Check out this 628 lb Opner from Matt Court at the
Canadian IPF Nationals
Wednesday, April 14, 2010
Friday, April 2, 2010
Good Friday Bench Workout - 605 raw bench attempt
The Boys and I hit the Hurt Locker early today as it is a Holiday
Bench Press - Focusing on Traps and Lats during Press
405 for 5
500 for rest pause triple
545 for 1
605 for 1 => Good Grind - Much Higher Sticking point - Still needs Work!!
1/2 press Free Style => focus on Lats/Traps/Triceps
365 for 3 sets of 10
30 degree incline DB Sgrug Row
120 lbs 2 sets till Failure
Lying DB Extensions
100 lbs 2 sets 8
Blue Band Tricep Push Down
1 set 50 reps
Great workout
Check the video of my 605 Raw attempt below
Bench Press - Focusing on Traps and Lats during Press
405 for 5
500 for rest pause triple
545 for 1
605 for 1 => Good Grind - Much Higher Sticking point - Still needs Work!!
1/2 press Free Style => focus on Lats/Traps/Triceps
365 for 3 sets of 10
30 degree incline DB Sgrug Row
120 lbs 2 sets till Failure
Lying DB Extensions
100 lbs 2 sets 8
Blue Band Tricep Push Down
1 set 50 reps
Great workout
Check the video of my 605 Raw attempt below
Tuesday, March 23, 2010
New Training Protocol For Increasing Chest Volume
Hey
Want to really shake things up for your
next 3 weeks of chest Training?
Bench Press Heavy Singles 5 sets of 1 rep
Push Ups 100 reps
Incline Db Press 4 Sets 10 reps
Push Ups 100 Reps
Be ready to be Crippled!!
Post your results to comments
Want to really shake things up for your
next 3 weeks of chest Training?
Bench Press Heavy Singles 5 sets of 1 rep
Push Ups 100 reps
Incline Db Press 4 Sets 10 reps
Push Ups 100 Reps
Be ready to be Crippled!!
Post your results to comments
New Bench Press Seminar Coming...
Just putting the finishing touches on my
Level II Bench Freak Seminar
How and when to use bands - Boards - and Chains
Email me some Favorable Saturday Dates in April
That you would like to have this Seminar
Thx
Curd
Level II Bench Freak Seminar
How and when to use bands - Boards - and Chains
Email me some Favorable Saturday Dates in April
That you would like to have this Seminar
Thx
Curd
Monday, February 22, 2010
Incline Bench Press Technique
One exercise I don't talk about enough is the Incline Bench Press
Here is a little tutorial with me performing the exercise
Step 1.
Lying seated in a 30 degree incline position
Take a gripp approx 20 inches apart keeping the elbows in tight
With a tight grip press the bar out of the rack and move it over the upper chest area with arms locked out.
Here is a little tutorial with me performing the exercise
Step 1.
Lying seated in a 30 degree incline position
Take a gripp approx 20 inches apart keeping the elbows in tight
With a tight grip press the bar out of the rack and move it over the upper chest area with arms locked out.
Figure 1. " Start Position"
Step 2. The Descent
"Break the bar" Grip the bar like you are trying to break the bar in half
Inhale and begin to lower the bar towards your Chest, landing on the Sternum area.
Keep you legs and back Tight and prepare for the Punch upwards.
Figure 2. The DescentStep 3 "Punching Upwards"
This is the Critical Stage.
Now drive your elbows and fists upwards while flaring your lats at the same time.
Drive the bar as quickly as possible while maintaining control to the top lockout position.
Once there begin the next rep until you have completed the desired number of reps in your set.
Figure 3 "Punching Upwards"Things to Avoid
Becare full when doing this exercise .
Using too much Weight
Often a lifter thinks he can Incline as much as he can do flat bench. This never the case.
Using too much Weight can cause you to lose form or struggle too much
Figure 4. "Too Much Weight"
Don't # 2
No Spotter
This is asking for trouble you should always use a spotter, and have your spotting bars in place when using a power rack.
Severe injury can result from not using a spotter.
Figure 5. "No Spotter"
Thursday, February 18, 2010
Protein Bar Recipe
If you have ever talked to me , been trained by me
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!
Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.
Ingredients
2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.
Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.
Then put in the refrigerator to cool or you can freeze them if you prefer.
Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.
You will consume about 2.5 gms of Omega 3 fats per bar.
Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!
Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.
Ingredients
2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.
Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.
Then put in the refrigerator to cool or you can freeze them if you prefer.
Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.
You will consume about 2.5 gms of Omega 3 fats per bar.
Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!
Saturday, February 13, 2010
Friday Nite Benching
It's been a while since I posted (boo!)
This Friday's Workout was a grinder
Raw Max Bench for 5 Singles @ 545
Set 1 - 2 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 1 rep
Set 5 - 1 rep - probably my fastest press ever at that weight
Tricep Hell
Close Grip
315 off Boards 5 reps per board
1 board - 5 reps
2 boards - 5 reps
3 boards - 5 reps
4 boards - 5 reps
Did 2 Sets
One Arm Bench Press
135 - 5 reps per side
155 - 3 reps per side
175 - 2 reps per side
I have some video coming of the Tricep Hell and the One Arm Benching
This Friday's Workout was a grinder
Raw Max Bench for 5 Singles @ 545
Set 1 - 2 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 1 rep
Set 5 - 1 rep - probably my fastest press ever at that weight
Tricep Hell
Close Grip
315 off Boards 5 reps per board
1 board - 5 reps
2 boards - 5 reps
3 boards - 5 reps
4 boards - 5 reps
Did 2 Sets
One Arm Bench Press
135 - 5 reps per side
155 - 3 reps per side
175 - 2 reps per side
I have some video coming of the Tricep Hell and the One Arm Benching
Tuesday, January 12, 2010
The Problem I have with Fat Burners
It's January..It's New years Resolution time...People are looking for the Magic Secret
Thats why I wrote the following article on Fat Burners
The problem I have with Fatburners
The Problem I have with Fat Burners Are 2 fold
1 - People forget to eat while they are on a good fat burner. Their appetite is suppressed.
Unfortunately you will be losing all too important lean muscle mass as well.Leaving you with a slower metabolic rate once you come off, meaning more weightgain afterwards.
2 - The other issue is when people stop using a good fat burner, they most often than notgo back to the same bad lifestyle choices they were making before which lead to theoriginal weight gain.
This means they start gaining the weight and coupled with the 1st issue of losing muscle massand lowering their metabolic rate they gain back even more weight than they did before!!
Now What I Really Love about Fat Burners..
When we are trying to make some positive changes to our lifestyle like eating better and eating less calories as well as starting to exercise or exercise more often.
Two things happen.
1 - we are hungry
2 - we are tired
A good fat burner will help by
A - curbing our appetite , allowing us to incorporate a better diet and eating schedule.Basically eating when we are supposed to not because we are starving.
B - Give us more energy so we can make the switch to more frequent exercise moresmoothly. Basically, forcing us to workout to burn off the excess energy.
C – They also do Burn FAT!
The idea here is that we our better able to make lifestyle changes that we can make a habit of so that when you come off the fat burners your are in the habit now of eating better and exercising.
This way you keep from reverting back to the old habits that got you into trouble in the first place.The Top Three Fat Burners I recommend are here….
Thats why I wrote the following article on Fat Burners
The problem I have with Fatburners
The Problem I have with Fat Burners Are 2 fold
1 - People forget to eat while they are on a good fat burner. Their appetite is suppressed.
Unfortunately you will be losing all too important lean muscle mass as well.Leaving you with a slower metabolic rate once you come off, meaning more weightgain afterwards.
2 - The other issue is when people stop using a good fat burner, they most often than notgo back to the same bad lifestyle choices they were making before which lead to theoriginal weight gain.
This means they start gaining the weight and coupled with the 1st issue of losing muscle massand lowering their metabolic rate they gain back even more weight than they did before!!
Now What I Really Love about Fat Burners..
When we are trying to make some positive changes to our lifestyle like eating better and eating less calories as well as starting to exercise or exercise more often.
Two things happen.
1 - we are hungry
2 - we are tired
A good fat burner will help by
A - curbing our appetite , allowing us to incorporate a better diet and eating schedule.Basically eating when we are supposed to not because we are starving.
B - Give us more energy so we can make the switch to more frequent exercise moresmoothly. Basically, forcing us to workout to burn off the excess energy.
C – They also do Burn FAT!
The idea here is that we our better able to make lifestyle changes that we can make a habit of so that when you come off the fat burners your are in the habit now of eating better and exercising.
This way you keep from reverting back to the old habits that got you into trouble in the first place.The Top Three Fat Burners I recommend are here….
Friday, December 11, 2009
Local Powerlifter Dan Macdonald
Danny MacDonald is 21 Years old and has been powerliftig for less than a year.
recently Danny set a Provincial Junior Bench Record with a 408 Bench Press
in Windsor at the 2009 Ontario provicial Bench Champion ships.
Although Dan has been using a bench shirt as of late he has learned from training with me and Eric that he has to continue to improve his raw bench press all the time.
check it out as he hits a 370lb Bench Raw just last week!!
recently Danny set a Provincial Junior Bench Record with a 408 Bench Press
in Windsor at the 2009 Ontario provicial Bench Champion ships.
Although Dan has been using a bench shirt as of late he has learned from training with me and Eric that he has to continue to improve his raw bench press all the time.
check it out as he hits a 370lb Bench Raw just last week!!
Thursday, December 10, 2009
Wanna See a Big Deadlift?
On November 28th we held our NeoGenixx Last Chance Powerlifting meet in Orleans
in basement training facility at Fitness Warehouse.
We had lots of new lifters
We had lots of records being broken
One Big Bastard that showed up was Kelly Branton
Check the video below to see him Deadlift 313 kg (689.86 lbs)
for a new Provincial Junior (under 21) Record
What a beast and he still a pup!!
We will see lots more from this youngblood in the future
in basement training facility at Fitness Warehouse.
We had lots of new lifters
We had lots of records being broken
One Big Bastard that showed up was Kelly Branton
Check the video below to see him Deadlift 313 kg (689.86 lbs)
for a new Provincial Junior (under 21) Record
What a beast and he still a pup!!
We will see lots more from this youngblood in the future
Friday, December 4, 2009
New Guest Blogger
In the last couple of years I have gotten now Darren Mallette
Cool guy who started training hardcore powerlifting and strongman style a couple of years.
He used to do the old Mens Fitness stylke of training, but being of higher than average intelligence he knew there had to be a better bad ass way of training to get stronger, tougher and functional.
Darren is going to write a series of blogs about being an over 35 year male training hard and getting stronger than ever.
I Am a fan, you will be too!
Strength Athletics for the Over-35 Crowd
Blog 1 – Introductions
Welcome to the first in a series of articles directed at those who want to get and stay strong in their 30’s, 40’s and beyond. My name is Darren Mallette and I turn 38 at the end of 2009.
I started competing in the Fitness Warehouse “Push / Pull” events that Curd Hos hosted starting in 2003.
I don’t recall exact numbers but I think I lifted 455 pounds on the deadlift and 275 pounds on the bench press at my first meet.
I had been training with the goal of getting stronger and competing for about a year at this point. However, I had been training with weights since I was in my early teens, typically following the program of the month from the various bodybuilding magazines, with little to no results.
In 2005 I tried a strongman competition at the Gloucester Fair. I finished in the top 10 out of a field of 30+ and was immediately hooked. In 2006 I won Cornwall’s Strongest Man and in 2009 I won the Carp Fair Strongman. I’ve also recently deadlifted 585 pounds in competition and bench pressed 385 at one of Curd’s (highly recommended) seminars.
Recently Curd approached me and asked if I could write some “tips and tricks” articles on training for “us old guys”. In future posts I’ll write about how I approach training, nutrition and health.
The first tip is to see your doctor if you haven’t done so in the past year. Get a physical, go over your family history and get clearance to lift! You should also get a baseline reading for blood work – lipid assessment (cholesterol, triglycerides), blood sugar, etc. Ask for a vitamin D level check as well.
Cool guy who started training hardcore powerlifting and strongman style a couple of years.
He used to do the old Mens Fitness stylke of training, but being of higher than average intelligence he knew there had to be a better bad ass way of training to get stronger, tougher and functional.
Darren is going to write a series of blogs about being an over 35 year male training hard and getting stronger than ever.
I Am a fan, you will be too!
Strength Athletics for the Over-35 Crowd
Blog 1 – Introductions
Welcome to the first in a series of articles directed at those who want to get and stay strong in their 30’s, 40’s and beyond. My name is Darren Mallette and I turn 38 at the end of 2009.
I started competing in the Fitness Warehouse “Push / Pull” events that Curd Hos hosted starting in 2003.
I don’t recall exact numbers but I think I lifted 455 pounds on the deadlift and 275 pounds on the bench press at my first meet.
I had been training with the goal of getting stronger and competing for about a year at this point. However, I had been training with weights since I was in my early teens, typically following the program of the month from the various bodybuilding magazines, with little to no results.
In 2005 I tried a strongman competition at the Gloucester Fair. I finished in the top 10 out of a field of 30+ and was immediately hooked. In 2006 I won Cornwall’s Strongest Man and in 2009 I won the Carp Fair Strongman. I’ve also recently deadlifted 585 pounds in competition and bench pressed 385 at one of Curd’s (highly recommended) seminars.
Recently Curd approached me and asked if I could write some “tips and tricks” articles on training for “us old guys”. In future posts I’ll write about how I approach training, nutrition and health.
The first tip is to see your doctor if you haven’t done so in the past year. Get a physical, go over your family history and get clearance to lift! You should also get a baseline reading for blood work – lipid assessment (cholesterol, triglycerides), blood sugar, etc. Ask for a vitamin D level check as well.
Thursday, November 26, 2009
Goal Setting
Failing to Plan
is
Planning to Fail
I wish that it was me who came up with that quote but it ain't!!
But it rings so true.
If you want to achieve anything in this world you have to have a clear set of defined goals.
Of Course we look at things from a training perspective...
Goals like
Lose 30 lbs
Add 50 pounds to your Bench Press
Compete in first Strongman Competition..
But Goal Setting also applies all aspects of your life as well...
Life Goals
Pay off a credit card
Improve your relationship with your spouse
spend more quality time with your kids.
Most people start their day with no real plan to speak of.
What's missing from this guys Plan? A shirt? a belt? maybe a mirror?
What do you think this dude is going to achieve in his day?
So many people say that they want to make changes and strive for goals yet they fail to be specific about the goal and the fail to make a plan to achieve that goal.
For instance how many of you actually have a training log?
I will wager to bet most of you dont. How do you monitor your progress?
Now for those of you who do have a training journal (good job!)
How many of you have a clear and specific goal written down in your journal?
Now the group gets even thinner...
In Fact that goal should be written at the top of every page of your journal.
One of my clients has her goal pinned up on her bathroom mirror and again smack dab in the middle of her fridge door!!
Hows that for constant reminders!!
Pick a Goal
Make a Plan
Work Your Plan
Achieve your goals!!
is
Planning to Fail
I wish that it was me who came up with that quote but it ain't!!
But it rings so true.
If you want to achieve anything in this world you have to have a clear set of defined goals.
Of Course we look at things from a training perspective...
Goals like
Lose 30 lbs
Add 50 pounds to your Bench Press
Compete in first Strongman Competition..
But Goal Setting also applies all aspects of your life as well...
Life Goals
Pay off a credit card
Improve your relationship with your spouse
spend more quality time with your kids.
Most people start their day with no real plan to speak of.
What's missing from this guys Plan? A shirt? a belt? maybe a mirror?
What do you think this dude is going to achieve in his day?
So many people say that they want to make changes and strive for goals yet they fail to be specific about the goal and the fail to make a plan to achieve that goal.
For instance how many of you actually have a training log?
I will wager to bet most of you dont. How do you monitor your progress?
Now for those of you who do have a training journal (good job!)
How many of you have a clear and specific goal written down in your journal?
Now the group gets even thinner...
In Fact that goal should be written at the top of every page of your journal.
One of my clients has her goal pinned up on her bathroom mirror and again smack dab in the middle of her fridge door!!
Hows that for constant reminders!!
Pick a Goal
Make a Plan
Work Your Plan
Achieve your goals!!
Wednesday, November 25, 2009
This guy ain't no Spring Chicken!!
Peter Wagner is no Spring Chicken
He's in His late Forties...
He work's hard during the day and pounds out Ass grinding Workouts in the evening and on the weekends.
Saturdays he can be found with the boys working out strong man style in his garage that is coverted into a hardcore gym...
I pull up into the laneway, the heavy metal is blarring..the place smells of Tiger Balm...
There are all kinds of heavy metal objects like farmer's walk handles, 650 lb tires, a 450 lb steel yoke lying off to one side.
The otherside of the garage is Steel logs and some hardcore Lifting Stones..
The Stones range from 140 lbs to 360+ lbs...
As I got there Peter was getting ready to do some Log Clean and Press Its 240 lbs it suppossed to be for a single 1 rep max
Check it Here...
After the Log Press Peter Decides to hit some Big Atlas Stones
Here he goes after a 320 lb Atlas Stone...Awesome
Check it Here...
Any 20 - 30 years old out there that would like to be able to do this?
He's in His late Forties...
He work's hard during the day and pounds out Ass grinding Workouts in the evening and on the weekends.
Saturdays he can be found with the boys working out strong man style in his garage that is coverted into a hardcore gym...
I pull up into the laneway, the heavy metal is blarring..the place smells of Tiger Balm...
There are all kinds of heavy metal objects like farmer's walk handles, 650 lb tires, a 450 lb steel yoke lying off to one side.
The otherside of the garage is Steel logs and some hardcore Lifting Stones..
The Stones range from 140 lbs to 360+ lbs...
As I got there Peter was getting ready to do some Log Clean and Press Its 240 lbs it suppossed to be for a single 1 rep max
Check it Here...
After the Log Press Peter Decides to hit some Big Atlas Stones
Here he goes after a 320 lb Atlas Stone...Awesome
Check it Here...
Any 20 - 30 years old out there that would like to be able to do this?
Monday, November 23, 2009
Meet Greg
This is Greg
He did a Hos-tyle Condioning Class with us on Saturday.
Greg didn't know what to expect. He was brought in by Peter (the dude who lost the 100lbs)
He was ready for action and I put him through a kick ass workout.
He worked hard, he pushed himself.
When he thought he was done we made him do more.
When I thought he was done he did more...
Greg pushed himself until he Puked!!
I like Greg! Everyone else liked Greg!
Be like Greg!!
Way to go Greg!!!
He did a Hos-tyle Condioning Class with us on Saturday.
Greg didn't know what to expect. He was brought in by Peter (the dude who lost the 100lbs)
He was ready for action and I put him through a kick ass workout.
He worked hard, he pushed himself.
When he thought he was done we made him do more.
When I thought he was done he did more...
Greg pushed himself until he Puked!!
I like Greg! Everyone else liked Greg!
Be like Greg!!
Way to go Greg!!!
Tuesday, November 3, 2009
Hos - Tyle Conditioning Workout
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!
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!
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
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