Archive for the ‘health’ Category

Fill in the blanks–

  1. live a long and meaningful life
  2. die anyway

Cynics, skeptics, and negative people like to dwell on answer 2. They love to tell people that all their efforts to be healthy  and their self-discipline are pointless wastes of time.

The stories still circle around and around about the person who “they say” smoked like a chimney, drank a lot of booze and lived to 100 years old.

My choice is answer 1, to live a long and meaningful life. Answer 2 is inevitable for every person (unless the LORD returns first and gets us off this planet).

I recently said, “Life is short, why make it miserable too?”

So stick to your discipline and healthy habits. It is worth the effort in order to have a wonderful life full of rich and treasured memories.

“This is the day the LORD has made, and I will rejoice and be glad in it.”


general warm up (10 minutes)

clock push ups x 3 times around the clock

resistance band archer pulls x 20/20 reps

double Adex club barbarian squats x 15 reps

strict pulls x 10 reps

specific warmup (5 minutes)

thick bar Pendlay rows press set up and practice

strength (20 minutes)

thick bar Pendlay rows x 4 rest pause sets

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

dumbbell pull overs x 10 reps




general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

elevated push ups x 15 reps

Adex club barbarian pull overs x 25 reps


specific warmup (5 minutes)

band-resisted dead stop bench press set up and light practice

strength (20 minutes)

band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

dips x 5 reps


general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club figure 8 to hold x 30 reps

Adex mace walking lunges x 100 feet

recline rope climb x 3

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club Turkish get ups x 3/3

sandbag shouldering x 10/10 reps

after both rounds are done, then finish with

1 hand Adex arc isometric hold x max time each side



My doctor asked me several years ago if I wanted to live long or live well.

Both would be great, but if I could only pick one it would be to live well.

Living to be 100 and  all full of tubes and on a gazillion meds is not a life I want!

I see example of people who are living long and well almost every day, like Jacinto Bonilla, Robert Durbin, Carmen Caputo, Peter Ragnar, Stephen Santangelo  to name a few.

I met a WWII Veteran the other day who still trains at the gym four days a week at 94 years young!

I see other guys much younger already falling apart physically. Why is that?

Barring any unpreventable disasters, tragic accidents or diseases, many guys are just sedentary and lazy.

thF6EVOW46_ProverbRemember, it’s never too late to make a new start.

Take action today!

general warm up (10 minutes)

Double Adex club front swings x 50 reps

Double Adex club side cleans x 30 reps

Sanddune push ups x 15 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

stone carry set up and short practice carries

strength (20 minutes)

stone carries x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

dumbbell bench press x 10 reps

after completing both rounds do

wrist roller x max x 1/1/1



Many people want changes made, but most refuse to change themselves.

Why is that?

Simple, change requires a few things that people often are resistant to:

  • a realistic grasp of what the current problem areas are
  • a solid plan to make those changes happen
  • more self-discipline
  • more hard work
  • more patience

2018-03-26 06.12.10

People often sabotage themselves in their own minds with thoughts like:

  • I have never been able to ___________
  • My upper body has always been weak
  • I am too out of shape to start over
  • I’m too busy
  • I’m too tired
  • I’m too old

The list goes on and on. None of those negative  thoughts will ever help a person get the changes they want.

thdf1zn60yYou will only  get what you are willing to fight for!