Underground Fitness- strength day 11/23/09
today I hit chest, tri's, and some single joint leg stuff... Incline Bench Press 135x10 185x6 225x6 255 x 6,6,5,5 Cable flies from flat bench 60each x12 80each x 10,10 90each x 10,10,10,8 SUPERSET w/ 1-leg leg ext 150 x12,10,10 and 1-leg leg curl 112.5 x6,6,6 cable upward flies 80each x 12,12,10,10 SUPERSET w/ calf raise 180 x 15,15,15,12 DB bench 95's 12,10,9 BW dips 12,8,8 SUPERSET w/ close-grip bench 225 x 8,7,6 triangle tricep pushdown 160 x 15,15,12,12 check me out at

11-20-2009 RTK Ballistic Block III Week II Heavy Day
z LCCJ, 32 on first rung of all ladders 1x(2,4,6,8,10) 4x(2,4,6,8) closed COC 1.5 easily with both hands, multiple times. Time to move up. Bent 18 60d nails in between rungs Time = 62 minutes lbs moved = 25,200

11-18-2009 RTK Ballistic Block III Week II Medium Day
Z arm bars LCCJ ladders with 28s 3x(2,4,6,8) 2x(2,4,6) Figured out how to move hips. will get a couple ladders of 10 on Friday. Worked in COC, pinch, plate curls, HLRs, a couple of BUPs work time = 45 minutes lbs moved = 18,816

A Healthy Twist on Ramen Noodles
Ramen Noodles... If you ever wanted a weeks worth of food for $5, this is what you buy. Ramen by itself isn't enough to sustain you, but with a few easy additions, you can make healthy Ramen noodle recipes! Make healthier Ramen Frozen peas, carrots, or corn You can buy a bag of these individually or mixed in the f

A New Direction...
Sometimes I flip flop on the goals of my training. Some days I want to gain weight, other I just don't have an appetite. I want to lift heavy, and then I want to go high volume. Also, like many other guys, I think I have been focusing on just building muscles and neglecting the other aspects of fitness. This will no longer be the case. I have been working on my balance and flexibility aggressively for the past 3 days and have noticed minor progression. I am excited about doing the splits and walking on my hands. I feel that these two skills are uncommon and perhaps the novelty of the two help to motivate me. Ninja Warrior... ever heard of it? I wa