and 1 yellow band and wider stance to increase resistance)

March 29

JM Work

Workout

Double KB Bent-over Row 4x10, 1x8 (97s) (felt really strong on these)

Trapbar Deadlift 5x3 (390lbs)

Exercise Breaks

Double KB Military Press 5x5 (88s)

March 27

Jm Work

15 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue, 1 yellow cable)

March 24

JM Work

Lifeline standing Power Wheel Roll Out 3x10

A-1: Fatbar Curl 3x10 (100lbs)

A-2: Tricep Band Pushdown 3x10

Double KB Swing 20x5 (88s)

Exercise Breaks

TNT Cable Mil Press 5x4 (2 blue, 1 yellow)

March 23

JM Work

Weight Vest Walk (84lbs and 2 miles)

A-1: Battling ropes underhand Wave 8x20 seconds

A-2: Double KB Bent-over Row 8x6 (97s)

Trapbar Deadlift 8x3 (385lbs)

Exercise Breaks

Double KB Mil Press (88s) 5x5, 1x6

March 18

JM Work

2 weight vest walk (84lbs) again kept a good pace and will start timing myself so I can work on getting it done in less time.

Workout

LL Power Wheel Roll out from knees 3x15

A-1: Battling Rope Underhand Wave 3x30 seconds (fast reps)

A-2: Fatbar Barbell Curl 3x8 (100lbs)

A-3: Triceps Band Pushdown 3x10

Double KB swing 12x5 (88s)

Battling Rope Overhand wave 5x30 seconds (fast reps)

Exercise Breaks

TNT Cable Mil Press (2 blue and 1 yellow cord) 5x4

Today's dinner

2 cups of lentils
1/2 yellow bell pepper
1/2 red bell pepper
1 cup of baby spinach
1 cup of baby carrots

spices added: garlic, ginger, cumin, oregano

The above was steamed and then added 1/2 cup of pistachios and 1 tablespoon of Udo's Oil to the mix

March 17

JM Work

Exercise Breaks

Double KB Mil Press 6x5 (88s)

March 16

JM Work

Weight vest walk (84lbs) walked 2 miles and picked up the pace

Workout

A-1: Battling Ropes underhand wave 8x60 seconds

A-2: Double Kb Bent over row 8x5 (97s)

Trapbar Deadlift 8x3 (375lbs)

Exercise Breaks

TNT Cable 6x3 (2 blue and 1 yellow cord)

March 15

Exercise Breaks

Double KB Mil Press 5x5 (88s)

March 14

JM Work

A-1: TNT Cable Mil Press 5x3 (2 blue and 1 yellow cord)

A-2: LL Power Wheel Roll out 5x10

Battling Rope Overhand wave 10x30 seconds

Double KB Swing 8x5 (88s)

March 11

4 mile walk with 84lb vest

Exercise Breaks

Double KB Mil Press 6x4 (88)

March 10

10 100 yard sprints

Workout

A-1: Clubbell Lateral Raise 3x15 (25s)

A-2: Fatbar Curl 3x6 (105lbs)

A-3: Triceps Band Pushdown 2x8, 1x10

Double KB Swing 6x5 (88s)

Battling Rope Overhand Wave 5x30seconds

Exercise Breaks

Double KB Mil Press 6x4 (88s)


March 9

2 mile walk with 84lb vest on

Workout

A-1: Battling Ropes Overhand Wave 5x60reps

A-2: Double KB Bent-over Row 5x6 (97s)

Trapbar Deadlift 6x3 (365lbs)

Will probably do some exercise breaks for Mil presses with the 88s later on

March 8

JM Work

Exercise Breaks

Double KB Mil Press 6x4 (88s)

March 4

JM Work

Finally getting better from the viscous cold I have been fighting off this week. Have been sleeping a lot and should be ready to get back in full force next week.

Workout

A-1: Battling Rope Overhand Wave 3x60seconds
A-2: Double KB Bent-over Row 3x6 (97s)

B-1: Fatbar Barbell Curl 2x7, 1x10 (100lbs)
B-2: Triceps Band Pushdown 2x6, 1x10
B-3: Alternating KB Renegade Row 2x6, 1x8 each side

Trapbar Deadlift 2x3x315, 5x3x365. Going to keep the weight around here and increase the volume gradually. I will add a set each workout until I am up to 8x3 and then up the weight. This is a good weight for me to focus more on improving form.


Today's Dinner

On foreman grill

1/2 red bell pepper
1/2 yellow bell pepper
1/2 cup of mushrooms
1 yellow squash

added to steamed:

1 can of garbanzo beans
1 cup of fresh basil
1 cup of baby carrots
1 tomato

added 3 tablespoons of hempseeds on top of the above, one avocado, and a tablespoon of Udo's Choice oil.


March 3

JM Work

Exercise Breaks

Double KB Mil Press 5x3 (88s)

March 2

JM Work

A-1: Clubbell Lateral Raise (25s) 2x12, 1x15

A-2: Fatbar Curl (100lbs) 2x6, 1x10

A-3: Triceps Band Pushdown 2x5, 1x8

Double KB Swing 5x5 (88s)

Battling Ropes Overhand Wave 3x30

Getting over a bad cold so keeping the volume and intensity low for now.


March 1

JM Work

Double KB Mil Press 8x3 (88s)

Feb 25

JM Work

20 100 yard runs (not sprints) with dog Grover. Decided to do some runs instead today for active recovery from yesterday's high volume explosive double swings and high volume rope and pressing work.

May do some pressing with the 80s later. Will not be doing much training for the rest of the week as I am attending a 3-day hormone optimization course starting tomorrow.


Feb 24

JM Work

Workout

A-1: Battling Rope Overhand Wave 10x30 reps

A-2: Double KB Mil Press 10x10 (53s and each rep fast and explosive)

Double KB Swing 10x5 (80s to head level)

Post Workout Shake (hour after training)

2 scoops of sun warrior rice protein (vanilla)
8oz of almond milk (low sugar)
8oz of water
1 cup of frozen mangoes
1 cup of frozen cherries
1 tablespoon of Udo's Oil
1 teaspoon of cinnamon powder
1 teaspoon of mint powder
2 teaspoons of Delgado's Stem Cell Strong


Feb 23

2 mile power walk with 84lb vest. Walked faster than normal. Now that I can survive 4 mile walks with the 84lb vest with no problems the goal is to do 2 mile walks in less time.

Workout

A-1: Battling Rope Overhand Wave 5x30

A-2: Alternating KB Renegade Row 5x5 (97s)

B-1: Battling Rope Alternating Wave 6x30 seconds

B-2: Trapbar deadlift 6x3 (315lbs for speed work westside style)

Exercise Breaks

Double KB Mil Press (80s) 5x9

Feb 19

JM Work

2 mile walk with 84lb vest on

Workout

A-1: Battling Rope Overhand Wave 10x30 reps (fast)

A-2: Double KB Mil Press 10x10 (53s)

This is an example of controlled fatigue training that I picked up from Ori Hofmekler. I purposely fatigue myself with the ropes before each Mil press set. This not only builds mental toughness but improves KB pressing technique. As fatigue builds I have to use perfect form on each rep and pace myself to get the job done. The last few sets were pretty hard and the very last set was very hard.

Feb 18

JM Work

Went to the local park to run with Grover but it was full of fresh fertilizer. Thus decided to do sprints on the baseball field We did 10 rounds.

No other training today as I am pretty fatigued from yesterday's training and felt the need to relax today to fully restore. My neurotransmitters feel nice and balanced and I am ready to jump back in tomorrow.

Feb 17

4 mile walk wit 84lb vest on! (more mental than anything else and not something I will be doing too often)

Workout

A-1: Clubbell Lateral Raise 2x15, 3x10
A-2: Fatbar Curl 3x6x110, 2x6x100lbs
A-3: Triceps Band Pushdown 3x6

Did some very strict lateral raises and curls and on some sets 50% ballistic and 50% strict.

Double KB Swing 15x5 (70s to head level. Working on violent explosive power on each rep. Thus the need for low reps and lots of sets. Really enjoying this as it allows me to really work on form and I am making some big improvements on generating maximum power)

Exercise Breaks

Double KB Mil Press 5x9 (80s) (I purposely do these in the evening after I am fatigued from all of the other training to work on mental toughness and technique. When you are fatigued you have to fall back on technique and strength rather than just strength.

Feb 16

JM Work

15 50 yard sprints

Workout

A-1: Battling rope alternating Wave 3x30 seconds

A-2: Double Kb Bent over Row 2x5, 1x6 (97s)

A-3: Alternating KB renegade Row 3x6 each side (97s)

trapbar Deadlift 2x3x315, 1x3x365, 1x3x405, 2x3x430

Exercise Breaks

Double KB Mil Press 5x9 (80s)

Feb 13

JM Work

Morning Workout

15 50 yard sprints

Evening workout

A-1: Fatbar Curl 5x5 110lbs

A-2: Triceps band pushdown 5x6

A-3: Battling Ropes alternating wave 5x30

Double KB swing 12x5 (70s to head level)

Feb 12

JM Work

2 mile walk with 84lb vest on

Workout

A-1: Double KB Bent-over Row 3x5 (97s)

A-2: Battling Rope Overhand Wave 3x30reps

B-1: Alternating Renegade Row 3x5 each side (97s)

B-2: Battling Rope Overhand Wave 3x30reps

Trapbar Deadlift 2x3x315, 1x3x365 3x3x425

LL power Wheel Roll out 4x10, 1x15

In addition to post workout shake (hour after workout out as more effective than immediately after working out) had

2 cups of quinoa cooked in almond milk. added 1/4 cup of pecans and some udo's oil. Great stuff

Feb 10

JM Work

2 mile walk with 84lb vest on

Workout

Double KB Mil Press 10x10 (53s and 30 second breaks in between each set. Worked on the stacked rack, speed reps, structural integrity)

A-1: Farbar Barbell Curl 3x5 (100lbs)

A-2: Triceps Band Pushdown 3x6

Battling Rope Overhand Waves 10x30reps

Feb 9

JM Work

Morning workout

15 50 yard sprints

Afternoon workout

Battling Rope Underhand wave (2 minute set to warm-up)

Double Kb Bent over Row, 1x6, 1x7, 1x8, 1x9, 1x5, 1x6 (97s)

Trapbar Deadlift 2x3x315, 1x3x365, 3x3x420lbs

Battling Rope Underand wave 10x40reps

Will do some KB or TNT pressing during commercial breaks while watching 24 in a few hours.

Feb 8

Jm Work

4 mile walk with 84lb vest on (this is what happens when you walk without saving anything for getting home, ha ha)

Exercise breaks

Double KB Mil Press 5x8 (80s)

Feb 4

JM Work

10 200 yard runs

Workout

Double KB Bent over Row 5x5 (97s)
Double KB Swing 5x5 (88s)

Battling Ropes (overhand wave) 20 sets of 30 reps as fast as possible

Feb 2

JM Work

15 40 yard sprints (these are a welcome change from the 100 yard sprints!)

Feb 1,

JM Work

3 mile walk with 84lb vest (added a mile with lots of hills! great workout)

Exercise Breaks

Double KB Mil Press 5x8 (80s and working on pacing and resting in the rack in between each rep. In other words no panic mode in which you try to get the set over as fast as possible! Sound familiar ;-) ?

January 30

JM Work

2 mile walk with 84lb vest

Exercise Breaks

TNT Cable Mil Press 3x5 (2 blue and 1 yellow cord)

Workout

Battling Ropes overhand wave 1 minute

A-1 Fatbar Curl 3x10 (90lbs)

A-2: Triceps Band Pushdowns (wrapped over pull-up bar twice to increase resistance) 3x10

Double KB Swing 3x8 (88s)

January 29

JM work

15 100 yard sprints

Exercise Breaks

Double KB Mil Press (80s 6x7

Workout

Battling Ropes underhand wave (4 minute set)

Trapbar deadlift 5x3 (415lbs)

Battling Ropes underhand wave again (4 minute set)

January 28

JM Work

2 mile walk with 84lb vest

Exercise Breaks

6x5 TNT cable Mil press (2 blue, 1 yellow)

January 27

JM Work

11 200 yard runs

Exercise Breaks

Double Kb Mil Press 8x7 (80s)

Workout

LL Power Wheel Roll outs from knees 5x10

A-1: Fatbar Barbell Curl 2x15, 1x12 (80lbs)

A-2: Triceps Band Pushdowns 3x15

Above combination really helps with my left elbow which was injured a while back from a muay thai lesson.

Double KB Swing 5x7 (88s)

January 26

JM Work

2 mile walk with 84lb vest

Exercise Breaks

TNT Cable Mil Press 8x5 (2 blue 1 yellow cord and close stance)

Workout

Double KB Bent over Row 5x7 (last 2 reps of last set done in rest pause fashion) (97s)

Trapbar Deadlift 5x3 410lbs

January 25

JM Work

11 100 yard sprints

Exercise Breaks

Double KB Mil Press 5x7 (80s)

January 24

JM Work

1 mile walk with 84lb vest

January 23

JM Work

Exercise Break

Double KB Mil Press 5x6 (80s)

Workout

Double KB Swing 5x6 (88s)

Fatbar Curls 3x12 (80lbs)
Triceps Band Pushdown 3x12

Double Clubbell Swipes 2x25 (25lb clubs)

January 22

JM Work

2 mile walk with 84lb vest

Exercise Breaks

Double Kb Mil Press 6x6 (80s)

Workout

Fatbar Bent over Row 5x3 (200lbs)
Trapbar Deadlift 5x3 (405lbs)

January 21

11 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 8x3 (2 blue, 1 yellow)

January 20

JM Work

2 mile walk with 84lb Vest on

Exercise Breaks

Fatbar Military Press 3x5 (150lbs)

Workout

A-1: Fatbar Military Press 5x5 (150lbs)

A-2: Double KB Swing 5x5 (88s)

January 19

Morning workout

11 200 yard sprints

JM Work

Exercise Breaks

Double KB Mil Press 8x6 (80s)

Workout

Double KB Bent-over Row 5x6 (97s)

Trapbar Deadlift 5x3 (400lbs)

January 15

Morning workout

10 200 yard sprints

Exercise Breaks

TNT Cable Mil Press (2 blue, 1 yellow) 8x3

Workout

Fatbar Bent-over Row 5x10 (140lbs)
Triceps Band Pushdown 5x10

Trapbar Deadlift 5x3 (395lbs)

January 14

JM Work

10 200 yard sprints

Exercise Breaks

Double KB Mil Press 10x5 (80s)

January 8, 2009

JM Work

Morning workout

10 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 8x3 (2 blue, 1 yellow)

Workout

One-arm KB Push Press 1x65 each side (53lb bell, 8:20 set)

A-1: One-arm Bent-over Row 6x3 (2 70s in each hand)

A-2: Triceps Band Pushdown 6x6 (wrapped over pull-up bar twice to increase the resistance)

Trapbar Deadlift 5x3 (390lbs)

January 6, 2009

JM Work

2 mile walk with 84lb vest on

Exercise Breaks TNT Cable Mil Press 8x3 (2 blue 1 yellow cord)

Workout

A-1: Clubbell Lateral Raise 5x15

A-2: Triceps Pushdown 5x10

Double KB Swing 10x9 (80s to chest level)

January 5, 2009

JM Work

16 100 yard sprints

Exercise Breaks

Double Kb Mil Press 10x7 (70s)

Workout

A-1; Double Kb bent over row 8x5 (97s)

A-2: Power Pushup 2 Pushups 8x5 (2 red cords)

Trapbar Deadlift 5x3 (385lbs)

January 3, 2009

Joint Mobility Work (10 minutes)

2 mile walk with 84lb vest

Exercise Breaks

TNT Cable Mil Press 8x3 (2 blue, 1 yellow cord)

Morning Power Shake

2 scoops of Sun Warrior Rice Protein
2 scoops of Dr Delgado Stem Cell Strong
2 scoops of Dr Delgado Slimblend (fruit veggie superfood)
2 tablespoon of flaxseed oil
1 tablespoon of cinnamon
8oz of almond milk (low sugar)
8oz of water
2 servings of frozen raspberries


Lunch

Baby Spinach Salad with 1/4 cup of pecans and an apple
1 tablespoon of olive oil
1 Ezekial English Muffin with 2 tablespoons of Almond butter

Late afternoon power shake

Morning Power Shake

2 scoops of Sun Warrior Rice Protein vanilla
2 scoops of Dr Delgado Stem Cell Strong
2 scoops of Dr Delgado Slimblend (fruit veggie superfood)
2 tablespoon of flaxseed oil
1 tablespoon of cinnamon
8oz of almond milk (low sugar)
8oz of water
2 servings of frozen blueberries

Dinner

two cups of garbanzo beans mixed with tomatoes, cauliflower, baby spinach, carrots, mushrooms, and marinara sauce. Steamed and then topped off with basil, garlic powder, 4 tablespoons of hemp seeds, and 2 tablespoons of olive oil.

Dessert: 2 pieces of extra dark chocolate.

January 1 Training

Joint mobility work in the morning (10 minutes to loosen up)

2 Mile walk with 84lb vest on. I walk my dogs every morning so this is a convenient way to add some intensity to stuff I am already doing.

Exercise Breaks (every hour or so through out the day)

TNT Cable Military Press (2 blue cables, and 1 yellow. For those that lift kettlebell this is the equivalent of pressing 2 88lb bells in terms of difficulty) 8x3 with a medium stance. The wider the stance with cables the greater the resistance. Band pressing is great for increasing one gear strength as the resistance goes up the closer you get to lockout. This carries over very well to KB pressing. You can learn more about the TNT Cable at: http://www.mikemahler.com/ prod_equip/tnt_cable.html

Workout

Clubbell Lateral raises 5x12 (25lb clubs. Isolation work to increase shoulder stability for pressing)

One-arm KB Bent over Row 5x3 each side ( 2 70s in one hand)

Double KB Swing 10x8 (80s and I swing bells on the outside of my feet to head level)

January 2 Training

JM Work

15 100 yard sprints with my dog Grover. Started wearing five finger shoes that are awesome for running on grass. Definitely not great for running on pavement so beware. You can learn more about these shoes at: http://www.rockcreek.com/v ibram/?ref=tl_rc_g

Exercise Breaks

Double KB Military Press 8x6 (70s. Keeping it light and working on form)


Workout

Double KB Push Press 1x20 (53s and 2 minute set. Gradually working on some timed sets and this is also a great warm up)

A-1: Triceps Band Pushdown 7x10 (generally do not do much isolation work but increasing triceps strength is essential for pressing. Not necessary for beginners but necessary when you have been training for many years)

A-2: Double KB Ben-over Row 7x5 (97s)

I do A-1 and A-2 back to back. In other words, I do one set of A-1, rest 30 seconds and then do a set of A-2. I keep going back and forth until all of the sets are done.

Trapbar Deadlift 5x3 (380lbs) Every time I use the same weight for all three sets, I add five pounds. So at the next workout I will go up to 385.


Sample Daily Nutrition plan

Generally do not eat anything for 2 hours after getting up. I am not hungry in the morning and do not want to force feed myself. After my morning workout I have a power shake that generally consists of:

3 scoops of Sunwarrior Rice Protein Powder (vanilla) (45grams of protein)
1 tablespoon of flaxseed powder
1 tablespoon of Cinnamon powder (great for keeping insulin sensitivity up which is crucial for hormone optimization)
2 tablespoons of flaxseed oil
10 grams of the amino acid Leucine (a critical amino acid for muscle growth and protein synthesis)
8oz of almond milk (low carb low sugar)
10oz of water
1 bag of frozen strawberries (equal to two servings)

This above equals 3-4 glasses and I sip on one glass at a time though out the day.

Two hours before training I will have

a baby spinach salad with 1/4 cup of pecans, a tomato, and a tablespoon of olive oil. I usually still have a glass or two left of the morning power shake and have that at this time as well.

After training I have another power shake (generally a half hour after working out)

Dinner (this is my main meal)

I take a page from my friend Ori Hofmekler (author of the warrior diet and anti-estrogenic diet) and make dinner my main meal. A sample dinner is a combination of:

yellow squash, baby spinach, baby carrots, cauliflower, tomatoes, mushrooms, 2 cans of lentils, 4 tablespoons of hempseeds, a cup of seeds of change marinara sauce and 2 tablespoons of olive oil. I steam cook all of the veggies and lentils and then add in the hempseeds and olive oil when the meal is done. This meal has around 60 grams of protein and is a good balance of carbs, protein, and fat. If I am still hungry I eat more of the above.

for desert I really like Coconut ice cream which is great stuff. I have this whenever I feel like it which is not often as I am not much of a sugar person. All of the frozen fruits I have with shakes are more than enough for me.

If I am still hungry after dinner I eat almonds, pistachios, apples etc. Whatever I feel like.

 

2008 training log 

 

September 18, 2008

JM work

Workout

Fatbar Power Clean (170lbs) 1x10, 1x13, 1x20 used the pause rep method. Took three deep breaths in between each rep. Last set was brutal!

Tricep band Pushdown 3x10

Double KB OH Sit-up on bosu 1x8, 1x5, 1x9 (2 35lb bells)

Exercise Breaks

TNT Cable Mil Press (2 blue 1 yeloow band) 5x4

September 17, 2008 

took a saliva test last month to see where my hormones are at and am very happy with the results

Testosterone 181.7 pg/ml reference range is 30-142pg/ml
DHEA 618.5 pg/ml reference range 72-500 pg/ml

DHEA is usually on the low end of normal for me. I have tried taking DHEA supplementation in the past but it never worked for me. An alternative practitioner friend recommend A Magnesium cream called Dr Healy's Bignenics Magnesium lotion. You can read more about it at http://www.springvalleyherbs.com/catalo ... temID=2872

Clearly it worked for me as my DHEA levels are way past the high end after one month os use. As a result DHT and estone were bumped up. Estrone is at the high end of normal and DHT is way up. I think I can reduce conversion of DHEA into DHT and estrone by taking less of the magnesium cream.

My estradiol (strongest form of estrogen) is at 3.2 pg/ml and the reference range is 1-12pg/ml.

Thus is is on the low end which is not surprising as I have not had any sudden urges to watch sex in the city and I appear to be more muscular with lower bodyfat. I will have to get a bodyfat test to confirm this of course.

I have been doing a lot more reserach on hormomes lately and I think the most important hormones to keep in optimal zones are Insulin and Cortisol. Everything else will fall into place if those two hormones in line. If cortisol goes way up DHEA and T will decline rapidly. If Insulin goes way up growth hormone will decline as well as T.

People that just focus on optimizing T and lowering estrogen are missing the boat. It is the communication between all of the hormones that is necessary. Just enhancing one or two is not going to cut it.

Keeping Insulin sensitive is very important and high levels of Insulin will always increase bodyfat and mess up other hormones. Thus, have a balance of protein, fat, carbs at every meal. for some 20% carbs works great others will do better at 40% or so. Make sure fat is at least 30% and protein at 30% or more.

September 16, 2008 

JM Work

Workout

One-arm KB Snatch 2x10 each side (97lb bell) Did these sets in the pause rep format. Really like this rep scheme and form got better with each rep. Would have done a third set but I have a callous that was about to tear so I left it at two sets.

Renegade Row 3x10 each side (105lb bell)

One-legged Calf raise 3x15 each side (105lb bell)

Exercise breaks

Double KB Mil Press 5x4 (88s)

September 14, 2008 

JM Work

Workout

Trapbar Deadlift 355x5, 365x5, 380x5 (did not do use the pause rep format with deep breathing but did reset at the start of each rep to avoid momentum from the touch and go rep style. Thus each rep was pretty close to a first rep)

Fatbar Skull Crusher (120lbs) 1x5, 1x7, 1x10

Double KB Clean (88s) (pause rep format) 3x7

Standing Power Wheel Roll Out 3x7

September 12, 2008 

JM Work

Workout

One-arm KB Snatch 1x5, 1x6, 1x7 each side (97lb bell). Use the pause method and it went like this. 1 rep l,r and then park the weight and take 3 deep breaths then proceed to the next rep. In some ways this makes the set harder as every rep is a what Louie Simmons would call a "first rep." However, it is certanly less harsh on the hands and a great way to avoid tears. I am going to move up to the 105lb bell next week.

Fatbar Bent-over Row (200lbs) 1x5, 1x6, 1x7 Used the pause rep method as well. One rep, three deep breaths and then on to the next rep. Will go up to 210 next week.

Standing Calf Raise 2x20, 1x40 (105lbs). Used pushup board to increase range of motion.

September 10, 2008

JM Work

Workout

Fatbar Power Clean 1x10x155, 1x12x155, 1x20x155 (used the pause method in which you park the weight after each rep and take three or more deep breaths and then continue).

Tricep Band Pushdown 3x10

Sissy Squat 3x15 (just bodyweight and working on really feeling it in the quads)

Double lockout Sit-up (35lb kettlebells) On Bosu 2x15, 1x8 (lock out two bells and do a sit-up on a bosu ball. Decreased the leverage advantage on the last set to make it harder).

Exercise Breaks

Fatbar Mil Press 5x5 (155lbs)

September 9, 2008 

JM Work

Workout

One-arm Kb Tricep Press 3x10 r, 2x10 l, 1x8 l (105lb bell) (tricep is kept close to the body and pressed up in a straight line to keep the emphasis on the tricep)

Alternating Renegade Row 3x10 each side (97s)

Sissy Squat with 40lb weight vest 2x12, 1x15

Deep Breathing Double KB Clean 3x10 (80s) I have been reading some Peary Radar work recently and really like his work on deep breathing squats, deep breathing deadlifts, and deep breathing clean and jerks. I wrote an article recently on this for t-nation which should be up soon.

The deep breathing double kb clean works like this: do 1 clean, park the bells and then stand up without the bells and take thee deep breaths, do another rep park the bells and repeat with the breathing. As fatigue builds up take more breaths as needed. I used a moderate weight this time to get used to this pattern. What I liked about it is my form got better with each rep rather than the other way around. I think this is a great method for beginners and advanced trainees that want to work up to heavier weights and keep the rep volume up. Of course it will likely work well for low rep heavy sets similar to rest pause training.

I am going to try this method with barbell clean and jerks this week and perhaps a few other exercises such as trap bar deadlifts.

September 7, 2008 

Exercise Breaks

Double KB Mil Press 5x9 (80s)

September 6, 2008 

JM Work

Workout

Trapbar Deadlift 5x10 (315lbs)
Tricep Band Pushdown 5x10
Hanging Leg raise 5x10

September 5, 2008 

JM Work

Fatbar Power Clean 5x10 (140lbs)
Fatbar Skull Crusher 4x10, 1x12 (100lbs)
Clubbell Lateral Raises 4x10, 1x12 (25s)
Power Wheel Roll out 5x12

Exercise breaks

Close grip fatbar Military Press 5x5 (150lbs)

September 4, 2008 

Power Pushup 2 pushups 1x12, 4x10 (2 red bands)
Alternating Renegade Row 5x10 each side (97lb bells)
Calf raise 5x12 (105lbs, deep stretch on each rep at the bottom and top)
hand to hand KB Swing 5x12 each side

September 3, 2008 

JM Work

Tricep Band Pushdowns 5x15
Trapbar Deadlift 5x15 (225lbs)
Sledgehammer Strikes 3x15 each side (16lb hammer)
Kettlebell lockout Sit-up on body ball 5x15 (2 18lb bells)

September 2, 2008 

JM Work

Workout

One-arm Floor Press (97lb bell) 2x15 l,r 2x10 l,r 1x6 l,r
Fatbar Bent over Row 5x15 (170lbs)
One-legged Calf Raise 5x15 each side (105lbs)
Double KB Swing 5x15 (70s)

Exercise Breaks

TNT Cable Mil Press 6x4 (2 blue, 1 yellow)

September 1, 2008 

JM Work

Workout

Trapbar Deadlift 3x8, 1x10 (315lbs)
Tricep Band Pushdowns 4x10
Hanging Leg Raise 4x12
Double Clubbell Swipes 4x15 (25s)

Sunday

Exercise Breaks

Double Kb Mil Press 6x8 (80s)

August 29, 2008 

JM Work

Workout

Double Clubbell Swipes 3x25 (25lb clubs)

Fatbar Skull Crusher 3x12, 1x10 (100lbs)

Trapbar Deadlift 4x5 (315lbs)

Powerwheel roll out 4x12

Exercise Breaks

Double KB Mil Press 5x7 (80s)

August 28, 2008 

JM Work

Lifeline Power Pushup 2 Pushups 2x12, 2x10 (2 red bands)

Fatbar Barbell Bent over Row 4x10 (170lbs)

On legged calf raise on pushup board 4x12 (105lbs) each side

One-arm Clubbell Clean to order 4x10 each side (45lb club)

Exercise breaks

Fatbar Military Press 5x5 (145lbs)

August 26, 2008 

JM Work

Workout

Sledgehammer Strikes 2x35, 1x20 each side (16lb hammer)

Tricep Band Pushdown 3x15

Trapbar deadlift 1x15, 2x11 (255lbs)

Janda Sit-up 3x15

August 25, 2008 

JM work

Workout

One-arm KB Floor Press 2x15, 1x11 each side (97lb bell)

One-arm KB Bent-over Row 3x15 each side (80lb bell)

Standing Calf raise on pushup bar 3x15 (200lbs)

Exercise Breaks

TNT Cable Mil Press 8x3 (2 blue, 1 yellow cable)

August 23, 2008 

JM Work

Weighted Dip 3x8 (105lbs)

Fatbar Bent-over Row 2x8, 1x10 (170lbs)

Calf Raise 3x12 (200lbs) (pushboard for full range of motion)

TNT Cable Alternating Curl 3x10 each side

August 21, 2008 

JM Work

Exercise breaks: Double KB Mil Press (80s) 4x6

Sledgehammer Strikes 3x25 each side (16lb hammer)

Fatbar Skull crushers 3x12 (100lbs)

Trapbar Deadlift 3x15 (225lbs)

Power Wheel Roll out 3x12

August 20, 2008 

JM Work

Exercise Breaks

TNT Cable Mil Press 6x3 (2 blue 1 yellow cable)

Fatbar Military Press 3x12 (120lbs)

Alternating KB Renegade Row 3x10 each side (80s)

Standing Calf Raise on Pushup Bar 3x15 (105lbs)

Fatbar Curl 3x10 (80lbs)

August 19, 2008 

JM Work

Exercise Breaks TNT Cable Mil Press 8x3 (2 blue 1 yellow)

Workout

Sledgehammer Strikes 3x20 each side (16lb hammer)

Tricep Band Pushdowns 3x15

Hindu Squat with Fatbar (80lbs) 3x15

Reverse Sit-up 3x15

August 18, 2008 

JM work

Exercise Breaks

Fatbar Mili Press 5x5 (140lbs)

Workout

Fatbar Floor Press 1x15x170lbs, 1x15x190lbs, 1x11x210lbs

Double KB Bent Over Row 1x15x80s, 1x13x80s, 1x9x80s

Calf Raise on tire for full range of motion (40lb vest) 2x15, 1x30

Double KB Clean 3x15 (70s)

August 14, 2008 

JM Work

Workout

Fatbar Skull Crushers 5x10

Trapbar Deadlift 10x3 (315lbs and 30 second breaks)

Fatbar Front Raises 5x5

Fatbar Side Bends 3x10 each side

Exercise Breaks

Double KB Mil Press 8x5 (80s)

August 13, 2008 

Fatbar Close grip Military Press 3x5 (150lbs)

Sternum Chin-ups 3x5

Double KB Swing 5x5 (80s)

August 12, 2008 

JM work

Exercise breaks

TNT Cable Mil Press 8x3 (2 blue, 1 yellow)

August 11, 2008 

fatbar barbell arrived from Ader today. Very high quality bar and brutal fun.

Fatbar Mil Press 5x5 (140lbs)

Fatbar Bent-over Row 5x5 (170lbs)

Tricep Band Pushdown 3x15

Fatbar Curl 3x10 (80lb bar)

Hindu Squat 1x100

August 9, 2008 

Thursday

JM Work

TNT Cable Mil Press (8x2 2 blue for speed work)

Barbell Skull Crusher 3x6 (105lbs)

Alternating Renegade Row 3x6 each side (97s)

Clubbell Lateral raise 3x12 (25s)

August 8, 2008 

JM work

Double KB Front Squat 6x3 (80s)

Stiff Legged Trap bar deadlift 5x5 (225)

Exercise Breaks

Double KB Mil Press 5x5 (working on tension and lowering with the lats)

August 6, 2008 

JM Work

Trap Bar Deadlift 1x3x225, 1x3x315, 3x3x425

Double KB Swing 5x6x70s (outside the legs to head level)

Hindu Squat 1x100

August 5, 2008 

JM Work

Double KB Mil Press 2x3x70s, 1x3x80s, 1x4x88s. Felt weak with the 88s today so stopped at one set. I do not think I have receoved fully from the heavy singles with the double 97s on Sat. Anyway, I am going to take the KB mil press out of my workouts for a few weeks and focus on other overhead exercises (westside's Conjugate training)

On speed day I am going to do the TNT Cable Mil press for 10x3 and on maximum strength day do barbell mil presses with a new thick (2 inch) barbell that I should have this week.

Behind the neck pull-up 3x5

A-1: Band Tricep Pushdowns 3x12

A-2: barbell Curl 3x10 (105lbs)

Dumbbell Lateral Raise 3x20 (20lbs dumbbells)

bent over rear delt raises 3x10 (20lb dumbbells)

August 3, 2008 

JM work

Double KB Mil Press 1x3x70s, 1x3x80s, 2x1x88s, 2x1x97s

Double Kb Front Squat 8x3 (70s)

Romanian Trapbar Deadlift 10x5 (225lbs)

Hindu Squat 1x50

August 1, 2008 

JM Work

Barbell Mil Press 10x3 (155lbs)

A-1: Double KB Tricep Skull Crushers 4x5 (53s)

A-2: Double KB Bent over Row 4x5 (1 97, 1 105)

Clubbell Lateral Raise 3x10 (25lb clubs)

Barbell Curl 3x6 (105lbs)

July 29, 2008 

JM Work

Double KB Mil Press 4x4, 1x2 (88s)

One-arm KB Bent over Row 5x3 each side (70 and 80 in one hand)

A-1: Barbell Curl 1x85lbsx5,1x95lbsx5, 1x105lbsx5

A-2: Band Tricep Pushdown 3x6 (wrapped around top of chin bar to decresase length and thus increase resistance)

Dumbbell Iron Cross 3x10

Alternating Clubbell Shield Cast 1x10 (25lb club)

Tomorrow lower body focus and ab work

July 26, 2008 

JM Work

Speed Work

Barbell Mil Press 8x3 (145lbs)

Trapbar deadlift 8x3 (225lbs)

band tricep pushdowns 3x10

Clubbell Lateral Raise 3x5 (30lbs) (added 5lb plates to 25lb clubs)

Clubbell Shoulder Cast 3x10

July 25, 2008 

JM Work

A-1: Weighted Dip 4x3 (140lbs)

A-2: Double KB Bent-over Row 4x4 (202lbs (97lb bell and 105lb bell)

Trapbar Deadlift 1x3x315, 5x3x405lbs

July 22, 2008

Joint Mobility work 

Barbell Close Grip Mil Press 5x6 (135lbs presses from nose level to lockout to focus on the triceps. 45 second breaks)

Behind the neck pull-up 5x5

Double Seated KB Mil press 1x12 (53s)
Double Kb Mil Press 1x15 (53s)

Iron Cross 3x10 (20lb dumbbells)

One-arm KB Snatch 1x8, 1x9, 1x10 l,r (97lb bell)

Hot as hell here in vegas!

July 21, 2008 

Double KB Mil Press 5x3 (88s)
One-arm KB Bent over row 5x3 each side (1 88 and 1 53)

Trap Bar Deadlift 1x315x3, 1x335x3, 1x355x3 3x3x375 (really enjoying the trap bar deadlifts)

July 19, 2008 

JM Work 

Barbell Mil Press 8x3 (135lbs and 45 seond breaks) Speed day westside style

Clubbell work (25s)

Double Shoulder Cast 3x10
Lateral Raise 3x10
Double Arm-pit Cast 3x10

One-arm Kb Snatch 3x6 each side (97lb bell)

Hindu Squat 1x100

July 18, 2008 

JM Work

Workout

Double KB Bent-over Row 2x9, 1x5 (97s)

Trapbar Deadlifts 5x5 (315lbs) Really like this exercise and will be working on this one for a while. Feels much better than a barbell. More emphasis on the legs and less on the back

Power Wheel Standing Roll out 3x5

Exercise Breaks

Double KB Mil Press 5x8 (80s)

July 16, 2008 

JM Work

Double KB Jerk 10x10 (53s)

Clubbell Work (25s)

Double Shoulder Cast 3x8
Lateral Raise 2x12, 1x10

Double KB Clean 5x5 (80s)

Exercise Breaks

TNT Cable Mil Press 5x3 (2 blue 1 yellow)
Behind the Neck Pull-up 5x5

July 15, 2008 

JM Work

A-1: Weighted Dip 3x5 (130lbs)

A-2: One-arm KB Bent-over Row 3x4 each side (123lbs (70 and 53lb bell)

Romanian Deadlift 3x3 (315lbs)

Kb Side Bend 3x5 each side (97lb bell)

Exercise Breaks

Double KB Mil Press 3x8, 3x7 (80s)

July 10, 2008 

JM Work

Double KB Bent-over Row 3x8 (97s)

One-arm Snatch 1x6 (88) 3x5 (97)

Exercise breaks

Double KB Mil Press 5x7 (80s)

July 9, 2008 

Exercise breaks

Double KB Mil Press 4x7 (80s)

Today

JM work

Double KB Jerk 2x20 (53s fast reps)
Hindu Squat with 40lb vest 4x25

Exercise breaks

TNT Cable Mil press 5x4

July 8, 2008 

JM Work

Clubbell Work (2 25lb clubs)

Alternating Shield Cast 3x12
Double Shoulder Cast 3x5 (full extension held on each rep)
Lateral Raise 2x12
Double Pendulum 3x6 each side
Alternating Arm-pit Cast 3x10 each side

Double KB Swing 5x5x88s to chest level

July 1, 2008 

JM Work

A-1: Weighted Dip 3x5 (120lbs)

A-2: Barbell Bent over Row 3x5 (225lbs)

Barbell Deadlift 3x3 (390lbs)

Janda Sit-up 3x10

One-arm Clubbell Clean 5x5 each side (45lb club)

June 29, 2008 

JM Work

Clubbell Work (25s)

Alternating Shield Cast 3x10 each side
Double Shoulder Cast 3x0
Double Pendulum 3x5
Iron Cross 3x5
Lateral Raise 2x8
Alternaitng arm-pit cast 3x10 each side

Double Kb Swing 1x5x53, 1x5x80, 6x5x97s

Janda Sit-up 1x15

June 27, 2008 

JM Work

Barbell Power Clean 5x3 (200lbs)

A-1: Double KB Floor Press 3x10 (97lb bells) These felt great and very easy

A-2: Double KB Bent-over Row 3x6 (97lb bells)

Standing Power Wheel Roll Out 3x5

Exercise Breaks

TNT Cable Mil Press 5x3 (2 blue and 1 yellow cable)

June 25, 2008 

JM Work

Clubbell work (2 25lb clubs)

Alternating Shield Cast 3x8 each side
Double Shoulder Cast 3x8
Double Pendulum 3x5
Lateral Raise 3x10
Front Raise 3x10
Double Shoulder Cast 3x10

Double KB Swing 5x5 (97lb bell)
Hindu Squat 1x50 (40lb vest)

June 23, 2008 

JM Work

A-1: Weighted Dip 3x5 (115lbs)

A-2: Barbell Bent-over Row 3x6 (200lbs and underhand grip)

Barbell Deadlift 5x3 (375lbs)

Janda Sit-up 4x10

Exercise Breaks

Double KB Mil Press 5x6 (80s)

June 20, 2008 

June 17, 2008 

JM Work before working out

Workout

A-1: Weighted Dip 3x5 (110lbs)

A-2: Barbell Bent-over Row (underhand grip) 3x6 (195lbs)

Barbell Deadlift 10x3 (370lbs. Much better than last week!)

Janda Sit-up 10x6

Exercise breaks

Double KB Mil Press 5x5 (80s)

June 9, 2008 

JM Work

Workout

A-1: Weighted Dip 3x6 (105lb bell)

A-2: Barbell Bent-over Row 3x6 (190lbs palms facing me)

Barbell Deadlift 8x3 (365lbs)

Janda Sit-up 8x5

Going to do some TNT Cable pressing later (2 blue and 1 yellow cord) 5x3
and behind the neck pull-ups 5x6

June 6, 2008 

JM Work

Workout

Super set done EDT style (15 minutes)

Dumbbell Lateral raise 20lb dumbbells sets of 10
Iron Woody Tricep pushdown sets of 10
TNT Cable Curl (1 blue, 1 yellow cable) sets of 10

8 sets total were completed

Double KB Swing 10x6 (88s)

Power Wheel Roll out off of Bosu 5x12

June 5, 2008 

Jm Work

Workout

Barbell Power Clean 5x5 (190lbs)

A-1: One-arm KB Floor Press 3x6 (105)

A-2: Alternating Renegade Row 3x6 each side (97s and no rotation to make it harder)

Janda Sit-up 5x12

June 3, 2008 

JM Work

Workout

Super set

Lateral Raises 7x10 (20lb dumbbells)
Tricep pushdown (band) 7x10
TNT Cable Curl 7x8

then

Double KB Swing 10x8 (80s)

LL Power Wheel Roll out 5x12

June 2, 2008 

JM Work

A-1: Weighted Dip 3x5 (105lbs)

A-2: Barbell Bent-over Row 3x6 (185lbs and underhand grip)

Barbell Deadlift 10x3 (360lbs)

Janda Sit-up 10x5

May 30, 2008 

JM Work

Workout

Double KB Swing 10x5 (88lb bells)

Power Wheel Roll out from knees on a bosu 5x12

May 29, 2008 

JM Work in the morning

Workout

Barbell Power Clean 5x5 (185lbs) Form is getting much better and more use of legs this week and less upper body the way it should be

A-1: One-arm KB Floor Press 3x12 each side (97lb bell) Made sure the bell handle was in the lower part of the hand and pressed in a straight line

A-2: Alternating Renegade Row 1x7, 1x8, 1x10 each side

Janda Sit-up 3x12

May 27, 2008 

JM Work

Double KB Swing 10x6 (80s to chest level)

Power Wheel Roll Out from knees 5x10

May 26, 2008 

JM Work

A-1: Weighted Dip 3x6 (97lbs)

A-2: Barbell Bent-over Row 3x3 225lbs

Barbell Deadlift 10x3 355lbs

Janda Sit-up 5x10

May 22, 2008 

May 14, 2008 

JM Work

Workout

Barbell Power Clean 5x5 (175lbs)

One-arm KB Mil Press 5x6 each side (53lb bell)

One-arm KB Snatch 10x10 each side (53)

May 11, 2008 

Took most of last week off after attending the AKC cert. It was a great time and I learned a lot of cool stuff from Valery, Cate, Marty and Andrew. I will be working on the KB pressing technique  that valery showed me with light bells for a while to get the groove down.

Yesterday

JM Work including Hindu Pushups on the pushup board Steve M gave me this past weekend at his BW seminar which was excellent.

One-arm Band Press with LL chest expander 3x10 each side

Double KB Bent over Row 3x5 (97s)

Barbell Deadlift 10x3 (345lbs)

Janda Sit-ups 5x5

Today

JM work
added some chest expander drills to this

Workout

One-arm KB Mil press 5x5 each side (53)

Clubbell work

Alternating Shield Cast 3x8
Double Shoulder Cast 3x6
Double Pendulum 3x5
Double Arm pit Cast 3x10

Double KB Swing 5x5 (79s)

May 3, 2008 

JM Work

Workout

Double KB Swing 10x7 (80s)
Hanging Leg Raise 5x6

Exercise breaks

Double KB Mil Press 6x3 (80s)

May 1, 2008 

JM Work

A-1: Weighted Dips 3x5 (70lb bell)

A-2: Double KB Bent over Row 3x8 (88s)

Deadlift 5x5 (340lbs)

Hanging Leg Raise 3x12

April 30, 2008 

JM Work

Barbell Power Clean 5x5 (160lbs)

Sledgehammer Strikes 4x25 (16lb hammer) each side for a total of 200 reps

Exercise breaks to be done later: presses and pull-ups

April 29, 2008 

JM Work

Clubbell work (2 25s)

Clubbell Mil Press 3x5 (pause at the top of each rep)
Alternating Shield Cast 3x5
Dips 3x10
Double shoulder cast 3x5 (hold on each rep at extension)
Double Pendulum 3x6
Double Arm-pit Cast 3x10

Double KB Swing 10x6 (80s)

April 28, 2008 

April 4, 2008 

JM Work

Workout

One-arm KB Push Press 3x6 r, 2x6 l and 1x4 l (105lb bell)
One-arm KB Mil Press 3x1 r only (105lb bell)

Renegade Row 3x5 each side (105 and 97lb bell)

Barbell Deadlift 10x3 (325lbs)

Pushup With Power Pushup 2 2x10
Double KB Swing (53s) 2x12

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow, 1 blue)
Sternum Pull-up 3x5

January 4, 2008

December was a very busy month business wise and with the promotion of the new DVD set it was busier than normal. Great month and 2007 was a great year. Looking forward to making 2008 better.

Just been doing GTG with KB mil presses/TNT cable presses and barbell deadlifts for the last few weeks. Today I started doing some jerks and snatches with some 53lb AKC bells that I purchased from Ken Blackburn a few weeks ago.

GTG

• Double KB Mil presses 5x5 (70s)
• Barbell Deadlift 330lbs 5x3

Workout

• Double Jerks 3x10 (53s and 45 second breaks)
• One-arm Snatch 3x10 each side (53 and 45 second breaks)

Easy workout and just working on the techniques that I picked up from Steve C's on the Boys Are Back in Town DVD.

Going to work on jerks and snatches at least 5 times per week and ramp up the reps and sets gradually. Right now I am just getting used to the AKC bells and new techniques. Down the road I will try some timed sets.

January 8, 2008 

• GTG
• Double KB Mil Press 5x5
• Barbell Deadlift 5x3 330lbs
• 100 yard sprints 20 rounds (great workout with my dogs this morning or in my case afternoon when I wake up)
• Double jerk 1x15 (53s)
• One-arm Snatch 1x30 each side (53)

January 9, 2008

Morning

• JM work

GTG

• TNT Mil Press (2 yellows and one purple) 5x5
• Barbell Deadlift 5x3 330lbs

January 10, 2008

This morning

• JM work and 10 100 yard sprints

GTG

• Double Kb Mil Press (70s) 6x5
• Barbell Deadlift (330lbs) 6x3

January 13, 2008 

JM Work in the morning

10 100 yard sprints

GTG

TNT Cable Military Press (2 yellow cables and 1 purple) 5x5
Barbell Deadlift 5x3 335lbs

January 15, 2008 

JM Work

10 100 yard sprints
more JM work 1x10 reverse pushups

GTG

TNT Cable Mil Press ( 1 blue, 1 yellow, 1 purple cable) 5x3
Barbell Deadlift 5x3 (340lbs)

January 16, 2008 

JM Work

10 100 yard sprints
more JM work
Reverse Pushup 1x10

GTG

Double Kb Mil Press 7x5
Barbell Deadlift 7x3 (340lbs)

January 17, 2008 

Jm work
10 100 yard sprints

GTG

TNT Cable Mil Press (1 purple, 1 yellow, 1 blue)
Barbell Deadlift 5x3 340lbs

January 18, 2008 

JM Work

10 100 yard sprints

GTG

Double KB Mil Press 7x5 (70s)
Barbell Bent over Row 5x3 (340lbs)

January 22, 2008 

Jm work
10 100 yard sprints

GTG

TNT Cable Mil Press (1 purple, 1 yellow, 1 blue) 8x4
Barbell Deadlift 8x3 345lbs

January 23, 2008 

January 31, 2008 

Messed up my ankle last week sprinting. Nothing major and getting ART treatment this week.

Monday:

JM Work
One-arm Snatch 3x10 each side (53lb bell)

GTG

Double KB Mil Press (80s) 6x3
barbell Deadlift 350lbs 5x3

February 7, 2008 

Ankle is much better this week. I got a new enzyme product called Sorenzyme by Labrada Nutrition and took 15 caps a day since Friday. Noticed the ankle felt much better the next day and is almost back to normal now.

JM work in the morning

50 Hindu Pushups
Cossack 30 reps each side
Back Bend 30 reps
Egyptian 15 reps each side
Hula Hoop 15 reps each side
Neck work from several angles 15 reps each move
Circular Sit-up 15 reps
Reverse Sit-ups 15 reps
Hang off pull-up bar 30 seconds

GTG

TNT Cable Mil Press 6x3 (2 blue bands and 1 purple band)
Sternum Pull-up 6x5
Barbell Deadlift 3x3 (350lbs, these felt great)

February 12, 2008 

February 15, 2008 

JM Work in the morning

Workout

10 round of 30 reps on Sledgehammer work.

Exercises breaks

TNT Cable Mil Press 5x4 (2 blue 1 purple)
Pull-up 2x6

February 16, 2008 

JM work in the morning

10 100 yard sprints with my dog Grover. As usual he won and only I was tired afterwards.

Exercise breaks

LL TNT Cable (2 blue 1 purple) 6x4
Sternum Pull-ups 6x6
Barbell Deadlift 5x3 (355lbs)

February 19, 2008 

JM work in the morning

10 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 6x5 (2 blue 1 purple)
Double Kb Bent over row 5x5 (88s)
Barbell Deadlift 3x3 360lbs

February 20, 2008 

JM Work in the morning

Workout

Sledgehammer work 12x15 each side (16lb hammer)
CLubbell Swipes 1x15 (25lb clubs)

February 21, 2008 

JM Work in the morning

Early afternoon workout

Hindu pushups (feet elevated) 2x15
CLubbell Swipes 7x15 (25lb clubs)

Exercise breaks

TNT Cable Mil Press (2 blue and 1 purple cable, medium stance) 6x3
Barbell Deadlift 5x3 (360lbs)

February 22, 2008 

JM work in the morning

10 100 yard sprints

Exercise Breaks

Double KB Mil Press 5x3 (80s)
Sternum Pull-up 5x5

February 24, 2008 

JM Work in the morning

Workout

Sledgehammer Work 16lb hammer and 10x15 each side

February 25, 2008 

February 26, 2008 

JM work in the morning

Early afternoon training

One-arm KB Snatch 5x5 each side (88lb bell)

Exercise breaks

TNT cable Mil press (2 blue and 1 purple) 5x3
Barbell Deadlift 365lbs 3x3

February 27, 2008 

JM Work in the morning

10 100 yard sprints

Exercise breaks

TNT Cable Mil Press 2 yellow, 1 blue 5x3
Renegade Row 105lb bells 5x5 each side

February 29, 2008 

JM Work in the morning

Double Clubbell Swipes 10x15 (25lb clubs and 30 second breaks between sets)

Exercise breaks

TNT Cable Mil Press (2 yellow and 1 blue cable) 5x3

March 1, 2008 

JM Work in the morning

10 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow and 1 blue cable)
Barbell Deadlift 3x3 (365lbs)

March 3, 2008 

JM Work in the morning

Sledgehammer workout 10x40 (16lb hammer)

March 5, 2008 

Yesterday

JM Work in the morning

10 100 yard sprints

Exercise breaks

TNT Cable Mil Press 5x3 (2 yellow and 1 blue band)
Sternum Pull-ups 5x5

March 10, 2008 

Did a KB Workshop on Sat. Went well and I had it filmed to make into a new DVD.

Wiped out yesterday but feeling pretty good today:

JM Work in the morning

Clubbell Work (25lb clubs)

Alternating Shield Cast 3x6 each side
Double Shoulder Cast 3x6
Double Pendulum 3x6
Double Arm-pit cast 3x10

Double Swipes 1x50

March 11, 2008 

JM Work

Workout

Elevated Hindu Pushup 1x30
Bent Press 2x5 each side (105lb bell)
One-arm Bent-over Row 2x5 each side (105lb bell)
Two-arm Swing 2x10 (105lb bell)

March 14, 2008 

JM Work in the morning

Clubbell Work (25lb clubs)

Alternating Shield Cast 3x8 each side
Double Shoulder Cast 3x8
Double Pendulum 3x6
Double Clean and Arm-pit cast 3x10

Sledgehammer strikes 3x25 each side (16lb hammer)

Exercise Breaks

TNT Cable (2 yellow and 1 blue) 6x3

March 15, 2008 

JM Work in the morning

Workout

Double Clubbell Mil Press 3x5 (25lb clubs)
One-arm Clubbell Clean 3x5 each side (45lb club)
Double Shoulder Cast 3x5
Alternating Shoulder Cast 3x5
Double Pendulum 3x5
Alternating Arm-pit Cast 3x10

Double Swipes 6x25 and 1x20

March 17, 2008 

JM Work In The Morning

Afternoon Workout

KB Side Press 3x4 each side (105lb bell)
Alternating Renegade Row 3x6 each side (88s)

Barbell Deadlift 10x3 315lbs (reps done as fast as possible and 45 second breaks between sets)

Exercise breaks

TNT Cable Mil Press 5x5 (2 yellow and 1 blue)
Sternum Pull-up 5x5

March 18, 2008 

JM Work in the morning

Workout

Double Clubbell Mil Press 3x5 (25lb clubs)
Alternating Shoulder Cast 3x5
Double Pendulum 3x5
Double Shoulder Cast 3x5
Double Arm-pit Cast 3x10

Sledgehammer Strikes 5x25 each side (16lb hammer)

Exercise breaks

TNT Cable Mil Press 5x3
Sternum Pull-up 5x5

March 19, 2008 

JM work in the morning

Workout

Side Press (105lb KB) 3x4 each side
Alternaitng Renegade Row 4x5 each side (97 and 105 switched with each set)
Barbell Deadlift 10x3 (315lbs)

Exercise breaks

TNT Cable Mil Press 5x3
Sternum Pull-up 5x5

March 20, 2008 

JM Work in the morning

Clubbell Work (25lb clubs)

Alternating Shield Cast 3x6 each side
Double Shoulder Cast 3x6
Double Pendulum 3x6
Alternating Arm-pit cast 3x10 each side

Double Swipes 1x75

March 22, 2008 

JM work in the morning

Workout

One-arm Kickstart Press (105lb KB) 3x5 each side (Not a strict mil press or a full push press. Just a little momentum to get the bell moving)
Double Bent-over row 2x5 (97 and 105)
Barbell Deadlift 10x3 (315lbs)

KB Jump Squats 3x15 (53s)

Exercise breaks

TNT Cable Mil Press 3x3

March 25, 2008 

Saturday

JM Work

Clubbell work (2 25s)

Clubbell Mil Press 3x5
Alternating Shield Cast 3x6 each side
Double shoulder cast 3x5
One-arm Clean 3x5 each side (45lb club)
Double Arm-pit Cast 3x10

Double KB Swing 6x5 (70s)

March 26, 2008 

March 28, 2008 

JM Work

Workout

Pushups with Power Pushup (2 red cables) 3x8
Double KB Bent over row 3x8 (88s)

barbell deadlift 10x3 (320lbs)

Double KB Jump Squats 3x15 (70s)

March 29, 2008 

JM Work

Clubbell work (2 25s)

Clubbell Mil Press 3x6
One-arm Clean 3x6 each side (45lb club and no swing)
Alternating Shield Cast 3x6 each side
Double shoulder cast 3x5
Pendulum 3x6 (45lb club)
Arm Pit Cast 3x12 (45lb club)

Sledgehammer Strikes 10x10 each side (16lb hammer)

Double KB Swing 3x10 (53s outside of the feet)

April 1, 2008 

JM Work

Afternoon workout

One-arm KB Push Press 3x5 each side (105lb bell)
Renegade Row 3x5 Each side (105 and 97lb bell)

Pushups with LL Power Pushup 2 3x8

Barbell Deadlift 10x3 (325lbs)

Double KB Swing to head level 2x10 (53s outside the feet)

April 2, 2008 

Clubbell work (2 25s)

Clubbell Mil Press 3x6
One-arm Clean 3x8 each side (45 with a swing)
Shield cast 3x10 with 16lb Sledgehammer
Double shoulder cast 3x6
Double Pendulum 3x5
Double Arm Pit Cast 3x10


Double KB Swing 10x5 (70s outside of the feet to head level. I love this version of the double swing. Much more comfortable than swinging between the feet. I am able to get much more leg power) 

 

---

 

2007 Goals

---

• Clean and Mil Press 105s

• Double Push press 97s 10 times
• Double Clean And Press 70s 30 times (Hit 19 reps on May 27, 06)
• Pull-up with 105lb bell

• Weighted Dips with 200lbs of resistance

• Double Swing 97s 20 times

---

2007 Training

---

December 14, 2007

• A-1: Barbell Behind Neck Press 3x5 110lbs
• A-2: Behind Neck Pull-up 3x5
• Barbell Clean 1x5x135, 1x5x155, 1x5x175
• Hindu Squat 1x50

December 13, 3007

• A-1: Alternating Hang Clean and Mil Press 3x4 each side (70s)
• A-2:Alternating renegade Row 3x7 each side (70s)
• Windmill 3x5 each side (70)
• B-1: Double Swing to face level 3x7 (70s)
• B-2: Kickstand Lunge 3x7 each side (88s)

December 9, 2007

• A-1: Barbell Mil Press 3x5 (135lbs)
• A-2: Chin-up 3x6
• B-1: Barbell Deadlift 3x5 (315)
• B-2: Hanging Leg Raise 3x6

December 8, 2007

• A-1: Double KB Relaxed Mil Press 3x3 (70s)
• A-2: Double Bent over Row 3x5 (88s)
• B-1: Double Swing to face level 3x6 (70s)
• B-2: Kickstand Lunge 3x6 each side (88s)
• Windmill 3x5 each side (70)

December 6, 2007

• A-1: Behind The Neck press 3x6 (110lbs)
• A-2: Behind the neck pull-up 3x6
• One-arm Snatch 1x10 each side (70)
• Hindu Squat with focus on deep breathing 1x100
• Hindu Pushup with focus on deep breathing 1x25

December 5, 2007

• A-1: Double KB Hang Clean and Mil Press 3x3 (70s)
• A-2: Alternating Renegade Row 3x6 (70s)
• Windmill 3x5 each side (70)
• B-1: Double Swing to face level 3x5 (70s)
• B-2: Kickstand Lunge 3x5 each side (70s)

November 27, 2007

• A-1: behind the neck press 5x5 100lbs (Barbell snatch at the beginning of each set)
• A-2: behind the neck pull-up 3x5, 1x4, 1x3
• Hindu Squat 100 reps
• Hindu Pushup 25 reps

November 24, 2007

• Barbell Deadlift 8x3 355
• Hindu Squat 1x60

November 23, 2007 

• A-1: behind the neck press 8x3 125lbs (Barbell snatch before each rep)
• A-2: behind the neck pull-up 8x3
• One-arm Snatch 1x18 each side (70) (paused in the lockout position on each rep)

November 20, 2007 

• Barbell Deadlift 8x3 350lbs
• One-arm KB Jerk 2x6 right, 1x6, 1x4 left (105)
• Hindu Squat 50 reps (emphasized keeping my back upright to ensure the focus is on the quads)

November 19, 2007 

• A-1: behind the neck press 8x3 120lbs ( I do a barbell snatch at the beginning of each set to get the barbell in place overhead to lower behind the head)
• A-2: behind the neck pull-up 5x4, 2x5, 1x4
• One-arm Snatch 1x17 each side (70) (paused in the lockout position on each rep)

Waited too long after my pre-workout meal to train. Usually when I work out 2 hours after the meal, my energy and workouts are great. Today I worked out 4 hours after the meal which was way too long. Regardless, a good workout and I will make sure to time the pre-workout meal better as I will need it for deadlifts.

November 18, 2007 

• Barbell Deadlift 8x3 345lbs
• One-arm KB Jerk 2x5 each side (105)
• Hindu Squat 50 reps (emphasized keeping my back upright to ensure the focus is on the quads)

November 15, 2007 

• A-1: behind the neck press 8x3 115lbs ( I do a barbell snatch at the beginning of each set to get the barbell in place overhead to lower behind the head. I really like this exercise and my shoulders have never felt better)
• A-2: behind the neck pull-up 5x4, 3x5
• One-arm Snatch 1x16 each side (70) (paused in the lockout position on each rep)

November 13, 2007 

• Barbell Deadlift 8x3 340lbs
• One-arm Jerk 1x10 each side (97) (right side felt great, last rep was as easy as the first. Left side was much better but anything beyond 10 reps with have been with poor form)
• Hindu Squat 50 reps (emphasized keeping my back upright to ensure the focus is on the quads)

November 12, 2007 

• A-1: barbell behind the neck press 8x3 110lbs
• A-2: behind the neck pull-up 7x4, 1x5
• One-arm Snatch 1x15 each side (70) (paused in the lockout position on each rep and worked on relaxing as much as possible. Starting to come along slowly but surely. I am used to doing snatch sets as fast as possible to get it over with as quickly as possible).

November 10, 2007

• Barbell Deadlift 8x3 335lbs
• One-arm Jerk 2x9 each side (97)
• One-arm Snatch 1x13 each side (70lb bell)
• Hindu Squat 50 reps

November 9, 2007 

• A-1: barbell behind the neck press 8x3 105lbs
• A-2: behind the neck pull-up 8x4
• One-arm Snatch 1x12 each side (70)

November 8, 2007 

• Barbell Deadlift 8x3 330lbs
• One-arm Snatch 3x10 each side (70lb bell)
• Hindu Squat 100 reps

November 6, 2007 

• A-1: barbell behind the neck press 8x3 100lbs
• A-2: behind the neck pull-up 8x4
• One-arm KB Jerk 3x8 each side (97lb bell)

November 3, 2007 

• Barbell Deadlift 8x3 325lbs
• Hindu Squat 100 reps in 2 minutes

November 1, 2007 

• A-1: barbell behind the neck press 8x3 95lbs
• A-2: behind the neck pull-up 8x3
• One-arm KB Jerk 3x7 each side (97lb bell)

October 30, 2007 

• Barbell Deadlift 8x3 320lbs
• Hindu Squat 100 reps in 2 minutes

October 28, 2007 

• A-1: Behind the Neck Barbell Press 8x3 (90lbs)
• A-2: Wide Grip Behind the Neck Pull-up 8x3
• One-arm KB Jerk 3x6 each side (97lb bell. held in the rack and overhead for a few seconds on each rep)

October 26, 2007 

• Barbell Deadlift 8x3 315lbs
• Hindu Squat 100 reps

October 25, 2007 

• A-1: Behind the Neck Barbell Press 8x3 (85lbs)
• A-2: Wide Grip Behind the Neck Pull-up 8x3
• One-arm KB Jerk 3x5 each side (97lb bell. held in the rack and overhead for a few seconds on each rep)

October 8, 2007 

• Barbell Deadlift 8x3 375lbs
• Double Kb Swing 3x6 (88s)
• LL Standing Ab wheel roll out 2x6

October 5, 2007 

• A-1: Double Mil Press (79s) 2x2 and 6x3
• A-2: Sternum Pull-up 2x3, 6x4
• B-1: Weighted Dip 2x6 (88lb bell)
• B-2: Double KB Bent over Row 2x7 (97s)

October 4, 2007

• A-1: Double Mil Press (79s) 2x2 and 6x3
• A-2: Sternum Pull-up 2x3, 6x4

• B-1: Weighted Dip 2x6 (88lb bell)
• B-2: Double KB Bent over Row 2x7 (97s)

October 2, 2007

• Barbell Deadlift 365 7x3, 1x5
• Double KB Clean 3x6 (88s)
• Hanging Leg Raise 2x10

October 1, 2007

• A-1; Double Mil Press (79s) 3x2 and 5x3
• A-2: Sternum Pull-up 3x3, 5x4

• B-1: Weighted Dip 3x8 (79lb bell)
• B-2: Double KB Bent over Row 3x6 (97s)

September 28, 2007

• Barbell Deadlift 8x3 (355lbs)
• Double KB Clean 3x6 (88s)

September 27, 2007

• A-1: Double KB Military Press 4x2, 4x3 (79s)
• A-2: Sternum Pull-up 4x3, 4x4

• B-1: weighted Dips 3x6 (62lb bell)
• B-2: KB Bent over row 3x6 (97s)

September 25, 2007

• Barbell Deadlift 8x3 (345lbs)
• Double KB Swing 3x8 (88s)

September 24, 2007

• A-1: Double KB Military Press 5x2, 3x3 (79s)
• A-2: Sternum Pull-up 5x3, 3x4

• B-1: weighted Dips 1x8, 1x6, 1x4 (62lb bell)
• B-2: KB Bent over row 1x8, 1x6, 1x4 (97s)

September 23, 2007

• Barbell Deadlift 7x3, 1x5 335lbs
• Double Swing 3x10 (97s)

September 22, 2007

• A-1: Double KB Military Press 6x2, 2x3 (79s)
• A-2: Sternum Pull-up 6x3, 2x4

• B-1: Dips 3x20
• B-2: KB Bent over row 3x10 (79s)

September 20, 2007

• Barbell Deadlift 8x3 325lbs
• Double Swing 3x8 (79s)

September 19, 2007

• A-1: Double KB Military Press 7x2, 1x3 (79s)
• A-2: Double KB Bent-over Row 7x4, 1x5 (97s)

• B-1: Pull-up 3x8
• B-2: Dips 3x10

September 12, 2007

• A-1: Double KB Front Squat 7x4 (79s)
• A-2: Double KB Swing 7x4 (88s)

• Standing Power Wheel Roll Out 3x5

September 11, 2007

• A-1: Double KB Military Press 8x2 (79s)
• A-2: Double KB Bent-over Row 8x3 (97s)

• B-1: Pull-up 3x8
• B-2: Dips 3x10

September 8, 2007

• Barbell Deadlift 8x3 (315)
• Two-arm KB Swing 3x10 (97)

September 7, 2007

• A-1: Barbell Mil Press 8x3 (155)
• A-2: Pull-up 8x3

• B-1: Chin-up 3x8
• B-2: Dips 3x8

September 5, 2007

• A-1: Double KB Front Squat 8x3 (79s)
• A-2: Double KB Swing 8x3 (88s)

• Barbell Deadlift 3x8 (225)
• Standing Power Wheel Roll Out 3x5

September 4, 2007

Got back from a great vacation in Napa Valley and started the Hepburn workout yesterday:

• A-1: Double KB Mil Press 8x3 (70s)
• A-2: Double KB Bent-over Row 8x3 (88s)

• B-1: Double KB Mil Press 3x8 (62s)
• B-2: Double KB Bent-over Row 3x8 (70s)

Going to do a barbell version of the above on Thursday. Today is a legs focused day.

August 23, 2007

GTG

• Double KB Mil Press (79s) 3x4

Workout

• Two-arm KB Snatch Pull (97) 2x5

• A-1: Barbell Deadlift 3x5 375
• A-2: LL Standing Ab Wheel Roll Out 3x5

• Two-arm Swing 3x10 (97)

August 20, 2007

Did GTG on presses Friday-Sat-Sun at 6x4 with the 70s

• no pressing today

GTG

• Sternum pull-up 3x6

Workout

• two-arm KB swing 3x5 to above head level (97)

• A-1: Barbell Deadlift 3x5 (370lbs)
• A-2: LL standing ab wheel roll out 3x5

• Two-arm KB Swing 3x15 (chest level) (97)

August 16, 2007

GTG

• Double KB Mil Press (79s) 5x3

Workout

• Two-arm Swing 3x5 (97)

• A-1: Barbell Deadlift 3x5 (365lbs)
• A-2: LL Ab wheel roll out 3x5

• Two-arm Swing 3x12 (97)
• Bosu Sit-up 1x25

August 14, 2007

GTG

• Double KB Mil Press (79s) 6x3

Workout

• Two-arm Swing 3x5 (97)

• A-1: Barbell Deadlift 3x5 (360lbs)
• A-2: LL Ab wheel roll out 3x6

• Pull-up 1x10
• Hindu Squat 1x50
• Two-arm Swing 1x10 (97)

August 15, 2007

GTG

• Double KB Mil press (79s) 6x3

Workout

• Heavy bag work 10 3-minute rounds with one minute breaks.

August 9, 2007

• A-1: Double KB Mil Press 3x3 (79s)
• A-2: Sternum chin-up 3x5

• B-1: Barbell Deadlift 3x5 355lbs
• B-2: Hanging Leg Raise 3x6

• Two-arm Swing 3x10 (97)

August 8, 2007

• One-arm KB Jerk 3x10 l,r (97)
• One-arm Snatch 1x10 l,r 70
• Hindu Squat 100 reps

August 7, 2007

• A-1: Double Mil Press (5 second lockout holds on each rep) 3x5 (70s)
• A-2: Sternum Pull-up 3x6

• B-1: Barbell Deadlift 3x5 350lbs
• B-2: LL standing ab wheel roll out 3x5

• Two-arm Swing 3x10 (70)

July 31, 2007

Took last week off from training and it was nice to jump back in today:

• A-1: Barbell Mil Press 135lbs 1x13, 1x11, 1x7
• A-2: Double KB Bent over Row 3x15 (70s)

• Double KB Swing 3x15 (70s)
• Hanging Leg Raise 3x10

July 19, 2007

• A-1: Barbell Mil Press 3x5 165lbs
• A-2: One-arm Barbell Bent-over Row 3x3 l,r 165lbs

• B-1: Double Swing to chest level 1x6, 1x8, 1x10 80lb bells
• B-2: Hanging Leg Raise 3x10

• Hindu Squat 1x50

July 17, 2007

• A-1: Double Clean and Mil Press 2x7, 1x6
• A-2: Wide Grip Pull-up 3x7

• B-1: Barbell Deadift 3x6 325lbs
• B-2: LL ab wheel roll out 3x6

July 13, 2007

• A-1: Double KB Mil Press 3x6 (80s)
• A-2: Weight Vest Chin-up 3x4

• B-1: Barbell Deadlift 2x8, 1x10 315lbs
• B-2: LL Ab wheel roll out 3x8

July 11, 2007

• A-1: Barbell Mil Press 3x6 160lbs
• A-2: Alternating KB Renegade Row 3x6 l,r (97s)

• B-1: Double KB Swing 97s 3x6
• B-2: Hanging Leg Raise 3x6

• Bosu Squat 1x30

July 10, 2007

• A-1: Double KB Clean and Press 3x6 (80s)
• A-2: Wide Grip Sternum Pull-up 3x6

• B-1: Barbell Deadlift 3x7 315lbs
• B-2: LL power wheel roll out 3x7

July 6, 2007

• A-1: Barbell Mil Press 3x6 155lbs
• A-2: Close grip sternum Chin-up 3x6

• B-1: Barbell Deadlift 3x6 315lbs
• B-2: Lifeline Power Wheel Roll out 3x8

• Bosu sit-up to squat 1x25

July 3, 2007

GTG

• Double Kb Mil Press (80s) 5x5

Workout

• A-1: Pull-up 2x8
• A-2: Barbell Bent over Row 2x5 (225lbs)

• Barbell Deadlift 3x5 (315lbs)
• Bosu Sit-up to squat 1x50

June 29, 2007

• A-1: Double KB Mil Press (80s) 1x6, 2x5
• A-2: Double KB Bent over Row 3x6 (97s)

• Barbell Deadlift 3x3 400lbs (still out of the groove and not as strong as last week. Going to lower the weight next week and add more volume and frequency to work on form)

• Hanging Leg Raise 3x10
• One-arm Snatch 1x12 l,r (97lb bell)

June 26, 2007

Did not eat enough yesterday or today and training was off as a result. Decided to hold off on deadlifts and do it on Wednesday instead:

• A-1: One-arm KB Mil Press 3x5 each side (88)
• A-2: Pull-up 3x7

• B-1: Double KB Clean 3x7 (97s)
• B-2: LL power wheel roll out 3x7

June 22, 2007

• A-1: One-arm KB Military Press 3x5 R and 3x1 L
• A-2: Sternum Pull-up 3x6

• One-arm Snatch 3x5 l,r (97lb bell)
• Bosu Sit-up 1x50

June 20, 2007

• A-1: Barbell Military Press 3x5 155lbs
• A-2: One-arm Barbell Bent-over Row 3x3 l,r 155lbs

• B-1: Barbell Deadlift 2x6 400lbs (felt good and this is all the weight I have right now. Rather than purchase more plates I am going to work up to 2x10 over the next several weeks and then ramp up the weight)
• B-2: Lifeline Power Wheel Roll out 2x10

June 15, 2007

• A-1: Barbell Behind the next press 3x5 135lbs
• A-2: Sternum Pull-up 3x5

• Barbell Snatch 3x5 135lbs (fun exercise and form starting getting pretty good by the third set. Going to work on this one for a while)
• Bosu Squat with 40lb vest 1x40
• Sit-up with 40lb vest 1x30

June 14, 2007

• A-1: Barbell Behind the next press 3x5 135lbs
• A-2: Sternum Pull-up 3x5

• Barbell Snatch 3x5 135lbs (fun exercise and form starting getting pretty good by the third set. Going to work on this one for a while)

• Bosu Squat with 40lb vest 1x40

• Sit-up with 40lb vest 1x30

June 12, 2007

Brief but solid workout today:

• A-1: Double KB Mil Press 3x5 (80s)
• A-2: Alternating KB Renegade Row 3x6 each side (97s)

• One-arm Snatch 3x10 each side (80)

June 11, 2007

Pretty good workout today:

• A-1: One-arm KB Mil Press
  R: 1x7, 1x6
  L: 1x2, 1x3
• A-2: Weight Vest Chin-up 2x5

• B-1: Barbell Deadlift 2x5 400lbs
• B-2: Lifeline Ab wheel roll out 2x6

• Bosu Squat 1x75
• Bosu Sit-up 1x75

June 5, 2007

• One-arm KB Push Press 3x6 each side (105)

• Sternum pull-up 2x5

• Double KB Swing 3x5 (88s)

• Bosu Squat 1x50

• Bosu Sit-up 1x50

June 4, 2007

• A-1: One-arm Kb Mil Press
  R 3x6 97lb bell
  L 3x6 88lb bell
• A-2: Wide Grip Pull-up (40lb vest) 3x3

• B-1: barbell deadlift 3x3 (400lbs)
• B-2: LL ab wheel roll out 3x6

• Bosu Squat 1x50
• Bosu Sit-up 1x30

June 1, 2007

• A-1: Barbell Close Grip Mil Press 2x5, 1x5 170lbs
• A-2: X-vest chin-up (40lbs) 2x5, 1x5

• Double KB Clean 3x6 (97s)

• Xvest Hindu Squat 1x50 (40lbs)

• Bosu Sit-up 1x30

May 31, 2007

• One-arm KB Push press 3x5 l,r (105lb bell)

• Barbell Medium pull 3x5 225lbs

• Hindu Squat with X-vest 1x60 (40lbs)

• Bosu Sit-up 1x50

May 30, 2007

Getting hot as hell out here in vegas and learned the hard way not leave kettlebells out in the back yard in the sun! Nothing like getting a first degree burn via kettlebells. Okay not that bad but not far from it. I think I will be moving to indoor workouts very soon.

• A-1: Double KB Mil Press 3x6 (80s)
• A-2: Barbell Bent-over Row 3x3 250lbs

Pulling felt good today, pressing was okay.

• B-1: Double Swing 2x7 (97s)
• B-2: Hanging Leg Raise 2x7

• Hindu Squat with 40lb vest 1x50

• Bosu Sit-up 1x60

May 28, 2007

• A-1: One-arm KB Mil Press
  R 3x5 97lb bell
  L 3x5 88lb bell
• A-2: Weighted Pull-up 2x5, 1x4 (40lb vest)

• B-1: Barbell Deadlift 3x5 390lbs
• B-2: LL ab wheel roll out 3x6

May 24, 2007

• A-1: Barbell Close grip Mil Press 170lbs 2x4, 1x5
• A-2: Weight Vest Chin-up 2x5, 1x4 (40lb vest)

• B-1: Barbell Deadlift 3x7 (370lbs)
• B-2: Lifeline USA: Standing Ab wheel roll out 3x7

May 22, 2007

• A-1: Double KB Mil Press 3x6 (80s)
• A-2: Barbell Bent-over Row 2x3, 1x4 245lbs

• B-1: Double Kb Swing 3x6 (97s)
• B-2: Hanging Leg Raise 3x10

May 21, 2007

Took last week off and good to be back into it:

• A-1: One-arm KB Mil Press:
  right arm: 97lb bell: 1x3, 1x4, 1x5
  left arm: 88lb bell 1x3, 1x4, 1x5
• A-2: Weight Vest Pull-up 2x4, 1x4 (40lb vest)

• B-1: Barbell Deadlift 3x6 (370lbs)
• B-2: Lifeline USA: Standing Ab wheel roll out 3x6

May 10, 2007

• A-1: Alternating KB Mil Press 2x7, 1x5 (80s)
• A-2: Barbell Bent-over row 3x5 (235lbs)

• B-1: Barbell Deadlift 3x6 (370lbs)
• B-2: Hanging Leg Raise 3x6

May 7, 2007

• A-1: Medium Grip Barbell Military Press 3x5 165lbs
• A-2: Weighted Pull-up 1x5, 1x4, 1x3

• B-1: Double KB Swing (97s) 2x7, 1x10
• B-2: Standing Power Wheel Rollout 3x10

• Hindu Squat with 40lb vest 1x60

May 4, 2007

• A-1: Close grip Barbell Military Press 3x3 180lbs
• A-2: Weighted Chin-up 3x5 (40lb vest)

• B-1: Double KB Clean (97s) 2x8, 1x10
• B-2: Standing Power Wheel Rollout 3x10

May 2, 2007

• A-1: Alternating KB Military Press 3x6 each side (80s)
• A-2: Barbell Bent-over Row 3x6 225lbs

• B-1: Barbell Deadlift 3x6 360lbs
• B-2: Hanging Leg Raise 3x10

• Hindu Squat 25 reps

April 30, 2007

• A-1: Barbell Military Press (wide grip) 3x5 160lbs
• A-2: Sternum Pull-up 3x6

• B-1: Double Swing 3x6 (chest level) 97s
• B-2: Lifeline Ab Wheel Roll Out 2x6, 1x10

• Hindu Squat 50 reps

April 27, 2007

• A-1: Barbell Mil Press 165lbs (close grip) 1x3, 1x5, 1x6
• A-2: Weighted Pull-up 3x4 (40lb vest)

• B-1: Barbell Deadlift 355lbs 3x6
• B-2: Lifeline Ab Wheel Roll out 3x6

April 24, 2007

• A-1: Alternating Mil Press 3x5 (80s) each side
• A-2: Weighted Chin-up 3x5 (40lb vest)

• B-1: Double Clean 3x6 (97s)
• B-2: Hanging Leg Raise 3x6

April 23, 2007

GTG

• Weighted Pull-up 3x5 (20lb vest)

Workout

• A-1: Barbell Mil Press 155 for 3x5
• A-2: Alternating KB Renegade Row 3x6 l,r

• B-1: Barbell Deadlift 335 for 3x6
• B-2: Lifeline USA Power Wheel Roll out 3x6

• Hindu Squat 1x50

April 19, 2007

GTG

• Double Relaxed Mil Press (80s) 6x6
• Sternum Pull-up 6x6

Workout

• Barbell Bent-over Row (underhand row) 225 3x3

• Barbell Deadlift 3x6 (315lbs)

• Double Swing 3x5 (80s)

• Hanging Leg Raise 1x10
• Bosu Sit-up 1x30

April 17, 2007

GTG

• Double Relaxed Mil Press (80s) 6x6
• Sternum Pull-up 6x6

Workout

• Barbell Bent-over Row 225 3x3

• Barbell Deadlift:
  225x5, 245x5, 255x5, 265x5, 270x5

(It has been a while so I am just working on form. Need to get more plates though so I can do some sets with 315-375. Will gradually work back up to 500lbs and beyond. Fun exercise that I am glad to have back in my program.)

• Two-arm Swing 1x10 (97lb bell)

• Hindu Squat (40lb vest) 1x60

• Lifeline USA Ab wheel roll out 2x10

April 16, 2007

GTG

• Double Relaxed Mil Press (80s) 4x6
• Sternum Pull-up 4x6

Workout

Picked up a barbell and some plates today. It has been a long time and great to have the variety back.

• A-1: Barbell Mil Press 135 3x10
• A-2: Barbell Bent-over Row 135 3x15

• One-arm Suitcase Barbell Deadlift 135 3x5 l,r

• Barbell Curl 2x5 135lbs

• Double KB Swing 3x5 (88s)

• Body Squat (40lb vest) 4x10, 1x15

April 13, 2007

GTG

• Double Relaxed Mil Press (80s) 5x5
• Sternum Pull-up 5x5

• A-1: Double Ballistic Bent-over Row 3x6 (97s)
• A-2: Hanging Leg Raise 3x10

• Double Swing (88s) 5x5 to head level

• Hindu Squat 1x50 (40lb vest)

April 7, 2007

• A-1: Double Relaxed Mil Press (88s) 3x4
• A-2: Weighted Pull-up (40lb vest) 3x3

• B-1: Double Swing 3x10 (88s)
• B-2: Hindu Squat 2x5 (40lb vest)

• Hanging Leg Raise 3x10

April 6, 2007

Yesterday

• A-1: Double Relaxed Mil Press (88s) 3x3
• A-2: Alternating Renegade Row (97s) 3x5

• Double Swing 5x5 (97s to chest level)

• Hindu Squat 100 reps in two minutes

• Lifeline Ab Wheel roll out 3x6
• Bosu Sit-up 1x25

• KB arm bar one stretch left and right with 70lb bell

April 2, 2007

• A-1: Double Relaxed Mil Press 2x3 (88s)
• A-2: Double Bent-over Row 2x5 (97s)

• Pull-up 1x6
• Ab Wheel Roll out 1x6

• Bodyweight Squat 1x100

Carol gave me a great sports massage over the weekend and I should have trained light today (70s). Oh well, there is always tomorrow.

March 31, 2007

• A-1: Double Relaxed Mil Press (88s) 2x3, 1x4 (starting to get the hang of this)
• A-2: Alternating Renegade Row (97s) 3x6 each side

• B-1: Hanging Leg Raise 2x10
• B-2: One-arm Side Bend 2x5 l,r (97)

• Double Clean 3x5 (97s)

• Hindu Squat 100 reps as fast as possible

• Bosu Sit-up 50 reps

March 29, 2007

• A-1: Double Clean and Press (80s) 3x5
• A-2: Sternum Pull-ups 3x6 (pause at the top and bottom)

• B-1: Double Swing 3x10 (97s)
• B-2: Weight Vest Hindu Squat 3x40 (40b vest)

• Bosu Sit-up 3x25

March 26, 2007

GTG

• Double Relaxed Mil Press 5x6 (80s)
• Bodyweight Sternum Pull-up 5x7

Workout

• A-1: Double Swing with 40lb Vest (97s) 2x8, 1x10
• A-2: Hindu Squat with 40lb vest 3x30

• B-1: Double bent over row with 40lb vest 3x8 (97s)
• B-2: Bosu Sit-up 3x10 (40lb vest)

March 25, 2007

GTG

• Double Relaxed Mil Press 5x5 (80s) 88s 1x3

Workout

• A-1: Weighted Pull-up (40lb vest) 3x3
• A-2: Double Bent-over Row (97s) 3x6

• B-1: Double swing with weight vest on (40lbs and 97lb bell) 2x6, 1x8
• B-2: Weight Vest Hindu Squat 2x25, 1x30

• C-1: Lifeline Ab Wheel Roll out 3x6
• C-2: Bosu Sit-up 3x10

March 22, 2007

GTG

• Double Mil Press (80s) 5x5 (88s) 3x3
• Pull-up Weight vest 2x5 (40lb vest)

• One mile walk with 40lb vest

March 21, 2007

• A-1: Clean and Mil Press 1x9, 2x5 (80s)
• A-2: Pull-up 3x10

• Kb Deadlift (97s and 40lb vest) 5x10 30 second breaks

• Hanging Leg Raise 2x10

• Finisher: 1 mile walk with 40lb vest on.

March 19, 2007

Took last week off from training. M-F did a one hour session each day of hyperbaric Chamber treatment. Great stuff that I am going to continue to do 2x per week.

• A-1: Double Relaxed Mil Press 3x5 (80s)
• A-2: sternum Pull-ups 3x5

• B-1: Suitcase Kickstand Lunge (40lb vest) 97s 3x10 l,r
• B-2: Double Swing (40lb vest) 97s 3x5

• C-1: Lifeline Ab Wheel Roll out 2x6
• C-2: Double Bent-over Row 2x6 (97s)

March 8, 2007

Fighting a mild flu this week. Spent an hour in a hyperbaric chamber yesterday and feel much much better. Plan on doing this once a week as a recovery technique. Nice oxygen high when you get out ;-)

Wave training on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx1
• 1x88x1
• 1x97sx1

Wave 2:

• 1x70sx3
• 1x80sx1
• 1x88x1
• 1x97sx1

Wave 3:

• 1x70sx3
• 1x80sx1
• 1x88x1
• 1x97sx1

• Weighted Chin-up 1x4 2x3 (40lb vest)

• Double Swing 5x5 (97s)

• A-1: Hanging Leg raise 3x10
• A-2: Double Bent-over Row 3x6 (97s)

Finisher:

• Weighted Vest Push-up (40lbs) 1x30
• Weighted Vest Hindu Squat (40lbs) 1x30

Taking tomorrow off as I have a busy weekend of workshops ahead.

March 2, 2007

Wave training on Double Clean and Press

Wave 1:

• 1x80sx3
• 1x88x3
• 1x97sx1

Wave 2:

• 1x80sx3
• 1x88x3
• 1x97sx1

Wave 3:

• 1x80sx3
• 1x88x2
• 1x97sx1

• Weighted Chin-up 3x3 (40lb vest)

• Suitcase Kickstand Lunge 3x10 l,r (97s and 40lb vest)

• Hanging Leg raise 3x7

• Double Swing 3x5 (97s)

• Pushups 50 reps

March 1, 2007

Was in LA to do a workshop this past weekend. Took a few days off to recover. Had a great workout today.

• A-1: Clean and Mil Press 3x7 (80s)
• A-2: Weighted Pull-up 3x3 (40lb vest)

• B-1: Double Bent-over Row 3x5 (97s)
• B-2: Ab Power Wheel Standing roll out 3x6

• Double Clean 3x5 (97s)

• Finisher: Weighted Hindu Squat (40lb vest) 1x50

February 22, 2007

Wave traning on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 2:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 3:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

• Weighted Pull-up 3x4 (40lb vest)

• Suitcase Kickstand Lunge 3x10 l,r (97s and 40lb vest)

• A-1: Alternating Renegade Row 3x6 l,r (97s)
• A-2: Power Wheel Standing Roll Out 3x6

• Double Swing 3x5 (97s)

• Double Mil Press 1x30 (35s)

February 20

• A-1: Double Clean and Mi Press 3x6 (80s)
• A-2: Chin-up 3x6 (3 second hang on each rep)

• B-1: Double Swing 3x6 (80s)
• B-2: Hanging Leg raise 3x6

• Hindu Squat (40lb vest) 1x80

• Double Mil Press 1x30 (35s)

February 19

• A-1: Double Mil Press 3x5 (80s)
• A-2: Double Bent-over Row 2x6, 1x8 (97s)

• Double Lunge (97s and 40lb vest) 3x6 l,r

• Double Clean 3x5 (97s)

• Power Wheel Standing Ab Roll out 3x6

• One-arm curl 1x6 l,r (53)
• Double Curl 1x15 (35s)

February 17

Wave training on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 2:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 3:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

• Weighted chin-up 1x4, 2x3 (40lb vest)

• A-1: Double Swing to chest level 3x5 (97s)
• A-2: Hanging Leg Raise 3x6

• Double Bent-over Row 1x6 (97s)

Finisher: Hindu Squat (40lb vest) 1x75

February 15

Wave traning on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx3
• 1x88sx1
• 1x97sx1 (PR and went up easy, fuck ya!) (Bodyweight is 196)

Wave 2:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1 (went up easy again, stict press and no sticking point)

• Weighted Pull-up 3x3 (40lb vest)
• Suitcase Kickstand Lunge 3x10 l,r (97s and 40lb vest)

• A-1: Double Swing to head level 3x5 (80s)
• A-2: Power Wheel Standing Roll Out 3x5

Finisher: Double Mil press 1x30 (35s)

February 14

• A-1: Clean and Mil Press 3x5 (80s)
• A-2: Double Ballistic Bent over Row 3x6 (97s)

• B-1: Double Swing 3x5 (97s)
• B-2: Weighted Pull-up (40lb vest) 3x3

• C-1: Ab Power Wheel Standing roll out 3x6
• C-2: Double KB Curl 3x10 (35s)

Finisher: Weighted Hindu Squat (40lb vest) 1x60

February 13

• A-1: Double Mil Press (fast negative) 2x3, 1x5 (80s)
• A-2: Pull-up 3x3 (fast reps)

• Double Suitcase Kickstand Lunge (97s and 40lb vest) 3x5 l,r
• Double Clean 3x3 (97s)

• B-1 Hanging Leg Raise 3x5
• B-2: Double Bent Over Row 3x5 (80s, fast reps)

February 8

Finally done with all of the footage for my new fat loss DVD and I can get back to regular training. I am having so much fun training now and being at home that I may have to cancel all my 2007 workshops ;-)

Wave loading clean and Mil pressing: three rounds of 1x3x80s, 1x3x88s did a set three on pull-ups in between each set. Worked on speed and power. Noticed that the more anxious i was on pressing the weaker I felt. Once I slowed down on the clean to press the weights felt much lighter and I was able to move faster.

• Double Suitcase kickstand Lunge (97s and 40lb weight vest) 3x10 l,r

• A-1: Lifeline Power Wheel Roll Out 3x6
• A-2: Double Ballistic Bent-over Row 3x6 (97s)

February 6

• A-1: Double Mil Press (fast negative) 2x3, 1x6 (80s)
• A-2: Double Bent-over Row 2x5, 1x8 (97s)

• Hindu Squat with 40lb Xvest 50 reps

• B-1: Hanging Leg Raise 3x10
• B-2: Double Swing 3x10 (80s)

• Double Mil Press 1x20 (35s)

February 5

Wave loading for Double Clean and Mil Press:

• Wave 1: 70sx3, 80sx3, 88sx4
• Wave 2: 70sx3, 80sx3, 88sx3
• Wave 3: 70sx3, 80sx3, 88sx3

• Weigted Chin-up (40lb Xvest) 3x3
• Bodyweight Chin-up 2x5

• Double Suitcase Kickstand Lunge 3x6 l,r (40lb Xvest as well)
• DOuble Swing 5x6 (97s)

• Lifeline Power Wheel Roll out from feet 3x6

Finisher

• Double Mil press (35s) 1x30
• Double Curl (35s) 1x20

February 4

Steve Cotter was in town yesterday and was nice enough to invite me to attend a meeting with Randy Couture. Steve showed Randy some great stuff and Randy was clearly impressed. I showed him a few moves and he was happy to see the Lifeline USa bells as he is already good friends with the president of Lifeline and a fan of their products.

Randy is a very cool guy and I plan on doing my March Vegas workshops at his new gym.

New DVD is in the editing stage. Three hours of material and I cannot wait to release it. rested up today and look forward to jumping back into training regularly this week.

February 1

Took Tuesday and Wednesday off to shoot my new DVD today. Got most of it in today and will do the rest tomorrow. Do the following:

• Hand to hand Clean and press (70s)
• Double Clean and Press (88s)
• Double Hang Clean and Press (70s)

• Ballistic Bent over rows (88s)
• One-arm Ballistic Bent over Row (88)
• Alternating Bent Over Row (88s)

• Suitcase Kickstand Lunge (70s)
• Double Rack Kickstand Lunge (70s)
• Suitcase Squat (88s)

• Double Clean and Front Squat (70s)
• Double Swing (70s)
• Double Clean (88s)

• One-arm Side Bend (88)
• Slow and controlled Sit-up

• Hindu Squat
• Jumper Squat

January 29

• A-1: Double Clean and Mil Press 2x3 and 1x9 (80s) Worked on being relaxed on each rep. Amazing how much easier it makes it. One the last set I decided to rep out. Think I could have done 12 reps to failure. Reps 1x7 were nice and relaxed. Tensed up more on rep 8 and too much on rep 9. Will get better with practice I am going to use the 80s for my light day starting next week and add the 88s back to my program for the heavy day. Want to work up to repping out with the 97s soon (sets of 3-5)
• A-2: Weighted Chin-up 3x3 (40lb Xvest on)

• B-1: Double Suitcase Kickstand Lunge 3x10 l,r (97s)
• B-2: Standing Lifeline Ab Wheel Roll out 3x6

• C-1: Double Bent-over Row 3x8 (80s)
• C-2: Double Swing 3x10 (80s)

• Finisher: Dips: 1x20

January 27

• A-1: Double Mil Press (fast negative) 4x5 (80s)
• A-2: Pull-up 4x5

• B-1: Double Suitcase Kickstand Lunge 3x6 (97s and a 40lb xvest)
• B-2: Double Clean: (97s) 1x6, 1x8, 1x10

• Hanging Leg Raise 3x8
• Double Kb Curl (35s) 1x15
• Dips: 1x20

January 25

• A-1: One-arm Push Press 3x5 l,r (105)
• A-2: Double Swing 3x5 (97s)

• B-1: Chin-up 3x6 (long hang on each rep)
• B-2: Double Kickstand Lunge 3x8 l,r (80s)

• C-1: Lifeline Ab Wheel roll out 3x6
• C-2: Ballistic Double Bent-over Row 3x5 (80s)

Now it is time to relax and get ready for the Slayer concert later tonight!

January 24

Felt tired today and strong at the same time. Interesting combo!

• A-1: Double Clean and Mi Press 3x7 (80s)
• A-2: DOuble Bent-over Row 3x6 (97s)

• B-1: Hanging Leg Raise 3x7
• B-2: DOuble Kickstand Lunge 3x6 l,r (97s)

• C-1: Bodyweight Dips 3x10
• C-2: Double KB Swing (head level) 3x5 (80s)

• Double KB Curl 3x10 (35s)

January 22

• A-1: Double Speed Mil Press 3x5 (70s)
• A-2: Double Ballistic Bent over row 3x5 (80s)

• Double Push Press (97s) 1x3 and 1x2 (weak on these today and will try again another day at the beginning of the workout)
• Chin-ups 3x5 (3 second hold at the top)
• Double Kickstand Lunge 3x10 l,r (80s)
• Double Swing 1x20 (70s)

• Lifeline Ab Wheel Roll Out 3x6
• One-arm Mil Press 1x20 l,r (53. High rep recovery set from as recommended by Garm!)

January 21

• A-1: Double Speed Mil Press (80s) 3x3 (drop from the top like a GS jerk and then fast press to the top. Love this version of the mil press)
• A-2: Explosive Pull-ups 3x3

• B-1: Double Bent-over Row 3x3 (97s)
• B-2: Bodyweight Dips 3x5

• C-1: Hanging Leg Raise 3x7
• C-2: Double Swing 3x5 (97s)

• One-arm Mil Press 1x1 (97) 1x1 (105 strict press)
• Roundhouse Kicks on heavy bag 5x10 l,r (fun stuff)
• Double KB Curls (35s) 2x15

January 19

• A-1: Double Speed Mil Press 3x5 (70s and drop from overhead to rack)
• A-2: Double Ballistic Bent-over Row 3x5 (80s)

• B-1: DOuble Push Press 3x3 (97s)
• B-2: Ballistic Pull-up 3x3 (controlled concentric and drop for negative)

• Double Clean 3x5 (97s)

• C-1: Lifeline Standing Ab Wheel Roll Out 3x5
• C-2: One-arm Curl 3x3 l,r (70lb bell with a little momentum to get it going)

Carol and I got engaged today! Very excited about this and was on a high all day despite very little sleep last night!

January 18

Great workout today. I think my pressing strength is finally back to where it was at my peak last year. Time to push forward:

• A-1: Double Clean and Mil Press 3x6 (80s, felt light)
• A-2: Double Bent-over Row 3x6 (97s, felt light as well)

• Hanging leg raise 3x6

• B-1: Suitcase Double Kickstand Lunge 3x5 (97s l,r)
• B-2: Double Swing 3x5 (80s to head level)

• One-arm Curl 2x5 l,r (53lb bell)

Tomorrow it will be more fun with push presses and heavy double swings.

January 16

• A-1: Double Clean and Press 3x3 (80s) fast reps
• A-2: Alternating Renegade Row 2x6, 1x7 l,r (97s)

• One-arm Push Press 3x3 l,r (105 and left is getting much better)

• Suitacase Kickstand Lunge 3x5 l,r (97s, pause at the bottom of each rep and crush grip during the entire set)

• B-1: Chin-ups 3x5
• B-2: Double Swing 3x5 (97s)

• Lifeline Ab Wheel Roll Out 3x5

January 15

GTG

• pull-ups 3x7

Workout

• Double Hang Clean and Mil Press (no pre-swing at all. Basically jump shrung into clean) (70s) 5x3
• Ballistic Bent-over Row 3x5 (97s)
• Double Push Press 3x3 (97s) These felt great and is quickly becoming one of my favorite exercises. Gotta get lifeline to make some 110s for me!
• Double Snatch 5x3 (70s, no drop to the shoulders, straight up and down)
• Hanging Leg raise 3x5
• Roundhouse kicks on heavy bag 3x10 l,r
• Ballistic One-arm Curl 3x5 l,r (53lb bell)

Pre workout supplements

• 1 lean and fit and one power and speed
• 3 grams of DMG
• 3 grams of ribose
• 1 tablespoon of apple cider vinegar.
• 5 Vitalzym caps

January 13

• Double Speed Mil Press 6x3 (70s) Fast concentric rep and no negative. Drop it to the rack as fast as possible and press back up.

• Ballistic Bent-over Row 6x5 (70s)

• Double Push Press (97s) 1x2
• One-arm Push Press (105s) 3x3 l,r

• Kickstand Lunge (bells in rack position) 3x5 l,r (70s)
• Double Clean 3x3 (97s)
• One-arm Ballistic Curl 3x5 l,r (44)

• Lifeline Power Wheel Roll out: 3x5

January 12, 2007

Great training today. Finally got my pull-up bar/dip station. Also got my heavy bag set up. Looking forward to using it.

Workout

• Double Clean and Push press 6x1 (97s) more of a kick start Mil press. Basically use the legs to get the bells past head level and them Mil press to lockout. Great drill

• Pull-up 3x6 (2 second hang at the bottom)
• Dip 3x6 (4 second pause at the bottom)

Good news is I have a pull-up bar, bad new is my pull-up strength sucks! I doubt I could do more than 12 BW reps. Once I get this strength up it will not doubt improve OH presses.

• Ballistic Double Bent-over Row 5x3 (97s)
• Hanging Leg Raise 3x6
• Double Swing 5x5 (97s)

January 11, 2007

Great workout today!

• A-1: Double clean and Mil press 3x5 (80s) felt very light!
• A-2: Alternating Renegade Row 3x5 (97s)

• Ballistic one-arm curl 2x5 l,r (44lb bell. curl up and drop to starting position. Picked it up from Jay Schroeder)

• Suitcase Kickstand Lunge 3x10 l,r (97s)
• Double Swing 3x5 (80s head level)

• Lifeline Ab wheel roll out 3x5

January 10, 2007

• One-arm Push press 3x3 l,r (105lb bell)
• One-arm Mil Press 1x1 r 105lb bell
• One-arm Mil press with sit-back 1x2 r (97lb bell)
• Double Clean 5x3 (97s)
• Ballistic Bent-over Row (97s) 5x3. No negative. Pull the bells up, drop them catch at the bottom repeat. Very cool drill

• Standing Ab Wheel roll out 3x5

Pre workout nutrition:

• 2oz wheatgrass juice
• 1 cap Lean and fit
• 1 cap Power and speed
• 3grams DMG, 1 gram creatine, 3 grams Ribose with apple cider vinegar.

January 9, 2007

• Power wheel roll out 3x5

• Hang Clean and Speed Mil Press 6x3 (70s)
• Ballistic Double Bent-over Row 3x10 (70s: ballistic meaning I throw the weights up and catch them at the top then drop them and catch them at the bottom. Picked this up from Jay Schroeder who trained NFL player Adam Archuleta)

• One-arm one count push press 3x3 l,r (97s, picked this up from Steve Cotter. Basically, let the bell drop on the negative, catch with bent knees and jam back up. Done properly third rep is easier than first)

• Suitcase Kickstand Lunge 3x10 l,r (97s)

• Double Swing (70s) 1x25

January 8, 2007

Wave loading today:

Double Clean and Mil Press:

• 70s: 1x3
• 80s: 1x3
• 70s: 1x3
• 80s: 1x3
• 70s: 1x3
• 80s: 1x2 (hit failure here)

Double bent over row (drop sets)

did three rounds of

• 1x3 (97s)
• 1x3 (80s)
• 1x3( 70s)

Double Swing (drop sets)

did three rounds of:

• 1x5 (97s)
• 1x5 (80s)
• 1x5 (70s)

January 7, 2007

• One-arm Clean and Mil Press (97) 3x1 l,r

• Double Clean and rack walk (100 feet) (97s) and 4 rounds
• Overhead rack walk (80s) 100 feet and three rounds
• Alternating Renegade Row 3x6 l,r (97s)
• Double Swing 5x5 (97s)
• Standing ab Wheel roll out 3x5

January 6, 2007

• Double Clean and Mil press (80s) 3x3 (fast reps)
• Double Bent-ever Row (97s) 3x5

• Double Clean 5x5 (97s)

• Standing Power wheel roll out 3x5

Off to see Zumanity tonight with Carol! Seen it before and it was bad ass.

Have a great weekend everyone!

Mike

January 4, 2007

Great training today. Really working on the "sit back" for increasing pressing. Still awkward but I am starting to develop some great lower back flexibility. Feels like doing a standing back bridge.

• Double Clean and Press (70s) 3x5 (sit back for five seconds before each press) 3x2 (10 second sit back before each press)

• Double bent-over Row (outside of feet) and more upright to get the focus on the lats 3x10

• Double Clean and Sit-back (97s) 5x1 (10 second sit back on each rep, and 20 second sit-back on the last rep)

• Double Swing 3x10 (70s) to waist level to get some blood in my lower back.

• Lifeline Standing Ab roll out 3x6.

All in all a great workout and I certainly need to keep working on the sit-back to get better at pressing. Great start.

Took some advice from Marty Gallagher and had a protein shake during my workout with some maple syrup. Did not notice anything at first, but half way through my workout, I got a nice second wind. I will add this for the next few workouts and report back.

For pre-workout, I had

• 1 cap of "lean and fit" and 1 cap of "power and speed" great non stimulant energy boost. You can read more about both at: Aggressive Strength Supplement Recommendations.
• Also had 3 grams of DMG, 3 grams of creatine, and 3 grams of ribose with some apple cider vinegar 20 minutes before the workout.

After the workout I had 10 caps of vitalzym, 2 potassum/magnesium caps, 3 grams of ribose, 30mg of zinc.

January 2, 2007

Standing Ab wheel roll out 3x5 (more control and focus on tension)

• Double Clean and Mil Press (80s) 2x3
• Alternating Renegade Row (97s) 2x5 l,r

• Double Swing (80s) 2x5 (above head level)

Testosterone levels feel high right now and energy was great for the workout. However, my CNS was sluggish which was all too apparent on presses. My choices were to skip it or not be a pussy and push through. Took the latter choice and pushed through with my muscles. Actually got a great pump and it was a nice mental toughness session. Swings felt good but that is not a CNS drill so no surprise there. Heavy presses rely on CNS strength a great deal.

Right now I am training to my limit at least once a week. Sometimes two. Always living one rep in the bank is good most of the time. However, it is not good for mental toughness and brute strength. If you are only strong when your CNS is perfect, then do you not have real strength. Being strong when your CNS is rocked is a worthy goal.

I have trained six days in a row and will rest up tomorrow. I took some PowerDrive after my workout today as a CNS recovery drink. Took some extra enzymes as well and put some "Doctor's Testosterone Gel" on my shoulders. Taking some DHEA cream as well which I will increase before I go to bed tonight. May have my Doc prescribe some DHEA lozenges to take before workouts. Dhea is great for adrenal health. Problem is most DHEA pills on the market have horrible absorption rates and more often convert to Estogen! The creams are a good option.

January 1, 2007

Alright 07 is going to be a great year! Feeling very strong and business is doing great.

One-arm Mil Press, 3x1 r (97lb bell) felt good and bodyweight is low at 188. BF is going down big time. Need to get ripped for my next DVD.

Workout

• Double Bent-over Row 3x5 (97s)
• Double Clean and Press 3x3 (80s)

• Double Clean and Rack Walk (100 feet and used 97s) 5 rounds

• Double Swing 2x5 and 1x10 (97s)

 

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