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


Do three high speed deadlifts, no rest, 3 plyo box jumps.. then rest. ( 5 x 3)

Overhead Squat
5-5-5-5-5-

High Speed Leg Press
8-8-8-8

Ascending/descending db plie squat ladder
45 lbs
55 lbs
60 lbs

5-4-3-2-1-1-2-3-4-5 ( so you do a 45 pound squat for 5, then 55 for 5, then 65 for 5, then 45 for 4, 55 for 4, 65 for 4 then 45 for 3 and you get the picture)

Yes/No Machine
3x15


Then the absolute torture of 200 meters of Broad Jump and plyo holds

Need Inspiration?

CLICK HERE


Then

HERE


Enjoy your workout today :)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Lotsa Stuff!

Not exactly sure what is going on in this picture. But it's cool none the less.

Ah, I've been here before. Scary, but you should try to go there a couple times a month.

The Brink, that is.

You're Grandma was right all along.


It's amazing how much misinformation is out there nowadays, with regards to diet and training. The internet tends to bring these things to the forefront. I mean, If I hear one more time that:

"I heard that juice fast's are a great way to lose weight"
"The grapefruit diet"
" The cayenne, maple syrup and lemon diet"
" I heard I can't eat carrots because they are too high in carbs"
'"I guess fruit is out"

I'm gonna lose my mind.

The list goes on and on.

But the reality is, we all know how to lose weight. But the truth of the matter is, it's too damn hard for some people to push away the plate - or the current dietary dogma - for that matter.

Honestly.. Hands up....How many people actually think that you will gain weight from Fruit and Vegetables?


"I can't eat Carrots, they will make me gain weight."

Carrots?

Yeah, no.

Nobody on this planet, eating excessive carrots/bananas/ ( insert almost any fruit or vegetable here) ever gained an ounce eating fruits and vegetables.

And you know this.

It's ridiculous.

Even in excess. The only side effect you would have from eating too much carrots, is that you would more likely poop your pants than you would gain fat.


Believe it or not; it actually is Calories in vs Calories out.

Take for example.. The much demonized Carrot. ( poor thing has taken a beating since the Bernstein and South Beach)

Let's take an example... For your average person, your body needs around 2000 calories per day to maintain your weight. Obviously this varies somewhat, given the needs of athletes, men, women... but it is a nice round number and very close to the average.

To "Maintain" you weight you would need to eat

40 cups of chopped carrots.

Yep.... The most evil of all the vegetables!

"No carrots for me! They will make me fat! Can you pass the gravy?"

Yes.

Forty.

Enjoy.

But be wary of that 140 grams of fiber that comes along with it!

Bananas? Try eating 22.

You'll still lose weight sprinting to the bathroom with that 60 grams of fiber that comes along with it!

Of course this is all very tongue in cheek.

I typically recommend lower carb diets, but not because there is some kind of metabolic "magic" with them.

It's because when you go low carb, its easier to eat less calories and not be as hungry.

That's all.

Sorry.

No voodoo.

The blood sugar swings caused by carbs, is what I try to avoid. It's not the carbs now that you are ingesting, it's what they do to you and hunger later on.

Usually the first diet I put clients on is the zone and then tailor it down from there.

CLICK HERE AND READ ABOUT THE ZONE


I do remove most grains and bread however ( Bread, macaroni, crackers, wraps, tortillas, juice, beverages with calories) and then let them go from there.

Of course, when someone is training for a physique competition, I will alter it heavily.

But for overall health, the Zone is a practical and reasonable start for anyone.

And yes, you can have carrots. :)

A picture perfect overhead squat.

Workout for Wednesday

60 minutes steady state cardio

then
3 clean and press per arm
6 deadlifts
9 stepups

10 rounds

then Shoulders ( Hypertrophy)

Pre-Exhaust Shoulders.
Lateral raise 10-10-10
Bent Raise 10-10-10-10
Front Raise 10-10-10
Cable side raise 10-10-10
Shoulder Press 10-10-10-10-10-10-10
Heavy one arm snatch 1-1-1-1-1-1 ( 90 lbs)

Outdoor training is fun and brings a freshness to any program. And you can only image the looks you get.

Workout for Friday

300

CLICK ME


It's taking a while to get back to sprinting, a week of food debauchery and no weights really really really took a toll. I guess that's why I've never taken so much time off!


RE: Renegade Gym

I am still trying to secure a 1500 sq ft location. More updates to come. We have 25 people ready to roll and I know some of you are chomping at the bit to get started. I ask for a little patience. I'm working on it now as we speak.





6619

Lotsa Stuff!

Walk Hard!

In the infamous words of Dewey Cox; Walk Hard.



As a note, I have been away from the CPU for a week, so I may be blabbering a bit here. :)



After a much needed one week break not only from the iron, but from the constant dietary battle and lifelong struggle to keep the once firmly attached 108 pounds off of a frame, that clearly loves to be that heavy, I jumped back into the gym whole hearted yesterday.

To think back, I can't remember ever going that long without a break before. Literally.

In 10 years, I think I managed a 3 day lay off once.

It was sorely needed.

But you know what?

I missed it. The gym, the process, the responsibility... all of it.

Dearly.


Another thing hit me though, as I watched people slam back curly fries and bacon sandwiches...

It's that kind of dietary freedom that got me in trouble in the first place. I looked around at people scoffing back insane amounts of food and to them... it seemed... almost normal.

Where for me, it was an absolute aberration.

Point being, it was nice to enjoy life, but any longer than a few days and everything suffers.

Performance, well being and overall health suffers very quickly when diet is neglected so poorly.

I have come to love the schedule, the responsibility and knowing that no matter what I do tonight, I still have to answer to the Iron in the morning.

It's that kind of alarm clock that will keep you in check.

Workout for Monday

60 minutes of Steady State Cardio

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

Bench Press 185
Ball Slam
Bosu Squat
KB Swing
Inverted Row

Then

Chest ( hypertrophy)

Bosu Pushup ( 40)
Incline Press 10-10-10
Hammer Machine 10-10-10-10
Cable X 10 -10 10

TWO Successful SRX Stories:

Lately I have had the pleasure of working with two world class athletes as they prepare for their show.

Now although the judging was somewhat questionable, I will agree that it was a very close call, and I respect the judges decisions. So I'm not bitter. I have sit on a judging panel of a contest 6 times and even I have made a few mistakes ( Sorry Nathan, you deserved second)


Regardless - My two athletes finished 2nd in their class...


Bianca:

Bianca was a unique case for a woman, she had the uncanny ability to put on muscle quite easily and/or retain it regardless of diet. Similar to Steph Metzger and unlike Michelle Lima or Cristina Amorim, no matter what she did and regardless of diet, she had a ton of muscle. With Bianca, we needed to keep her muscle at the same point, while stripping her body of fat.

We did good.

Outstanding V Taper and lean quads...

Bianca's testimonial and shots will be forthcoming.

Bianca, was a powerhouse in the gym. 105 pound power clean's caused quite the ruckus. Her ability and cardiovascular conditioning was exceptional.

Bianca lifted heavy, kept reps low and heavy and cardio was kept to sprinting and walking. Never more than 40 minutes on the dreadmill.

What will SRX do for you?

Andrew Garvin

Andrew is a natural freak. He had a 27" waist and wass 200 pounds at 5'9!. With him, we focused on his weaknesses and then turned him inside out with conditioning and water manipulation

Positive Thinking.

It amazing lately, I am noticing that anyone I come in contact with is one of two types of people.

Glass Half Empty/ Glass Half Full

There hasn't been any muddy waters. It's been clear as day.

And the funny thing is, most of my friends who are GHF types ( Glass Half Full) are self employed, successful and/or senior executives. Now, some might say - that I am putting the chicken before the egg here and that maybe these lucky bastards are only that way because they are already successful.

I disagree.

It's people that not only want the special things in life, but those that actually reach out and grab for it or have the balls to actually commit to it that are TRULY happy.

In my experience, the best business people in the world are eternal optimists. On their worst day, if you ask them.... "How are things?"

The answer is always "great" or "good"

This is from personal experience from some of the wealthiest people in the world.

On a day their dog dies, they get a flat tire and a speeding ticket....

It's all "good".

Now, they don't always feel that way, but they portray it.

And maybe that is the take home message....

Even if you are not happy.... Fake it.

It will make you feel better in the long run.

Really, as a take home experiment. Now matter how you are feeling, the next time someone asks..... " how are things"

Say "AMAZING!..... You? "

Point being:

It takes 26 Muscles to Smile. And 46 muscles to frown.

Stop Working so hard at being so unhappy and fake it. It's easier.



Workout for Tuesday

45 minute Steady State

20 pushups
20 inverted rows
20 Squats
20 situps
5 rounds

Then
Back

Pulldown 10-10-10-10
Face Pull 10-10-10 -10
Straight Arm Pulldown -10-10-10
One Arm row 10-10-10-10



True Effort

Now that I am on my own personal transformation quest (for the benefit of you and me) my intensity in the gym and at the refrigerator is at an all time high.

As I repped out the pushups yesterday, I cautioned that most people are far far far too comfortable in their current routines.

Really.

How much longer can you walk at 3.5 mph, 8 incline - before you shoot yourself in the face with a salt gun.

If you are not actually questioning your health/sanity at each workout, then, it simply is not hard enough.

In fact, you should remove the phrase "workout" from your vocabulary.

You don't workout...... You Train.

6500

Conditioning is king..

COURAGE


It's sometimes said, that in the world of sports and athletics, "speed kills"

That is - usually the fastest team is the one that wins.

While I somewhat agree with that statement, it is, in my humble opinion - how fast you are when the game is on the line, that makes the most difference.

In the world of athletics, there are only few things we can actually improve on.

You usually can't improve god given athleticism, talent, coordination and natural ability.

But what you can improve, and the only thing that actually can completely derail, athleticism, talent, coordination and natural ability - is your conditioning.

When you are tired, strength and conditioning becomes the great equalizers. An outstanding athlete who is tired and poorly conditioned is like a Porsche with two flat tires.

Sure, the car looks impressive, but it can't go anywhere fast.

When it's all said and done, the only thing you have complete control over is how hard you can keep playing, training, running, lifting.... whatever.

You can't renegotiate your current athleticism with your maker, but you sure can be the most conditioned player on the floor.

It's not how fast you are in the first quarter... it's how fast you are in the 4th quarter.

When all else fails, it will come down to your ability to "keep going" that will make the difference in most sports.

The ability to keep going comes with a lot of names and catchphrases, "balls, heart, courage, determination, gritty performances, gutting it out etc"

It all means the same thing.

And there is something to be said about knowing you are the most conditioned player.

It's only one factor of the equation, but at least you'll know....

There is no way in hell, they are going to outwork, out hustle or outlast me.

And that's pretty damn comforting.


http://www.youtube.com/watch?v=-ae3tFI8wXE

From the youngest to the oldest.... it all comes back to conditioning.

6330

Workout for Tuesday

Something to muse on, as I continue my search for an in shape jogger....

I find that almost ever person who is cycling is lean and mean and every person jogging as chunky and soft.. hmmm..

What gives?


I'm telling you, look for yourself... the ratio is ridiculous. I can't make this stuff up.




Well, the high volume and intensity remains the same this week.

After a particularly brutal session yesterday, followed by the first game of ultimate frisbee of the year( really this is about as brutally hard a sport there is for conditioning)

I was off for another full on bout of 60 CardioRX

5 Minutes Warm Up
1:30 Run @ 8.5/ 2 minute recovery walk ( 4 rounds)
1:00 sprint @ 9 mph /2 minute recovery ( 4 rounds)
45 second sprint @10 mph/ 1:15 recovery walk ( 5 rounds)
20 second Sprint @ 10.5 mph/ 10 second recoveries ( 8 rounds)
10 minute hill clib 3.5 mph, 10 incline
10 minutes 8 second sprints/12 second recoveries
10 minute cool down
Recovery Walks are all 3.5 mph @ 8 incline



Then
WOWZA!
10 box jumps
20 ball slams
30 DB Thrusters
20 DB Clean and Press
10 Box Jumps
20 DB overhead Squats
30 DB pushpress
20 pushups
10 boxjumps

Then

Back

3x10 Inverted Rows
3x10 Hammer Rows
3x10 Pull downs
3x 10 face pull/straight arm pulldown combo
3x10 single arm cable row ( lawnmowers)
3x10 selectorized pulldown

Sometimes you gotta throw in the towel..

The Power of Groups.

Effort, perceived effort, the effect of Training Partners - and the power of positive thinking.

womanly and strong....

It's amazing what you can talk yourself out of.


Truly.


Are you training alone?

Are you one of those people who can push themselves?

Truth be told, we would all train better in large semi/private groups.

There really is something about the atmosphere and the camaraderie that is built in to group sessions can't really be described with any semblance of justice. .

Every MVP from every professional sport trains in groups...From MJ to Tom Brady...

Point being - a one man show - is usually only good for pure male bodybuilders, as the the vanity factor simply cannot be ignored.

But for the rest of us, we would all be better served by grabbing a training partner or 4 and pushing each other to the limit.

You come to the gym, knowing others are depending on you and you look forward to impressing them with personal record after personal record.

This is part of the reason that Renegade FitnessRX will not have personal training.

We will only group and semi private training.

It is this atmosphere that ensures compliance, dedication and real unadulterated effort.

Cue the memory sequence @ the Y

I was being lazy, as the night before I had imbibed in a few too many glasses of red wine. so I was really "going through the motions" and not killing it.

So as I talked myself out of that last round of power cleans by lallygagging on the set previous, my training partner raised a Spockian eyebrow and challenged my testicular fortitude by asking..

Why are you being lazy today...bitch?

SLAP!



That woke me the F up!




The difference between real effort and and perceived effort is a huge and gaping canyon. People will usually suggest " that was a great workout" or " we totally killed it today" ...

If you actually have muster up the energy to say that, then chances are, it wasn't

You should know - it shouldn't need to be said.


Workout For Monday

Full SRX 60 MIn

5 minute Warm-up
1:30 Run @ 10 mph, 2 minute rest 5 rounds
1:00 minute run @ 11mph, 2 minutes hill climb - 5 rounds
45 second runs @11.5, 1:15 hill climb 5 rounds
30 second runs, 30 seconds repeat @ 11.5 mph 5 rounds
8 second sprints @ 12 mph with 12 second recoveries

Then

50 pushups
50 inverted row
50 kb swings
50 floor wipers

KB Swings


Floor wipers...

then
( all done for 2-3x10 with abs in between)
Bench press
Incline DB press
Incline fly
hammer machines x3
Cable cross x 2

Posted by Nuggett at 4:03 AM

OWWEEE!

Saturday Leg Workout

8x3 Jump Squat ( work up to a max weight)

Then
Speed Deadlift and Plyo Box Jump Couplet
3-3-3-3-3

Do three high speed deadlifts, no rest, 3 plyo box jumps.. then rest. ( 5 x 3)

Overhead Squat
5-5-5-5-5-

High Speed Leg Press
8-8-8-8

Ascending/descending db plie squat ladder
45 lbs
55 lbs
60 lbs

5-4-3-2-1-1-2-3-4-5 ( so you do a 45 pound squat for 5, then 55 for 5, then 65 for 5, then 45 for 4, 55 for 4, 65 for 4 then 45 for 3 and you get the picture)

Yes/No Machine
3x15


Then the absolute torture of 200 meters of Broad Jump and plyo holds.

And.... Crippled.



Workout Friday


Track Workout

Run 200 Meters then
5 Push ups /5 inverted rows/10 Ball Slams
10 rounds

Then
Run 400 meters
3 DB Clean and Press (per arm)
6 KB Swings
9 KB dead Lifts

5 Rounds

Then
Run 200
50 Squats
Run 200
50 Crunches
Run 200
50 wall Ball ( wow this hurt(
Run 200

And DONE!

Two Tickets to the GUN SHOW!

If you can believe it - we had this man eat pizza, chocolate bars and doughnuts for 2 days before his show... Carved!

Congrats to all of the Competitors at the Classic and doing your part for charity.

A very successful week for a couple of Renegades... That blog to come later this week.

Workout of the day

Wednesday: 20 minutes of 8 seconds sprints

Then


1 med ball push up each side
6 ball slams
9 overhead med ball squats
10 rounds

Then
5-5-5-5-5 - Overhead Press
3-3-3-3-3- Push Press
1-1-1-1-1 Push Jerk

Then
Max Effort Single Arm Clean and Press - Got up to 80lbs here...

Then

Side Lateral Raise
4x8 Bent Lateral Raise
4x8 Front Raise
4x8 Upright Row
4x8 Machine Press

Thursday
20 Mins of Intervals 30 on/30 off ( walk run)

3 "clap" pushups
6 Chins
9 Step ups
10 rounds

Then
DA GUNS! 3x10 Alternate Row, with 10 second isometric hold on the last rep.
3x10 overhead triceps extension

5x5 Ez bar Curl
4x8 Single Arm Extension

3x15 Cable Curls in the Crossover station ( biggest showoff exercise in the world ;) )
3x15 Press Down

Hey, I'm all for functional training...

But I still like to toss in the "beach work" every workout!

Nuggett 1 - Levene 0

Musings...

A



As most of you probably know, I have been in the supplement industry for over a decade.

I have been the Customer Service Manager during "the ephedra years" handling in the neighborhood of 1400 calls per day in a 24/7 call centre environment.

I was also pulling double duty as the person in charge of safety assurance and then on to an office management role and wore many other hats along the way.

I actually named the worlds best selling protein (well, it was for 6 years or so), I got a "sweet" $100 bonus for that, (funny, it's sold million and millions of units since then!).

That's ONE HUNDRED BUCKS YO! Haha!

(quotes used to enhance my sarcasm)

I also, 9 years before it's arrival, handed the formula for an exceptionally hardcore and currently very newsworthy product over to a young manager John Dalimonte many moons ago ...


With that said, it's often asked of me what products I actually recommend.

Furthermore, I am harassed as to why I rarely ever recommend products at all?

I do actually, contrary to popular belief, recommend a few products.

A quality protein powder, fish oil, multi-vitamin, creatine and digestive enzymes when needed.


But the reason I am loath to recommend any product in particular is that... well...

Most products on the market are exactly the same.

They take a "crop dusting" of a bunch of little known ingredients and then tie the claims to one key component. There is nary an unusually exceptional ingredient among any product on the market.

Not too much now!

*save for a couple*

So I would always say, grab the cheapest one and the one that tastes the best to you.


As I have left and started blogging about fitness, I am getting a boat load of samples sent to me to try.

In the case of the very first "A week in the ripped freak zone" blog entry -

A product I endorse 1000% for energy, focus, clarity and it's hunger blunting properties.

If you head down to GNC and grab a bottle, I will guarantee personally, you will not be disappointed!

( I also guarantee that I had huge buckets of sweat and had some crazy chomping of gum as I sprinted on the treadmill at 12mph)


Last week, I received a trial container of ALLMAX - ALL WHEY Butterscotch Maple Fudge Flavor to try.

Now before I get to the absolute amazing taste of this product, let's discuss protein in general

First and foremost.... We all need protein. All of us.

You. Your mother, your grandmother, your kids.

Everyone.

No protein, you die.

No Fat, you die

No carbs, um... nothing happens, but that is a story for another day.

Here is what Hippocrates, the world's first Nutritionist, Physician, & Surgeon who lived 400 years before Jesus Christ was born and considered “The Father of Medicine” had to say about protein:

THE WORD PROTEIN MEANS MOST IMPORTANT!
Note: Hippocrates named Protein as the most essential food we should
consume, as the greater percentage of our bodies are comprised of it.

The actual amount of protein required is a highly controversial and often misunderstood topic.

There actually has been exactly ZERO studies on a "Protein Ceiling" that is, how much maximal amount of protein you can digest at one meal, or an overall total for the day. A normal person can "turn over" about 300 grams per day, but that is not recommended, nor encouraged, lest you want to "stink the joint up"

There have been studies on protein pulse feeding, that is, they fed overweight ladies all their protein in one shot, looked at their nitrogen balance and discovered that for overweight and sedentary woman, gorging on protein once per day, may be beneficial.

Agreed, it is a crappy study.

Point being - it's a highly debatable subject

Some pundits lately actually have been recommending lower protein amounts. Brad Pilon, author of the great book (albeit highly suspect title ;0) ) Eat Stop Eat - actually is writing a book on just how little we actually truly need.

For me, I stick with the usual 1grm per pound of body weight.

Any reason why?

Well, it's a nice round number.

You can remember it.

And most importantly...

It will likely keep your other macronutrients in place.

I mean, if you are a 100 pound girl and have eaten 100 grams of protein from high quality lean sources, you are highly unlikely to overeat on carbs and fats - as the satiating effects of protein will actually deter your from eating hardly anything else.

That said, you can only eat so many chicken breasts!

But I do notice, when people complain about recovery, or when they fail to thrive in the gym, I ask about their diet first.

The answer is universal.

"I may of went off diet, but I'm sure I got enough protein. "

In which I respond:

"Well then, why are you not breaking records and having poor recovery?"

What have you changed in your diet?

The correlation/causation is up for grabs, but you show me someone who is eating the required protein for recovery and for overall health, and I will show you someone who is thriving, leaner, more muscular and stronger than the average Joe/Jane.

Nobody overeats on protein. Well almost nobody. So, ensuring you get your required amount is paramount to your success.

People who cheat on their diets tend to lean towards carbs+fats together.

I mean, I can't blame you. Who doesn't like bread and butter?

I can "Lab Coat" this all up for you, and bring out study after study after study. If you are interested in that, go read Lyle McDonald's protein book, or his series on protein here.

http://www.bodyrecomposition.com/nutrition/what-are-good-sources-of-protein-introduction.html




In my experiences as a figure coach and in helping those for bodybuilding contest preparation, the biggest concern was always finding alternatives to chicken/fish repeat.

Hence the infamous "fish and rice cakes"

FISH AND RICE CAKES!


This is where a high quality protein supplement comes in to place. Now, some protein and supplement companies are only interested in the claims they can put on their bottles. Hence the addition of creatine to fucking everything.

Not that creatine doesn't work - it does. Very well in fact.

But I will take my creatine, when I want to.

Not when it's added for the sake of a label claim.

With all the above said, I have to say that with regards to - ALLMAX ALLWHEY



A: I have never tasted a better protein shake in my life than the Butterscotch Maple Fudge ALLWHEY, from ALLMAX.

EVER!

Absolutely outstanding, mouth-watering and head-shakingly good.

With 25 grams of the highest quality protein from only the purest and cleanest sources on the planet, this is truly a top-notch protein and I recommend it without hesitation or reservation.

B: Furthermore, the additional compounds put in this product are actually there to further benefit and enhance absorption.

Honestly, adding an omega EFA compound will not only help digest your protein it can actually improve your health and it's a bold step.

It drives up the cost of the manufacturing and this is why it's not an everyday occurrence with other companies.

C: The outstanding addition of Lactase, Bromelain and Protease is simply showing off.

This is akin to ALLMAX juggling chainsaws while eating an apple. It's amazing, innovative and off the beaten path.

what's next?

This is not put in for "sizzle" - It actually works, will help with digestion and may help with GI distress and it's VERY surprising most other companies don't do it!


When it comes to protein, "ALLMAX" seems to be the "All-Knowing"

So there we have it. My 100% recommendation.

Good High Quality Protein - Check
Cleanest and Purest Protein Sources - Check
Additives to help absorb the protein- Check
Full Spectrum Amino Acid Profile- Check
Astonishingly Great Taste - Check
Good for lactose sensitive individuals - Check



Now here is a secret recipe.

I have used this recipe with figure contestants right up to the day of their show.

"SRX PROPUD"

Ingredients:

3/4 cup of fat free yogurt
1 scoop of Butterscotch Maple Fudge AllWhey, from ALLMAX
1 tsp of fat free/sugar jello pudding chocolate mix.
8 Walnut halves/pecan or Almonds

Put in one bowl, stir, and until fluffy...

Put in the freezer for 10 minutes...


Result:

OH BILLY!

Chocolate ButterScotch Maple Fudge and Pecan Ice Cream.

Well kinda... only difference is that it is low calories, no added sugar, high protein and wonderfully delicious and healthy for you.

What? Me diet?

Workout for the Day

6 - 400 meter runs on the treadmill - at 10pmh

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

135 pound Power Cleans
Box Jumps
( HeyZeus this was hard)

Then
Pull downs 10-10-8-5-5-5
One arm rows -8-8-5-5
Seated Row - 12-12-12-12