Archive for July 2010
Quick but deadly – Get Strong(er) Week 2 – Day 4
Today’s training session was quick but deadly.
I didn’t have a ton of time so I had to push the pace this morning.
I’m never one for taking my time when I train. I believe in attacking the iron and getting IT before IT gets you! Although there are times when a little more rest is needed between sets.
Don’t worry you’ll know when your body is telling you to REALLY slow down and when you’re just being a CANDY A**!
Check out today’s session and a little Friday training music.
1 – Deadlift 5×2
2 – Zercher Squat 5×5
Conditioning
3a – Sledge Swings
3b – Burpees
I set up my gymboss timer for 8rds of 20/10 intervals and rocked four sets. I rested about 1 minute between sets.
Like I said, this one was quick but deadly!
Enjoy!
Get Strong(er) Week 2 – Day 3
Your training should always have a goal.
My goals for this cycle are not just to get stronger in general but to improve my oly lifting, squat, and bodyweight strength.
Your goals must not be general. They should be specific. This will allow you to narrow your focus and get the most out of your training.
Another thing that should drive you is fear. I train the way I do because I fear and refuse to be weak. Weakness, both physical and mental is not an option if you want to get better at anything.
Fear keeps you driven and determined to reach your goals. If you have no fear, you’re not alive!
Load up the bar and get things done!
Get Strong(er) Wk 2 Day 3
1 – Hang Snatch 5×5
2 – Bench Press 5×5
3a – Recline Row 100 reps
3b – Pushups 100 reps
For the pushups and recline rows I tried to knock these out in a few steps with as little rest as possible. It was pretty challenging at the end and I definitely have plenty of room for improvement.
Now is the time…Crush It, Book Review
I just finished reading Gary Vaynerchuk’s book Crush It. It is without a doubt one of the best and most inspirational books I’ve ever read.
The book is all about building your personal brand and using the internet and social media to do it. However, it goes far beyond just that and if you’re an entrepreneur you owe to your self to read and study what Gary has to say.
For those of you who don’t know who Gary is, click the link above to find out a little bit more about him. I don’t want to waste your time telling you his bio because for me that was one of the best parts of the book. Seeing how he took his family’s business to unbelievable heights then capitalizing on his passion to develop a multi-million dollar business is extremely inspirational.
No matter what your passion is you can apply the lessons you’ll learn in Crush It to expand, capitalize, and dominate your passion.
The lessons are simple:
Love your family.
Work superhard.
Live your passion.
One of my biggest problems that has been keeping me from capitalizing on my passion (you all know what that is by now) has been doubt and fear. Well, reading this book has completely changed my mindset. I don’t doubt I can start my own warehouse gym business and while it’s scary (as it should be), I’m no longer afraid to push as hard as I can toward my goals.
The inspiration that pours out of this book, is unbelievably contagious. I know this is going to be hard and that I’m going to have to hustle harder than ever to succeed. But hey, this is what I want and I’m going to do everything I can to reach my goals and live my passion.
Even more so than before I’m ready to….
Heavy Squatting and a Simple Primal Recipe
I have a love hate relationship with squat day. Maybe it’s because I absolutely love crushing my lower body unlike a lot of folks out there. Maybe I’m just too hard on myself but I think I suck at squatting. My squat strength just isn’t where I want it to be. Progress is being made but patience isn’t one of my best virtues!
Squats will blow you up like no other exercise. That’s why they call them the king and just because I’m not as good as I think, doesn’t mean I won’t stop trying to dethrone the king!
Today’s training session was short, sweet, and intense
1 – Squat 5×3
2 – RDL 3×6
3 – Sled Drag – 5×250′
I pushed the pace on this one and rested no more than 1:30 between sets. Squatting is all about mindset. Before I started I put my frustrations aside and crushed it!
If you’re looking for a huge muscle building primal meal after heavy squatting check out this one I threw together.
2lbs lean ground beef
1/4 onion, or more if you desire
1 cup salsa
1 can Trader Joe’s refried beans (optional) I know, I know, legumes aren’t exactly primal but I couldn’t resist. I need something a little extra.
Cook up the ground beef in a grill pan then drain it. Saute the onions with the ground beef then add the salsa and beans. I heated the beans before I added them to the beef, onions, and salsa. Let everything cook together until you reach your desired consistency and enjoy.
I also grilled tons of zucchini, squash, and more onions on the side. It only took me about 20 minutes to put everything together.
Give it a shot, add other seasonings if you so desire and enjoy.
Primal Eating, How I Start My Day, and Heavy Pressing
This is NOT the breakfast of champions!
Mom always said that breakfast is the most important meal of the day. Not only is she right but it is my favorite meal of the day. Usually I wake up every morning and my body is screaming for food. After being in a fasted state for 8-10 hours, I wake up ready to chew my arm off!
Some folks are really breakfast people and can’t handle a ton right when they get up in the morning. NOT ME!
Before making the move to a more primal eating pattern I used to have some egg whites and oatmeal with cinnamon and raisins. I probably had this breakfast consistently for the last 6-7 years so it was time for a change!
What DOES my primal breakfast look like you ask? Here is what I had this morning.
3 whole eggs + 3 whites
5 oz of deer sausage
1 banana
5-6 strawberries
3 fish oil caps
Adding in the whole eggs have been awesome. It’s providing me with tons of good fat which is keeping me full and full of energy.
In the winter I hunt! Before I get hate mail about how it’s cruelty to animals and immoral, I eat everything I kill. I don’t just go shoot animals for the hell of it! Deer is a great source of protein, about 23g to a 3oz serving. It doesn’t have a ton of fat but they way it is made into sausage includes adding in some good fats to hold everything together.
I love fruit in the morning and the extra fish oil makes up for some of the lack of fat in the deer sausage.
This tasty breakfast had me fueled and ready to go for this morning’s training session.
Get some!
Get Strong(er) Wk 2 – Day 1
1 – Hang Clean + Press 4×4,4,3,3
2a – BB Row 3×6
2b – Flat DB Press 3×10,9,8
3a – Mixed Grip Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – 5rds for time
1 – Sandbag Thruster 5
2 – Sprawls 10
3 – Thick Rope Slams 20
4 – Box Jump 10
5 – Sledge Swings 10 L/R
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