Monday (Chest/Back/Legs, Heavy)

Circuit 1

• Flat Barbell Bench Press: 6 repetitions at six repetition max weight
• Bent Over Barbell Row: 6 repetitions at six repetition max weight
• Barbell Back Squat: 6 repetitions at six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 2

• Incline Barbell Bench Press: 6 repetitions at six repetition max weight
• Lat Pull Down: 6 repetitions at six repetition max weight
• Deadlift: 6 repetitions at six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 3

• Standing Barbell Shoulder Press: 6 repetitions at six repetition max weight
• Single Arm Dumbbell Row: 6 repetitions (each arm) at six repetition max weight
• Barbell Lunge: 6 repetitions (each leg) at six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

STRETCH

REHYDRATE

Wednesday (Chest/Back, Moderate)
Circuit 1

• Flat Barbell Bench Press: 6 repetitions at 60% of six repetition max weight
• Bent Over Barbell Row: 6 repetitions at 60% of six repetition max weight
• Perform both exercises in a row over the course of two minutes
• Do the super set five times through without resting

WATER BREAK

Circuit 2

• Incline Barbell Bench Press: 6 repetitions at 60% of six repetition max weight
• Lat Pull Down: 6 repetitions at 60% of six repetition max weight
• Perform both exercises in a row over the course of two minutes
• Do the super set five times through without resting

WATER BREAK

Circuit 3

• Standing Barbell Shoulder Press: 6 repetitions at 60% of six repetition max weight
• Single Arm Dumbbell Row: 6 repetitions (each arm) at 60% of six repetition max weight
• Perform both exercises in a row over the course of two minutes
• Do the super set five times through without resting

STRETCH

REHYDRATE

Friday (Chest/Back, Heavy, Legs, Moderate)

Circuit 1

• Flat Barbell Bench Press: 6 repetitions at six repetition max weight
• Bent Over Barbell Row: 6 repetitions at six repetition max weight
• Barbell Back Squat: 6 repetitions at 60 % of six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 2

• Incline Barbell Bench Press: 6 repetitions at six repetition max weight
• Lat Pull Down: 6 repetitions at six repetition max weight
• Deadlift: 6 repetitions at 60% of six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

WATER BREAK

Circuit 3

• Standing Barbell Shoulder Press: 6 repetitions at six repetition max weight
• Single Arm Dumbbell Row: 6 repetitions (each arm) at six repetition max weight
• Barbell Lunge: 6 repetitions (each leg) at 60% of six repetition max weight
• Perform all exercises in a row over the course of three minutes
• Do the circuit five times through without resting

STRETCH

REHYDRATE

This program goal is Increased Strength, but can easily be modified for a different goal. For Muscle Growth, adjust the goal repetitions to be 8-12, the loads to be 8-12 repetition max weight (respectively) and perform all exercises in a row over the course of 90 seconds. For Maximum Strength, adjust the goal repetitions to be 1-5, the loads to be 1-5 repetition max weight (respectively) and perform all exercises in a row over the course of 4-5 minutes.

Until next time, may your journey be rich in spirit and sport!
Mitchel

October 29, 2013

When you think of a composition, you see the organization and orchestration of several moving parts. Playing apart with disjointed timing, the elements are disharmonious and disruptive to the listener’s ears. Your consciousness listens to your mind and the elements swirling around in it. It can entirely makeover the way you experience day-to-day life if you arrange the elements to craft an elegant composition.

Compile, Compress, Complete

• Compile a list of the thoughts and ideas that swirl around in your head.
• Compress the story of the thought/idea down to its most current state.
• Complete one micro task towards advancing a good thought or idea

Not aggressive, but directed and motivated, your energy will flow in a positive direction. Each adjustment you make to your composition brings you closer to becoming a true work of art!

Fall and winter seem to be everyone’s favorite time here in New York City. Temperatures are mild and the atmosphere is fresh and festive. People find great comfort indulging in Pumpkin Spiced everything and tremendous joy showing off their most expensive and fashionable outerwear. If only the changing environs didn’t provide the perfect conditions to allow for a seasonal surprise that can temporarily cripple you…”Stomach Flu”.

More accurately named, norovirus is highly prevalent in the fall and winter and absurdly contagious. I just finished a bout of wrestling with this beast and through a lot of experimentation have found a few naturopathic strategies that made the worst of the worst less disastrous.

Tumeric Power Shot: one of the reasons the belly aching is so bad is because of intestinal inflammation. Dissolve a teaspoon of Tumeric and a teaspoon of cinnamon in 2 oz. of hot water and add a small amount of honey. Then, shoot it back every 2 hours!

Ginger & Lemon: these two lovebirds always go together. Best in juice form, have a tall lemon ginger juice first thing in the morning and last before bed while fighting off the illness.

Fasting: typically, the BRAT (bananas, rice, applesauce and toast) diet is recommended. However, eliminating sugar and starch from your diet is a good look while sick. Furthermore, straight up fasting (drinking only water) allows your body to use its natural healing resources to fully detoxify and recover more quickly. Try it for a few hours at a time at first, and then work up to taking a whole day off of food while drinking 3-4 liters of water.

Get Moving: with terrible cramping and bathroom issues you might think lying in bed in the fetal position is a good idea. Strangely, I found myself in far less pain when I got out to teach a #bootcamp class. The circulation was just what it took to reduce the stomach aching and the queasy feeling.

I hope you don’t end up needing this list, but if you or someone you’re fond of ends up doubled over with “stomach flu”, rely on these methods to get over it as quickly and comfortably as possible.

In spirit and sport,

Mitchel

October 25, 2013

Here is one part of a convo I just had (my friend is the gray box, I’m the blue box). The topic was food addiction or unconscious eating. It made me recall the first fast I was ever on. So much enlightenment came from it!

You might discover that many times you go to take a bite of something that it’s not always because of hunger. Be honest with yourself and identify your triggers…what sets your wheels in motion? #food #addiction #fitness #health #training #diet #mealplan

October 18, 2013

Composed: Part 1

Whether it’s an invigorating wave of sudden inspiration or a windy flurry of anxiety and stress, allow the ideas to come into the picture and fully display themselves before acting upon them. Seeing them is of higher priority than reacting to them.

To be composed is

Sit, Take, Pay and Watch

1. Sit still, listen to the voice(s) playing in your head
2. Take a close look at the images and stories they are projecting onto the walls of your mind
3. Pay close attention to the immediate reaction that they evoke from you
4. Watch how quickly you are inclined dance and flutter with them

Tamed, timed tranquility will serve you as THE anti-anxiety pill. A calm, composed you is a more powerful and graceful you!

October 8, 2013

Monster body weight and agility circuit! Gimme 5 sets with :30 rest between sets!!!
#strongevity #nyc #fitness #fit #trainer #personaltrainer #health #happiness #workout #transformation #raw #vegan #organic #nutrition #weird #sustainable #relationship #trick #self #supplement #growfromwithin #ripped #muscle #loseweight and #bodyfat #eatclean #healthy #food #nfl #agility #strength