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6-10-15 Warm Up Band Bad Girls 1 Leg Curl 1/2 Kneeling Pallof Press 1 Arm Row Band Dislocate 4 sets of 10-12 each Power Snatch from Hang 150x2,3,4,3,5 135x5,5,5 Close Grip Bench 225x2,3,4,3,4 195x5,6,7 1. Hanging Leg Raise 4x10 2. Inverse Curl -135x8,8,8,8 3. Leg Extension...

6-7-15 Took extra day off 6-8-15 Warm Up Circuit hyperextension 1 arm pulldown 1/2 kneeling 1 arm press sidebend standing calf raise with 1 kettlebell 4 goes, 10-12 reps each Clean and Press with Fat Gripz 145x3,4,5 125x5,5,5 I had to pull the Fat Gripz off the bar for the last set...

6-6-15 Some stretching Scarecrows for upperback Hip abduction with band Some Curls Tricep Pushdowns Jumps 4 jumps to the base step 6 jumps to the base + one riser Not much of a workout. Just trying to add a little bit of work, and be ready for the next weeks real sessions.

Kelly Starrett is awesome. I haven't read his book, but I've checked out many of his Mobility WOD: Youtube Videos. He does a great job of explaining what correct positioning/posture/movement should look like. And I'm always looking to pick up new stretches, pre-hab or activation stuff. Plus...

6-4-15 Warm Up Circuit HyperExtensions Upper Back GM's Clam Shell with Band Landmine Abs, side to side Peterson Step Ups 3 runs through, 10-12 reps each Giant Cambered Bar Box Squat 135x10,10 155x10 175x10 185x10 Seated Dumbbell Press 70x3,4,5,4,8 60x6,6 paired with Wide Grip...

6-2-15 Warm Ups Leg Abducturs with Band 1 Leg Curl 1/2 Kneeling Pallof Press Band Pull Apart Band Shoulder Dislocate 4 sets, 12 reps each Power Snatch From Hang 150x1,2,3,1,2,3 135x3,3,3,3,2 Close Grip Bench Press 225x1,2,3,1,2,3,2,2 205x4,4,4,2,2 1. Hanging Leg Raise 9,8,8,8 2...

Full body workouts, with lots of lifts standing on your feet are my favorite by far. I love all manner of cleans, presses, snatches and pulls. From the floor, from the hang, from blocks. It is great to be able to do all these lifts again. It's cool to see you are doing them as well. Do...

5-30-15 Some stretching. Pull Down Abs Reverse Hyper Extension Scarecrows with Dumbbells 3 easy sets of each Box Jumps 6-7 jumps to "base" 3 jumps to "base + 1 riser Some curls and tricep extensions. Pinch Grip Holds. Just an easy workout. Last workout of the week, to make sure I'm not...

5-28-15 Warm Ups Hyper Extension Upper Back GM's Clam Shell with Band Landmine Abs Peterson Step Ups 2 runs thru the circuit, 10-12 reps each High Box Squat, Giant Cambered Bar 95x10 115x10 135x10 155x10 175x10 Seated Dumbbell Press 65x2,2,2,2 60x4,4,4,4 paired with Wide Grip Pullup...

5-26-15 Warm Ups Seated Hip Adductors with Band around Knees Single Leg Curl 1/2 Kneeling Pallof Press Band Face Pull Pec Stretch 2 circuits, 10-12 reps Power Snatch from Hang 140x2,2,2 120x3,3,3 Close Grip Bench Press 225x2,2,2,2 205x4,4,4 Hanging Leg Raise 4x8 Inverse Curl 135...

5-24-15 Warm Ups Hyper Extension 1 Arm Pull Downs 1/2 Kneeling 1 Arm Press Side Bends 1 Foot Calf Raise 2 circuits. 10-12 reps Barbell Clean and Press w/ Fat Gripz 145x1, 5 singles 125x3,3,3 paired with T-Bar Rows 160x6, 4 sets with pause at bottom and hold at top 135x8, 4 sets, pause...

My theoretical plan for the next month looks like... Day 1 Heavy Standing Barbell Clean and Press with Fat Gripz T-Bar Rows Stiff-Legged Deadlift Dips Day 2 Light Power Snatch from Hang Close Grip Bench Press Hanging Leg Raise Glute/Ham Raise Day 3 Medium Seated Dumbbell Press Chin Ups Some...

Missed a few updates! Last month was pretty much Dumbbell Incline Press Back Stuff Leg Stuff Standing Dumbbell Clean and Press Back Stuff Leg Stuff The first week I worked up to 85x3 on the dumbbell incline press, and 55x3 on the standing dumbbell clean and press. I figured this was close...

4-21-15 Some abs/low back Incline Dumbbell Presses Chinups Step ups Romanian Deadlifts 4-23-15 Sidebends Standing dumbbell clean and press V-Grip ChinUps Terminal knee extensions with band Partial deadlifts in rack, against bands 4-25-15 Dumbbell incline bench Hang cleans Step ups Stiff...

If you're lacking micronutrients, you need to add some! You could foliar spray with kelp extract, or soak kelp meal in water for awhile, and use that as "nutrients" when you water. Even some epsom salts disolved on water will get you some magnesium. You could top dress with some crab shell...

No disrespect to these two fighters, but Roy Jones Jr was pretty awesome. Brash and confident outside the ring, but not as in-your-face as Mayweather. And then in the ring, he was just awesome! So much style! Arms just hanging straight down, not moving his feet, but untouchable! Head...

Also its cool old-ass Cro Cop avenged his hellacious loss to Gonzaga. I missed that last week.

I would have liked to see Rockhold show a little more respect for a former champion post fight. I totally want to see Jaqueri get the title shot. You can't leapfrog the #1 contender, by beating the #2 guy. So, i guess I agree with you. But I will watch Rockhold's next fight.

Did you guys hear it when Luke Rockhold elbowed Machida in the head at the end of the 1st round Saturday night? WHAM! I can't believe Machida answered the bell for the 2nd.

Alright! I can use the old soil so the worms don't have to start from scratch with paper and rocks. I can feed them scraps for better results. Can I feed the worms a top layer of compost from my outdoor compost pile? Can I just sprinkle all my meals on top?