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general warm up (10 minutes)
push ups x 30 reps
Battling Ropes side winders x 50 reps
Power Wheel roll outs x 10 reps
double club flys x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
tri-set tricep complex x 3
thick rope grappler rows x 10 reps
Neuro-Grip push ups x 10 reps
Fill in the blanks–
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.”
Huge thanks to SNN for the great story they did on Iron Brotherhood!
It’s right here if you missed it yesterday
I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place.
Just about everything we bought was used. The rest we made ourselves or had skilled friends make it for us. On rare occasions we bought new stuff, but only as needed.
In contrast, all around there was a major fitness organization hitting hyper growth and bigger fancier gyms were springing up around us quickly.
I stuck to my original plan and heard through the grapevine that I was being mocked as “the old guy with the dumpy gym”, and who in their right mind would want to train in a place like that? They didn’t have anything fancy or shiny there, no mirrors, no sound system, no amenities of any kind.
I have to laugh now, looking back, a number of those people are gone now.
My training philosophy is still very basic as is my gym.
I am now older and the Cave is going strong!
Nothing fancy, just results!
I say “Why not?”, then commence to prove them wrong.
At 6’5″, Kareem doesn’t buy the lie!
In fact, neither does Bud Jeffries. He has been proving the naysayers wrong about what “big guys can’t do” for many years . As you can see here
If you are a big guy, or you train big guys don’t be limited by foolish nonsense.
Take off the limits and prove the negative people wrong!
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
dumbbell hang power cleans x 10/10 reps
plyo push ups x 15
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
strict chain dips x 7 reps
