Hey guys, Here’s your Friday workout.  We’re going to add in a bit of extra arm and shoulder work to sculpt and shape a bit.  1. Deadlift: 3 sets of 6-8 reps (struggle on last rep of each set) 2. Incline Press: 3 sets of 8-10 reps 3. Side Shoulder Raises: 5 sets to fatigue (no more than [...]

Hi Ladies, We’re stepping up the intensity a bit today.  This will be short, but quite intense.  Try not to rest longer than a minute between any of your sets, and if you require less rest time, even better.  Sumo Deadlift: 5 sets of 12 (reduce weight a bit) Shoulder Pushups: 5 sets of 6 Superset             [...]

Hey guys, We’re only making a couple changes to the first two workouts of the week.  They are important however so read careful.  As you’re getting stronger it’s increasingly important that we periodize certain exercises, and exercise intensity in order to maintain gains without burning out.  Refer back to the first workout vid if you’d [...]

Hey all, As promised, here’s my own progress update.  This video was shot the night I got back after a week in Thailand, where I ate and drank more than I should have.  I maintained my training according to the same principles this program is based on, but exclusively with bodyweight exercises, which may be [...]

Well into our third week of the program now, you should already be seeing notable results in tone and fat loss (if you aren’t, contact me).  If you’ve implemented the principles from the first two videos, you’re already implementing our new topic, calorie shifting.  Most simple carbohydrate sources are calorically dense, and the cutback of [...]

We’re well into our second week now, and this is your second nutritional component of the program.  This provides the flip side of the our first nutrition video on Insulin maximization in your post workout meal.  Insulin is perhaps the strongest anabolic growth hormone in the body, the impact of which can rival steroids when [...]

Weeks 2 and 3: Monday: Deadlift:  3 sets of 3 reps using 60 or 70 % of 5 rep max Chest Press:  3 sets of 3 reps using 60 or 70 % of 5 rep max Shoulder Press:  3 sets of 3 reps using 80 to 90 percent of 3 rep max Biceps Curl:  3 sets [...]

Hey all, The first dietary change I’m going to have you make is to EAT MORE…but for our purposes, we’ll focus on when to eat more of what.  Hopefully by this time you’re 1 or 2 workouts into the program.  I generally have my clients jump in and wait a session or two before they [...]

  Hey Guys, Here we go.  Week 1 focuses on conditioning the two fundamentals, the deadlift and the chest press.  We’re working the same series 3 days this week, so don’t kill it on day 1, it may hit you hard as it did me.  For the two primary exercises, we’re not going to push [...]

Hey guys, The program is based on two primary exercises; the deadlift and the chest press.  They should both be performed with controlled , high tension movements, without throwing or heaving the weight.  Hi tension meaning the strain of the exercise isn’t localized, but it recruits all surrounding muscles and your core to stabilize and [...]