Friday, December 19, 2014

Training 12.18.14

1000 rep arm training

Training 12.17.14

Jump Rope and Warm-up

Flyes-Chest, Lateral, Front, Rear
Pull-downs

Leg Extension/Curls
Hip circuit
Calves/Tibialis raises

Hip Thrust
Sled Pushes

Wednesday, December 17, 2014

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Keep it Rolling

A lot of people overlook the importance of mobility, flexibility, and tissue quality and wonder why their performance goes down the drain. Below are a few videos showcasing some very simple tools and drills using foam rollers and other tools. You can purchase a decent foam roller for about $15-$20. You could also use Yoga Tune Up Balls, racquetballs, softballs, lacrosse balls, pvc pipe, or the Rumble Roller.

Doing drills such as these have helped me tremendously. I have a better range of motion, the quality of my training sessions are much better, and most importantly I've been able to train around and avoid injuries.
 













Training 12.15.14

Jump Rope and Warm Up

Squat

1 arm DB Press

Pull Ups and Chest Supported Rows

Jump Squats



Training 12.14.14

2 min work: 1 min Rest

Heavy Bag

Bike

Concept 2 Rower

Repeat

Training 12.13.14

Jump Rope and Warm-Up

Squat

Pull-ups and Chest Supported Rows

1 arm DB Press


Training 12.9.14

1 arm preacher curls/Pushdowns


Training 12.8.14

Warm-Up
Jump rope


Yoke Bar Squats

Concept 2 Rower Sprints

Monday, December 8, 2014

Training 12.6.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Pull-ups
Chest Supported Row
T-Bar Row
Shrugs

Decline Reverse Grip bench




Training 12.3.14

1000 rep arm training

Yoke Bar Squats

Jump Rope Sprints

Wednesday, December 3, 2014

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Beware of Self-Imposed Limitations








Training 12.2.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises-Tibialis raises, Pull-thrus
Foam Roll and hip warm up


Yoke Bar Squats

Concept 2 Rower Sprints

Training 11.30.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series




Chest/lateral/front/rear delt flyes

Overhead Press

Decline Press/Pull-thrus

Training 11.29.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Pull-ups
Chest Supported Row
T-Bar Row
Deadlift-shrugs

Banded Lat Pull-downs
Band Pulls to chest

Wrist roller

Friday, November 28, 2014

Light Up the Darkness!


You could curse the darkness, the trouble you face, the negativity you see in the world-but, why? Be the change the world needs. Don't curse a dark room. Flip the light switch or light up a candle. Never give away your power to darkness--ignorance, lies, weak thinking, or wrong ideas.




When asked how he could perform 2 days after being shot: The people who were trying to make this world worse are not taking the day off. Why should I? Light up the darkness.

Bob Marley




Training 11.27.14

Sled sprints

Hip Thrusts

Calf/Tibialis Raises

Wednesday, November 26, 2014

Tuesday, November 25, 2014

Training 11.24.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises-Tibialis raises, Pull-thrus
Foam Roll and hip warm up



Power Cleans

Yoke Bar Squats

Monday, November 24, 2014

Age Ain't Nothin' But a Number!





Never limit yourself because of your age! 

Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals. – Jim Rohn

Check out my man Ross Enamait's blog! He always posts great articles and videos.








Sunday, November 23, 2014

Training 11.22.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Chest/lateral/front/rear delt flyes

Overhead Press/T-Bar Row

Bench Press/Pull-ups/Pull-thrus

Banded Lat Pull-downs
Band Pulls to chest
Seated Band Pulls

Wrist roller

Friday, November 21, 2014

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Training 11.20.14

1000 rep arm training

Spider Bar Lunge Jumps

Spider Bar Squats

Thursday, November 20, 2014

Do Your Work

The way to transform yourself is through your work.
-Robert Greene









Also...


Training 11.18.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises-Tibialis raises
Foam Roll and hip warm up

Power Cleans

Barbell hip thrust

Yoke Bar Squats

Quad Squat

Training 11.16.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series




Chest/lateral/front/rear delt flyes

Overhead Press/Pull-thrus



Floor Press/Pull-thrus

Training 11.15.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Pull-ups
Chest Supported Row
T-Bar Row
Deadlift-shrugs

Banded Lat Pull-downs
Band Pulls to chest

Wrist roller

Training 11.13.14

Jump rope
Sled push
Farmers Carry
1 Leg Squat
Battle Rope

Training 11.12.14

Band Resisted Preacher curls

Tricep Pushdowns

Training 11.11.14

Power Cleans

Safety Squat Bar Squats

Training 11.9.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series




Chest/lateral/front/rear delt flyes/banded upright rows

Overhead Press/Horizontal Pull-up on Rings

Floor Press/Horizontal Pull-up on Rings

Training 11.8.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Pull-ups/Push-ups/Deadlift-shrugs
Chest Supported Row/Push-ups/Deadlift-shrugs
T-Bar Row/Push-Ups/Deadlift-shrugs

Banded Lat Pull-downs/Push-ups/Deadlift-shrugs
Band Pulls to chest/Push-ups/Deadlift-shrugs

Wrist roller

Training 11.6.14

Preacher curls with band

Tricep Pushdowns

Tuesday, November 4, 2014

Training 11.4.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series




Chest/lateral/front/rear delt flyes/banded upright rows

Overhead Press/Horizontal Pull-up/1 Leg Squat/L-sit holds

Bench Press/Horizontal Pull-up



Stay Focused

Everyone thinks of changing the world, but no one thinks of changing himself.
Leo Tolstoy







Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Training 11.3.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises-Tibialis raises
Foam Roll and hip warm up



Barbell hip thrust

Yoke Bar Front Squats

Quad Squat

Training 11.1.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Pull-ups/Push-ups/Deadlift-shrugs
Chest Supported Row/Push-ups/Deadlift-shrugs
T-Bar Row/Push-Ups/Deadlift-shrugs

Banded Lat Pull-downs/Push-ups/Deadlift-shrugs
Band Pulls to chest/Push-ups/Deadlift-shrugs

Wrist roller

Training 10.30.14

Spider Bar Jump Squats

1000 rep arm workout

Wednesday, October 29, 2014

Training 10.29.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series




Chest/lateral/rear delt flyes/banded upright rows

Overhead Press/Horizontal Pull-up/1 Leg Squat/Roll outs

Floor Press/Horizontal Pull-up/1 Leg Squat/Roll outs


Plate Front raise + Upright Row + Decline Dumbbell Bench

Monday, October 27, 2014

Overcoming Resistance

Resistance training is more than just lifting weights or doing push ups or pull ups. Resistance training is about building the habits that allow one to overcome internal and external challenges. 







One of my favorite books is The War of Art by Steven Pressfield. Required reading on the concept of Overcoming Resistance.



Physical training is a great means to build the self-discipline that is needed in order to reach any objective.

Consider the perspective in this article by Ross Enamait.

Training 10.26.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
Foam Roll and hip warm up



Barbell hip thrust

Yoke Bar Front Squats

Quad Squat

Training 10.25.14

Warm-Up

Jump Rope
Foam Roll and shoulder warm up
Band pull apart series


Pull-ups/Push-ups/Lunges/Leg raises
Chest Supported Row/Push-ups/Lunges/Leg raises
T-Bar Row/Push-Ups/Lunges/Leg raises

Banded Lat Pull-downs/Push-ups/Lunges/Leg raises
Band Pulls to chest/Push-ups/Lunges/Leg raises

Wrist roller

Training 10.23.14

1000 rep arm training

Thursday, October 23, 2014

Training 10.21.14

Warm-Up

Jump Rope
Pull up/Push up/Squat-Ladder
Foam Roll and shoulder warm up
YTWL and Band pull apart series




Chest/lateral/rear delt flyes/banded upright rows

Overhead Press/Horizontal Pull-up

Floor Press/Horizontal Pull-up


Band Front Raise + Upright Row + Decline Dumbbell Bench

Wednesday, October 22, 2014

New Music-Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Laughter and Tears





Laughter and Tears and Laughter and Tears (Instrumental) are available on iTunes, CD Baby, and Amazon, and Google Play. Check the links above and download both NOW!

Speed and Speed (Instrumental) are also available!


Speed




Aggressively accomplish what you want in life!

Speed and Speed (Instrumental) have been unleashed on iTunes, CD Baby, and Amazon. Check the links above and download both NOW!

Share the fuel!

Fail Forward...Build Skill...Get your REPS in!

“The keys to life are running and reading. When you're running, there's a little person that talks to you and says, "Oh I'm tired. My lung's about to pop. I'm so hurt. There's no way I can possibly continue." You want to quit. If you learn how to defeat that person when you're running, you will learn how to not quit when things get hard in your life. For reading: there have been gazillions of people that have lived before all of us. There's no new problem you could have--with your parents, with school, with a bully. There's no new problem that someone hasn't already had and written about it in a book.” 
― Will Smith











This is a great book on developing skill!






The Workout-Keep the Blood Pumping!


Efficiency of movement...
Footwork improvement...
Shadow-box tuning to the rhythm of the music...




One of THE BEST albums...a definite inspiration!

DetailPhotoWorkout

Get THE WORKOUT album...and Check out this website!

Train for Speed!

Don't forget about etinspires.com!

Invictus


Invictus
by William Ernest Henley

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
for my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance 
My head is bloody but unbowed.

Beyond this place of wrath and tears,
Looms but the horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate, 
How charged with punishments the scroll,
I am the master of my fate,
I am the captain of my soul.


A good read...check it out on Amazon.com!!

Train hard!


I prayed for freedom for twenty years, but received no answer until I prayed with my legs.

Frederick Douglass

You have to train. You have to keep your reflexes so that when you want it – it's there. When you want to move – you are moving. And when you move, you are determined to move! Not accepting even 1 inch less than 100% of your honest feelings. Not anything less than that. So that is the type of thing you have to train yourself into. To become one with your feelings so that, when you think – it is. 
    Bruce Lee



    New Music-Lift





    New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!


    Monday, October 20, 2014

    Training 10.20.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up


    Deadlift

    Barbell hip thrust

    Yoke Bar Front Squats

    Quad Squat/1 leg squats/Curls and Extensions/Hip Circuit

    Training 10.19.14

    Warm-Up

    Jump Rope
    Foam Roll and shoulder warm up
    Band pull apart series


    Pull-ups/Push-ups
    Chest Supported Row/Push-ups
    T-Bar Row/Push-Ups

    Banded Lat Pulldowns/Push-ups
    Band Pulls to chest/Push-ups

    Wrist roller

    Training 10.16.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up


    Deadlift

    Barbell hip thrust

    Yoke Bar Front Squats

    Quad Squat/1 leg squats/Curls and Extensions/Hip Circuit

    Training 10.14.14

    Warm-Up

    Jump Rope
    Pull up/Push up/Squat-Ladder
    Foam Roll and shoulder warm up
    YTWL and Band pull apart series




    Chest/lateral/rear delt flyes 

    Overhead Press/Pull ups

    Floor Press/Pull ups/T-Bar Row

    Band Front Raise + Upright Row + Banded Lat Pulldowns (various grips) + Chest Flyes

    Wrist roller/Gripper

    Friday, October 10, 2014

    Training 10.9.14

    1000 Rep Arm training

    Training 10.7.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up


    Barbell hip thrust

    Yoke Bar Front Squats

    Quad Squat/1 leg squats/Curls and Extensions/Hip Circuit

    Training 10.6.14

    Warm-Up

    Jump Rope
    Pull up/Push up/Squat-Ladder
    Foam Roll and shoulder warm up
    YTWL and Band pull apart series




    Chest/lateral/rear delt flyes 

    Overhead Press/Pull ups

    Floor Press/Pull ups/T-Bar Row

    Band Front Raise + Upright Row + Banded Lat Pulldowns (various grips) + Chest Flyes

    Wrist roller/Gripper

    Training 10.3.14

    Sled Sprints

    Wednesday, October 1, 2014

    Training 10.1.14

    Warm-Up

    Jump Rope

    Pull up/Push up/Squat-Ladder

    Foam Roll and shoulder warm up

    YTWL and Band pull apart series




    Chest/lateral/rear delt flyes + Chest supported DB Rows + Band Rows

    Floor Press

    Overhead Press

    Band Front Raise + Upright Row + Banded Lat Pulldowns (various grips)

    Incline Curl/Tate Press

    Wrist roller/Gripper

    Training 9.29.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up


    Barbell hip thrust

    Yoke Bar Front Squats

    Quad Squat/1 leg squats/Banded Hip Thrust/Curls and Extensions/Hip Circuit

    Training 9.27.14

    Warm-Up
    Airdyne Bike
    Foam Roll and shoulder warm up

    Lateral Raises with Dumbbell and Band

    Overhead Press (with cambered squat bar) and Handstand Pushups

    Pull ups/Shrugs

    DB Preacher Curls/Pushdowns/Lat Pulldowns/Front Raise/Upright Row

    Training 9.26.14

    Scrape the Rack Squats

    Quad Squat

    Spider Bar Step Ups



    Training 9.25.14

    1000 Rep Arm training

    Training 9.24.14

    Warm-Up

    Airdyne Bike

    Pull up/Push up/Squat-Ladder

    Foam Roll and shoulder warm up


    Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts + Face Pulls


    Floor Press


    Barbell Front Raise + Upright Row + Banded Lat Pulldowns 

    Tuesday, September 23, 2014

    Training 9.22.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up


    Barbell hip thrust

    Yoke Bar Front Squats

    1 leg squats

    Training 9.19.14

    Warm-Up
    Airdyne Bike
    Foam Roll and shoulder warm up


    Overhead Press (with cambered squat bar) and Handstand Pushups

    Pull ups/Shrugs

    Preacher Curls/Pushdowns/Lat Pulldowns

    Thursday, September 18, 2014

    Training 9.17.14

    Warm-Up

    Airdyne Bike

    Pull up/Push up/Squat-Ladder

    Foam Roll and shoulder warm up


    Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts+Face Pulls


    Floor Press


    Barbell Front Raise + Upright Row + Banded Lat Pulldowns + Tricep Pushdowns + Preacher Curl


    Tuesday, September 16, 2014

    Training 9.16.14

    KB Swings

    Airdyne Bike

    Jumping lunges

    Training 9.15.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up

    KB Jumps

    Barbell hip thrust

    Yoke Bar Front Squats

    Saturday, September 13, 2014

    Training 9.13.14

    Warm-Up
    Airdyne Bike
    Foam Roll and shoulder warm up


    Overhead Press (with cambered squat bar) and Handstand Pushups

    Pull ups/Shrugs



    Friday, September 12, 2014

    Wednesday, September 10, 2014

    Do Your Work

    The way to transform yourself is through your work.
    -Robert Greene









    Also...


    Training 9.9.14


    Warm-Up

    Jump Rope

    Pull up/Push up/Squat-Ladder

    Foam Roll and shoulder warm up


    Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts


    Floor Press


    Banded Lat Pulldowns

    Monday, September 8, 2014

    Focus





    Definitely a good read! Focus on what matters.




    Training 9.8.14

    Warm-Up
    Jump rope
    Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
    Foam Roll and hip warm up



    Barbell hip thrust

    Yoke Bar Front Squats





    Training 9.7.14

    Concept 2 Rower

    Saturday, September 6, 2014

    Work Ethic - Don't Lie to Yourself...Put Forth the Effort

    “You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you're down to your reflexes - that means your [preparation]. That's where your roadwork shows. If you cheated on that in the dark of the morning, well, you're going to get found out now, under the bright lights.”-Joe Frazier







    Check out another book by Daniel Coyle, Author of The Talent Code.





    The Little Book of Talent
    by Daniel Coyle





    Training 9.6.14

    Warm-Up
    Jump rope
    Pull up/Push up/Squat-Ladder 
    Foam Roll and shoulder warm up


    Overhead Press (with cambered squat bar) and Handstand Pushups

    Pull ups/Shrugs


    Preacher Curls/Pushdowns/Lat Pulldowns

    Thursday, September 4, 2014

    Wednesday, September 3, 2014

    Training 9.3.14

    Warm-Up
    Jump Rope
    Foam Roll and shoulder warm up

    Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts

    Floor Press

    Incline curls/Tate press

    Band pulldowns/Ring Pushups

    Monday, September 1, 2014

    Training 9.1.14

    Warm-Up
    Jump rope
    Pull up/Push up/Squat-Ladder 
    Foam Roll and hip warm up
     Seated Leg curls, Leg extensions, lying roll-outs


    Barbell hip thrust

    Yoke bar Front Squats


    Training 8.31.14

    Concept 2 Rower

    Training 8.30.14

    Warm-Up
    Concept 2 rower-5 minutes
    Pull up/Push up/Squat-Ladder 
    Foam Roll and shoulder warm up


    Overhead Press (with cambered squat bar) and Handstand Oushups

    Pull ups/Shrugs

    DB Curls/Pushdowns

    Training 8.28.14

    Warm-Up
    Airdyne bike
    Pull up/Push up/Squat-Ladder 
    Foam Roll and shoulder warm up

    Chest/lateral/rear delt flyes + Barbell Rows + Band pull aparts

    Floor Press


    Incline curls/Tate press

    Training 8.25.14

    Warm-Up
    Jump rope
    Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
    Foam Roll and hip warm up
    Seated Leg curls, Leg extensions, lying roll-outs


    Barbell hip thrust

    Deadlifts


    Training 8.23.14

    Warm-Up
    Concept 2 rower-5 minutes
    Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
    Foam Roll and shoulder warm up


    Overhead Press (with cambered squat bar) and Handstand Pushups

    Pull ups/Shrugs


    Preacher Curls/Pushdowns

    Training 8.21.14

    Stiff Leg deadlifts

    Walking Lunges

    Seated hip abduction

    Calf Raises

    Training 8.20.14

    Warm-Up
    Airdyne bike
    Foam Roll and shoulder warm up

    Chest/lateral/rear delt flyes + Barbell Rows + Band pull aparts

    Floor Press


    Incline curls/Tate press