500 Step Ups & 4 Minutes Of Burpees

Spicing things up can make for interesting workouts. Yesterday, my big workout was under 40 minutes or so but it wasn't easy. Took some mental strength but the rewards were well worth it and the calorie burning was intense. I warmed up with 500 Step Ups which normally takes me 20-22 min to complete and with little rest, went into Burpees using the Sprint 8 Protocol of 30 Seconds of work and 90 seconds of rest for 8 Rounds. No Jump but did a pushup on each Burpee. 

That's some crazy conditioning. Not a massive challenge for me but it sure as hell didn't let up on me either. During the rest periods, I would walk it off and focus on my breathing and think about the next round. With the Burpees, my goal wasn't so much speed like a crazed Crossfitter, it was more about technique and letting the speed come naturally since it is a full body workout and gets you huffing and puffing like a motherfucker already.

Although over the course of 8 rounds it's only 4 total minutes of work, it still kicks the shit out of you and tests your will and your mental capacity. When you add 500 Step Ups beforehand, it gets your heart rate going at a better entry point in my opinion. This will not only give your body time to heat up but the calories being burned during and after the Burpees just adds the cherry on top of a kick ass Sundae. You're getting cardio along with strength training in the same workout which aids in fat loss, weight loss, body composition and targeting multiple muscle groups all at once. You don't need to go an hour or longer in the gym unless you want to, this was done in less than 40 minutes with a small amount of space. 

With this type of workout 2-3x a week, it can save your ass a ton of money on gym fees, gas and you don't have to leave the house. You can practically do it anywhere. This is just an option, you don't have to warm up with Step Ups, if you prefer Squats, go for it if that's what you want to do or just go into the Sprint 8 Training right there. I do recommend that you loosen up a bit and get the body going a little, we don't want to have pulled muscles or injured limbs cause workouts like these are very demanding. On your days off, something casual like going on a hike or some Isometrics, joint loosening, DDP Yoga, something light with low intensity or swimming, whatever you feel keeps you active. 

This is more of an advanced level of training, you don't always have to do the same Burpees every workout, you can change the variation to something more intense or less that is slightly easier, experiment. You can even change up the variation each round to get a variety, do 4 variations twice and still get a hell of a workout. Use your imagination, it makes things more interesting and testing yourself. Again, these are options, I'm not asking you to do a requirement, find ways to train that benefit you and your goals. Be in better condition for the long run. If you want to find out more benefits of Burpees, check this out here...A 70 year old man still does them and is in phenomenal shape by anyone at any age, it's really inspiring. 

Another thing I recommend to get the juices flowing is to grab a Pre Workout to really tackle the energy for workouts like these. Get yourself the Hercules Pre-Workout Formula and feel the surge of an intense warrior ready for battle. 

Keep being amazingly awesome and keep killing it in your journey. 

Step Ups Vs. Squats? Hell, Do Them Both

 There will always be debates on what exercise is better for whatever purpose and people will die on a hill for one or the other. Some debates have valid points for both and can have an intellectual argument with no malice or personal agendas but others however; argue with such childish tendencies and make it sound like an 11 year old having the argument of why "my dad can beat your dad" and throw stupid derogatory words out and throwing a temper tantrum thinking he's right and superior. It's sad when people act like that.

When it comes to these specific exercises, they both have their pros and cons yet both work very well whether one or the other and together as a team. Why really argue and try to avoid one like the plague? Unless you have some sort of crazy injury, you can adapt to either one and both have multiple variations that potentially work for anyone. It's a matter of what you're going after. Fitness is about the journey and some days you'll want to do one or the other, sometimes you'll want to do both, you're still ahead of the curve.

Although I'm more of a fan of the Step Ups, I don't really replace them with squats, it's a preference actually. Squats are essential to the development of the legs and high rep work has it's value but it's not the king of all schemes, nothing is. Personally, my favorite variations of the Squat is Hindu Style, Goblet Style & Wall Sits (+ Their Variations). Doing hundreds of reps of either one comes in different formats, done both of them with a countdown method, with decks of cards and in a row. Keep things fresh and exciting to want to come back for more. Years ago, I would start with 500 Hindu Squats and move onto to a circuit or isometrics or even start a day of activities, when I would do 500 or more Step Ups, I would just chill out or find other things to do after. 

I've made points in the past why at times I left the squats to focus more on step ups but these days at least in the last couple years, I've slowly transitioned to doing both in different ways and making it work in my favor. With the Squats, I'm a lot more methodical then I used to be, I was more about speed and how fast I can do certain numbers in a certain timeframe. That bit me in the ass a couple times and it was a good lesson to learn. Now, it's a more natural pace, not going so slow that it looks like I'm breaking Snail Speed but also not going so fast it makes Sonic look like a slow poke. Building a rhythm.

Step Ups have really been the same style of pacing and it works for me, not doing it to make squats look obsolete that's not it at all, I do it for the enjoyment and what it does for my legs. Work with what's best for you, no one else, if you prefer squats more than step ups, that's great and I want you to be successful at it, let people enjoy what gives them benefits and the challenges they can do to overcome whatever. Arguing in a negative way doesn't actually help or inspire anybody. Said it before, they have good and bad points but it's up to the individual to what they gain from either one. 

You are only one person, train your legs for whatever goals you have and find the benefits in them while minimizing or reducing injuries as best as you can. Be amazingly awesome and go kill it with your leg training, don't forget to still be able to walk out with energy in the tank. 

Saturday Afternoon Workout At The Park

 This past Saturday, wanted to get some good training outside so I walked on over to this park about over a mile down the road that is a good stretch of a park. Slides and playground stuff for the kids, trees and a long grassy area that goes from one end to the other. Saw this bench and started wrapping my Iso Strap to it and then wrap my Dopamineo Band around that and get in some Circuit Training.

It was my 5 Exercise circuit of....

10 Chest Presses

10 Wave Pulls

10 Uppercut To Squats

10 Ski Jumps

10 Propellers

Little to no rest for 10 Rounds. It was fast, explosive, heart pounding and fun conditioning. I was cruising through that thing with as good of technique I can do and with speed that just felt like Sonic The Hedgehog. Felt great to get some fresh air and be around a beautiful neighborhood with mountains in the background. 

Afterwards, just packed up and went back home, didn't talk to anybody, nobody bothered me and everyone around me was doing their thing. It's a very nice place and I love the nice stroll down. Gives me time to think, reflect and when I walk back home, just let things sink in, feel the high and stroll back with a smile on my face. Can't get any better than that.

The thing I like being in a new place and new area is that most of the time, I purposely get myself lost and learn the streets and pathways to places so I can understand where to go, which route is best for me and study the surroundings. On one end, one area is very family friendly and oriented, the other side is the industrial area where there's a maverick gas station, a few restaurants, UPS, Sherwin Williams and Walmart down the road. Isn't exploring fun.

Takes some getting used to but I'm very adjustable and enjoying this area of Post Falls, Idaho where the Centennial Trail starts and ends at the border of Montana. Be amazingly awesome and keep killing it.  As always, don't forget to use my Discount Code POWERANDMIGHT to get 10% OFF your order at Dopamineo. 

Developing The Ability To Create Any Workout You Want

 Fundamental training entities is a fascinating study of developing not just knowledge but actively participating. Most people who work out only go with what's in the gym and stick to that mindset where you can go to a place where "everything" you need is right there and don't need to think of anything other than what you're doing. That's one side of the coin to what you can apply to when you have the idea of working out.

The gym can be a great place to go to and get away from the world for a little while, it's like a safe space and you share it with like minded people, for many that's more than enough for them but there's more to it than just going to a building to build your body for whatever purpose. Physical Culture is it's own Universe, it has worlds, styles of exercise, colorful characters and different areas of what is the best.

I first picked up a weight in PE way back in 1997, think it was a 35-40 lb Dumbbell and although I wasn't hooked at the time, it did start something that evolved my development into what I do today. Back then, I was just a 13 year old kid going through many things besides Puberty and wasn't THAT interested in weights and didn't even know the words Physical Culture or the names of the old timers existed. Had no idea what I was doing and just mimicked those around me. By high school, I was still greener than grass when it came to the weight room and although I picked up a few things from my teacher who was an army dude back in the day and the Baseball coach, I just couldn't figure out what to really do with the stuff I was doing. I was naturally strong, at least to some of the guys, but had no one to give me the finer points of a rep/set scheme or work with me with REAL technique practice. I just lifted and did random number of reps with whatever I can work with. Felt like a fish out of water most of the time.

When I got out of high school by '03, I had some knowledge under my belt but something hadn't kicked in yet. I picked up a few books and one of them had articles Brooks Kubik wrote about thick bar training and there was some bodybuilding stuff but I still haven't quite picked up on things that would make me an athlete or even just a strong guy, I was lifting good weight but had no idea how to handle circuits or splits training and had no knowledge of the 5x5 system or that great of technique. Wasn't until my accident that something inside of me wanted to learn EVERYTHING about training starting with just bodyweight. 

Over the course of my self-rehab, I just dove into things and picked the brains and paid attention to my friends Logan Christopher & Tyler Bramlett. Logan lived about a mile or so down the road from me and Tyler lived literally two doors down from me. Went over to his house a lot and saw what he was doing with bodyweight stuff, kettlebells and the like. I just began to absorb whatever they were doing like a sponge and was still adamant about bodyweight training cause at the time, I was told it was the best style of training. Within a couple years after my accident, I had more knowledge on bodyweight training, Physical Culture and the old time strongmen feats than I did all the 6 years prior to picking up that fucking dumbbell LOL. 

This isn't to brag or to tell you I'm just some bookworm and workout guy, this was my life and I studied everything I can possibly do to study and practice. This wasn't an overnight thing, it took me years to develop all this and it took patience, determination, mental strength & physical application to be able to create any workout I want from anywhere I want. It's like a second language to me and that's where I like helping people who have struggled for years to understand or even believe the gym is the only place to train. The world is your gym, it's a matter of how to apply it to any environment you're in. Doesn't matter if you have equipment or just yourself, you can develop knowledge to train with anything you put your mind to even if it's nothing but 4 walls and a floor. 

Yes it took me nearly 30 years to build this knowledge but you don't have to go that long to build it, I can give you resources and ideas that can help you get into that mindset far quicker than I ever did, I want to point you in the direction that leads to a better you, practice what is useful to you and the rest will fall into place. Keep being amazingly awesome and you got this. 

Double Push-Up Burpees

Last night, thought I'd go to the gym and get some Burpees in before dinner. Yeah it sounds contradictory because it's a bodyweight exercise and it can be done ANYWHERE but I figured, what the hell, go for a little walk down there and just do a good workout for about 15 min. No music, no noise, just good ole training. 

I've gone back and forth for years doing Burpees and since it has been a while, might as well revitalize it and see where it leads. Not prioritizing it, just having a little fun with it. I did the Sprint 8 Protocol which is working for 30 Seconds On, 30 Seconds Off for 8 Rounds. Very demanding and puts you in great condition but it's not something to take lightly. Pay attention to form, technique and pace. It will bite you in the ass if you're not careful.

Most of the time, I don't give them much thought but a guy who just turned 70 recently did a variation called Navy Seal Burpees which are just brutal and for a man at that age to be doing them, was inspiring. I did the style with 2 Push-ups & a Jump. Not something I'd do everyday or even more than 3x a week, maybe do them no more than a couple times a week because they are so demanding on the body. 

Until I can put the rest of my toys into a better storage space close by, use what works for the moment which is mainly bands, isometrics, bodyweight and some of the weights at the gym which really is more than enough for the majority, I just love my hammers, mace and Darth Vader Kettlebell so it'll be awesome to have them back soon. 

That's the beauty of training, you learn to adapt and with proper knowledge, you can create workouts anywhere you want. Getting fit is not a one dimensional thing like needing a building and a bunch of random shit around, I look at it as what Doc Brown would say to "think 4th Dimensionally" and go beyond just a narrow minded outlook. The world is your gym, it's up to you how you make it work. Fitness is about taking the fundamentals and molding them into your journey, you learn, you study the environment around you and experiment with what is possible. 

Burpees or their variations is just another tool in the arsenal, that's all they are. Like Sprints, Bands, Weights, even household stuff can be tools to make you stronger and better conditioned with creative thinking along with the understanding of the basics. There isn't an end-all-be-all exercise that can solve all your issues with getting fit, there's a bigger puzzle, you have the pieces and you put them together to create what's really there. 

Hope everyone has an amazingly awesome day and get some solid training in.     

Review Of Hercules Pre Workout Formula

Morning everyone. Hopefully the sun is shining where you are and making the day great for you. Feeling a little sore after my workout yesterday doing the Deck Of Cards Leg Workout of 500 Step Ups & 250 Hindu Squats. Not too bad though, still staying strong and got some ideas on what I want to do today. 

In my last few workouts or so, I started taking the Hercules Pre Workout from Lost Empire Herbs beforehand (duh...Pre Workout, thank you Captain Obvious) and for some people, it may take a bit to kick in, with me it's practically instant and I'm ready to tackle it with a vengeance. I would take it for longer workouts like those that go 30 minutes or longer or so. Shorter workouts, unless it's circuits, HIIT or DDP Yoga, I don't take it since it just be guzzling down something just to do whatever for a few minutes. 

When I did my DDP Yoga Workout, I mixed the Fat Burner & Energy Workouts together like I've done a couple times before but when I chugged down the Hercules Formula and it kicked in within maybe a couple minutes if that, I breezed through that workout like it was nothing and this specific workout is not easy by any stretch (no pun intended). My strength was surging, my energy skyrocketed and my flexibility was on point. The focus was incredible and didn't feel fatigue or anything. Don't normally feel fatigue or even get tired from those but some of those workouts can be exhausting and at times and I'll want to just chill out afterwards, not this time, I practically felt invincible and wanted to keep going.

This was the same feeling in other workouts moving forward and it helps with my focus big time. I do have ADD so when I can be on point a little better even by 1%, it's a hell of a way to get more things done. That's the perks of this Formula, it helps with getting that extra push to make you better and there are no jitters, no after-crash and it stays with you even after a workout for a good window of time, that may be different for an individual but I'm giving you my experience and understanding of it. This is the same Formula that had the owner of the company Logan Christopher channel the old timers and worked some heavy ass weights despite his size (6'2 185-190). He doesn't have muscles like a bodybuilder, more wiry and lean so to move weight as much as 1000+ lbs or more in a rack pull, that's pretty fucking incredible.

Now, I gave you the perks, here come a couple drawbacks...Really isn't that bad.

-The Taste 

Because of the natural ingredients in this formula, it's not going to taste like Strawberry Ice Cream or your favorite flavor of a Pre-Workout. This is where you just got to suck it up and guzzle it like its going out of style. I'll be honest, burnt eggs and acorns would taste better than this stuff. When I take it, I'll also have a cup of juice or something to chase it down but after a bit, you get used to it. 

Be sure to read how much to take because too little won't do you much good and if you overdue it, it's going to not only taste even more awful but it could affect your performance. This is just an idea, not everybody may have the same effects but as Reacher would say "Details Matter" and process how your body takes it. Read more about what this Formula is about than what I can present here. 

Any other drawbacks or cons, you'll have to find reviews from others who have taken it cause these are the only ones I have experienced or know of. Not everything that tastes great is good for you so, this toughens you up a bit and makes you appreciate the things that do taste incredible.

It is a powerful supplement but it's also a great option to have. It's NOT however meant to cure problems of fatigue, other ailments or turn you into the Incredible Hulk on coke, it's a booster that could lead to greater aspects of strength & endurance along with hyper focus and durability. The ingredients are small, effective (in most cases) and depending on your body's ability to process, will kick in right away or not too long after chugging it like a Beer Drinker on St Patrick's Day. 

Be amazingly awesome and be sure to look into Lost Empire Herbs' Subscribe & Save Program to have this or other herbs sent to your door every month. 

Getting In A Small Workout Even In The Process Of Moving

 Fitness isn't just what is possible in the gym, it's what is possible outside of it. If you have moved to a new place more than a few times in your life, you know it's a tough process especially the physical when it comes to hauling boxes, furniture, equipment and among other things. It can be a workout in and of itself doing all that. If you have to climb multiple flights of stairs, that's just another thing to add on. 

Short workouts while in the process of this can help keep energy levels up and keep you alert. Moving is exhausting and at times chaotic but it doesn't mean you can't get a little something out of it. Some of the best workouts I've had throughout this whole move (other than climbing 36 steps up and down multiple times a day) were Isometrics using my trusted Worldfit Iso Trainer. Keeping those muscles strong is a key along with having healthy joints that minimize injury going up stairs. 

Most workouts aren't more than a 10-15 min which is more than enough. If you're going an hour or more and you're running on fumes, more power to you and hope you're not draining your CNS. Those 7-12 second isometric contractions are so intense, it even feels like you're getting a cardio workout in the process. Isometrics are more than just strength training, they're part of a much bigger puzzle in the journey to incredible health. I feel blessed to be able to do these and still maintain solid levels of energy and durability, not just strength.

This is also where having books like Overcoming Isometrics is an incredible asset because it helps you build the knowledge of what variety of exercises you can do that keep you sharp for when it's needed the most. Hell, last night even doing a very intense Hybrid Iso Push-Up, I felt that surge of power in my body that I don't get with a ton of other holds. It is truly one of the best Isometric Exercises in existence (IMHO) and if you haven't done it, give it a go. If you can last 60-90 Seconds, you're not doing too bad. The intensity alone is worth the challenge. 

Low Skilled, Simple & Intense, Isometrics go beyond just a hold and focusing on contracting muscles, you're developing internal power as well along with building strength that makes you last when it counts. These have been a big help in helping me move stuff that need to be moved, hauled, carried or whatever. Be amazingly awesome and keep up with Isometrics, they're game changers.

New Adventure Has Begun

 Shit, it really has been a bit since my last post which really showed some awesome support from very wonderful people. It has been a process otherwise though outside of that and I will be writing more often so get ready for a hell of a rollercoaster ride. 

My wife and I have been looking at places for a long time now and we finally hit a spot that works for us for now. We have moved into a new apartment this past week and most of the stuff we brought with us is here and ready to made into a home. Just a few finishing touches and everything will be complete. It has been chaotic, adrenaline pumping and carrying boxes, trinkets and many other things. We live on a third floor so we have to climb stairs to get to the place. It's a total of 36 steps to get to the apartment and carrying up heavy stuff while going up and down those multiple times a day has been a crazy workout but I'm loving it.

No elevator so that's a bit of a work yet not so bad. Had movers get the couch, entertainment center, some boxes and book cases. They did an amazing job despite setbacks with their truck and we tipped them well. It's a 2 and 2, so we get to have an office that we share, opposite sides of the room so I can do my thing and she can focus on her thing with writing, photography stuff and others. Just need to put books away mostly and get rid of a few boxes but other than that, all gravy. 

The complex has a gym with some basic stuff and used it a couple times so far and I'm enjoying it. A dumbbell rack with some kettlebells, stair master, rower, treadmills and a combo rack of a pullup bar, dip handles and ab work. Living next to the freeway has both perks and a small annoyance but it becomes a blur after a while. The girlie can get to work faster now within 30 minutes instead of an hour so we're both happy about that. If you look past the freeway, there is beautiful Mountains to look at. We're at Stateline between Idaho & Washington and in the middle of a UPS area where they take the trucks and all that. Neighborhood is pretty decent (still better than some of the shit in Santa Cruz LOL) and neighbors are friendly around here. 

Still getting my workouts in, so some of the workouts I've posted recently on Social Media, have been either before the chaos of getting stuff into the apartment or after a long ass day of doing it and still managing workouts like Iso Training, 500 Step Up sessions (in addition to climbing the fucking staircase lol) and a couple sessions in the gym. On a waitlist for a garage which I can put the rest of my equipment in but hey, should be good.

I've also been taking some bad ass Supps lately from Lost Empire that have been a big help in keeping my energy levels up. They've also maintained my strength and focus throughout this whole process. With moving, it can make you crazy at times so I'm grateful to have these. 

Hercules Pre Workout Formula

Shilajit Capsules

Pine Pollen Tincture

Overall, I'm happy and it has been a ride throughout this whole process. Welcoming a new adventure with good times ahead and having a blast with the woman I love. Keep being amazingly awesome everyone. More articles to come.   

Fake Reviews

Creating fake reviews to sell your book is not only deceitful but it's an insult to the customers/subscribers. It's also highly unethical, unprofessional and pretty damn stupid. 

Makes you wonder who else he has done this to? He's literally scamming people to make a buck. I won't even mention his name because it isn't worth the effort. 

I hate it when this happens and this is one of the reasons the fitness industry can be cutthroat and full of bullshit people like this. I'm sure the guy will find out about it and come up with a variety of ways to justify this but in the end, it doesn't bold well.

Many "businesses" do it but the ones who publicly use FAKE reviews to get any sort of way to get to a potential customer loses any real credibility and know a product ain't worth a damn. Shameful and full of bullshit. I guess if you're going to lie, at least be more creative. Fake reviews hurt the legitimacy of what a great product is. 

Some Of It Is Cutthroat But There's Another Side Of The Coin

 The fitness industry can be a cutthroat mother fucker with people that are greedy, egotistical and desperate to get people into their stuff. They ramble on but don't have the mindset of the customer, just a sad and often harmful way to lure them into a product they're selling. 

Not all in this world are like that. There are good people who want the best for others and give people opportunities to see what these people bring to the table that make training interesting, fun yet challenging but also in some cases showcase what it's like to learn about yourself and turn yourself into a bad ass. It doesn't matter if it's calisthenics, weight training, odd objects, sledgehammers, Olympic weightlifting or kettlebells....if you can train and make the most of what's possible while minimizing or reducing injuries, it's worth it. 

The real cutthroats are the ones that revolve around other people's insecurities and physical appearances in order to sell something. It's one thing to want to help someone be fitter if one has weight issues and could use some help, it's another when people go straight to the juggular and demonize anyone that isn't fit and tries to destroy their self esteem. It's cruel and full of unnecessary pitching in order to fill your bank account. 

Fitness in a nutshell is a world of self discovery through physical application and learning what an individual can do to better themselves that keeps them having a quality of life. There are dark entities to Fitness like anything else and a lot of trainers, gurus and self appointed experts take advantage of that and manipulate, humiliate and discredit others to build their ego and money snatching bullshit. It's degrading and a disgrace. 

Be open to learning but also be careful who you look into. I've seen good people in this industry and have seen assholes who don't give a shit about anyone but themselves and rely on abuse instead of compassion. The good ones show what is possible with the right attitude and molding you into the person that shines with enthusiasm, encouragement and support.

Snow Battles, Dopa Band Training & Isometrics

 Well, more or less just shoveling snow when it comes to the battles. It has started snowing here a little more consistently but it isn't too bad. Get up at 5 in the morning, put on the jacket, the beaning, snow boots, got sweats on, put the gloves on, grab my shovel and have at it. It's so peaceful out, just the sound of the light wind, seeing footprints of deer, still dark out and being in the moment. The perks of being out in the fucking cold LOL.

Staying consistent with the Dopa Band Deck Of Cards Workout doing a total of 500-1000 Reps at a time. It has become more of a breeze to get through and my breathing is steady throughout most sessions. It's fun, quick and practically meditative. My favorite deck to use is the Golden 100 Dollar Bill Cards, easy to shuffle and it's just cool to look at. So far my best time doing 1000 Total Reps is around 43 min and change, high as a kite afterwards and have such a huge grin on my face (mostly cause that fucker is finally done). 

At times if I need a break from the band, I'll do 500 Step Up Workouts and/or do Isometrics to keep the joints strong. With the Isos recently, I have mimicked picking up and moving a shovel to stay durable and strong. Shoveling snow isn't too difficult but it does have you use muscles that aren't used everyday unless that's your job or it snows 95% of the time where you're at like on the East Coast or something. It's important to keep the joints healthy as well and Isometrics can help make things like this more consistent without straining yourself. Never had issues with snow shoveling whether it's powdery or wet and heavy but some people have and it can make a person ache afterwards cause the movements can be hard on the body. 

More on Isometrics, it's just also another method to work with on days where it's better to do holds than do crazy calisthenic stuff or weights. Some holds I'll do for 7-12 seconds of high intensity, others I'll go for 30 seconds to a minute or longer depending on what I want to do. Have a variety and strengthen areas that will help you keep active without pain. It's another part of the journey and doing what works best for you. Stay in shape as best as you can at just about any point in time. You never know what you'll need to be in it for.

You can keep going with what gives you the best benefits. There's no one method that will give you every result you ever wanted, spice it up, learn things and see what makes it enjoyable, challenging and fun for you to do in order to live life like a badass. You got this and you have the power to make things happen. Get at it and keep being amazingly awesome. As always, if you're interested in the Dopamineo Bands, use my discount to get 10% OFF your order and have a blast with these bad boys. 

What Can Be Looked Into & How To Spot Certain People

 Good morning. Not feeling my best but doing what's possible today. Here's something that ran through my head.....

A man of fitness and exercise is meant to encourage, teach with self respect and practice with firmness and help create opportunities. It's all great until you find out that person barely does any of those things at all and is nothing more than a self absorbed POS human being (which is putting it mildly) that shows more of treating people like dirt, teaches you how to manipulate and practices biased methods that ultimately wants you to believe it's their way or the highway.

I've seen guys in the industry like that and it truly is heartbreaking and fucked up they're like that. A lot of the time, they don't even talk about fitness at all, they act like spoiled rotten children with Sociopathic Tendencies and formulate some sick and twisted outlook on others, especially women and those that are doing their best to get their life together. They treat women like garbage and try to teach men how to be assholes.

Fitness is a constant journey of self discovery and learning from others in order to benefit you. Sure people need to make a living selling a few books here and there but most, If any, of those books are nothing special yet some fitness "gurus" treat them like if you don't buy their product(s), you're a loser. That's manipulation and guilt tripping.

The idea is to give people insights to what you bring to the table, not what the customer can do for you. Some guys charge decent prices for courses, others charge an arm, a leg and eyeballs in order to satisfy their bank account and many are gullible to fall for it. They're not really in it to help others get fit, they're in it to keep the dough rolling in. However, some are worth the price to train with or a course that changes someone but that's extremely few and far between. I know of maybe 10 people who are worth the price of badass training and courses, all of them are humble, encouraging and good people with little to no ego that are successful. 

The ones that are in it for the money, in the end are nothing more than greedy dickheads who act like God's gift to the fitness industry when hardly anyone with any credibility knows who they are. Shit I've brought up a few names to people I know who have great knowledge of other trainers and fitness entrepreneurs and not one has heard of or even cares about those names I bring up. Tells you a lot about those greedy money guys. 

In reality, a course is a course, it's not the Holy Grail of anything but it can do something for an individual that leads them down a path that has beautiful and amazing intentions. The opposite of that would be manipulating others to buy something that doesn't do much but has this false advertisement and doesn't bring Jack shit to bringing people down a noble path. Be careful who you look into. 

There are lessons in everything. What can you learn and find out? Be amazingly awesome guys and have a beautiful morning or afternoon or evening wherever you are.

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Together, these formulas harmonize to support intimacy, connection, and once again, vitality—helping you feel closer to your partner and more in tune with yourself as well.

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The Science Behind Athena & Thor’s Hammer

-Athena is a carefully formulated blend designed to support women’s hormonal health, mood, and overall vitality. Its ingredients work synergistically to:

🌸 Balance Hormones: Helps regulate estrogen and progesterone levels to support a healthy hormonal balance, which can improve her mood, her energy, and overall well-being.

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Athena helps her reconnect with her natural rhythm, empowering her to feel vibrant, radiant, and confident every day.

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🔥 Boosting Testosterone Naturally: Herbs like Tongkat Ali and Horny Goat Weed are known for supporting natural testosterone production, which plays a crucial role in our energy, mood, and physical performance.

⚡ Increasing Stamina & Vitality: Ingredients like Pine Pollen and Maca root are energizing to say the least and help combat fatigue, so we stay at our peak longer.

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Reignite the spark and make this Valentine’s Day unforgettable. Your journey to deeper passion begins here.

Science Says 40% Of Men Over 45 Have Low Testosterone—Are You One Of Them?

 "Every man on Earth should be taking this... Best supplement I've taken in life...EVER!!!! I never want to be without this." - Michael M.

Strong words from a great customer about Tongkat Ali...

But here's the thing...

🚨 Michael is DEAD WRONG!

And I'll give you a rundown as to why in a second...

The truth is, men shouldn't NEED testosterone boosters. Under ideal conditions, our bodies should be able to produce plenty of T naturally well into our later years.

Here’s Some Crazy Reality We Are Facing

About 40% of men at 45+ have clinically low testosterone. (Journal of Clinical Endocrinology & Metabolism)

Why is that? Because modern life is waging an all-out war on our manhood guys:

✗ Endocrine-disrupting chemicals in everything from our shampoo to even food containers

✗Nutrient-depleted soil and processed foods

✗ Chronic stress and sleep deprivation

✗ Sedentary lifestyle (yes, even if you hit the gym)

The body is under attack from every direction and the signs are probably already showing up as:

Stubborn belly fat that won't budge

Fatigue (even after a full night's sleep) 

Loss Of Muscle despite working out

Brain fog and trouble focusing

Mood swings and being more irritable 

Decreased "oomph" in the bedroom

This is why Michael was wrong - we shouldn't NEED testosterone support...

But in 2025? We absolutely do.

That's why I'm sharing a very powerful and potent solution that I know of: Pure, wildcrafted Tongkat Ali

 by Lost Empire Herbs.

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This isn't just another run of the mill supplement. It is  THE #1 Scientifically Proven Testosterone Boosting Herb that can:

Lower SHBG (the protein that "locks up" your testosterone)

Naturally increase free testosterone levels

Enhance strength and muscle mass

Improve mood and mental clarity

Support healthy libido and performance

But don't take my word into account. Many customers at LEH swear by it and have gotten results that are unbelievable. Find out for yourself and be amazingly awesome as you become the man you were meant to be. 

A Conditioning Mixer

 You do various things to stay in shape not just because you're dedicated to it but also it's important to keep things fresh and interesting. Yesterday, I got a great workout in where I mixed in DDP Yoga + The Dopa Band Deck Of Cards Workout to work on not just cardio but adding in core strength, flexibility and mobility to aid in the development or maintaining of muscular endurance and explosiveness. 

You've seen what I wrote about DDP Yoga and how beneficial it is but it goes beyond the benefits, it's about training to feel alive and to be a part of something that is for you. Mixing methods together can have an interesting impact especially if it keeps you on your toes and raises your awareness of what's to come. That's what keeps me going and what I can do to maintain my health. 

Fitness is a journey, you never know where you'll end up. You can do the same exercises consistently but you can always mix them up or do variations that makes things harder or easier. It's up to you but don't forget that you are the one having the journey, it's yours and no one else's. You can look fit but appearances don't always show the whole story, it's internally that really shows. Not saying you shouldn't strive to look better, that's always a perk but don't mistake looks for what goes in your body. Are your organs healthy? Are you prone to injuries? Are you aware of when your body has had enough? These are things that are important to look into. 

As we get older, looks may not always be the biggest priority. It's about preserving the health of our muscles, joints, organs and getting the most out of what's possible. Some people get better as time goes on and can go with a vengeance, others need more time to understand what they can do and learn how to properly work things. Everybody has something going on whether they're starting out or not.

I'm a big believer in conditioning more than having big muscles and making myself look like a model. I sure as hell ain't no model and don't look like I should be on the cover of anything but I do love what I do and know that I can go and be able to do things consistently without getting hurt. I put things together to build myself from the inside, not just what the results show on the outside. Dedicate yourself to the practice, not always the destination. 

My training is not your journey, there are things I do some people don't like or think they're "gay" or dumb shit like that, so what? I'm not in competition with anybody and I do things according to what makes me happy and gives me purpose to share with the world. Create your workouts to get the most out of your goals, dedicate yourself to what keeps you going and gives you purpose. It's not your job to please or do things that others think you should do, practice the art, not the dogmatic approaches. Be in control of your fitness, be in control of your destiny and be in control in how you move forward. Mix it up from time to time but always look to the horizon. 

Be amazingly awesome and know that everything the light touches in your journey is your kingdom (to paraphrase Mufasa...RIP James Earl Jones) and know that you have opportunities to make changes, maintain and/or build something new that is within your reach. Don't just live to be fit, be fit to live. 

So Nice, Did It Twice

 Get your mind out of the gutter, what is wrong with you?.....

For real though, being in shape isn't just a necessity, it's part of maintaining a good quality of life that keeps you on your toes, keeps you young and brings you amazing benefits. With my recent stints with the Dopa Band, testing out exercises and doing my 500 Rep Deck Of Cards Training, thought I'd spice things up. Thought I'd take a page out of Karl Gotch.

His idea of decks of cards training to maintain extreme conditioning was to do a full deck twice in a row. Doing this consistently with Hindu Push-ups, Hindu Squats, Jumpers & Half Moon Push-ups, it was painfully obvious that this was one of the reasons why the man didn't know the word tired or fatigued on the mat. He was just a beast and can hold his own with practically anyone. Gave this idea a shot with the Band.

The other day, I tested myself with the following exercises for the workout...

Chest Flys

Wave Pulls

Uppercut To Squats

Ski Jumps

Propellers

I really wanted to test myself with this and see what I can do. Did the workout doing a full deck twice in a row in under 45 min. (43:55 to be exact). It wasn't so much the difficulty of the exercises, it was to keep going while maintaining good breath control and focus. This was a total of 1000 reps which isn't always easy to do. The idea wasn't to tire myself out, it was to keep a good level of cardio while keeping the joints safe and the muscles worked to be stable for muscular endurance, durability, flexibility and lasting strength. 

That's the great thing about these bands, they don't strain the joints and can increase or decrease the level of resistance just by positioning how the band is stretched, the longer you stretch it, the harder it is. It's important to be at comfortable levels of resistance to not only work the muscles but not have it be so loose either that it doesn't do anything. Which is why I enjoy it so much.

I love maintaining my conditioning that it keeps things intact and don't need to go as hardcore but have the ability to keep going. The 500 Rep workouts give a variety of exercises to do so there's always something to do. At times I'll do Chest & Back stuff for the upper body, other times do the arms, for the legs I like to do squats and jumps so those can vary with the uppercut to squat combo and ski jumps to Hindu Squats and Jumpers where unlike swinging the arms, you're pulling the band slightly to smooth out the swing which takes a bit of focus and balance to be in control of the speed and rhythm. 

Full body workouts in a short amount of time is key. I'm not trying to keep up with these wrestlers who use them, I can't and there's no way I can maintain that level of intensity at 40 and not be injured. Got to go at your own pace and focus on what benefits you. Conditioning may be your greatest asset whether you're an athlete or not but it's important to keep your joints healthy as well in order to keep things flowing with the body. So nice, it's fun to do it twice.

Be amazingly awesome and as always don't forget to use my discount code to get 10% OFF your order with the bands using POWERANDMIGHT at checkout.   

When Alchemy Meets Modern Farming (This Is Fascinating)

An innovative Oregon farmer has unlocked what could be the most potent form of ashwagandha ever created - using an ancient alchemical method that takes an entire year to complete. (True story.)

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Be Amazingly Awesome and harness the power of Herbs. 

Variety With The 500 Rep Dopa Band Deck Of Cards Workout

 That's quite a mouthful. Best thing I can come up with at the top of my head. Been killing it with the Deck Of Cards Workouts with the Dopa Band, working on exercises involving a push, pull, squat and jump exercises that can be done in a variety of ways. Most workouts is either a chest press or fly exercise, wave pulls, uppercut to squat combo and ski jumps. All are awesome to maintain conditioning and explosiveness but one workout I decided to give a go that actually got me more winded than usual but managed to do the deck.....

The two lower body exercises were the ones that were tricky cause I also had to control the swing of my arms as I squatted and jumping into a squat with the band. They were Hindu Squats & Hindu Jumping Squats variations that hit not only the legs but the shoulders as well. They were tough but I kept at it.

Workouts like these are some of the reasons I love conditioning and getting the most out of the simple things. That's also one of the many perks with the Dopa Bands, you can switch from one exercise to another in the blink of an eye and it doesn't take long to get your ass kicked in a fun way. It helps you find your creative side but will give you feedback if your technique is off. Fitness is about discovery and taking the very best to suit your goals. 

With the Deck Of Cards, it's never the same workout twice, you can do the same exercises but never do them in the same order. When you add variety or switch exercises around, it builds not just knowledge, but learning how to control your body and breathing in each workout. You're learning to expect the unexpected. With great focus and being in the moment, magic happens. Results will come when you at least expected, have more energy, lasting strength, better coordination and insane durability. 

Get your hands on these bands and harness the ability to enhance your own fitness or even get better at your sport, you have many options. Be amazingly awesome and keep killing it. Don't forget to use my Discount Code POWERANDMIGHT to get 10% OFF. Who doesn't like saving a few bucks?

Playing The Animal Dice Game Again

 Always come back to it at some point or another. It's just fun as hell and doesn't take up a ton of time. A good 15-30 minutes and most would be smoked. If you're not used to it, start with beginner versions of the animals and build your strength and balance from there. Wrote about this workout many times in the past because it's that valuable and can do wonders for your health. 

For those that don't know, what's called the Animal Dice Game is very simple.....

Roll a dice for an animal 

Roll a second time for Steps or Distance 

Repeat until you're done.

You can create all sorts of games with this. You can do games of Tag, Races, Relays, Tournaments, Sports Conditioning, Upper or Lower Body Workouts, whatever works for you. Been playing with this off and on since 2008 and have taught it when I was in college and have taught it to friends, family and others. Played this game with one of my nieces at the park. Rolled for an animal and we'd play tag. Did it until she got tired. She loved it.

Fitness sometimes can feel rigid and strict. You're supposed to follow these rules and stick to this or that and if you commit one little sin of a program, you're a loser and have no ambition. Dude, this isn't fucking prison LOL or a bootcamp. This type of training makes you feel like a kid again from a bygone era in your life where you get to live out being your favorite animal and having a good time. You didn't have to think about getting in shape or WORKING OUT!!! You just played. 

It doesn't matter if you do Steps/Reps or an amount of distance with this type of program, what matters is you learn the fundamentals, learn how the games go and have at it. Do what you can and get amazing benefits. I like to do it for conditioning purposes and keep my brain active. Practicing balance is another great benefit cause if you can handle your bodyweight in awkward positions, imagine being able to move without pain and do things like going up a flight of stairs easily, bend down without injuring your back, keep up with kids or grandkids, perform better in sports, barely ever get tired and minimize the chances of osteoporosis.

"One of the most difficult tasks men can perform, however much others may despise it, is the invention of good games." – Carl Jung  

Games showcase the mighty tasks of what we can accomplish while the concept of having fun marks the inner child in all of us. We don't have to do them perfectly, we just do them with enthusiasm and imagination. 

Have a great time and get fit while at it. Getting fit is an adventure, make it worth while and the results will come when you least expect them. Be amazingly awesome. Be wild, be an animal. 

500 Rep Deck Of Cards Workout With Dopamineo Bands

 Working on your conditioning is one of the best things a person can do for their health. The ability to last as long as needed whether for sports or for daily life is a gift as well as a necessity. There are a variety of ways to make it happen, while some methods can seem boring, others can be very interesting especially if you use specific things that can target various muscle groups in the blink of an eye. Dopamineo Bands are one of those things.

Some of the best wrestlers in the world train with these bands to keep their skills up and enhance their cardio to last in as many matches as they can. There's a reason why several wrestlers in the UFC like Khabib didn't know the word tired. The man was a machine and outlasted many opponents. These bands provide a level of resistance that takes stamina and long lasting strength into space where it may seem endless. It doesn't take a ton of time to train with these so no need to go as long as a marathon. 

Since September of 2023, off and on, I've used this band to amplify my own cardio and keep me in shape for whatever lies ahead of me. Done many workouts from circuits to HIIT to just a quick and simple session. Every time I put my hands on it, I feel like I'm learning from the most conditioned athletes in history and trying out various exercises at different speeds and technique. 

I took an idea from my own workouts using a deck of cards and wanted to see what it would be like to do it with the Band. Consists of 5 Exercises (Push, Pull, Squat, Jump & The Propeller Exercise) and do 500 Total Reps going through the deck. It's intense and simple. It's not easy and sure AF isn't for the weak at heart. It can be done as warm up for athletes, a post-practice cool down or it can be on its own and focusing on targeting areas you want to be better conditioned in. Here is how it goes.....

Hearts: Push Exercise (e.g Chest Press)

Diamonds: Pull Exercise (e.g Chest Pull Waves)

Spades: Squats (e.g Uppercut To Squat)

Clubs: Jump Exercise (e.g Ski Jumps)

2-10 As Is

K/Q/J Is 10 Reps

Aces Are 16 Reps

Jokers Are 50 Propellers

This particular workout hits many muscle groups that keep you on your toes. Focus on technique, let the speed come naturally (you're not trying to break world records here) and pay attention to your breathing. You can start with a few cards and work your way up over time or you can go through the whole deck and take breaks periodically and each workout you reduce rest time until you can get through with very little rest other than flipping a card and adjusting the exercise. If you ever wanted to experience what a wrestler or fighter may feel during intense training and not be a competitive athlete, this is pretty damn close. This is also a way to get fit without all the hassles of gym training and getting a good session in 15-30 minutes depending on how long it takes you to finish. 

Have fun with this one and let me know how it goes for you, love to hear your feedback from this workout. Be amazingly awesome and keep killing it in 2025. Save a few bucks using my Discount Code POWERANDMIGHT to get 10% OFF. 

High Rep Grip Training

 In my last post, I wrote about the pros and cons to High Rep Training. That was more on the lines of Bodyweight Training but it still goes along with weights and other things. What about Grip Work? Just like with anything else, it's important to look at what could be useful and what could be harmful.

When it comes down to it, High Rep Grip Work can go either way and depending on your fitness levels, previous injuries or if you've ever suffered from Elbow Tendonitis, Carpal Tunnel, Wrist Problems or whatever, be mindful about what you're getting into and how to handle stress with Hand and Finger Exercises. Certain things aren't meant for some people because of old injuries and what have you but if you can adapt and learn certain protocols, it's possible to be able to train the hands efficiently.

I first got into grip work when I was bending steel, tearing phonebooks and levering sledgehammers because in order to perform these things, my hands needed to not just be strong, but also supple and flexible along with making sure the tendons and ligaments were healthy. I did some high rep training for them and also just in general because back in high school I did have problems in my elbows and hands from throwing shot put & discus and didn't take care of them the way I should have. If I knew then what I know now or even in my 20's, I probably could've gone further with the throws. 

When people talk about high rep training, most would say to train doing lots of reps in a single set and continuing for a period of time. My style really is by the totals, not always single set numbers. Yes I can do certain things at 100 reps or more in a row but some exercises or numbers become mind numbing and wondering if it it's really doing anything? Stimulating the muscles or smaller muscles is more important than just an arbitrary number and most numbers I go after these days are really no more than 25-50 depending on the exercise. 

For my grip training, I focus on health and doing enough to really tackle things. One of my favorite courses I do for my hands is what's called Finger Gymnastics by Garin Bader. I've written about this in previous years but for someone who's new to the understanding, I'll do my best to give you an idea....

Finger Gymnastics is based on the principles and simplicity of Garin's training system that kept him in good shape for the things he does. He's a magician that also performs incredible stunts along with playing several instruments including the Piano which he is famous in his field for. The way he performs with his hands is a sight to see and his grip strength is awesome. I've felt it myself when he trained me for a time back in 2010 when I visited him at his Vegas home. He takes simple finger and hand exercises and utilizes implements and mental techniques to create a style that gives a person the strength, suppleness, flexibility, durability and other attributes to do things in everyday life or even as an entertainer such as a musician, performer in cirque du soleil, dancing and other things. It's a great course that everybody should have in their arsenal and I don't say that for a lot of things.

Totaling in high numbers has its perks but can also have its drawbacks if you're not careful and overwhelm the muscles and the things holding you together. I recently got this Hand Training system called Alpha Gripz where it has three levels of Doughnut shaped hand grippers and Finger Bands to work the Extensor muscles or the back of the Forearm. Already done workouts where I did up to 400+ reps in a single session going back and forth with the grippers and extensors. Kept it to about 25-50 reps and they're not too difficult but they're not easy either. Working more on the lines of building greater dexterity in my right hand because for nearly 40 years of my life, I've had nerve damage due to the meningitis, so it's a continuation of that long journey. I can't open my hand on my right hand fully with even the Level 1 Extensors because of the 4th and 5th fingers having no dexterity. I can't move most of my fingers in that hand individually so I have to adjust. 

If all you do is open and close for countless reps without having any stimulation, there's not a whole lot you're getting out of it, sure it's better than nothing but in order for the hands to be effectively strong and supple, there's more digging than you normally go towards. With certain focus, you can build strong hands that not only can have a crushing grip, but also have a greater delicate feel to them. Think of a Barber who uses scissors like they're electric, build that up over a period of time, that man has some insanely strong and supple fingers. How about a farmer that carries buckets or milks the cow, all that holding, tugging and pulling builds incredibly powerful hands. 

Use exercises that give you great benefit and build up a total, not just how many you can do in one shot. Strong hands have built foundations, supple fingers have written masterpieces, thrown 100 mph fastballs, played guitars with such accuracy and precision, bent steel, lifted heavy weights and can be so powerful, a fighter can have trouble getting out of a hold. The hands are the tools that have created, destroyed, fought, made peace and strengthened societies since the dawn of man. Don't just be a handful, be mindful as well. 

Be amazingly awesome and keep your hands healthy everyone.   

Pros And Cons Of High Volume Training

 Depending on your goals, high volume work can be beneficial and have you building a solid physique. There's nothing particularly wrong with doing workouts that go high up in reps but there are drawbacks just like anything else. High Volume can be time consuming even if you do them throughout the day so it's important to be wise with what you're willing to do. 

Bodyweight exercises are specifically more geared to high volume training since you're using nothing more than yourself as resistance. Doing exercises like Squats, Push-Ups, Sit-Ups, Lunges and others work well for this and they can be done anywhere, anytime. Two distinctive athletes that did well with High Volume in this manner was the Great Gama & Herschel Walker, both excelling in their chosen sports of Wrestling & Football. They were doing repetitions well into the thousands almost daily and had success in that manner. The drawback to this is, not everyone can do thousands of reps everyday and they've got lives that do take up some of their time like work, kids, all kinds of things. These 2 men lived on training and were practicing stuff all the time so when it came to their conditioning, they had to maintain that elite level and not do a whole lot of anything else.

When it comes to weight training, this was more along the lines of bodybuilding from guys like Arnold, Lee Haney, Lou Ferrigno, Robbie Robinson and others who trained more than 3 hours a day along with their diet, maintaining steroid cycles, recovering and other things. For a regular guy, it's not the most ideal but if it helps them and they make that kind of commitment, it can work well in their favor. It takes a different mindset to train this way. Wrestlers are known well for their conditioning and doing rep after rep of calisthenics, weight training, drills and other forms in order to take on incredible extremes. Dan Gable was a master at this and during his coaching career, he pushed athletes in ways that other colleges didn't have. It's the reason he won 15 NCAA Championships as a coach and dominated college wrestling with fierce competitiveness. High Volume work does work in ways we can't imagine.

The cons to doing high volume work in many cases is the risk factor of injury. The more you do, the greater the risk. The other thing is that some who do high volume, aren't always in control of the movements themselves. They tend to screw the form and be explosive which has its own pros and cons but in this case, if you do too many reps that aren't complimentary to the movement, you can cause some serious damage. Doing a thousand squats and push-ups a day can work for a while and some people can get away with it but others have had joint problems, muscle tears, bad knees and shoulder issues due to high volume work. It can take a toll especially if you can't recover enough and you keep doing it over time. Some people go to extremes and think they're fit enough to withstand certain levels of stress. Doing exercises like Burpees in the hundreds is far from anything beneficial other than making some kind of record. There's no value in it that can have you sustain a good quality of life. The exercise itself is very exhausting and works many muscle groups at the same time and has a higher risk factor for damaging joints. Now if you were to do this exercise a couple times a week using intervals that are reasonable, that's more beneficial and less daunting plus there's better form of recovery.

It is important to be wise in order to make high volume work well for you. I do it with exercises like Step Ups, Circuit Training and using the Chest Expander but I don't go so far as to do them for so long its going to burn me out or hurt me which I've learned the hard way. It's not worth your health to do high volume to impress anybody or think you can train the same way as a pro athlete or an Olympian. They go through rigors of training you don't see in the magazines or on the news or sports channels, it's hours upon hours of countless repetition in order to perfect the craft, the majority cannot do this especially for years on end. Be mindful in how you go about it and listen to your body. Some days, you won't always have it and pushing so hard in order to prove something becomes ego training instead of practicality and sustainability. 

The pros of high volume in my opinion is that they can give levels of conditioning and endurance that would put you above many and with the right recovery and having good joint health, it can get you into incredible shape and do things that many can't. Strength lasts longer and you're going that extra mile making things happen. It's just a different level of training, that's all it truly is when you look at the big picture. Many can go long and do well with it but it's not for everyone and that's ok. You do what works best for you and makes you successful. If it's high volume, awesome and keep killing it but don't make it a dogmatic approach and tell people that's the only way to train, that's a sales pitch and more about ego than anything else. 

Updated The Chest Expander

 It was time to toss out one apparatus and get an upgraded model. I've had my Chest Expander since about 2006-2007 and in that time, did many workouts, snapped a few bands here and there and built some solid strength with it. It has been wearing down recently and there was noticeable damage to it. I decided to get the updated model and see what I can do with it. 

Got it yesterday and tested it out. It was so worth getting this fucker because the lock in mechanism kept the bands way more in tact and the handles are longer than the previous version. Because of the better features, it felt more comfortable to handle and I actually felt stronger doing the pulls. With the other expander, I could pull 140 lbs pretty well for 10 reps but start shaking a bit around the 8th rep, with this new one, 12 felt solid and a hell of a lot more stable. 

I love Strand Pulling, it's one of my favorite methods for building strength and developing powerful shoulders. I've tested myself with various amounts of resistance and gotten pretty good around 150-160 lbs. and hit 200 with some exercises but not the gold standard ones like the Hands In Chest Pull. Strongman Kevin Wikse has legitimately pulled 220 lbs resistance in the chest pull. I wanted to see how far I've come and what I was capable of. I filmed a few exercises and they're up on youtube (there's a chest expander playlist I have on there). With the old model, I've now pulled 210 lbs Resistance in an exercise called the Hands Out Downward Pull Behind The Back which I managed 5 reps so that was awesome.

I wanted to take it to the next level and test my strength with the Gold Standard Pull Into The Chest at 210 lbs Resistance. This would put me 10 lbs shy of Kevin's Pull and he's one of the legit strongest men on this planet. I was nervous as hell but you never know until you do it and if you know the type of strength it takes to do this, you know this is not something to be taken lightly. I did and filmed it as proof so you won't just take my word for it. It was incredibly exciting and to put it in perspective, I didn't think in my 20's this was possible because I've seen strong dudes much better than me at this do this so for me it was a pipe dream. In my 30's, I figured it wasn't a priority and it wasn't going to be in the cards for me. At 40, maybe give this a chance, the chances of me pulling it off (pun intended) was not only slim but close to impossible in that specific exercise so what do I have to lose? This was one of the coolest moments in my life of Physical Culture and I hope I've honored those of the past in this method. 

It's a different kind of strength compared to weights and bodyweight training for sure but if you look back on the history of this method of training from the Spring Loaders to the modern day of Resistance Bands, the Chest Expander has been used by some of the strongest and built men in that time from Earl Liederman to John Grimek, Lou Thesz and all the way up to guys like Kevin Wikse, Bud Jeffries, Jon Hinds and others. It is one of the best tools for building incredible strength in the upper body and can build some serious muscle that is functional for the real world, not just in the gym. Never underestimate something like this. 

Give this bad ass piece of equipment a chance, you can take it anywhere because it's so light and small enough to fit in a bag to travel with. Switch to various exercises in seconds and adjust the bands easily. Be amazingly awesome and keep killing it you guys. 

All Hands On Deck: Another Look At Step Ups And Squats

 Training the legs can be done in a variety of ways and some of the best exercises don't always involve weights. Working them with weights have their place and many people have been successful at it. Some of us just go in a different direction in how we keep them going as we move along through life.

As you know, I'm a big advocate for Step Ups and how they are one of the best exercises for the legs you can do. They're not superior to other exercises like squats or lunges but they're also not to be underestimated either. They have a way of creeping up on you and they can be a challenging with the way you can go about it. Some of the best athletes in the world have done them from wrestlers to baseball players and others. Bob Backlund made them a huge piece of his training to the point where he can go as long as he wanted, he was just that crazy. Other wrestlers like William Regal did them and even the real Suplex Machine Taz taught them to his students at his school many years ago (he has it on film). 

When it comes to squats, they're awesome in their own right. Hindu Squats were the exercise that helped me get back into shape after my accident but you already know that chestnut by now. The only time I really do them now is when I do my deck of cards workout with the Step Ups and the numbers vary. They're not a huge part of my training where there are some exercises I find better for me but the squats do hold a place in my heart and when I do them, they're firing. When combined with Step Ups, it's a recipe for some killer leg conditioning, there's no way around that and if anyone says different hasn't fully understood the magnitude of them.

My deck of cards workouts for the legs is combining these two powerhouses to the point where on average these days I'll do 500 Step Ups & 250 Squats respectively and that's within roughly 30 minutes, maybe a little longer but I do the whole deck and it's an incredible feeling afterwards. It's conditioning that matters and utilizing both unilateral and bilateral movements together to form incredible stamina and strength. Training this way is fun, challenging and although you reach the same destination, you never take the same road twice when you do the cards. 

Card Workouts have been around for decades, maybe longer and if anyone truly made that with the best of intentions was Karl Gotch and his system of Squats & Push-Ups. Hell, I've done enough of them to where I did 400 Squats & 250 Push-ups on several occasions, it's brutal. Long ass time since I've done it that way and who knows, one day I may do it again, never say never. The point here is, You want to get the best out of your training and make strides to get a little better but also keep yourself healthy. It's not easy by any stretch and it's not meant to be but you do what is possible and expand on it. You can do it everyday if you want or do it a few times a week, it's up to you but you progress to what your body is able to handle. If you need to back off of it, do so and when you're ready, get back at it. You got this.

When you do the workouts with the cards, start with as many cards as you can possibly do. If you can do the whole deck on the first try, that's awesome, you're ahead of the curve, but not everybody is able to do that. Even I had to build up to it and once I did, it felt glorious. A deck of cards can be deceiving and it will kick your ass. It's one thing to do one exercise for the legs in this manner, it's another when you add one more to it and it's all legs. Be humble and don't think it's just a workout to weez on by, it'll make you think twice and it'll put you down for the count if you don't pay attention. 

Take a shot at it, you never know what you're capable of and it's a unique way of training the body that has incredible perks and benefits. Keep being amazingly awesome and kill it in your own training.    

Upper One Day Lower The Next

 The fun thing about training is the experimenting and seeing what comes out of it. Being an advocate for Isometrics especially Overcoming, it is a method that not only strengthens the tendons and ligaments but also enhances the quality of life as you move through ranges of motion. Yeah sure you're hitting various angles in a single point but as you strengthen those single points that leads to greater range of motion later on, it puts another perspective into play. 

A good routine that helps build that strength can be done almost in a split style; doing various muscle groups on certain days or you can work on doing Upper Body one day and then Lower Body the next. The possibilities are endless. Working on certain muscle groups can help find your weak points from another point of view and hit the muscles hard without spending a ton of time. Although I prefer the 7-12 Second contraction method, you can vary the intensity and length of time however you like or what gives you the most benefit. That's the true secret is what helps you move forward and have a wealth of knowledge that puts you in the driver seat instead of being the passenger. 

Having an upper and lower body split routine can be beneficial because you can hit muscles hard and then rest them while working on the others. You can even make a point of working on say shoulders and chest on let's say Monday, Legs on Tuesday, Back & Arms on Wednesday and Legs again on Thursday. You can then have the option of taking a "rest" day and do some casual stuff or repeat the program, it's up to you. Just remember to pay attention to your body and get a feel for it, you don't want to go into overkill mode. If you need a break, take it, your body, your choice. 

Isometrics in my eyes and in many, is one of the most underrated methods of strength training for a reason. It's not glamorous nor is it easy but it also doesn't sell a whole lot cause all it looks like to the untrained eye is just a hold for a few seconds or longer. Looks too simple and people shrug it off. It's simple but even the most basic holds can test your strength and even show your weaknesses almost immediately. When you utilize Isometrics into a routine, it can make you faster, lift with greater efficiency and hit spots you may be lacking at. It's more than just a stand-alone or add on, it's a next level style of work that gives you tools that bring you into another realm of strength. The type of strength that means something, life saving, the difference between winning and losing, the way you shake a person's hand, your performance in sports and combat. It is an essential part of physical fitness that can't be ignored. 

Learn the value of Isometrics and incorporate them into your life, see and feel what you can accomplish. Keep being amazingly awesome.  

12 Push-Ups That Kicked My Ass

Wow, only 12 push-ups. Can't be that great if that's all you can do. Why not? Some people haven't done any either in a long time or ever, everyone starts somewhere and has their own journey. Granted it also depends on the variations you're talking about. Most likely though, some crazed nutcase might think doing only 12 push-ups is pathetic and they should be doing better. Should they?

Now when I say I did only 12 Push-ups, that doesn't mean I did 12 straight through doing regular push-ups. Come on, after all these years, do you think it would be that simple and easy just to say that coming from me? That sounded a little egotistical don't you think? Shiver at the thought of it. No, these 12 Push-ups were spread out in a span of time that is more than meets the eye. Always experimenting with stuff and seeing how to do simple exercises that are still tough to do but effective AF. 

What did I do that only ended up with 12 of them? Well, first off, I did them on my fists so it manifested more into the tendons and ligaments. Second, it was in a timely manner and third, I made a game out of it to really make things interesting. These push-ups were a minute each. Literally, I would hold the top position for 30 seconds and then hold the mid point position for 30 seconds and push back up, that was it. Truth is, it's not as easy as you may think. These really tackled the little muscles and worked my core like crazy, let alone hitting everything else just to be stabilized.

So how did I make a game out of them? So 9 of these were done while I was playing MLB The Show 24 on my PS5. I would do my set, play one full inning and do another minute of the pushup until I did all 9 innings in completion. The other 3 sets were done prior to playing the game. Some innings were shorter than others cause I out quicker and some were longer cause I just kept scoring so it was a nice little rest. Some sets were tougher than others but I held onto them each and every time. Did this the other day.  

You see, exercise doesn't have to be boring or some crazy chore, it can be be an interesting entity whether it's one big workout, or doing stuff throughout the day. It's good to have discipline and a solid mindset to train but at the same time, you want to have fun with it too. It's a hell of a motivator and if you're a gamer, it helps you stay fit while playing your favorite games. Now I wouldn't recommend playing online against other people cause it's unpredictable and if you pause or leave a person stranded while playing, you lose quite a bit of things but that's for another time. 

Fitness is about discovery, experimenting, being consistent and doing what needs to be done but also get to live a life. Keep yourself moving, it can suck at times but we also can't always afford to lose out the important things in life. Find what works for you and get into it. You might be surprised what you could accomplish. This is just another idea to use and mess around with. You can do all sorts of exercises and create weird yet awesome scenarios and still kill it. Be amazingly awesome and GAME ON!!!

Exercises Throughout The Day To Stay Energized

 Spreading a few exercises here and there throughout the day is never a bad thing. Matter of fact, it's probably better for many than getting one big workout in that takes up some time. Some do like getting in that hour long or so workout either before or after work which is awesome and I applaud you for making that effort, if you enjoy it and it's meaningful to you, keep at it. There are other options though if you need it to save yourself some time.

 Doing a few moves or holds over the course of the day can help you stay strong and fresh for what is thrown at you and getting the most out of it in little bits of time. Even certain exercises that seem basic can be very challenging when done right. One of my favorite exercises believe it or not I like to do for a couple minutes a day along with the other things I do is doing Push-ups either on my fists, palms or using my handles and I would hold at the top for as long as 30 seconds, then go down to about mid point and hold that for 30 seconds, come back up and hold for 15 seconds, mid point for 15 and repeat that 15/15 one more time for a total of 2 minutes without a rest. It's tough as hell but it gets the job done. Picked up that version of push-ups on youtube but do different variations instead of just one (variety you know). 

 Combining dynamic and isometrics is a great way to keep your strength and condition up and keep things flowing. Do a wall sit for a minute or go bear crawl for 30 seconds to a minute, these will add up as the day progresses and it'll feel like you're getting more done than you thought. Micro Workouts are a key ingredient to successful training and it pits you into a style that can be creative using simple moves and holds. Got a way to do Suspension Training? You can do some assisted pull-ups to build strength and muscle in your back or do rows as you advance. Washing dishes? Every few plates cleaned or so, press down on the countertop for 10-12 seconds and tighten the core muscles. Want to work the legs a bit, if you're going up a couple stairs or so, take a step and press hard with the front leg for 5-10 seconds each leg to build strength in the quads and knees. Sometimes the littlest things can create the biggest impact.

 A great exercise for the lower body is the Amosov Squats which I picked up from Steve Maxwell in the case of doing assisted type squats using a counter space, a door or using a Suspension Strap. Go down as low as you feel comfortable and come back up within control. As you get better, get down a little further and slowly build up speed. This builds great strength in the legs and conditions the entire lower body. Some do this to get the blood flowing as a warm up, others for conditioning purposes and to help with building strength in the knees if they can't do squats unassisted yet.

 Build a foundation and utilize your exercises the best way you can. Don't be afraid to experiment with something and don't think for a second that simple exercises are too easy, when you utilize the right tension and timing, they can be crazy tough to do but yet be as effective if you were doing a long workout. A few seconds can feel like an eternity at times. Making even 5 reps feel like 50-100 is a killer way to train. Have fun with them and keep being 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.