August 2010
1 post
I designed this at Converse.com →
Gorilla Pit Shoe
July 2010
9 posts
Special Forces Workout Part III
50 Jumping Jacks, 70lb Fireman Carry 140’ 25 Burpies, 1 Arm DB Clean and Press with 80lbs x 20 each arm. This set is done 4 times
Bent Over BB Row 155lbs x 20, 225lb 20 Rep Squats, 10 NON kipping Pull Ups wide grip palms facing away this set is 4 times
Upright row 135lbs x15, BB Front Raise x15, 80lb DB shrug x20 This set done 4x
2.5 Mile Run in under 12 Minutes
7/22 SF Workout Part II
Powerclean to Back Squat w/ 175lbs to Wide Grip Pull Up (no kipping fag) to Burpie for 20 reps
20 box jumps to 36”
50 Kettle Bell swings
Body Drag 140’
355tire for 140’
600lb sled drag 140’
The above are all done twice
Decline Pushups for 2 minutes
Open leg sit ups for 2 minutes
Log pick and sprint for 200’ (150lb log)
6 sprints 210’
Enjoy
The Special Forces Workout 7/20/10
Do you like brutal workouts? The kind that push you to the absolute limit of mind and body? Try this on for size…if you can..
Low bar prowler plus 200lbs for 75’
455lb Tire flip for 75’
160lbs Per Hand Farmers Walk 150’
20 Box Jumps to 24”
10 Clean and Jerk with 175lbs
10 Deadlifts with 275lbs
30 Suicide Crunches
This is one set…this is done for four...
I'm Not An Ass, You're Just Fat
I am frequently asked if I am as mean as I seem. Truthfully, I would have to answer yes and no. When it comes to training, excuses and whining, I am probably worse in person than I am in blogs or facebook posts. I have ZERO sympathy for the fat, the weak, the lazy or mentally useless. I have seen men and women who are wheel chair bound set records, bench big and compete in body building shows with...
Deadlift training: A master class Part II
What not to do
Many lifters make the mistake of doing too many reps; this could like this:
135lbs x 12 x 2
225lbs x 8
300lbs x 8
350lbs x 6
400lbs x 5
450lbs x 3 (last rep barely moves due to fatigue)
500lbs x fail
Another common mistake is doing too few reps; this is a recipe for injury and less than optimal performance:
225lbs x 5
400lbs x 3
500lbs x fail
The reason for the...
Deadlift training: A master class: part 1
By Andy Bolton and Elliot Newman
The deadlift is an extremely practical movement. Most of us will sometimes have to pick up fairly heavy and awkward household or work related items that are situated below our waists or on the floor. Knowing how to do so safely is a good thing. In the gym, where the weights are much greater (and consequently so are the risks) this is even more true. To ensure...
How to Pull 1000lbs Easy
By Andy Bolton and Elliot Newman
The Deadlift: The Ultimate test of Strength
The Deadlift is regarded by many strength coaches and athletes alike as the best overall test of absolute strength. A pretty bold statement. Now you could be forgiven for thinking that this is the biased view of the world’s best deadlifter. To dispel that myth let’s look at what muscles and types of strength the deadlift...
Training with Endometriosis
I remember chanting to myself over and over “Get under the bar and just get it done.” Mind over matter, the brain is usually stronger and can make you forget about the pain temporarily. I stood there trying to amp myself up to squat. I remember gritting my teeth numerous times before I even got into position. I felt the pain start at my lower back and rush down my legs. I got into position and got...
7/1/2010 Conditioning Workout
9 minute burpie, mountain climber, speed skater drill
Leg Blaster
Resistance band take offs 3x20
Kettle Bell Swing Through 3x15
Romanian DL 3x20
Reverse Hyper 2x20
50 Crunches
50 Open Leg Situps
June 2010
3 posts
6/29/10 Workout
Jump Lunge/Burpie/Frog Leap combo 4x70’
Wall Balls 4x20
Box Squats 5x5
Band Sprint Starts 2x20
45* Hyper 2x20
Leg Raises 3x20
Crunches 3x20
6/28/10 Client Workout
8 Prowler Sprints, High Horns Only (75’ per sprint)
Battling Rope 30/30 Hand over hand sled Pull, 30/30 Hand over hand sled pull
45* Hyper with Weight 4x15
50 Suicide Crunches
10 75’ Sprints
30 Burpies
50 Open Leg Situps
The Client Workout for 6/24/2010
Box Jumps 24” 30 reps
Inch Worms 70’ for 3 sets
Sled Drag 200lbs 70’ for 4 sets
50 Crunches 50 leg lifts
Box Jumps 24” 30 reps
Dumbell Clean and Press 30 reps each hand 2 sets
Chest Supported Row, Wide Grip 50 reps (5 sets of 10)
1000 Meters on the Rower
This was done for time…and some of them wore weighted vests or had increased sets/reps based on experience.
May 2010
2 posts
The Issue With Trainers
Well, it’s been at least two weeks since I have given you anything to read and I have a bug up my ass about something I am seeing far too often; stupid trainers, catching stupid people and taking their money. I’ve been in the industry for quite some time now, from the bottom to the top and I see one thing that irritates me more than anything else…the trainers. 99% of the personal...
The Trainer by Gabe Wells
Here we go a night in the life of Gabe the Trainer, its about 11:49p.m. I am eating Cheerios and scanning emails and Facebook, now typically I would be sleep, but not tonight. I have had a really interesting day. Now the inner workings of my brain have lead me to trump up this article for…reasons….well let’s just say I am bored and figured you guys wouldn’t mind reading my brain farts. Before I...
April 2010
14 posts
The Pansy List Part 2: Promoted to Pantywaist by...
Here we go, Round 2 of the Pansy list…you have now been promoted to PANTYWAISTS! 1. If you only do bench and bi’s, you are a PANTYWAIST!!! 2. If you have a mullet, wear a string tanktop, and fanny pack…you are a PANTYWAIST…oh and By the Way it’s 2010 loser. 3. You weigh 400lbs. wearing spandex,…stop it because you are making unborn babies cry. 4. You work at a...
The Pansy List Part 1 by Gabe Wells
Here is my rant, I see many thing wrong in the gym and honestly it pisses me off. So I have decided to call this my PANSY LIST! 1. We know you are juiced to the gills, but nobody wants to see you posing in the mirror every five minutes, go put your shirt on and lift some heavy weight, PANSY. 2. If you are grunting on the treadmill, get off, walk out the door and never come back to the gym. YOU ARE...
WHY GABE DOESN’T LIKE YOU…by Gabe Wells
Here’s another one by yours truly and this time I brought some hot sauce! HAHAHA Why am I mad? Well that can be for a number of reasons, underpaid, still fat, and probably just maybe I do not like you!
1. You are the fist pumping Guido that uses every dumbbell in the gym to do wrist curls…
2. You claim to know someone stronger than me, or your uncle’s cousin brother-n-law on...
Why we squat and why you should too!
Many people go to the gym for a myriad of reasons. Most go to lose weight or stay in shape or to meet chicks. Some of us, the serious few, go to make progress in a chosen sport, whether that be power-lifting, strongman, olympic lifting or possible something else. The serious few know that there is no substitute for the squat. It is a real man’s lift. The kind that will put hair on your chest...
We we bench!
As we all know, regardless of how hard we try and get the focus on squat and deadlift, bench press will always be the first question non lifters ask us..”so how much you bench?” Even those of us who suck at it, want a bigger bench and enjoy doing it. We strive for a bigger bench and even though we know it’s not a determiner of overall body strength, we like to brag about how good...
Why you should deadlift!
There are many out there, including myself, that consider the deadlift to be not only the most primal but also the truest test of overall strength. There is nothing we do more in day to day life than pick things up; whether that be a box of paper at the office, groceries at the store, bags of mulch in the yard or stones and barbells in the gym. Picking things up is what our evolution has allowed...
Yes, you should be banned!
We’ve all seen it…the guy wearing sunglasses and ‘bling’ to the gym, the women in full makeup and earrings, the people that are there for 4 hours and only actually trained for 30 minutes. For some of us, the gym is a holy sanctuary, we go to train for a sport and it’s important to us to be able to train seriously without thee distractions of every dildo waste of life...
Yes you're fat and no, I don't feel bad!
As I sit here in the office at work, I am listening to the cackling of the hens. Who is sleeping with whom on what soap opera, whom in sleeping with who here at work and how they need to lose 10lbs (more like 65lbs) but they just can’t do it; “no matter how hard they try” or how much dieting they do. I always found the excuses to be a bit much. How hard is it really to lose...
When you know it's time to just stick to gym...
Here is today’s rant. I was feeling pretty good and someone just pissed me off…not that that is hard to do….but it got my balls in a wad and I decided to bitch about it. There comes a time in every athletes life when he needs to face the facts and realize it’s time to hang it up and just stick to gym training. Here are a few sure fire ways to know, when you are past your...
You're a douche bag if
I have never cared for stupid or selfish people and sadly, the longer I have been in the business the more I dislike gym people.
Keep in mind, both men and women can be a douche bag. That being said….
You know you’re a douche bag if:
1. You have more half naked pics of yourself than you have pics of your family and children
2. You think you’re an awesome parent but spend more...
Showboat vs Athlete
It’s been a few days since I have provided you all with a good rant and we all know that a day without a rant is no day at all.
I think one of my current favorites is the gym show boat. You don’t really come to train, you come in order to be looked at because,
like most figure/body building types, there is a deep seeded need to be oogled at. You’re training much less for the...
Are you training hard enough?
I often get asked, “am I training hard enough?” or the oh so funny, “am I over training?” I think these two statements go hand in hand because not only is it hilarious but…a great intro for another rant by yours truly. So here goes my top 10 Reasons that you’re not training hard enough and no, you’re not over training. It comes down to this one...
10 Reason's You Know You're a Metro!
There is always one around…usually more! They are like cockroaches…you squish one and before you know it, ten more crawl out of Abercrombie & Fuck to show off their tan and skinny jeans. If you fit into these 10 reason’s, then yes, sadly, you too are no longer a male but fall squarely into the Metro category.
1. You don’t cut your own hair, instead you go to the beauty...
Yeah....you're a pussy!
Everyday I find myself less and less tolerant of people’s bullshit. The whining, the complaining, the way back when, if only and only if…if that was case, A. someone would have seen it, you would eventually have done it and….Yeah, you’re a pussy. 1. If one week of training makes you take off a week of work and two weeks of training…yeah, you’re a pussy. 2....
March 2010
1 post
Reasons to hate everyone!
It’s a rarity that I find a reason to like someone. Most of the time, I pretty much think people are stupid, dirty, illogical, whiney, sniveling, cowardly and make excuses like there is no tomorrow. I find it harder and harder to remain patient with clients that would rather cry about how hard it is to do this, that or the other then just do the god damn work out.
If you don’t want to...
January 2010
5 posts
Stay tuned for Cartinian Interview!
A Will to Fail or a Will to Succeed
As many of you know, I have been battling an illness for several months now. It’s been a frustrating few months of ups and down, good days and bad days, good lifts and horrible lifts. In and out of the hospital, Dr. visits, specialists and more medications than I care to think about. It’s not easy waking up each day feeling like shit and going to bed each night feeling about the same....
My Top 10 Reasons to Train at a Gym and not a...
How many times have you been forced to train at a Fitworks or Bally’s or Anytime Fitness and wondered how people manage to get anything done in these useless for anything but cardio places? I think like most people who seriously train with weights, we have all come up through the ranks and had or fair share of ‘fitness center’ workouts that turned out being even more horrible...
What's Your Bench
What’s your bench? How many times have we heard this question? In my opinion, far too many. I admit, my bench is horrible; this however, is not the reason I hate the question. I come from a sport where bench is not used as a determiner of overall body strength. Squat, deadlift, stone lift, truck pull, front carry and a myriad of other full body movements are used (in strongman) to determine...
On Being a Silverback
This is a question that many have asked, many have argued and many still have no clue. What does it mean to epitomize manhood? What is being an alpha male? As I mentioned in the intro blog, manliness is being quickly and effectively squelched by a society that wants to tame us down and stick us into a politically correct, sensitive mold; basically make us effeminate. Like the cover of...