How The Hell Do You Go Get Fired On Your Day Off???

 I love the movie Friday. Ever since I was about 11-12 years old. Chris Tucker's character Smokey was fucking hilarious. Now that a memory was unlocked on a Friday, today's post is no more controversial or special than any other but I wanted to just have a little fun. You may learn something, be inspired or just like having something to read somewhere....

This morning, I wanted to get in my daily Dopa Circuit Workout and since my energy was there, the pace was on par and was feeling at my best (at least from waking up), I did 1000 total reps. 5 Exercise, 10 reps each for 20 rounds. Little rest by only marking it off. Even by the 7th or 8th round I was like "oh yeah, it's on like Donkey Kong."

Fitness comes in many forms, it's about self discovery, learning and seeing what's possible in those little moments of victory. Even the smallest fraction of progress still leads to the big picture. The weather is slowly getting warmer out here and it's getting to be that time of year where outdoor training will be more frequent. Not just with the bands, I'll be getting out the hammer and tire out of storage and lugging them to the park to get some old school strength building again. That's going to be a blast and since it's almost Baseball season, my SF Giants Hammer will be a symbol of the summer of epicness. 

I feel more free when I get to do outdoor stuff. Training with the equipment I want and not have to clean up like at a gym or needing to be around anybody. Normally, I don't care about others training around me but having an area all to myself just hits different. Yeah, I'll use our Complex's rec center but I would hardly call that a gym, it's more like storage space for cheap equipment that some like to use at opportune times. In the rec center, all I do now, is set up my anchor around the pull-up/dip station, hook the bands up and then go at it with whatever I'm going for that; a circuit, HIIT or a deck of cards workout. At home, I'll do Isometrics, Step Ups, Squat Walking, Joint Loosening & working my neck. I have all that I could possibly need. 

Playing with Barbells and Dumbbells are fun to do but I just don't have a passion to use them as often. Shit, I can probably go the rest of my life without touching them, I did it for years and it didn't have me losing strength with them, even without training with them much, I can still move decent weight and be good. My real form of Strength Training is Isometrics, my sandbags, hammer and bodyweight movements. Hell, even Chest Expanders are far better to me strength training wise than regular weights. My big focus is conditioning and getting leaner little by little. I'm currently at around 232 lbs and I feel great. Getting back into Isometrics has been a solid highlight recently. Doing both Intense 7-12 sec Isos and doing Hybrid Isos for a couple sets of 30-45 sec each (especially the Hybrid Squat) gets me more of that spring in my step and loosens me up pretty damn good. I love it.

I even was getting into Step Ups again doing 500 at a time for sets of 25 per leg with no rest. Not going so fast but not moving like Flash in Zootopia either, a comfortable pace that hits that sweet spot and having my cardio blast off. I would do them to get some excess energy out before bed, hit up a cold shower to balance out my body temperature and fall asleep relaxed. I'm not about max lifts or shooting for some advanced level of exercise, keeping things basic and explosive when possible and let everything flow. Mobility is also another one of my priorities more than testing the limits of my strength, I don't care much for being sore so I only go as far as needed without having to look like I came back from a fight with the Walking Dead. 

I train for longevity, not vanity or trying to prove I'm better than anyone else unlike some guys I've known. Some are nothing more than egotistical poor excuses of a human being who act like you need to be extreme in order for anything to work when in reality, they look like a corpse with bad hair and can't keep up that's worth anything. Seriously, there are far more qualified people who have muscle that is realistic and structured. Guy's like Matt Schifferle, Logan Christopher, Brooks Kubik, Al Kavadlo and Chrys Johnson. These guys have more to offer through their programs that don't take things to the extreme and have more humility than some clown that seems like he couldn't fight his way out of a paper bag. You know the type, those same clowns that claim they can do 25 pull-ups in a single set but can't actually prove it and expects anybody to just take their word for it. Same ones as well that talk tough but have no game nor can back anything up that craves attention and fakes reviews in order to sell copy and pasted work. 

Seeing the real deal up close with my own eyes, it's pretty easy spotting a fake influencer these days and it's fucking sad there are those who resort to thinking being brutal, verbally abusive and acting like he can outwork anybody when they can't even outwork a beginner is just pitiful. It's true and when you've seen first hand what people like that are, it makes you appreciate those who are the REAL DEAL!!!

Hope everyone has a great Friday and hope your weekend is amazingly awesome. Thank you for taking the time to read this and be sure to check out the Big Sale going on at Lost Empire Herbs with their 20-40% discounts sitewide. Get your hands on some bad ass bands at Dopamineo.com (use the code POWERANDMIGHT) for you or your family, sports programs, MMA schools or youth programs. If you wish to get a hold of me beyond this blog go to my LINKTREE where you'll find all my socials and my email. Stop by and say hi, add me to your list and subscribe to my youtube. 

March Madness Just Dropped Like a 300 Pound Sandbag at Lost Empire Herbs: Score 20%-40% OFF Sitewide from March 17-24, 2026 and Unleash Your Inner Beast Without Emptying Your Wallet

Guys, check this out

If you’re like me – grinding through workouts, chasing that unbreakable strength, and refusing to let age or modern junk food slow you down – then listen up. March Madness isn’t just about basketball brackets and buzzer-beaters this year. It’s crashing the natural health game like a freight train with Lost Empire Herbs’ March Madness Sale running full force from March 17th to March 24th, 2026. 

This is huge man, 20%-40% OFF sitewide on every single potent herbal formula they’ve got. No gimmicks, no “buy one get one half off” bullshit that leaves you short. Straight-up massive discounts across their entire lineup so you can finally stock up on the ancient wisdom that’s been turning regular guys into legends for years. 

I’ve been riding with Lost Empire Herbs since their early days, and let me tell you straight: this sale is a full on game winning three pointer at the buzzer moment you’ve been waiting for. Prices like this don’t stick around. The clock is ticking – only eight days to load your cart and transform how you feel, train, and dominate life. If you’ve been eyeing their testosterone boosters, energy elixirs, or recovery powerhouses, now’s the time to pounce before the sale vanishes like a weak set on leg day.

I'm going to be real with you. Most supplement companies peddle cheap filler with flashy marketing. Lost Empire Herbs? They’re different. Family-owned, obsessed with sourcing wildcrafted and organic herbs from pristine spots like the Tibetan Plateau, third-party lab tested for purity, and backed by a full year money-back guarantee. These aren’t lab-created chemicals – they’re concentrated extracts drawing on thousands of years of Chinese herbal mastery fused with modern spagyric tincture tech. The kind of stuff the old physical culturists would’ve killed for if they had access. 

And right now, during March Madness, you get to grab it all at a steal. Whether you’re a 40+ dude chasing natural testosterone like I am, a guy smashing HIIT sessions, or someone just wanting steady energy without the crash, this sale has you covered. Sitewide means everything – singles, bundles, tinctures, powders, you name it. The deeper your cart goes, the bigger those savings stack up to 40%. 

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I’ve built my own training around this type of philosophy – Isometrics, HIIT with resistance bands, rain walks for mental reset, the whole old-school package. My body can go but with the herbal foundation from Lost Empire, I'm lit up like the 4th of July dude. Stag Swag and Pine Pollen gave me an edge to keep adding rounds to my circuits, hit new personal records on bodyweight pulls, and stay lean while holding onto hard-earned muscle. That’s the real talk. These herbs don’t replace hard work – they enhance it. They turn good efforts into legendary results.

And right now the timing couldn’t be better. Spring is here. The days are getting longer. You’re probably already feeling that itch to ramp up training, clean up the diet, and chase bigger goals in 2026. Why fight it with half-measures when you can load up on the best natural tools at 20-40% off? Imagine finishing March with a cabinet full of fresh tinctures and powders ready for the next six months. No more “I’ll order next paycheck” thoughts. The sale ends March 24th – after that, full price returns and you’ll be kicking yourself while watching everyone else pull ahead.

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Look, I’m not here to sell you random crap. I share what actually works in my own life because I want other badasses to win too. Lost Empire Herbs has been one of my secret weapons, and thousands of others – gym fanatics, weekend warriors, high-performers over 40, even folks just wanting better sleep and steady mood. Their community is full of real stories: more drive, better workouts, stronger libidos, sharper focus, and that unbreakable “I own the day” feeling.

Head straight to Lost Empire Herbs right now (or before you finish reading this post). Browse the full lineup. Load up on Stag Swag, Pine Pollen, Phoenix Formula, Hercules, Tongkat Ali 100:1, Cistanche, Nettle Root, He Shou Wu – whatever your body’s been screaming for. Watch the cart total and smile as those 20-40% savings hit. Checkout is smooth, delivery fast, and support team is legit.

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Don’t sit on the sidelines watching the game. Get in the arena. Grab your stack today and start feeling the ancient power surge through your veins. Your workouts will thank you. Your energy levels will thank you. Your future self will thank you.

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March Madness at Lost Empire Herbs isn’t just a sale. It’s your invitation to dominate naturally. 

Click the link, smash that cart, and let the transformation begin. 

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Go get it. Be amazingly awesome and wish you nothing but the most success. 

To get in contact with me, go to my LINKTREE. Has all my Socials and Email. 

Strength Training Anywhere Using Isometrics

 When it comes to strength training, there are plenty of ways to do it but one of the most grossly underrated forms of it is Isometrics. You don't need to move at all, just contract at any given angle and breathe into it. Simple enough right? For sure but how long the intensity and contraction goes depends on what you shoot for. Guys like Steve Justa was famous for practicing Isometrics in many different ways from long duration holds that lasted at times for 3 minutes to what he called Pulse Reps or Isometrics where you contract for 2-3 seconds and repeat for reps on countless exercises from squats to arm wrestling pulls, deadlifts, pushing and twisting. Another was The Mighty Atom that used Isometric Training to build that power to bend and twist horseshoes, bend and even bite down nails, break chains and other things.

Isometrics are more than just strengthening for things like weights and steel bending, they are a crucial element to prevent injuries and problems in the joints, tendons and ligaments. Many these days shrug it off as boring and believe they don't do much but as we age, it's going to become possibly your best friend. When you train them consistently, they help you move better and even enhance your flexibility and mobility. They give you that suit of armor from within that format of strengthening the body that reduces the chances of osteoporosis, tendonitis, tennis elbow, arthritis and maybe MS but that may be stretching.

Some of the strongest men on the planet used Isometrics to amplify their feats beyond logical understanding. Even the great Warren Lincoln Travis who was known for lifting extremely heavy weights in partials used Isos as one of his major components. Even was a counterpart to the Mighty Atom, although their strengths were night and day, they both understood what they were best at and were the strongest in. WLT was a lifter and Atom was a Steel Bender, very different types of strength but both were phenoms at what they did.

For  everyday people? Isometrics can have an impact on their daily lives where they can handle groceries, moving furniture, open a jar of pickles, mow the lawn, chop wood, climb stairs and all kinds of things. When you push/pull/squat/grip in all sorts of directions, you're building strength that has true function and importance. If you're a gym goer, you can do isometrics by holding weight at certain angles like the mid point of a db or bb curl like you're carrying a tray, hit a stopping point in your squat to build strength for that position, even on machines where you can hold the mid or end point of a lift and hold it. Many different ways you can do Isometric Training. 

One of my favorite things to use is the World Fit Iso Trainer where you can mimic just about about any movement in the gym isometrically. My basic exercises is the curl, deadlift, zercher squat, overhead press, lunge and seated row. Those alone have helped me prevent knee pain, elbow problems, shoulder issues and other things. You can even use it to strengthen pull-ups, assisted pistol squats, rows, push-ups and more like the TRX. Take it with you anywhere and enjoy workouts that don't put wear and tear on your joints. 

Be amazingly awesome and be successful in your goal setting, wish you nothing but the best in what works for you. 

Want to get in touch? Check out my LINKTREE for all my Socials and Email. 

George Tragos: A Legendary Hooker That Laid A Foundation For American Catch Wrestling

George Tragos isn't a big name you hear even in most circles today especially in wrestling but let's help change that. To start, let's just point out that this wasn’t just some pretty boy showman prancing around under the lights. This dude was a goddamn hooker in the truest, most vicious sense of the old-school catch-as-catch-can wrestling game. A Greek immigrant who crossed the ocean with nothing but raw power, unbreakable technique, and a mean streak that that stretches to mars and back. He didn’t just wrestle, he broke men. He taught life lessons that left bruises and wisdom in equal measure. Most importantly may we add, he took a skinny kid named Lou Thesz and helped develop him into one of the greatest professional wrestlers who ever laced up boots. Without Tragos, nearly the entire lineage of real grappling in America looks a hell of a lot weaker.

Born March 14, 1897, in the rugged hills of Katsaros, Messinia, Greece, Tragos grew up breathing the same ancient air that birthed the Olympics. Back then, wrestling wasn’t entertainment, it was survival. It was honor. It was the ultimate test of a man’s will. Young Georgios (as he was known) absorbed Greco-Roman technique like it was mother’s milk. He dominated local tournaments, stacked amateur titles in Greece, and earned his spot on not one, but two Olympic teams for his homeland. Think about that for a moment: a teenager from a tiny village standing shoulder-to-shoulder with the best grapplers on the planet, throwing men around with hips like pistons and shoulders like cannonballs.

But Greece couldn’t hold him. In 1910 he emigrated to the United States, landing in a country hungry for real tough guys. By 1922 he was already coaching amateur catch wrestling at the University of Missouri in Columbia. Think about that timeline – the Roaring Twenties, Prohibition, gangsters, and Tragos quietly building killers in the heartland. He didn’t just teach wrist locks and half nelsons. He taught hooks. Those nasty, fight-ending submissions that separate the pretenders from the legends. Hooks that could tear ligaments, pop joints, and make a man tap or sleep before the referee even blinked. This was one of the most feared wrestlers of his time.

Then he stepped into the pro ranks himself. Debut 1922, mostly working the St. Louis territory where the crowds knew real wrestling from the circus acts. Tragos became the pro middleweight champion and earned a reputation that traveled faster than any railroad. The term Hooker wasn’t a compliment back then and sure as hell didn't mean prostitute, it was a warning, to let you know if you crossed one, they will put the fear of God in you if you crossed or tested them. One story that still gets whispered in old wrestling circles tells it all. Some young hotshot decided to test the brutal Greek in the gym. Tragos knew what he had to do, locked in I believe a double wrist lock, and drove it home before the kid could even scream “uncle.” Ripped muscles, torn tendons, separated bone – the arm got infected and the poor bastard had it amputated. Legend says he didn’t lose a wink of sleep. That’s the kind of ruthlessness this guy was. No mercy. No apologies. Downright psychotic.

His real legacy wasn’t the titles he won or the arms he ruined. It was the beast he created in a young Lou Thesz. Thesz himself said it best: “George Tragos was a great wrestler and a great human being. I’ve learned more from him, about life as well as wrestling, than I could ever possibly repay.” 

Tragos didn’t just show Thesz moves – he poured the entire ancient science of catch wrestling into him. The intricate counters. The psychology of the ring. How to chain submissions so seamlessly that your opponent never knew he was caught until it was too late. Greco-Roman base meets American catch-as-catch-can grit. Tragos bridged the old world and the new. He taught this future legendary figure the same way the old masters taught him – through pain, repetition, and relentless pressure.

Could you imagine those sessions? Hour after hour in smoky St. Louis gyms. Thesz, still a teenager, getting twisted, stretched, and submitted until his body screamed. But Tragos was there every step, refining that iron will. The same will that let Thesz hold the NWA World Heavyweight Championship for years and years. Three-time champ that was held across different eras. The man who carried professional wrestling on his back during its golden age. All of it traces back to the brutal Greek who saw potential in a raw kid and refused to let it go to waste. If Thesz was ever tested in his career, those instincts from those times with George would kick in almost automatically. Unlike Tragos, Thesz didn't want to hurt anyone unless it was a last resort. 

Tragos himself traveled the Midwest as a true professional. He coached young men wherever he went. He lived the wrestler’s life – hard roads, harder matches, and an even harder code. He passed away on September 5, 1955, in St. Louis at just 58 years old. Right on the cusp of the television explosion that would make wrestling a national obsession. He never got to see the full spectacle his pupil helped create, but his fingerprints are all over it. Thesz may have been more known to be the student of Ed Lewis, but before Ed, Thesz was learning the dark and brutal entities of what a Hooker was in those days.

And that’s why the George Tragos/Lou Thesz Professional Wrestling Hall of Fame carries his name. Posthumously inducted in 1999 alongside his greatest student, the hall sits inside the National Wrestling Hall of Fame and Museum. Every year the best of the best – guys with amateur roots who made it in the pros – get honored there. The George Tragos Award goes to wrestlers who take that same competitive fire and adapt it to mixed martial arts or other combat sports. It’s fitting. Because Tragos wasn’t just a wrestler. He was the prototype for the modern hooker.

Compare him to the legends I’ve written about before. The Great Gama with his endless Hindu squats and dands – pure conditioning beast. Ed “Strangler” Lewis, the gorilla-built stamina monster who could wrestle five partners for hours and still be fresh. Joe Stecher and his deadly scissors. The Greek Legend sits right there with them, but in a different lane. He was the teacher. The bridge. The guy who took the old Greco-Roman purity and weaponized it with American catch brutality. He didn’t need 5,000 daily squats to prove his worth (though I bet he could have done them and not be winded). He proved it every time he stepped on the mat and made bigger, stronger men quit.

In today’s world of Instagram athletes and choreographed spots, guys like this feel like ghosts from another dimension. No flash. No drama. Just hooks, heart, and hellish training. He reminded everyone that real wrestling isn’t about entertainment – it’s about dominance. It’s about being the last man standing when the lights go out and the crowd goes home.

If you’re training today – whether it’s catch wrestling drills, old-school isometrics, band-resisted leg work to build those Stecher-style scissors, or just grinding out heavy pulls – channel George Tragos. Lock in that wrist like it’s your last match. Build the kind of strength that doesn’t just look good in the mirror but can actually end a fight.

He didn’t chase fame. He chased mastery. And in doing so he created a legacy that outlives every title, every win, every broken limb. The hall of fame, the students, a catch wrestling bloodline, a lot of it flows from that Greek immigrant who refused to be soft.

Be amazingly awesome and kill it in your endeavors. 

If you wish to get contact with me, here's my LINKTREE for all my Socials and Email.

What I Get Out Of Doing 30 Minutes Of HIIT With Dopa?

 When it comes to conditioning, it is where I find things the most challenging these days. With circuits, the exercises vary but the amount of work stays within a 500-1000 rep range. Sometimes I take breaks between circuits, sometimes I don't where I just mark it down and proceed to keep going. However; the Interval Workouts are the ones that truly test me.

I do them maybe no more than twice in a week which considering the way I do it, even a fit guy I've met in our Complex Rec Room has said he couldn't do what I do. Doesn't mean I'm better than him, it's a nice compliment but his training is different from mine and he's doing things for a guy his size that is awesome and he's roughly 60 lbs lighter than me. I'm still maintaining size, strength and cardio because of workouts like this and has made me better as time goes on. It's even helping me lean out more little by little. For 30 minutes, I'm kicking my ass but always leaving with some gas left in the tank.

The way I've programed it is simple but not easy. 5 Exercises which includes usually a push, pull, squat and core along with the propeller exercise which targets practically everything and adds the agility and coordination aspect to the workout. Each exercise is 45 seconds of work with 15 seconds rest and will do them a total of 6 rounds which adds up to 30 minutes. I don't count reps, I keep going for as many as I can do, sometimes (especially in later rounds) my hands start to slide away from the knots so I have to readjust which really only takes seconds and get back at it. Some of these exercises can be very hard to maintain form because you're feeling the burn from having to keep going. It's not always pretty looking and my focus has to be on point as much as possible.

One of the keys that really makes these workouts test your endurance is how you breathe. As you get into later rounds, controlling the breathing can become a challenge and might slow down the pace a bit so you can stay efficient and not every exercise will have the same breathing patterns. Sometimes because of lactic acid build up like in the shoulders, legs or even your grip cause you got to hold on the entire time, you may have to take a step back or two (even by an inch or so) towards the anchor point to reduce a bit of the stress but still have the energy to keep fighting. It is a lung strengthener that's for sure but a thing to remember is to keep your breathing under control as best as you can and be able to "relax" so to speak as you move through one exercise after another. 

When I say "relax", I don't mean to just let yourself be loose and just flop around, you still have to engage muscles but in a state like the breathing where the movements and patterns become automatic and your mind prevents the muscles from fatiguing quickly. When you're sweating hard and the band becomes slippery at times, we can't completely prevent things from sliding and having to readjust, but we can utilize what is possible, adapt quick and keep on going. Those 15 seconds of rest isn't about stopping to catch a couple breaths, it's really to take a small window to move into position for the next exercise.

The early days of working the band and doing Intervals, it was to get the timing down and learn how work with what I can do and rest for equal amounts of time or even longer. As time went on and I got more conditioned, I would add rounds, add more time, lessen the rest and test my abilities. Workouts at times last 10 minutes, 15, 20 and so on and would see the intervals that wrestlers would use and work around that. Once I can do the 45/15 protocol for a half hour, that was my sweet spot. 45 x 5 equals 225 seconds of work, multiply that by 6 and you get a total of 22 1/2 minutes of work and less than 8 minutes of rest total. That's pretty brutal and if you believe that's easy peasy or some bullshit, you haven't learned the meaning of hard work. It's pushing limits of your capabilities and not just your lung capacity, but your mental toughness, adapting to fatigue and strengthening your will to keep going. I would love to train with somebody with these bands and see how they handle a workout like this.

What am I getting out of it? Like I said, it's a sweet spot for me but also because I'm not counting reps, I'm building the capacity to keep things flowing as best as possible even when that burn comes into play. Reps can go as high as 50 in some cases but I don't know for sure, I just keep going LOL. I like finding out what I'm capable of and seeing what is possible when fatigue sets in and aspects of my mind and body want to quit. These workouts always feel different every time. I believe in having gas in the tank when I'm done. The funny thing is, despite having anything left in the tank, the burn and build up always hits differently, sometimes early on, other times towards the end but it never reveals itself until it smacks you in the face. It teaches you to expect the unexpected and to not panic when it starts getting really tough. At times, I'll think of Bud Jeffries in my head telling me I got this or thinking of a wrestler who makes workouts like this normal for them and I'm fighting to stay alive and they cheer me on. 

Do I ever get sore from these workouts? Believe it or not, no. It doesn't mean I didn't work hard enough, these are tough as shit but because of how I apply certain things; like pacing, breathing and quick adjustments, my body is able to recover very well when in most cases for many, they would need a day or two just to feel whole again but for me, I bounce back pretty fast and can do circuits or decks of cards the next day and be fine. My conditioning is at it's peak at the moment. Nowhere near the level of a pro athlete or even a well conditioned wrestler, but for someone who trains and works on his health and well being, I'm in pretty damn good shape and feel incredible. This is the type of training I like where I can push myself without losing ground and making other tasks seem easier. Hiking is not a problem for me, if someone needs help with moving into a place, I have the stamina and strength to go as long as needed, chopping firewood? Fun as hell to do. 

Keep being amazingly awesome and head on over to Dopamineo.com to get your bands. Use my code POWERANDMIGHT to get an added discount on your order(s) which can be great for deals that are already added for bundles and military discounts. Conditioning is your greatest asset, don't neglect it. 

Hope you enjoyed the article and since I have changed the settings to not having comments on here anymore, if you wish to contact me, go to my LINKTREE where you'll find my email and all my social media outlets.