And on the 7th day there was....SUFFERING...

BACK, BACK, and BACK............

TIME FOR 30 MIN.

- weighted pull-ups x 3

- Deadlift (80% max) x 5

- Kettlebell Rows (70 lbs) x 10

THEN.....

From a chin-up bar, set up 2 Kettlebells, and a box in between them, place your toes through the handles and hang from the bar, ( this is a good way to do weighted pull ups as well) Now , for a set of 10 per leg, do leg lifts , bending the leg up towards to the chest, as if it is a bicycle motion. 10 per leg, then 9 per leg, 8 per, and all the way down......

As for the pic I have attached to this workout ...ummmm looks like a good exercise to try ??? yes, ya that's it....

" KEEP TRAINING, KEEP TRYING...AND QUIT BITCHING"

MAX / BLAST

1 R. M + BURN-OUT REPS

Today's work-out is going to consist of 5 different exercises, starting with a 1 rep max, then immediately going into a weight that you can do as many reps as possible until fatigue. There will be 5 exercises for this, in pairs, for 30 minutes, followed by sled training. Might as well start the week off right ???

The exercises are :

1 ) SQUAT

2 ) PUSH PRESS

3 ) CURLS

4 ) DEADLIFT

5 ) BENCH PRESS

Right after your 1 rep max, we will switch to a weight that is as light as possible, even if its your own body weight.

!!!!!!! RANT !!!!!!!!!!!!!

MY RANT !!!!!!

So tonight while I was trying to work-out / fight the RMC crew off , I made a TON of observations, some I have no idea how they ever got past me, but for some reason, tonight I found myself more frustrated with the following distractions then I did with the HELL-ISH workout I put myself through !!!!!

So here is a brief RANT on what pisses me off in the way people conduct themselves in gyms.... ENJOY !

- Do you really need to be on your cellphone while two other people are waiting for the ONE piece of gear we need ??? If the call is that f*cking important maybe you should be in the gym a$$hole !!!!!

- I have NOOOOOOOOO problems with people who are listening to music while they work-out, I do it myself !!!! BUT NO ONE WANTS TO SEE YOU DANCE AROUND THE GYM LIKE YOU'RE RICHARD F*CKING SIMMONS.........save it for a place where other RE-TARDS can enjoy your lack of rhythm.....

- If you cant do the exercise properly then don't F*CKING add more weight to the bar SH*T HEAD........... Last I checked more weight did not mean you will increase your F*CKING FORM GINO !!!!!!

- I will admit , from time to time I will wear one of my "TAPOUT" shirts, I am involved in the sport of mixed martial arts, I have fought and trained as a fighter and as a athlete so I think I have earned the right, and ya know what, most of the "MMA" swag I own was free or donated from sponsors......I SURE AS HELL DIDN'T AND DON'T GO OUT AND SPEND 60 - 85 $$$$ ON AN AFFLICTION T-SHIRT AND WORK-OUT IN IT !!!!!! It's not a cape GINO, it wont make you stronger, and I hate to pop your cherry but no one cares......or shouldn't care what you are wearing in the gym, its not a F*CKING FASHION SHOW, as long as you are wearing SH*T that fits and doesn't smell like A$$, THEN THAT'S FINE !!!! If you're there to impress the ladies then save it for the weekend GINO !!!!! AND REALLY...TO THE DUDE THAT WAS ON THE TREADMILL WIHT HIS COLLAR POPPED UP ON HIS AMERICAN EAGLE SHIRT ???????????????

- And before I end this rant and enjoy some chili, I have to mention one person that REALLYYYYYYYYYYYY PISSED ME OFF....to that FAT, "FUGLY" POOR EXCUSE OF A WOMEN LEANINING UP AGAINST MY CAR SMOKING.........DO YOURSELF A FAVOUR AND REMOVE YOURSELF FROM THE GENE POOL.....

Now for those of you that know me, you will understand and realise I take fitness and health very seriously even though some of my training methods in the past and present seem somewhat BARBARIC, they work, just ask some of my students, some of the athletes I have helped train over the years, hell ...ask my AMAZING GIRLFRIEND, AND HER KICK-ASS FRIEND (props to you tash), and Justin !!!lol, they know the benefit of health and fitness, it isn't measured by how much weight you can lift over your head, even though you used every muscle but the ones you should of A$$HOLE ... and it's not measured by the latest fashion you happen to be sporting at the gym that day, and it isn't' measured by how many phone calls you get while your wasting my time at the gym.....ITS MEASURED BY HOW MUCH TIME YOU PUT INTO YOUR BODY, HOW MUCH EFFORT YOU PUT INTO YOUR TRAINING, HOW MUCH DEDICATION YOU FOCUS ON YOUR SELF !!!!!

so now that this RANT has exhausted me just about as much as my work-out did , I leave you with one thought.....if you are about to do something that might make you look silly, or look foolish, just think about the poor guy who came up to me and asked me about having a "pretty blue iPod" considering he had a F*CKING FANNY PAC ON, AND HE HAD HIS SOCKS PULLED UP TO HIS KNEES !!!!!

HAVE A GREAT WEEKEND !!!!

SHOOT & SPRAWL / TABATA TREADMILL

WEDNESDAY....

For Wednesday's work-out it is a combination of two horrible work-outs..........

# 1

FOR TIME !!!!!!!!!!!

3 Rounds.

30 x push-ups

30 x crunches

30 x squats

30 "sprawl" jab/cross ( on the heavy bag )

# 2

Tabata drills on a treadmill.

on a 12 % grade (incline) at 7 - 7.5 speed ,run for 20 sec, step off to the side for 10.

do this for 10 reps. Followed by a 2 km run.

Followed by cramping, crying and cursing..

ENJOY !

POWER & SPEED

Tonight's work-out......

for time (30 min)

- Bench (75% max) 5 rep
- Pull-Ups 10 reps
- Med ball twists, 20 reps
- Swiss ball jack knife, 25 reps

and repeat (30 min)

followed by a 2 km run.

"STEPHEN"

Today's workout is in honour of the W.O.D. This was named after Cpl Bouzane, and was made a "crossfit" W.O.D in his memory.
He was a member of 3 PPCLI, killed in an IED in 2007........

30-25-20-15-10-5 rep rounds of:
-GHD sit-up
-Back extension
-Knees to elbow
-95 pound Stiff legged deadlift

And just to top it off....

a 400 M Sprint...

HUA............

TUESDAY

"LAPS FROM HELL"

Tonight's workout is cardio / endurance training....

we will switch up the pace and rhythm as well

4 - 3 - 2 - 1 - 1 - 2 - 3 - 4

Plus the 100 m sprints too, cant forget those and some "static stress training" to finish the abs off !!!!

COMBAT FITNESS / POWER CORE

This weekends return of the "COMBAT FITNESS" class in Brockville was a good return and nice to see some old faces.....

The debut of the "POWER CORE" proved to be a challenge with some of the new beginners, but was successful !!!!!

For the next few weeks, the Wednesday classes will be canceled do to some scheduling issues, but don't worry, we will make up the time and the classes !!!!!