Tuesday....I learned what real dead lifting is.Warm up with cable lat pull downs, medium weight. Moved onto Smith machine rows with 95, 115, 135.then...Dead lift135lb. x15185x10185x8235x6235x4Not a lot of weight, but I've never dead lifted more than 135, ever, period....

Chest, shoulders, triceps.Lots of isolation movement.Incline chest press@ 135 x10, 155 x8, 155x6, 155x6supersetted with pliometric push ups to failure (10, 8, 8, 7)Seated dip machine....this one was funny. Last week I worked out with Zolton and put a bunch of weight...

Twenty five hot miles in 90 degree weather in the heaven/hell that is Shark Valley Everglades Park. Learned that my back hates bikes (again) and that I need toa. see i chiropractor weekly if I want to get good at biking.b. spend about ten times more time on a bike if...

I woke up this morning with a dream fresh in my mind. I was playing basketball one on one on a beaten down grass and dirt field with a beat up old ball shooting into a netless almost broken hoop, playing against a dread locked young black dude that kept calling me for...

Wednesday....Crossfit's Fransets of 21, 15 and 9Thruster...Followed immediately by pull ups of the same reps...So...21 thrusters, 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups.No stopping, get there anyway you can, which means if you can do 15 and 6...

Monday60 minutes of doormouse cardio circuit...killed me.burpees, stairs, plate twists, bench jumps, burpees, etc. etc. etc.one minute on, half minute offTuesdayGot trained by Zultan, a former Mr. Miami bodybuilder. He pushed me in new and different ways. Heaver...

Saturday was a rest day, watched basketball, ate Andiamo pizza (!!!) and shopped for mothers day.Now listening to the classic DJ Unibomber-Do A Trick Or Something mixtape from 1998. SO good. Also listened to the Rub's 1994 hip hop mix during the workout. Solid as a...

Morning class was a good one.Sprints, ladder and cone drills, burpees, band work, more sprints, slams, drills, planks, push ups and long jump burpees to finish. It was a very humid day so the sweat was a pourin'.After that, on to the gym for-bicep curl/shoulder press...

30 minutes doormouse cardio circuit...one minute on 30 seconds off.jacks, burpees, stairs, deadlifts, pullups, push ups, etc.3 super sets (one exercise after the last, no rest with the same bar never touching ground)@ 65 lbs...barbell bicep curl x10jump squats x10over...

Yesterday I saw a full 180 in a client. It was his third session. He had come in looking for what everyone looks for. Six pack abs. Fine, yes, you can have that. Stop eating, move to a third world country. Abra cadabra, six pack abs revealed. We all have a six pack...