No time?

It is the most popular excuse in the history of people making excuses to not workout. "I have no time" honestly I know this is the truth some of the time, life gets in the way a lot of times, however with some planning a quality workout can be done. For the busy but still dedicated to train, early morning is prime time for these folks. Hauling yourself out of bed at 0430 or 0500 sounds tough at first but that's all part of the process. The streets and gyms will certainly be empty and no where near as busy as the evening. Training early morning is better than coffee at waking up the body and mind and some heavy duty mental toughness will be built with the early wake up call. The metabolism will be fired up all day for fat burning and there will be no later workout to stress about fitting in or talking yourself out of. The days and evenings will be free and your health and fitness will still be increasing.

Training:
Session 1:
Press 3x5
75 push-ups
Rest 5 minutes
30 dumbbell clean and jerks
ASAP

Session 2:
Squat 3x5
Dumbbell Romanian deadlft 3x12
Rest 5 minutes
15 box jumps
10 swings
3 rounds ASAP

Session 3:
Bench press 3x5
40 weighted body rows
Rest 5 minutes
30 seconds jump rope
30 seconds climbers
30 seconds squat thrusts
30 seconds jump rope
30 seconds climbers
30 seconds squat thrusts
Rest 1 minute
5 rounds



Goodness





Iron Mike




Grin

Throw the scale away

I'm going to be updating the blog differently now in an effort to be more timely. Instead of daily I'm going to be updating once a week. The training will be listed as Session 1, Session 2, and Session 3. The training is done on nonconsecutive days i.e. Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. As always I go through the order of modalities I feel is the most important for my client, Strength, Accessory, conditioning.

As the title says up top I encourage my clients to stay away from the scale while working to lose fat. The problem with the scale is it only shows the total amount of body weight on a person. There is no breakdown on fat, muscle, and blood numbers. So my client will be in fact losing fat weekly, they will also be gaining muscle and increasing performance. The scale simply does not reflect these facts.

Training:
Session 1
Squat 3x5
50 total tire flips

Session 2
Bench press 3x5
35 body rows with weight added
Rest 5 minutes
Tabata jump rope
Tabata squats

Session 3
Deadlift 3x5
Rest 5 minutes
5 dumbbell snatches each arm
5 dumbbell swings each arm
10 squat thrust
Rest 1 minute
5 rounds



Favres's corner:
It was a deload week so nothing exciting at all with the exception of the massive eating PR's because of Thanksgiving. With all the food that was cooked on Thursday and the leftovers still in the fridge it brings a valid point to my mind. If I were to take a day or even half a day a week and cook a huge chunk of meat, the family and I would be fully prepared to eat well for most of the week. With how busy we get with work and the girls and the holidays looming, this is a winning strategy.

Monday

Cues to remember and yell out to people as they bench: Big air! Push through your heels! Stay tight! Big air! Squeeze! Big air!

Training:
Bench press 3x5
30 body rows with weight added
Rest 5 minutes
100 squat thrusts
ASAP


I have a special place in my heart for throwers

Favre's corner:
Working up to 95% for reps is always good fun, especially when it feels smooth and fairly fast. This brings up a point that eludes most people and it's the fact that you cannot lift a heavy slowly. Now if its a heavy lift i.e 90% and higher, then it will look slow. However the amount of force being generated is huge and the human body is working to move said weight as fast as possible. This is why power is important along with strength development. Muscle is also important so I did a big number of reps to blow up my upper body. Finished of with a vomit inducing barbell complex that, thank the lord, will not be done the rest of this cycle.





All pure gold

Thursday

My favorite full body movement is the tire flip. The tire flip works every muscle from neck to the calves. Another great aspect of the tire flip is the aggressiveness it builds in clients. In order to be successful, especially with my big tires, the client must start driving and lifting hard to get the tire over. The faster, more aggressive they are, the faster the tire flips.

Training:
Squat 3x5
Tire flip x 3
Swings x 9
Rest 1 minute
6 rounds


Just keep driving

Favre's corner:
Squatting low reps now to bang out high reps later, and I'm talking HIGH reps, as in it will take 2 weeks to recover from when the plan is put into action. Power cleans to keep my vert high and then many, many reps for the quads and pork chords.



I always knew this is what happened at slumber parties.

Saturday

When performing a press the legs do not move to assist the lift. If the legs are needed then lower the weight and work back up the correct way.

Training:
Press 3x5
Body rows 55 reps
Rest 5 minutes
100 meter run
18 swings
100 meter run
16 swings
100 meter run
14 swings
100 meter run
12 swings
100 meter run
10 swings
ASAP

Favre's corner:
More pull-ups and back work to help block the wind that I'm sure will show up when the weather gets bad. Finished up with some power shrugs in the rack. People give all kinds of reasons for doing power shrugs but I have only one, to get huge traps.




BIG AIR!! You only hear that about 100 times in my gym.

Thursday

Strength is the General and muscle is the troops, the war is won when everyone works as a team. Our body is meant to work as a single unit so we build that strength and muscle with compound, multi-joint movements. Not sure what conditioning is, I suppose support staff or as they are called in the military "rear echelon fucks".

Training:
Deadlift 1x5
Lunges 2x45 seconds
Rest 5 minutes
Tabata dumbbell snatches (switch arms every round and do not put the dumbbell down)
Tabata jump rope

Yokeage

Favre's corner:
I'm getting a crazy idea for a squat challenge sometime this winter, more to follow.


More badass yoke

Tuesday

“Ask any athlete: We all hurt at times. I'm asking my body to go through seven different tasks. To ask it not to ache would be too much.”
Jackie Joyner-Kersee

Training:
Bench press 3x5
85 push-ups
Rest 5 minutes
30 seconds squat thrusts
1 minute swings (30 seconds each arm)
30 seconds squat thrusts
Rest 1 minute
5 rounds



Favre's corner:
Monday is national bench press day and I am no exception to this rule. Got under some heavy weight, got my big air, got tight,and blasted the bar through the ceiling. I like assistance work so I did about 250 reps for my back and triceps and the ever important yokeage. Although I dread a high rep barbell complex after the main training session, it's still mandatory in my gym. Feeling my lungs burst and then my forearms blow up shortly after left me in a calm afterglow.

Friday

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” Jesse Owens

Training:
Squat 3x5
V-ups x20
Hip-ups x20
Chinnies x30 total
Perform this circuit twice
Rest 5 minutes
100 meter run
8 swings
8 dumbbell snatches (4 per arm)
6 rounds ASAP



Favre's Corner:
I train pull-ups hard because everything else improves when my pull-ups are strong. Then I did thousands of reps for my back shoulders and arms and, I know it's exciting to read about, but I ran like the wind yet again after lift'n.

Here are a few things that are true about me but people tend not to believe;

1) I am 30 years old
2) I weigh almost 200 lbs, people estimate me weighing much less for reasons unknown to me.
3) I actually run, the Air Force requires it, so I do it. Still don't like it.
4) I do not do and do not train my clients using Crossfit methodology. Training at high intensity with various protocols does not mean it's Crossfit or that Crossfit invented it.
5) Yes I drank a gallon of whole milk a day for over 3 months to gain weight. I went from 165 lbs to 218 lbs and drank well over 90 gallons of milk.
6) I only train 3 days a week due to my work schedule and I program accordingly.
7) I like musicals

Wednesday

The strength numbers keep increasing as the temperature is falling, not to worry we always do work in my gym. No matter the weather.

Training:
Press 3x5
Rows 75 reps
Rest 5 minutes
Tabata jump rope
20 seconds of work then 10 seconds of rest
10 rounds


I like it

Favre's corner:
Power cleans started the afternoon off to warm up and continue down the road of yokitude. I'm growing my traps and upper back so big then when I jump up and down the muscle bounces like a pair of double D's. This also provides a nice big surface to rest a barbell for the heavy, high rep squats that are mandatory when the weather gets cold. 3 sets of goodmornings sealed the deal for trying to sit down for the next couple of days pain free. Then pounding the pavement, knit hat and old sweatshirt Rocky style.

Tuesday

•“A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh

Unfortunately the United States is the most medicated country in the world. No matter what the infomercial says we cannot get fitter and healthier using gadgets and taking pills. It takes consistent hard work and discipline.

Training:
Deadlift 3x5
Shoulder touch planks 3x12 each shoulder
Rest 5 minutes
The following is done with 2 dumbbells
Swings
Front squat
Clean + press
Squat jump (use only 1 dumbbell here)
Rest 1 minute
Reps are 6,7,8,9,10



Favre's corner:
Heavy benching for the brochacho's today followed by high rep body rows. I like to feel stable while pressing and having a back that doubles as a wide screen certainly helps. Dumbbell shrugs for the yoke because I've had enough of having a neck. My 2 gymnast daughters have been building a nice thick neck and upper back and I'm so proud. I didn't like the idea of being able to grab a cup after training so a barbell complex finished things off and my bowling pins were pumped and useless afterward.

The yoke is strong with them

Saturday

Nothing has helped more to get my clients press stronger than bench pressing. More weight is used, increasing the strength of the triceps and shoulders resulting in a great carry over to the press. These two strength movements compliment each other nicely.

Training:
Bench press 3x5
75 push-ups
Rest 5 minutes
Swings
Chinnies
Squats
Jump rope
Perform each exercise for 60 seconds
Then each again for 45 seconds
Then again for 30 seconds
Then lastly for 15 seconds





Favre's corner:
The last workout of the week is always about reps for the upper body. I like to feel blown up going into the weekend so I jack up the reps into the 20-25 range for a massive pump in my shoulders, barn doors and horse shoes. Arnold was right, the pump is awesome.


High reps squats, you lift the first 10 with your body and after that Jesus starts to whisper in your ear.


Jon Pall, not a viking, THE viking.

Thursday

Those who do not find time for exercise will have to find time for illness.
-Earl of Derby

Training:
Squat 3x5
Dumbbell Romanian deadlift 2x15
Rest 5 minutes
100 meter run
10 burpees
5 rounds ASAP

Favre's corner
Squats are always in order in my book and I go big or bigger, mainly cause I am already home, chew on that for a second. I really enjoy the feeling of trying to pull jeans over my legs only to find I need a belt around my waist. Always heavy so when I look down I can't see my knees and from the back those ham hocks pop right out. More pavement pounding till this PT test is blown outta the water and then it's a winter of GFH.

Tuesday

Physical training is meant to be hard, it is meant to stress the body and mind to cause an adaption to occur to grow stronger and fitter. If a training routine is normally easy and care free then it will not be effective.

Training:
Press 3x5
Body rows 50 reps
Rest 5 minutes
Dumbbell front squat
Dumbbell swings
Dumbbell clean and press
Dumbbell squat jump
1 minute rest
Reps are 7,8,9,10
Everything for 7 reps, rest everything for 8 reps rest until done
This is also done with 2 dumbbells with the exception of the jumps, just use 1 here



Favre's corner:
This will be my little corner of this blog of what I do in my own words.

I'm still riding the deload train all the way to next week. Today I did some pressing on a bench, some people who want to sound old school call it the supine press, I don't lay on a supine I lay on a bench. After working the barrel I starting on the horse shoes and then the barn doors on my back. I finished up by pounding the pavement, the Air Force wants me good at pounding pavement so I train it hard.

Back

There was a severe lack of updates due to my computer crashing, but it's fixed and ready to rock starting Tuesday.

Saturday

In honor of breast cancer awareness month the blog will remain pink. Save the TA-TA's!

Training:
Squat 3x5
Perform the following circuit twice
V-ups x 15
Hip-ups x 15
Alternating toe touches x 10 each foot
Rest 5 minutes
30 seconds swings
30 seconds squat thrusts
30 seconds mountain climbers
30 seconds swings
30 seconds squat thrusts
30 seconds mountain climbers
60 seconds rest
3 rounds

Thursday

If there is trouble eating healthy throughout the week then a good strategy is to plan and prepare meals ahead of time. When healthy food is available then the chances of poor eating choices will not be so tempting.

Training:
Press 3x5
Push-ups 2x max reps
Rows 2x max reps
Rest 5 minutes
400 meter run
10 dumbbell thrusters
3 rounds
For time

Tuesday

On the road to fat loss? Then the only zero calorie drinks, with the exception of protein shakes, should be passing your lips. Water, herbal unsweetened teas and black coffee are fine. sodas, Gatorade and any other calorie containing drinks will take you in the wrong direction for fat loss.

Training:
Deadlift 3x5
Lunges 3x30 seconds
Plank 3x45 seconds
Rest 5 minutes
Zercher complex
Zercher squat
Clean and press
Romanian deadlift
Bent row
Rest 1 minute
10,8,6,4


I love arm wrestling

Saturday

The best training program for someone is the program they will consistently do. For a beginner any style of program works for awhile, the reason is that any additional activity over the previous sedentary lifestyle will yield results. Some programs work much better than others but I still encourage people just to get up and start something. Where to move onto after that is easy to figure out with the correct knowledge.

Training:
Bench press 3x5
Push-ups 4 x quality reps
Body rows 4 x quality reps
Rest 5 minutes
Tabata jump rope
Tabata swings

Thursday

The best hours of sleep are those before midnight.

Training:
Squat 3x5
Dumbbell Romanian deadlifts 3x8
Shoulder touch planks 3x8 each shoulder
Rest 5 minutes
5 dumbbell snatches each arm
5 dumbbell swings each arm
10 burpees
Rest 1 minute
5 rounds

Tuesday

Back in the 1970s, I ate a high-protein diet to get bigger and stronger. As a senior at Utah State, I weighed 218 pounds with eight percent body fat, and threw the discus over 190 feet.

Then I got some advice from the people at the Olympic Training Center. I needed carbs, they advised, and lots of them. They pointed to studies done on the American distance runners. Being an idiot, I took the advice to eat like emaciated, over-trained sub-performers. It took years of high carbohydrate grazing to learn the evils of this advice.

Dan John

Training:
Press 3x5
Push-ups 2 x max reps
Body rows 2 x max reps
Rest 5 minutes
Zercher squats
Zercher lunges
Clean and press
Romanian deadlift
Bent rows
Rest 60 seconds
Reps are 10, 8, 6