Recovery And Training While Sore

 On Saturday And Sunday, I did 500 Hindu Squats using the Deck Of Cards. Been some time since I've done that many but I chose to do them and I'm glad I did it. Yesterday, I decided to do a little recovery training since my thighs were sore and felt like rocks. Working with the Dopamineo Band, focusing on technique and movement doing my usual pushing, pulling, squatting and core. Not going as fast as I normally do but that's ok. Still managed to do 500 Total Reps of the circuit of 5 Exercises with the the only rest was marking it off.

Doing the Hindu Squats again was fun and putting in another form of cardio. When it comes to the cards (which I've written about before), it's one of my top favorites for a workout because although the destination is the same, the route to get there is never the same so you're getting unexpected amount of reps. Here's the idea of how to get to 500...

King/Queen/Jacks are 10

Aces are 16

Jokers are 50

2-10 are as is

Tally up the suits for them, it'll get you to 500 Total Reps for the whole deck. In my opinion, it's best to have the jokers near the start of the deck cause you can get those out of the way and hit up the rest of the cards. If they're towards the middle or even the end you'll be screaming "FUUUCCCKKK" unless you're some kind of sadist like Gotch or a Iron Mike Sharpe then by all means go nuts if you can do it. Done enough decks of this to know that when it comes to that, just fucking do it lol. 

Now, being sore doesn't always mean you had some great workout, it's really pushing yourself working muscles or a long stretch of a workout you haven't done in some time or ever. Being sore sometimes can be a good thing because it's more of a lesson than anything. It gives you insights that you can make a choice to do a session the next day or rest up all together. Personally, I choose the former and won't go as nuts, do lighter things or focus on Isometrics where I can be just as intense but it's not going to make me any more sore. For yesterday, I picked doing the band and stretch the muscles while utilizing tension and technique. Felt great and moved efficiently. That's the beauty of training everyday, you can go hardcore one day and focus on something the next and still feel like you got something out of it.

There are debates on recovery, some say it's not necessary and just let the body adapt, others are dogmatic about recovery being absolutely needed when it comes to muscle growth and using it to avoid injuries; for me, I'm in the middle for the reasons where recovery has its perks but I'm not going to sit on my ass and not do ANYTHING. I believe in listening to the body and although I also believe in the adapting aspects, it's important to know you don't have to go as crazy about it. The body will heal up from the breakdown of the fibers whether you rest completely the next day or not, it's really an individual thing. I like doing lighter stuff such as band work or DDP Yoga or crawls or whatever that isn't as intense but I can keep moving and keeping that blood flowing. Even in my 40's, I recover rather quickly than the average person in my age range. It's because I'm aware of what body is doing and what it can do rather not what it can't, that's the biggest difference. Many focus on the can't and inadvertently put up this wall of what can be done. 

I'm still recovering when I do lighter stuff and when things are recharged, I'm back at it with a vengeance. It becomes a cycle at times but I rarely ever get sore, so when I do, I know what to adapt to. That's coming from decades of training and understand what the body is capable of doing. You can do it too, it may be difficult to understand it at first but once it becomes a habit and practically a second language so do speak, it becomes clear to what you know you CAN do on any given day of the week and never having to need a "rest" day. Quite frankly, I have no idea what a REST day is anymore.

You have abilities beyond of what you're being told. it's a matter of what choices you make and what you are willing to work with at any given moment. I don't believe in going extreme all the time cause what's really the purpose of that? To be some kind of superman or to keep up with someone like a Tyson or a Herschel Walker? These guys had a completely different focus on what they needed to do, these were professionals who trained for specific sports and pushed themselves to the brink of what 99% won't be able to do or even should do. I'm not saying don't push yourself but don't even begin to compare yourself to the GOATs either. You are one person, one body, one mind. It's awesome to admire them and do things beyond your own abilities but at the same time, comparing yourself to a world-class athlete is like comparing Jack Nicholson and Hulk Hogan on acting in films. Train to make your abilities better and if you do have aspirations to be World-Class, be the first you, not a second to someone else. I have admiration and respects for guys like Michael Jordan, John Grimek, Frank Gotch, Pele and even Tyson & Walker but I sure as hell know I'll never be on their level and don't NEED to be. I'm only me and I can only be the best version of myself and that's part of the journey.

Recover well, recover smart and if you are sore, keep at it but don't kill yourself, find ways to keep things flowing and having each session be lessons on what you're capable of. Be aware of yourself but don't give up on your journey. You got this. Be amazingly awesome and kick ass. 

Insane Weight Loss: 60-120 Kgs In Under 8 Weeks? Biggest BS I've Ever Heard

If there is ever the biggest bullshit claim I've ever read about when it comes to the fitness industry and Weight Loss...This is probably at the top of the list. Let's talk about it and see where it goes shall we?

I've been grinding in the fitness game for years—no steroids, no bullshit shortcuts, just real talk and sweat. Today, I want talk about why getting into this rapid weight loss fantasy is a dangerous trap, the risks that'll fuck you up, and why sustainability is the only path to true power. 

First off, let's talk numbers because math doesn't lie, and neither do I. Losing 60 kg in 8 weeks means dropping about  roughly 7.5 kg per week. Bump it to 120 kg, and you're looking at 15 kg weekly. To put that in perspective, a safe, sustainable weight loss rate is closer to 0.5-1 kg per week. That's for fat loss, not just water weight or muscle. Why? Because your body ain't a video game where you can cheat-code infinite energy. Fat loss boils down to calorie deficit: Burn more than you eat. A pound of fat is roughly 3500 calories, so for 132 pounds (60 kg), you'd need a deficit of about 462,000 calories over 8 weeks—or 8,250 calories daily. Bro, the average dude burns 2,500-3,000 calories a day just existing and moving. To hit that deficit, you'd have to starve yourself to near zero intake while cranking workouts like a possessed demon. Impossible without crashing hard.

120 kg? That's double the madness—16,500 calorie daily deficit. You'd need to be in a coma or something to not die trying. Sure, extreme cases like bariatric surgery or medically supervised very-low-calorie diets (VLCDs) exist, but those are for morbidly obese folks under doctor watch, not your average Joe chasing a beach bod. Even then, they don't hit these numbers without complications. Remember those reality shows like "The Biggest Loser"? Contestants dropped massive weight fast, but studies showed most regained it all, plus wrecked metabolisms. One study from NIH followed them: Average contestant lost 58 kg in 30 weeks, but six years later, they'd gained back 41 kg, and their resting metabolic rate tanked by 600 calories a day. Imagine your engine running on fumes forever. That's the "success" story. Now scale it to 8 weeks? Pure delusion.

I've had my share of weight issues and weighed 275 at my heaviest still training everyday. It didn't feel right and I knew that it wasn't good for me. So I shifted gears, trained differently and ate a bit better and got down to under 250 for a while. Still fluctuated but I rarely if ever at that time went past gaining 2-3 lbs back. When I was laid up with my Sciatica Injury, it got so bad and extremely painful that eating was difficult for me. At one point, I lost 11 lb in 18 days because of it. That's not healthy and I don't wish that on anybody. After recovering from it, I made it my mission to be more aware of what I was doing, listening to my body and paying attention to how I ate and did things. I'm now at around 235 and haven't had issues since spring of 2024.  

Let's get back to what this article is really about. I'm sure by now you're thinking, "What if I go hardcore? Keto, intermittent fasting, HIIT marathons, supplements galore!" Nah, dude. Let's break down the dangers starting with your physical machine. Rapid weight loss isn't fat—it's everything. Your body, in panic mode, torches muscle first because it's metabolically expensive. Lose muscle, and your strength plummets. We're talking weakness, fatigue, and looking like a deflated balloon instead of sculpted steel. A 2016 review in Obesity Reviews found that in extreme deficits, up to 25% of weight lost is lean mass. For 60 kg down, that's 15 kg of muscle gone like Chris O'Donnell's movie career after Batman & Robin. Years of gains erased in weeks. And muscle isn't just for show; it's your metabolic furnace. Less muscle means slower metabolism, making it harder to keep weight off. Vicious cycle, right?

Then there's the organ apocalypse. Your heart? Starvation stresses it like a motherfucker. Electrolyte imbalances from dehydration or nutrient voids can cause arrhythmias—irregular heartbeats that could KILL you. Potassium, magnesium, sodium—gone. Boom, cardiac arrest risk skyrockets. Kidneys? Overloaded filtering waste from protein breakdown (if you're chugging shakes to "preserve" muscle). Gallstones form from rapid fat mobilization; painful as hell, might need surgery. Liver? Fatty liver reversal sounds good, but too fast and you risk inflammation or failure. A case study in the New England Journal of Medicine detailed a guy who tried a 600-calorie diet: Lost 20 kg quick, but ended up with acute liver injury. Scale to 60-120 kg? You're playing Russian roulette with your internals and if you just happen to survive, it's going to affect you the rest of your life whether you "believe" you're in shape or not.

Don't forget bones. Rapid loss leaches calcium, weakening density. Osteoporosis precursor, especially if you're over 40 like me, doing what is possible to prevent that. Women? Hormonal havoc—missed periods, infertility risks from estrogen drops. Men? Testosterone tanks, leading to low energy, mood swings, and erectile dysfunction. Yeah, that "might" you're chasing? It'll vanish downstairs first. And skin? Loose, saggy folds everywhere because elasticity can't keep up. Surgery to fix? More risks, scars, and cash.

Now, the mental minefield. Quick fixes breed obsession. You're not eating for joy; it's warfare. Anxiety spikes, depression creeps in from isolation (can't eat out with friends), and binge urges explode. A 2020 study in JAMA Psychiatry linked extreme dieting to eating disorders—up to 20% of rapid losers develop anorexia or bulimia traits. Sleep? Wrecked by hunger hormones like ghrelin raging. Cortisol (stress hormone) surges, inflating belly fat ironically. And the high? Dopamine from scale drops is temporary; crash comes hard when progress stalls. Are you starting to see the big picture here?

Just a quick FYI....There is a guy who actually claims to have accomplished this (60-120 kg in -8 weeks).

Sustainability? Laughable. 95% of dieters regain weight within 5 years, per UCLA research. Why? Your body adapts. Set point theory: It fights to return to "normal" by slowing metabolism, amping hunger. After extreme loss, you're wired to pack on pounds faster. Yo-yo effect damages arteries, raises diabetes risk. A Harvard study showed cyclical dieting increases heart disease odds by 30%. Plus, habits don't stick. 8 weeks of torture? No way you build lifelong routines. It's like sprinting a marathon— you'll collapse before the finish.

Let's get real with examples. Remember Jared from Subway? Lost 111 kg eating subs, but sustainably over years—not weeks. He kept it off by changing lifestyle. Contrast with celebs: Oprah's yo-yo, Jonah Hill's fluctuations. Or that viral guy who lost 100 kg in 3 months via surgery? Complications galore—nutrient malabsorption, dumping syndrome (explosive diarrhea post-meal).

But scams fuel this fire. Supplements like fat burners? Caffeine and green tea extract at best—minimal effect, heart palpitations at worst. Detox teas? Diuretics causing dehydration, not fat loss. HCG injections? Banned by FDA for weight loss, risks blood clots. Keto pills? Placebo bullshit. And surgeries: Gastric bypass for extreme cases, but complications like infections, leaks, or death (1-2% risk). Liposuction? Removes fat cells but not visceral fat; regrows elsewhere if habits suck. Cost? 10k-50k bucks, plus recovery hell. Influencers hide this. Spot the frauds and don't fall into their claims.

So, risks recap: Physical—muscle waste, organ strain, bone loss, skin sag, hormonal chaos. Mental—disorders, stress, burnout. Sustainability—rebound gain, metabolic damage, habit failure. Unrealistic because biology says no. Even athletes like UFC fighters cut 10-20 kg water weight temporarily, rehydrate post-weigh-in. Not sustainable, and they're pros with teams.

What's the alternative? Real power: Slow, steady, mighty. Aim 0.5-1 kg/week. Keep your Calorie Deficit within range that still includes whole foods—veggies, proteins, fats. 

-Strength Training within smart goal setting. Compound movements whether bodyweight or with weights build muscle, boost metabolism. 

-Cardio? Mix HIIT and steady-state, but don't overdo—very effective in doses. 

-Track progress: Measurements, photos, not just scale. 

-Mindset: Consistency over perfection. Slip? Get back, no guilt. 

-Supplements? Stick to basics like protein and creatine if needed. Sleep well, manage stress with meditation or walks. Community: Join groups, accountability rocks. If you're into checking out supplements, research on Lost Empire Herbs. Just remember not to RELY on them, they're a tool but not the solution. 

In your 40s like me? Prioritize conditioning and strength that lasts (Sandbags, Bodyweight Training, Weight Vest Walking etc). Circuits with bands (shoutout Dopamineo—use code POWERANDMIGHT for discount, ha!). Build resilience for life, not likes. I've kept off my own weight loss making little by little progress and have ideas to lose more within reason. No extremes, just grind and being intelligent about it. Philosophy: Fitness is a journey that leads to many routes, you don't need to be a speed demon to reach your goals or else you may crash and it'll bite you in the ass hard. Embrace the process and make it beneficial to have a solid quality of life.

Wrapping this beast: Chasing 60-120 kg loss in 8 weeks? Dangerous delusion peddled by charlatans and psychotic marketers. Risks wreck body and soul; unsustainable as fuck. Choose power: Sustainable habits, real results. Crush goals smartly, stay strong and as always, be amazingly awesome. 

Unleashing the Fujiwara Fury: Why Yoshiaki Fujiwara's Shoot Fighting Submission Systems Will Turn Your Opponents into Pretzels (And You into a Legend)

For the mat maniacs – if you've ever felt that electric surge when you lock in a submission and watch your training partner's eyes widen like they've just spotted a ghost, then buckle the fuck up. For today, we're going into the depths to insert the kind of knowledge that doesn't just teach you to tap someone out... it teaches you to work your submissions with the precision of a samurai's katana slicing through silk. I'm talking about Shoot Fighting Submission Systems by Yoshiaki Fujiwara, the two-volume beast of an instructional from BJJ Fanatics that's straight fire for anyone who wants to channel the raw, unfiltered power of a Japanese pro wrestling god. He also happens to be Karl Goth's BEST STUDENT by the old man himself.

Back in the day in 1972, a young Yoshiaki Fujiwara steps into the ring, not as some flashy showman, but as a goddamn force of nature – a Pankration pioneer who blended catch wrestling's grit with shoot-style savagery. Over 50 years later, he's passing the torch through these videos and still killing it. let me tell you something you guys, after devouring the previews and geeking out over the breakdowns, it's like he's whispering ancient secrets directly into your ear: "Kid, forget the athleticism bullshit. Technique is your superpower. Use it to carve up the world."

Volume 1: Lower Body Lockdown – Turning Legs into Leverage Nightmares

It kick off with the heel hook, that sneaky bastard of submissions that can end a fight faster than a bad Tinder date. Fujiwara doesn't just show you the entry; he dissects it like a surgeon on steroids – precise hip angles, that crucial twist of the knee, and boom, your opponent's screaming "Uncle" before they even realize they're in the family reunion from hell. Then it's knee bars that feel like upgrading from a rusty bicycle to a nitro-fueled chopper, toe holds that grip like Wolverine's rage, and front headlock attacks that transition smoother than a jazz solo into a mosh pit.

But here's a real epic twist: Fujiwara's not peddling parlor tricks. These are SYSTEMS – chains of attacks from defense positions that leave zero escape routes. Imagine lifting a resisting beast off the mat with nothing but leverage and a smirk, then slamming home a crank that makes their spine question its life choices. No superhuman strength required; just smart, savage geometry that turns your body into a human vice grip. I've been in holds like these from another student of Gotch and holy shit – he made me tap quicker than flies on a zapper. These are not the type of holds you want to be on the other end of. They make you humble but when you apply them, your training partners will respect your Authoritah (Eric Cartman).

Volume 2: Upper Body Annihilation – Chokes, Cranks, and Counters That Crush Souls

Flip to the sequel, and it's upper-body Armageddon. We're talking Nami Juji Jime – the cross choke with a towel that sneaks in like a ninja in the night, wrapping around necks with the subtlety of a velvet noose. Hadaka Jime? Rear naked perfection, refined over decades into something so fluid, it's like choking out doubt itself. And the Fujiwara Armbar? You're not going to want skip it, this is the OG – a wrist-wrecker so elegant, it counters escapes before they even dream of happening.

What seals the deal are the counters: Heel hook defenses that flip the script, armbar reversals that make you the hunter instead of the hunted. Fujiwara's voiceover – gravelly, wise, and laced with that old-school gravitas – drops gems like, "Feel the resistance, then explode through it." It's philosophy wrapped in pain: Every joint lock is a lesson in control, every crank a reminder that true power bends without breaking. By the end, you're not just learning moves; you're forging a mindset where submissions aren't finishes – they're symphonies of fucking dominance.

Why This Bad Ass Course Will Supercharge Your Game (And Your Soul)

In a world bloated with "quick-fix" gurus hawking half-baked hacks, Fujiwara's system stands tall like a mountain in a sea of molehills. Benefits? Let's count 'em on bloodied knuckles:

- Lightning-Fast Finishes: These aren't slow grinds; they're blitzkriegs. Dynamic transitions mean you chain chokes to cranks to locks, leaving opponents flailing like fish on a hook.

- No-Strength Shenanigans: Technique over testosterone. Perfect for us mortals in our 40s (or 70s, apparently) who want to outsmart the young bucks without gassing out. If you have some crazy strength, it'll make your opponents wish they were never born.

- Full-Body Arsenal: Upper and lower attacks in one cohesive blueprint. Add this to your BJJ, no-gi, or even wrestling toolkit, and watch your submission rate skyrocket.

- Legacy-Level Nuances: 5+ Decades of tweaks – from towel chokes born in the dojos of doom to heel hook counters that saved careers. This is the stuff that turns good grapplers into legendary combatants.

The price? A steal at $47 for both volumes. But right now, with the Early Bird Holiday Sale, slap in code TOYS2025 for 49% off – that's less than a steak dinner for knowledge that could save your ass in a street scrap or cage. (Pro tip: A chunk of proceeds goes to Toys for Tots, so you're building warriors and spoiling kids. Win-win, you magnificent bastard.)

The Call to the Mat: Seize Your Fujiwara Legacy

So, what's it gonna be? Scroll past this and keep settling for sloppy armbars that half-work? Or grab Shoot Fighting Submission Systems today, drill these bad boys until you reeks of victory sweat, and step onto the mat feeling like Fujiwara himself – timeless, terrifying, and totally unstoppable?

Your opponents won't know what hit 'em. Hell, neither will you... until that first effortless tap echoes like thunder.

Be amazingly awesome. Train hard, submit harder.

The Value Of Conditioning In Your 40's And Beyond

 Strength Training should be a priority regardless of your age but it does become crucial to keep at it especially if you're over 40. Its cousin, conditioning is just as valuable and should be treated with respect. In our younger years, we don't treasure fitness as much even though we give ourselves the idea that we can be invincible and can take on workouts we shouldn't be doing. We recover faster in our 20's because around those years, according to studies, we peak at the highest level of what our bodies are able to handle. When we reach 30-35, we are taught to believe it becomes a downhill slope and we need to slow down because we don't recover as much and our bodies are starting that infancy stage of becoming fragile.

Over 40, things become interesting but the truth is, if you've been training a good portion of your life and know the ways of adapting and understanding what your body's capabilities are, their weaknesses and what challenges you can take on, you can withstand quite a bit. However; it is important that as we do get older, we do need to be aware. Now there are guys who's level of strength and conditioning even beyond 40 are insane and often times inspiring. Take someone like Slim The Hammerman for example, the king of sledgehammer levering and other strongman feats, has said that in his years of 40-50, he felt like he was dangerous. Invincible as well and was doing things that is practically impossible for men even today. This was saying something cause this was a guy who worked in a Rock Quarry shattering and carrying stone 10+ hours a day often 6-7 days a week and that's backbreaking work as it is.

The Great Gama is another example of being able to do things most men couldn't even fathom and wrestled for more than 50 years at a level that would make Frank Gotch blush. His strength and conditioning is legendary and inspired even the likes of Bruce Lee. We are all capable of doing incredible things. We may not have the strength of Slim or have the stamina and power Gama had, but we can condition our bodies to withstand many things beyond certain ages. When you're over 40, those in their 60's will still call you a young man. As complimentary as that is, on the other end of the spectrum, a number of folks in their 20's will call someone over 40 an old man which if you're not used to it, can be a stab in the heart. Shit I'm at a stage in my life where remembering what it was like before google and having the Black Box in my room. When my parents were that age, it was in between JFK the headlines of Charles Manson. 

Now that we've taken little trips down memory comparing being a teen in the 90's and parents being teens in the 60's, let's get back to what I wanted to talk about. Having strength is an asset nobody can afford to lose but real physical strength isn't benching 500 lbs (although it's cool if you're a powerlifter or strongman), it's being able to get up without pain and to do things like carrying groceries, walking up stairs fluidly, handling furniture, loading boxes in awkward positions, it's about having strength that can keep going.  That's where conditioning comes into play, it's to be able to stay strong when it counts in the most crucial times. It doesn't matter if you're into weights, bodyweight, bands or whatever, if you can keep going and have that wind, you're above the majority. 

This is where I believe circuit training is by far one of the best methods for conditioning. It leads up to a total instead of just doing hundreds of an exercise in one shot. Doing hundreds of push-ups and squats at a time is great, essential even in some cases but that shouldn't be your only option to get in solid condition. With circuits, you learn to do small steps that lead to a bigger outcome. When I do my Circuits with the Dopamineo Band, I have it planned out for what I want to accomplish; I pick a certain number of exercises, do 10-20 reps and take as little rest as I can until I'm finished hitting all the rounds I want to do. Really when I do rest, it's just a few seconds. I've done this with Bodyweight Training as well where I've lasted as long as 45 minutes with less than a couple minutes total resting. My totals have ranged from 500-1500 reps at the end. 

You don't have to go that long when it comes to circuit training, 30 minutes even would probably be better suited. Sometimes if you picked out a hard circuit of exercises, resting until you caught wind again is an option but i believe at your very best, do what you can to work more with less rest. That's from a circuit POV, if it's Sprinting or other HIIT styles, then rest as long as needed to be efficient for your next round or set. Although I've done workouts doing HIIT for 30 minutes but it's on a 45 sec on/15 sec off protocol doing 5 exercises 6 times, that's a different level of conditioning. 

What makes it valuable to be able to have great conditioning beyond 40? It gives you a lasting impression on being an asset to yourself and to others. It's inspiring and even admirable at times but deep, deep down, conditioning with the right mindset and knowledge, goes a long way to having a quality of life to be proud of. Being able to keep up or even outwork those younger than you has its perks for sure especially on the ego, but that's where it stops. Don't try to prove to others in a manner where it compromises your personality and be an asshole. Prove to yourself that you can be capable of doing things others would never expect you to be capable of. It's not always what others think, what they think is their problem; you on the other hand learn what YOU can do and make a habit of being fit and healthy to live long and prosper (did I really just quote Star Trek even though I'm a Star Wars nerd?). 

The value of conditioning goes beyond the physical, it's a matter of pride with humbleness that you are in the kind of shape that would drop jaws. When others feel the need to tear down people who aren't in the shape THEY'RE in or call people losers and whiners because they don't follow their style of training, that's not someone to be trusted. That's someone who doesn't know the true value of inspiring others. Sure they may be in "decent" shape (even claiming to be the very best in the world when they're REALLY not) but if they also smoke like a chimney, drink enough caffeine to put others in the hospital (and call it being healthy) and tell others to go extreme all the time, that's nothing more than a sales pitch to guilt trip you into buying something from them. It's not realistic or even good for the body, it's degrading and wastes everybody's time. 

Be amazingly awesome and do what's possible for you to be in the best condition you can be in while staying healthy and living a quality of life that brings purpose to you and for others.    

Blissful Hell Doing 1000 Reps With The Dopamineo Band

 This morning, I felt strong, energetic and ready tackle a good workout. Took my bag down to the complex gym, hooked up my Dopa Band & Strap and went at it. Everything felt right and with the exercises I was doing, they were flowing to the point where even at 7 Rounds, I knew today I could do 20. 

Why do I call it Blissful Hell? Simply put, even in a state where I can keep going, the workout still wasn't going to be an easy one. Why would it? Unless you've experienced it, it is a workout that challenges your sanity. After yesterday's 800 Rep Circuit of 5 Rounds, I was determined to get at least 10 with the Dopa Band but I just kept going and doubled it. For this workout, I felt invincible and nothing was going to stop me. 

5 Exercises for 10 reps each as usual, just going even further. The only rest was marking off the circuit which is only a few seconds in comparison. 

10 Chest Presses

10 Wave Pulls

10 Squats

10 Ski Jumps

10 Power Pushovers

In all....20 Rounds comes out to 200 Reps each for a grand total of 1000. Even when I was done, I felt like I could go maybe another 2-3 rounds but this was satisfying enough. One of these days, I might see how many rounds I can do in an hour, with a routine like this, I can probably hit close to 30-32 but I'm not going to make that assumption of myself until I've actually done it. 

This is one of the reasons why the Dopa Band is such an amazing tool. It adds resistance to practically any movement you do, even a smidge can make a difference. It's effectiveness is beyond description and it helps you stay fit for life. Another big perk is that unlike other bands, this fucker doesn't snap as easily, quite frankly, it's CLOSE to impossible to snap this thing. Since September of 2023, I have not had to replace this thing and I've put it through hell, stretching as best as I can, hitting it on gravel, wet grass, sand, concrete, in the rain, hot and cold weather and it still hasn't had scratches or tears. 

This band is addicting and I'd rather be addicted to training with this than to smoke, drink and party. Exercise has been my second language since 2005 and I can't find any reason to take a day off unless I'm in a full body cast or dead. I will find a way to train every single fucking day, not because of motivation but for the love and discipline of it. For me, without training, it's like not breathing. I can be laid up and in severe pain and I'll still do something even if it's isometrics. I do like pushing myself and it has bitten me in the ass a time or two but I don't give up, I adjust and do what's possible in the moment. Since about June of 2024, I haven't been in any pain, sore sure and a few scratches here and there but not pain and I feel grateful to do things in my 40's that will continue for as long as possible. 

I'm not the strongest, the fastest, the biggest nor do I look like I should be on a magazine but I do what's possible for me and do things that keep me going no matter what. The band is just another tool that has given me new ways to love training. It's not the ultimate training tool, nor is it the end-all-be-all like anything else, it's just a tool, like your bodyweight, weights, machines or whatever. You choose what works best for you and get the biggest benefit out of it. I don't settle for one method, I practice many and combine them to form my own ideals to what I want to accomplish. 

I do believe Dopamineo Bands should be a part of any program but I won't ever call you a loser or f@ggot or anything derogatory/negative because you choose not to do them. That's what Charlatans/Cowards do, they treat you like garbage when they don't do things their way and if you don't do what they say, you're nothing but a speck of dirt and someone who isn't worthy of a human being to them. Those type of people are unworthy of your time and have no business teaching others how to be fit since some of these guys look like they couldn't fight their way out of a paper bag for one and make ridiculous claims that makes you ask yourself "Is this guy off his meds or something?" The truth is, these numbnuts come and go. Keep being you and find ways to be a little better and evolve. Make good choices, kindness isn't a weakness but don't be a pushover either, we all have our limits. 

Be amazingly awesome and be sure to use my discount code POWERANDMIGHT to get 10% OFF your order. You have the power to change, make it epic. 

Building Unbreakable Strength with Fingertip Push-Ups – Feel Like Wolverine's Adamantium Claws

At times in our journey, we get tired of the same old push-up routine that's leaving gains on the table, so it may be time to level up to something savage or even amplify a tool in your arsenal: fingertip push-ups. I'm talking transforming your fingers into weapons of mass destruction, strong enough to grip, crush, and dominate like Wolverine's indestructible adamantium claws. I've hammering these bad boys in workouts a time or 2, and I'll tell you bro– It's very discomforting yet, the unbreakable feel is just phenomenal. It's next-level badassary. Today, I'm going to be breaking it all down: how to build insane strength with this insane exercise, the science behind it, progression tips, and exactly what it feels like when your digits turn into razor-sharp supertools that'll make you feel like a god damn superhero. Shall we get this party going?

First off, let's get real about why fingertip push-ups are arguable one of the GOATs of grip and core strength. Regular push-ups like Military Style hit your chest, shoulders, and triceps with sheer vengeance. however; when you switch to fingertips, you're forcing your fingers, hands, wrists, and forearms to carry the load. It's like upgrading to a Harley – every fucking rep recruits those tiny stabilizer muscles that most folks ignore. Think about it: rock climbers, martial artists, wrestlers and even classic strongmen swear by this because it builds functional strength that translates to real life. Want to deadlift heavier? Crush someone's hand? Or just feel like you could claw through steel? Fingertip push-ups are the real deal.

The magic happens in the connective tissues. Your fingers aren't just bones – they're supported by tendons, ligaments, and muscles like the flexor digitorum profundus (yeah, I geek out on anatomy at times). When you press up on those tips, you're stressing these in a good way, promoting hypertrophy and resilience. Studies from sports science journals show that grip-focused exercises like this can increase forearm strength by up to 20-30% in just a few months. And bonus: it torches your core harder than planks because balancing on those narrow points demands insane stability. No more wobbly push-ups – you'll be locked in like a heavily secured vault.

Now, let's talk progression because nobody starts as the most awesome X-Man of all time. If you're new, don't dive straight in or you'll risk finger strain or worse. Start on your knees or against a wall to build tolerance. Week 1: Aim for 2-3 sets of 5-10 reps on all ten fingers. Focus on form – fingers spread wide, body straighter than Robin Hood's arrow, lower slow to FEEL the tension. As you get stronger, drop the knees and go full plank. Pro tip: Use a soft surface like a yoga mat at first to cushion those tips. By week 4, challenge yourself by reducing fingers – go to eight, then six. If you plan on going to beast mode: thumb and index only. Very few people on the planet have been able to do it and one of them is Garin Bader: An unsung legend of the Strength game.

I remember my first full set on five fingers per hand. My fingertips were screaming, but after a few sessions, things got slightly easier. That's the key – consistency turns pain into power. Mix in variations to keep it fresh: Ever try the Finger-Tip Clap Push-up?. Pair 'em with grip tools like fat gripz or hang from a pull-up bar post-set to amplify the burn. Don't skimp on recovery – do joint loosening exercises that keep those forearms healthy or they'll tighten up like cables.

Here's a really juicy part: what does it actually FEEL like to have fingers forged like Wolverine's claws? Man, it's euphoric. At first, it's raw – that deep ache in your phalanges (finger bones) as they adapt, like forging metal in a fire. Your tips get hot, sensitive, almost buzzing with energy. Then, as strength builds, the transformation hits. Imagine gripping a barbell and feeling zero slip – your fingers lock in like vices, unyielding. It's that adamantium confidence: unbreakable, razor-sharp focus. I've crushed personal records in my own training because my grip is that strong. It even helped me with steel bending back in the day. Out in the world? Opening jars? No problem. Even giving a massage will have someone remembering (I'm not talking happy endings here pervs). Feels natural. It's like your hands evolve into superhuman extensions of your will.

Think of it this way: You're in the gym or wherever you train, sweat dripping, and you drop into a fingertip push-up. The world narrows to those ten points of contact. Each rep is a battle – gravity pulling you down, but your fingers push back, defiant and ruthless. The pressure builds in your tips, radiating up your arms like electricity surging. Your forearms pump up, veins popping like Wolverine's when he's raging. And when you get close to failure? That sweet endorphin rush floods in, making you feel immortal like Duncan MacLeod. It's not just physical; it's mental toughness. Fingertip push-ups teach you to embrace discomfort, turning weakness into weaponized strength. I've had days where life throws curveballs – stress, setbacks – but after a set, I feel powerful, claws out, ready to slash through anything. See for yourself as a do a 20 Rep Set.

Don't just take my word – pros like Bruce Lee incorporated finger training for that explosive power. Lee could do two-finger push-ups, thrusting his body skyward like a spring. That's a goal: not just strength, but explosive, claw-like precision. If you're into calisthenics, combine with exercises like handstands for full-body dominance. Women, this is for you too – builds elegant strength without bulking, plus killer nail beds from the callus care (pro tip: moisturize post-workout). And for athletes? Grip is a major ingredient in sports like MMA, where a weak hold means game over.

Common pitfalls to avoid: Overdoing it leads to tendonitis, so listen to your body. If pain shoots (not just soreness), back off and build slower. Warm up with finger stretches – spread 'em wide, make fists, rotate wrists. Hydrate like a boss; dry hands crack easier. And form check: Keep shoulders down, no sagging hips – video yourself if needed. Once mastered, the payoff is huge. Your posture improves from the core work, confidence skyrockets, and yeah, you'll turn heads when folks see you banging out sets on fingertips.

Wrapping this up, fingertip push-ups aren't just an exercise – they're a mindset shift. From fragile digits to claws that shred, it's about pushing limits and emerging stronger. Start today, track your progress, and watch your strength explode. Whether you're a gym/calisthenic newbie or seasoned beast, this will elevate your game. Hit me in the comments with your experiences – what's your grip PR? Let's build that community power. Remember, strength isn't given; it's fucking earned, one rep at a time. Stay mighty, folks and as always, be amazingly awesome. 💥

13 Rounds In 31 Minutes Of My Dopa Circuit

 Thought I'd go a little longer than usual with my Dopa Circuit today and try a couple of exercises that I've rarely if ever done. In most workouts with the band I'll do 500 total reps, only less than a handful ever done 1000 reps but today, I just wanted to see what I can do with as many rounds as I can within 30+ Minutes. 

The band is no joke and can put you down for the count if you know the way to do it. It's a reason why wrestlers use it as part of their conditioning. You can build just about any workout you want out of it. I like circuits mainly cause I can keep going with little to no rest and get a lot done in a short amount of time. In all the workouts I've done with that thing, I don't believe a workout went past 50 minutes, if that. 

In the 500 Rep workouts, I usually can breeze through it and feel great, speed is a bit more in tuned and keep things at a pace that flows well. If I wanted to go a little longer, I don't speed up as much. It's more methodical, calculated and focused more on technique and control. I let the speed come naturally, I'm not trying to kill myself but I'm not going to be sitting on my ass in between circuits either. What exercises did I do? Here's the rundown....

10 Chest Presses

10 High Pulls

10 Uppercut To Squats

10 Oblique Twists (5 Each side)

10 Propellers

Worked them but not trying to be so explosive and fast because that's not what the intention was. It was more about being precise with the movements and focus on the muscles more than trying to cut down the time. I hadn't done the High Pulls before and the last time I did Oblique Twists with the band, I made them more explosive but I ended up having issues because of it and that was back in late 2023-early 2024. This time, I kept things at a slower pace and work my hips and core muscles instead of looking like I wanted to throw somebody LOL.

This workout was interesting to do and it was great. Set my stopwatch, went at it and stopped when I felt like I was done. Got 13 Rounds in within 31 minutes or so and I'm happy with that. Going extreme every once in a while for a challenge is great but it's not necessary to do it ALL the time. Whoever tells you to go extreme everyday, needs a reality check and a dose of "Fuck off with that bullshit". It's the same type of guys who believe in the "No pain, no gain" mentality, it's a myth and a fool's errand. It's better to be consistent with what gives you the best benefit of your health and keeping things at a level that brings long term results. If you're trying to set records in every workout, it only leads to heartache, injury and a fragile ego. 

Fitness is a journey that takes many roads, obstacles and discoveries. It's about testing your capabilities but also learning what to be aware of, what to do and what not to do. Many don't get that because they want shortcuts, a quick fix and something that will turn them into some world class athlete. That's not how this works, it takes discipline, knowing when to bring it back a bit at times and taking it one day at a time. Time catches up to all of us, the question is, will you make that time worth it to be less injury-prone and maintaining levels of strength and condition that keeps you out of the nursing home? 

Be amazingly awesome and don't forget to snatch up a Dopa band at Dopamineo.com and use my discount code POWERANDMIGHT to take a few bucks off your order. Train anywhere, get one for the kids and let them get that excess energy out. Got a group or a team you're training? Bands are great for that as well and don't forget as well there's discounts for Military Veterans as well. 

Winter Is Coming: Keep Yourself In Shape For The Upcoming Holidays

It's almost Thanksgiving and it has already been a hell of a ride this year. Ups and downs throughout aspects of life, learning, making memories and killing it in the training department. When it comes being thankful, I'm very thankful to the love of my life, we've had moments like any couple but we are still strong and always have each other's back. To all of you for keeping me motivated and helping me stay passionate for this blog. I'm really thankful for the progress in my training as of late and maintaining my weight between 228-235 doing the Dopamineo Band, Animal Moves, Isometrics and Sprint Training. Although a 7 pound fluctuation, I definitely feel in way better shape than being between 255-265 which I was a couple years ago. Recent pics below.....

Staying in shape for the upcoming holidays can be a pain in the ass for some, but for others, discipline is the ultimate goal. That doesn't mean you can't enjoy yourself, just be observant and do what you can to stick to your goals. Let's face it, in many places, food is everywhere and many temptations will come about. Keep your eye on the prize but yet don't think you can't enjoy a little something every now and then. I don't ever want anyone going hungry either since there are those who are unfortunate but I would love if everyone got a chance to eat. Help someone out, or just pay a lunch for them, it's the small things that count and seeing the smiles when someone is giving and doesn't want anything in return. Sometimes, making a person's day is just an awesome gift.

No matter what your goals are, keep in mind that you want to end the year on a high note, even if you only make a hint of progress, 1% stronger or better conditioned or even kept 1-5 pounds off of where you were before is still an accomplishment. Fitness is a journey and we all have our own routes that lead us to a better way of health. It doesn't matter if you lift weights, do bodyweight, do stuff indoors or outdoors, slam balls, carries or whatever; do what gives you the best benefit to make your goals a reality. 

I'd say one of my biggest flaws is talking about my own goals and end up jinxing them so I'm not going to mention what I plan on doing but what I can say is I have ideas in mind to keep things going and work on things closer to indoors. When it comes to winter, I'll train every now and then out in the rain or snow and being a built in heater it has its perks but I still get shit done no matter what I do and having the knowledge to workout anywhere is where I feel I'm best at. It's not a comfort thing more of a preference, plus I'm just more actively training in the spring, summer and fall outside but in the winter when temps drop down into the negatives at times or don't go past 30 degrees at the highest, I kick my ass either in my apartment or head down to the complex gym and kill it there. Adjust, improvise and do what works best for you. There are those that do far better than me training out in the blistering cold and I respect those fuckers to a high degree. Now if this was back in California, I'd be training outdoors all year fucking long man, even on a cold and windy beach day, I'm use to that but when it comes to freezing temps, I'll take a garage with a heater at best. 

Food wise, I've toned things down since I've lost and kept weight off over the past year. I do still eat above average than others but I don't push it like I did in my 20's and most of my 30's. We had homemade tacos last night with shredded chicken from the slow cooker and normally (I'm not joking about this), I used to eat up to 10+ tacos at a time, now; 6 is my limit and I feel like I've satisfied my hunger. Eat eggs often, make breakfast smoothies, don't eat fast food very much compared to when I was a kid but will go to a Red Robin or Texas Roadhouse on an occasion for a kick ass burger or something.  Love steak & potatoes (I know typical guy meal LOL) and love rice. When it comes to Pizza, that's one of my vices for sure (Pepperoni, Sausage & Olive) but even toned that down (for a large) going from eating whole pies by myself when I was younger to eating maybe 4 slices if that now, if I'm crazy hungry I'll eat maybe 5 but that's it. I'm a bit of a foodie but over the years, toned down the vices and eat better which helped my weight and fat loss. 

Food can be comforting but you don't want to rely on it otherwise it can bite you in the ass (talk about irony) and become something you don't want it to be. Keep the mindset that food is fuel, not a thing to keep you happy and overly comfortable. Comfort has its moments and something to enjoy but if you overdo it, like anything else, it can come back to haunt you so keep yourself aware and on alert. Train to keep things flowing and eat when you're hungry. Don't get caught up in emotional eating, that can lead you down a path that can be very difficult to crawl out of, I've been there and it isn't fun. 

Be amazingly awesome and keep killing it. Shoot me a comment or use the contact form to email and tell me some of your favorite workouts and food picks for the holidays. More to come and stay on track everyone, it'll be tough but you got this and I believe in you.  

Isometrics As A Recovery Tool

When we push ourselves, more than likely we will be sore the next day or feel less than 100% of what we can do the next day. Many of us have experienced this and sometimes it's because we do things our bodies weren't ready for yet or just went a little bit further than we should've but it happens. At least being sore means you're not dead but very often, being sore also means you pushed more than what you needed to progress. In reality, you just feel slightly worn down but not out. 

There are different kinds of soreness but the most common one is the muscles aching and you're feeling it the next day or have trouble sleeping. I've been so sore that when I was a teen, I couldn't get out of bed and felt like an 90 year old man just wanting to die. I've also been sore that although I can feel it everywhere, it didn't stop me from training and doing something else to stay active. Funny how things are as you get older and wiser.

Recovery is as important as the training itself and we sometimes forget that. It's the yin and yang and we need to find that balance. I do believe in doing something everyday even if its for 5 minutes regardless if I'm sore or not. Most days, I can just go and not feel sore at all but every now and then, one of those workouts that just rocks you and tries to tear you down. Recovery should be about resting, lower impact training and time to work on keeping the joints healthy as the body repairs itself. This is where Isometrics can be an incredible recovery tool.

Using Isometrics as a method of recovery is essential and we don't always understand that. It doesn't have any impact on the joints, doesn't take up much time and they can be just as cardio based as they can be strength based, just need to know which buttons to push for that. Overcoming Isometrics are amazing for this. Yielding can be just as good but Overcoming (from my experiences) harness a level of strength training without the fear of pushing so damn hard you'll be out for a week. Whether using a wall, a strap or yourself, Isometrics can work the body without overlapping what you're recovering from fitness wise. If you get injured, that's a whole other thing and it isn't the same as having sore muscles for a day or two.

Most days, I never feel sore and can go pretty hard but every now and then, one of those workouts that just knocks you on your ass and you need time to repair happens but it shouldn't stop you from training. That's what I love about Isometrics, I don't have to push myself hard to get in a good workout and I'm still getting quality recovery. They're a go to whenever I want to do them and get some awesome cardio benefits from doing 45 sec to 1 minute holds. Most of the time I don't go beyond a minute because mainly of my attention span otherwise it's just a boring hold and testing the "endurance" side of it. A minute may not seem like much but if you truly understood how Isometrics work, it can be the longest minute of your life (just try the hybrid push-up). 

You don't need to bust your ass every single workout. Some people can get away with it but if you push beyond the soreness, it can lead to injury. I'm not saying you shouldn't challenge yourself but to be efficient in your training and everyday life, you need to have quality "rest" and being active to the degree where you're giving yourself proper recovery without going gung ho all the time. Stay as active as you can but don't overexert so much it puts you in bad positions where you can't work or do what you need to do. The older we get, the more quality of training we must be able to maintain and at some point, Isometrics would be a godsend to have in your arsenal. 

Recover well guys and get the most out of your training with quality exercises and tools to stay in shape regardless of your age or sex.  

It's Not A Chore...It's An Adventure

Exercise was never meant to be easy because if it was, we wouldn't understand the meaning of the words Progression, Strength, Perseverance & Physical/Mental Conditioning. That doesn't mean it can't be fun or made interesting. Have we lost our sense of imagination to get the most out of our training? I don't think so, many have really just suppressed it and locked it up whether they knew it or not and don't know where the key is. When we do find it and use it to as much of its potential as we can do, it becomes in a sense "effortless" to reach for as high as we want to go. 

Take into consideration what gives us the greatest benefits and proceed to make it the most kick ass thing we can do. Training, in a realistic sense, teaches us to hone skills and build strength within ourselves to be the best we can be. Sure we go through phases and follow certain programs or protocols but in the end, it's up to us to make the most of it. Yeah we do stupid stuff sometimes but going through the stupid stuff helps us grow and understand what not to do yet for some, doing stupid stuff is all they know and don't know any better and that's a damn shame.

The adventure part is when we don't know what's out there on the horizon, but there is something out there for us to find. There's a buried treasure hidden and when you find it, utilize its contents to your desires or you can hang onto it for dear life and find a way to make the most out of that treasure. We all have a chest of precious gold and jewels hidden away somewhere (e.g, the best programs in our arsenal) but we can't always use them the same exact way as everyone else, there's spending and trading which is common but in this sense, it's about investing in what gives us great benefit to thrive and get back more in our investment. 

We may make mistakes on our adventure but we also learn what makes us work hard and play harder to have the time of our lives. Exercise really is an adventure but we must find it in ourselves, no one is going to do it for us. Be adventurous and be on the lookout as the sun sets and/or rises because you never what's out there in them open waters. 

Sprint 8 Protocol

Grind Style Calisthenics

Thor's Hammer Herbal Package

Overcoming Isometrics