How do you deal with a crappy night of lifting?

I was having a totally off night on my BTN Push Presses, not feeling it at all, so I finished of my last few sets with handstand push ups instead. Felt good.

Merry Christmas and Happy Holidays!

Merry Christmas and Happy Holidays to everyone. No matter what you celebrate I hope that it's filled with love, peace, happiness and fun. Happy Holidays!

PR's coming early

You have to love it when you hit something on week 3 that you didn't think you'd hit until week 6. Nailed 6 sets of doubles in the Behind The Neck Push Press with 250 pounds and finished with two 70 pound kettlebells for Scott Presses. Here's set 6 of 6:

Deadlifts

Nailed 100 dips, 6 sets of BTN Push Presses and Scott Presses and 6 sets of Front Squats. Time to end it with 5 sets of doubles for Deadlifts with 450 pounds.

Front Squats

After nailing 100 dips and 6 sets of doubles in the BTN Push Press plus some Scott Presses it was time for 6 sets of triples in Front Squats. Here's the final set with 350 pounds.

BTN Push Press and Scott Press

After doing 100 dips, here's the 6th sets of Behind the Neck Push Presses. I was going for doubles with 235 pounds and finished up with a set of Scott presses with a pair of 53 pounds kettlebells.

Beast Cardio part 5

After hitting 100 dips, 10 minutes of plate push sprints and medicine ball slams, 5 minutes of backwards weighted drag sprints and 5 minutes of seated row sprints it was time to finish it all up with 3 sets of 60 seconds on and 60 seconds off for farmer's walks. Kept these at two 88 pounds kettlebells for tonight.

Beast Cardio part 4:

 After hitting the plate push sprints, medicine ball slams, and backwards weighted drags, it was time to hit 5 rounds of 30 seconds on and30 seconds off of seated row sprints using 246 pounds.

Beast Cardio part 3:

 After the plate pushes and medicine ball slams, hi 5 rounds of 30 seconds on and 30 seconds off for backwards weighted drag sprints using 316 pounds.

Barbaran Cardio part 2

And, building off of the last video, here's the first set from the medicine ball slams.

Barbarian Cardio part 1:

Alternated between plate push sprints and Medicine ball slam sprints. Hit 10 minutes of plate pushes for 20 seconds on and 40 seconds off followed by Med. ball slams for 30 seconds on and 30 seconds off. Here's the first set of the plate pushes.

Supplements

I get a lot of questions about what supplements I use. Here's the link to the video where I talk about the current stack:


https://www.youtube.com/watch?v=Nx2_QuOkH1I#t=15


Hope you like it!

Dip Challenge Day 4

Used the dips in my evening training for the challenge on Thursday. Did a super set of 10 sets of 20 reps for dips and 10 sets of 10 reps for pull ups. Finished with as many squats as possible, without stopping, in 3 minutes with 135 pounds. Awesome night!

Here's the final set of dips.

Want to be in condition? Here's one of the best ways!

This one will build strength, speed, power, endurance, stamina, muscle toughness and more. And, it'll rip the body fat off of you while you build muscle. It's, "the Bear."

Here's my 4th of 5 sets from Tuesday night's training session.

Clean Grip High Pulls

After 100 dips, a ton of neck work, 6 sets of 4 for shrugs (with 505 pounds) and 5 sets of 3 for snatch grip high pulls (with 225, should have gone heavier) it was time for Clean Grip High Pulls.

Here's the final set. Used 300 pounds.

Snatch Grip High Pulls

Finished with the shrugs and moved onto 5 sets of 3 with 225 pounds for Snatch grip High pulls. It was too light.

Here's the final set.

Neck and Traps, Baby!!

This morning I nailed my 100 dips and worked my neck for 5 sets of 12 reps in each direction (Forward, Backward, Tilting left, Tilting right, Looking left and Looking right), then thought, "I should hit the traps tonight."

Started out with 6 sets of 4 reps with 505 pounds.

Here's the final set.

More Reasons Why I Hate Society

I'm right there with Marisa Inda's shirt on this one. No Roids, Just Rage!!

 

 

In my lifetime we've seen the obesity rate skyrocket not just in the United States, but throughout the world. More and more, society just keeps on getting fatter, sicker and weaker and no one seams to care at all.

Now, I'm not judging someone that's obese. I couldn't care less. I'm not saying that you're a bad person if you happen to be obese. Not saying that at all.

What I am saying is that I'm sick of seeing loads of people sending themselves into an early grave that's completely avoidable.

Let's take a look at some of the smattering of people out there.

 

 

Yes, America, we're really honoring that image that God made us in aren't we.

Now, before you get on your own soapbox and tell me that we need to have empathy for people that are obese and sick, let me just say, "Screw You!"

Over the last few decades we've done nothing but give empathy to the obese, overweight, out of shape and sick. And guess what?

It's caused people to get bigger, fatter, more obese, sicker and more out of shape.

Empathy doesn't help people, it gives them excuses!

Because of empathy we have a majority of the population that carries gigantic amounts of body fat, which in turn causes severe health problems and we give them every excuse in the book.

Oh boo hoo, I don't give a shit that your parents and grandparents are obese so it's in your genes. Just because you have a genetic disposition doesn't mean that you have to act on it.

Guess what? I have a genetic predisposition for obesity. Don't believe me. My great grandmother was     6 feet 3 inches, weighed in at more than 330 pounds and was the bouncer at her husbands bar. And she's the average in my family.

Yet I'm not obese. Want to know why? Because I have pride and respect for myself.

If you truly love yourself and have respect for yourself wouldn't you want to take the best care possible of yourself?

I thought so too!!

Oh no, you're stressed at work. Shut the fuck up. Yes, Cortisol can help your body store fat, and it can make burning away the fat much harder. But you know what? Everyone has stress at work. Some of the healthiest, most fit and most ripped people I know are under some of the worst stress that I know and they haven't gotten obese and out of shape and sick. You don't have to either.

Oh, you don't have money to have a gym membership or to eat right. I don't really fucking care!

I don't train at a gym and neither do many of the healthiest, most fit and most impressive specimens out there. You don't need a gym and a ton of fancy equipment to get fit and healthy.

And, you'd be surprised. If you spend money on nothing but meat and veggies, you'll save money and be healthy and more ripped.

Also, yeah sure, you have a fucking IPhone, an Ipad, a huge screen TV, DVR, a laptop and a fucking SUV, yet you don't have money for good food. Sure! I'm not buying it!

Get your priorities in line. Your health is the only thing that you truly have. It's the one true wealth. It's much more important than all the latest technology out there.

Hmmm....you don't have time. Some of my clients have created phenomenal results in 3 trainings sessions a week, each of which lasted no more than 15 minutes. That's less than an hour a week. If you can't find an hour a week to devote to your health, you have serious problems.

Oh yeah, you don't have time to train yet you've seen every episode of "Two Broke Girls," every season of each of the "Real Housewives" garbage, every episode of "Breaking Bad" and you watch so much fucking television that you've ran out of room on your DVR. But you don't have time to train, huh?

Let's stop it with the excuses.

You're worth it!

You're worth the health!

You're worth the fitness!

You're worth having a body that you're proud of!

Now, stop with the fucking excuses, start eating the way that you know you should, stop the slovenly lifestyle and the sloth, and start training hard and heavy.

I'm sick to death of looking down the street and seeing pregnant looking men. Seeing women with huge bellies. Seeing hanging flesh.

Nutrition expert, Jon Keifer once said, "Not long ago you had to go to the circus and pay money to see someone that was over 300 pounds. Now you just have to walk down the street."

It's really sad!

I know scientists that joke about how were not homo-sapiens anymore, that we're now de-evolving into homo-obesus. That's sad!

That pisses me off!

But, what's worse is that people don't seem to care at all!

Most people couldn't care less that their guts are so big they haven't seen their private parts in decades. They find nothing wrong with being on a shit-ton of medication. They have no qualms about living a life full of aches and pains. They don't see anything wrong with the fact that walking across a parking lot almost gives them a heart attack.

And that's just bullshit!

Start loving yourself again!

Start respecting yourself again!

And train your ass off to create a health, fit and vital masterpiece.

Here's some inspiration for you:

Steve Holman in his mid 50's

 

 Beautiful powerlifter Sammy Cohen

Clarence Bass in his 70's

Fitness Bad Ass Dana Lynn Bailey


Now go train hard and make your own masterpiece!!

I'm out,

Brett

Dip Challenge Day 2

Yesterday was too easy! Hit 100 reps in 4 sets (sets of 25 reps). Today, made it harder. Used bodyweight plus 35 pounds. Hit 100 reps in 5 sets (sets of 20). Here's the first set of the day.

Why? Because F#$% Gravity, That's Why!

How do you finish up after hitting 100 reps of dips, 6 sets of Behind the Neck Presses and 6 sets of Front Squats? You nail 5 sets of doubles on deadlifts with 435 pounds, that's how you finish up. And why? Because, Fuck Gravity, that's why!

Fun with Front Squats

Started out nailing 5 sets of triples with 315 pounds, then finished up the 6th set hitting 5 reps. Felt awesome.

Some Monday Night Push Presses

After a two year lay off from these, it's nice to know that I'm still pretty good at them. Here's the 6th set of doubles for the Behind the Neck Push Press with 225 pounds.

The Dip Challenge Begins

Decided that I hadn't done a monthly challenge in a while so I decided to do one this month. As of today I'll be hitting at least 100 dips every day. They can be normal dips, ring dips, weighted dips, reverse grip dips or what ever. But, there has to be at least 100 of them each day. Here's the 1st set for today.

The Quest for 200 begins

Today marks the first day of my quest to push my bodyweight up to a muscular and powerful 200 or more pounds.

The Quest for 200!

Alright. For my second post I thought I'd share one of my personal goals with you all. Starting on Monday, December 8th I'm looking at pushing my 38 year old body past the 200 pounds mark. At my heaviest I've been a strong and powerful 195 pounds. Currently I'm a lean and chiseled 182 pounds. I'll give the official weigh in weight next week.

Here's a picture for the before shot:

Looking to add at least 20 more pounds of muscle and push the strength and power to new heights, while keeping off the body fat.

I'll keep you all posted on the methods I'm using; the eating, the training and the supplements.

Keep on checking in for more updates.

See you all soon.

If I accept you as you are, I will make you worse; however, if I treat you as though you are what you are capable of becoming, I help you become that. The only limits we face are self-imposed!

Brett

P.S. A little bit of advice from the late, great Mas Oyama:

Welcome to he New Blog, with a Warning!

Hello Everyone and Welcome to the New Blog.

Feel free to check out he rest of the blogs at:

www.brettsalphacrew.blogspot.com

www.brettstrainingblog.blogspot.com

www.brettsmartialarts.blogspot.com

www.brettsrealdefense.blogspot.com

www.brettsguitarworld.blogspot.com

I'll start with a little Warning though!

This blog is for serious people looking to get serious results from their training.

This is for the beasts out there.

Those of you that haven't fallen into the pussification of modern society.

Those of you that live for strength, muscle, power and might.

Those of you that believe Bernard McFadden's proverb that "Weakness is a Crime!"

McFadden practiced what he preached!
A superb physical culturist that's quoted with the line:
"Weakness is a Crime!"

 


This is for you!

The men and women that work hard, work smart and eat right.

No excuses! No mercy!

For those of you that want results.

If you're offended easily or believe in political correctness, this is not your blog. If you don't like a no bullshit attitude this is not the blog for you. If you believe in taking it easy and moderation then leave right now. I'm only going to piss you off.

But for you warriors out there. For you Beasts. This is your blog. We're going to be talking about real, result producing training an nutrition.

We're going to be looking at how to be your best and kick ass in life.

As my favorite quote says:

"If I accept you as you are, I will make you worse; however, if I treat you as though you are what you are capable of becoming, I help you become that. The only limits we face are self-imposed!"

Yours in strength,

Brett