Birthday Weekend And Shenanigans At 41

 Been quite a week but the weekend and day of my birthday was just the cherry on top of a bad ass sundae. This past weekend, the spitfire and I went camping for a couple nights out in the woods, she set up the tent and set up for food while I went out and chopped wood for the fire. Some pretty damn hard work but it was worth it and had a lot of fun. Lots of laughs, tunes, swapping stories and play our game of Burning Questions by the fire. Took dips in the creek and couldn't be happier.

On our last day, I decided to be a smart ass and went out about a quarter of a mile from camp to fetch firewood and found this spot with perfect sawed off pieces and gave them a whirl. I brought my massive Ruff Stuff Bag that can fill up on a ton of firewood (bag can hold up to 1000 lbs.) with me. Little did I realize that it's going to be one hell of a trip back carrying all that wood. Took out one log and put the pieces in the bag along with my ax, gloves and rubber mallet. I practically carried back about half my bodyweight in that fucking bag, it was heavy as hell. Girlie got worried since I hadn't been back yet so she went out and tried to look for me. Caught up with her and walked back to camp hauling a beast. 

It was worth the hassle since it gave us plenty of wood for the night with some leftovers for future campers. Came home and did some cleaning up and unloading our camping gear to set up for the following day. Went river rafting/floating on my birthday up near where we got married with family and had a pontoon set up with a few tubes attached to soak in the river. Got pretty burnt but it was a still a blast. Squirt Guns, spotify, swimming and spending quality time with the people in my life. 

Earlier that morning, I got in a couple workouts of Neck Mobility, Joint Loosening & Agility Work and then Isometrics doing several exercises in three positions each for 7-12 seconds. Being over 40 doesn't mean you're over the hill, you keep driving and learning new things along with keeping yourself healthy as best as possible. Some people don't celebrate birthdays which I get, I mean to them it's just another day, who gives a shit right? For me, I enjoy celebrating it cause there were times in my life where things could've gone south and wouldn't be sitting here talking to all you bad asses, so I try to enjoy the moments and have fun with it. Some years wasn't always easy but I'm still standing and doing what's possible. 

I may be a little grayer, a little wiser and don't do things I did in my 20's and 30's, but I have learned to adapt, adjust and get stronger & better conditioned in the long run. Have kept weight off over the last year and a half or so going from nearly 270 to under 235 and building my strength in fun ways. I'm in no pain, don't have arthritis and just enjoying things the way I can. Health is more than just looking good (even though I'm no model or random fitness influencer by any stretch), it's about finding balance and doing what you can for yourself and getting the most out of what's possible so you can enjoy the coming years. Plan on losing a bit more weight but also keep testing myself what I'm capable of. Shit at one point this past week I did a 1000 Rep Animal Workout and did slams with a 20 lb slam ball for 5 minutes as a Finisher that made me feel like I was going to die but once it was over, it was one of the best feelings ever. Who the hell does that at 40? 

Anyway, I hope everyone is having a great Tuesday and I want to wish you all a great week. If you're feeling down, do something that could perk you up, go for a walk, get a workout in, call a friend or loved one and just shoot the shit. Do what's possible to genuinely smile and laugh if you can. Be amazingly awesome.  

Brutalized Conditioning: Animals & Slam Ball Hell

 On Monday, I wanted to test myself to see where my conditioning was at and safe to say, it was one of the hardest workouts I've done in a while. Did other workouts where they were a challenge but nothing like where it tested your sanity along with making the lungs seem like you're going to die LOL.

Thought I'd get into some animal training since it has been a while. Used my deck of cards to do the 4 Animals/Exercises I normally do....

Bear Crawls

Crab Walks

Half/Quarter Squat Walk (Bigfoot Walks)

Duck Walks

Doubled up on the reps and even about 10-15 cards in, I felt like quitting and I was breathing pretty heavily, I kept going anyways. These are no joke and will test you like no other. Finished with a 1000 total reps of these and yet, the workout wasn't even over.

I wanted to really amp it up by doing a finisher with the 20 lb Slam Ball I have and target my explosiveness. Went for 5 minutes doing a 15 on, 15 off protocol. Got in about 4-5 slams per round and slamming that fucker on grass just hits different. This wasn't just a finisher, it was to burn more calories like it was going out of style and build that mental toughness. More than just cardio, it's hell on earth and the battle rages on you against the system you created for yourself. This is the type of training where with other things, you won't tire out as quickly. This is not the typical workout you see many 40 year olds doing so, I wanted to find out what my capabilities were. 

Sometimes you got to go through hell to see what you're made of and what you expect out of yourself. This type of training is more than just exercise and getting in a few quick things, this is the type of hell that makes humans question their mental and physical stability along with testing themselves at peak levels of conditioning. No question pro/world class athletes can probably do this far better than me and it would be hard to try to keep up with that kind of person but at over 40 and not a professional or even calling myself World Class, I believe I did pretty damn well with this and I'd love to test this out with somebody sometime.

Conditioning comes in many forms and the idea for even as you get older is to maintain a level where you don't get tired doing things and can go as long as needed and have that lasting strength and endurance. When you have the ability to go and able to wear out others, it's a great feeling. Karl Gotch said it best "Conditioning is your greatest hold". Fitness is more than just trying to look good, it's about feeling better, being able to do things with less chances of getting injured and being able to have strength that lasts rather than temporarily. The world seems different when you are able to be fit and handle things with grace yet powerful at the same time.

Hellish workouts have their place as a challenge but don't frequent them as it can come back to bite you in the ass. Will I try this again, maybe or switch things up doing the dopa band and sledgehammer work. Strength & Cardio is part of the puzzle but when you throw in the mental aspects, it teaches you how precious and important having those attributes is. Be amazingly awesome and do what's possible. Challenge yourself but don't go so far you can't move or get injured. 

The Spitfire, Her Progress And Athena

 Training is never easy, especially if you have a full time job and you do what you can to make the most of it, sometimes being consistent can be a challenge and there are days where it's not in you. However; when you're able to and get things going, it makes a huge difference in how you feel and what you want to continue to do. That's what it's like for my wife Holly.

She's one of the hardest workers I know and does what she can even though she can be very persistent when she sets her mind to something. It's one of the things I love about her and how proud I am of her. In some time, she has lost around 60 lbs and has kept it off despite obstacles that come her way, she still fights with the heart of a lioness. I have taught her how to utilize a consistent training style that suits her and makes her want to continue her journey. She usually works a 3 day split of Upper Body one day, Core the next & Leg Work.

About half to 60% of her training is cardio, building her endurance using the treadmill, the eliptical and will go on runs for about an hour at times. Her core work consists of planks, twists, V-Ups and Diagonal Chops with a slam ball. Upper Body is mainly flys, curls, lateral raises (she calls them She Hulks), punching & Pull-Downs/Chin-Downs. Legs is usually running but she'll do some squatting, lunges and other things. Her rep range is around 10 reps at 5 sets per exercise and she'll hold a plank for as long as 2 minutes. Getting a blend of strength and cardio work.

She has stayed with that for quite some time and has worked for her. I give her tweaks every now and then on her form so she can feel the muscles more. She busts her ass to the point where she'll wake up sore and ask me to send in her clone to work LOL. 

She has also been taking the Athena Formula for about a month or so and the changes in her energy levels seem like they were shot out of a cannon. She isn't as tired, doesn't drink as much caffeine as she normally does which at times consists of coffee, Spark and sometimes a red bull. Her intake is almost cut in half by taking 3 capsules a day before heading out to the other side of Spokane for the day.

Her training and her jacked up energy lately has been amazing and I'm incredibly proud of the progress she has made. It took her a LONG time to lose the weight and she still has a ways to go but I believe in her and what she is capable of. Strong, fierce, kind, compassionate and can be a bit of a hard ass but that's part of who she is and wouldn't change it. Athena has been her go to supplement and even after a few weeks, it shows some drastic improvements in her mood, her energy, her focus and has kept her strength in tact with great stride.  

You have that power too ladies and you got what it takes to make improvements for your own health. Small aspects of progress always lead to the bigger picture, you may be different in life but there's always room to become a bad ass and do what works best for you. Get a hold of Athena Formula and see where you progress and train with a vengeance, go for the Subscriber Program so you can get them sent to you every month. You got this. Be amazingly awesome. 

Back To Back Deck Of Cards Dopa Band Workout For 1000 Reps

 

Yesterday was awesome, going to the park down the road and having a blast with the Dopamineo Band. Kids playing at a near by house and I'm just getting ready for a battle that was a test of will, conditioning and maintaining stamina. 

Got my music set up, the strap to the tree, the band hooked in and ready for a workout that some have called me crazy for doing. My deck for the day was my Flash cards. Seeing the fastest superhero to give me inspiration and motivating me to keep going. 

At certain points, your mind begins to wonder a bit but you pick yourself up and keep fighting. Didn't feel tired or exhausted but it was a doozer and those damn Propellers can be a bitch when you have to do 50 of them 4 times. The half way mark in and of itself is one full deck, that's more than enough for most but I knew I got this and just didn't stop.

Once you go through the deck, you reverse it to make it more maniacal (kind of like the Reverse Flash) and see what you're capable of doing. Not one time I wanted to quit but there were times I questioned my sanity cause not everybody does this and it's not a normal type of workout. It's building toughness, physical capabilities and pushing through with the fire coursing through your veins. It's not how fast you can get through it, that's just a piece; it's more about keeping a pace with as good of technique, explosiveness and durability as you can. 

Being out in the fresh air, listening to tunes and doing what I love? From a fitness POV it doesn't get better than that. Feeling the grass beneath your bare feet, feeling the earth and making the most of developing your body in the crisp warm air. It's fucking paradise man. No one is there to hound you, being in a quiet neighborhood and you're by your onesy just having the time of your life. 

After the workout, I walked around a bit, feeling high as a kite, relaxed and happy. It's a great feeling and knowing what this band has done for some of the greatest athletes in the world, it's an honor to be a part of the Dopamineo Community. It's not an easy workout that's for damn sure but it sure as hell is a lot of fun and helps me stay fit while being over 40. The energy, the focus, the sheer power I feel is off the chain. 

Grab a band at Dopamineo.com and don't forget to use my code POWERANDMIGHT at checkout to get a discount. Get some for the kids, your group classes, High School & College Programs and even for training the next generation of World & Olympic Champions. These bands are by far some of the best ever used and it amplifies your fitness and drilling with such intensity, it boggles the mind this isn't more seen. Be amazingly awesome. 

Fitness On Another Level With Dopa Bands

Hey everyone, how's the day going so far? When it comes down to it, Dopamineo Bands are a powerful tool in the world of conditioning and strength training. These bands aren't just any ordinary resistance bands; they're designed to help you unlock the potential residing within and take your fitness journey to the next level. At the moment, we're going to get a glimpse or an idea of the benefits of using these bad asses and how they can transform your workouts.

What are These Bands?

DopamineO Bands are a type of resistance band that provides a unique way to challenge the muscles and improve overall fitness. They're made from high-quality materials and come in various resistance levels, making them suitable for everyone from beginners to seasoned athletes. Even to the point where kids can use them. The bands are designed to work muscles through a full range of motion, helping to build strength, increase flexibility, and enhance endurance. Not to mention great for rehab/prehab.

What Are The Benefits of Using Them?

So, what makes DopamineO Bands so important to have in your arsenal? The benefits here can give you an idea of what to expect:

1. Increased Strength: The Bands provide continuous tension throughout the many movements you can do, which helps to build strength and muscle endurance. This is especially beneficial for athletes who need to improve their power and explosiveness such as wrestling and MMA.

2. Improved Flexibility: They'll help to increase flexibility by allowing you to move in a broader range of motion. This is perfect for those who struggle with mobility or want to improve their overall flexibility. It doesn't matter if you're an athlete or not, these will help you build a larger spectrum to give your body's ability to move better.

3. Enhanced Endurance: They're designed to challenge your muscles and cardiovascular system, helping to improve your endurance and stamina. This is ideal for athletes who need to perform at a high level for extended periods. Breathwork is important with this too and as your stamina gets better, so will your overall well being.

4. Low-Impact: Unlike traditional weights, the Bands provide a low-impact way to work out, reducing the risk of injury and stress on your joints. Although there are explosive movements for more advanced workouts, you can also tone down the intensity and still have a workout that opens the door to another world. 

5. Portable and Convenient: The bands are lightweight and portable, making them perfect for travel or home workouts. I put them in a drawstring bag and go to the park, the lake or wherever I want to train.

How to Use Them?

1. Focus on Proper Form: Make sure to use proper form and technique when performing exercises with the bands. This will help you get the most out of your workout and reduce the risk of injury. Move With the band, let it become a part of you. 

2. Mix it Up: Don't be afraid to experiment and mix up your routine. DopamineO Bands can be used for a variety of workouts, from strength training to cardio. Have you read about my 500 Rep Workouts? Check it out and give them a go. 

3. Incorporate into Your Existing Routine: You can easily incorporate the bands into your existing workout routine. Try adding them to your strength training days or using them for active recovery. They can also be used for Warm-Ups or Cool Downs. Many wrestlers use them at the end of a hard workout to work on drills, extra conditioning and finish strong.

DopamineO Bands Exercises

Here are a few exercises you can try with DopamineO Bands:

1. Tricep Extensions

3. Chest Press

4. Jump Squats

5. Propellers

You Ready to Unleash Your Potential?

DopamineO Bands are a powerful tool that can help you take your fitness journey to the next level. With their unique design and benefits, they're perfect for anyone looking to improve their strength, flexibility, and endurance. So, what's stopping you bro? Unleash your potential and start seeing results you can be proud of.

As a special offer, go ahead and use my code POWERANDMIGHT at checkout to receive a discount on your DopamineO Bands. Create the opportunity to transform your workouts and unlock the hidden beast within.

Be amazingly awesome and keep at it. You got this.

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Maniacal Conditioning: Burpees Training That Are Worth The Investment

One of the things I believe in when it comes to this industry is the value of one's investment in a course. Not only making it affordable but to thrive in it like a fucking boss. When you invest, you're putting faith and hopes into something that have potential to come back more than what you put in. That type of success is what I love seeing people make for themselves along with building a level of fitness that makes them the talk of the town and doing things they couldn't do before. That is success at it's finest.

For this particular case today, let's take a look at Burpees, one of the meanest forms of conditioning there is. It's brutal, heart pounding and it targets more muscles than we care to count. Burpees have been around a while, in the modern era, it was the product to test one's cardio from Royal H Burpee. In more earlier times, it was a conditioning staple (a variation of it) for wrestlers in the middle east in the art of Kushti called the Sapate. It's a fast pace version of the Hindu Squat & Hindu Push-up. Guys would do hundreds of these and were monsters in the pits. 

Take a glance at what the Sapate really looks like..... 

It's fast but there are other videos if you want to find out how it's broken down little by little. Crazy stuff. People today practice many variations, done a few myself with variations like the Navy Seal Burpee and the Double Push-up with Jump. In the crossfit world, it can get a little out of hand and people get sloppy as hell even after a few reps at times. The objective is to be in control of the movement, not look like you're fish flopping out of water. Another is to focus on using it to progress, not to test the risks of getting injured. That's just bad juju magumbo bro.

Back to the investing in them. There are plenty of courses out there that involve Burpees but very few hold merit to what you get out of it with what you pay for. Specifically, I want you to take a look at what a price comparison is to what you're getting out of it.

First One:

A course dedicated to Burpees that bares little to the imagination in it's Ad Copy, hell I find it less believable than Sam Kinison becoming Amish. The problem with this one, it's on Pre-Order with a "sale" price of $100 (Normally 250) has just under 60 Variations. Most of these are more than likely just generic cookie cutter moves. It has also been on Pre-Order longer than an NFL Season and the odds of it ever coming out is about the same as finding Jimmy Hoffa. 

Second One: The Book Of Burpees

A book that is not only out NOW....But has 100+ Variations that include Bodyweight & with Equipment and is more than 70 DOLLARS CHEAPER!!! These variations will get you going and have some bad ass names to boot to motivate you for creating themes in your sessions or if you're a trainer. The kindle version is $2.99. You get far more for way less. Burpees that will make you beg for mercy and get you fit faster than that Pre-Order I mentioned. It won't even take you a Season of Football to get in killer shape, hell you might already be jacked before mid season let alone the playoffs. 

Think about it....55 Variations for "$100" that's still on hold way longer than Joe DiMaggio's 56 Game hitting streak to 100 Variations for less $27 that can be in your hands in mere days or immediately sent to your kindle. Why play the waiting game? 

Get a hold of the Book Of Burpees and become a beast. Be amazingly awesome and crush your fucking goals. You got this.

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Isometrics: A Valuable Asset For Those "Rest" Days

They say there's no rest for the wicked, however; there are times where we need to take a step back and give ourselves a slight break so we can keep building our potential. You know those days when you’re supposed to chill, let the muscles recover, and not go as hard? Yeah, those days can feel like a prison sentence when you’re itching to train. But what if I told you there’s a way to keep the gains train rolling without wrecking your recovery? Enter isometrics—the low-key, high-impact hack for your so-called “rest” days. Let's see what we can discover. 

Why Rest Days Aren't Really Rest 

Recovery is crucial. Your muscles need time to repair, grow, and get stronger after you’ve been going at it whether with the iron, bodyweight conditioning, bands or hammers for all we know. But “rest” doesn’t mean you have to be a couch potato. Active recovery—low-intensity, low-stress movements—keeps blood flowing, reduces soreness, and preps you for your next heavy session. That’s where isometrics come in. These static holds are like the quiet storm of training: no movement, no joint stress, but a whole lotta work for your muscles.  

Isometrics? Why Them?  

Isometrics are exercises where you contract a muscle without moving the joint. Think holding a plank (especially on the fists), squeezing a wall push, or locking out a deadlift at the top for time. You’re not lifting, lowering, or bouncing around—just holding with max intent. Sounds simple? Don’t sleep on it. Isometrics light up your nervous system, build strength, and improve mind-muscle connection without the wear and tear of dynamic lifts.  

Why Isometrics Are Perfect for Rest Days  

- Low Impact, High Reward: No eccentric loading means less muscle damage. Your joints and tendons get a break while your muscles still get a stimulus.  

- Nervous System Gains: Isometrics fire up your central nervous system, keeping it primed for strength without taxing your recovery.  

- Fix Weak Points: Got a sticking point in your squat or bench? Isometric holds at that exact angle can build strength right where you need it. For you bodyweight maniacs, Isos can also amplify your push-up and squat numbers when you build that tendon strength and get more out of them in your next session.

- Mind-Muscle Mastery: Holding a position forces you to feel those muscles working, improving control and activation for whatever training you do.  

- Little To No Equipment Needed: You can do isometrics anywhere—gym, home, or even a hotel room. All you need is your body and some grit. If you're more inclined, check out Worldfit for their Iso Trainer & Iso Loop and enhance your imagination for Isometric Variety.

How to Use Isometrics on "Rest" Days  

Here’s a game plan that I like to use: Pick a few exercises (eg. Push-Up Holds, Wall Sits, Deadlift, Overhead Press) and work them to where you can do 1-2 sets, each set you take in a certain amount of breaths (my preference is 10) and each breath increase the intensity little by little and on the last breath, go as hard as you can (DO NOT HOLD YOUR FUCKING BREATH). Rest and let things flow, go again until you finish all your sets. This ain’t a workout to annihilate you; it’s about staying sharp and speeding recovery.    

The Science Says It Works  

Isometrics aren’t just bro-science. Studies show they boost strength, improve tendon stiffness, and enhance muscle activation without the DOMS you’d get from heavy eccentrics. A 2017 study in the *Journal of Strength and Conditioning Research* found that isometric training at long muscle lengths (like a deep squat hold) can increase strength and hypertrophy just as effectively as dynamic lifts in some cases. Plus, they improve blood flow, which means faster recovery and less stiffness.  

Rest, But Don’t Quit  

Rest days aren’t about being lazy—they’re about being smart. Isometrics let you stay in the game, keep the fire burning, and come back stronger for your next heavy session. You’re not just recovering; you’re building. So, next time you’re tempted to skip your rest day or go full beast mode when you shouldn’t, hit some isometric holds instead. Your body will thank you, and your PRs will too. Shit, I haven't had a REST day in almost 2 decades but I do figure out ways to keep going everyday without killing myself, do lesser things, go on hikes, go swimming, being active but give yourself some leeway. 

Stay strong, stay mighty and be amazingly awesome. 💪  

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