Just getting ready to pound my 7 pm Conditioning Class with this little Ditty
Make ‘em Cry
WOD + 50 JJ
10 Burpees
10 Push Ups
20 Ball Slams
30 Push Press
40 Squat
Rest 60 secs
4 Rounds
There will be some Crying and Nashing of Teeth!!
Lets Kick some ASS!
Tuesday, November 3, 2009
Saturday, October 31, 2009
Halloween Crazy Lady
Happy Halloween everyone!!
Although this isnt a real holiday I believe its still in the top five for consumer spending for the year.
I was in the grocery store the other day behind a couple who were checking out a crap load of candy.
It was one of those Grocery stores that has the goodlife for women gym upstairs. The lady was complaining how expensive it was to be a member of the gym, something like $50 ish bucks a month.
She was spending over $100 bucks on candy and crap, She was well over 200 lbs and I knew for sure she was gonna eat 1/2 that candy herself.
I m not saying you cant eat candy, but I know for sure she would be alot happier and healthier if she was 160 lbs buying 1/2 that candy and spending the money on a membership.
$50 spent for inproving her Health, Appearance, and Self Esteem!!
Just remember nothing tastes as good as being leaner and stronger feels
Although this isnt a real holiday I believe its still in the top five for consumer spending for the year.
I was in the grocery store the other day behind a couple who were checking out a crap load of candy.
It was one of those Grocery stores that has the goodlife for women gym upstairs. The lady was complaining how expensive it was to be a member of the gym, something like $50 ish bucks a month.
She was spending over $100 bucks on candy and crap, She was well over 200 lbs and I knew for sure she was gonna eat 1/2 that candy herself.
I m not saying you cant eat candy, but I know for sure she would be alot happier and healthier if she was 160 lbs buying 1/2 that candy and spending the money on a membership.
$50 spent for inproving her Health, Appearance, and Self Esteem!!
Just remember nothing tastes as good as being leaner and stronger feels
Wednesday, October 28, 2009
What did you do after supper tonite?
It's often a long day..supper's done and the kids are finally in bed asleep hopefully if it's after 9 pm.
What now? Watch some crappy reality TV Show (lose a few brain cells)? Eat some Shit Quality Food like chips and ice cream (ooohh it's low fat the label says)?
How Many Reality Shows do you think This Lady watches.....
(click on the pic above to see something even more disturbing)
Drink a few too many Beers or glasses of wine - telling yourself it's good for your health to have wine every nite.
Sit back and wonder why your not happy with your body..your life..maybe your job or marriage?
The solution is easy...GET OF YOUR ASS!!
Get up and start moving...Go for a walk..do some exercise..
A funny thing happens..when the Heart starts pumping... the Brain stops feeling sorry for itself!!
Some of you may have gotten the email about Peter Hamilton an awesome Dude I have been training.
He has lost 100 lbs since December 2008 ..Thats 10 Months!!
He's an inspiration....
Here's the Workout he did
Reps
21-18-15-12-9-6-3
for 5 exercises
Box Step ups
Squats
Push Ups
Leg Raises
T Bar Swings (Kettlebell 2 handed swings)
All 5 exercises in a row for 21 reps then repeat for 15 then 12 and so on..no rest
He did it in just over 26 Minutes..
I was so freaking Inspired that after I closed the store at 9 pm that instead of going home and watching everone crying on Biggest Loser, I went Downstairs in the Training Studio and pounded out the following ASS KICKER!!
Box Step ups
Squats
Push Ups
Mountain Climbers
T Bar Swings (Kettlebell 2 handed swings)
It took me 29 minutes to grind it out...
As I type this I am a bag of dog shit..but I gotta tell ya I feel pretty damned good about myself.
I do wish I had a helper monkey right now to help me type this...
If Peter can do it..and I can do it..what the hell is stopping YOU?
What now? Watch some crappy reality TV Show (lose a few brain cells)? Eat some Shit Quality Food like chips and ice cream (ooohh it's low fat the label says)?
How Many Reality Shows do you think This Lady watches.....
(click on the pic above to see something even more disturbing)
Drink a few too many Beers or glasses of wine - telling yourself it's good for your health to have wine every nite.
Sit back and wonder why your not happy with your body..your life..maybe your job or marriage?
The solution is easy...GET OF YOUR ASS!!
Get up and start moving...Go for a walk..do some exercise..
A funny thing happens..when the Heart starts pumping... the Brain stops feeling sorry for itself!!
Some of you may have gotten the email about Peter Hamilton an awesome Dude I have been training.
He has lost 100 lbs since December 2008 ..Thats 10 Months!!
He's an inspiration....
Here's the Workout he did
Reps
21-18-15-12-9-6-3
for 5 exercises
Box Step ups
Squats
Push Ups
Leg Raises
T Bar Swings (Kettlebell 2 handed swings)
All 5 exercises in a row for 21 reps then repeat for 15 then 12 and so on..no rest
He did it in just over 26 Minutes..
I was so freaking Inspired that after I closed the store at 9 pm that instead of going home and watching everone crying on Biggest Loser, I went Downstairs in the Training Studio and pounded out the following ASS KICKER!!
Box Step ups
Squats
Push Ups
Mountain Climbers
T Bar Swings (Kettlebell 2 handed swings)
It took me 29 minutes to grind it out...
As I type this I am a bag of dog shit..but I gotta tell ya I feel pretty damned good about myself.
I do wish I had a helper monkey right now to help me type this...
If Peter can do it..and I can do it..what the hell is stopping YOU?
Ontario's Strongest Man Paul Vaillancourt Training Tip
Recently I stopped in to see Paul at his ultimatefitness gym in Arnprior, Ontario.
We were talking about some basic tips for lifters whether they are strength athletes or just hitting the Gym to get in better shape.
Here is a great tip on the basics of gripping any bar or handle....
Paul's a Freakin Beast..so Any tip from him is Golden!!
We were talking about some basic tips for lifters whether they are strength athletes or just hitting the Gym to get in better shape.
Here is a great tip on the basics of gripping any bar or handle....
Paul's a Freakin Beast..so Any tip from him is Golden!!
Tuesday, October 27, 2009
Oct 23 rd Friday Nite Benching
Hey Hey
Time for some Fri Nite benching at Fitness Warehouse
Getting ready for the 2009 Ontario Provincials November 7th
Time for some Fri Nite benching at Fitness Warehouse
Getting ready for the 2009 Ontario Provincials November 7th
Saturday, June 27, 2009
Bench Freak Bench Seminar
How would you like to increase your 25to 50 lbs in one workout?
Well if you were at our Bench Press Seminar on June 22nd you would have!!
During the 3 hour Seminar All those who attended hit some big Numbers.
Lianna added 35 lbs , she hadn't even benched since February
Serge added 30 lbs and hit a true Paused 405 lb Bench Press
Darren Malette who had previously benched a personal best the week before added 50lbs that night to hit a 385 Paused Bench
Dave Added 50 lbs to his bench and learned how to really pysch up for a lift!!
young Martin added an awesome 25 lbs to his already 300+ bench Press not bad for an 18 year old!!
After the Max Pressing we worked on Assitance work I broke the group up into 2somes to work different stations
All in all this was a great night of training and learning, the 3 hours flew by!!
We also touched on what specific supplements will help in performance and recovery.
The next seminar is coming up in Embrun at Le Gym
Check our website www.fitnesswarehouse.ca for up coming seminars
Well if you were at our Bench Press Seminar on June 22nd you would have!!
During the 3 hour Seminar All those who attended hit some big Numbers.
Lianna added 35 lbs , she hadn't even benched since February
Serge added 30 lbs and hit a true Paused 405 lb Bench Press
Darren Malette who had previously benched a personal best the week before added 50lbs that night to hit a 385 Paused Bench
Dave Added 50 lbs to his bench and learned how to really pysch up for a lift!!
young Martin added an awesome 25 lbs to his already 300+ bench Press not bad for an 18 year old!!
After the Max Pressing we worked on Assitance work I broke the group up into 2somes to work different stations
All in all this was a great night of training and learning, the 3 hours flew by!!
We also touched on what specific supplements will help in performance and recovery.
The next seminar is coming up in Embrun at Le Gym
Check our website www.fitnesswarehouse.ca for up coming seminars
Tuesday, June 23, 2009
Montreal Power Wars - Bench Press - Beer - and Burgers
This past Saturday June 20 was the Montreal Power Wars held at Ross Saldan's Montreal Barbell Club in Dorion(Just before Montreal). www.metalmilitia.ca
It's a CPO event. Ross put on a great Meet, Heavy Metal music blasting, The smell of Testosterone and Tiger balm, Big thickly muscled men milling around each other.
You could feel your adrenaline surging. Plates banging and barbells rattling, and that was just the warm up.
It was totally kickass!
There were lifters from Calgary, Winnipeg,Nova Scotia and New Brunswick, Sherbrooke and Trois Rivieres.
Ottawa was there in the form of Judges , spotters and lifters.
I was excited to be there and be competing Raw (meaning no Bench Shirt).
I had some high hopes of hitting some big benches in the 500+ plus zone especially after my last 3 weeks of training.
I opened with a silly easy 501 lbs
Then I went for 530..and the shit show started. Over the last 3 weeks of pushing my benching limits I fried my nervous system.
I was an Inch away from locking out 530 and it might as well as been 1200lbs. I hit a wall and the show was over for me.
I saw some great lifts and some even greater lifters. Everyone was awesome and we all enjoyed each others lifting and each others company.
I have decided that the CPO will be my RAW competing federation of Choice.
After my lifting I grabbed a cold beer and sat back and watched some great deadlifting.
I got a kick ass trophy for my efforts. However the best gift was getting a crew of new friends who abviously love the IRON as much as I do.
It's a CPO event. Ross put on a great Meet, Heavy Metal music blasting, The smell of Testosterone and Tiger balm, Big thickly muscled men milling around each other.
You could feel your adrenaline surging. Plates banging and barbells rattling, and that was just the warm up.
It was totally kickass!
There were lifters from Calgary, Winnipeg,Nova Scotia and New Brunswick, Sherbrooke and Trois Rivieres.
Ottawa was there in the form of Judges , spotters and lifters.
I was excited to be there and be competing Raw (meaning no Bench Shirt).
I had some high hopes of hitting some big benches in the 500+ plus zone especially after my last 3 weeks of training.
I opened with a silly easy 501 lbs
Then I went for 530..and the shit show started. Over the last 3 weeks of pushing my benching limits I fried my nervous system.
I was an Inch away from locking out 530 and it might as well as been 1200lbs. I hit a wall and the show was over for me.
I saw some great lifts and some even greater lifters. Everyone was awesome and we all enjoyed each others lifting and each others company.
I have decided that the CPO will be my RAW competing federation of Choice.
After my lifting I grabbed a cold beer and sat back and watched some great deadlifting.
I got a kick ass trophy for my efforts. However the best gift was getting a crew of new friends who abviously love the IRON as much as I do.
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