Yin-Yang Cycle Week 2: 8/8-8/14

Sam, previously: Week 1 here ^ 8/8 Chest & back – yin (5 days since last trained) Smith Machine flat bench 6-2-2 *weight of machine not included (Pre @50) @70 / @100 6 (rpe 6) / 8 (rpe 7.4), 8, 8 (rpe 8.4), 6 Rest :60 BB bent over row 4-2-2 @135 / @95 8, 6…

2-a-W Week 9: 7/25 – 7/31

Sam, previously: Week 8 here^ 7/25 Rest Day 7/26 Chest (7 days since last trained) Incline machine bench @85 / @105 10 / 10, 10, 10, 10 Rest :60 DB flat bench press @50 8, 8, 8 Push-up 8, 8, 8 Rest :60 Single-arm cable fly @35 8, 8, 8 Rest :60 7/27 SPARTAN SUPER…

2-a-W Week 8: 7/18 – 7/24

Sam, previously: week 7 here^ * NOTE: Training taper for Spartan Super 7/18 Chest & back (5 days since last trained) BB row @135 10, 10, 10, 10 Pull-up 8, 5, 5, 5 Rest :90 Supine BB bench @65 / @75 10 / 10, 10, 10 Chest dip @bodyweight 7, 10, 10, 10 Rest :90 DB…

2-a-W Week 7: 7/11 – 7/17

Sam, previously: week 6 here^ 7/11 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (squat) / @90 “” / @135 “” / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90-2min BB hip thrust @225 / @275 12 / 10 x4…

2-a-W Week 2: 6/6 – 6/12

Sam, previously: week 1 here^ 6/6 Legs (4 days since last trained) Warm-up as needed BB squat (Pre-set of 5 sec pause for 10 @95lbs) 4 of 6-8 @155 (first 2 were 8, second 2 were 6) Post-set same as pre-set Rest :90-2min BB hip thrust 4 of 10-12 @225 Rest :90 DB lying leg curl…

2-a-W Week 1: 5/30 – 6/5

Sam, 5/30 ARMS Warm-up DB lateral raise 45lb plate curls and overhead extension 3 of 10 Seated negatives *6 sets 1-3 @60lbs 3 of 6 Rest :90 4-6 @30lbs (full ROM) 3 of 8 Rest :45 Cable negatives push down *6 sets @80lbs 3 of 6 Rest :90 @42.5lbs (full ROM) 3 of 8 Rest…

Training Programs – Twice-a-Weeks –

Sam, I want to inject more fitness related content into this site. To start, I’ll log the workout split I’ve been doing since late May/early June. I was on the fence about posting any programs at first but soon realized I wouldn’t be at risk of losing my potential business by sharing what it’s like…

What’s It About?!

Sam, This piece of advice may need to go without being said, but I’ll talk about it anyway. It deals with that simple question in the title. To most non-writer/non-artists, asking “What’s it about?!” may seem like the natural way of expressing interest in whatever the artists is doing. This may be true in concept….

Wellness for Two, Four, Sixteen . . .

Sam, The essence of my Author’s Platform is to form a community of two seeming opposites: the literary and the active. As far as I see it, our brains, our bodies need a balancing of art and sport. Each target separate parts of the brain. We may have a physically dominant side (the easiest example…

Living is Writing

Sam, I know the title of this post may sound a little dramatic but think about what the statement is saying. I’m not saying we should do nothing else but write, live inside our own spaces (physically or mentally), and dismiss all opportunities to get out and be a part of society. Actually quite the…