Sternum Pull Ups.

Here's a great variation of the pull up. Start by arching your back so, as you pull yourself to the bar, your sternum touches the bar. Great movement. I have to thank my car for allowing me to reach the rafters, lol. I do them in between the rafters with a parallel grip because if I try to use the beam like a high bar on this movement I crash my head into the beam behind me. Great move though. Here's my 3rd set in a session where I did 8 sets of 8 with only  10 seconds of rest in between sets.

You have to love hiting and crashing through your goals!

You have to love when you crash through you goals early. At the beginning of this training cycle I set the goal to hit a bodyweight of 200 pounds before the cycle ended. Well, half way into the cycle I weigh a muscular and solid 201, 3 weeks ahead of schedule. Time to focus on hitting 210.

You have to love constant improvements

Awesome training tonight! Breaking more records. Started off with Military Press. Hit 3 sets of 5 in conventional style. Followed by 3 sets of 6, 5 and 4 in Rest Pause style, of course adding weight on each set. Nailed some strong stuff!! Moved onto 5 sets of 10 for Barbell Power Cleans. Felt tough but awesome. Finished off with 3 sets of 15 for Weighted V-ups in a super set with 3 sets per side of Isometric Power Flexes. Great training tonight. Here's a video of the final set of Military Presses.

An awesome piece of Nostalgia

This is a gift that I received when I was about 10 or 11 years old, still one of my favorite pieces of nostalgia. A working, real model of the shuriken belt buckle that Sho Kosugi used in the 80's classic, "Revenge of the Ninja."  That's right, growing up, my martial arts toys were the real thing, Awesome!!

 

 

A few of my favorite things

Here's  a nice little picture of some of my favorite pieces from my collection!!

It's awesome to see

It's awesome to see, as I'm closing in on breaking the 200 pound mark for my bodyweight, that the gains are coming in very rock solid!!!

Every Time......

Every time I work on my basic handstands this quote becomes more true, "In stillness and quite you'll always find peace."

 

 

 

 

Learning to love the 10 seconds

Awesome training tonight!!


Started out with Bottom Position Squats. Nailed 3 sets in Conventional style, then Hit 3 sets of 6, 5 and 4 reps in Rest Pause Style. Worked these hard.

Moved onto Barbell Curls. Hit 8 sets of 8 reps with only 10 seconds in between sets. Awesome!!

Finished off with 3 sets of 15 for Weighted V-Ups in a super set with 3 sets per side of Isometric Side Bends.

Great training!

Here's  a picture that says it all. When you're hitting some of your exercises with a protocol of only 10 seconds of rest in between sets, you really learn to appreciate those 10 seconds. Lol!

Constantly Pushing............

Only By Constantly Pushing Yourself Beyond Your Perceived Limits Can You Really Become All That You Want To
Become!!

 

 

 

 

In Order To..........

In Order To

Get What You've

Never Had....

You Must Be

Prepared To Do

What You've

Never Done!!

A Self-Protection Quickie 3

Here's a little story that shows a great example of De-escalating a possibly volatile situation. All names are real, but only first names, lol. And the story is true. Hope you enjoy!!

An awesome Barbell Curl variation: 8 sets of 8 reps with only 10 seconds of rest in between sets.

Awesome training last night!! Started off with Bottom Position Squats. Hit 3 sets in conventional style and 3 sets of 6, 5 and 4 in Rest Pause Style. Both Melissa and I smashed our Personal Bests on each set. Awesome stuff!! Then moved onto Barbell Curls. Hit 8 sets of 8 reps with only 10 seconds rest in between sets. Hard as heck, but awesome. Finished up with 3 sets of15 for Weighted V-ups in a super set with 3 sets per side of Isometric Side Bends. Great stuff. Here's a video of 2 of the 8 sets of Barbell Curls. Resting only 10 seconds between sets really changes the game.

Taking a page from Vince Gironda

Awesome night of training!! Started out with Gironda style Reverse Grip Dips. Hit 8 sets of 8 with only 10 seconds of rest in between sets. Moved onto Sternum Pull-ups. Hit 8 sets of 8 reps with only 10 seconds of rest in between sets. Then hit Gironda style Sissy Squats. Hit 3 sets of 8. From there it was onto 3 sets of 40, 40 and 20 for Seated Calf Raises in a super set with 3 sets of 10 for Reverse Wrist Curls. Finished up with 3 sets of 15 per side for 1-leg Calf Raise in a super set with 3 sets of 10 for Wrist Curls. Wonderful night of training. Here's a video of 2 of the sets of Gironda Style Reverse Grip Dips, with about 10 seconds of rest in between.

Bullet Proof you shoulders

Here's a great way to help keep your shoulders and rotator cuffs healthy and strong. I usually throw these in for 2 sets of 10-12 reps in each direction, on each side; at the end of my warm up on Monday and Saturday's training. They've helped me to keep my shoulders and rotators healthy, while also helping me move more weight in all of my presses. Great movement.

A Self-Protection Quickie 2

Here's a little Self-protection quickie talking about the basic rules of personal protection. I hope you enjoy!

A Self-Protection Quickie

Here's a Self-Protection quickie for you all. A few ways to use a folding blade, tactical folder, pocket knife, balisong, butterfly knife, etc. as an impact tool for personal protection without ever having to draw the blade.