I'm trashed... Wednesday and Thursday

Wednesday:
Hoops - 50 three pointers
Sprints 8/12's for 30 minutes ( ouch)

Then
100 Pullups
100 Pushups
100 Situps
100 squats

Then Back
One Arm Snatch - 100 lbs 3x5
Pulldown 3x5 2x20
One arm row 3x5
Face Pull 4x15

Abs between all sets

Basketball - 2 hours.


Thursday
Basketball - 50 three pointers
30 minutes steady state

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

Thruster
Ball Slam
Box Jump
Squat
Floor Wiper

Then
10 minutes steady state cardio

Then

Shoulder Press 5-5-5-5-5
Push Press - 3-3-3-3-3
Push Jerk 1-1-1-1-1

Then
Javorek Complex

4x6x4

and then

1.5 hours full court basketball


Yeah, a day off tomorrow is in order. :)

Don't let yourself get complacent with your training....

Funny, but true at SRX - All girls lift just like the boys.

Great Wheels!


Start With This

CLICK ME

The above inspiration is for all the Iovate Competitors, who are down to the last week! Good luck!

As I scoured all my favorite websites yesterday, I was hit by two particularly well written and inspirational pieces... The first one, from Mark Twight, of Gym-Jones fame, who I shamelessly rip off all the time... I mean the guy is as good as it gets when it comes to hardcore conditioning, so using his information is akin to having Michael Jordan work on your jump shot with you. Learn from the best, they say.

http://www.gymjones.com/

January 2009:
"I'm traveling so I stepped into a Globo Gym tonight and it was like another world.

Perhaps surprisingly, I did not find it annoying. On the contrary, I was a bit sad.

First, because despite being quite determined few appeared to be experiencing positive results. They seemed to have an objective but no clear way to reach it. I wondered how long they had been repeating themselves, and if they were stuck.

Second, the level of training or exercise knowledge seemed even lower than I imagined it could be. Granted I'm no mind reader, but many were obviously trying to lose weight and the choice of exercises, intensity, and duration seemed a waste of time and energy. They flitted from cardio machine to universal-type device, never flooring it, never changing pace, always stuck in third gear, slightly above a fast idle.

Damn, it's got to AFFECT you to be effective. I was sweating so much my socks and shoes were soaked. The stationary "bike" was shiny and dripping. My t-shirt weighed a couple of pounds.

It was nothing like the sub-freezing garage where I ride indoors most of the time. The only other person sweating as much was wearing an impermeable weight-cutting type of shirt. He looked unwell. I wondered how the people thought they could get from where they are -- if they even know where that is and you have to know where you are to start any journey -- to the distant imagined goal. Not that they can't, I just want to know what they think, and believe. I left the place scratching my head.

Weirder still is the relief I felt at the Globo Gym: there was no pressure, no hard-chargers to hang with, no scrutiny, and no expectations other than my own. It wasn't like the arena back home. It was simply ... pleasant.

I had hoped to find a better spin bike but instead saddled-up on an old Lifecycle 9500HR. It reminded me of the early-90s and the machine looked like it had been in use since then. According to the operating manual the Lifecycle is "a 'constant work' system that does not allow the rider to cheat during an exercise program." That'll be the day ... Anyway, the machine apparently compensates resistance according to pedal cadence so the power requirement is constant at a given setting. The slower one pedals the greater the resistance, and a faster cadence reduces resistance. It's artificial but allows a somewhat objective assessment of the work, and it delivers whatever one desires, from a conversational ride to a savage beating. All it takes is input. The machine mirrors one's intent and output.

In the room with bars and plates and dumbbells I found the upper-body club in progress though I thought they met on Mondays ( note from Jamie....bahahahahah).

I saw a fellow doing strict standing curls with about 165# which was marvelous since I've never seen them done without hip engagement, i.e. Cheat Curls. Not a Deadlift or Squat or Power Clean or Pull-up in sight but lots of pecs and lats riding on chicken legs. My first response was to think the guys who do those movements train them on the different day.

Being an optimist, when Scott Backes found himself alone at the bouldering area he automatically figured the other climbers must train on different days.

The truth was they didn't train, and the cynic in me reminded that DLs and Squats probably aren't done in the Globo Gym regardless of the day because they are too effective: they AFFECT the lifter. They are hard.

All in all it was an eye-opening evening. I'm not sure what I'll do with my observations but I had a great workout"

This particular message above, really ran through my head today as I crawled on the treadmill to do intervals, I know personally, that I hadn't left it all on the floor in some time. I mean, 8 second intervals, although highly effective, were becoming "easy" to me and although I was running at speeds greater than 11.5mph, I truly hadn't felt really challenged in some time.

It's times like this, when you look in the mirror and ask yourself, WTF am I doing here?

Am I here to simply go through the motions?

Am I looking for an easy workout?

Easy workouts, are what those people are doing on the treadmills. The same ones, that are there every day and give nothing back to the iron, and look the same as they did years earlier.

Whatever keeps you happy, I guess.

It truly pisses me off when I lallygag... and I love being called on it. It makes me work harder.

Truth be told, it's this very reason why some people have hesitation of joining a crossfit, or any other type of hardcore gym.

They simply don't want it bad enough.

Knowing you have to answer to a clock, or a coach and are constantly being judged is far too much for some people.

Others thrive on the fact that they have to impress.

I myself, have been complacent far too often...

I personally can't wait for the doors of Renegade FitnessRX to open, so I can be judged by my peers and our clients. I want an atmosphere of pure unadulterated peer pressure and extreme personal competition, all in a super supportive fashion.

Yes, this will be you.

So therefor, I ramped it up.

Workout for Tuesday

30 seconds on 30 off sprints ( 1o minutes @ 11.5 -12.5mph)

Tabata Protocol 20 second Sprints, 10 second recoveries (5 minutes at 11mph)

8/12s for 5 minutes

Then hill climb for 10 minutes

( Gassed and sweaty)

Then

3 powerclean

6 pushup

9 floor wiper

10 rounds

Then

3 ball slam

6 kb Swing

9 Crunch

10 rounds

Then

Bench Press 4x12

Hammer Machine x 2 x 3x12

Incline Press 3x8

Cable crossover 4x15

The next one, was from the energy bunny himself... Zach Even-Esh

CLICK ME

Workout for Monday

Squat 5-5-5-5-3-3-1-1-1

Box Squat 3-3-3-3-3-3-3-3

Deadlift 3-3-3-3-3

Overhead Squat 5-5-5-5

Good mornings 5-5-5-5-5

Jump squats 5-5-5-5-5

"Punishment" One person holds the bottom squat... so it's

Air Squat 1-10

Do one squat then stay in the bottom position while partner does the same, then 2 and keep going to till someone gives up.

Yes/NO Machine 8-8-8-8

And a little humor on the way out..

http://www.youtube.com/watch?v=r_AwaaX2P1c&feature=related

Friday Workout:

50 Three Point Shots

10 Minutes of 8 second sprints, with 12 second recoveries

3 x 400 meter runs


Then

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

Bench Press @ 185
Squat
Ball Slam
Step Up
Floor Wiper

10 Minute Climb

Things that make me go hmmm....

Renegade FitnessRX

The new name and logo....

1> Why can't I find one person in shape who is a jogger?

Really!

It's killing me!

And now that the weather is getting warmer the new runners are everywhere!

It's like the weirdest thing... And now I can't stop looking to try and find one.

Try for yourself. It's like finding a needle in a haystack!

I've come to the conclusion that the types of people who "jog" for fitness - are cardio compensating... they simply are trying to exercise off the food they ate. And let me tell you... that never ever ever never ever ever works.

Ever!

What they need to practice is a few more "push-aways" ( push the plate away from you :) )


Jogging for fitness, is perhaps one of the least impressive ways to get/look healthy and be strong. Don't get me wrong, I LOVE to run for activity and play sports...

Anyway,

It reminded me of a conversation I had with a friend earlier this week..


How ironic is it, that James Fixx, the author of the best selling book "The Complete Book of Running" - which is responsible for the fad that started the "jogging" phenomenon back in 1977 - died at the tender age 52, lying on the side of the road, during his daily 10 runs.

Or that Brian Maxwell, maker of world famous "powerbar" and a known world class marathoner, dropped dead at 51 of a heart attack...Pass the Defibrillator Please!

I don't personally think that running will kill you, but the food you eat will. Smashing your body with HFCS (High Fructose Corn Syrup) and refined carbohydrates is something that runners do daily and usually on every run and every time they reach for the gatorade and refuel on their special K.

On the flip side of this coin, are guys like Jack Lalanne 91 years old , Art Devany and Clarence Bass, both 71 - all who eschew refined carbohydrates, in favor of meat, vegetables, seeds and nuts ( granted Bass likes less meat)

Jack 91, says you at most need 15 minutes on the "dreadmill"

Clarence Bass 71, operates on a tabata style interval program

Good ole Art Devany, who is 71 and can still dunk a basketball, doesn't believe in any extended cardio, nor any refined carbs (save for his one can of Budweiser beer at lunch every day)

Point being, it's what you put in your mouth that counts and usually those who train with weights and for vanity are the ones who usually eat healthier...

Weird.. but true.

It's funny and weird to note, that the actual first heart attack ever recorded was less than 100 years ago...

LESS THAN 100! if you can beleive it.

1911, a year after the price of sugar dropped to a new low and Crisco hit the shelves...

Oh Well,

Running and Low intensity exercise can help, but there is some also something remarkably bad that happens after you become cardio adapted... Your body uses less fuel to do the same amount of exercise.

Crappy, but true. So you are doing the same and burning less! Oh Gawd!

Rachel Cosgrove, competing in the ironman triathlon - looking a little soft for SOOO many miles!

Rachel Cosgrove now, who only does intervals and diets like a champ... (I'll take door #2 Alex)

Hmmm...


She has a great article here.

HERE

No Treadmills in this gym

Workout Today BRUTAL

50 Three Pointer Shots, no stopping, sprint after the rebound

Track Sprints 200 meters x 10

DB Clean and Press 50lbs - 3 each arm
50 pound KB swing 6 reps
Step Ups 9 reps

10 rounds

Then Arms

Alternate Curls 4x8
Dips 4x8
EZ Curl 4x8
Press Down 4x8
Cable Curl
Rope Press down 4x8

And torched.

Wednesday...

Crossfitters....

Joggers


I'm just saying.. :)

http://www.facebook.com/ext/share.php?sid=80071976690&h=9dgNu&u=Sv8n1&ref=mf

Click above link!


Workout

50 chinups
50 pushups
100 squats
50 pushpress
100 snatches
50 Knees to Elbows
50 Burpees

(ps, if you cant feel your shoulders ever, try doing 50 snatches per arm at 30#) :)

Then @ 135 pounds

10 Bent Rows + 5 Clean and press x 10 rounds

Monday

I'm really liking the look of this place...

Well, I woke up in a heap this am, but sauntered my butt down to the gym to rifle out another round of SRX Training

5 minutes warmup
15:00 minutes of 8second sprints, followed by 12 second recoveries @ 11.3 mph...
10 Minutes walk at 3.5@5 incline

Then Modified "Angie" ( as fast as possible)

100 inverted rows
100 pushups
100 situps
100 squats ( yes, even after yesterday's crazy workout)

Then
Chest (abs done between each set)

Bench Press 8-8-8-8
Incline Press 8-8-8-8
Machine Pres 8-8-8-8
Cable x Over 8-8-8

And.... torched.



Has anyone out there besides me, notice that not one "jogger" out there seems to be in shape at all? I mean really? I'm not going to go on another rant just yet, but as homework, take a look at these people jogging on the side of the street.... it's like the "number 23" for me, everywhere I look...everyone of these people looks like they do the exact opposite of exercise. I don't get it.

I mean, hey, if you've got the tights, the water bottle strapped to your back and the "running room" logo on.. yeah.. I mean you. :)

That's not to say, that people who are runners can't look good and be in shape, but those that do always add some form of resistance training.

I'm going to look at this for the rest of the week...

Ouchie!

Sunday Holy Legs

Back Squat 3-3-3-3-1-1-1-1

Box Squat 3-3-3-3-3-3-3

Deadlift 3-3-3-3-3

Overhead Squat 5-5-5-5-5

DB Dead lift 10-10-10-10

Good Mornings 8-8-8-8

Step ups 10-10-10-10

Jump Squat 3-3-3-3

Leg Press, just for kicks 20-20-20

Um yeah.... ouch.

SIGN ME UP!

Thanks to all those that help me throw out my "fat pants" JEEZE!

8 weeks earlier

s

Good Ole Jay G! ( found the top pic just yesterday) Sweet Overhang of Gut non?

MSFU!




After a particularly brutal week that left me, well, completely trashed- Saturday was a much needed rest day. During my day, I thought about personal goals and how I've always encouraged announcing them to friends and family, as a "built" in anti-quit mechanism.

I mean I've must have literally talked close to 100 contestants onto the stage over the last 7 or so years, to stand in front of their co-workers in their underwear.

They would show up at the first contest meeting and meagerly sit in the back of the room.

Me being the co-promoter of this show, it was always my gig to try to get as many people signed up as possible. And to be honest, I was pretty darned good.

I fancied myself the "Jerry Maguire" of recruiting for these shows. My style of this according to some, was the "pester and grind on" method.. I bothered them till they simply..gave in.. :)

Show me your money! ( maker)

Hey whatever works...


I always knew, however, that I would be met with answers like this...

"Well, I'll train for the show, but I won't sign up till the end"

or

"I'll just train like I am going on stage, even though I won't"

or

"' I don't know... I don't want to sign up and then have to quit"


The last sentence above, was always one that particularly stuck with me...

What is it about signing your name on the "line which is dotted" that people were so afraid of?

The answer was, once signed, everyone knew you were in. And the fear of people knowing you set a goal and failed to follow through was actually more scary than stepping on stage, in front of 300 co-workers in your underwear to judge you on your body.

Wow.

Anyways, many of you that read this blog know that I am talking about you.

And you told me....

"Once I signed my name, it was on"

Like on- like on like Donkey Kong on!


Set a goal - destroy it

Yep, 7 or 8 of you on that stage got the "pester and grind on" routine... Hated me at the beginning.... and well... hated me less at the end. :)

Literally, one of the biggest fears and nightmares is dreaming that you show up at the office in your underwear, yet these people do it willingly.. Balls of Steel I tell ya!.



I'm blabbering on....


Point being, If you intend to lose weight, get in shape, quit smoking, run a marathon, whatever...

Announce it to the world.

Grab a pair of balls and simply tell anyone who will listen!

The fear of failure and the fear of not following through is enough to make anyone reach the finish line.


In light of this; I myself am announcing a personal goal.

Right Here.

Right now.

I am going to get down to 180's. Something, well I haven't been, well since grade four. I am going to do it in about 6 weeks. This personal goal is so I can play my "probably" last season of competitive touch football at my lightest weight ever. ( I prefer basketball again, geeze, will I ever make up my mind??)

I'm hovering about 205-207 now... which is "a little" uncomfortable for me.

There you go.

June 1st, on this very blog my weigh in will take place. I'm stating my fitness reputation and my "motivational goal setting guy" name on the line.

Oh and you will get before and afters!

Nobody here needed any help to sign up.... Bodybuilder will drop their pants any time! :)

There I am, all 296 pounds of me... The Lady Killa!

Ah... Summer...or Spring... or Sprummer....

My "cardio" today... 21-15-9 reps of Thrusters and Chin ups

CLICK HERE

A beautiful day leads me to believe, and tell you, we all should get out more.


If you drive to your gym to walk on a treadmill on a day like today, you should be drawn, quartered, tarred and feathered.

Go walk in the park, or better yet, go run in the park mix in some squats, push-ups and rows...

As many of you know, I dread steady state cardio. I'm not saying it's ineffective; bodybuilders have been getting lean for years on tons of low intensity "walks"...

Heck, I prescribe it myself to competitors - cause eventually when calories get too low, you just don't have the doggone energy for intervals or anything else higher.

So why does this srx program prescribe intervals at most sessions....

Well I could answer... Look at these studies!

http://www.ncbi.nlm.nih.gov/pubmed/8897392


or

"Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly.

"They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes," UNSW Associate Professor Steve Boutcher said.

Their success was due to higher amounts of chemical compounds called catecholamines that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.

The scientists believe the regime would also be applicable to swimming, walking, running and rowing.

Professor Boutcher said other types of interval training use longer interludes which are not as effective for overweight people and said the current government recommendations for exercise are largely ineffectual.

"Walking for 60 minutes, seven times a week does not result in much fat loss, usually 1.15kg over 15 weeks – for a lot of overweight people this is going to be a revolution," he said.

The scientists found their method could "spot reduce" troublesome areas such as legs and buttocks.

The system will be useful to diabetics, as "insulin resistance was dragged down by about 32 per cent".

The findings were welcomed by Bondi local Kim Broderick, 21.

"I try to run or walk but if this system works better it's great."

The scientists are now ready for the next phase of the study which controls food and exercise plans."

Well, the SRX program prescribes a whole hoset of different cardiovascular modalities..

8 seconds on/12 off
15 seconds on /15 off
30 seconds on/1:30 off

Point being, at SRX, we mix it up all the time. The "dready state" comes in when calories are very low, or you are on a low day for "Carb cylcing"

Or if you are just too darned tired.

But we all know, gurus included, higher intensities is where the real truth lies, on most days...

I'm not taking anything away from "the walkers" cause I know a few guys, ( Mike G) never walked faster than 3.5 on an 8 incline and got super lean every time he did it.

I'm currently prescribing the same thing to one of my competitors, as he is already in the LOW single digits of bodyfat... I simply cannot find the urge to have him taxing himself to the point where it will affect his weight training.


For me, the answer lies somewhere in the middle...

Run when you can
Jog when you can't run
Walk when you can't jog

And if you can't walk... well then.. time to take a fu@&^ing day off now isn't it?!?!?!?! :)

To further my point, I will say this.... do what you want, as long as it keeps you motivated, happy and active.

Diet is 100% of your success or failure.

You simply cannot outwork a shitty diet. Sorry.

Ever.

No matter who you are.

ps.

EVER!!

Yes, you can get in "game shape" - me personally, I'm probably the one of the better conditioned people I know... but if my diet slips, all those dastardly "slips" start to appear in the form of a new 2nd chin, or in my waist.


Back to my point...

Q: In the battle of Intervals vs Steady State Cardio.... Who wins?

A: The person who's diet is best.



Q: Who will be in better shape and have better health?

A: Probably the person who works at higher intensities...



Workout for Thursday

Sprint 15 seconds on, 15 seconds off for 10 minutes
Then 20 minutes of steady stare climb/jog
Then Sprint 15 seconds on 15 seconds off for 20 minutes

21-15-9 Reps for time
95 pounds for men, 75 for women
21-15-9 Thruster
21-15-9 Chinup

then
30 Clean and Press @ 135
30 box jump
30 pushups
30 floor wipers
30 ball slam

then
Bicep Curls 5-5-20-20
Abs in between
Tricep Press down 5-5-20-20
abs in betwens
ex curl 5-5-20-20


Workout for Friday

15 minutes of steady state cardio

then

50 push press @ 45 lbs
50 KB Swings
50 pushups
50 Step ups
50 floor wipers
50 Deadlifts

then
10 minutes of steady state

then

10 rounds

3 clean and press per arm
6 ball slam
9 sumo ball squat

And... he's messed up.


Ps

Best Crossfit Video Ever!

http://www.youtube.com/watch?v=5Vr7S9pxoTc&feature=related

"The look"

Wow...

To say that the response to the blog has been overwhelming, would be quite an understatement. The amount of hits this month is truly a humbling experience. All I can say is.. keep em coming and tell your friends!

And thanks for reading! I know I can sound like a pontificating blow hard at times, but every now and again you might get something from the heart.... ;)

Also, I now have 14 people signed up to take the 8 week SRX program trial. I may take 2 more... but then I am capping it!

From senior executives to recent mom's, this is a great cross section of people!

This won't just be people going from fit, to superfit. But regular Jane's and Joe's, like you - simply getting in the best shape of their life..

Contrary to popular belief ( as I was reminded yesterday several times) not everyone who works out with me needs to be/or is a superfit woman, those just so happen to be the only cool training photos I have.

And I know, not everyone wants or needs to look like a crossfitter, some people still want to keep their booty!

And hey, I can respect that!

No, you don't have to be superfit to train with SRX!

You do not need to look like that to sign up!

IN fact, I'd rather you not, for the sake of my before and after photos haha!

Besides, I'd rather help those that need to lose weight and those who have responded have made it clear, that's what they need to do.

The blog will soon be filled up with pictures of all of the test subjects, training their buns off and learning the truth about real fitness... first hand. ( omg, I'm giggling like an evil scientist)....


Setting you up for failure...

In dealing with women almost exclusively over the years training, I've learned a few things....

Some the hard way, and some by accident.

(re: The Hard way: You can never tell a women trainee she looks "buffy" "puffy" or "bloated" or "big" - trust me. But to say you look "lean and tight" is aok... )

Anyway, the female trainee's mind is a terrible thing to waste. I've seen trainers give cookie cutter diets to women and expect them to follow them the same way a bodybuilder would.

That is a VERY good way to ensure failure and a high turnover rate. They simply sit down, write out egg whites, broccoli, oatmeal, chicken breast, brown rice, repeat and toss it over to them.

It's true. I've seen it.

I take a slightly different approach, as I can tell you, without a shadow of a doubt, that it is calories in/calories out.

The so called metabolic advantage of low carb diets simply doesn't exist. The reason low carb diets work ( and I do prescribe lower carb diets) is cause you end up eating less...

So why give you 1400 calories from broccoli and egg whites... I know I would get shredded on that diet, cause I simply wouldn't eat! Ew!

yeah, um I'll pass... no really... really....ew.

Taking into consideration the foods that are healthy and that you actually like, will make things go much easier for you. And telling you, you can have chocolate once or twice a week usually makes you very happy and compliant. Because let's face it, compliance is key.

Check out Guru Erik Ledin's great blog post on the subject ( http://leanbodiesconsulting.com/blog/2009/04/14/newsflash-a-diet-only-works-if-you-follow-it/)

I'd rather you have that bite of cake once or twice per week to calm your cravings, than I would you ravaging that dastardly ben and jerry's tub and rendering it an empty shell.

Calorie Free Ben and Jerry's.... lip balm... eat that instead. :)

I'd rather you learn about why I'm suggesting you eat the way you do, instead of simply handing you a piece of paper and saying "do this!"

This is why I'm always very fluid with recommendations, cause if something doesn't jive with you, why would I continue to prescribe it?

The term definition of insanity comes to mind here.

I also always ask for feedback... and too much information is never a problem. The more the merrier, although it can keep my blackberry ringing all night. :)

So a simple starting point is to have you write out a food diary for a week, logging everything you eat.

Do not diet, or try to eat clean.

Just eat as you normally do and then send it off to me. it's amazing how much this makes the process so much simpler and 100% more effective.

I will work with you to help you make the right choices, and we will learn from each other and work together to help you reach your goals.

Much better than Chicken and Broccoli non?

or you could have this...

http://www.facebook.com/ext/share.php?sid=58309878777&h=XnAHf&u=zFwei

What a difference... a month makes..

Acceptance...

You know, sprinting, running, power cleaning , slamming balls all over the place and generally hogging up a corner of the gym is usually not a great way to endear yourself to the other people that share the gym.

I would say, that in early January, the looks of death coming from, well, everyone in the gym was common place. Luckily for me, my i pod was blasting and I could "nervously look away" and carry on with my business.

Over the last few months, however, some funny things have happened with regards to this.

I've noticed that the in-house trainers, who are actually quite good surprisingly, have been keeping a keen eye on everything that goes on in and/or around the power rack.

I've noticed two in particular, watching and then adding the very same movements in with their clients. Hey, imitation is the sincerest form of flattery, so what do I care.

The trick is to keep things fun and interesting. It's funny that three months ago, we were worried that we were almost going to get kicked out, yet three months later it's not only accepted, but it's actually becoming part of their culture.

It's funny now, the trainers that give gym tours on the weekends(Yes, the very ones that once gave me the stink eye, for dropping a barbell after a heavy set of deadlifts) always find a way to park up beside us while giving their group an introduction.

I guess they finally figured out that maybe it doesn't hurt membership when people get to see a 125 pound girl smash down a 210lb barbell after a successful dead lift, or when a grown man, almost faints from effort and leaves a pool of sweat in front of the cage... (hey, it's the Y, so I clean it up)

And lately the looks of disgust and confusion have been replaced with bemusement and general interest in the "what the hell is going on over there?!?!?!" corner.

It's amazing how things operate in a public gym, no music ( which by the way is a whole other blog entry onto itself) , everyone is either jogging, on a bosu ball or doing weighted ab machines.

It's always a monkey see, monkey do philosophy...

But as of late, I'm seeing a lot more clean and press, interval training and db Snatches... and you know what?

That's a good thing.

Still looking for 2 more case studies/volunteers to join THE PROGRAM free of charge.

Let me know @ nuggett@rogers.com


Workout

5 minute warm up
15 minutes of 8 second sprints, 12 second recoveries @ 10mph

Mini Chief - 10 rounds
135 pound power clean
6 bar pushups
9 squats

Then

Mini Me - 10 Rounds

3 Dynamic Inverted Rows ( http://www.youtube.com/watch?v=oSpCs4m2n2g )
6 Ball Slams http://www.youtube.com/watch?v=LlgVRm4F1Ng
9 Step Ups http://www.youtube.com/watch?v=IcfgKr7KjZw&feature=related


Then
PullDown 8 sets, 3 heavy Reps
Hammer Row 8 sets, 3 heavy reps
Face Pull+ Straight Arm Pulldown combo 8x8x3


Effort?

Think you can't get a great workout in 10 minutes... jeepers! ( http://www.youtube.com/watch?v=MElygxq8OfM )

Driving Force!

KB Squat and Dynamic band runs, Litinov Conversion type stuff.

I'm all over the place today. ..

Well, to take all the credit for developing a program and and system would be easy, but in reality, it came from trial and error and for the most part, the fact that I trained with several types of people.

The biggest influences in the trenches of my training design and development, believe it or not, came from three individuals, all women, with three very different driving factors with regards to their goals.

Motivation comes from many angles, and it rears it's ugly( or pretty depending on which side of the fence that you sit) head usually very early in your training career.

Either you are bitten by the bug, or are told you need to be bitten, or you are worried for your health. Usually.

These are the only candidates that I actually allow to be part of the program. There is no guaranteed acceptance, no free ride and no gimmes... without a doubt a certain core competency must be in place with regards to fitness before acceptance.

So what types of trainees are usually successful?

Type A - Vanity Lovers

Michelle, an admitted Vanity Queen! Obviously it works for her!

So what drives you to the gym? Health?

In most cases it's vanity - and - believe it or not, it's one of the most powerful divers there is. Granted, some may say it's a selfish one and is practically one of the seven deadly sins, but those who use it to their advantage can unleash it's powerful force.

Getting your booty into your skinny jeans is a victory to you, as is the endless compliments that you get on your physique regularly. You LOVE the fact that you work hard and you wear the results of your commitment on your physique every time you put on a mini t and low rider jeans or get invited to a pool party.

It's powerful and it drives you to succeed.

Type B - Competition/Goal Types

Steph Metzger, goal driven type, as her destruction of personal records continues.

These are a special group, and likely my favorite types of trainees. These people who are goal oriented usually get listless and demotivated quickly unless there is a true and real goal or end date.

They actually CRAVE/NEED it.

But once they have this very real goal... back the f#$k up, cause they are going at it full force! :)

I know a few of our readers actually crave the next run, the next contest, the next challenge.

For these types, without the end date, goal or competition- workouts become monotonous and tedious.

Other competitive types like the crossfit style philosophy, and need to be the clock, set personal records or break PR's on every lift.

Sharon C, a true competition type.. "gimme the next anything!!!!"

C: Fear of Regression Types.

Megan T

Working in the transformation business for the last decade or so, I've seen my share of yo-yo dieters. I've seen some people ( Alex ) go from fat to shredded on a seemingly annual basis. But those who usually win or are very successful in their first attempt at getting in shape, usually use the fear of regression as their main driving force.

I speak from the heart here, as this is still my driving force to this day- 11 years and 100 pounds later - I still fear going back to that old fat person, who had three chins and a whole lotta rolls!


So how can I use these factors to help you get in shape/stay in shape or have world class fitness?

When the actual SRX warehouse gym opens, each member will be forced to pick their goal and work their way towards it. It will be on the wall, so that every time you come in, it will be staring you in the face on the marker board. You will be monitored and timed during the MDT portion of your workout, and you will break records regularly.


The SRX program will not be cheap, and it will be limited in it's membership. I am not looking to get rich, but to only train with highly motivated individuals, who, when steered in the right direction, can achieve miraculous things...

Workout for Sunday

25 minutes 8 second sprints/12 second recoveries

then

3 Deadlifts
3 Power Cleans
3 Squats
3 Push Press

As many rounds possible in 20 minutes @135 pounds /girls at 75lbs

Then Delts

Seated DB Shoulder Press 5-5-5-5-5
Seated Side Lateral 8-8-8-8
Seated Front Lateral 8-8-8-8-
Face Pull/Scare Crow Combo 8 -8-8-8

I'd say, a pretty darned good case for heavy powercleans...

As Good Friday is upon us, many of the local gyms are closed. Lucky for us, we're looking at double digit temperatures this weekend ( Hey, a man can be optimistic!) :) So getting out for some activity, may be in the cards.

Training Philosophy:

The training philosophy at SRX is one that is truly unique but is a hybrid of others previous hard work. Blending in all aspects of exceptional fitness, extreme conditioning and well, nice looking muscles was a bit of a hard nut to crack.

What we have taken is the best of all worlds, and mashed it into one fun hour and 15 minute workout. Hopefully providing you all the tools you need to be strong, functional and for lack of a better term, beautiful.

Based on recovery, the typical session looks like the following:

Phase One - Cardiovascular Conditioning
Interval Training - 20-25 minutes
These intervals can be from as short as 8 seconds, to 2:00 minutes.

This can be done on the air dyne, treadmill, with a kettlebell, tire flipping, skip rope, bike etc. I prefer running myself.


Phase Two - Metabolic Disturbance Style of Training ( Crossfit/gym-jones etc) -20-25 mins

This is where the fun and creativity come in. A varying degree of jumps, climbs, rows, lifts, Olympic lifts and calisthenics all done in a circuit style..

The key here is extreme muscular fatigue, fun and a ridiculously high heart rate.

This phase is timed and you will be expected to break records often!

I consider this the meat and potatoes of the program, it's what will give you the unique blend of strength, endurance and conditioning that will keep you head and shoulders above the competition.

Phase Three Body-Part Training: 20-25 mins:

No program I recommend would skimp out on the "beach muscles"! I mean, anyone who says they don't want to "look good" is simply bullshitting you. In the last 20-25 minutes you would usually attack one/two body part(s), with rep ranges that start with singles and triples, and work all your way up to volume/pump style of exercises.

The programming of this body part usually coincides with the MDT in Phase two.


The philosophy is that women and men train exactly the same and records need to be broken often!

Groups of 3-5 people of similar levels of fitness will be placed together, and the program will run in succession.

The first 8 case studies of this program will likely be starting in June ( we still have one or two spots open) But I'm cutting it off at 10.

If you are interested in joining, please contact me at nuggett@rogers.com


Diet will be a huge factor, as, well, it is the determining factor of fat loss/weight loss.

We will provide measurements, weight gained and lost, performance improvements and before and after pictures. And as stated, I will be adding more about diet in these notes next week.

The group that I have selected already, has a strong fitness base, so improvments will be even more impressive, given their experience.


More testimonials:

Lina Z (30+ pounds lighter)

From Lina Z

How many times have I tried to lose weight?

Well lets just say I lost count!

Only when I had Jamie on my side was I successful. He knew exactly when to switch up my diet and my weight training. He was very motivating and always kept me on track.

I can honestly say I was never hungry on my diet and the exercise program was something I never experienced before. I actually enjoyed working out!!

I went from a size 12 to a 3 and most importantly, I have kept the 30+lb off for over 3 years now.

Jamie helped me achieve my goal and also gave me the knowledge to keep it off.


Thanks Lina!



Alex Short:



Before working with James, my workouts were unfocused and inefficient. While I was spending time in the gym, I became demotivated as I did not see weight-loss I expected.

After working with James, with a training program including both gym time and diet, I finally because to see real results. James advice and coaching are things I continue using to this day.

I highly recommend him as a trainer if you are looking for someone to get you in the best shape of your life, keep you highly motivated and deliver results!