Archive for the ‘masters men’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps







general warm up (10 minutes)

push ups x 25 reps

resistance band pause face pulls x 20 reps

walking lunges x 100 feet

jumping jacks x 50 reps

specific warm up (10 minutes)

Burgener drills

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

dumbbell hammer curls x 10/10 reps

diamond push ups x 10 reps




In support of Movember (mens health awareness month) I just wrote an article on my other blog about being active and fit all your life.

Too many guys are dying way too you! It shouldn’t be that way and doesn’t have to be!

Read it here


It seems that being in terrible shape is very accepted in our current culture.

How in the world did that ever happen?

Simple, it starts in the mind. As people people renounce any notion of being responsible for their actions and play the victim card, they get weak mentally. It gets worse the more they do it.

The excuses that go along with that never really change–

  • I’m too busy to workout
  • I don’t have time to eat healthy
  • It’s too expensive to eat healthy
  • I’m too old to workout
  • I have kids
  • I can’t afford a gym membership

These are all things that lead to mental, and eventually, physical weakness.

None of these excuses are valid!

Whatever your current situation is, you can rise above it.

Stop making excuses and stop accepting excuses from others.

Get the negative people out of your life and get around some dedicated folks.

Take action!



My buddy, Al Ernst, used to weigh almost 400lbs. As a professional comedian for a major cruise ship line, he has traveled continuously worldwide for about twenty or more years.

Needless to say, spending that much time on cruise ships is not the healthiest way to live.

Here’s a video of Al doing a skit when he was really overweight (he’s the guy wearing the ball cap)

Fast forward to now, he has lost 130lbs, and did it the right way.
He ran a 4 mile bridge run this weekend and I couldn’t be more proud of him!





Al has worked very hard at my friend Tony Spain’s boxing gym, Absolute Boxing Fitness, as well as at my gym, the Cave.
When he is traveling he follows the workouts I post on my blog, Coach D’s dewussified training

He improvises if the exercises involve equipment that is not available wherever he is at the time. He has been very consistent with this, and it has paid off.

Here are two things that Al shared with me on the day of his race that inspire him (and me)

What inspires you to take your fitness to a higher level?
Find out what will give you the guts to do it and then attack it with 100% effort!