Throwers T-Shirt hitting ebay

Well I still have a bunch of these to unload so figure lets give a crack at ebay and see what we can sell off. If you happen to catch this blog and like the shirt hit up my website store: http://thebodyforgeaf.com/store.html

OR

http://www.ebay.com/itm/150802506290?var=&ssPageName=STRK:MESELX:IT&_trksid=p3984.m1555.l2649

either one works.

Sorry but am currently sold out of XL.

Atlas Stone making

Well the kids are asleep. Its day 1 of their existence and hopefully they live a long and healthy life.

No not real kids but bit 100-250lb balls of concrete that are currently sitting in my track shed curing. Today I spent the better part of my afternoon putting together and filling stone molds for my very first Atlas Stone set. Just 3 to begin with and then many more to follow. So to start Ill have a 110ish, 170, and 240. These are all approximate and up to when I actually measure the final product. All I know is I cant frigging wait.

Just a note if you decide to order some Slater Stone Molds and build your own Number 1: Use concrete that has fiberglass fibers in it but also Number 2: when using fibrous concrete DO NOT use your bare hands. Mine hurt like all holy hell right now from the cuts, abrasions, and whatever else is embedded in my finger tips from digging out concrete and pouring into random ceramic balls.

Anyways 3 stones took about 2.5 hours to pour this morning by hand and by myself. Granted theres probably some simpler way to do it but thats how it was done. Got a decent tan in the process. One of those rare days in Ohio that the weather is actually 'decent'.

Anyways, Ill follow up on this sometime next week but likely Saturday since these stones need at least a week to cure in the mold and we have a track meet Friday.

Gym Update 4/19/12

Well I figured this was going to happen. Ran into yet another speed bump. Instead of having a good small and cheap location to settle into for the moment well lets say plans fell through. So I suppose I get to jump ahead a few months into my 'plan'....of course we all know plans RARELY go how you want them to.


So lets start with some good news. Im still expanding my network client base, got a lot of interested prospects that want to train at least over the Summer, and am constantly expanding what equipment I have available. Heres a shakedown of what I have thus far. After reading you may ask; "wait, arn't you missing something vital?' If you know what it is kudos, Ill explain later, and yes Im a little worried about that factor. Anyways...
-2 ropes: 50'x2" rope and a 50'x1.5"
-Med balls: 8,10,12,15 (broken but useable), 18, 25, and 30
-Sandbags: 30,45, 80, 100lbs each
-Sledgehammers: 2x4lb mallets, 6,8,and 16
-45lb Rogue Beater Bar
-35lb Swiss Bar
-25lb Fat Bar
-2 olympic adjustable dumbbell handles (can load from 10-200lbs each)
-290lbs of Bumper plates (335 with bar total) 90 more if you count the two beat up 45lbers
-Grip Strength: 100,150,200,250, and a 300lb gripper
-2x Rogue Cannoballs
-2 pairs of Grip4orce bar grippers (reg and heavy set)
-Band Platform
-Bands:4-micros, 10 mini, 10 light, 4 average, 4 heavy, 1 MONSTER (lol this thing is ridiculous) and a pair of each short bands from EFS
-Kettlebells: 18,26, 30, 40, 2x50, 2x60, 2x70, 125lb
-Stone Molds: Just ordered a set of stone molds to make stones at 10", 12", 14", and 16". Basically 100lbs up to 280lb stones can be made.
-Tires: 2x70s, 150, 200, 300, and 400 something....nobody knows.
-2 sets of 1-5 boards
-Rollers: 1 Reg full sized Rumble Roller, 1 short stiff RR, 3 36" Foam rolls, 1x18" Roller and Rolling PINS!! Because we all LOVE those! hahah
-2 Agility ladders
-(coming soon) 4 pairs of chains @40lbs each
-(coming soon) PVC custom hurdles (homemade since buying things is overrated)
-(coming soon) Plyo and Stepup boxes (once again homemade since apparently Im pretty good at making heavy duty boxes)
-(coming soon) Slater Pine Log (about 120lbs with bars for added weight)
So thats what I have so far unless I missed something.  Did you notice some VERY vital pieces missing? Take another gander......anything?

If you said "well thats awesome but what about squat racks, plates, dumbbells, or benches???"
...yea, about that. Well the place I was to move to had all that. So now I need to scramble for finances to get the 2 racks, benches, bars, and plates to replace these. I can manage without dumbbells for the moment but not for long.

Anyways, thats just my update. Things are going well otherwise. Just need to find a home and some more pieces of equipment and Im ready to rock!

Kettlebell Workout #1

So the other day a client of mine asked me if I could start posting workouts. No idea why I havn't done this sooner so here we go!
 Depending on rest this can go from 30-45mins
Warmup routine
 30s each and switch arms
Single Arm Swing, Cleans, Press with pause at top
Mobility and stretch
30s each 2-hand Swing,Cleans, Presses

Protocol;
30 seconds each exercise straight through then switch arms. Repeat for total of 2 rounds
Swings, Cleans, Presses
2-Hand Protocol; Long Cycle Competition reps against time.
10 reps each exercise Cleans, Front Squats, Push Press Repeat 3 rounds

Core; 1 minute each
Single Arm Crunch, SA Crunch, Curlup, Seated twist

Circuit fitness; 30s each continuous for 3 rounds.
2kb Bentover Row, Reverse Lunge, Romanian Dead Lift Cool down and stretch

Rogue Cannon Ball Review

Oh man its another equipment review time. This one is awesome. Ill just get that out of the way. A solid investment for sure. Im talking about the Rogue Cannon Balls. Two 3" 2lb balls of finger and wrist destroying steel sadism.

These little bastards make any workout into something either extremely difficult or extremely hazardous. So first off I guess with anything I seem to buy the negatives are probably the cost. About 70 bucks when it was all said and done. Really after that I can think of any. The construction is solid. The straps are doubled layered and feel extremely durable with almost zero stretch under tension. The carabiners are tough and of high quality. The balls themselves are welded nicely and powder coated for a slight added grip but believe me it does not add much. As for exercises theres many more than just the typical pullup variations. Obviously pullups are the choice but lets go over a short list of good choices and some bad ideas (but still fun). Good stuff- Pullups (duh) Inverted Rows Kettlebell, Chain, or Cable Curls Cable holds (similar to the strongman Hercules Hold) Simple gripping (attach to something and pick up and hold) Triceps Extensions (various methods similar to curls) Attach to a truck hitch and pull said truck Grip attachment for front squats (similar to using lifting straps) Bad ideas- Kettlebell swings Cleans Swinging anything really Using as fake grenades Using as an actual cannonaball Launching from stretch band slingshots Any form of throwing while indoors Giving to freshman and turning your back for 13 seconds. Embarrassing clients who claim to have a strong grip but can pick up any weight with a ball attached Id say if you are looking to improve grip strength along with a pair of Grip4orce trainers Cannon Balls are a great investment and easily portable. You can get them here. http://www.roguefitness.com/cannonball-grips.php Enjoy!