Deep, random thoughts by a rogue coach and some knowledge dropping

Are lifting teeshirts for us the equivalent of Affliction and Tapout for the general population?

I mean, we already advertise by our physique, if you have a closet full of shirts that say:

“do work”


“Go heavy or die”

“look at my snatch”


etc, etc… you may be crossing the line from lifestyle into douchebaggery.

What hobbies do you have outside the gym? What music do you like? Are you into cars, bikes, vintage art, whatever?

Diversify that wardrobe peeps… You don’t need to head out for a night wearing the same shit you wear when lifting.


What is the best “bang for your buck” ab exercise you can do with ZERO equipment?

Planks. Front, side and reverse.

Try to tell me otherwise. They are magical.

The two variations smack around these muscles:

  • Abs (Clearly)
  • Lower back
  • Erectors
  • Traps
  • Rhomboids
  • Rotator cuff
  • Delts
  • Pecs
  • Glutes
  • Quads
  • Hip abductors
  • Hip adductors
  • Hamstrings
  • Obliques

Now go ahead and tell me, what other ab exercise WITHOUT EQUIPMENT, will give you the same shit that a plank does?

If you want to help shoulder health along and really stick it to your body, try the reverse plank.

Its hard and if you have tight shoulders, this will be damn near impossible (as my board-like ass can’t do it). But loosen them up over time, do this exercise for core (along with the other planks) and watch your mobility and core strength shoot up.

I can’t do this, my shoulders would die a painful death… on another note, he may be a eunuch

I had the great fortune of training with, and watching him train, an elite level discus thrower named Erik. He swore by the 3 plank variations not only for core strength, but also shoulder mobility. Being that he is coached by an Olympic coach from Sweden, I tend to listen to people like that rather than the bro-club.


You see, I am not just a pretty face and a FTW attitude… I actually can drop knowledge.


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