Archive for the ‘mental toughness’ Category

2018-06-02 06.58.102018-06-02 06.59.352018-06-02 07.00.132018-06-02 07.00.39

general warm up (10 minutes)

Battling Ropes x 100 waves

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

push ups x 25 reps

specific warmup (5 minutes)

isometric dead stop bench press set up and practice

strength (20 minutes)

isometric dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

wide grip recline bar rows 10 reps



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!

macefita1 Instructor Certification (Florida) Instructor Certification (North Carolina)

How you handle the mental aspect of your training is a big deal, to say the least

If you are not fully-engaged in every aspect of your training, every day, every rep and set you are sabotaging yourself.


Does that mean you will set new PRs each training session?

No, it just insures that you will get the maximum benefit from each one.

My buddy, Tony Spain, who runs a great boxing gym next door to the Cave once said, “Some days you’re on, some days your off”. To that I add “Train anyway!”

Never waste a day of your life or time in the gym. Get your head in the right place and give 100% always!