Meditation Mantram

walden quoteI read an interesting piece in one of my books today. The book is called “Meditation: An Eight Point Guide” by Eknath Easwaran.

There was similarity drawn between the human mind and the trunk of an elephant. The point was that just like the ceaseless movement of an elephant trunk when it walks, so too does the mind always try to wander during meditation and daily life.
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Running With The Wolf (Poem)

Where the wolf runs I follow. We run fast and free.

We dance in the desert. I’m dancing with me.

A chorus of howling, rising up to the sky.

A circle of colors, where the wolf and me fly.

A bite from the wolf, and the ground becomes torn.

I’m sent to the dark, I start to perform.

I dance for the darks. I dance from the heart.

On my soul journey, this is the start.
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Am I Fat And Why?

Am I Fat?“Am I Fat?” Here we go…

I may step on toes with this one, but in this politically correct world where the truth is hard to come by, it’s easy to get opinions that make you feel good about yourself. While I do want you to like who you are, I will not say what people want to hear if it’s not the truth. I say what they need to hear to get the desired outcome they want.

If you want to know if you are fat or not and if you are and want to fix it. Keep reading. [Read more…]

Training Differant Muscle Fiber Types

boy and wolf squattingRep ranges are a funny thing. Lots of people talk about doing this many reps for this many sets but really have no idea why they are doing that particular number or the effect it will have on their bodies.

Generally, lower repetitions like 3-8 are most productive for creating absolute strength. Repetitions in the medium range like 10-20 produce anaerobic strength endurance. The higher rep ranges between 20-40 produce aerobic strength endurance.

The reason for such varied ranges even within a category of rep range is because people will take varying amounts of time to complete the rep. We know that it is not the actual number of reps but the time that the muscle is under tension that really causes the adaptative response. So if you do 4 reps that take 6 seconds each and I do 6 reps that take 4 seconds each, we have both worked in the 3-8 range and caused that adaptation response that would be caused by putting a muscle under 24 seconds of tension. [Read more…]

The Bear Crawl Exercise A Killer Upper Body Workout

Bear Crawl ExerciseThe bear crawl exercise is the tasty treat of the day…today. ummmm yeah, anyway. This bad boy usually starts of in a pushup like the video but doesnt have to. The point of this is functionality. This kind of training is supposed to turn you into an animal. Doesnt matter if you’re vertical, horizontal or whatever, these exercises make you able to GO and kick butt.

Since taking capoeira, falling in love with yoga and getting more involved with core performance training, my workouts are changing drastically. Thats cool, they always do or you get bored. But with this training are some exercises that are not the usual out of Flex magazine or muscle and fitness. Because of this I am going to put up one of my Commando Cardio exercises every once in a while in the form of a short video. [Read more…]

Shoulder and Arm Circuit Workout

wold and kid squattingThis is a great shoulder and arm workout to throw into a three way split schedule. Something like a “chest/back”, “lower body”, and then “shoulder and arm” type workout schedule.

As for goals it is more orientated to an overall approach. The speed of the workout ads to conditioning, while the rep ranges after the warmup fall into the muscle building range of 6-12 repititions.

The exercises are done without rest for all sets. You can rest once all the sets and reps are done. Rest while you are setting up the next circuit. Its hard not to take a break after the clean and presses but…..suck it up.

Shoulder and Arm Workout Circuit Style


Exercises Sets And Reps Rest
Clean and Presses 15/12/10/8/6 0
Barbell Curls 15/12/10/8/6 0
Close Grip Pushups 15/12/10/8/6 0
NEXT PHASE Rest To Setup  
Lateral Raises 3×10 0
Dumbell Hammer Curls 3×10 0
Triceps Pushdowns 3×10 0

Killer Leg Workout – 2 Shmucks And A Barbell

wold and kid squattingEvery once in a while your past comes back to haunt you. Back in the day, Jay and I used to do some killer leg workouts. Since our competition days though we havnt trained together much. Thats too bad because we used to have some pretty savage sessions…

Jay called the other day and asked if I was up for a leg workout. This gave me the heebie geebies because all this time I’ve been doing fitness stuff and Iron Monkey Jay is still just that..strong, ripped AND fit. But I couldnt resist. Here is an account of our killer leg session and yes, nice people were actually harmed in the making of this article. [Read more…]

35 Minute Home Dumbbell Workout That Will Kick Your Ass

home dumbbell workout gear needed
Here is a beauty of a home dumbbell workout that I use to hit my whole body. Dont let the home bit fool you though, this workout is seriously productive if you go hard and heavy enough. In the grand scheme of things I would have to qualify this as a workout for hardgainers that would like to put on some muscle mass. It also works great as a full body, three day a week program for fat loss if you restrict calories and also hit the sprints on the off days.

At the end of the post there is a 35 Minute Dumbbell Circuit Workout That Will Kick Your Ass [Read more…]

Athletes Leg Workout

wold and kid squattingThis is the little beauty of a leg workout that I have been doing to get flexible and strong in weird ranges of motion for capoeira and Muay Thai. No equipment is needed to do this leg workout. This is a lot more savage than it looks. I wouldn’t count on running any stairs the day after this one. [Read more…]

Free Muscle Building Workout Routine

rays results from his muscle building workout routineI just finished this simple yet effective free muscle building workout routine for a client of mine that wasn’t making any progress. Things were just too complicated with not enough focus on getting stronger on a few basic exercises. Here is what he will be doing from now on.
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