David's Blog
  • Iron and Lead Episode 2: Training For Physical Fitness, MMA, and Shooting
    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.  ...
  • Steps to a New Level of Mental Strength
    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 ...
  • Iron and Lead Podcast
    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 ...
  • Determination and Direction over Motivation
    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 ...
  • ACRE Podcast
    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 ...
  • Dieting Tips For Travel and Eating Out
    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 ...
  • Adventures in CrossFit: Seek the Suck
    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 ...
  • NBS Fitness Guide To Supplements, Part3: Health
    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 ...
  • Adventures in CrossFit: Training at 5am
    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 ...
  • Adventures in CrossFit: Olympic Lifting 8 Years Removed
    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 ...
  • Adventures in CrossFit: Kipping Pull Up Madness
    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 ...
  • Adventures In CrossFit: Why I made the switch
    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 ...
  • The World’s Worst Fitness Meme
    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. ...
  • Latest EliteFTS Article: Shooting Knowledge Applied to Training
    “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. ...
  • NBS Fitness Guide to Supplements, Part 1: Protein
    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 ...
  • Leg Press Video Commentary
    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 ...
  • Only Fools Focus on the Scale
    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 ...
  • Investing Your Resources Wisely
    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 ...
  • Two new supplements at NBS Fitness
    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 ...
  • Why You’re Fat (or you will be)
    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 ...
  • Read this to suck less part 4: Avoiding the Abyss
    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 ...
  • Read this to suck less part 3: How to choose the correct exercises
    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 ...
  • Read this to suck less part 2: Hearing the things you don’t want to hear
    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 ...
  • Read this to suck less part 1: Mental Toughness
    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 ...
  • The Article Every One With a New Year’s Resolution Should Read
    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, ...
  • Everything you didn’t want to hear about hypertrophy for powerlifting
    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!). ...
  • Training Highlights to Halo by Soil
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  • 5 Ways to Know if Your Gym Sucks
    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 ...
  • Metal Training Log: Condemned by As I Lay Dying
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  • The 4 Pillars of Success and Why We Added CrossFit
    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 ...
  • Training Highlights with Metal: Electric Crown by Testament
    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  ...
  • Gaining 50 lbs in One Year
    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 ...
  • Will Sawyer Competes at USA Weightlifting Collegiate Nationals
    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 ...
  • The Force Velocity Curve and Big Mistakes People Make When Training Athletes
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  • Metal Song of the Week: Walk-Pantera
    No explanation here needed. Just straight brutality from the one and only Pantera...
  • Metal Song of the Week: Holy Diver-Killswitch Engage
    Dio is badass and so is Killswitch Engage who does a killer cover of this song  ...
  • Metal Song of the Week: Strife-Trivium
    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 ...
  • What is GPP?
    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 ...
  • Metal Song of the Week: Locust-Machine Head
    Machine Head brought a whole new sound with this album and the title track lead the way.  ...
  • The Last Rep Podcast Interview with Nick Brugal
    I recently did a podcast interview with pro strongman Nick Brugal on The Last Rep Podcast. Check it out below ...
  • Metal Song of the Week: The Only-Static X
    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.  ...
  • 3 Unwritten Gym Rules that Everyone Should Know
    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 ...
  • Metal Song of the Week: More Human than Human- White Zombie
    Few things sound as distinct as Rob Zombie and this song is a classic...
  • Training When Life Kicks In
    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, ...
  • Metal Song of the Week: Follow the Reaper-Children of Bodom
    Few guys can shred like Alexi, that’s why I chose the live version. These dudes put on a killer show  ...
  • Athletic Development Pyramid
    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...
  • Metal Song of the Week: Take This Life-In Flames
    These dudes have some jammin songs. Get some.  ...
  • Don’t Be A Fitness Victim
    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 ...
  • Common Mistakes When Doing DB Side Raises
    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 ...
  • Metal Song of the Week: Detroit Rock City-KISS
    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...
  • Common Mistakes When Doing Cable Pressdowns and Curls
    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 ...
  • Metal Song of the Week: NIB-Black Sabbath
    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  ...
  • Crossfit Level 1 Certificate Course
    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 ...
  • Metal Song of the Week: 3 Days in Darkness-Testament
    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...
  • The Perfect Exercise to Show Your Hamstrings How Much You Hate Them
    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 ...
  • The Back Workout That Blew My Back Up
    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 ...
  • We Were All a Beginner Once-Funny Stories
    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 ...
  • Podcast Interview with Blood and Iron
    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 ...
  • Metal Song of the Week: Guardians of Asgard by Amon Amarth
    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 ...
  • Fitness Is Not a Commodity
    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. ...
  • Metal Song of the Week: Hail the Apocalypse by Avatar
    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.  ...
  • Proper Warm Ups for Technique Improvement
    Check out this video about how to properly warm up to help improve your technique...
  • Metal Song of the Week: Stone the Crow by Down
    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 ...
  • Metal Song of the Week: Dethday by Dethklok
    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 ...
  • Forget About Motivation
    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 ...
  • Work Your Gas Pedal, Enjoy the Ride
    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 ...
  • Metal Song of the Week: Coming Undone by Korn
    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. ...
  • RPS King of Spring Powerlifting Meet at NBS Fitness Video
    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.  ...
  • Metal Song of the Week: Sail by Devildriver
    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 ...
  • Current Nutrition Setup
            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 ...
  • Metal Song of the Week: Vice Grip by Parkway Drive
    If this song wasn’t bad ass enough the freaking music video is the band members skydiving. Nuff Said!...
  • Metal Song of the Week: The Devil in I by Slipknot
    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 ...
  • Current Training Setup
    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 ...
  • Metal Song of the Week: Four Wall by While She Sleeps
    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 ...
  • 3 Fitness Terms That Make My Brain Shutoff
    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 ...
  • Why I’m glad I didn’t have Facebook and other stories from when I first started lifting
    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 ...
  • Metal Song of the Week: Luxtos by Eluveitie
    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 ...
  • Standards, Impregnation, and The Inner and Outer Circle
    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 ...
  • Client Profile: Christian Anto
    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 ...
  • Metal Song of the Week: Fight Fire with Fire by Metallica
    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 ...
  • First training session in the new space: A gym owner’s perspective
    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 ...
  • Metal Song of the Week: Do Not Obey by All That Remains
    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 ...
  • Client Profile: Taylor Weglicki
    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 ...
  • 5 Reasons You’re Not Getting the Physique Results You Want
    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 ...
  • Metal Song of the Week: Powershifter by Fear Factory
    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 ...
  • USS Midsouth Smash Strongman Competition 4/2/16
    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 ...
  • Metal Song of the Week: To The End by Lamb of God
    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 ...
  • Wanting to help people is not enough
    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. ...
  • Metal Song of the Week: Overlord by Lamb of God
    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 ...
  • Client Profile: Louis Demetriades
    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 ...
  • Metal Song of the Week: No End in Sight by Killswitch Engage
    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 ...
  • Sometimes being consistent is better than being hardcore
    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 ...
  • Metal Song of the Week: Reign Supreme by Walls of Jericho
    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 ...
  • Stop these three mistakes if you want to stop being a beginner
    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 ...
  • CTP Exercise of the Month: 10 second eccentric squat
    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 ...
  • Metal Song of the Week: Vengeful One by Disturbed
    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” ...
  • Update on the new facility
    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 ...
  • How can NBS Fitness help you in 2016?
    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 ...
  • Three Training and Nutrition Concepts For Advanced Lifters
    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 ...
  • Fitness and Health Goals for the Everyman (and woman)
    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 ...
  • A Reflection on a Year in Bodybuilding
    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 ...
  • In response to another crappy gym opening…
    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 ...
  • A Line in the Sand
    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 ...
  • Three Things That Will Immediately Improve Your Training Success
    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 ...
  • David 11-17-14 Legs
    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 ...
  • David 11-12-14 Back, Biceps, and Abs
    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 ...
  • David 11-11-14 Chest, Shoulders, Triceps
    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 ...
  • David 11-10-14 Legs
    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 ...
  • David 11-5-14 Back, Biceps, Abs
    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 ...
  • David 11-4-14 (chest, shoulder, triceps)
    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 ...
  • David 11-3-14 Legs
    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 ...
  • Are you busy or productive?
    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 ...
  • David 9-1-14 "A dose of reality"
    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 ...
  • David 8-24-14 Bench Accessory
    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 ...
  • David 8-22-14 DE Squats and Deads
    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...
  • David 8-17-14 DE Bench
    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 ...
  • David 8-15-14 DE Squats and Deads
    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 ...
  • David 8-13-14 ME Bench
    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 ...
  • David 8-11-14 ME Squats and Deads
    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 ...
  • David 8-10-14 DE Upper Body
    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 ...
  • David 8-6-14 ME Bench
    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 ...
  • David 8-8-14 DE Squats and Deadlifts
    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 ...
  • David 8-4-14 ME Squats ME Deads
    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 ...
  • David 8-1-14 DE Squats and Deads
    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, ...
  • David 7-30-14 ME Bench
    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 ...
  • David 7-28-14 ME Squats
    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 ...
  • David 7-27-14 Bench accessories
    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...
  • David 7-25-14 DE Squats ME Deadlifts
    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 ...
  • To be great…
    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 ...
  • David 7-21-14 ME Squat
    http://youtu.be/Bjpv3R7Djbg...
  • David 7-23-14 ME Bench
    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 ...
  • David 7-20-14 Bench Accessories
    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 ...
  • David 7-18-14 DE Squat, DE Deadlifts
    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)...
  • David 7-16-14 ME Bench
    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 ...
  • David 7-14-14 ME Squats
    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 ...
  • David 7-11-14 ME Deadlifts
    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 ...
  • Interview with Jennifer Bean
    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…  ...
  • David 7-9-14 ME bench
    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 ...
  • David 7-7-14 ME Squats
    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 ...
  • David 7-6-14 Bench Accessories
    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 ...
  • David 7-4-14 ME Deadlifts
    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 ...
  • David 7-2-14 ME Bench
    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 ...
  • David 6/30/14 ME Squat
    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) ...
  • David 6-28-14 Bench Accessory
    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)...
  • David 6-25-14 ME Bench
    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 ...
  • David 6-23-14 ME Squats
    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 ...
  • David 6-21-14 Bench Accessories
    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 ...
  • David 6-20-14 ME Deadlifts
    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 ...
  • David 6-18-14 ME Bench
    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 ...
  • David 6-16-14 ME Squats
    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 ...
  • David 6-15-14 Chest, back, arms
    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 ...
  • David 6-14-13 Deadlifts
    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 ...
  • David 6-11-14 ME Bench Arms
    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) ...
  • 5 Components of Nutrition (and why your diet just isn’t cutting it)
    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 ...
  • David 6-9-14 ME Squats
    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) ...
  • David 6-8-14 Chest, back, arms
    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 ...
  • David 6-6-14 Deadlifts
    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 ...
  • David 6-4-14 ME Bench Arms
    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 ...
  • David 6-3-14 ME Squats
    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 ...
  • David ME Deadlift Quads, calves
    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 ...
  • David 5-29-14 Back
    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 ...
  • David 5-28-14 ME Bench Arms
    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 ...
  • How Richard Adams improved his powerlifting total post heart attack
    ...
  • David 5-27-14 hamstrings
    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, ...
  • David 5-26-14 ME Squats
    ME Squat NCL x5 (135,225,275,315,365,405,455,495,525(540)) http://youtu.be/KEzR8wvXl3w...
  • David 5-25-14 Chest, shoulders, tris
    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 ...
  • David 5-21-14 Deadlifts quads
    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 ...
  • David 5-22-14 Back
    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 ...
  • David 5-21-14 ME Bench arms
    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 ...
  • David 5-20-14 Current Nutrition Setup
    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 ...
  • David 5-19-14 ME Squat hamstrings, calves, triceps
    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 ...
  • David 5-18-14 chest, shoulders, triceps, grip
    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 ...
  • David ME Deadlifts quads calves
    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 ...
  • David 5-15-14 Back
    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 ...
  • David 5-14-14 ME Bench, arms, abs
    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 ...
  • David 5-12-14 ME Squat hamstrings, calves, triceps
    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 ...
  • Majoring in the Minor
    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 ...
  • David 5-2-14 deads, quads, calves
    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 ...
  • David 4-31-14 Me Bench, shoulder, triceps
    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 ...
  • David 5-1-14 Back
    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) ...
  • David 4-23-14 (ME bench, shoulders, triceps)
    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 ...
  • David 4-21-14 ME Squat, hams, calves, core
    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) ...
  • David 4-19-14 Chest, biceps, forearms
    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 ...
  • David 4-17-14 Back
    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 ...
  • David 4-16-14 ME Bench, Shoulders, Triceps
    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 ...
  • David 4-14-14 ME Squat, hammies, calves, and abs
    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 ...
  • Batting A Thousand: Goal Reaching
    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 ...
  • Simple, Strong, and Passionate
    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 Importance of an Athletic Developmental System
    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. ...
  • Operational Comfort Zone
    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 ...
  • David 4-12-14 Chest and Shoulders
    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 ...
  • David 4-9-14 back biceps abs
    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 ...
  • David 4-8-14 Shoulders, triceps, and calves
    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) ...
  • David 4-7-14 Hamstrings and Glutes
    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 ...
  • David 4-5-14 Chest and shoulders
    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 ...
  • David 4-4-14 Legs and Calves
    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 ...
  • David 4-3-14 Back, bis, abs
    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 ...
  • David 4-1-14 Shoulders, Triceps, and calves
    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, ...
  • David 3-31-14 Glutes and Hamstrings
    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 ...
  • David 3-30-14 Chest, shoulders, arms, abs
    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 ...

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