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..