pushdowns

I'm always looking for new (more difficult) ways of doing things.
normally at the gym we use bands; which ones we use are dictated by the users strength and goals for the session. but i figure, I've got this rope lying around I'm going to try something different.
now what I've come up with is pretty hard. toss the rope over the power bar and push down. KISS.
here's the nuts and bolts.
vary your reps and set ranges like you normally would (i.e. whatever you need to achieve your current goals)
you need a thick bar to throw the rope over. the thin bar is to small a fulcrum
adjust your hand grip every few reps left over right; right over left
if you do this exercise you can't help but get strong triceps and tendons. it will make everything across the shoulder girdle stronger. think kinetic chain.

no rowing machine, so what

no rowing machine, no problem.
jump stretch bands; giant rubber bands
I'm generally the first person to avoid a rowing machine. I mean, I'd much rather be rowing a boat. you're just not going to have the same result, in any way, on a machine in the gym.
having said that, I'm willing to give things a go, so I've been putting myself through some various cardio pases on the rowing machine; my version.
what i have found so far:
*the movement pattern is very different from a machine, this however allows for a greater variety of movement and greater range of mimicking various rowing options. (think paddle trajectories and specificity.)(if you're an martial artist this has some pretty neat implications)
*eccentric movement: the bands make this a pretty good lower back exercise due to the nature of the eccentric contraction. I've never encountered a rowing machine with eccentric movement, the bands however have you under resistance as you return to the start position.
*constant pressure. rowing against the band keeps you under a constant contraction throughout the movement. pretty good idea for contact sports (mma) where relaxing means dying.
*grip; i found the bands, especially when i used a handle gave my forearms a good thrashing.
*cardio output. to bring yourself into a cardio range you need to apply more mental discipline, especially if your doing short bursts ( that would be 1 min. minimum).
*you can't gage distance work so you have to play with time; work versus rest; i also counted strokes (ugh-no puns please) during work sets. by watching the time and counting the reps i was able to monitor my work load.

like everything i will keep these on board for a while and then cycle through them. by using revolving parameters i can keep them in my cycle for a longer period of time. (until i feel they've outlived their usefulness.)
my client find these punishing.
this adds another multidimensional weapon to your arsenal.

top 10 ways to develop super strength

1) pick heavy shit up off the ground

2) pick heavy shit up off the ground

3) pick heavy shit up off the ground

4) pick heavy shit up off the ground

5) pick heavy shit up off the ground

6) pick heavy shit up off the ground

7) pick heavy shit up off the ground

8) pick heavy shit up off the ground

9) pick heavy shit up off the ground

and......

10) pick heavy shit up off the ground

cops

the news today: police officer suffers heart attack after training run!
well, why?

the coroner reckons that police officers should look into participation in a fitness program.
i could cry.
HELLO!
I've spent time and energy trying to get the local constablery interested in coming down to the gym. The treadmill in the police gym and few 15 min. talk sessions with a heavy bag twice a week aren't going to get anyone in shape let alone in shape to chase down a perp after spending the last 6 hours sitting in your cruiser.

innappropriate sleeping paterns and junkfood diets are just icing on the cake for a body wide meltdown.
cops should be spending a lot of time on the road and hills and over the obastacle course.
3 days a week with a heavy push pull routine and attention to diet. Eating foods that aren't going to kill you.


like I always say, you should be able to put down your fork and wrestle with the kids or the dog or an orangatang.
i get really aggrivated when stories like this come out. I'm right here. Its worth your while to see me. I've been there. I've seen the police getting dominated by the unrighteous.
cops need to train and train hard.
as funny as it may seem , you'd think cops would have that mentality. hard men and women. going hard. but it doesn't seem to be that way.
please. look me up. i will help you live longer, stronger, healthier.

been a while

its been awhile since i've written here, i've been sidetracked but its a new year so lets have a new start and see what happens.
i've just got in from a great end of year/begining of year tour, and while on tour i had meant to train. get stuck into my running and train with whatever nature provided.
but i didn't. i rested when i wasn't working. which meant very little rest, however, my body broke from its routine and recouperated a bit. it needed the layoff although it was only a 2 weeks. it was two weeks away from any real training protocals.
sometimes you just need a break.
in the past , at christmas, all the gym bunnies were looking for their new place to train for the christmas period. buying temporary memberships at various other gyms, while i always took the time off. i figured it was the only rest i was getting all year. this tour reminded me of that old habit. its good to rest sometimes.

there are no magic pills

I know I've said it before. Preaching away to the deaf and don't want to knows, but the simple truth is, there are no magic pills. If you're not eating at least four properly portioned meals a day then any supplements you choose to imbibe in just aren't going to help you.
This article is mainly about dieting, which is such an ugly word. Eating habits though, are what make or break looking good naked.


When I say properly portioned, I mean, portion sizes. I'm not getting our scales, calculator and food manuel every time I want to eat. Ain't gonna do it. Eat raw, when you can't eat raw, eat as fresh as you can. Don't give yourself salmonila because someone told you to eat raw food. A little sense goes a long way.
For most people, eat what you can eat comfortably 4-6 times a day.
look at what you eat and evaluate the nutritional properties. McDonalds doesn't have a nutritional item on the menu.
Do you put diesel into your gasoline engine?
How long did it last before the car died?
What happens when you don't keep the oil maintained or the transmission fluid?
What happens when you don't scrape out the rust and change the fuses?
The car dies.
One of the miracles of humanity is how long the machine can keep going under all the stress and abuse we put it through.
If you want your body to run like a ferrari, then you have to think about what you're putting in the engine.

Most, almost all, of the diet industry wonder pills don't work!!!!!
The producers of the pills are lying about what they can accomplish and they can have drastic side effects. The commersials and models of these products are lying to you.
Do yourself and your loved ones a big favour and stay away from any kind of magic beans.
If you have a personal trainer trying to push you onto pills, run away from her too. I've seen this going on. Disgusting. You're supposed to be a PT not a drug pusher.
I know everyone wants to look good naked, and to do this you have to learn to fill your body with nutrients from nature and you have to exercise.
If it comes in a box or a bag, it probably ain't good.

i'm only human

I did some curls for the gurls today.
okay so it was more like curls for my ego, but thats how it goes....
sped my way up to 90k, missed.
went for 90k again. missed.
dropped it to 85 k. missed
dropped it to 70 k , ah, much better, ugly but better.
down to 50k, fantastical
down to 20 k, okay so its now cardio.

i still like pumped guns
i still like barbell curls
and i still go way to heavy for the experts.

and here's a gun pumping duo for you. work your way up to a heavy set of curls. then take of a some weight and double the number.
then take off more weight and double that number.
and do that again.
and 1 more time.
and once again to grow on.
well you should be pumped by now,
but wait theres more.

now its time for pushups.
pushups for 10 min.
do as many as you can in one blast. wait 20 seconds and do as many as you can.
wait 20 seconds, do as many as you can.
you get the idea.
keep going for 10 min.

now you can go show of those guns. just hope you dont need to unload a truck anytime soon.