It has been a while...but I'm glad to be here.

  Needless to say, I understand that is has been some time since I was last on here.  I feel that I write mostly to myself to recall what I have done and what I dream to doing/becoming.  With change comes new challenges and with transition come uncertainty.  There have been new "workouts" going on but of the psychological state and of the inner person.  Sometimes the hardest battles are the ones you can't fight traditionally and conventionally.  Once you are able to remove "yourself" from the equation and learn to "just be"....there are new levels of clarity. 

Through that I have rediscovered a human being who still influences me to this day...Bruce Lee.  Now before you start thinking of just another cop out...understand that I have followed the philosopher Bruce...long before the fighter...through good men and women who many years ago showed me that it was okay to be who I am...


Try to make time each and every single day to meditate...find yourself and reflect on who you are...now and who you will become based on the path you have chosen or have fallen into....


Mental warm up: 15 mins

Movement Prep: 20 mins

DB Thrusters: 3x10 80lbs
BW Dead lifts: 3x12/side

Bulgarian Split Squat: 3x10/side
Elevated Lunges: 3x15/side

Farmers walk: 50ftx3  80lbs
Bur pees: 3x5

Dead lift Ladder - Ascending/Descending
225, 205, 185, 135lbs 3 reps each (rest 1min)
135, 185, 205, 225lbs 2 reps each (rest 1min)
225, 205, 185, 135lbs 1 rep each (rest 1min)

Hang clean: 3x3 135lbs
Man Maker: 1 rep 135lbs

Farmers Walk: 3x75ft 140lbs
Hanging Grip Climbers* 2x12

Cool Down 10mins


*Hang from a Pull Up bar, loosen your grasp until you are hanging by the ends of your fingers.  If you don't have the hand strength for this yet try a Lat Pull Down Bar.  From your fingers simply close your grip until you get a full grasp on the pull up bar to complete one grip climber. 

Thanks for stopping by....see you there...