Check out this Blog and Youtube spot... good stuff

So I began following George St. Pierre's blog since his article in Men's Health.  I steal some of his workout ideas and try to implement them daily along with his nutritional advice and mental advice!  The guy is the best pound for pound fighter in the world and down right brilliant!

Check it out:

http://www.youtube.com/user/officialGSP

and

http://socialofficesuite.com/App/Posts/Blog.aspx?pstaid=3481

Oh yea and I challenge all you Ladder 2 Characters to try the following and give me a shout when you are ready to perform

http://www.youtube.com/user/officialGSP#p/u/7/uukj8zy801s

Give me 8 reps at least!

Pull Up Improvement

In an attempt to improve my over-all pull up and push up count I have been trying to do max pull ups and push up reps throughout my workouts each day. The key to increasing your rep count is to do every set to the max or until failure.  So instead of setting a goal of 3 sets of 10 pull ups, I either set a total rep count (i.e. 60 reps) and accomplish this over the fewest possible sets or I set a set count of 3 and do as many reps until I fall off the bar each time.  Yesterday I knocked out the following reps with varying weights attached to my waist (note - these were pull ups not chin ups / palms facing away from me):

Warm Up (body weight only, 165 lbs) - 8 Reps

Set 1: (+25 lbs) - 12 Reps

Set 2: (+45 lbs) - 10 Reps

Set 3: (+70 lbs) - 4 Reps

Set 4: (+90 lbs) - 2 Reps

Set 5: (+45 lbs) - 6 Reps

Set 6: (+25 lbs) - 6 Reps

Set 7: (body weight only, 165 lbs) - 14 Reps

Total Rep Count: 62 pull ups

So for all you guys out there who claim that little guys like me can do so many pull ups only because we have the body weight of a small dog... Take a look at Set 4 where I did at least 2 Reps of  your whopping body weight of 255 lbs.  So shut up or hit the pull up bars

For the non-believers I'll post video shortly.

Rough Weekend

So this weekend I did some hardcore Death Race Training.  I began Thursday with a Chest and Tricep Workout in the gym.  Rather then righting it all out you can see the exact workout I did along with a video of the guy who we got this from.  I say we because my brother Timmy introduced me to these workouts.  I swear the key to these exercises kicking the shit out of you is the Giant Sets and Drop Sets.  A Giant Set is performing 3 exercises (targeting a muscle group) in a row with no break.  After the 3rd exercise you take the break.  A Drop Set is similar except you rep each weight until failure and then drop the weight by a certain increment (usually 5 - 10 lbs) and continue until you have dropped the weight 3 times.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-2-day-8.html

My weight for each exercise was as follows:

• Flat Dumbbell Press @ 95 lbs each w/ drop set of 85 / 75 / 65
• Flat Bench Flyes @ 65 lbs each w/ drop set of 55 / 45 / 35
• Incline Cable Flyes @ 65 lbs each w/ drop set of 65 / 55 / 45
• Cable Crossovers @ 50 lbs each w/ drop set of 50 / 40 / 30
• Tricep Cable Pushdowns @ 70 lbs w/ drop set of 70 / 60 / 50
• Reverse Cable Pushdowns @ 50 lbs w/ drop set of 50 / 40 / 30
• Giant Set @ 65 lbs
• Head Smackers
• Skull Crushers
• Rockers

Friday I gave my muscles a break and worked my liver out @ the Old Rail Tavern in Barrington.  I know, I know but it was the Phillies season opener.  So that started at 12:45 and went until 10:30 pm.  I was hammered.  I slacked Saturday as well with no lifting but only a cardio workout.  Saturday night I worked out the liver again w/ an all night drink fest in my old stomping ground of Manayunk.  That ended about 2 am and I had already texted Brian to workout at 10 am Sunday morning.

Sunday Morning it was only me and Brian as the rest were all too hungover to join.

The workout was as follows:

3 Stations @ 6 minutes each:

Station I:  Wood Tossing & Chopping... as always

Station II:  Tire Flip - down and back / followed by Medicine Ball Reverse Chop - 10 reps each side

Station III:  Bear Crawl while dragging a 100 lb heavy bag behind us

oh yea... repeat this circuit a 2nd time for another 18 minutes.

Finish w/ our classic 20 lunges forward, backward, side to side and split.  This was followed by a dropset of frogger hops and tricep pushups.  The break between rep counts was an equal amount of deep breathes.  We started at 10 and took it down to 0 with a final 10 tricep pushups.

Brian almost puked!