Covid19 put a hold on things but we are finally getting back into the groove!
This is the Reverse Close Grip Bench Press
21's with a Bench
Ab / Core Workout
On June 2nd, we celebrated Rickey's 66th birthday! Rickey and I have been lifting together since I started working at the hospital back in 1994.
Bench Press using 3-1-2 Tempo (sorry I said 3-2-1 in video haha)
June 16th 2020 on the quest to get my 6-pack out of the cooler... My weight class is 148 but I would like to be that weight naturally which would also help me with my endurance training for races.
If you want more training, you may consider my other blog entry related to martial arts at
In reality this is a base template but I mix even this up depending on my crazy schedule. I may even do a variant of the West Barbell/ Conjugate workouts mixing part of whoever and whatever just to keep my body confused and adapting.
Below are a couple of workout examples I have done in July...
I'm really working on the diet part... ahhhhh it's a process for sure!
We are always loading and unloading and jumping with different weights to meet everyone's lifting needs and sometimes just to confuse our muscles for growth... good times!
This one above was done like a Superset circuit of 3
4 & 5 were done as straight sets
6 and 7 were done as supersets
Breaking 6 Million Pounds Lifted for 2020!!!
So many people come and go like fads... Here was the MMG crew the day I broke 6 million for 2020!
My daughter is super strong!!
240lbs at the top of a pyramid type workout
I thought I'd never be able to use the big plates on the Incline Press
Slowly working to beat my 270lb Bench press record
always thankful for good spotters!
Frequently asked questions
Q: What's the best diet to be fit?
A: Good question. Every day it seems there are more and more research and opinions out there. First and foremost, you need to know your body, lab workup, etc to see where you are already and what your doctor says. Then moving forward, I would get a fat % check using calipers. I will say the Garmin scale is always within 1% of my calipers so that is pretty good. POD Tests, underwater tests are even better but more expensive. I have found my best success with Moderation since I am not a professional etc. I know I will not give up certain foods so I allow for them and simply try to monitor what goes in is equal or less than the calories I'm burning. Treat your body like a car getting fuel. You're eating to live not living to eat sort of speak. If you really want to be successful you certainly need to remember the battle is greater than 70% in the kitchen. I would watch the documentary "The Game Changers" and "The Plant Paradox" and make your own opinions. Personally, I don't plan to give up animal products but I am trying to move to a more vegetable based diet or even the Mediterranean Diet. There is way too much research proving a plant based diet improves all health and fitness factors from simply heart health to performance and beyond. Many of the other diets "appear" not to be great long term.
Short Term Diet??
Q: How do you get rid of Belly Fat?
A: By now you've probably figured out that first and foremost you have to have a calorie debt and lots of patience. I have fallen off that wagon many times. I then focus on increasing the rate of my calorie burn by increasing activity. Fat burning typically does best for me when I build muscle through my weight lifting and of course lower intensity cardio such as running, walking, or finding a cool YouTube video or Netflix movie while sitting on my stationary bike. I love the full body workout I get from karate of course. I found this video that aligns with my thinking for sure. Check it out.
I always like Arnold so here is what he says...
Q: How many calories should I be eating?
A: Honestly there are so many factors when determining caloric intake. The bottom line depends on your goals and body type in addition to your activity level. Here is a neat link I found.
Q: How do you figure out body fat %
A: I use two different methods. I use skin fold calipers and a Garmin Scale. They are actually pretty close to each other within 1% which actually surprises me since honestly I thought the skin fold calipers would be more accurate and the Garmin Scale would be a guestimate. They have multiple calculations for usage of skin calipers but I typically use 3 points as seen in this link.
The Garmin Scale uses bioelectrical impedance to calculate body composition. Evidently, it sends a current through one foot then through your body and back to the other foot. Technology is crazy sometimes but I love it! The Garmin scale also give your weight obviously and many other cool bits of info such as skeletal muscle mass, body water, and bone mass. You can review this in more detail on the Garmin Connect app which is a great app for you endurance athletes and beyond.
Q: How do you set goals based on body fat?
A: Goals for body fat are contingent upon your personal long term wellness and fitness goals but should also be realistic. I can remember when I ran for East Carolina University, my hydromacalit water based fat % results came out an error and my skin caliper based result was 3.5%. I was working out with weights as well as ranging 40-60 aerobic miles of cardio every week. Now I fluctuate between 9-14% but have a goal to stay below 10% consistently. Check out this chart.
Here is a cool link to use the information you have to set goals based on your fat % and weight and set goals for fat % and weight...
Q: Creatine? Supplements?
A: I like first and foremost having a good diet but the studies are definitely well researched for creatine and its benefit for all ages. I know it's helped me and I don't even use it consistently like I could. Check out this link...