Thursday, September 30, 2010

Put the Power of one of the greatest human beings alive to work for you...

In life, there are a few indisputable facts, rules, etc. Common knowledge that we all know to be profoundly true. If people don't know these, then we're all responsible for making sure that everyone knows them. If we don't tell them to everyone, then we're making grave mistakes... horrible, borderline unforgivable sins. Here are the top ones in my mind:

1. Treat others as you'd like to be treated.
2. For every action there is an equal but opposite reaction
3. R. Lee Ermey is one of the greatest human beings that ever walked the face of the earth. You didn't know that last one? I feel sorry for you. I really do! It's just a known fact that R. Lee Ermey, the greatest drill instructor in the history of film, is also the greatest, most profound source of motivation and is the most adrenaline-spiking, ass-kicking human beings in the world who exhales pure testosterone every time he breathes. Right now, scientists are studying the theory that the R Lee Ermey's piss might be nature's perfect source for hormone replacement for old men and girly, little boys.
Make sure you drink a gallon of water before you let it rip on this one, Sarge!

Lots of us know that visualization is really important for achieving goals. A lot of us think about what we want, picturing ourselves getting it as we work towards it. I also like to use mental images when I'm training to keep me motivated and keep me going. I'm sure a lot of you do the same, for better or worse. How many times have you convinced yourself you were too tired to go on with things you've done before... only to fail at these easy tasks? I'm guessing more than you'd like to admit.

Well, sometimes it's not enough to block out the notion of fatigue. It might be necessary to think of something else. Maybe some motivating image in your mind. Well, this is the reason why R. Lee Ermey is several layers of awesome!
Somewhat to my surprise, I've gotten a quite a few questions about how to make a 20-30 minute workout and how to combine weights with BW. There's no real magic or rhyme that you have to follow. So, here are a few, choice routines along with some images to weld into your head. When you feel like quitting, just think of R. Lee Ermey, breathing down your neck, contemplating which of his fists hurts more when he punches the shit out of you for quitting like a little bitch...

Rope and Kettlebell Fun
I do this one with a 57 lbs KB and my 2" thick, 12' long rope...
30 kettlebell swings
2 trips up the rope
Repeat 4 times

Sandbag+8 count bodybuilders
My Sunday Evening Workout...
30 Eight-count bodybuilders
5 get-ups on each side w/ 75 lbs sandbag
12 Good Mornings with 100 lbs sandbag
Repeat 3 times

Kettlebell + Perfect Push-up
This one murdered me the other day...
15 Handstand push-ups on PP
5 Bicep curl-clean+bent press+windmill w/ 45 lbs, each side
10 One arm Push-ups, each arm, on PP
Repeat twice
Now remember this, ladies, there's ain't no magic to puttin' together weights with BW. If you're whinin' 'bout only havin' 20-30 minutes to work out, you're just not tryin' hard enough to make the most of your time. If you're ever draggin' yer ass during a workout, thinkin' of how bad it sucks, just think of me!

7 comments:

Matt said...

I'm thinking of making pushup handles. I know you really like your perfect pushups. I'm wondering if you like the rotation feature, or just like having the handle.

Zac said...

I ended up buying a perfect pushup knockoff, and I will attest that it really makes teh pushup harder. After my last comment I searched you blog and found you had commented on the same.

Justin_PS said...

Matt, I really love the rotation feature on the PP. The extra stand-off on the handle alone doesn't provide the same workout. I haven't found a satisfactory way to improvise this just yet. I've heard of people just rotating on a suspension device. That would make for a pretty advanced workout though!

Zac and Matt, I have another, upcoming blog about the PP. I just need to take some pics....stay tuned!

Ian-HomeWorkoutBlog said...

If your circuit includes double digit one arm pushups AND handstand pushups, it's official - you're a beast.

Nice work!

-Ian

Justin_PS said...

Thanks, Ian! Keep up the work on your side of the internet!

Anonymous said...

Is your sandbag homemade, if not, what maker do you recommend? Thanks.

Justin_PS said...

I made my sandbag and I described how I did it here...

http://thebodyweightfiles.blogspot.com/2010/05/enter-sandbag.html