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