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!!!