Train 4 Vain

Workout for Wednesday

Squat 5-5-5-5-5
Push Press 5-5-5-5-5
Deadlift 5-5-5-5
Chin 10-10-10-

A1 -Jump Squat
A2- DB dead lift
4x10

b1 - Bulgarian Split Squat
b2 - Good morning
3x10

c1 leg Press



Trends....

These days, the need for training for vanity has taken a slightly less than upfront position when you go to the gym.

Don't get me wrong, it's still there, only it's less pronounced.

In all my crossfit snobbery lately, I sometimes forget why I started this in the first place, I was overweight, and looked like a tubby dude.

And how did I lose that 100 pounds? Was is strictly high repetition olympic lifts, coupled with a series of calisthenics?

No...

It was a long boring ass ride on the dreadmill... Coupled with a great diet and traditional bodypart training.

It's worked for years and bodbuilders have been doing it for decades.

Don't get me wrong, I think Crossfit and Performance types of programs are great to add to any successful program, but it's not a requirment. But don't forget what got you here in the first place.

I guess, that's whats unique about the training philosiphy that I always have abided to for the last year or so..

Everything always changes, everything is always evaluated, re-examined and re-orged...

Now Erik Ledin, of lean bodies inc, has and always will, call me an Exercise ADD specialist. But as a true student of the game, I would be doing myself a disservice not to try everything/anything...

But what I do know as facts are the following, like it or not...

1> For Burning Fat and getting lean for a competition, given every variable ( rest/recovery/work rate etc) Long steady state cardio is likely the main weapon in the excercise tool shed. I always love sprints, and they do work, but the recovery and effort required is sometimes undermined by the low calorie diet you are doing.

45-60 minutes of incline walking 3.5mph at an incline that keeps you at 130bpm is pretty much the standard. And yes, you should do that every day if trying to get REALLY lean. You don't require much energy to walk, and your nervous system will not be shot, as it would be with Sprints.

Once stalled, you can go ahead and toss in some 400 meter runs, 8/12's sprints etc.

2> Diet is the answer.
Yes, it always is. You can't outtrain a shitty diet. Sorry, you can't. I wish I could, cause I love eating almost as much as I love training.

Getting quality protein is really important. You know this, but really trying to get 80-100 grams if you are a woman and 150 grams if you are a man is a great way to start. That said, during compeition, those #'s get elevated.


3> Lift Heavy - boys and girls!

This is imperative, lift heavy and break records. Even when dieting. Workouts should consist of varying rep ranges, but never forget to hit the 1's, 3's and 5's - Lifting heavy tells your muscle to stick around during a reduced calorie diet.

Woman are no different, I've seen animals in the gym, and the ones who lift the heaviest, usually look the best ( tight/toned)

Workout for Thursday
Run 400 meters x 4
Run 1 minute, walk 2 minutes x 10 rounds

Bench Press
Chin Up
5x5

Incline Bench Press
Bent Row
4x8

Cable Xover
3x10
Face Pulls 3x10

Hail to the Cheif
3 power cleans
6 pushups
9 squats

12 rounds


So I guess in closing, I ask that you remember that training for vanity is what got you here and don't forget it... no need to completely ignore that sweet handsome reflection staring back at you in the mirror :)

The prettiest thing on earth....

How busy? Well, not quite THAT busy

Well to say I've been a busy bastard, would be an understatement of biblical proportions. I have been balancing quite the little pile of bowls... Job/Family/Life....

With that said, I know, that I have been neglecting the blog, much to the chagrin of the loyal readers for some time.

But I will try to keep updating:

What's the prettiest thing in the world? Well I would say you can make a pretty sweet case for a Sweat Angel.

When you are laying on the ground and rendered useless to the point where you are heaving and sucking wind and dripping like a ( insert any funny descriptive thing here) - you know you gave it your all... and in a world of small victories... that's one for the good guys.

I guess, what I've learned over the last couple of months at the crossfit gym is; that it's easy to cheat reps and not give all out effort, but in the words of Mark Twight - Why bother?

Do it right, or not at all.

That means those friggen burpees should be all the way down, all the way up, clap in the air with as much force as possible.

Pacing, is, as they say, for our feline friends.

A few workouts to try...

Badger:

30 cleans @95

30 Pullups

800 Meter Run

3 rounds

How much it too much?

After going for my 6 month checkup with my doctor, I received a scary call from my doctor's office.

"Jamie, the doctor would like to speak with you"

Naturally I thought the worst.

"Um..... Jamie... your creatinine kinase levels are off the charts"

"really"

"Have you done any strenuous exercise lately?!?"

Jamie: Well... On Sunday I did

"1000"

100 bench press

100 Chins

100 Situps

100 push press

100 Squats

100 deadlifts

100 Step ups

100 Side Raises

100 Bicep Curls

100 Tricep press down

And then, played 1.5 hours of basketball, then the night after Ultimate Frisbee.

That to me was normal, but when I said it out loud to him he said....

"Slow down; Have a great night!"

Yeah, I'll take his advice. Maybe ;)

Workout for Monday:

Rippetoe Starting Strength

Squat 5x5

Bench 5x5

Deadlift 5x1

Then

"Karen" 150 wall balls, 20 pound ball, 1o ft target

http://www.youtube.com/watch?v=Po4FXN-jWpM&feature=related

Imagine trying to run, with your arms like that for 400 meters...

I guess, when you think of it, operating under serious stresses while at the gym can only lead to building up your resolve when things in real life and sport creep up...

As I drove to the crossfit gym, gum chomping and fueled by 2 cups of the strongest Arabica coffee, I was almost… cocky.

You see….

This was the first time; since I’ve been there that the “dreaded by most” 400 meter runs were involved in a WOW (Workout of the Weekend) - You see, I usually destroy running based crossfit workouts and actually if you can imagine like them… Usually I can hang with any veteran if there is more than one 400 meter run...

Sometimes though, what you think is easy - can be easily changed by removing a factor

The workout on the board was:

Run 400
21 Deadlifts @ 225 pounds
21 Pullups

Run 400
15 Deadlifts @ 225
15 pullups

Run 400
9 deadlifts @ 225
9 pullups.

I thought, running and deadlifting, two fortes of mine …. I will destroy it.

Yeah….


Not so much.

First Run 1:30 seconds. Great.

21 deadlifts… ok… this is interesting… WTF did that black tunnel come from?
21 pullups… more like 9,5,3,3,1

In my mind, I can’t wait to start running to make up the time for the lousy pull-ups…

“Cue the scene”

Hmmm….that’s interesting…. Why the F wont my arms work!?!?!?!

Try running with your arms at your sides… It’s not easy… and I looked ridiculous.



It this type of stress that can really change the whole damn thing...

It took me 2 minutes and 45 seconds to complete that lap…. And as I rounded back into the gym (you run outside) the looks on the faces were of bewilderment and laughter...

“Kinda hard to run when your arm’s wont work eh?”

And to further rub salt in the proverbial wound, another xfitter there, whom I had just met btw, started giving me the business.

1: “That’s the worst drop off ever! A horrible middle round!!”
2: “Stop being such a pu$$y and get up and finish your pull-ups!!”

I should mention, this was a woman, who just finished the same workout in 11 minutes
( deadlifts @135)

Well the last lap, was perhaps the funniest looking thing ever… I think maybe it could be “loosely” referred to as running…

But it looked more like a kid who has been scolded and running to their room with their arms straight down in anguish…


The workout itself took 13 minutes and 28 seconds…

The recovery, on the other hand, took at least 20 minutes… I literally couldn’t drive or raise my hands to save my life. Even now, as I sit here typing, my hands and forearms are really not happy with me.

Oh well,
I may just head back for a second session of pain… Yep, I a bit sadistic like that some times

Testimonial...

Now although, I am plugging away at my desk job for the moment, I assure you I will be bringing on some clients in September...

A client testimonial, from Ron, merley the hardest worker I have ever of had the pleasure to train...

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure”


As a KIN major and Sports Massage Therapist, I am no stranger to exercise prescription & rehabilitation. But when I hit a point in my training that had me going nowhere, I walked into SNAP Fitness and accidently stumbled upon Jamie.

Everything I knew, about training and myself, changed the day I walked out of my final session with Jamie. For two weeks, I willingly became the student and let Jamie work his SRXFIT philosophy.

This is what I learned:

1. Jamie is a wealth of knowledge when it comes to exercise, nutrition and fitness. It is knowledge that he delivers in a straight up, simple and no bullshit way. Jamie is willing to share his wisdom. Do not be afraid to PICK HIS BRAIN!!!


2. SRXFIT sessions are UNCOMFORTABLE. This may not be what you’re looking for. After all, familiarity and routine are safer. But I encourage you to embrace the unknown. Every workout changes from session to session. The combined exercises are never the same. Not knowing what to expect is the best part. Get UNCOMFORTABLE and ENJOY the RIDE!!!


3. There is no reward in anything that comes easy. It’s easy to stop. But harder to finish. It’s true. Every session, I found myself on the floor, drowning in my sweat and begging for air. But I never felt more triumphant. Knowing that you finished is the best feeling in the world, even if you can’t figure out your name.


4. If Jamie isn’t talking, he’s listening to you. To this day, it is the BEST QUALITY I have ever had in a trainer.


5. Unlike most trainers who have always had the end result we desire, Jamie understands, firsthand, the journey and the struggle you undergo to get there. Jamie knows where you are coming from and knows the amount of work that goes into achieving your weight loss or strength goals.

6. WHY ARE YOU HERE? You will find yourself asking this, especially on the 50th repetition of an exercise. Regardless of your answer, think about what brings you in everyday. Hold that answer in your head, stare it in the face and force yourself to dig deeper. When you do, congratulate yourself on being one step closer to your answer.

7. CALORIES IN versus CALORIES OUT. That’s it. That’s all it will ever be.

8. People will look at you and think you’re crazy. I assure you, YOU ARE NOT CRAZY!!! Chances are what you are already doing is something they still don’t have the courage to try.

9. If it’s an exercise you hate, it will unfortunately yield the best results. Swearing usually gets you through it. Swearing at Jamie will ensure completion.

10. Never ever underestimate the power and sense of accomplishment you can feel when you fit into your “skinny jeans”. You may be a better athlete, you might have better conditioning or you claim you’re just doing it for fun. But there’s nothing wrong with doing it just for vanity purposes.

Quite simply Jamie and SRXFIT are amazing. It is not just a workout. But a lesson learned in mental toughness and sheer determination that can transcend the gym.

I lost 14lbs in 14 days. I beat all of my ONE MAX repetitions by 50lbs and I fit into my skinny jeans. Furthermore, I have lost an additional 17lbs since. I mentioned that I accidently met Jamie but it was no accident.

I am student of Jamie’s for life. I encourage you to do the same. You won’t be sorry.
-- Ronald CastroB.P.H.E., R.M.T., S.M.T. (cc)

Negotiating with Terrorists..

As my hands were trembling, my arms shaking and beads of sweat poured off my body in only what be described as a "Jamie sweat shower" - I started to negotiate with myself....

The workout on the wall was

21-15-9 reps of
Pull-ups
Pushups

3 Rounds - 3 minutes rest between rounds..

For those of you who are not good with math, that works out to 135 reps of each.....

Anyway... back to the negotiation...

I was on my second round, and I actually started to tell myself that I should start cheating reps... add a few here and there... to get this god awful workout over with...

The fat Jamie on my left shoulder was whispering

"don't worry Jamie... nobody is watching... what's a few more reps"

It was at this point that the CF instructor called me on my BS..... "Come on Jamie, crank em out" ...

I truly was disappointed in myself....

From there on in, I made a vow, never to negotiate with a success terrorist...

In this case, I was the culprit.

It's amazing though, (and this has been a revelation over the last two weeks), that this terrorist can creep up on you from so many directions and take so many forms!

Most times, people are looking for "an out"... and any time one is offered, most reach for it and take it.

It's those who slap the hand away that will find their salvation.




I suggest that anyone here, get down to your local crossfit, for at least a workout or two every month, just to keep your crap in order...



Diet

The Importance of Protein

We all know that proteins are an important part of your diet. The current recommendation via the RDA is WAY too low.

And the current bodybuilding recommendation is WAY too high.

The answer, as always lies in the middle as far as I am concerned.

If you are a woman, who is weight training, I usually would recommend about 75-100 grams of protein per day.

For men, 150 or so grams will be plenty.

Of course, if you are dieting , I will raise that level on a person by person basis.

But make no mistake, protein is key to health and longevity.....

Completely Remove Protein.... You die.
Completely Remove Fats.... You die
Completely remove Carbs.... Nothing Happens....

So you tell me, if you had to cut calories from somewhere.....which macronutrient would you lower your calories from?

A basic diet prescription for health is the Zone. ...

There is nothing magical about the zone, only that it encourages lean proteins, lots of vegetables and carbohydrates in moderation.

Click here for link


READ ME



Workout for Monday PM

Squat 5x5
Bench 5x5
Powerclean 5x5


Then football.



Vanity Factor

To anyone that tells you they train for anything other than vanity (who isn't an athlete) - then I will tell you right now.. that they are a liar.

I tell people all the time, yes, vanity is good.

I mean, that's the reason there are so many gyms and so many mutli billion dollar supplement companies.

Vanity is one driver that is right up there with reasons that people get motivated to work out.

It's not always the healthiest, but gosh darnit, it's more healthy than doing nothing. :0)


Fear and Vanity....

People who have fear of failure, fear for their health or fear that they have to take their shirts off at the annual vacation have made some gym owners very wealthy. :)

I embrace unconditionally people who train for fear or vanity. :) At least they admit it.

As I pushed my way through, the 22nd f*&^*(&ing burpee.. barely getting one inch of vertical, and, what can only be described as flailing arms doing a motion that could be confused with clapping...

I realized, the atmosphere you train within is probably the biggest factor with regards to progress...

I hadn't done a burpee in, well, ever. Cause I hated them.

And so did my all training partners. Every one..

We hated them, cause well, they're hard.

They're also brutally effective.

And nothing, I mean nothing will make you second guess wtf you are doing at a gym more then when you are on your 25th burpee...

Point being ( yes, I say that alot - and - I've been told - it's annoying) - Sometimes you need to get out of your comfort zone when you are in the gym. Not always, but as often as recovery will allow.

Over the last two weeks, I have abandoned the Ymca to join the local Crossfit.

As most of you know, I don't think Crossfit is the be all and end all, but merely a tool. And yes, they look at me weird when I start doing some traditional bodybuilding stuff, or deviate from their workout of the day.

That said, the atmosphere is awesome and most days I do their WOD and then follow up with some strength and more IWT* - (again- with some funny looks)

" Interval Weight Training concept developed by Pat O'Shea and described in the NSCA Journal, volume 9, number 2, 1987.“One such method may be found in the concept of Interval Weight Training (IWT) first proposed by this writer in 1969. From a scientific and technical standpoint IWT is a highly sophisticated and effective means of multi-variable cross-training to optimize performance in a wide variety of sports. Through the proper selection and manipulation of IWT intensity (load, intensity, volume, and frequency of training) an extremely high level of total athletic fitness can be achieved.” The 1969 date is referenced in O'Shea's publication, Scientific Principles and Methods of Strength Fitness"

Workout for Monday

15 deadlifts @135 ( girls at 95)

15 pushups

10 rounds

I went head-to-head with the superfit xfit local here.... She, yes, She - beat me by 1:14seconds...

I was killing her till about the 7th round, and then my pushups were coming in groups of 2-3

( Day one, I had the best score, so I thought I would dominate again... I was wrong) :)

Workout for Tuesday

Strict Press 5-5-5-5-5-5-5

Then

Squat 5x5

Bench Press 5x5

Power Clean 5x3

Then

Row 400

21 Kb Swings

21 ring pushups

Row 300

15 Kb swings

15 ring pusups

row 200

9 Kb Swings

9 ring pushups

Workout for Friday, brutal.

100 Squats

50 pullups

25 full clapping burpees, chest to the ground, jump, clap overhead

As many rounds in 20 minutes.

Saturday and Sunday will yield Ymca "Chipper' Style workouts.

Diet Advice:

There are many diets out there that really work.... all of them do, in fact, if you actually follow them. That said, sometimes life and schedule get in the way and finding a diet that is tailored to your needs is imperative to your success. Telling someone that they have to start carting around plastic Tupperware and eat eggwhites and oatmeal all day usually is not going to work ( well for anyone in an office environment not named Iovate. :)

The new "in thing" is CRAN, which is Caloric Restriction with Adequate Nutrition. Also IF/PF intermittent fasting, where you eat during a certain window of the day is making a huge resurgence.

I have tried periodic fasting in the past, with some success, but you're not going to win any awards at the "normal human being convention"

Try staring at your co-workers while you sit in the lunchroom sipping on black coffee and they put back burgers and wedges....

That said, there are plenty of resources.

Brad Pilons "eat stop eat" http://www.eatstopeat.com/

Martin ( Blade) http://www.leangains.com/

Or Ori's Warrior Diet http://www.warriordiet.com/

And you can download a free copy of the fast 5 diet, which is a good starting point.

http://www.fast-5.com/

I'm not saying these are the only way, just one way. Brad/Martin have had great success with clients.


Getting Hung up on Calories Burned/time spent in the gym.

This is another thing that I've heard a lot, especially while I was at Snap....

"Well I gotta get that hour and a half in or I don't feel like I did enough"

" Did I do enough? It was only 40 minutes ? "

I can tell you from personal experience, it's quality over quantity... truly.

I mean, the 20 minute workout above 100 Squats, 50 pullups, 25 burpees as many rounds in 20 minutes as possible, rendered me useless and laying on the ground.

Whereas, I have had 1.5 hour marathons where I felt like I barely did anything. I am certain the 20 minute ridiculous intensity session, was far more effective in the long run.

Train hard as you can. And let your diet handle your level of leaness.

Workout for Saturday....

Ivan the Terrible....

Run 250 meters

50 Lunges

50 Pushups

50 situps

Run 250 meterts

40 lunges

40 pushups

40 situps

Run 250

30 lunges

30 pushups

30 situps

Run 250

20 lunges

20 pushups

20 situps

Run 250

10 lunges

10 pushups

10 Situps

Yeah, those lunges remind me tomorrow of the workout today.

Then

5x5bench

5x3 Powerclean

5x3 Push Jerk

Then

Arms ( messed around here, typical bodybuilng stuff, couldn't do much after the 100 pullups yesterday)

Click to enlarge shots

Workout

Wednesday:

50 three pointers

8 second sprints, 12 second recoveries x 45

20 pullups, 30 pushups, 40 situps, 50 squats x 5 Rounds


Friday

"Helen"

Run 400
21 KB Swings
12 Pullups

3 Rounds



Then:

100 Calories Row

Bicep Curl
Tricep Dip
3x3

100 calories row

barbell curl
pressdown

5x5

100 calories row

Cable Curl
rope pressdown

1-10 ladder

Workout for Today

I continue to terrorize the locals at YMCA North York...


Workout for Tuesday:

Basketball 30 minutes

Run 800 meters @10mph

3x3 Push Press

Run 800 meters @ 10 mph

5x5 DB Press

Run 800 @ 10mph

7x7 one arm snatch ( no rest, just keep switching)

Run 800 @ 10 mph

Javorek Shoulder Complex

This was an awesome workout, and had sweat flying all over the place. As I be bopped all over the gym.


Workout for Wednesday:

20 minutes of 8 second sprints

Then

20 pushups
30 pullups
40 situps
50 Squats

x 5 rounds

Welcome back...

I apologize for the writing hiatus, as life got in the way something fierce for the last two weeks.

I assure you, I am back and in full swing and ready to keep this puppy updated 3 times per week.


Today I had the pleasure of training in a new gym, with new people and putting a little scare into the locals as I jumped from treadmill, to power cleans, to treadmill, to bench.... It was the usual start to a new gym feeling out process... Nobody is quite sure how to deal with the new gum chomping, red bull sweating intensity freak.

Workout for Monday

Row 800

Bench Press 3x3 @ 235
Chin Up 3x3 @ 45lbs attached

Run 400

Power Clean 5x5 @ 85
Incline Press 5x5 @ 90

Run 400

Pushup 7x7
Pulldown 7x7

Run 800


Dietary Intervention

As I have mentioned numerous times on this blog, I firmly believe that diet is the key stumbling block with regards to all successes and failure with your training.

Eat like shit, feel like shit, train like shit.

My diet for lack of a better term, has sucked arse for the last little while.

Not getting nearly enough protein and getting far too much grapes and barley in liquid form. :)

Needless to say, motivation and performance has suffered greatly.

The one key rule here is, if you are not flourishing or getting better in the gym - turn to your diet first, second and third...

Chances are, you are training hard enough....

CLICK ME

It's always your diet.



KPI

Key Performance Indicators

This corporate buzzword has many far reaching implications with when transferred to training.

These measurable and quantifiable improvements are paramount to any success in the weight room.

Start a journal tomorrow and stick with it.

You should track the following.

Weight Used
Time to Complete a given exercise ( crossfit style)
Reps Completed
Personal Records

If you are not breaking at least one of these records every week - it's time to switch it up, or, look at your diet, check your recovery... yada yada yada.

If I had to give one peice of advice on my death bed, it would be for everyone to keep a training jorunal and to ensure that they are constantly striving to beat it.


Quick HITS

BULLSHIT

> If someone is not losing weight on 1300 calories a day and is exercising even 10 minutes a day one of three things is happening.

A: The trainee is lying
B: The trainee is underreporting or mismeasuring food
C: The trainee is lying.

Get a scale, measure everything. Don't eyeball.


Motivation

Motivation for some comes in many forms. For me, fear of regressing to my former fat guy self is easy. For others, an upcoming wedding or social event. Maybe even, skinny jeans friday
is your motivation.

Whatever your motivation is, look for it, and reach out and grab it. And for god sakes, please hold on.

Ron, nailing a personal record of 410.

10 minutes after getting crushed to the point of laying down on THE BIG 55

Ron lost 14 pounds in 14 days and destroyed personal records galore.

BLOG WILL BE BACK NEXT WEEK

Ouchee....

Workout for Saturday


Well, another Saturday self imposed torture session...


Breathing Ladders

1-2-3-4-5-6-7-8-9-10 of each....

Pushups
Inverted Row
Ball Slam
Box jumps
KB Swing
DB Clean and Press ( touch floor each time)
Bench Press @135
Plyo Depth Jump and Hold ( holy fu$K this was hard)
Barbell Curls
Bosu Squat
400 Meter Run
Floor Wiper
Triceps Dips
Thruster

Yeah... that was um... difficult.


So, here is a great interview with Mark Twight from GYM JONES ( whom I rip off shamelessly at all times) :)

Twight and Company are THE standard for hard-core training.... They hold their training methodologies and workouts to the most ridiculous of standards...

The following brief interview was done for Muscle & Fitness (August 2009 issue) as part of an article about the so-called toughest gyms in America. I only buy "tough" if we use the current, watered-down definition because, compared to what used to be considered tough and remarkable, what we do at Gym Jones is "passable". I have posted the interview here because I expect only excerpts will be printed and I believe the exchange accurately illustrates the current state of the Gym Jones project. For a more detailed look into what we are doing surf to:
https://members.gymjones.com

Can you briefly explain your training philosophy at Gym Jones?

The mind is primary. Physical training is easy, especially if you only do what you already do well. Psychological training is hard. If sport performance is 90% mental - as most people insist - and you aren't training your mind in concert with your body you are wasting time. Unfuck your head and physical performance increases instantly.

Our athletes carry their engine or fight in a specific weight class so power-to-weight ratio is our main objective. No one has ever gained weight in our gym but everyone is stronger, faster, and more capable than when they arrived. Yes, we know how to put on size and we've done it for certain fighters but really ... yawn.

Improving sport performance is a question of attention, discipline, and effort. Practice makes habit. You become what you do. Do it right and evolve. Do it wrong and stagnate. Every level of performance has an entry fee. If you can pay you can play. Want to race bikes or Nordic ski at an international level? It costs 1000 hours of training volume per year. 1100 would be better. Only have 500? Welcome to the regionals, maybe nationals ... there are no shortcuts. Want to earn a black belt in Brazilian Jiu-jitsu? Invest nine or ten years ... there are no quick fixes.

Work + Recovery = Training. Everyone forgets the second point. Many will work hard. Few treat recovery with equal discipline. Do it and surpass. Don't and plateau. It's simple.

Some might consider [what we do] tough simply because what constitutes hard work has slipped over the last 30 years. These days unremarkable fitness is called elite. What we do in the gym isn't old-school hard. But it's passable and our guys are fairly capable.

Can you tell me why you choose to keep your gym so small (so few members) and why you don't openly welcome very many people?

We believe the mind is primary, and we cultivate its growth by controlling the environment. Gym Jones is a place of work. It's obvious when you cross the threshold. We insist on a high standard of effort. We believe that you become what you do, but perhaps equally important, you become who or what you hang around: if you want to improve find someone better than you to teach and inspire. We have "cast" our place to provide these examples and trainees develop quickly and well because of it.

Finally, the number of people who train here (around 30, a dozen of whom are sponsored) is limited because time and energy are finite. We actually coach. We get up in our athletes' lives. We care about them. And there's not an endless supply of care for anyone who wants it. Hence the private nature of the place.

Can you provide me a sample workout that has been done recently at Gym Jones?

First, no training session exists in a vacuum. It is influenced by what came before, by the objective of the training, by the seasonal or annual plan, and, of course, by the needs of the individual(s) for whom the training is prescribed. The following workout was done by some of the fighters during a month of split emphasis on strength, and also power-endurance (aka work capacity). By our definition we classify this as a strength workout because the business is in the lunge/hop/jump segment. The upper body circuit ensures no movements are neglected, and although hard at that point in the session, it is not enough on its own to cause any stimulating stress for this group.

January 15th, 2009
6-Way BB Complex (thank you Istvan Javorek)
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Then:
6x Weighted Lunge (barbell on back, @ 40% of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets
Then:
Pull-up & Ring Dip circuit:
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
First round looks like: 10x Pull-up + 1x Ring Dip
Second round looks like: 9x Pull-up + 2x Ring Dip
Etc.
Then:
Cool down

Workout for Friday!

What was I thinking!?! Circa 1996 @ 290 pounds

The weekend is here! Time to enjoy the first weekend of summer. Speaking of which, WTF has our summer been??


Well,

If anyone would like to come and check out SNAP fitness, they are having the grand opening this Saturday. If you are in the area, pop by and say hello. For anyone who signs up, you get a free one hour consultation with one of their great trainers. ( Maybe even with me... )

SNAP Fitness @ 183 Roncesvalles Ave.

Snap is a nice gym, and it's usually not busy at all. They have dumped a a$$-tonne of money into the equipment and it certainly is very State-of-the-Art.



Clients:

I am quickly getting booked up for the next 4 weeks, if you are interested in getting some personal training/dieting advice, please email me. nuggett@rogers.com

Chances are, after this I will only have time for a very few clients as I will be going back to the wonderful world of full time work... :(


Workout For Friday

400 meter runs x 3

10 rounds of "The CHIEF"

Max Effort Bench

Chest Work

Full Body Depletion Work.

Hardcore!

Ron, won the battle, but lost the war versus FIGHT GONE BAD!

Workout for Wednesday 400 Meter repeats, ( run 400, walk 1:30, repeat) @ 10mph x5

Then

Fight Gone Bad Max Reps

1 minute Hill Climb on Spinner
no rest 1 minute deadlifts @ 135
no rest 1 minute pushups
no rest 1 minute KB Clean and Press
no rest 1 Min Box Jumps

Rest one minute, repeat three times.

Ron hit 74 reps on the last round ( championship round) and threw up in his mouth a little. Ew.

But wow.

Ron has dropped a way too fast 10lbs in one week.

And has gone from walking on the treadmill, to running sprints @ 10mph. (also 375 deadlift, 230 push press, 340 bench) Awesome Stuff....

Workout for Thursday

Run 400 meters x 5

Then Max Effort Bench Press 5-5-5-3-3-1-1-1

Then Fight Gone Bad Redux

1 minute KB Swing no rest
1 minute push ups no rest
1 minute sit ups no rest
1 minute push press no rest
1 minute elliptical
Rest one minute, repeat three times

Then 10-9-8-7-6-5-4-3-2-1 reps of ( no rest throughout)

Bosu Piston Press
Inverted Row
DB Curl
Bench Dip
Ball Slam


Nutrition and performance.


It's amazing how much of what you eat the day before effects your overall status and training performance the next day.

Eat like crap, train like crap.

I mean, hands up, who likes to run 400 meters with a bloated tummy? Especially after a night of excess, you definitely feel worse for wear the next day.

Eating a normal and clean diet the day before, usually leads to better performance and effort in the gym Feel good.. train great. It's weird, but it should be the other way around. That's why typically "Leg days" are Sunday's with no cardio.

Apparently he was out drinking the night before...

Feeling Scared

It's amazing what a little fear can do for your workout. As usual, and I've said it before - many people get far too complacent with their training. Sometimes people need to be be coaxed into performing at their peak level. If you are just simply puttering along in your gym and current routine...ask yourself... Am I actually improving at anything here?

If you are simply satisfied with your current curriculum and status quo, then enjoy.

But why are you at the gym? Ask yourself... WHY AM I HERE?

If you are not improving, getting stronger, breaking records or performing better, then you are merely treading water.

And you will continue to look like the treadmill folks, who drive 30 minutes to the gym to walk for 20 minutes on the dreadmill.

So, go to crossfit.com or gymjones.com and find an a$ busting workout and have at er!

(or you can simply copy an SRX program as I have grabbed all the good stuff from both these sites and added my own tried and true methods)


Remember,

Don't go to the gym to lose weight, you silly fool.

Go to get strong and get in great condition.

Lose your weight by putting down the knife and fork and by making wise dietary choices.


Plyometrics.
Many of you already know that plyometrics are usally saved for athletes - jumping, bounding, depth jumps, drop holds etc. But, the renegade program usually adds them in a few months of the year. When you are looking for performance, conditioning and to make a sweet pair of wheels ( for the ladies out there) I have found that plyometrics really help in this regard.

Cause in the end, everyone who trains wants better performance and better looking legs!

And when cosmetic appearance is a goal or yours, and let's be honest, it's a goal of everyone:

You need to use every tool in the shed.

yep....10/10

Failure...
I have seen some people that have failed to get results on a number of programs. And to be honest, 75% of the time it is usually the trainees fault. I mean, a trainer can put together a piss poor program and diet regime and get their clients " less than optimal" results, but they would still see something.

It's these types of people that I consciously try to avoid simply training with. I will sit down and talk with them and try to motivate them. But, to be honest, most are lost causes. They need to have an "a-ha" moment. And sometimes a chat with me can help them find it... other times it's simply a waste of air.

Cause without this epiphany, they are doomed to repeat the same mistakes over and over and over again.

These are the same people who constantly get fatter year after year.

Go back and read this post.

CLICK ME FOOLIO


And for some people, who use the "slow metabolism" excuse.

That's Bullshit.

Cause by "slow metabolism" you meant:

"I eat too much crap, I really didn't eat like you told me and I'm lying cause I have a food control issue. "

I'm waiting for someone to say to me: Jamie, I can't lose weight, cause I can't stop eating junk.

That would be beautiful.

Cause if I actually locked you in a cage, and fed you what you say you eat, I guarantee you would be SHREDDED in no time. :)



Don't forget to practice your sport!

Seriously, they actually sell this thing!

All the time in the gym in the world, wont prepare you for your actual sport when it comes to performance. I mean, If I see one more fool working on his golf swing at the cable crossover machine, I may just have a coronary!


"Yes, of course sir... Your golf club has resistance going both ways and is attached to a cable"

Get out of here, and get to a golf range numbnuts! :)


Practicing only in the weight room and not actually at your sport will look something like this:

Point being, to get better at sport, you actually SHOULD PLAY IT.

Cool Sites

Project Deliverance

Crossfit North Carolina

I will be updating almost daily for the next week.



7345

SNAP!

Ron - exhausted and floored...

Letting me know what he thinks of "THE BIG 55"

( p.s he got up and hit a 320 on the bench, a record, 10 minutes later)

Things have been hectic.

And the summer has just begun!


The opening of the Industrial Renegade FitnessRx has hit a little snag ( a job offer I can't refuse). It will be opening this year, but likely more towards September. It is a lifelong dream and I can afford to take a shot at it for a year...

That said, as I await my new role, I am down daily at Snap Fitness in High Park, doing some assessments and personal training and helping out a few friends get their shop up and running.

http://www.snapfitness.com/torontohighpark/free_trial.cfm

If you are in the area, pop in and say hello. Really, it's sweet setup... 24/7 access.... It's like your own personal private studio at all times.

I've had some fun there.

A client of mine there Ronald, has really had to take a step back with regards to what he was taught and what is happening in the trenches.

Ronald, who is a Bachelor of Physical and Health Education, registered massage therapist and sports massage therapist really knows the inner workings of the human anatomy. But after talking with me for a bit, put all his beliefs on hiatus for the last two days, as we pounded him into the ground with some seriously hardcore workouts.

Ron's a big fella. Like linebacker big.

He also has incredible heart and determination.

But after 8 weeks, he will be a machine.

Day 1

( he hasn't run in a year)

8 second runs, 12 seconds rest x 45

then

Sparrows Dozen

5 reps each - 8 rounds

Deadlift @135
Ball Slam
Push Up
Inverted Row

For day one, 8 rounds was ridiculous. He did the work, laid down, and then got up for more.

Technique Drills
Box Squat - 3's
Full Squat 3-3-3-1-1-1

Then
Single Arm Clean and Press
5-3-3-3 (70 lbs)

Then
One Arm Row 3x5 ( Planks as rest) ( haha)
Face Pull/ Pull Down couplet 10-10-10-10

40 medball throws and tosses.





Now, when he asked what time I was available "tomorrow" I thought... yeah right... I will see him in a week.

Nope, there he was on Thursday Morning.

8 second runs @7.3 ( great work) 12 second recoveries x 45

Then BIG 55

Bench at 135
Squat
Ball Slam
KB Swing

10-9-8-7-6-5-4-3-2-1


As Ron got through the first set, the sweat was pouring, he was huffing and puffing and had the look of "wtf did I sgn myself up for?"

He swore at me, well, I think it was swearing as I couldn't hear him through his panting...

He buckled down and finished the whole thing, without rest.

There was a point where I asked him if he had enough, and the answer was " bring it" ( mental note taken :) )


Then
Power Clean Technique
3-3-3-3-1-1-1

Then
Bench Press 3-3-3-3-1-1-1 ( personal record of 320 pounds!!!!! )
* Yes a personal best by 5 pounds after cardio and crossfit.... and he hadn't hit 315 in over a year - so much for weights before cardio... blah blah blah...

Incline Press 5x5
Abs as rest ( haha)

Med Ball Chest Press 40 throws.


Great work Ron, there is no doubt that I think you've found your new training style for good.

Probably the most surprising client ever. All heart and all effort.



Dietary Dogma

When doing these assessments, I am floored by the ginormous amounts of misinformation out there.

I've heard this so far this week:

"Special K is my diet food"
"I eat very clean! 3 Sandwiches a day and only one bag of chips!"
" I stay away from banana's, they make people fat"

Oh gosh... the poor Banana and Carrot.

Why do people always confuse ( cookies/crackers/pasta/bear paws/ oreos ) with Banana's and Carrots? :)

But even more surprisingly is that there are people out there that don't train at all....

I don't get it. It's not "maybe" good for you. It is, and you feel better when you do it. Oh well.

I digress. They have come out to the gym and have made a decision to change their lives!

It's my hope, that they will continue on and get bitten by the bug :)


Danny

Congrats to my MUCH older brother Danny, who after 10 years finally bites the bullet and asks his snot nosed little brother for diet advice and actually follows it.

Danny urgently lost 27 pounds in order to save himself from a life long sentence to type 2 diabetes and lipitor.

Good luck on your blood work tomorrow Danny. I'm sure you will be medication free.

( yes, he had fruit on this diet... haha)



Have a great weekend.

WTF?? I don't make people fat!!!

Ahh...... Summer!

Well,

The month of June arrives and as always, the warm weather brings with it BBQ's, parties, long weekends and overall...overindulgence.

Now, many know that the occasional overindulgence is not only OK, but is actually beneficial to your goals and can improve your chances at attaining the physique you are looking for.

With that said, many people need to readdress and give them selves a good hard look in the mirror before they start incorporating overfeeds/refeeds/cheat meals into their diets.

Most of you can simply keep dieting till it stalls and only then should you think about a "free" day or meal.

Now,

With that said.

I want you to enjoy your summer. Eat the buns on your burger when you are at a party. You are giving the rest of us training junkies a bad name.

I want you to have that party mix ( as long as you avoid those stupid pretzles!)

It's these social situations that bring with it the unavoidable.

So go with it. Live a little.. you deserve it.

Keep your diet clean 85% of the time and you will be rolling.



Benchmark Workouts

Every now and again, even we write down something on paper that you just have to shake your head at the next day.

Well after a few glasses of wine, this is what ended up being written:

"800"
100 Kettle Bell Swings
50 Pushups
100 Crunches
50 Ball Slams
100 DB Clean and Press
50 Floor Wipers
100 Side Raise
50 Thusters
50 squats
100 Bicep Curls
50 Tricep Pressdowns

Yep and the sign at the side of the road said:

Welcome to F*ckedupville..

Population.
YOU


Workout For Sunday

Legs ( ascending loads)

Squats
5, increase weight, 5 increase weight

5-5-5-5-5-5-5-5 ( progressively heavy loads)
1 max single

Deadlifts
5-5-5-5-5-5-5-5 ( progressively heavy loads)

1 max single

Power Clean
3-3-3-3-3-3 ( progressively heavy loads)

Overhead + JumpSquat (5-5-5-5) ( progressively heavy loads)

Leg Press 5-5-5-5-5-5 yep, you guessed it, ( progressively heavy loads)


Didn't seem like much at the time, but if anyone got the licence plate of that truck that hit me, please forward it to nuggett@rogers.com



400's

The remainder of this month, we will be focusing on 400 meter repeats. Now that sport season is back in full gear, I realize the need for this type of energy pathway for sports.

We have spent the better part of the fall and winter working in the 10 second sprint area - which is VERY efficient for weight loss and keeping cardio fresh and fun and a very short duration.

Either Sprints or Steady State Cardio.

That's it.

Upon getting back on the Gridiron this year, I realized that I was gassed quite early. This is unheard of for me. I mean, that's the only thing that nobody can take away from me. I've always had the most energy, stamina and wind.

I took a look back and realized that I had fallen in love with the sprint's all too often.

Neglecting any area of your conditioning is a pathway to less than stellar results...

And with that segway, here is a little info on pathways.

Metabolic Pathways

There are three metabolic pathways that provide the energy for all human action. These "metabolic engines" are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. Not unlike the 8 second sprints.

The second pathway,the glycolytic, dominates moderate-powered activities, those that last up to several minutes.

The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. ( ie Steady State Cardio)

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

And I should know better. All in all.

Another lesson learned, and I've been in this game for some time.

Point being, I recognized a fault, found out the culprit and put the steps back in to fix it.

Workout for Monday

5 x 400 meter runs @ 9mph/9.5/10.0/10.0/10.0

In between, walk on an incline till heart rate comes down to 130 and then repeat

3 ballistic Pushups

5 weighted russian twists

7 ballslam

10 rounds

Then

Bench Press 10-10-10

Hammer Wide 10-10-10-10

Hammer Incline 10-10-5-5

Hammer Press 10-10-10

Cable Crossover 10-10-10

Basic SRX FIT WORKOUT SET UP

(up to 30 minutes)

Cardio Conditioning ( work in the 10 seconds or less area/90 seconds or less area/and greater than 3:00 minutes area) Pick one.

Up to 15 minutes: Metabolic Conditioning

Crossfit style workouts: These are typically "muscular power endurance" type of programs

Up to 20 mintues -Bodypart Training

Weights and Rep ranges change often for perceived goals.

Strength

These workouts are aimed at increasing maximum force production. Movements are typically slow and grinding (Deadlift, Weighted Pull-up, Squat, Overhead Squat, Bench Press, etc.) where explosiveness is not a factor. Loads are great enough that repetitions are restricted to less than 5 per set, with a maximum of 25-30 reps

Power

This is used to describe several types of workouts. Typically the movements used are fast and explosive (e.g. the Olympic lifts). These would be done at a load heavy enough that repetitions are restricted to less than 5 per set. Box Jumps, Depth Jumps and Litvinov Conversions fall under the Power heading. These workouts are aimed at increasing rate of force production, and the ability to "turn on" muscle fibers instantly in a coordinated manner

Hypertophy:

This is typically the 8-10 rep range, and sometimes with extensions of sets via many different methods. Rest Pause/Breathing Sets/ etc.

This is simply to pump your muscles and encourage growth of new fibers and swelling of the current ones. :)