T.A.C.T. Fitness

Day 16

2012-02-13T20:34:00.000-05:00

Movement Prep: 15 mins

3 rounds of 5 reps
50lb Full Squat/side
Press/side
Hesitation Push-ups

3 rounds 5 reps
65lb Swings
Cable Rows: 90lb
10 reps of extended Sit-ups

3 rounds of 5 reps
225lb hesitation leg presses
Body Builders

Movement Prep: 10 mins

Day 15

2012-02-13T20:31:00.000-05:00

Nothing important, a quiet day all around and took the time to catch up with some lost friends and family....

"Remember this day, men, for it will be yours for all time."

Find your motto and live by it....find some purpose in a useless world of superficial emptiness.

Day 13

2012-02-13T20:30:00.000-05:00

Actually took this day to Foam Roll, practice Yoga and Pre-Hab work for the better part of and hour...body is wanting to release yet with constant strain and pounding....harder than it sounds...

Day 12

2012-02-13T20:28:00.000-05:00

Rest Day:

Book Suggestion....Politika by Tom Clancy

Music...Dark New Day

....just passed the 130mph mark...want to go faster....

Day 11

2012-02-13T20:26:00.001-05:00

Movement Prep: 20 mins

1.25 pood KB

5 rounds of 5 reps each:
Swings
Hang Cleans
Presses

TRX: 3 rounds of 15
Suspended Inverted Rows
Suspended Push-ups

Movement Prep: 30 mins

Day 10

2012-02-13T20:25:00.002-05:00

Movement Prep: 15 mins

2 mile Sprint Shuttle

Movement Prep: 15 mins

6 movements of the body:
Push
Pull
Bend
Twist
Lunge
Squat

any others are just combinations of those 6 and are only made up for tv fitness infomercials...

Day 9

2012-02-13T20:23:00.001-05:00

Movement Prep: 30 mins

2 mile run

Movement Prep: 20 mins

Day 8

2012-01-30T17:25:00.000-05:00

Movement Prep: 20 mins

5 rounds of Body Squats

8 Rounds of Barbell Squats
1. 135lbs 8 reps
2. 145lbs 8 reps
3. 185lbs 5 reps
4. 185lbs 5 reps
5. 225lbs 3 reps
6. 245lbs 3 reps
7. 135lbs 5 (full to floor squats with hold at bottom)
8. 135lbs 5 (full to floor squats with hold at bottom)

Superset 5 Rounds.5 reps
(Incline Barbell Press 135lbs)
- Dive Bombers
Movement Prep 10mins

Day 7 - Rest Day

2012-01-30T13:07:00.001-05:00

So I've heard news I didn't want to....
Now to wait another two years to see what holds next...
I've already begun making contacts outside the circle and I am refusing to accept that I may be passed by....
My life is short and so is everyone's, I no longer going to be what I'm expected to be...

even if that means having to walk back down roads I have long turned away from...

I'll see you there...

Day 6

2012-01-30T13:05:00.001-05:00

Movement Prep: 10 mins

3 mile run...

Movement Prep: 10 mins

Day 5

2012-01-30T13:04:00.000-05:00

Movement Prep: 15mins

Super Set: 5x5
Pull-up (hesitation pull-up)
Dip

50lb
Turkish Get-up (3 rounds of 2/side)
Windmill (3x3/side)

3 rounds
Single Leg Squat: 5/side
Dive Bombers: 5
Sit-ups: 10

A Day in the Fog...

2012-01-21T22:48:00.000-05:00

If you ever wake up in a "fog"...
You face what you have in the mirror every morning...what world is this now? Who are these people who are on the TV telling me about the world? What is the type of life they display only to remind you that you'll never have it. A culture within a society that has been left out...pushed to the side because you don't follow or just blindly obey...KMFDM? What does that mean?

Kill Mother EFFEN Depech Mode...have you been out of the loop?
I want the easy way out...screaming they want the answer...I don't want to work hard, I just want the end result with nothing to show for it...

Welcome to the Westernized way of the world...
To be visceral, to be harsh, to be fierce...hypocritical, cynical...protect the unborn but it is ok to kill those who don't live the way we do...

It could be more, but money and greed hide it all and just give this lie that is universally accepted...
No sacrifice from anyone, yet everyone must give up all so they can have a privileged life of shallow existence...
Welcome to what America has become...everything's for sale...including our soul...

Your welcome...

Day 4

2012-01-21T22:36:00.000-05:00

Movement Prep: 20 mins

5 rounds of:
10 Dive Bombers
5 Inverted Push-ups
8 Pull Ups

3 rounds of:
5/side - Rocking Push Ups
40lbs Windmills 5/side
20 Body Squats

Deadlift - 6 rounds:
135lbs 20 reps
155lbs 10 reps
225lbs 5 reps
245lbs 3 reps
265lbs 2 reps
135lbs 15 reps

Movement Prep: 10 mins

See you there...

Day 3

2012-01-21T22:32:00.000-05:00

RKC circuit

10 rounds of:
1.25 pood Dead Cleans: 5/side
5 rounds of:
1.25 pood Snatches/swings: 5/side
3 rounds of:
1.25 deadlifts 20 reps

Post-hab: 20 mins....

Day 2

2012-01-21T22:30:00.000-05:00

After some time to start up the engine after it has been sitting on high revs for a while.

Take the second day to open up the overworked back and hips.
Foam Rolling - 20 mins
Movement Prep: Lower Kinetic Chain - 20 mins

Move to the shoulder complex on the next round
Foam Rolling - 10 mins
Pre-hab - 8 mins
E-stem :think electric shock but locally for your muscles, it hurts but it makes the long term pain go away

Looking forward to the next day...

Day 1

2012-01-17T20:33:00.000-05:00

Movement Prep: 20 sessions before heading to gym
Movement Prep 15 mins at gym (hamstrings are tight, so is the lower back)

3 rounds
1 walk out to 10 push-ups, hand walk back

3 rounds of Inverted Push-ups 8 reps

3 rounds of 10 reps of 50lbs Front Squat
2 reps/side Windmills
5 reps of Rocking Side Divebombers

3 rounds of:
10 reps of Full Body Squat
Tri-set of Diamond Pushups - 5 reps
Ranger Push ups - 5 reps
Standard Push ups - 5 reps

10 mins Movement Prep Cool Down

And so there they are, the standard New Year's crowd...wasting their time and energy on things that are "safe" and conventional. Useless as they have been repeatedly proved over and over again, and trying out the latest infomercial of fitness crap! That's alright, I like to be just hanging around and counting down the days till these wackes eventually quit all over again and still end up complaining about not getting anywhere. Making excuses and diving back into denial about their bodies again...

I just wish that once they would actually seek the advice, knowledge or opinion (honest opinion) on what may be a good start. However, the information is usually not what they want to hear or is just not something they are willing to work for. Fitness is hard work, just make sure that your work is actually towards the overall goal of what you want to be. Completely, not just this "toned" BS that you constantly read in the newest edition of Cosmo...if the same articles are re-printed in circulation every 3 months, then perhaps they don't have a clue as to what to write. Perhaps even more shocking is that they don't have any clue to what really works or where to start, so they just recruit the "flavor of the month" (trainer/muscle head) or just pick up some fad on the constant infomercial of what will solve all your problems fitness gadget/program....

sigh....just a hopeless battle if you ask me...

A Rant...

2011-12-11T17:01:00.002-05:00

After visiting a local ____Mart of shopping and shallow consumerism. I believe there must be some clarification in the current climate on what makes you "not" a veteran.
(and this is a partial list)
1. If you wear camo/mossy oak with sunglasses inside the store with an overly loud non-significant conversation with your girl/wife/(if it qualifies as human) does not make you a veteran.2. Playing any COD or MOH game for a zillion hours does not make you a veteran.
3. Saying you are then not even knowing where basic training is held for your particular branch definitely DOES NOT MAKE YOU A VETERAN!!!
3. Saying you support the soldiers then piss on the USA does not make you a veteran!
4. Painting your vehicle with spray paint in a pattern of camouflage does not make you a veteran!
5. Going to gun shows and buying all the crap that's there and stock piling more guns/ammo/molly packs and clips than most third world countries does not make you a veteran.

A veteran of any war, any service (Army, Navy, Marines, Coast Guard, Naval Reserve, Army Reserve, Air Force, Air Force National Guard, Army National Guard) is an individual who took it upon themselves to go through questioning, Medical physical exam (however embarrassing going through MEPS may be, it's nothing compared to some moments in Basic) and then through all that...Weather enlisted (NCO, etc.) or Officer (Warrant, etc.) signed a blank check at one point that included up to their lives...for the betterment of everyone who falls under the blanket of the American flag...for better or worse...Their oath of enlistment meant they gave up their individual liberties to serve and protect something greater than themselves....so that others may pursue all the opportunities this Nation has to offer those who are willing to work and strive for their dreams...

You question the manner by which these people...who are also Americans and love this country so much as to give up their lives if need be to continue this way of life...then turn around and "thank" them for their sacrifice...yet moments later your chewing out the cashier because the coffee is too expensive for your liking...There are far fewer people who are still alive in this country than before who have taken that step to make sure that safety and peace is kept for this population...and even fewer who actually appreciate and respect those who have done what they could not...I know what I am...I am and American of Irish and Japanese decent...Of a good Father and MotherI have extended Family that I actually know and love and care about...I am a happily paying tax payer because I know where that money has to go...and too many people want to have protection and not want to pay for it...If you want it that way....take a look at Somalia, that seems to be working out...The Constitution and Declaration of Independence were written by men who wanted the Idea of what a free nation should be to endure...Far too many people with selfish reason's and greedy intentions have beaten, kicked and pissed on the very fabric of what these ideals meant...(especially in the past 25 years...I won't start naming people....too many to list) basically becoming a Nation that will have everything that is for sale...especially its soul...If more took the time they waste watching propaganda "NEWS" and the biased opinions of others who are equally un-informed and picked up a history book they ignored while in school...and really dug deep past the shallow information just put out to make them past a test (a separate soap box) then perhaps they would find what I have found for myself...the shell of what was once a pure/great and flawed Idea of what may have been...

I still love this country...for all the famous F*S! for nothing other than a sex tape now have reality syndication revenues...For all the loud mouth S#&$% who complain that they deserve more than the kid starving in CMS and school lunch is the only meal they get to eat...
Through all of that, in the middle of the day...I will still meet and older man, who needs some help getting a bag of concrete in his truck...he smiles...eyes wide..grabs my hand with both of this and shakes furiously..saying, "thank you son." I say, "no sir, thank you...because of men like you...I don't have to worry about getting shot while taking my wife to the store." (pointing at his tattoo, branch/regiment and canopy...faded yet still clear...)

Weekend Workout

2011-10-04T20:41:00.000-04:00

So the challenge was simple. Take two kettle bells of equal weight. Find a combo movement to cycle through for a set period of time and see how many repetitions of quality (good as opposed of simply going through the motions) you can perform within the set period of time.

Weight: 2 44lb KB's
Movement: Dead Hang Clean to Double Front Squat to Full Standing Press.
That counts as a single repetition.

Time: 30 mins

Total Repetitions: 45 (of quality)
60 Repetitions overall.

That Night...

2011-09-20T20:02:00.002-04:00

Evening Workout

Movement prep: 15 mins

Ascending Ladder: 7/6/5 reps
120/140/160
4 rounds (superset)
12 elevated Push ups/ 5 Dive Bombers

Medicine Ball Push-ups: 8 reps
Balance Push-ups: 5 reps
Medicine Ball Sit-ups: 12
5 rounds

DB Push-pulls to T push-ups: 3/side
Windmills: 4/side
3 rounds

Movement Prep Cool Down: 10 mins

The Week

2011-09-19T13:32:00.001-04:00

11 am Work

Movement Prep: 25 mins

Squat to High Pull: 4 rounds of 15. 1.25poodKB
KB Hang Cleans: 3 rounds of 10/side
Push-ups: 4 rounds of 15
Sit-ups: 4 rounds of 10

Movement Prep: 10 mins

6 pm...to come

Ran 4 miles 3 days ago
2 miles 2 days ago
took yesterday off...

Ghost in the Machine...

2011-09-14T21:08:00.001-04:00

So as I progressed through the day I kept getting calls from those whom I have not spoken to in perhaps years...and it seems there is life in the process...gave me an excuse to catch up and see how old friends are doing...

Now watching a program..and seeing a discipline that is not a discipline at all...it's just a bunch of exercises...it has its own website, sponsoring nothing but its own vanity...you can find a "chapter" in just about every major city/town in this nation as well as many overseas locations..."we specialize in nothing but choose to master everything"...which means when shit really comes...your perfect nutrition and "FITNESS" (notice how I am trying not to name this organization, but you have probably picked up on this yet)will count for nothing, as you will be tired, fatigued, working on no food, water and already injured...could you still push forward? trying and see just how fit you are when you haven't eaten in 3 days
...scored workouts? Are you serious? What the hell happened to actually training for something? Much like the training that those in special forces through out the world....nothing is wasted...nothing flashy...everything is FOR SOMETHING!!!
...yet there is such a universal adoption of this...from doctors to soccer moms to early retirees...like it is not the popular kids club...when all along no matter how much you try to enter what you do not know...just as superficial as the rest of your life...makes me sick...
but I digress...

Movement Prep: 10 mins
RKC work: 1.25 pood
4 mins of Hip circles
4 rounds of:
Hang Cleans: 5/side
Snatch: 2/side
Swing: 20/side
Press: 8/side

100 Push-ups
25 Burpees
Movement Prep: 10 mins

(just to keep loose till tomorrow...)

makes me sick...

One and Done....

2011-09-08T21:11:00.001-04:00

If you feel that perhaps there is a "sick feeling" going around...your not the only one...

Trying not to completely spew on an almost hourly basis...is something to be desired...
My view of politics is so dim that it's almost black...perhaps logic and all good reason are no longer welcome in this world...if that is the case...perhaps justifiable killings need to take priority due to the fact of the constant pile of BULL SHIT!! that keeps accumulating....

It is very simple may I tell you, so simple...Money. That's it...just money. Take into account the "golden parachute" for individuals who ran corporations into the grave...while still walking away with years of severance pay...sure would be nice for all of those who actually made those companies the money the greedy CEO's got to walk away with and hand the bill off to those without a job now..."good luck" they say as they grin and walk away from the fire...
...sickens me... burn....

Movement Prep: 12 mins
3 mile run: 18 mins steady pace
1 pood KB
5 rounds of 5 reps/side
(no rest between sets)
Swings/Hang Cleans/ Snatch/ Press

Movement Prep: 30 mins

One day...you will burn, like the fire you started in all of us who you stole from...

An unexpected phone call...

2011-09-06T21:51:00.000-04:00

So while making "alternative", arrangements on how to proceed forward...(I'll let you put your own opinions together...)
...being told, "your still in the running" makes me feel like a cattle just waiting for some representative from Long Horn to show up and say, "Hey I like that one, he's good to kill!" ....makes my skin crawl...how much for effen approval do you need?

Just pressing my hands or at least trying to, through the floor...keeping my mind from running away from what I must do...right now...it is a challenge to say the least...

Movement Prep: 12 mins
Pull Up: 4x12
Dips: 4x10
Weighted Sit-ups: 4x20

Dive Bomb Push-ups: 4x10
Flutter Kicks: 4x20/side
BW Squats: 4x20

Elevated Push-ups: 4x12
Russian Stars: 4x10/side

...perhaps a relocation is in order...

no matter what they tell you...never give in and never give up...it is better to run away today so you can come back tomorrow and have your revenge...

"Don't get mad, get even." JFK

Step Up...

2011-08-20T20:01:00.000-04:00

"...drive your hips forward...keep your weight back on your feet..." "it's just 225Lbs...nothing more than what you'll be told to move every day for 24 weeks...." "...keep breathing...yes your light headed...yes your ears are ringing...just keep breathing..."

"...I know it's coming...it will be here soon...sooner than I expect.."

So by the preview you can expect that I was finally feeling better again.
There has been a round of activity everyday for over a week. Either calisthenics, kettle bell work or suspension training for 30mins at a time. I even got my family/friends in on the deal. Either by phone call or email everyday after work to remind me I have to workout before heading to bed. Even on the heavy/hot/shitty days....
Here goes...

Movement Prep: 15 mins
Tri-set
12 reps each for 4 rounds
Pull-ups
Dips
Sit-ups

Tri-set
8 reps each for 4 rounds
95lbs Barbell
Push Presses
Bent Over Rows
Hang Cleans

Heavy Ladder
Dead Lift Pull (alt. grip every round for 8 rounds of 3 reps each)
155
185
205
215
225
225

Movement Prep: 10mins

The Long Wait is over...

2011-08-07T08:56:00.000-04:00

Just to start off, this will be a rather lengthy entry. So if you don't have much time right now, just try to take in the blog in small doses.

So the test came...I went up a few days early just to unwind before getting wound back up again for what I was sure was going to be a rather lengthy and intensive exam. In actuality the test ended up being 6 hours in time. A full head doctor written exam just so they can find out if I am insane enough to be controlled and not turn on them. The another exam to explain those answers just so I can seem neutral and not partial to emotions or personal feelings.

"Approved." Those were the words I was waiting to hear...that simple word to let me know that these years have not been in vain. To have fruition of all the effort and patience and determination towards this goal. Doubt has entered my mind on and off through out this process...along with the feeling that perhaps I am waiting for an absolution that will never appear...
Yet now it has come and the fire that was only kindling for the past month or so has been given fuel to burn hard and bright again...

So for the reason that some of you keep coming back to this blog (and thanks for your patience due to my inconsistency)

Here I'll put down the workouts I have been putting myself through this past week.
: remember I have taken the past month off from any sort of orgainized training :

Movement Prep: 20 mins

(tri-sets) 4 rounds
Body Weight Dip: 10
Lat/Pull-down: 12 - 160lbs
V-ups: 12

(2nd round) 3 sets
Elevated Push-up: 15
DB Row: 10/50lbs
Windmills: 5/40lbs - side

Movement Prep: 10 mins

Movement Prep: 15 mins

(super set) 135lbs 5 rounds
Push-Press: 5
Hang Clean: 5

(tri set) 3 rounds
Dive Bombers: 12
Sit-ups: 15
Body Weight Squats: 20

(super set) 4 rounds
Inverted Row: 10
Dead Lift: 90lbs/12

Movement Prep: 10mins

Movement Prep: 15 mins
(super set) 5 rounds
TRX Horizontal Row: 15
TRX Dips: 12

(tri set) 3 round
TRX Y's: 8
T's: 8
TRX Curls: 8

(super set) 4 rounds
TRX Single Leg Squats: 8/side
KB Swings (1 pood) 12/side

Movement Prep: 10 mins

....This morning I wake up to the fact of 22...count that out loud to yourself...22... and realize that many young souls...SEAL's no less....lost their lives yesterday.... the details will be clouded in mystery and that should be the case...the less information the general public knows...which means the less information for the enemy...
I hope and pray that to whom ever or what ever happened, that they find peace to what ever god or deity they worship because there will be no mercy or quarter given...especially when they are too afraid to face combat head on...but I digress...there are those at JSOC and DOD that know more and have already found out who the enemy is and have already put into place counter measures to deal with the situation...

Pray for their safe return, and pray for the enemies swift demise...

10 days...and counting....

2011-07-15T11:15:00.000-04:00

Much has changed in the few weeks since the last posting. What may be the most drastic is that I have not trained hard nearly at all till last night. Moving (which requires much effort if you have heavy furniture), letting go of one job while taking another, counting down the weeks/days/hours till this final test. Not knowing if this will be my release to carry forth towards my ultimate goal....or just to fall back into more waiting....

In the mean time, I've taken a new student under my wing....there is something to be said about someone who is hungry for knowledge and to improve themselves....reminds me those years ago when I would not take no for an answer and I was determined to win and to overcome no matter the odds...

Over time, the mentality can be worn down...I am praying to finally begin my journey that I have been preparing for....I believe this has been more of a mental/psychological rest than a physical one....

See you there...

Out in the Rain...

2011-06-15T20:16:00.000-04:00

Well not really, just with the background of thunder and rain to come....felt like a good evening to RKC.

1.25 Pood (45lb) KB
5 rounds of 5 reps
Hangclean/to Swing
Snatch

Bent Over Row: 4 rounds of 10 per side
One Leg Push-ups: 15/per leg 4 rounds
Halo's 20 reps
Press: 5 rounds of 5/side

just more heat and time for the good ol' knee injury to come back, guess I'm hitting the pavement a little too much....
the 25th....I hope it will end soon...

see you there...

thanks boss...

What's next?

2011-06-12T19:51:00.000-04:00

Ever get the feeling like you've been punched in the ear only to turn and knock the fucker out who hit you only to find no one is there?

Guess it has been one of those episodes, just trying to keep things together. In my life, in my head and I'm still told to wait...just wait...
Even training like I would want to comes as a challenge as more demand is placed on my shoulders while all I want is to escape and tell those soulless bastards to burn....burn like I know they should.

The date is just over a month away, it might as well be another year...
With my anger I try to crush all who stand in my way, knowing that I'm only burning the world around me.

4 rounds of each, no rest until it is over:
10 Pull-ups
10 Push-ups
5 Dips
20 Flutter Kicks
*water*
5 Suspended Push-ups
3 Windmills/side
5 Hesitation Push-ups
done....see you there...

It is a pleasure to burn...

2011-06-10T22:11:00.001-04:00

So with this incoming weather,
I will honestly say that I've had enough of this BS humidity and heat.
I'm tired of sweating for no good reason other then just standing outside. If this is what "the south" has to offer, you can count me out and clean up my puke.

Oh and with at least 7 infomercials on this "ultimate" program to get you (lean, ripped, strong, sexy blah blah blah...) then please stop stuffing your face with that last bit of pizza/beer/chocolate etc, etc and realize this...

No matter how many Twinkies you keep eating, your not going to have flat, hard abs and neither are you ever going to attract that hot neighbor you've had your eye on for the last 8 months. Their not into you because you lazy slob never got off your @$$ to begin with and worked hard in a systematic form or system that wasn't thrown together by salesmen and marketing bastards who put their own workouts (or the one's they read out of Men's/Women's Health) on DVD and now want to show you the most painless and easiest way of getting away with nothing while they run off with your money.

There is never a lack of knowledge, it is always a lack of application...

may you burn like I do...

Hello Old Friend...

2011-06-05T18:02:00.000-04:00

"...another date, another test...will it end? will it ever cease? will I finally be given my chance?....just wait...that's all I do now..."

Nothing fancy just everything hard...

8 mins of movement Prep: just tired of ignorance and stupidity...poor poor iron...you always feel my wrath...

Incline Press: 135lbs
2x8
2x5
(superset)
Incline Push-up
4x8
Lat Pull-down
4x12
(superset)
Alternate Hesitation and Plyo Push-ups
4x6

135lbs Barbell

4 rounds of each
5 reps of Deadlift
(superest)
5 reps of Shrug
(superset)
Hangclean

3 rounds of:
3 reps of Push Press
(superset)
5 reps of Bent Over Rows

4 rounds of Versa Push-ups 12 reps
(superset)
One Legged Squats 6/side

I'll see you there....

To the Pain....Through the Pain....

2011-06-05T09:28:00.000-04:00

"...get up...get off your knees and crawl back to your feet if you have to...get up because no one is here to help..."

10 rounds of:
-20 Push-ups
-50 Body Squats

4 rounds of:
-10 Pull-ups
-20sit-ups
-20 Push-ups

2 rounds of:

25 hanging knee raises
50 sit-ups
50 Flutter kicks (4 count)
50 Crunches
25 weighted sit-ups

"....keep breathing....each batch of air you take in is defying the odds...never lets them win...never lets them feel as if they can take over...
get up...and make them pay..."

Push/Pull

2011-05-16T20:46:00.000-04:00

The goal for this day is for Maximum Tension through your movements.

Try for a simple upper body push/pull complex.

Start for a 5 by 5 set/rep load

Find a weight/resistance that will tax your anabolic system but hardly touch your aerobic system.
My weights are on here for reference and for me to remember...in case I forget...
(have fun....hehe)

Incline Press (BB or DB) 145lbs
-superset
Cable Row 120lbs

Shoulder Press 95lbs
-superset
Lat Pulldown 150lbs

Tri-cep Push up BW
-superset
High Pull 70lbs

Maybe it is because I don't like the word QUIT!!!

2011-05-11T21:04:00.000-04:00

7 mins of Movement Prep

3 rounds of 12 repetitions.
Superset each pair of movements
Move as fluidly as possible and in between sets keep moving.
(Jump Rope, Body Builders, Burpees or any sort of constant movement)
Once you get your heart rate up you don't want it to come back down

Snatch Grip Deadlift: 115lbs
T-Push Up: Body Weight

Split Squat with Press: 20lbs/side
Pull-up: Body Weight

Romanian Deadlift w/ Row: 85lbs
Russian Twist

Versa Push-ups: Bodyweight
Fetal Flips: Body Weight

see you there...

No Gym...No Problem

2011-05-08T11:05:00.001-04:00

2 rounds of 15 repetitions as quickly as possible. Keep quality of movement a priority, no cheating.
* (per side)
(If you have weight or resistant available, use if you feel necessary to keep an equal workload through all movements.)

Squat
x
Static Lunge *
Dumbbell row (body weight row)
x
Push-up
Swiss Ball Crunch

Deadlift
x
Step-up
Dumbbell one-arm shoulder press
x
Close-grip lat Pulldown
Reverse Crunch

Use this as a total body workout at least two times per week for two weeks.

GET STARTED!!!

RKC....

2011-04-22T22:11:00.000-04:00

In the fading moments of light this evening I began my circuit...

1 pood as my work weight
35 mins as my work time
20 mins of movement prep (trying to keep my back and hamstrings loose)

4 rounds of each, with as little rest as possible between to keep my heart rate up.

2x Alternating swings
2x of Two Handed Swings

Cleans to Press 5 reps/side
Dead Cleans to Windmills 5 reps/side
Cleans to Press 5 reps/side
Dead Cleans to Windmills 5 reps/side

Snatches 5reps/side
Russian Pumps

I guess you can say that I'm starting to turn a corner, tossing off the dust and getting back to what I love the most. My crazy Russian techniques and theories and my application of them. Working on taking care of domestic chores that have been on the back burner for a while and I am grateful that I've had the time to catchup and refocus on the important priorities in my life, regardless of what may seem to be taking up my time....

the most important resource...time...

see you there...

And all the world for a cup of water...

2011-04-08T19:12:00.000-04:00

Max Deadlift:
10 sets in escalating weight format:
135lbs - 20 reps
185 - 12 x2
225lbs - 5x5
285lbs - 2 rounds of 3 reps

10 rounds of 5 Wide Grip Pull-ups/Dips
.....just more to follow...

Stop, Look and Listen....

2011-03-16T21:43:00.001-04:00

Movement Prep: 20 mins

Inverted Rows: 3x10/12/15
Elevated Push-ups: 3x10/12/15
Leg Thrust: 2x20
Dead Clean: 3x8/side
Press: 3x5/side
Snatch to Press: 3x5/repeat 3 times per side 3 rounds
One Legged Hesitation Push-ups: 6x3/side
Inverted Rows: 6x6

Movement Prep: 10 mins

I can still see their faces....everyone of them...looking back at me...calling my name, holding out their hands...wanting me to join them...I will my friends/mentors/loved ones...but not yet....not yet

there is nothing to relate....seeing darkness on the other side...twice no less...all out of the reach of the arms of those who care...just like my birth it will be with my thoughts and no one else....just my thoughts....

hope is fading fast and all I can do is watch as those who wish for change or for peace die while the rest of the world places their bets...

I don't smile because their are task left undone...a shortage of liberty and freedom with a surplus of greed and corruption...

I run because I know my brothers are not resting...they are fighting for me....for me to run harder...

I push harder because the more I want to let them in...the farther apart they are from my heart...
...with too many faults to count...I just want to no longer let them down...

in these games I play...over and over in my head....the conversations I know I will never have with those who I will never meet again...it's a race I know I can not win....yet I will fight anyway...knowing the battle will consume me...one day or another....

Made of...

2011-03-07T21:23:00.001-05:00

here I am another night with you on my mind...the breath taken out of the air...foot steps come sounding back to me...

"...as the night comes in again,

what is left my friend...what can I do now..."
Movement Prep: 15 mins

Isometric hold: 5 rounds, 2 mins each

static hold push-up: 5 rounds 1 min each

"...that life I couldn't have is in the hands of another...may you find what you're looking for..."

Maddening day....

2011-03-06T21:46:00.000-05:00

..."listening to Made of Tears, trying to lower my anger before I take some rest..."

8 rounds into my 10 rounds of push-ups...just resting only about 20 seconds between...a tabata set-up.
15 reps, ladder down to 12 then to 10...but no less...
Got my Pull-ups and dips to come...come on shoulders, hang in there...

"...every day is just like the last, only those with greed and lust in their hearts are positioning themselves to take more and more from the souls of those who actually give a damn...if a revolution came tomorrow...I wouldn't be too upset...just saddened for the country that could have been....just got too caught up within itself due to denial and bigotry, hypocrisy and sloth...."

15 mins of 5 pull-ups super sets by 5 dips on the minute every minute.
Renegade rows with 30 lbs on each side: 3 rounds of 10...anyway you can get to them...rest no more than you have to...10 to 30 secs...

Presses Russian Style with 45lb...5 rounds of 5
super set those by bent over rows of 50lbs 5 rounds of 5 on each side...

"...the lust I feel in my heart is only matched by my shame...by my regret of not accomplishing what is my blood line within me...I haven't contributed yet and all I want is my time to shine...to fight like the rest..."

...I'll see you there....

Act 1, Scene 3

2011-03-02T21:23:00.000-05:00

As the story goes, this would be another workout entry. I could go right into the fact of the amount of work, sets, reps, timing, movements, and intensity of... but tonight I won't. I am facing the fact that each day that passes is another day that I haven't fulfilled my goal...that I haven't accomplished my mission in life...just treading water...waiting...like the rest of these fish...yet they don't seem to mind...

Not being satisfied with this, I try to fill my time with many things...hobbies, activities...distractions if you will...trying to make my daily motions as if I'm being recruited...watched and gauged...or some degree...the numbness in my hands has been coming back...as well as the strain on my back and shoulders...but I have found a way to get around these problems and still complete my task...

I'll find the words I'm looking for...perhaps tomorrow...until then...next time....

I'll see you there...

Grind....

2011-02-22T21:56:00.000-05:00

Movement Prep: 12 mins

Rotator cuff work: 7 mins 10lb plate

135lb BB: 5 sets of
Deadlift: 8 reps
Hangcleans: 3 reps
95lb BB: 5 sets of
SEALS: 5 reps
Push Presses: 3 reps
Alt. Lunges: 5 reps/side

60lb DB 3 sets
Russian Swings: 2/side
(superset)
Power Clean: 1/side
(SS)
Windmills: 3/side
(SS)
Bent over row: 5/side....

looking forward to more this week...see you there...

Day 2....

2011-02-14T21:58:00.000-05:00

Dead Hang Pull-up: 2 rounds for 1 min
Inverted Row: 3x5
Half Pull-up: 1x12
Static Hold: Chin over Bar: 1 for 38 secs

Deadlift: 5x10 176lbs
2 Hand KB Swing: 5x12 1.25pood
Hip Extensions: 3x10

KB Floor Press: 5x10 1.25 pood/hand
Bent Over Row: 5x10 1.25 pood/hand

TRX Wide Push-up: 2x10
Dead Clean: 3x10/hand 1.25 pood

Farmer's Walk: 3x100ft per round...

Spartan...and angry...grrrrr

2011-02-13T20:27:00.000-05:00

Day 1:
Density Pull-up: 20 sets/3 reps every 20 seconds
Deadlift: 135lbs 5x5
Push-ups: 5 x 20 reps
(superset)
Static Lunges: 5x 20 sec/leg
High Plank: 5x30sec
Squat Thrust: 8x 20sec
(A few hours later)
Dead Clean & Press: 3x10/arm 1 pood KB (35lb)

It hurt so good....guess it never gets old...

I won't give up....I'll never give up...

Feb. 12....

2011-02-12T15:30:00.000-05:00

Back on here again has made some things overwhelmingly clear. I am not able to keep up with the blog like I wanted. Second I feel that sometimes my training practices have been more detrimental to my physical health and I can't seem to find another way to vent my anger at the world.

Cycling through different protocols and gauging from bodies performance from day to day. I have managed to put back on about five pounds of body weight. Also while keeping from completely shutting down due to fatigue and prior injuries from being aggravated.

Just getting around today becomes a chore due to the body wanting to give out. Sleep doesn't bring rest and my academic studies have taken a step back. However, I know I will accomplish my goal to serve this country and to use the tools that have been given to me and the resources to use these gifts....

...I'll see you there....

Get up....get up and fight...or die trying...

2011-01-23T09:07:00.000-05:00

Learning to train with pain...with soreness, stiffness, sharp stinging in my body. Is something I've learned to tolerate and get around. Sometimes it can be overwhelming especially when numbness sets in and keeps my body from functioning.

Push-presses become more of a challenge...Deadlifts have become painful...SEALS are the bain of my existence right now...but I keep doing them.

10 hour days of physically beating myself down...sleep being in short supply and my personal life being at strain....makes anyone question their motives. I do have a strong family however, and I'm just too damn stubborn to give in to all of those saying that I'll never make it....and to those I give a defiant F*$& YOU with my sideways middle finger to the world....yes I hate the world and most people in it....

I know one day, society will start to tear itself apart...total chaos will take control and those desperate enough will look up and scream, "SAVE ME."....I will look down...kneel and whisper, "....no...."

New Year....same old grind....

2011-01-01T10:01:00.000-05:00

Day 1:
Versa Push-ups: 4x10
SS
Flat Bench Press: 4 (95-12r, 135-10r, 135-8r,135-8r)

Bent over row:45lb (4x12,10,8,8)
SS
Press: 45lb (4x8,8,6,6)

Hanging straight leg raise: 2x15
SS
Sit-ups: 2x15

KB hangclean: 1.25 pood: 5x8

movement prep: 25 mins

Day 2:
Front Squat: 3x6 (135/150/185)
ss
DB Lunge: 45lbs: 3x12/side

Romanian Deadlift: 225lbs 4x5
SS
Push-press: 4x5 (95/95/135/135)

Man Makers: 4x2: 135lbs

cool down: 15 mins

Over my head....

2010-12-13T19:11:00.001-05:00

....how do you make me feel this way
Like I can take on anything
Your over my head
You make me feel like I'm more than I am....

You belong to him while I have burned for you....
You are falling in love with him again while I am falling apart....

3 rounds:20 reps each
Push-ups
Pull-ups
Sit-ups
Lunges
Deadlifts
Woodchops
Bent over rows
Press mtn. Climbers
Pentagon lunges

Done for time....I've got plenty...didn't think I would make it this far...you wanted to stay...while I needed to leave and face the evil abroad and home...

Why did you not yell at me when I walked in the door...
...keeping him from coming in and hurting you again....

God how I hate to remember...how I hate you god...

Hello Demons, Meet Skeletons....

2010-12-12T21:02:00.000-05:00

...hands hurt....pain coming from my back into my shoulders....makes them numb sometimes...

at night I wait for those arms to comfort me....to take my pain away...

...I see you waiting...I will join you....but not yet....

Take 95lbs on a barbell and just let loose...

I didn't measure or count this day (this past monday)

Hangclean: to fatiuge
Push-Press: to fatigue
Deadlift: to fatigue
Front Squat: to fatigue

I did what could be done with in 10 rounds or so...or about 45 mins worth no including stretching and push-up pyramids....

When being evaluated, I find it hard to believe that somehow that I passed this far...guess it is just a part of my personality to no trust too quickly and to not let my guard down too easily....

It is in this time of year that most of my reflection of the events in my life come up...during when I need the most focus and sleep...(both have been hard to come by lately)

Maybe I didn't hold on when I should...or perhaps I knew that I didn't measure up to what I wanted the most....
Playing memories in my mind...talking to those who no longer walk among the living...
...talking to those no longer walking with me....
...talking to those who have never come to pass...or never will....

Mentors have come and gone in my life...mostly be violent circumstances...learning how to be in this world...by way of hard methods...

I'll never let those I love know these feelings....
..never will they know hunger...
...never will they know cold...
...never will they not have a home to sleep in...
...they will have love in their lives...they will have a family....

maybe I'm just tired...
........

I do miss you....
everyday....and until you return.....I will stand guard....

Plyo step-ups: 4 rounds of 12/side
Incline Bench Press: 135lbs

Front Squat: 4 rounds of 5 reps
Deadlift: 135lbs

Versa Push-ups: 4x12
DB Squat: 70lbs

Trying to find motivation....

2010-12-02T21:13:00.000-05:00

It is 9pm and I have to be up in 7 hours....how can I get something productive down when I'm ready for sleep to embrace me and allow for brief peace....

Right knee has come back and won't settle....

Perhaps I'll just go through pft work....

here I go....ten rounds of each

20 push-ups
40 sit-ups
20 Body Squats....

for time...I'll post later...

Round 3....

2010-12-02T21:08:00.000-05:00

Tired....showing it....

135lb bar...

5x3
Front Squat/Deadlift/Shoulder Press

Lat Pull-down: 200lbs 5x5
DB Row 65lbs: 5x5

SEALS: 3x3

Plyo Shuffle: 4x8
/Body Squats: 4x8
/Dumbbell Swings 60lb: 4x8

A call that may never come....

2010-11-23T22:00:00.000-05:00

The times were set and the dates were scheduled....at least I thought so. Even after following up for conformation...nothing was written down and now I am a ghost in the machine again....figures...

5 rounds of 5 reps: front squats - 135lbs
(Superset) Push-ups: 12 reps

4 rounds of Dead lifts - 135lbs: 15 reps
(superset) Push-ups: 15 reps

Weighted Lat Pull-downs: 4 rounds - 140lbs, 180lbs, 200x2
8 reps, 6 reps, 4x4

I'm running the equivalent of 3 miles a day. Dozens of dead lifts, lunges, pulls and squats on top of that as well. Shoulders are sore, back burns and knees are stiff...why do I keep running myself in this gauntlet...why am I waiting for a call that may never come...and answer that will never find its problem....

Part of me wishes I had just gone through the MEPS process and I could have been going through SERE training at this point...on the pipe line...on my way to the show...

I could disappear then...serve and disappear at the same time....

Office Work

2010-11-16T19:35:00.000-05:00

Front Squat: 75lb dumbbell 5x5
Incline Press: 135lb 5x5

4 rounds of Pull-ups and body Dips
15, 12, 8, 6

Romanian Deadlift
4 rounds
15, 12, 9, 6

MB 18lb Squat Thrust/Press
10,10,10,5

Another Day goes by:

2010-11-11T21:12:00.000-05:00

Now that I've got a set mission, a date, a goal that is now not so abstract.

Another day goes by till my chance arrives....

DB Thrusters: 25lb dumbells
5 rounds of 12 reps
(superset)
Deadlifts
5 rounds of 10 reps

Lat Pull down: 5 rounds
110lbs 15 reps
120lbs 12 reps
160lbs 10 reps
180lbs 8 reps
200lbs 4 reps x2

(superset each round with 15 push-ups)

50lb swings
3 rounds of 15 swings

50 pull-ups
100 sit-ups

5 by 5 Ready!

2010-11-11T21:08:00.000-05:00

95lb barbell

Zercher squats: 5 x 5
Zercher Good Mornings: 5 x 5
Overhead BB Press: 5 x 5

Five rounds of five repetitions with no rest between sets and movements

10 rounds of:
10 push-ups
10 pull-ups
10 sit-ups

Smile my friend...I see you coming...

2010-11-04T21:25:00.000-04:00

Tired, sore and wanting this day to get into tomorrow. Knees are hurting, back is burning and shoulders are stiff and achy. Moving through the day is getting in the way of my training. Even now I've just settled down into a ten rounds of 12 push-ups and 10 pull-ups.

Finished now yet I feel the need to do more...mind is willing yet the body fails....failed myself. Perhaps I'll push for more after I'm done here. Get another one tomorrow, cause I know the training that is coming...and it is unforgiving. Doesn't care who you are, where you come from or what you did before. The standard is the standard and nothing less. Either I'll get through or I'll break my body to come up short.

Sleep is deep, short lived and leaves me wanting more when I rise before the rest of the dead. I'll make sure they are all behind, even as my first steps each morning are the most painful...

Steady......stay steady....stay the course...

2010-10-31T20:00:00.001-04:00

The call finally came....the meeting finally happened and I have been accepted to move forward towards my ultimate goal. Trying the entire time over two hours not to jump out of my skin due to nerves, fatigue and overall anxiety. Patience and determination to prove that I will not be denied where I feel I belong. To be in the house to freedom radiates from....

Movement Prep: 15 mins

Hips are tight, legs are stiff and shoulders are just starting to recover.

Incline Press: 95lbs (3x 12 reps)
- superset

Bent over DB Row - 45lb (3x 8reps)

Bar Shoulder Press - 50lb (3x 8reps)
- superset
Pull -up (4x 8 reps)

Hangclean - 135lb (3x 5reps)

Hanging Leg Raise (3x 5 reps)
- superset
Push-ups (3x 12 reps)

Movement Prep cool down: 10 mins

That's all Ive got in me today. Between work and my complete lack of consistency when it has come to training I share only in the humiliation that I have fallen so far and yet I can't afford to not be here. I'll begin two-a-day training tomorrow morning, I have the plan to execute. Just need to find the energy from somewhere to make this dream into a reality....I wish I could pray....but I know it will fall on def ears for lack of praise....

Us vs. Them...

2010-10-23T11:52:00.001-04:00

CMS administrators are effen crooks. Unwilling to change/bend or even be open to logical solutions for a problem they helped cause. They freeze teacher salaries for 3 years straight yet some how they always find money in the "budget" to give them selves raises. They won't listen to parents that offer help maybe because it will cut into the greedy bastards wallets. Fire the superintendent and it's immediate supporting staff. Budget problem fixed...

The day drags on...

2010-08-31T21:51:00.000-04:00

Movement Prep: 12 mins

Flat Bench (135lbs)
- superset
Foot Incline Push-ups
12 reps x4

Upright Row (75lbs)
- superset
Pull -up
10 reps x4

"...I guess I'm just fed up of this American entitlement. Just tired of this hypocrisy that fuels the egos of these pathetic carbon based beings...I have to share my oxygen, my energy and my well-being in the same space they waste day after day..."
Hangclean (135lbs) 5 reps x4
- superset
Hanging Leg Raise 20 reps x3

Single Arm Shoulder Press (65lbs) 5x5
-superset
Body Dips 5x5

"...all I can think about is just ramming their teeth through the back of their g*% d@!# head! ...tell me how to do this job again...tell me how it should be you lazy fat F*$&! when your dragged out into the streets by the rioting masses bend on chaos....you'll look up and scream out (HELP ME!!!) I will look down, kneel to you and whisper....no....."
This is just another small window into what I have been keeping up with. My frequency as increased with more occurrences during the week and more on the weekends. If my brothers don't get rest, then neither should I. I hope to be able to get more samples on here as these days start getting more and more constant. I look forward to seeing you there...

"...getting burned out... looking for a fight...maybe I should take some time away from these freaks....just an excuse for them to just get in my way...they keep on picking and trying to get a rise...don't worry...when all Hell! does come to pass...I will see you there only to watch you get ienveloped by the fire...and I will laugh...

Back to Formal Movements

2010-08-08T21:08:00.000-04:00

I've gotten tired of always trying to use "equipment" to gain some sort of stimulus. Bodies tired from all the up and down, concrete and diamond plate can take a tole on joints and bones....had another break through today....

let's examine the shoulder complex:

We all understand this joint to allow upper torso flexing and extension for any type of movement to push/pull and/or grasp any object around our bodies. To stabilize while holding a child, to press away while moving a shopping cart (or furniture in my case), or to bring something closer to our point of origin; like a loved one or a long lost object.

What we usually don't understand is the fact that our rotator cuffs, rhomboids and trapezium muscles are under constant tension. Even as your sitting there reading this, the extensors in your neck are placing load on your upper shoulders which in turn have to contract to hold your upper torso/complex in place. Like the feet, these muscles get no rest and very little appreciation. Until something goes wrong and you are left immobilized and no longer are able to have full use of that part of your body the same again.....

Take it from me, I've dislocated my shoulder before....can't say it would be something I would look forward to...

Movement Prep: 15 mins

Overhand Pull-ups: 10,8,6,6
(super set)
Push-ups: 20,20,20,10

Chin-ups: 8,8,8,8
(super set)
Dips: 10,10,10,6

Sit-ups: 30
Ranger Crunches:20
Heel/toe touches: 20
Plank: 1:30

5 rounds
Pull-up: 5 reps
Straight Leg Raises: 5 reps
Hesitation Push-ups: 5 reps/side

New Standard

2010-08-08T20:48:00.001-04:00

So I've set up a new standard. 5x5.

1.25 pood KB duals...

Sumo Squats
Hang Cleans
Push-Presses

5x5

Snatches

Shoulder is starting to come around again. Pain comes and goes, a lot less frequently....Starting to come around.
\

"....still hot out here, no ones looking, maybe I should just push this guy out of the way...no one will come to help...only stair and acted shocked...just like the scared sheep they are...wanting nothing else bu their overpriced Toyota's and Volkswagen's...judge and look down on everyone else who doesn't act/try to live like them....just another day at the office..."

Through the grind...a new pain comes...

2010-07-27T21:04:00.000-04:00

"...starting to get hot as the sun comes from behind the clouds. there is no hiding from it and it won't let up. Too many people with nothing to do with the money they got...perhaps I could persuade them...give them a purpose...."
So I'm doing some Windmills with my KB. So there is a sharp shooting pain in my left shoulder again. Doesn't mean I'm going to stop. Everyday that I'm not training, my enemy is getting stronger....

"...god...is there a god? there is a god....there is? just another stop with another name attached to another number. we are processed as numbers everyday, yet all they can think about is their hair, make-up and S*#&@y SUV and if it has the right kind of chromed wheels or not... god...give me strength...I've never believed in you before...seen the work of your children as they kill each other...before my eyes...everyday...no letting up...."
KB Windmills: 5x5
(superset)
KB Presses: 5x5/side

still trying to work this shoulder through it. can't let up now, tomorrow fast approaches...

"10 tons....that's all I have to move everyday....just 10 tons of mostly useless S&#@ for people who could give a F#$%....please give me that call...I'm waiting, wanting to burn through the fire...give me the reason to unwind and take it out on the poor soul standing against me...."
KB Snatches: 5x5

I'm taking time on the left side as the pain is getting sharper then duller, sharper then duller. Back and fourth, so there could be possibly two answers to what's going on. I might have strained the rhomboid just in front of the shoulder blade, or I could have possibly strained my rotators cuff if which I would simply say I'm screwed. Rhomboid strain I can work around/through with reasonable care and healing will be minimal for further damage. A rotator cuff could range from a slight strain to a full blown tear as these feel relatively the same since I've done both to the same shoulder at different times. Still able to function yet with constant pain....
...guess it's just another body part for the hurt locker.

Through the fire I cast myself anew....

2010-07-22T23:08:00.001-04:00

...so there's a new heat wave coming in, and here I am stuck inside this metal box and the noise will just not stop...

...trying to find any excuse to just walk out of it, if only for a minute...yet I know there will be no relief once I leave...

...guess I'm here until they give me that call, letting me know I finally passed their judgement...

So even with the heat, exhaustion and the lack of sleep setting in, I still like to get out and shake it loose to see if I've still got an edge on all the rest of the dumb F*#'s I have to deal with everyday...Here goes:

Incline Presses: 5x 12 reps
(super set)
DB Floor wipers with 50lbs/side: 4x 10reps/side

Floor roll outs :3x 10 reps
(super set)
Pull-ups: wide grip: 3x 10 reps
(super set)
Dips: 3x10 reps

SEALs: 5x 8 reps/ 95lbs

135lbs on a barbell...I took it for a ride while I try not to notice everyone either staring, walking away or trying to ask a dumb ass question while I'm actually working while their stealing my oxygen...if only we used sterilization in this country...
god what a relief that would be....

135lbs: Dead lift to push up to hang clean to push-press to overhead squat/ and repeat: 3x 4reps....a good day...

(2 days later)

So I found my "courage corner" today. Felt good and bad all at the same time.... at least I still know how to find my weakness through strength....and my strength in weakness

4 rounds/circuit style of:
1 pood KB swings/20 reps/side
Hang cleans/5/side
(super set)
Presses/5/side

Russian Pumps...followed by 5 Min's of Turkish Get-ups alternating hand grip every rep...
I got somewhere around 60 reps total yet my shoulders are actually feeling good...I'll see how they will function tomorrow.

And on this day...we rest....

2010-07-17T21:55:00.000-04:00

Having a full week of heavy work and on top of that some heavy lifting/training. A body can take some abuse but after a while, it will tell you "no more". So I took most of the day to just keep a low active level and keep my body moving but no exertion unless needed. Walked most of the day and spent time with the family...

There has been some weird Karma in the air over the last 48 hours....maybe its just that I'm getting more tired of people and their complete lack of effort in anything they do anymore...Just entitlement and bigotry and being a perfect example of what not to aspire to with $*#! loads of hypocrisy...

Stay in the slow lane with your cell phone on...at least when you finally wreck you won't be a road block to the rest of us to actually work for a living...use your turn signal even when your not turning...at least there we'll know where to find your body/car on the side of the road/house you crashed at....speed speed all you want because when you finally do get around me going 100mph you'll go the equivalent of 40 yds only to get stuck behind the slow bastard that's on their cell phone with the turn signal light on in the fast lane....

The body is meant to only perform 6 motions. No more and no less.

1. Push - and anything related to the pressing of an object away from your upper torso
2. Pull - any movement that brings an object closer to your body
3. Bend - every time you lean down to get a dollar off the dirty street while you show your plumbers ass to everyone...

4.Twist - Chubby Checker
5. Lunge - Image climbing stairs, only with effort and without high heels...
6. Squat - you can sit on the toilet right? You can squat then....

Small Push, Heavy Pull

2010-07-15T22:18:00.000-04:00

I made it to the center for my 3rd day in a row of training. Actually took today off since I know that my body needs a rest before they try to throw everything they've got at us tomorrow.

Incline presses with 70's. Felt fine, almost light during my 5 sets of eight.
rounds of heavy cable rows, sit-ups and pull-ups
probably 6 to 7 rounds and repetitions were from 5 on the heavy side to 12 on the moderate side.

I didn't really pay attention since I was with my wife and I was more conserned with spending time with her. It's been a while since was last talked....

Finally got to the heavy bar and began my weight and rep ladder at the deadlift.
1. 135 for 15 reps X2
2. 205 for 8 reps X2
3. 225 for 5 reps X3
4. 280 for 2 reps X3

Felt good since I was last under the heavy bar was about a year and a half ago. Pulled almost 400 that day...

I'm out of practice but I'm not out of touch of what I know my body can do. Also what I know I'm capable of now in context...I will regain and I will rise again....Just a matter of time now....

Another Day at the Office

2010-07-12T22:47:00.000-04:00

Here it is July and almost a friggin month since I last posted! Well I guess I'll get started by saying that I've been on a dual workout that rotates 4 days out of a week. I've started to rotate in RKC Mininum at least two more days to keep my shoulders and heart healthy.

Today was more of a power and torso day:

Deadlifts: 6 rounds
2 - 135lbs for 10 reps (superset) Versa Push-ups for 10 reps
2 - 185lbs for 5 reps (superset) Versa Push-ups for 12 reps
2 - 205lbs for 2 reps (superset) Versa Push-ups for 15 reps

SEALS: 95lbs
3 rounds of 3 reps (superset) Half Turkish get-up with 25lbs 3 reps

Barbell Shrugs: 4 rounds 225lbs for 6 reps
(superset) with Standart Push-ups for 10 reps

Floor Wipers: 3 rounds 95lbs
12 reps (superset)
25lbs DB Push-Pulls 3 reps/side

Rolling Children: 3 rounds of 8 reps
(superset)
Pull-ups: 8 reps/bw

That's it for the day, I have been alternating between a upperbody/strength day followed by a lower body/power/torso day. Tomorrow I'll follow some NW principles and RKC afterward. Got alot on my plate right now and my wife reminded me of that. I still feel like I'm falling behind as I wait...funny how that goes. You feel like your preparing all while just trying to tread water before they call your name....good luck to us all....

Until next time.....

Strength, Honor, Respect...

Just pisses me off...

2010-06-25T20:24:00.003-04:00

Just pisses me off....
"Turn on the radio and it seems we can't even bury our dead correctly anymore...
Years of miss-management at Arlington National Cemetery, where all the ground is full of indispensable hero's and yet we can't even be sure that whose name is chiseled across the stone is even who is in that tomb..."

Just pisses me off...

I snatch the 135lbs from the floor again, bringing the load to my chest before I shove the weight off my body to the sky above...another weight I carry overhead...

"Watch as another house I deliver to as a kid sits outside burning from the heat...diaper full of stench and urine...parents don't give a F&#*. All they want is what I've got in the box...not worth my time, got another place to be in 5 mins..."

Just Pisses me off...

Can't tell you the number of times I feel like slamming that punk’s head through the floor.... Stair at me again and I'll show you what it's like to be angry at the world...
20 reps down...10 to go...Another pull-clean to jerk with 135lbs. Shoulders are screaming...back long ago quit but I don't care...they will listen if they know what's good for them. I'm in charge here and I say when we can quit...

Just pisses me off...

"No one has ever won a prolonged war - Sun Tzu" "Guess we never learned...we can't just go in and keep a simple mission simple anymore, we've got to save the F*&$@!^ world don't we? Just can't leave it alone, got a hole in the ocean but were too lazy to fix it cause we've got our balls held by money hungry corps. We have our pride held by the Chinese, and were basically the whipping boy for all the crybabies of the world who can't defend themselves. Quick to spend more money than we have to save everyone else.... Everyone but our selves..."

Just pisses me off...

So tell me this, why is it everytime I step up to the stage ready to take my place in line to hold back the tsunami of the end of Freedom and Democracy...you've got some bigot there at a desk who says, "Sorry sir but all processing is currently tied up right now, you'll just have to come back another day." Come back another day? REALLY? I feel that I've been preparing my whole life for this and you say that it's not enough to want to serve your country and gladly give all that you are to it but because some other dumbass wanted priority for nothing useful what so ever?

Hummm.... I’ll remember you when the apocalypse comes...if we survive that long....

Movement Prep: 8 mins

SEALS
5 rounds to fatigue
135lbs

Deadlift
5 roungs of 5 reps
225lbs

Bodyweight Bench Press: 180lbs
4 rounds of 3 reps
(superset)
Push-ups: to fatigue

One round of SEALS with 135lbs, to 30 reps...then done.
Just pisses me off...

Just like the first time...

2010-06-22T22:53:00.000-04:00

Ever walk into the place where you know your going to sweat and still work hard. Yet it feels almost like that first time you stepped across the threshold years ago?

Felt that again and it seemed as though I had been out for longer than I had been in the rough. Could hardly find the motivation, even when tuning everything (and everyone) out still felt harder to move.

5 rounds of
Pull-ups: to fatigue
Dips: to fatigue

3 rounds of Turkish get-ups with 40lbs
3 rounds of Shrug holds with 120lbs

Single leg squats (3 rounds of 3)
Medicine Ball push-ups (3 rounds of 10)

25lb dumbbell push-pulls (3 rounds of 5 /side

Wrecking Crew...

2010-06-20T18:08:00.004-04:00

So I came in with little time but more frustrated than usual. Mostly about the same things, I feel out of place now more each day. The more I train and prepare for a call that will never come, the more angry I become at the situation. I'm searching for salvation in the writtings of Mark Twight yet I feel as though the follow through from his teachings are lost.

CrossFit is every house hold wife's dream of workouts and has given many former athletes a reason to be competative again. The principles are hardlined in science and have many reputable individuals who are supporters and endorsed through CrossFit.

..."Strength and conditioning coaches often describe CrossFit's programming — or lack thereof — as senseless and random. Alwyn Cosgrove notes that this "all over the place" programming can be dangerous:
"A recent CrossFit workout was 30 reps of snatches with 135 pounds. A snatch is an explosive exercise designed to train power development. Thirty reps is endurance. You don't use an explosive exercise to train endurance; there are more effective and safer choices.
"Another one was 30 muscle-ups. And if you can't do muscle-ups, do 120 pull-ups and 120 dips. It's just random; it makes no sense. Two days later the program was five sets of five in the push jerk with max loads. That's not looking too healthy for the shoulder joint if you just did 120 dips 48 hours ago."
Mike Boyle adds, "I think high-rep Olympic lifting is dangerous. Be careful with CrossFit."
And here's Charles Poliquin: "If you try to do everything in your workout, you get nothing. CrossFit is different, and maybe even fun for some people, but it's not very effective. No athlete has ever gotten good training like that."
( 2008, Shugart) Check his full article at: http://www.tmuscle.com/free_online_article/sports_body_training_performance_investigative/the_truth_about_crossfit

There are so many attacks over which "system" is superior and who can piss better than the guy/girl their lined up against.

Truth is, I think 90% of all of it from both sides is $^^^. The only thing that has be back to Twight is the fact that through his writtings, he has decided to unplug and live the lifestyle he has choosen. Not the other way around...

NO ONE, and I repeat NO ONE!!! Ever invented the SQUAT, PUSH, PULL, BEND, TWIST, or LUNGE! Unless they created the human being....then they have dibs on copywrite infringment....

If afterall, we are after the same goal (so I would believe) which is to make ourselves better than the day before. Just how you get there (if you get your lazy sorry ass there!) and how you apply what you have found along the way. That's the part where we all will detour from the rest, well will never be at the same place ever again after the start....

Here's to the work I completed yesterday, my goal is elusive yet remains in my sights...as it always has been...

(Movement Prep)

Speed Rope (30 secs apeace for 3 rounds)
(superset)
Military Push-ups 12,10,8

(superset 3 rounds)
Heavy Back Cable Rows (170lbs,180,190)
10lb medicine ball Burpees (8 reps)

95lb Barbell circuit( 2 rounds of 8 reps)
Deadlift
Hangclean
Overhead Squat
Push-ups
SEALS

4 rounds superset 5 reps of
Bodyweight dips
wide grip pull-ups

3 rounds of Turkish get-ups (3/side)
3 rounds of 6 reps of
Heavy snatch shrugs 135lbs
Push-presses 135lbs

Heavy Presses on neutral bench
3 rep ladders
120lbs
130lbs
140lbs
150lbs

done...

SHUT THE F*#$ UP AND WORK!!!

2010-06-14T22:08:00.004-04:00

Movement Prep: 8 mins

1 continus circuit for one round
12 to 20 repitetions per movement
No rest between movements

Squat with 1.25 pood bar - 20 reps
Overhead 10 reps, front squat 10 reps
3 point push-ups/ 10 per leg
Chin-ups: 12 reps
Wide grip pull-ups: 12 reps
Dive bombers: 14 reps

Work sets:
115 BB Bench Press: 3 rounds of 10 reps
(superset)
Military Push-ups: to fatigue

135lbs Bench Press: 3 rounds of 5 reps (straight)

4 rounds of walking shrughs with 55lb dumbbells: 30 feet

One round of SEALs or Man Makers are SF Spencer calls them
135lbs

3 rounds of Rolling Children 10 reps with 3 reps per side of Braced pushes....

Another good day...

2010-06-08T22:25:00.003-04:00

Today was perhaps one of the longest while on the job. Basically working about 10 hours straight and stopping long enough only to take client calls and a piss break! I still managed to have some energy to force myself to the gym....

...and we all know how we feel after a workout after a long day...

Did the full body circuit for one round of 20 reps to get the body and blood moving then into the working sets.

7 rounds of.

115lbs of SEALS, 5 reps
(superset)
8 BW dips
8 BW Pull-ups

3 rounds of.

35lb DB
Push-Pulls
5 reps per side per round....

Another good day....

Relay...May 20th

2010-05-27T22:08:00.002-04:00

I decided to move all of my heavy equipment (kettlebells/heavy bags) from my old place to my home. So I set up a relay to test and see how much of my stamina/strength in my lower extermities I have lost. I surprised by the results since it has been almost 5 months since I have performed any type of event...

Each run up two flights of stairs consisted of at least 75lbs.

I had:
1/ 2pood KB (88lbs)
2/ 1/25pood KB (45lbs)
4/ 1pood KB (35lbs)
1/ .75pood kb (25lbs)
2/ Heavy bags (90lbs, 75lbs)

I managed to get all equipment moved 30 yds from first flight to steps before ascending 2 levels.
All of this was performed at a 80% intensity since it was after work, and already with a workout under me.

Total time: 10.42 mins

That was with an extra run with clean clothes basket and time to park the car.

I'll see what has more for me later...

What is a Squat?

2010-05-19T19:03:00.000-04:00

The squat is a fundamental movement of life. An inability to effectively squat severely limits our functional ability and ultimately may predispose one to developing an array of ankle, knee, hip and back problems.
I believe a squat can be defined as any movement where one flexes through the hips, knees and ankle. While the squat appears to occur primarily in the sagittal plane of movement, the movement available at the spine, hips, knees and feet/ankle usually involves all three planes (sagittal, frontal and transverse) of movement.

Force Program: Day 2 Modified

2010-05-17T21:42:00.002-04:00

Had a relatively light day at work and managed to get most of my stops done early. This lead to me getting the afternoon off and managed to tie up some loose ends on some errands I have been meaning to get done.

Didn't really start this circuit till later in the evening though. Time flies when your in domestic life...

2 rounds of 10 reps per movement.

I tried to keep a continuous circuit so as to take as little of a break in between each movement.

-Incline Body Presses
-Flys
-1 legged presses /side
-Horizontal Body Rows
-Power Pull

I did one more round of each movement of 8 reps and taking my time on each repetition so as to squeeze the muscles as hard as I could.
I also finished with one round of Tricep extensions and High Bicep curls for 10 repetitions to finish off.

In the cool breeze it was hard to get a sweat going but I still managed to raise my body tempature.

Came inside and worked on Russian Pumps for about another ten minutes to keep my legs and back open. They have been getting progressively tight yet I still have full range of motion and movement. I'll have to research to find what is going on.

Until next time....

A nice day for RKC...

2010-05-16T21:58:00.002-04:00

Worked on opening up my tight hips, I have a long week a head of me and I can not afford to getting impaired now.

Spent about 10 mins getting loose, started the stereo and started to sweat.

1 pood Halo's 3 rounds 10 reps/side
(superset)
15 elevated pushups: 3 rounds
(superset)
Russian Swings: 3 rounds 20 reps

Windmills: 3 rounds 5 reps/side
Clean & Press: 3 rounds 5 reps/side (1.25 pood)
1 pood Hip circules: 10 reps/side

Alternate weight deadlifts
5 rounds, 10 reps
Military push-ups
4 rounds, 12 reps

Movement prep at the end to open up my legs, and back.

Looking forward to tomorrow...

Respect, Honor and Respect

Late night circuit..May 14th

2010-05-15T11:44:00.003-04:00

Another long week and it's only getting hotter in the truck. No AC and its mostly a giant metal can. 10 hours later in a cab pushing 95 degree, I managed to get in a round of 150 push-ups and 150 curls followed by some flexibility work for another 20 mins....tomorrow I hope to get more out of myself with some recovery under my belt.

"By sheer force of will, we can mold ourselfs into demigods." - Bruce Lee

Day 3: Black Porch...

2010-05-12T21:41:00.002-04:00

I warmed up after a 10 hour day.... it took me about 12 mins to just loosen up my back. It has been stiff and been giving me some resistance at work. I'll just have to ignore it till the weekend...

All movements were for 2 set all performed on the TRX suspension trainer.
Repetitions were kept at 10 for each set:

-Suspended Lunge
-Single leg squat
-Sprinter's Start
-Hamstring
-Hip Press
-Hamstring Bicycles
-High Bicep Curl
-Tricep Press
-High Rotation
-Side Plank with taps
-Suspended Crunch
(60sec. break)
-Incline Press
-Crunch/Pushup
-Single Leg Chest Press
-Elevated Back Row
-Single Arm Power Pull
-Swimmer's Pull
-Y Raise
-T Fly
-Low Deltoid Fly
-Standing Back Extension
-Oblique Crunch

I finished the work out with a 1.25 pood (35lb) Kettlebell exercise

Hangclean to Press to Snatch
1 round, 6 reps per side.

That was it....I hope to start feeling better tomorrow. I can only start turning up the intensity from here...I watch as others I have trained and teach, now surpassing me with their work and their performance. I feel as if I have let them and myself down because I have lost alot of what I once had...but I will gain it back...just not at the pace I would like.

Working at a physically demanding job 10 hours a day. Day in and day out and trying to train on top of it all...it's alot to ask my body as I have trying to re-focus my mind to my ultimate goal...

Until tomorrow...

Here is to a New Beginning!

2010-05-10T21:04:00.002-04:00

It has been almost a year since any post have been made to this blog. Let's begin...

Today I worked on flexibility mostly with tightness in my hips and lower back. This took about 25 mins while my wife also stretched. My goal is to utilize this blog as post for my own workouts and with also fitness/life information I have gathered along the way. I have many people to thank and hopefully all of this will lead to a position serving on a police department. My ultimate goal to so serve on a federal law enforcement agency/ serving my country.

Incline Presses 2x10
TRX crunch/push-up 2x 10
Single leg Press 2x 6/side

Straight back rows 2x15
Y's 10
Swimmers Pull 10
Oblique Crunch 1x 8/side
Power Pull 10/side

It is like I am starting all over again, I used to be much stronger, faster, and had better endurance. I've taken many steps back but I am re-gaining my focus and ready to get started on my quest...

Here goes....

From Test Week!!!

2008-09-30T14:56:00.005-04:00

Here are a few images of what our trainees went through. Nothing fancy to say. Nothing dazeling to post and brag about. Just simple good ol' fashion hard work and sweat. We were proud of each and every single person that came in and gave their bodies and their hearts to something they all see as nothing but an improvement on their lives. Truely humbleing to be in the presence of such great men!!!

Strength, Honor, Respect.

T.A.C.T.

The Start of a beautiful thing.

2008-07-25T20:21:00.004-04:00

The rhyme and reason behind all of this work and time is to make the most of what each individual has. Either to be better at your job performance or to have more energy to keep up with your children. The only way you are going to get better is to make the choice to "actually become better"!

The systems I use are not the "magic pill" programs but we will say that they are methods and systems that work. (Over and over again.) Through my own trial and error, work experience, and studies we have developed a solid program to mix each style used to a uniform and simple plan for others to follow. With tangible goals and real results through many different aspects, from physical output to neurological responses to simply having more confidence in what my body can do. ...here for only one goal...: To make into reality all I wanted to become.

T.A.C.T.
Strength, Honor, Respect