Keep A Good Head On Your Shoulders And Happy New Year

 A year has gone by and a new one begins. A fresh start for some, for others, it's a continuous grind that never stops. It doesn't matter what your ambitions, goals or resolutions for that matter, what is important to you will come and if you have the will, you'll make it as bad ass as you can. We all have something we want to accomplish but is it realistic and better yet, will it benefit you as an individual? 

There those who will tell you flat out what they're goals are or what they plan on doing. The truth is, talking can be very convincing to another's ear yet where is the heart of the person saying it. I sure as hell have goals in mind but I'm not going to talk about them because most of the time, I'll end up talking myself out of them later so instead I shoot for what I want to do and then talk about it another time. It's a process for me but it's also part of my journey as a person.

I have talked about showing the Neck Flex after doing some workouts with it which I have and filmed a demo......

Obviously it's a demo and not a full workout, I wanted to show the exercises I've been doing and the form of control I'm using to give you an idea of how I work this thing. A big workout for me is doing 2x25 Reps per exercise with the six exercises shown here which is a total of 300 Reps. The other times, I would do a 10-count hold and then a 1-2 count for reps until I reach 10 reps with these with an added exercise of doing circles. 

As you can see, I don't have a small neck and for good reason. Off and on for many, many years I've trained my neck to the point where I've done Bridging Gymnastics where I've fallen back until my head, kick over and back, held the front and back for as long as 3 minutes or longer (My longest in the back bridge is 7 minutes), Wall Walks, Gymnastic Bridge, even bent a 6 inch spike in the back bridge several times, even performed this feat in front of an assembly of kids when I was with Bud Jeffries when he came around here the first couple times. 

As you read in one of the recent posts, I've never worn a harness until this came and even with getting a feel for it, I'm enjoying it cause it's another tool in my arsenal to building a strong body that lasts. It feels great afterwards and it has even helped me sleep a little bit better at night and I'm a night owl. Training the neck is one of the most crucial elements in physical training yet it's one many don't do out of fear when in reality, they're not shown the true aspects of Neck Training that can be tailored to those who aren't wrestlers, fighters or football players.

I don't have any plans at the moment to use weights with this, it's not my style. Doesn't mean I won't try it one day but for now, I have plenty of exercises to choose from that don't include a plate or hooking up to a machine. Using the band even for the majority is more than enough because it's a teacher on how to control your movements. If you jerk your neck the wrong way during training, things can go south. We can't avoid injuries 100% of the time but we can choose to find ways to prevent them as much as possible and that starts with being in control. The reps will come but it's not about how many you can do, it's about making each rep or hold count for something that will lead to greater strength and condition. 

Hold your head up high and make the New Year great for you. Keep at it and if you fall, get your ass back up, it's either going to happen on your own or someone may lend a hand to get you back on your feet. You never know what's on the horizon. Set goals, be amazingly awesome and welcome to 2026.

Training The Neck And Minimizing Injuries As Much As Possible

 I know what it was like having a pencil neck at a time in my life. Before I was a teenager, I was on Ritalin to help keep me focused in school but that also led to not eating a whole lot when I needed to for growth. I was skinny and had a bobble shaped head where my noggin was big compared to my neck and the rest of my body. I joke about that now. After I went off the Ritalin, my appetite shot through the roof but not in a good way. I grew taller of course but I was expanding more than lengthening.

I didn't eat the best foods for a growing boy and by the time I was 13, I was just under 5'5 along with being 180-185 lbs. Not a great weight for a teen that short. Didn't have much muscle to show and even when I started weight training around that time in P.E, I didn't understand how to build muscle and kept doing various activities to get my energy out during recess or after school like Street Baseball, Basketball and other things.

As I got older and experienced things more from a training stand point, my neck was starting to grow out more but not by specifically training for it. The only time I ever trained my neck for anything was when I tried out for wrestling as a senior in high school. We did bridges and all that stuff, what stopped me wrestling wasn't the calisthenics, those were a bitch on their own, I left because I got hurt during a sparring session working on drills where a guy in my weight class landed on my left knee and I damaged my left hand where it had to be wrapped up. It wasn't in the cards for me and I still think about to this day if that hadn't happened. I quit after a few days of tryouts. 

Since that time, I went on to explore aspects of weight training and learn the basics on my own. I was barely coached at all in high school, by 18-19, I was on my own and mimicked the muscle books and the guys in the gym. Still had no clue what training the neck really was and even tried a machine once that had you work your neck but it never felt right to me. 

After the accident and rehabbing, part of the Royal Court I learned along with the Hindu Squats & Hindu Push-Ups was Bridging. I worked it with the other two everyday for a month just feeling out how to do the rocking, the flexibility progressions and holding the positions. I wasn't anywhere near nose to the mat those first few weeks but I kept getting stronger and eventually held my first back bridge, nose to mat, hands folded and feet flat. At first I only used a towel for padding which now that I look back on it, wasn't probably the best idea LOL but I figured out how to get my hands on a mat and made my bridging better. I even worked up to getting my chin down at one point, that was insane for me to pull off.

Of course I did Front Bridges, Wall Walking, built up to a Gymnastic Bridge and then years later was kicking over and back in the Front/Back Bridge thanks to the guidance of Logan Christopher. My neck got crazy strong, thick and kept me from a lot of potential injuries. Think ever since I learned how to bridge and the multiple variations, I've never had a concussion (knock wood). It built my back to where I was building muscle there and eventually it would be the most muscular area of my body. I'll always credit Bridging as my foundation and I'll still bridge from time to time. 

Now in my 40's, training my neck has changed in recent years where even though I can still Bridge, I focused mainly on working my neck in multiple directions through Isometrics & Tension Control during movements while standing from Self Resistance to Mobility Work. I've built a routine I picked up on Matt Furey's Youtube Channel and added a few things to it and this routine has kept my neck thick but flexible. Last time I measured it, it was around 18 inches. 

For years and years I've resisted buying a neck harness because I've always associated those with weights when in reality, you can still work with bands and don't need barbell plates to use it. That's where Mike Bruce comes in. The true KING of Neck Training. If you researched him, you'll know why. I even interviewed him for this blog many moons ago. Nobody knows more about training the neck than this guy. So after years of hesitating, I got his Neck Flex Apparatus that comes with a resistance band. 

Although I've only done 3 workouts with it so far, it's still in a phase of experimenting. I can feel it that's for sure and have a bit of soreness but nothing irritating or anything. I'm learning to control my movements and sticking to 6-8 directional exercises as my foundation. First workout was just getting a feel for it and hit 180 Reps. Next workout, did 2x25 reps for each exercise totaling 300. This morning after my Joint Loosening routine, I worked it similarly to what I do with my Neck Mobility; hold an exercise for a 10 count and then do reps in a 2 count format. It felt really good and loosened up things really well. The band is at about 20 lbs resistance which even for pros that's more than enough, even Mike does things with that Band that are unbelievable.  

It's another tool in the arsenal for building a strong and powerful neck. Now that doesn't mean thickening it to the point where it has Kurt Angle vibes but having a strong and mobile neck is crucial regardless you're an athlete or not. The neck is one of the most neglected group of muscles and people forget what actual Neck Training does. Whether you get a harness with a band or just do Bridges & Self Resistance/Mobility Work, it doesn't matter, what matters is how you are able to work your neck with efficiency and keep it strong so to minimize injuries because let's face it, those who've had concussions know that later in life things can very much go south and not just through physical trauma but what happens with the brain and how it effects personality and function. 

The Neck Flex isn't a NEED unless you're looking to build a thick neck for Combat Sports like Wrestling, Football, Hockey or whatever but it is very much an optional form of training that also expands knowledge on how to train the neck properly and with effectiveness. I didn't get it cause that's all I'm going to do from now on, I have all the other stuff at my disposal, I got it because it doesn't just support my love for strength training and physical culture, it's because I want to work on something that is useful in my own life and be able to maintain levels of strength and condition for many years to come. It's part of my journey and if you want it to be a part of yours as well, fucking go for it. Just be wise and don't go overboard otherwise you won't like what happens. Be resourceful, build knowledge and learn to control your movements using progressive formalities. 

Be amazingly awesome and keep killing it everyone.   

Xmas And A New Strength Toy

 I hope you all had a kick ass Xmas and got some cool stuff. My wife and I exchanged gifts beforehand cause she was busting her ass making Eggnog Cheese Cake from scratch which she made a total of three. First one was an experiment that didn't pan and missed a couple ingredients but the next two came out incredible and used those to take to a family get together at a relative's house. 

She got me some house shoes, a graphic novel and a couple Funko Pops of Pro Wrestlers that were really awesome. I got her a book on Photography using Exposure for any Camera that will help her pursue her passion for Photography and got her a Spice Rack since she has been wanting a while to add spices to for extending her cooking skills. Went to a 3 Houses on Xmas day spending the whole day with family. Fun times...Big ass breakfast at one house, spent a couple hours talking and hanging at another and finished up at the last house in the mountains that had an Italian feast of Lasagna, Pasta & Garlic Bread. 

When I was living in California, most of the holidays were spent at my dad's or my aunt's house and we would cram about 30 people into a living room which wasn't the easiest thing to do but we made it work and had fun. Been a few years since I've done that. I love being surrounded by good people and laughing it up or watching a game and chilling out. 

For me, I got a few things for myself with some Xmas money that included some PS5 stuff and a new Strength Toy I've been having my eye on for many years and was always hesitant but made the decision to get it. I ordered the Neck Flex from Mike The Machine Bruce. Wanted to extend my knowledge of neck training beyond the bridges and the Neck Mobility work. They're both excellent for building a strong neck and I've already thickened mine from years of training which at it's peak is around 18 inches or so. The Neck Flex is another tool I wanted to add to the arsenal because I wanted to find out what would make it useful for me. Never wore a neck harness in my life until today. The harness came with a carry on bag, a door anchor to add more exercises and a Resistance Band with Carabiners hooked onto them. 

I gave the Band a shot and once I was able to adjust hooking it up to the D Rings of the harness, I went to work on it. Front, Back, Side To Side & Head Turns. Managed a total of nearly 200 Reps which is more than enough at the moment. Once I get a bit more experience with it, I'll be filming doing demos with it so people can see what I do. If anyone knows the true secrets of Neck Training, it's Mike. Trained by the legendary Bud Jeffries, Mike is a multiple time Shootfighting Champion, a Marine, Judo champ and a world record holder for multiple feats of Neck Strength including having bars bent across his throat and even Horseshoes (no joke). 

I've corresponded with Mike for many years and he was the one who told me about Bud's death the day he died. One of the most emotional days of my life but I have to thank Mike because if he hadn't, I would've only found out either later on or by a day or two. Always got along with him and he has taught me a few things that I still carry to this day. When I told him I got the Neck Flex, he thanked me but also told me I should've contacted him and he would've given me this thing for FREE!!! I told him like I'm telling you guys now that I didn't want to be rude and just expect the guy to hand it over to me without some form of exchange. He did say that to contact him if I needed anything. Very generous guy despite his hardcore attitude. Dude is rough and probably one of the Most No-Bullshit kind of guys I've ever met. If you thought his training was beastly, the way he talks is just as equal if not more so.

Thought I'd share these experiences with you and hope you all had a wonderful holidays and if there are holidays still going on, have fun and enjoy each other. Be amazingly awesome and keep on killing it.  

Morning Workout And Feeling Those Legs

 Time can fly right on by when you're having fun training. It puts you in a better mood and the endorphin high is just fan-fucking-tastic. Working on my agility, strength, coordination and some cardio to really pump up the lungs and heart. The feeling afterwards is nothing short of bad ass. 

This morning's workout was a doozer but it kept me loose, strong and enjoying the playful aspects of it. Not to say it was easy, it was a bit challenging but I kept going and I never wanted to quit, I actually wanted to keep going but when you have projects to do in the day, you do what's possible in the moment.

Started out with my Neck Mobility routine holding and moving my neck in various positions to strengthen the muscles, maintain elasticity and move without pain. 

Next up was my Joint Loosening routine of doing arm circle style movements for the shoulders, moved onto the wrists and forearms. Worked the hips, obliques and groin muscles doing various circular movements. This was about about 3 exercises or so. Got into the Tai Chi Waist Turner which I learned from Matt Furey's Combat Abs book, working the spine and almost everytime I do this, my knees wake up a bit. Up until the TCWT, I would do 10 reps each move, with the Waist Turner I do 100. Move onto a bit more of the hips for maintaining health in those joints. A spinal stretch and dynamic move of the hamstrings were next. Knee circles to really loosen up that area and then stand on one leg and do circles with that leg, focusing on the knee and foot. Ankle Circles on the ground and then on one leg each. Finished off this routine with a calf raise and spinal stretch raising up on the balls of the feet until I hit my 5th rep holding for a 5 count, continue until I hit the 10th rep and hold for a count of 10. Very relaxed.

Next up were the animal moves or a style of them.....

First was what is called the Deer Posture which I learned from Furey watching and studying the move. Hell of a way to work the core using simple movements. Done something similar when I was in BJJ. By rep count, I usually end around 100 total. This really targets the core overall.

Second was a 1 Minute Bear Crawl. Focusing on coordination and the pattern.

Third was a combo move of a Bear + Crab Switch into a Over Reach to open up the hips and obliques. This was a total of 20 Reps. This is one of my favorite exercises. Learned this from Movement 20XX

Fourth was a Tiger Style Walk for 1 Minute. Utilizing tension in the Core Muscles and working the reach in the stride instead of just stepping little by little, this makes the move a bit harder and putting focus on keeping the spine as neutral as possible. Great exercise.

The final exercise was the Step + Squat Interval of 60 Seconds on, 30 Seconds off. I did 6 Rounds today instead of 5 cause I really wanted to hit the legs and have that little bit of progression. Every few days or so I may add a round until I can do 10. My quads really burn on this one and the pump is insane. Thick Thighs save lives as they say LOL. 

Sweating bullets after this and (especially after hitting the squats), it just felt like being on cloud 9. Great for getting the blood flow in the morning, ready to tackle the day and see what else unfolds. Isometrics is on the table today later but let's see how I can do with the projects I have. 

Hope you enjoyed this article and have an idea of what my personal training is like and hope it inspires you to get up and do something for you in the morning or whenever as well. Be amazingly awesome. 

Training And Developing A Healthy Neck

 One particular body part many don't realize that is crucial to a healthy life is the neck. It's not just a little bundle of muscles, it's a link between the spine and the brain that makes the big element of nerve function. Neck Training comes in different forms from using machines and weights to doing Bridges, Self Resistance & Mobility Work. I was never a big advocate to do weights or machines for the neck in my own training, I was doing bridges for years and off and on doing Self Resistance Exercises totaling as much as 200 reps a workout. 

Still do bridges from time to time and can still hold the front and back for 3 minutes each if I chose to but mostly these days, I'm geared towards more of the mobility style while adding an isometric component to it along with dynamic movement. I came up with a routine that was inspired by Matt Furey when he put out a video on youtube on how to thicken the neck and clear the cobwebs so do speak. He only put out 2 exercises for the left and right side each or so but I added in a few more and used the concepts of what he taught and made my own routine of it. It's a great routine which involves starting with an isometric element and then moving in the position in a 2 count fashion, move onto another exercise and same thing until I finish off with circles of the neck. Do a 10 count Iso hold and then 10 reps of movement, next exercise, same thing and then just do 10 circles each way for the finish. 

Been doing this routine off and on since May of this year and it's one of my favorites that helps clear my head and/or to strengthen my neck. It's a great alternative for those who can't bridge yet or if they're already bridging and want to do this as a supplement. For me, it takes about 6-7 minutes to complete the full routine. Not long but very effective. One of these days, I'll film it and show you how I do it. It'll be a full routine demonstration and not just little bits to do a 1 min demo. It can be done anywhere, anytime. It's a great routine to start the day and think of it as a routine to help rid of that morning brain fog we get at times after waking up. Nothing hardcore or anything, just a simple thing to help get your head in the game as they say. 

I did mention a little earlier that it could thicken the neck. That might sound a bit far fetched but after doing it for a period, I did gain muscle in the neck that was functional and mobile. It didn't make my neck look like Mike Bruce or anything like that but it did build the type of muscle that was strong yet elastic along with building strength in the nerves. It's not the same as building muscle like a Wrestler or Football Player, it's meant for health and elasticity. A strong neck goes a long way in how it can be life saving and how it could aid in your routine. 

As we get older, strength training becomes more and more crucial and it's not always the quantity of what we do or how much we lift and all that, there's a foundation there for sure but it's more about the quality and the control we have as we progress. We may not be able to do all we did in our 20's by the time we reach 40 or 50, but we sure as hell can slow down the aging process as best as we can to make the quality of life going on for as long as possible. Do what's possible and progress little by little. You don't need to do a ton of reps to make something worth while, sometimes, only a few is really needed to move things along. Stay healthy everyone and keep being amazingly awesome.