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