Friday, April 15, 2016



I recently came across this workout on and got very inspired. It incorporates exercises I use in my outdoor bootcamps.

Using variations on:

  • Squats
  • Lunges
  • Pushups

as well as adding dumbells, I find it effective, extremely challenging & and a tough, all over body workout.

I'v written about the Spartans before. Truly hardcore, they were known as fierce, loyal beasts who took physical training beyond anything we in the modern will ever know. They built an army unprecedented in ancient times. That being said, they instilled physical fitness into their culture beginning in childhood.

I am currently mastering the exact workout for my own goals which I plan on discussing later, however in the meantime refining my outdoor bootcamp. Spring is here, summer  around the corner, and it's time to ramp things up.


Saturday mornings just got more challenging.

Let me know how you fair with this truly BEASTMODE of a workout.

Thursday, March 24, 2016


Baby got Back
"Success depends on your backbone, not your wishbone" 

I think besides an impressive set of guns, a well defined back makes a statement. Good posture & flexibility depend on it. Without nice Lats' and a good set of Bro-Traps the shirt just doesn't fit right.


Don't be a slouch

Over the years I've tried numerous routines, workouts, & variations on them. Being said, when it comes to back training I rely on what I believe to be the most effective exercises in achieving a defined & well proportioned back.

  • Pull ups (unassisted)
  • V-bar pull down
  • Seated Row
  • Iso-Lateral Plate-Loaded Pulldown
  • Barbell Shrugs
  • Dumbbell Shrugs

Occasionally I'll add Wide Latin Pulldowns, however there is something to be said for bodyweight exercises. Pull-ups continue to be the champ.

The V-Bar pull is a staple in mass building as is the Barbell Shrug. Tip Start your workout with these. I tend to finish with an isolation move like dumbbell shrugs or bent over rows.

Only you know what works for you, however master these and your on your way to doning the Hulk costume next Halloween.

Tuesday, March 15, 2016


"Tough times don't last, tough people do"

Tuesday, February 23, 2016

FOOD PREP 101 The perfect egg, every time


I go through a lot of eggs. I've liked them since I was a kid & there isn't a way I haven't prepared them. When it comes to streamlining meal preperation hardboiled remains the easiest and provides the most ways to enjoy them.

According to the American Dietetic Association Complete Food & Nutrition Guide (Revised & updated 3rd Edition 2006) " experts advise healthy Americans to eat whole eggs and yolks in moderation to control dietary cholesterol."

I do not have high cholesterol but for those who do consult your physician.

My two cents
1 egg has anywhere from 4 - 6 grams of quality protein 
• easy to prepare (No gourmet omelettes required)
• relatively inexpensive

The Perfect 12 

I've done this so many times I've decided to share.

  • Place 12 eggs in a large pan and cover with cold water. I use a large pan to give them room to roll as they are boiling.
  • Bring to a boil. About 11 mins. 
  • Boil for exactly 10 more minutes. 
  • Turn heat off and move pan to a back burner. Let sit for an additional 10 minutes.
  • In the meantime fill a bowl with ice cubes and water.

Test an egg in the water for a few minutes and then peel it. 

The perfect egg.

2 for breakfast before dashing out to traffic, 2 for a snack, or sliced on your salad, this is a never fail way to make meal prep easy. In 30 minutes.

Tuesday, January 19, 2016

Fitness Goals, Success, and ATTITUDE

Yesterday I came across one of those articles that makes you sit back, think, and then the light bulb goes off. While this article dealt with the business world mainly, I am parlaying it into fitness. That's what I do.

Basically, it analyzes the 2 types of mind sets a person can have:

  • a fixed mind set
  • a growth mind set
...and when it comes to success, would a positive attitude triumph over intelligence. 

"I think I can, I think I can"

It does go on to say that which ever type you may be you can change and grow. 

I personally have known enough of both. There are the "fixed" types, who say, "this is what I've done and this is how I will workout". The "growth" crowd tend to say, " I'll do whatever it takes, and I'll meet at 5am because I want to get the workout in before work".


No, I don't mean strut around like the mayor of the gym in tapout gear with headphones so loud we can hear them on the other side of the facility. 

Be the growth mindset who believes success depends on new ways of thinking, and where gains are right around the corner.

I try always to approach each workout as if it were the game changer. Workouts should not be stale. If you feel they are, it's time to switch them up. I also try to instill that change=grow, grow=gains, gains = satisfaction. 

Now, are you fixed, or growth?

Wednesday, January 13, 2016


When I was 19 years old I enlisted in the military and went off to bootcamp. Scrawny as I was, I could barely push out 12. I heard "Drop and give me 20" the entire time.

 As did everyone.

The standard Pushup is a basic, fundamental, and extremely effective exercise that can be done anywhere, anytime, no gym membership required. It's that simple.

If you think the pushup for beginners, think again. Check out the trivia below.

Working the pecs, tri's and anterior deltoids, the pushup is the perfect body weight exercise to build strength. Add a few variations on it and it gets even better.

The record for the most pushups in a 24 hour period was set in 1993 by Charles Servicio of The United States of America. He performed a staggering 46,001 pushups.


The record for the most pushups in 1 hour was set by Carlton Williams of the United Kingdom with 2,220.


My current start to the day
5 days a week I wake up, brew some black coffee and do 100 pushups. A gym day or not, that's what I do. At the end of the month I'll evaluate and up the anty. But for now it goes something like this:

Brew coffee.
1 set of 25 pushups.
Sip coffee.
1 set of 25 pushups.
Sip more coffee.
1 set of 25 pushups.
Finish coffee.
Final set of 25 pushups.

Try it, and as always....

Wednesday, January 6, 2016



4 1/2 years ago when I first started this blog I had very specific goals. To begin with, I wanted to chart the gains I was making and how I was achieving them. I also wanted to share in layman's terms what I was learning.

Then, I set out to build mass. A true ecto, I was nothing short of obsessed with getting bigger. I am a naturally curious person and set out to learn as much as I could. And I did. At 5'10, I topped out at 210lbs. Through a great deal of reading, trial and error, working with some excellent trainers, nutrition, and good ol' sweat and pain, I know what results are and what it takes to achieve them.


As in life, workouts change (and should) as do goals. While I am definitely focused on staying as strong as I can be, I no longer concentrate on size. This year I plan to focus more on maintenence type workouts as well as more functional training and increased flexibility.

I also intend to focus even more on diet & nutrition and plan to start sharing tried and true recipes I believe to be clean, healthy, and above all else taste good.


One thing still rings true this new year of 2016. I intend to continue learning all things fitness and nutrition. I will continue using old school techniques as well as sharing what I believe will help others achieve theit goals.

Very truly,

J Williams