Tuesday, May 20, 2014

The Obstacle Is The Way

The impediment to action advances action. What stands in the way becomes the way.
Marcus Aurelius


The Obstacle is the Way is a must read!



Training 5.20.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Training 5.19.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls, Leg Raises

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up)


Bent over barbell rows (2x10)

Trap bar shrugs (2x20)

Training 5.18.14



Jump Rope and Sled pushing

Training 5.17.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges (2 sets)

Training 5.15.14

Preacher Curl, Band Tricep Pushdowns

Incline Curl, Lying Dumbbell Tricep Extension

Wednesday, May 14, 2014

Laughter and Tears





Laughter and Tears and Laughter and Tears (Instrumental) are now 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!


New Music - Laughter and Tears







Laughter and Tears and Laughter and Tears (Instrumental) are now 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!


Training 5.13.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls, Leg Raises

Snatch grip hang power shrug (5x3)


Weighted Pull ups (3 sets working up)

Training 5.12.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)


Rear Delt Destroyer Set

Training 5.11.14


Sled pushing



Training 5.10.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges (2 sets)


Training 5.9.14

Early morning mini session

Pull ups
Push ups
Step ups



Training 5.8.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension

Wednesday, May 7, 2014

Training 5.7.14

Early morning mini session

Pull ups
Push ups
Step ups

Training 5.6.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls, Leg Raises

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up)

Bent over barbell rows (2x10)

1 arm dumbbell rows (2x16)

Trap bar shrugs (2x20)

Monday, May 5, 2014

Training 5.5.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Sunday, May 4, 2014

Training 5.3.14

Jump Rope

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts 


Step Back Lunges

Thursday, May 1, 2014

Words of Wisdom-Fall Forward

The world needs more from you!


This video is definitely worth the time. 
Great perspective on failure!

Training 5.1.14

Early morning mini session

Pull ups
Push ups
Step ups

Evening session

Curls and Band Tricep Extensions