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Welcome ‘25! This year marks a few changes to the facility with a minor makeover, and the addition of some very good pieces of equipment: BoS Dreadmill, and a curved manual treadmill have been added to our assault bike and rower cardio equipment! This year will mark an improved focus on aerobic capacity along with…

For the next eight weeks, we are focusing on Push, Pull and Legs splits for clients attending three times a week. For clients that are attending FM twice a week, they are either completing a Full body Push and Pull split, or an Upper and Lower body split. With the nicer weather, we will also…

This was the first leg workout from the Annihilation Wave program. I can already tell these are going to be some tough workouts!  Lying Ball Leg Curls goal is to activate the hamstrings before squats – 3 sets 20 reps Barbell Back Squats 8 reps of 135lbs, 155lbs, 185lbs, then 3 sets of 205lbs. This weight was…

This week is low to moderate volume, with rest/pause and iso hold combinations  DB Rear Laterals 4 sets 12-15 reps supersetted with Band Rear Laterals 4 sets 12-15 reps Machine Chest Press 4 sets 8 reps at 70lbs Barbell Incline Press programmed as a 2 second pause at the stretch position and a 2 second iso hold…

So I have decided to run this program before moving onto his new high frequency programs.  This is a more standard Mountain Dog style program, but I am going to be using the optional days on top of the four day base to get some extra volume and frequency.  I am going to run week…

I am almost to start a new program designed by John Meadows. It is a high frequency program where each body part will be worked either two or three times per week. This is a 14 week program that runs 6 days per week.  The plan is to do the first week twice before moving…

Back session was good today. Added some extras just for the fun of it. One-Arm Barbell Row 50×8 60×8 70×8 70×8 70×8 70×8 Smith Machine Rows used an incline bench to support the body. Started at 60 degrees for 4 sets then dropped to 45 degrees for 4 sets. 155×6 155×6 155×6 155×6 155×6 155×6 155×6…