What is your goals?

  First off let me start by saying Merry Christmas. Well things are moving along with me we have more kettle bells, bars, plates, bags, tires, sledge, sleds and prowlers. So it is moving along quite nicely, slowly but nicely. My goals for next year are to quit my corporate gym job and start my own, clean my diet up and lose more body fat, take more classes in school and finally stick to the program that I wrote and see what the results are. What are yours? Leave them in the comments that way it has been seen by others and we can help hold you accountable. Happy New Year. Hopefully next year will be a good year for us all.


Remember it's not heavy your just not strong enough.

Bryan

Was I ever wrong

 I did yoga today for the first time, damn let me tell you I thought I was strong and that yoga was going to be a piece of cake. WRONG! It was one of the most difficult balancing acts I have ever done. As I was doing it I was sweating profusely, my core was getting tore up and my muscles were starting to ache. Plus it taught me something about myself that I didn’t realize, I am not flexible. This is a bad thing for the mere fact I am more prone to injury. Which I am like most guys that workout I never stretch. So from now on I am going to be stretching, foam rolling and doing yoga to help with my flexibility issues. Plus stretching and foam rolling help with muscle soreness and we all hate to have the feeling of not being able to use that part due to pain. Not only does it help in those areas but it is also peaceful and with the way the world, the gym and work are it’s a nice to relax for once (Well sort of). I would advise you to do the same. If you don’t have a gym to do it at or don’t want your friends to see you walking in or out for fear of them teasing you get a DVD and do it at home. Try it you will be surprised.

Remember it's not heavy your just not strong enough!
Bryan

Youtube page

Just a quick post today as I am feeling a little under the weather. I also have a youtube page which has a good handfull of videos on it. Check it out here: http://www.youtube.com/user/RogueFitness.

Remember it's not heavy your just not strong enough.
Bryan

It's been awhile

Sorry been busy with the holidays, school, work, birthdays and writing my own workout program, it will incorporate all aspects of the training spectrum. Right now it’s only a two month program but will be adding to it and make it a year long program. As for the gym, things are coming along we picked up some plates finally. Still need a little more but the reality is getting closer. Also we are looking into making sleds, prowlers, squat racks, pull-up bars and farmer walk handles, hell anything made of metal for working-out we are looking to make it and sell it. Also I have made some connections with new and used equipment that we might start selling those as well. It sounds like a lot but we want to subsides the gym part with the equipment sales that way we can get it going and keep it going. Hope everyone had a great Thanksgiving and didn’t eat too much, I know I did. Here is a workout that I did on Thanksgiving to prepare myself for the feast. Enjoy.

Double KB swings

Floor press

Overhead lunges

Recline rows

Weighted sit-ups

Do 15 – 20 reps. of ea. exercises

2 – 3 min. rests between rounds

5 Rounds

Ended that with 12 sprints of 30 sec. of work followed by 30 sec. of rest.

Remember, it’s not heavy your just not strong enough.

Bryan

Today was a good day

Well today we moved in some equipment we have picked up, also got a 400 # tire to play with. Now we have a handful of kettlebells, heavy bags, an Olympic bar(no weights yet), ab rollers and sledge hammer. We did the first workout there today as well. We named it First Date.It's a barbell complex for 2 rounds then a kettlebell complex for 2 rounds. Then the last rounds are the finisher, with jumps, a tire and a sledge hammer. So here it is try it out and let me know what you think.

RDL x 12
Bent rows x 6
Cleans x 6
High pulls x 6
Snatches x 6
Tri overhead ext. x 6
Curls x 6

For round 1 load Olympic bar with 5-10 lbs. depending on abilities. For round 2 load bar with 10-20 lbs. depending on abilities. In between rounds 1 & 2 give yourself a break for 1-2 mins. After round 2 give yourself a break For 2-3 mins. Then start the kettlebell complex.

1a Snatches x 5
1b Clean & press x 5
2 Goblet squats x 10
3 Goblet lunges X 10 (5 ea leg)
4a High pulls x 5
4b Bent rows x 5
5 Swings x 10

Do 1a & 1b on left side first then switch to the right side. Then do squats & lunges. After that do 4a & 4b on left side then switch to the right side. Then do swings. In between rounds 1 & 2 give yourself a break for 1-2 mins. After round 2 give yourself a break For 2-3 mins. Then start the finsher.

10 24" Jumps (we just use the tire)
10 Tire flips
10 sledge hammer swings (ea. side)

Complete finisher for 1-2 rounds depending on abilities.

Remember, it's not heavy your just not strong enough.
Bryan

Some videos to get you going

It's been real busy lately with school, work and birthdays so I haven't had much of a chance to post anything. But the other day I ran across these two videos which really got me motivated to go do something. Both videos are for people who think they need a big fancy gym with a million dollars in equipment to workout out in.

First one is Fedor Emelianenko training in his hometown.



Second is a video I ran across on YouTube of someone giving themself a 60th birthday present in the form of a workout. Just look at where he trains and the equipment he uses.



There are also two other videos that go with this one if you want to see the others here is the link for round 2 : http://www.youtube.com/watch?v=4WUeQcyUsbM
Here is the link for round 3 : http://www.youtube.com/watch?v=pvsPj118A7U

Hope you enjoy these videos as much as I did. Also I hope they motivate you to go out there and tear it up.

Remember it's not heavy, your just not strong enough!
Bryan

Protein myth

Here is a myth that is exposed. I never bought into this myth and I don't know why everyone gets so wrapped up in it. It's by Jason Ferruggia and it's about The High Protein Myth. Check it out here:

http://jasonferruggia.com/the-high-protein-myth-exposed-again/

Remember, it's not heavy your just not strong enough!
Bryan

The power of positive thinking?

Positive thinking is it the way or a load? To me it's a load. Don't get me wrong some positive thinking is needed in order to survive, but to rely on it that is another story. Everybody tells you be positive and good things will come, so then if I am negative all I get are bad things? Is that how life really works? I guess for some fools, for me it's a little positive thinking mixed with a whole lot of hard work. I can sit and positively think all day long that I am going to be a millionaire, but that doesn't make it happen. Hard work that’s right HARD WORK!!! That's how it’s going to happen. Some of those so called positive thinkers I have met in my life are the worst people I have ever known. So don't get sucked into that just be positive that you can do anything, and try a little hard work you might just be amazed at what the results are.

Now on with the gym process. It has slowed down a little in the amount of work that has been put towards it. That is because of school and conflicting schedules with the others. Still hitting the weights though. Here is another workout for you to try:

20 kettlebell snatches left arm
10 pull-ups
20 kettlebell snatches right arm
10 pull-ups
20 kettlebell high pulls left arm
15 pushups
20 kettlebell high pulls right arm
15 pushups
20 kettlebell clean and press left arm
20 sit-ups
20 kettlebell clean and press right arm
20 sit-ups
20 kettlebells swings left arm
25 pull aparts
20 kettlebell swings right arm
25 pull aparts

If you don't know what pull aparts are go to youtube type in BANDED PULL APARTS you will see a user named kroc001 check out his video on how it is done.

Remember, it's not heavy your just not strong enough!
Bryan

Way to fast

Life right now seems to be going way to fast. It's a blessing and a curse. Sometimes you just have to hit the brakes, step back, take a breath and assess the situations in your life. Take the time smell the roses, smile and try to enjoy the ones you care for. Weed out those that are toxic and get yourself into better situations. Life's to short they say. Work hard, play hard and workout even harder.

Got some more kettlebells for myself the other day. So a friend and myself decided to take a workout to the park. We used a 35# KB and a 44# KB. the other piece of equipment we used was called a T-handle. Here is a link for it:

http://www.davedraper.com/pmwiki/pmwiki.php?n=PmWiki.T-Handle

And here is a picture of it:


We used the T-handle for the heavy swings and the kettlebells for the rest.
Here is the workout:
10 Heavy swings
10 Snatches 5 ea. arm
10 Heavy swings
10 Cleans 5 ea. arm
10 Heavy swings
10 High pulls 5 ea. arm
10 Heavy swings
10 Shoulder presses 5 ea. arm
10 Heavy swings
10 Swings 10 ea. arm
10 Heavy swings
Do workout in a circuit style. Do circuit 3-5 times. 2-3 min break between rounds. Finish with 10 100 yard sprints.
Till next time.

Remember it's not heavy your just not strong enough.
Bryan

Last night's workout

Went to the gym last night had a limited amount of time so I decided to blow out a quick workout. So here it is:

8 BALL

8 exercises, 8 reps, 8 rounds, 2 min rest between rounds on the first 3, 2:30 rest for the remaining

Start with the bar(45lb olympic bar) 2 rounds with that, add 5lbs 2 rounds with that, add 5 more lbs 2 rounds with that, then strip off one of the 5 lbs do one round with that, then strip off the remaining 5 lbs & do the last set with just the bar.

Do all exercises back to back until you've finished the chest press . That is 1 round.

Dead lifts

Bent over rows

Cleans

Shoulder presses

Good mornings

Overhead squats

Snatches

Chest presses (on a bench)

Time yourself as well see if you can beat that time on the 2nd round with that weight

Remember it's not heavy your just not strong enough
Bryan

Another day another dollar

Well another day is here. What have you done to make it a better one? Everyone has a motivator, a reason if you will to do something, change something. Stand up, take a look around, find what you need to do, focus, find your reasons and drive that all the way to the bank. You can sit and complain or you can change your life and make it a better one. Choice is yours.

It's a little slow on the process of getting the gym started but that's fine I don't want alot of mistakes made as I have witnessed with other gyms starting up. I am also involved with helping someone else set up their gym too. Will keep you posted on the progress of that one as well. Till then ............

Remember it's not heavy your just not strong enough

Bryan

Getting the medicine ball rolling

Today was a good start at getting the gym going. Met up with Brian who was selling kettlebells at $1.09 a #. We ended up picking up a set from 26#s to 97#s. Also I found some place local that we can buy chains and ropes as well. My workout today is probably going to be as follows:

1) BB snatches 5 reps x5 sets
2a) 1 arm DB chest press on a decline bench 15 reps x 4 sets
2b) BB bent over rows 15 reps x 4 sets
3a) Grappler press 8 reps x 3 sets
3b) Push ups 12 reps x 3 sets
3c) Pullups 8 reps X 3 sets
Finish with some sprints or sled

Remember its not heavy your just not strong enough.

Bryan