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David’s Blog
Donald Trump is President, Amazon is delivering groceries to your house using drones, and Drake is the top musician in the world. What does all this point to? Zombies. Yep, for sure the zombie apocalypse is on the horizon and if you’re not prepared for it, you’re not going to make it. Luckily for you,...
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Sometimes life can get a little crazy and that can make getting training in more difficult than before. This doesn’t mean that we can’t get training in, just that we have to make some adjustments to do so if it’s a priority in our lives. If training isn’t a priority then it will get dropped....
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In our pursuits of athletic and physical improvements, we must ensure that we have the proper foundation to continue to build upon. There are two physical capacities that we must enlarge before we can add more on top of them: strength and aerobic capacity. What is capacity? Capacity is used to reference ability in a...
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When CrossFit first gained public attention, there was a lot of criticism of the “WOD” training structure from sports scientists and strength coaches. While traditional training utilized a long term periodization model for programming, CrossFit utilized a daily form of programming. Periodization is simply the organization of training. At CrossFit NBS we utilize a long...
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When I first began studying exercise science, I was introduced to Westside Barbell and EliteFTS which led me to common strength and conditioning resources like Supertraining, Science and Practice of Strength Training, Block Periodization and so on. I started training CrossFit a year ago and since then have been taking my previous education and experience...
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I was in a group this past Sunday that was talking about the show “My 600 pound life”. The people I was with were getting very frustrated at the people in the show who despite having every possible resource available to lose weight were still unable to follow the plan and instead gained weight. They...
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This article was inspired by a sermon by Jason Cook of Fellowship Memphis on February 4th. I’m writing this article for myself to remember, some of you may enjoy it as well.  Regardless of your religious beliefs, the Bible offers great lessons about how we should live our lives. Stories from the Old Testament provide...
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With the new years comes the idea of new year’s resolutions and with resolutions we see a broad spectrum of approaches. I know I have seen social media posts that range from big goals and big changes to one small action done daily to people who say they don’t need the New Year to spark...
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The plot of zombie movies is pretty basic: human kind slowly gets taken over by lifeless creatures that turn each person they bite into another zombie and the small percentage of surviving humans are struggling to survive. It’s a scary concept but clearly fiction; definitely not something we have to worry about….right? Well, I’m here...
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There has been a huge rise in people who have chosen a plant based diet over the last decade, for which there are many reasons. Most people choose to go this route for one of two reasons: morality and/or health. I can understand people’s beliefs leaning towards veganism and vegetarianism being a healthier way of...
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A couple weekends ago, my wife and I and two other couples went on a camping trip up to Mountain View, Arkansas in the Ozark National Forest. Back when I was in middle school and high school, I used to do all kinds of outdoor adventures. We used to bike, camp, hike, backpack, mountain climb....
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“David, I…HATE…RUNNING!” I’ve heard it more than once in my time as a trainer. Running is a very polarizing activity. Some people love it, most people hate it, and neither side really understands how the other one can feel the way they do towards it. I once programmed a mile run into the training plan...
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We had a little fun with our members using a technique called RPR. Check out how we prove NBS Fitness is the best gym in Memphis. Be sure to share the video, especially with anyone you know who trains somewhere other than Memphis’ Best Gym.
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  The Road Back to You: An Enneagram Journey to Self-Discovery- by Ian Morgan Cron and Suzanne Stabile The enneagram is 9 point personality model. In this book, the author goes through the motivations, wants, needs, fears, and actions of the 9 different personality types and how to best proceed to get enjoyment and fulfillment in...
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I recently got a chance to try out something I’ve been wanting to try for some time now: a deprivation tank. For those not in the know, a deprivation (or float) tank is a self contained pod that has about a foot of super concentrated salt water. The high salt concentration makes you incredibly buoyant,...
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This year has brought with it a lot of change for myself, particularly in the realm of the type of exercise I choose to do. Up until recently my training consisted primarily of weight training, either for strength and/or size. Earlier this year I started CrossFit at which point my training shifted to more of...
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This time last year I was weighing in right at 280 lbs. Fast forward to present day and I’m hovering around 220. That 60 lbs of weight loss has come from a number of different factors. I got off testosterone supplementation, started doing CrossFit, started running, and went through many dietary changes. In this article...
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Last Saturday, September 16th, myself and a group of NBSers went up to Lebanon, TN to take on a Tough Mudder. For those not familiar with the Tough Mudder event series it is a 10 mile obstacle course with 20 obstacles spread throughout the course. Obstacles including crawling through mud under barbed wire, sliding down...
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I blame Kevin Costner. He made it seem cool to steal from people when he played Robin Hood in the Prince of Thieves movie. In that time period, if you were wealthy it was because you were born into wealth. Unfortunately that same mindset has made it’s way into modern times. While financial success does...
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We were recently nominated for Memphis Best Health Club by the Commercial Appeal and we ended up making it into the top 3 nominees which got us the invitation to The Memphis Most Banquet last Wednesday night. It was a honor to be a part of the event and to know that we were able...
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What is failure? Failure is inevitable. Failure is life. Show me someone who doesn’t have a bag full of failures that they can pull from and I will show you someone who hasn’t done anything worth a damn. Failure is an opportunity to learn from your mistakes, to do it better the next time. Failing...
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At first I wasn’t sure if I should post about this but I figured people would find it informative and possibly a bit entertaining (I thought it was hilarious when I first found out). The funny thing about the fitness industry is that it really is the only health related field that is completely unregulated....
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I just recently went on vacation to the beach and one of my favorite things to do at the beach is read. It’s very relaxing to shut down electronics, lay back on a beach chair, and enjoy a good book with the waves of the ocean crashing in the background. If you enjoy reading, give...
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In episode 2 we discuss we share some more metal, drink some more whiskey, and talk about how training for physical fitness, MMA, and shooting all go hand in hand.  
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I used to say that anyone who can physically squat a thousand pounds surely doesn’t have any mental weakness but much like many other definitive statements that I have made, I’m about to challenge this one. I first began lifting back in 7th grade. As I started puberty, I shot up in height very quickly...
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Check out the new podcast from myself and two good buddies where we talk about everything from training to shooting to combat sports, politics, and interview some really cool people. Episode 1 is below.  
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I recognize that most people workout because they want to looker better naked. I’m the same way, of course I want to improve my physique. But I would argue that physique improvement is at the bottom of the benefits of training. Physique is so subjective. You can win the Mr Olympia and people will think...
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Check out my latest podcast I did for ACRE Podcast. ACRE stands for Arts Culture Religion and Entrepreneurship and is hosted by my good friend and pastor at my church. In it I talk about how NBS was created and what it’s like being a business owner.
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The vast majority of my clients are not physique competitors looking to do well onstage but are instead regular people who just want to lose some body fat, build some muscle, feel better, and be proud of their bodies. What this means is that packing all their food and taking it with them everywhere they...
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Modern day society has taken out most of the hardship of previous human existence and replaced it with comfort and ease. While I definitely appreciate having a nice warm bed, air conditioning during the summer, and not having to grow, pick, or hunt everything I want to eat, I can tell that living like this...
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Welcome to our third and final installment of the NBS Fitness Guide to Supplements. In Part 1 we discussed the importance of protein and the different types and qualities available. In Part 2 we discussed the importance of a peri workout protocol. We are going to finish this series off with talk about products that can help...
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When I was in college, my dorm mate and I had an alarm clock that would play a song off a CD as your wake up alarm. We thought this was the coolest thing ever so of course we picked a song we thought we would love to wake up to everyday. But after a...
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The last time I trained weightlifting (ie olympic weightlifting) seriously was probably about 6 years ago. After leaving college I was fortunate enough to be on the strength staff at LSU where the head strength coach had a good relationship with Gayle Hatch who was the coach of the 2004 Men’s US Olympic Weightlifting Team. Over...
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Much like a preacher about to give a sermon, I feel the need to tell you all something first: I am a sinner. Yep, that’s right, I am someone who has in the past bashed CrossFit and bashed the kipping pull up. The reason why I bashed the kipping pull up was the same reason...
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Life is funny, at least for me it has been. When CrossFit first came out I took the stance that most strength coaches took which was that CrossFit was an inferior training method consisting of random exercise done with poor technique at high intensity. In my defense, CrossFit was very rogue when they first came...
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So, I have a bit of a hobby of collecting completely ridiculous fitness memes and I think I have found the most ridiculous one yet. Fair warning, there is some foul language in the meme so be aware. Let’s take this thing line by line. With as many good role models throughout the history of...
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“Growing up, my dad would take my brother and I shooting on a regular basis. I remember getting a BB gun at around age six and taking it into the back yard to shoot Coke cans off the fence. This love for guns and shooting has continued to grow over the years. Another passion of...
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Since the beginning, athletic endeavors and sports supplements have gone hand in hand. We’ve come a long way from ancient Greek wrestlers chewing on rhodiola leaves to the multi-billion dollar supplement industry we see today and we will continue to make progress in the future. The purpose of this series is to educate you on...
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In 2007 Ronnie Coleman put out a training video in which he wraps his knees and performs a 2300 lb leg press. You can check out that video here. Ten years later and aspiring lifters are still emulating one of the best ever in their attempts to grow legs like Mr. Olympia. Thousands upon thousands...
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The most common discussion I have to have with nutrition clients is the concept that the scale is not the ultimate judge of progress. It has been ingrained into people’s minds that losing weight is synonymous with losing fat, being healthier, and looking better. The first thing I typically do is explain everything that “weight”...
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In the financial world, there is a big difference between true wealth and the outward appearance of wealth. We can define true wealth as the financial cushion to handle predictable and some non predictable negative financial circumstances (loss of income, medical expenses, etc) as well as the financial position to comfortably live the lifestyle you desire...
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Anyone who has listed to me talk or has worked with me on nutrition knows that I am not a big fan of spending a ton of money on supplements. In order for me to justify taking a supplement myself or for recommending it to any of my clients, it not only has to have a...
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Don’t you just love a catchy title. Catchy, effective, and truthful. If we’re going to define “fat” as having more body fat than the ideal amount for health (ie overweight/obese) then at least 2/3 of the population falls into that category. That number is also on the rise, by the way, which means there is...
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What is the Abyss? The abyss is the dark, lonely, and isolated existence that a people find themselves in when they suddenly stop training. People stop training for many different reasons. Maybe they got injured, maybe they were a competitive athlete and they couldn’t perform as well as they used to, maybe they got burned out,...
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Just because something is hard doesn’t mean that it is good There is something instinctual in humans that makes them transfixed by something new and different. If ever there was a place where this was true it would be in the world of fitness. People are constantly looking for the next “secret”. Secret supplement, secret...
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Are you willing to listen to the stuff you don’t want to hear but need to? My nutrition coach, Shelby Starnes, made a post a while back that I really liked. In it he said that when choosing someone to work with you need to decide whether you want a friend or whether you want...
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Mental Toughness: Make the right choice I’ve been recently watching a TV show called “The Selection” in which 30 civilians try to make it through a grueling mock special forces selection process put on by ex special forces operators. One of the instructors said something that really stuck with me: There is no such thing as...
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I have been training for 17 years, I have been in the fitness industry for 10 years, and I have owned a gym for 5 years. Along that time frame I have helped over a thousand people in training, nutrition, and life. I have watched people succeed, fail, struggle, bounce back, do awesome, do terrible,...
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Now that Christmas is over, I don’t feel so bad smashing a few of your previously held incorrect beliefs (don’t worry, I won’t tell you that Santa isn’t real…oops!). Well, to be honest, at one time I also believed that Santa was real and likewise I once believed that going on a hypertrophy protocol for...
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I may be slightly biased in my opinion on this subject but 17 years of training and 10 years in the fitness industry has influenced my ideas on what constitutes a solid gym from a gym that sucks. I am sure there are more than just five ways to know if your gym sucks but...
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I’m lucky, I have perspective. In the fitness field I’ve worn or wear many hats and that has allowed me to participate and witness many things. It has allowed me to meet and know many people. I’ve had the chance to watch people both fail and succeed, to witness people give up and persevere, and to...
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I’ve got a new twist to the Metal Song of The Week….Training Highlights. Listen to killer tracks while watching my fat ass move some weights  
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On October 23, 2015 I was weighing in for the Dexter Jackson Classic Bodybuilding Show. That Friday night I weighed in at 217, one year later I weigh around 275. Since I wasn’t going to have the opportunity to compete this year, I decided to try to put on as much size as possible. My off...
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NBS Fitness member Will Sawyer recently competed in his first USA Weightlifting Collegiate Nationals competition. Check out what he had to say below:   This was the weekend of Sept 24-25 in New Orleans, and I actually competed on Sunday with having a week of midterm exams starting on Monday.  This was my second meet...
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No explanation here needed. Just straight brutality from the one and only Pantera
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Dio is badass and so is Killswitch Engage who does a killer cover of this song  
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I love this song. Period   I reach for calm I starve for a balance unknown This burden tortures me deep in my soul I’ve found that strife won’t make the bleeding stop Nor will it take away the pain I feel like this search is all in vain And I struggle to find my...
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GPP is one of those cool catch phrases that fitness folks like to throw around to sound smart (me included) but what is it? Is it metcons? Is it pushing the prowler? Is it steady state cardio on a machine? If you don’t know the correct answer, no worries, this article is designed to get...
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Machine Head brought a whole new sound with this album and the title track lead the way.  
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I recently did a podcast interview with pro strongman Nick Brugal on The Last Rep Podcast. Check it out below http://hwcdn.libsyn.com/p/5/d/5/5d504c0950efd315/NBS.mp3?c_id=12846989&expiration=1474990190&hwt=597594d106f8cf19d926189c89077ccc
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I was lucky to see Wayne Static perform the entire Wisconsin Death Trip album a few weeks before he died. This song is from a different album but it’s still one of my favorites.  
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Whether you train at NBS or waste your time at a commercial gym (oops! Did I write that out loud?), there are 3 unwritten gym rules that you need to be aware of. 1. There is a place for everything and everything in its place I’ve had some of the strongest lifters in the world...
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Even when you own a gym, getting your training in can be difficult. Lately it’s been extra difficult because I have had a whole lot going on, both at the gym and at home.  To give a run down, over the last 5 weeks or so I have had something every weekend including: Taking my...
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Few guys can shred like Alexi, that’s why I chose the live version. These dudes put on a killer show  
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Looking for a quality model to work off of in the development of an athlete? Look no further. Check out this video on the athletic development pyramid
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In today’s age of trigger warnings, social pressures, and fragile self esteem, people struggling to incorporate fitness into their lives have turned to a commonly used self preservation tactic known as playing the fitness victim. It is characterized by a complete lack of responsibility with a good dosing of helplessness to taste. If you or someone...
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Dumbbell side raises can be a solid exercise for shoulder development when done correctly. When done incorrectly, they can be ineffective and potentially dangerous. Check this video on some of the common mistake people make when doing dumbbell side raises.
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This one goes out to my morning client Yoshimi. She’s a huge kiss fan and I can’t blame her. Get up and move your feet to Detroit Rock City
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Cable pressdowns and cable curls are some of the most common exercises you’ll see in the gym but how do you know you’re doing them correctly and effectively. Check out this video on some of the more common mistakes when doing cable pressdowns and cable curls.  
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The combo of Tommy Iomi’s riffs and Ozzy’s voice make for one of the greatest metal bands in history. Give it up for Black Sabbath performing NIB live for your ears enjoyment  
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Crossfit Write Up So many of you know I took my Crossfit Level 1 Certificate Course this weekend in preparation for beginning to offer Crossfit classes at NBS Fitness. I wanted to do a little write up on the weekend just to recap my own thoughts as well as give you all some information that...
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Testament is pillar in the trash metal genre. 3 days in darkness is one of their later songs but still hits hard as ever. Enjoy my friends
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Hamstring training can be brutal if done correctly. They get a gnarly burn in them and when they’re sore, life is tough. If you hate your hamstrings enough to actually train them the way they deserve to be trained, give this 5 sec eccentric GHR a try
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With all the toys laying around NBS these days, I’ve been trying to throw in different variations in my back workouts and this combo blew my back up big time. Was sore after each week of training. Check it out:  
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Beginner Background Earlier today I was joking with a member about some of the silly things I did when I was a beginner and I thought all of you would appreciate some of these stories as well. I started training the summer between 7th and 8th grade. Around this time my testosterone levels were starting to increase...
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Check out this podcast interview I did with Blood and Iron Podcast   http://www.stitcher.com/podcast/blood-and-iron/e/how-much-more-bs-none-none-more-bs-w-david-allen-of-nbs-fitness-44846934    
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If there was ever a group of people who wold appreciate metal, it would be the vikings. If you needed a theme song to go into battle, Amon Amarth would sing it. Here’s one of their more well known tracks, Guardians of Asgard.  
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Growing up, my Dad was always a “toy” guy. He always had a ton of fun things to play with: guns, corvette, motorcycles, jeeps, etc. When my Dad got into something, he really got into it. When he got into hockey, he joined a team, he coached, and he bought top of the line equipment....
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Avatar has a very unique sound and this music video matches that uniqueness perfectly. Check it out and put it on the playlist for shoulders.  
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Check out this video about how to properly warm up to help improve your technique
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I love Louisiana based bands because they just have a certain sound that comes with growing up in that area. Down blends the deep blues with a metal groove and the insane lyrics of  Phil Anselmo in their song Stone the Crow
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Dethklok is one of those bands that you either love or you just don’t get and few songs do a better job of show casing their talents like the song Dethday. Enjoy and don’t for get to RSVP.   RSVP PLEASE For the DETH of thee You have little time And you’re running out of...
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I can’t say that I’ve seen everything but after 16 years of training and 10 years in the fitness business I can say I’ve seen a lot. I’ve seen people of all shapes, sizes, and background succeed, fail, and everything in between. One thing I hear many people talk about is motivation. Whether they claim...
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If your goal is to drive from Memphis to New York city, you would get in your car, buckle up, put on some tunes and prepare for the journey. You would focus on staying in the correct lane, paying attention to your GPS and following its instructions, checking your gas periodically to make sure you...
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Who writes better songs to cure teenage angst than Korn. Coming Undone is a Korn classic that brings together a solid rhythm and catchy chorus. Put it on the play list and jam out on deadlift day.  
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Check out this awesome video highlighting the squat from our spring meet. Also, don’t wait too long to sign up for our upcoming meet in September. Spots will fill up quickly.  
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There are few bands who can pull off a cover like Devildriver does with Sail. They take a catchy, popular song and add just enough metal to make it worth listening to. Put your horns up and rock out to Sail by Devildriver.  
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        If you’ve been following me for a while you know I’ve been working with Shelby Starnes for nutrition for about 18 months now. Here is a glimpse into our current plan: Non Training Days Protein: 420 Fat: 105 Carbs: 280 Calories: 3,745 Spread over 7 Meals Training Days Protein: 480 Fat:...
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If this song wasn’t bad ass enough the freaking music video is the band members skydiving. Nuff Said!
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Slipknot has been putting out killer numetal sounds for several decades now. Even with the loss of their previous drummer, The Devil in I is one of those songs that even people who don’t like metal can get behind. Warning: Music video contains disturbing images that some people may find offensive…or freaking awesome.  
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Over the last 18 months I have been focused on bodybuilding as my sole training goal: putting on as much muscle as possible while limiting body fat accumulation. I feel as though I’ve done a pretty solid job of that as I am the heaviest I have ever been at 260 while still keeping my...
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While She Sleeps does a nice job of blending punk and metal together in their song Four Walls. Great song to jam out to in the car or throw around the iron in the gym. I give it two thumbs ups Bad Ass Lyrics So when the saints go marching in They won’t be singing...
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I sometimes wonder if other industries are full of so many fads as the fitness industry. It seems someone is constantly putting out some new training style, new diet plan, new health tips that has everyone worked up until the next trend comes along. You gotta be quick if you’re gonna make it on this...
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From time to time I’ll think back to when I first started training. Pretty much my entire youth, especially when I hit puberty and grew in height far faster than I did in width, people would make comments about how skinny I was. Like many teenagers awkwardly moving throughout their pubescence, I was trying to...
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The best thing about metal music is that there are million sub genres to fit all the different tastes. In today’s metal song of the week we get a little taste of Swiss Folk Metal from the band Eluveitie. The band has 8 current members that play everything from guitar and drums to bagpipes, violins,...
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I was talking with a member today who was curious about competing in powerlifting for the first time and what some solid numbers for him to put up would be. The conversation contained some good tidbits that I think many of you may find helpful and/or humorous. -There are standards that exist in all areas...
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Christian hired me to work with him on nutrition to cut down to the 181 class for the XPC at the Arnold. When Christian first came to me, he was weight between 195 and 200. He was eating around 5-6 meals a days with protein around 50g per meal, fats around 15-20 grams per meal,...
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Nothing says anger and aggression like thrash metal and Metallica are the kings of the trash genre. Nothing requires anger and aggression quite like powerlifting. Perfect Combo!!!!! The speedy guitar riffs and violent vocals pair quite nicely with a shot of nose torque to the dome. Enjoy!  
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The last couple weeks have been a wild ride to say the least. Within a 4 day period we somehow managed to host a 60 person powerlifting meet with around 150 spectators and move an entire facility worth of equipment, office materials, random artifacts, and a plethora of junk across a parking lot while setting...
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Sticking with the anti authority theme from last week, we have Do Not Obey by all That Remains making the list this week. If you’re one of the unlucky few who train in a commercial gym (because why would anyone choose to train at one) then you can use this song to fight back against...
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Taylor is Physical Therapist and strongman competitor who previously lived in Memphis and trained at NBS but moved to Oxford, MS. Taylor contacted me for online programming in October with the goal of getting stronger and preparing for the Mid South Smash strongman competition. Starting off, my main goal was to build Taylor’s base strength....
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Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want it What a way to start an article right? But I think it’s important that we address the obvious elephant in the...
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Whether you’re looking to break a PR or have a minor seizure, Fear Factory is the ideal band for both. Power shifter is one of my favorite songs because it combines the wide vocal musings of Burton Bell with the crisp double bass and chunky guitar riffs that makes industrial metal so freaking awesome. Favorite line...
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Earlier this month we hosted the USS Midsouth Smash Strongman Competition which brought about 25 competitors and about 75 spectators out on a beautiful Saturday morning to lift some heavy things, eat pizza, and have fun.  I always love putting on strongman competitions because they are super fun to watch and the atmosphere is always...
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Here’s your second dose of Lamb of God playing one of my personal favorites off the album Resolution. This isn’t one of their well known singles but it’s hard and heavy and angry which makes it the perfect song for chalking your hands up, tearing your skin into iron and giving the big thumbs up...
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Do you like helping people look good and feel good about themselves? One way you can start helping people look good and feel good is by offering to cut people’s hair and giving them manicures. Oh…wait…never mind…sorry you actually can’t start doing that because it’s illegal. That’s right, it is illegal to to participate in...
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Lamb of God is known for their aggressive guitar and drums and the vocal growls of Randy Blythe. What they are not known for is softer melodic music with some harmonic singing. Overlord shows the depth of the bands abilities while still keeping their original sound. Plus it’s got one hell of a breakdown about three...
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Louis is a former member of NBS member who moved to Texas and started working with me for online programming in December of 2014. Louis trains at a powerlifting and bodybuilding friendly gym and has access to most equipment. We have used many variations of different programs from percentage based to tier to some triphasic work...
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This line in the song made me think about doing 2 hours of cardio getting ready for the bodybuilding competition: Through the suffering we fight, no end in sight Until we see the light, no end in sight Killswitch puts out some killer tunes and this one is no exception. I personally like the mix between...
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I’m sure every 16-25 year old meathead on the planet just read that title and immediately rolled their eyes and called me the “P” word. I admit, my 18 year old self would probably think the same thing. Luckily I’m not 18 anymore and since that time I’ve gained some perspective through being around older lifters,...
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In my second installment of metal song of week I bring you Reign Supreme by Walls of Jericho. Any band that has a tatted up female lead singer and makes music videos with her working out is badass in my book. What better work out motivation music than a music video with deadlifts, tire flips,...
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Are you a beginner? I bet you don’t think you are but you are. See, being a beginner has nothing to do with how long you’ve been training and I’d even argue that it doesn’t have as much to do with your abilities and performance either. Instead I believe it has everything to do with...
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This exercise is a straight up SOB. Eccentrics are brutal to begin with but when you push them to the limits by doing 10 second eccentrics for 3 sets of 6 on a movement like squats you get a serious back bump and a lot of rolling around on the ground afterwards. Give them a shot...
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Welcome to my metal song of the week section where I will choose a metal song to metal your face and give you gains. Kicking off we have Disturbed’s new single “The Vengeful One” from their new CD immortalized. There are two things I love about this song: first, is was a their first single...
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The new facility is coming along great! All the framing and dry wall is up so you can get a really good idea of what the layout will look like. The duct work is all in place as well. Everything looks to be on schedule and we should be in the facility by early to...
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I recently read the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey. The book talks about the positive chemical, hormonal, physical, and psychological effects that exercise can have on the brain. As well as how exercise can have specific positive effects on learning, depression, anxiety, aging, menapause, and pregnancy....
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If you have several years of quality training and nutrition under your belt, these three concepts can help further your training success. If you’re still new to this whole health and fitness thing or have been struggling with consistency, I suggest reading this article on goal setting and this article as well before implementing these...
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I recently had a client respond to the question “Why do you want to lose weight?” with the confusing answer of “I don’t want to do a bikini contest”. I realized that with her being in a gym that has a high amount of high level fitness athletes along with today’s constant social media fitness model...
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Almost exactly a year ago I decided to change sports from powerlifting over to bodybuilding. This decision was primarily influenced by a crappy year of powerlifting competition and a slew of injuries. In March, one of my vertebrae moved while squatting 825 for my second attempt at a competition. This caused my back muscles to...
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As I write this, I am currently less than three weeks out from a bodybuilding show. I guess you could blame my writing on a lack of carbs but to honest I feel this way all the time. Maybe the lack of carbs have just finally convinced me to put those feeling down into words. There...
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Last night I was sitting around with a group of friends from the gym and they were commenting about people who had left the gym, quit training, etc. Unfortunately, that’s just the way it goes sometimes. Training, losing weight, building strength, being healthy are conceptually very easy. It is the mental and social aspect that...
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Everyone who trains is looking for something to give them an advantage, something to help them gain more return on their investment into training hard and eating correctly. People will put their money into supplements, clothing, training gear, and even those goofy “magnetic bracelets”. Unfortunately, many of those have a relatively crappy return for the...
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Programming by Shelby Starnes 11-17-14 Legs Standing calf raises 5×10+5 partials, 30 sec break (230) Standing calf raises 3×10, real controlled (150) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (70,80,90,100) Yoke Bar Squat 3×12, just above parallel (295) Leg Press 4×40,30,20,10 (increase weight each set) (5,6.25,8,9.25) Leg Extension 3×10 w/1...
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Programming by Shelby Starnes 11-12-14 Day 3 (back, biceps) Incline Leg Raise 4×20,18,16,15 Rope Crunches 4×25 (110,120,130,140) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (75/65) Neutral Close Grip Pulldown 4×10, 1 count hold (130) Deadstop DB Rows 4×8 (100) DB Pullover 3×12 (50,60) Banded Round Back Hypers 3xfailure (monsterx20,15,15) Standing Cable...
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Programming by Shelby Starnes 11-11-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (75,84,95,105 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,95 tough) each side Flat Bench Rack...
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Programming by Shelby Starnes My buddy Brian decided he wanted to do this workout with me yesterday. It’s been while since he trained legs. Let’s just say he is going to be feeling it for a bit. Strength is slowly coming back up. High rep legs is definitely not what I am used to but...
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Programming by Shelby Starnes 11-5-14 Day 3 (back, biceps) Incline Leg Raise 4×19,18,15,15 Rope Crunches 4×25 (100,110,120,130) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (70/60) Neutral Close Grip Pulldown 4×10, 1 count hold (130,120) Deadstop DB Rows 4×8 (90) DB Pullover 3×12 (80) Banded Round Back Hypers 3xfailure (monsterx20,15,12) Standing Cable...
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Programming by Shelby Starnes 11-4-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (70,80,90,100 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,90) each side Flat Bench Rack slide...
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Programming by Shelby Starnes 11-3-14 Legs Standing calf raises 5×10+5 partials, 30 sec e the break (190) Standing calf raises 3×10, real controlled (110) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (50,60,70,80,90) Yoke Bar Squat 3×12, just above parallel (255) Leg Press 4×40,30,20,10 (increase weight each set) (3,4.25,6,7.25) Leg Extension...
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It seems as though everyone in America these days is just so busy. Always running from one place to another, constantly attached to some electronic device, at the beck and call of work, family, and friends. If little Johnny needs something, they jump right on it. If work sends them an email they answer it...
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For those who may not know, this time in my life is incredibly hectic (and productive). I am in the process of rolling out some new business initiatives, I just purchased a commercial property for NBS Fitness to move in to in 2016, we have our Memphis’ Strongest Man competition in a week and on...
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Laying YTWI, 3×10 each direction, no weight Bamboo Bar Bench 10’s each side on doubled mini bands 3×20 Elbows out DB extensions 3×8 (40) A1: Paused chest supported rows 3×8 60 A2: lacrosse ball wall stability work 3×20 sec 7 second eccentric straight bar pullovers 110 Side laying shoulder stability
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Speed Squats 55%+strong bands, 3% drop (.74 m/s) 11×1 Speed Deadlifts 55%+single minis, 3% drop (.70 m/s) 7×1 http://youtu.be/kLiSuJ2z9Bs
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A1: 2 sec Pause Bench, 6×4 (315) A2: Speed Bench 52.5% w/bands x2 (205+doubled minis) B1: Elbows Out Extensions oscillatory disadvantage 4×4×2 (30) B1: Standing elbows out explosive elbow band extensions 4×8 (monster) C1: Paused Chest supported rows 3×8 C2: External band isometric hold 7 sec x3 (mini) D1: 7 sec concentric straight bar pullovers...
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Box Squats 52.5%(450)+average band 10×1 Deadlifts 52.5%(405)+light bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18 On August 9, 2014 / David’s Training Log / Leave a comment
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Bench x1 45 95 135 185 225 275 315 Shirt 405 4 board 455 3 board 495 3 board 525 2 board 550 1 board miss 3 board bench with chains 6×2 225+80 275+80 315+80 335+80 6×2 (2 min break) JM Press 6×4 145 (1 min break) http://youtu.be/OMa0zVIrNq0
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ME Squats x1 w/chains 60 150 240 290 330 380 Briefs 420 470 510 560 Suit straps down 600 650 Straps up 690 740 770 Pin Pulls x1 135 225 315 405 Suit on straps down 495 585 Straps up 635 655 675 http://youtu.be/aKKUhMIUrSI
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A1: 2 sec Pause Bench, 6×4 (310) A2: Speed Bench 50% w/bands x2 (195+doubled minis) B1: Elbows Out Extensions oscillatory disadvantage 4×8 (30) B1: Standing elbows out explosive elbow band extensions 4×8 (mini) C1: Pauses Chest supported rows 3×8 (55) C2: External band isometric hold 7 sec x3 (mini) D1: 7 sec concentric straight bar...
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Bench x1 45 95 135 185 225 275 315 Shirt 405 4 board 455 3 board 495 3 board 545 2 board 565 2 board miss 3 board bench with chains 6×2 225+80 275+80 315+80 6×2, 2 min break JM Press 6×4 135 http://youtu.be/saPkr_fd_mw
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Box Squats 50%(425)+average band 10×1 Deadlifts 50%(340)+double mini bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18 http://youtu.be/vExLjdjUsqc
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ME Squats x1 w/chains 60 150 240 290 330 380 Briefs 420 470 510 560 Suit straps down 600 650 690 720+80 chains miss 720+80 chains x1 Pin pulls mid shin x1 135 225 315 405 Suit straps down 495 585 635 http://youtu.be/39FPkUxyhrI
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Squats 8×2 @60%+chains (510+80 chains) Deadlifts 6×1 @60%+chains (405+60 chains) Reverse Hypers 3×15 (180) TyPlate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 7, right hand failed on set 9) http://youtu.be/VkaF1RxGFf0
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Been having issues with acid reflux during training which completely sucks. Just about every set up until the last one I was fighting gagging during the lockout. On top of that I couldn’t tighten the back of the shirt up or wear a belt. So being able to hit 565 dealing with all that, I...
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ME Squats x1 w/chains 60 150 240 290 330 380 Briefs 420 470 510 560 Suit straps down 600 650 690 690 +80 690+160 RDL’s w/chains 4×8 135 225 315 355 +40 +80 +120 Glute Ham Raise 2 part 3×10 BW Plank 10×10 x3 http://youtu.be/H7bRLGmNens
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Floor Press 6×6 (245) Meadows Rows 3×8 (45) Wide Grip Neutral Pulldowns 3×8 (150) Seated Facepulls 3×15 (30) EZ Bar Reverse Curls 3×10 (20 each side) Band Pull Aparts Series
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8×2 @55%+chains (470+80) ME Deadlift x1 +chains (135,225,315,405,495,585,615+40) Reverse Hypers 3×15 (140) Plate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 6, right hand failed on set 7)
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I recently saw where someone made a Facebook post asking what the point of having a strong deadlift was if you can’t run a mile and what was the purpose of being able to run, bike, and swim fast if you weren’t strong. Well, let me answer that question…Winning! The point is to win! I...
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ME Bench x1 w/chains 45 95 135 185 225 275 315 Sling shot 365 +40 +80 +100 +120 miss Close Grip Bench 60 Reps (185×24,44,60) Single Arm Overhead Grenade Ball Extensions 3×12 (60) JM Press 6×6 (105) EZ Bar Reverse Pressdowns 3×15 (90) Laying Side DB External Rotations 3×10 (10) http://youtu.be/LLPoNtIgUOY
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Floor Press 6×6 (2 minute break) (225) Meadows Rows 3×8 (35) Wide Grip Neutral Pulldowns 3×8 (140) Seated Facepulls 3×15 (20) EZ Bar Reverse Curls 3×10 (15 each side) Band Pull Aparts Series
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8×2 @50%+chains (425+80 8×2) DE Deadlift 50% w/chains (335+80 6×1) Hack Squat 6×6 (2.75 each side) Reverse Hypers 3×15 (90)
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ME Bench x1 w/chains 45x2x10 95x2x5 135x2x3 185×3 225×1 275×1 315×1 +40 +60 +80 +100 +120 Close Grip Bench 60 Reps 185×20,35,46,60) Single Arm Overhead Grenade Ball Extensions 3×12 50 50 50 JM Press 6×6 85 EZ Bar Reverse Pressdowns 3×15 70 70 70 80 Laying Side DB External Rotations 3×10 10 10 10 http://youtu.be/E5kO25VPPs4
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ME Squats x1 w/chains (box squats 60x2x5 150x2x5 240x2x2 330×1 380×1 420×1 470×1 510×1 +40 chains +80 chains RDL’s w/chains 4×8 315 +40 +80 +120 Glute Ham Raise 2 part 3×10 BW BW BW Plank 10×10 x2 http://youtu.be/UsN_Z-rlxow
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Depth Drops into box jump, 2 boxes 8×1 ME NCL Deadlift x1 (135,225,315,405,suit straps down 495, straps up 585,635,655,675 miss, grip) Heels Together toes out reverse hypers 3×15 (65 each side) DB Shrugs 4×20 ( Seated Band Curls 3×1 min (1 min break) (light)
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Jennifer competed in her first figure competition this past June. I sat her down for interview to check out what she thought about the whole process. Take a listen to what she had to say…  
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Second time in the shirt this cycle. Really happy with today’s progress. I had a bit more in me but was tired from all the sets, plus had some sinus shit going on that made me keep gagging while trying to bench. Game plan was 550 at the meet but now I’m thinking I will...
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Today was a day for a lot of semi-firsts. I put my suit on for the first time since March, used a straight bar for the first time since then, and worked out of the monolift for the first time since then. I switched from an ace suit with jack briefs to ace suit with...
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Incline Bench 6×6 (235 3 min break) Single Arm DB Rows 4×8 (90) Single Arm Pulldowns 3×12 (70) Facepulls 3×15 (70) Seated Alternating Curls 6×8 (40) Fat Grip Single Arm Overhead Tricep Extension 3×12 (25) Stair Master 10 min
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Depth Drops into box jump, 2 boxes 6×1 ME NCL Deadlift x2 w/chains (sumo off 1 mat 135,225,315,405,suit on straps down 495,585,+40, +80 Heels Together toes out reverse hypers 3×15 (55 each side) DB Shrugs 3×20 (80) Seated Band Curls 3×1 min (1 min break) (light) http://youtu.be/455VBHVT4bY
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Work has been kicking my butt lately. The gym is growing and so have my responsibilities. I train around 30-35 hours a week and do another 30-40 hours a week of gym owner stuff. So I was worn out today from the get go. I got to take a little nap before my training session,...
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ME NCL Squat x2 raw w/chains (cambered bar 135,225,275,315,365,briefs 405,455,495,545(565), +80 chains, +160 chains) 2 count Paused Front Squat 3×8 (205) Round Back Hypers on GHR 3×15 (15) Planks 10x10sec, 5 sec break http://youtu.be/WqsN5fVO6YA
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Incline Bench 6×6 (225) Single Arm DB Rows 4×8 (80) Single Arm Pulldowns 3×12 (60) Facepulls 3×15 (60) Seated Alternating Curls 6×8 (30)
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ME NCL Bench x2 raw w/chains (95,135,185,+40,+80,+120,+160,+180×1) Close Grip Floor Press 60 reps (185) Overhead V Bar Tricep Extensions 3×10 (140) Elbow Out Incline Tricep Extensions 6×6 (40) Single Arm Cable Pressdowns 3×15 (50) Band Pull a Part Super Series 3×10 each http://youtu.be/yNhxA-Lv3H4
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My hips are tighter than banjo strings and I haven’t gotten a chance to stretch them the last couple days. So I decide to kill them on my raw week and use the soft pad. Basically you sit down until you feel the pad underneath you and slowly sit down into it until you bottom...
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Incline DB Bench 6×6 (110) Neutral Chest Supported Rows 6×6 (90) Pullup series 3 of each (1 min break till can’t go anymore) (5 rounds) Laying T’s 3×15 (15) Swiss Bar Curls 6×8 (85) Grenade Ball Straight Back Extensions 3×12 (60) Blast Strap Tricep Extensions 3×15
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Depth Drops into box jump 6×2 ME NCL Deadlift x3 raw/chains (3 pad sumo Deadlifts 135,225,315,405, suit on 495, 545, straps up 585, 635, lifting straps +40 chains, +80 chains Wall Squats onto box with band around knees 10×5 (140) Keg Holds 3×45 (150) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk...
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ME NCL Bench x3 (3 board 45,95,135,185,225,275,315, shirt on 405,455 3×3) DB Bench 60 reps (90×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (90) Single Arm DB skullies 6×6 (30) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5) http://youtu.be/MFPnDkbYTLI
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My body wasn’t feeling too awesome after spending a lot of the weekend in a car and sitting in a theater and on top of that I learned I had to teach bootcamp about 15 minutes before it started so I had to cut my workout short. When shit like this happens, kick ass as...
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Incline DB Bench 6×6 (105 2 min break) Neutral Chest Supported Rows 6×6 (85 1 min break) Laying T’s 3×15 (12) Football Bar Curls 6×8 (75) Grenade Ball Straight Back Extensions 3×12 (55) Blast Strap Tricep Extensions 3×15
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Up in Chattanooga supporting Jennifer in her first figure comeptition. After riding in the car the last couple days, walking around town, and lack of sleep, today’s goal was just to get in and get some deadlift work done in the briefs. This was the first time I had worked back into gear since hurting...
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ME NCL Bench x3 raw w/chains (slingshot 3 board 350,350 + 1chains each side,+1.5 chains, +2 chains) DB Bench 60 reps (85×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (80) Single Arm DB skullies 6×6 (25) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5) http://youtu.be/-vx9UNV7OBg
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Nutrition is a lot like religion and politics. Uneducated people looking for answers hear something that they like and hold onto to that one particular idea without question and vehemently attack anyone or anything that so much as challenges that idea. In a society of fatties looking to a fitness and health industry that is...
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ME NCL Squat x3 raw w/chains (135,225,315,365,405,455,495,545 (585), +4 chains,+8 chains (plus an extra on the right side, oops!) Wall Squats onto box with band around knees 10×5 (80 lb vest) Keg holds 4×30 sec (150 keg) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk with squat 3×20 (monster) http://youtu.be/t8DOFyAKOuU
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Incline DB Bench 6×6 (100 2 min break) Neutral Chest Supported Rows 6×6 (80 1 min break) Pullup series 3 of each (1 min break till can’t go anymore) (3 of each) Laying T’s 3×15 palms down (10) Football Bar Curls 6×8 (65 30 sec break) Grenade Ball Straight Back Extensions 3×12 (50) Blast Strap...
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ME NCL Deadlift x3 raw/chains (pin pulls off 34, 135,225,315,405,495,585,+1 chain, +2 chains, + 3 chains, +4 chains Wall Squats onto box with band around knees 10×5 (20 lbs vest Rack Position Sand Bag Carries 3×100 yards (punching bag, punching bag +20 lb vest) Round Back Hypers on 45 degree Hyper 3×20 (20 lb DB)...
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ME NCL Bench x3 raw w/chains (football bar 95,135,185,225,275, + 1 chain, +1.5 chains, +1.5 chains, +1.5 chains) DB Bench 60 reps (80 x18,35,56,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (70) Single Arm DB skullies 6×6 (20) Reverse Single Arm Cable Pressdowns 3×15 (30) YTWI 2×10 each (5) http://youtu.be/lPFWsqWNtZ4
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ME NCL Squat x3 raw w/chains (cambered bar box squats 135,185,225,275,315,365,405,455 (475), +4 chains, +8 chains, +12 chains Wall Squats onto box with band around knees 10×5 Rack Position Sand Bag Carries 3×100 yards (punching bag) Round Back Hypers on 45 degree Hyper 3×20 (BW) X-Band Walk with squat 3×20 http://youtu.be/BjfoVSwkTBE
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Seated Box Jumps 8×3 ME NCL Deadlift x5 (sumo Deadlifts 135,225,315,405,455,+60,+120) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (60,50,40,30) Front Squat harness squat 2-3 warm ups, 8×8 (60 sec break) (205) Backwards Sled Walks 300 yards (135) Standing Machine Calf Raises 3×10 (3 count pause...
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A1: Scap Shrugs w/pause 4×12 (50) A2: 1 arm barbell rows 4×8 (60) Stretchers 2-3 warm up, 4×12 (130) Barbell Shrugs 3×12 w/pause, rest pause (265) Straight bar scap row/row, 2-3 warm ups, 3×10,rest pause (110) http://youtu.be/yFbwjA56E_4
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ME Bench NCL x5 (squat bar floor press 55,145,195,235,255,275,285) A1: Rope Pressdowns w/pause 3×10 (120) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,185,205,225×3 on 4 board) B1: Cross Body Hammer Curls 3×10 (40) B2: EZ Curl Bar 1.5 reps 3×10 (17.5 each side) Fat...
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Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (30, dropped to 20) RDLs against bands no lockout 2-3 warm ups 3×15, 2-3 rest pause sets (225) Reverse Hypers 2-3 warm ups, 3×10 (2 each side)
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ME Squat NCL x5 (135,225,275,315,365,405,455,495,525(540)) http://youtu.be/KEzR8wvXl3w
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Explosive Pushups onto boxes 8×3 (45+pad) A1: DB Bench flys Pronated to supinated 2-3 warm ups, 3×10 (40) A2: Incline Hammer Bench 2-3 warm ups, 3 count pause and contraction 3×8 (65 each side) Seated Side Raises 2-3 warmups, 3×10, w/max partials (30) Seated DB Cleans 2-3 warm ups, 3 drop sets (20x3x10,15×7,10×10) Laying DB...
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Seated Box Jumps 8×3 ME NCL Deadlift x1 (135,225,315,405,455,495,545,585,605) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (25,35,45,55) Front Squats 2-3 warm ups, 8×8 (45 sec break) (205) I drank a monster rehab prior to training today and that was a big mistake. I don’t normally...
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A1: Scap Shrugs w/pause 4×12 (45) A2: 1 arm barbell rows 4×8 (55) Stretchers 2-3 warm up, 4×12 (120) Barbell Shrugs 3×12 w/pause, rest pause (245) Straight bar scap row/row, 2-3 warm ups, 3×10,rest pause (100)
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Wednesday (arms) ME Bench NCL x1 (3 board 95,135,185,225,275,315,335,355,365,375,385) A1: Rope Pressdowns w/pause 3×10 (110) A2: Single Arm Chain Extensions 1.5 reps 3×10 (2 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,155,175,195,215×1 on 4 board) B1: Cross Body Hammer Curls 3×10 (35) B2: EZ Curl Bar 1.5 reps 3×10 (15 each side,...
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This is the current diet program that I follow. I am not insanely strict about it. Sometimes I will substitute different meals or if I just can’t eat I’ll skip one. I usually go out to eat 1 or two times over the week and will throw in rice krispie treats as I feel like...
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ME Squat NCL x1 (buffalo bar 135,225,275,315,365,405,456,495,525) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (30 each side/drop to 20) RDLs against bands no lockout 2-3 warm ups 3×15, 2-3 rest pause sets (215) Reverse Hypers 2-3 warm ups, 4 drop sets, 1xmax partials (2×2,2×1.25,1.25×1.25,1.25×1) Leg Press Calf Raises 3×1 min max (2.25 each...
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Sunday (chest, shoulders, triceps, grip) Explosive Pushups onto boxes 8×3 (45 plates) A1: DB Bench flys 2-3 warm ups, 3×10 (30,35,40) A2: Incline Hammer Bench 2-3 warm ups, 3 count pause and contraction 3×8 (55,60,65) Seated Side Raises 2-3 warmups, 3×10, w/max partials (25) Seated DB Cleans 2-3 warm ups, 3 drop sets (15/12/10) Laying...
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Seated Box Jumps 8×3 ME NCL Deadlift x3 (pin pulls off 34 135,225,315,405,455,495,545,585,605,625×2) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (50,40,30,20) Front Squats 2-3 warm ups, 8×8 (45 sec break) (185) Backwards Sled Walks 300 yards (115) Standing Machine Calf Raises 3×10 (3 count pause...
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Thursday (Back) A1: Scap Shrugs w/pause 4×8 (30,30,35,40) A2: 1 arm barbell rows 4×12 (35) Stretchers 2-3 warm up, 4×12 (110) Barbell Shrugs 3×12 w/pause (225) Straight bar scap row/row, 2-3 warm ups, 3×10 (90)
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ME Bench NCL x3 (95,135,185,205,225,245,255,265,270×1) A1: Rope Pressdowns w/pause 3×10 (100) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (95,135,165,185) B1: Cross Body Hammer Curls 3×10 (30) B2: EZ Curl Bar 1.5 reps 3×10 (big bar 10 each side) Fat Grip EZ Curl Bar...
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Finally got back up to some decent raw squat weight. Today felt good and I feel like I definitely could’ve done 600. Monday (hamstrings,calves, triceps) ME Squat NCL x3 (Spider Bar, box at 2 black pad, 135,225,275,315,365,405,455,495,545 (585) ) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (25 each side) RDLs against bands no...
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When I first started training at the age of 14 in 1999, I would go up into my family’s “play” room and do all the exercises in a book my dad had given me from when he was a kid (from the 1960’s). I had no clue what I was doing and just looked at...
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This was my first time deadlifting heavy after my back went pop at my last competition. Felt good and didn’t have any pain or discomfort. I can tell my body isn’t used to the heavy stuff yet bet it’s adjusting. The leg were smoked after all the crazy stuff afterwards. Box Jumps 8×3  NCL Deadlift...
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Wednesday (shoulders and triceps) NCL Bench Heavy 1 (Close Grip 2 board 315,325,335,345,355,365 miss) Side Raises w/pause 8×8 (30 second break) (20) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x10) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80,80) DB French Press 4×15 (45 sec break) (60×4, 13 reps on 4th...
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Pulldowns 1.5 reps Max 10 reps (80,100,120,130,140) Neutral Pullups Max 6 (BWx5 sets) Meadows Rows 1-2-3 max sets 8 reps (25,35,45,50,55) Hammer High Rows 8×8 (30 second break) (70 each side) Neutral Wide Cable Rows 15,12,10,8,6 (100,120140,160,170 )
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Wednesday (shoulders and triceps) NCL Bench Heavy 3 (Swiss bar floor press 275,285,295,305×4) Side Raises w/pause 8×8 (30 second break) (15) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x8) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80) DB French Press 4×15 (45 sec break) (55×4 sets, 60×1 sets) Max Push-ups...
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Monday (Hamstrings,calves,abs) NCL Squat Heavy 3 (cambered bar 490) Single Leg Hamstring Curls 6xFailure (45,45,40,35,30,25) Snatch Grip RDL’s w/ 3 second pause at bottom 4×12 (45 second break) (185) Swiss Ball Hamstring Curls 10×10 (30 sec break) Seated Calf Raises 10×10 (30 sec break) (110) Cable Crunches 10×10 (30 second break) (80)
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Progressive Medball Chest Pass 8×3 (8,10,12) Decline Hammer Press 8×8 (30 sec break) (80 each side) Incline Swiss Bar Bench 15,12,10,8,6 (115,135,155,175,195) DB Bench 1.5 reps 10 reps max sets (50 x2,8 reps set 3) Concentration Curls 8×8 (30 sec break) (30) Cable EZ Bar Curls 1.5 reps 10 reps max sets (60 x 4...
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Pulldowns 1.5 reps Max 10 reps (80,100,120,130) Neutral Pullups Max 6 (BWx4 sets) Meadows Rows 1-2-3 max sets 8 reps (45) Hammer High Rows 8×8 (30 second break) (65 each side) Neutral Wide Cable Rows 15,12,10,8,6 (100,120,130,140,150 )
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I can tell I haven’t lifted heavy in a whole but I was pleased with what I did on ME work. The rope Pressdowns were brutal. Lots of pain and soreness the following day. NCL Bench Heavy 5 (fat bar 305×4) Side Raises w/pause 8×8 (30 second break) (15) Hammer Shoulder press 1.5 reps Max...
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First day back to semi heavy lifting after injuring my back at my latest competition. Used the spider bar from EliteFTS for the first time and I have to say that it was tough. It swings like a cambered bar and dumps you like a yoke bar. Very brutal on the upper back. I feel...
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Have you ever heard the phrase, “Aim for the moon and if you miss, you’ll land among the stars.”? Well, that’s a pretty stupid phrase, especially if you’re an astronaut. I don’t agree with setting goals, only reaching them. The fitness realm is rife with bullshit goal setting. I am sure anybody can name at...
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Do not take this as me telling you how to live your life. I’m 26, not married, and don’t have any kids. For most people, that’s enough of an excuse to disregard anything I might say. But if you’re in the same boat as me or open minded enough to listen to what I have...
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NBS Fitness was created for the purpose of making people better. Pure and simple, I wanted to expose people to the highest level of training possible to allow them the greatest stimulus for growth. When referring to higher training, I do not mean a higher intensity necessarily (although that is the case sometimes) but more...
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We’ve all heard, said, or been told the phrase “You can do it!”. But is that phrase really fair? I mean, is it fair to place that type of responsibility on somebody? You see, by inferring that somebody “can” do something you are also inferring that they can “not” do something, and that the differing...
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Pushups 10×10 (30-45 second break) (60 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,195) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×20,12,12) Pec Flys 3×10 (3 down w/hold) (80) Single Arm Leaning Side Raise 8×8 (30 second break) (30) Plate Raise Hell (Max 45, Max 35, Max 25) (24,9,10) http://youtu.be/90XRjA2Zkhc
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Incline Reverse Crunches 4×12 Pullups Pyramid (30 sec break) (8) Neutral Chest Supported Rows to 8×8 (30 sec break) (80) Bent DB Rows (palms Supinated) 15,12,10,8,6 (65,70,75,80,85)9 Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (150) Face Pulls w/pause 8×8 (30 sec break) (130) EZ Bar Preacher Curls 8×8 (30 sec...
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Side Raises 2-3 warm ups, 8×8 (30 sec break) (30) EZ Bar High Row 15,12,10,8,6 (35,40,45,50,55 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (25) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (140) Close Grip Bench 15,12,10,8,6 (135,155,175,195,215) Standing Calf Raises...
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Glutes and hamstrings Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×4,40×1,35×1) Straight Leg Deadlifts 15,12,10,8,6 (155,175,195,215,235) Prowler Push 6×25 yards (1 minute break) (3 plates per side) 45 Degree Hypers 3xfailure (lighty+monster x19,12,10) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)...
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Chest and shoulder Pushups 10×10 (30-45 second break) (40 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,185) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×18,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (25) Plate Raise Hell (Max 45, Max 35, Max 25) (19,7,7)
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Legs and calves Glute Ham Raises 8×8 (30 second break) (15 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (75 each hand) Leg Press 3xfailure (6 Plates each side 45,20,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
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back biceps abs Incline Reverse Crunches 4×12 Pullups Pyramid (30 sec break) (7) Neutral Chest Supported Rows to8x8 (30 sec break) (75) Bent DB Rows (palms Supinated) 15,12,10,8,6 (60,65,70,75,80) Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (140) Face Pulls w/pause 8×8 (30 sec break) (110×3,120×3,130×2) EZ Bar Preacher Curls 8×8...
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Shoulders, triceps, and calves Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,bye8,6 (30,35,40,45,50,55,60 per side, big EZ curl bar)DDR Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (20) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (130) Close Grip Bench 15,12,10,8,6...
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Glutes and hamstrings Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×2,40×2,35×2) Straight Leg Deadlifts 15,12,10,8,6 (115,135,155,175,195) Prowler Push 6×25 yards (1 minute break) (2.25,2.25,2.35,2.35,3,3) 45 Degree Hypers 3xfailure (light+mini x28,17,17 Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)
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Chest and shoulder Pushups 10×10 (30-45 second break) (20 lb chain) Incline Bench Press 15,12,10,8,6 (115,130,145,160,175) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×17,12,10) Pec Flys 3×10 (3 down w/hold) (80,70,70) Single Arm Leaning Side Raise 8×8 (30 second break) (20) Plate Raise Hell (Max 45, Max 35, Max 25) (18,10,10 Arms...
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Legs and calves Glute Ham Raises 8×8 (30 second break) (10) 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (70 each hand) Leg Press 3xfailure (6 Plates each side 40,23,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
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back biceps abs Pullups Pyramid (30 sec break) (7) Neutral Chest Supported Rows to8x8 (30 sec break) (70) Bent DB Rows (palms Supinated) 15,12,10,8,6 (50,55,60,65,70) EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (130) Face Pulls w/pause 8×8 (30 sec break) (90) light EZ Bar Preacher Curls 8×8 (30 sec break)...
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Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,8,6 (30,35,40,45,50 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (15) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (120) Close Grip Bench...
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Monday (glutes and hamstrings) Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×4, 35×2) Straight Leg Deadlifts 15,12,10,8,6 (96,115,135,155,175) Prowler Push 6×25 yards (1 minute break) (2,2.1,2.2,2.3,2.4,2.5) 45 Degree Hypers 3xfailure (light x26,16,15) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)
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Saturday (arms abs) A1: Alternating DB Curls w/1 count hold at top 5×10 (30) A2: Tricep Kick Back w/1 count hold at top 5×10 (15) Cross Body Hammer Roper Curls 8×8 (30 sec break) (40) Cross Body Grenade Press down 8×8 (30 sec break) (40) B1: Band Hammer Curls 3xfailure (light) B2: Band Press down...
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Friday (chest and shoulder) Pushups 10×10 (30-45 second break) (BW) Incline Bench Press 15,12,10,8,6 (75,95,115,135,155) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (40×17,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (15) Plate Raise Hell (Max 45, Max 35, Max 25) (15,6,6)
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Thursday (legs and calves) Glute Ham Raises 8×8 (30 second break) (bw) 1.5 Rep Hack Squat heavy 6 (4 plates each side) DB Step Ups 8×8 (30 second break) (60) Leg Press 3xfailure (5 Plates each side 40,20,22) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
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Wednesday (back biceps abs) Pullups Pyramid (30 sec break) (6) Neutral Chest Supported Rows 8×8 (30 sec break) (65) Bent DB Rows (palms Supinated) 15,12,10,8,6 (40,50,60,70,75) EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (100,110,120,120) Face Pulls w/pause 8×8 (30 sec break) (90) EZ Bar Preacher Curls 8×8 (30 sec break)...
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Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (20) EZ Bar High Row 15,12,10,8,6 (20,25,30,35,40) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (12) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (110) Close Grip Bench 15,12,10,8,6 (135,155,175,175,175) Standing Calf Raises 10×10...
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Monday (glutes and hamstrings) Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (40) High Foot Leg Press (press through heal) 15,12,10,8,6 (5,6,7,8,9/6×20) Prowler Push 6×25 yards (1 minute break) (1.25,1.35,1.45,1.55,1.65,2.25) 45 Degree Hypers 3xfailure (light x26,23,20) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed...
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Link to EliteFTS Version of the Article http://www.elitefts.com/education/motivation/training-and-dietary-considerations-for-women-needs-formatted/ Ever since I began training several years ago, I have had the chance to work with both men and women of varying levels of experience and with differing goals. Although my approach for both genders is very similar, there are a few considerations I take for both...
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-Speed Squats 8×2 405+140 chains -Speed Deadlifts 6×1 335+80,100,120,140,160,180 -Chest Harness backwards hip extension sled 4×20 (2,3,4,5) -Reverse Hypers 3×12 (2 plates each side) -Glute Ham Sit-ups 1×50
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Wednesday 12-25-13 -Slingshot Floor Press 45,95,135,185,225,275, slingshot 315,345,365,385×2 -Chest Supported Rows 3×8 (105) -3 Board Bench 3×6 (315) -Plate Pinch Deadlift xMax 90,110,125,140
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My entire body was feeling like crap today, specifically my hips. After Friday’s 2.5 hour extravaganza workout of heavy speed squats and heavy triples on deadlift finished off with 5 working sets on all accessory movements, I still hadn’t fully recovered by Monday. I still needed to hit a heavy movement but needed to work...
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About Us

A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of