• Low Carb- Bacon Cheeseburger Soup Recipe

    This recipe actually turned out really well. I even had my wife taste test, and she approved.

    This is a low carb bacon cheeseburger soup recipe. This recipe would be great for those of you following a Keto diet, Anabolic Fasting by Cory Gregory, intermittent fasting, or anyone who just wants a healthier, lower carb option for lunch, dinner, or supper.


    1 1/2 cup -chicken broth

    1 cup -      Shredded cheddar c…

    • 16 Oct 2019
  • Full Body Barbell Workout.

    It is what it says it is. A full body workout, and the only equipment you need is a barbell.

    The workout consists of 10 exercises, and 100 reps of each exercise. You must complete all 100 reps of an exercise before moving on to the next exercise.

    The reps can be broken up however you like. I e noted in parentheses below how mine ended up, for your reference.

    10 sets of 100, all with an empty barbell. It took me about…

    • 28 Sep 2019
  • Get Stacked 53 Friday

    I'm continuing the Get Stacked plan from www.corygfitness.com 

    Friday was arm day. It consisted of some tri sets of a bicep, tricep and shoulder exercise.

    One tri set involved heavy DB shoulder presses for 6 reps.

    The video shows my heaviest set, which was 100 x 6.

    • 28 Sep 2019
  • Rivalus Rival Whey Isolate Review - Fruity Cereal

    Ok ladies and gentlemen.  Place your bets.  Will Rivalus Whey Isolate Fruity Cereal taste like Fruity Pebbles or Froot Loops?  You want Fred Flintstone or Toucan Sam?  We're about to find out what the heck a fruity cereal protein tastes like!

    Rivalus Rival Whey Isolate Review - The Basics

    This protein is what I would expect from any whey isolate protein.  It had 25g of protein, just over 100 calories and 1g of sugar.  When…

    • 26 Sep 2019
  • 325# Pause Front Squat + German Volume Training

    Today was a beast of a workout from CoryGFitness.  It was GetStacked 53 - Thursday and it included some heavy pause front squats and then some German Volume Training style supersets.

    This workout was brutal.  It seemed like Cory threw every exercise in the book at us and made us do 100 reps of each.  We hit chest from a few angles, traps, biceps and triceps.  I'm not going to lie, it was a total grind and I was happy just…

    • 26 Sep 2019
  • Pre Jym Review - Rainbow Sherbet

    Pre Jym Review.  Is Pre Jym Worth your Cash?  Will Pre Jym Give Me Jitters?  Does Pre Jym Taste good?  These are a few of the questions I will cover in my Jym Supplement Science Pre Jym review of the rainbow sherbet flavor.

    I was able to obtain a sample of Pre Jym in my JackedPack.  I have heard quite a bit about Pre Jym over the years but never actually have threw down any cash to purchase the product so getting it as a sample…

    • 25 Sep 2019
  • Get Stacked 53 Monday

    I was out of town this last weekend. I was on my annual football trip with my old high school buddies. 

    The trip was awesome, but theres something to say about being back home, and back in the gym (garage).

    I was also welcomed back, by www.corygfitness.com dropping Get Stacked 53.

    Monday is typically deadlift day, conjugate method over 4 weeks. Today called for deficit deadlift.

    Video is posted and shows a smooth 500 from…

    • 24 Sep 2019
  • How To Break Your Fast When Intermittent Fasting

    If you are on the intermittent fasting train and were wondering how to break your fast when intermittent fasting...read on.  I typically do a 16/8 fasting window where I'll fast for 16 hours and eat for 8 hours.  However, when my eating window starts, I like to be a little strategic about what first goes into my body.

    How To Break Your Fast When Intermittent Fasting

    I have found, for me, the most effective way to break…

    • 23 Sep 2019
  • ProSupps Hydro BCAA Review - Sex On The Beach

    Ahhhhhh Yeah!  ProSupps did it...they came up with the BEST flavoring concept for their Hydro BCAA product - naming them after popular mixed drinks!  And what better way to kick-off my initiation into the Hydro BCAA product, than with a little Sex On The Beach!  I was lucky enough to get this awesome sample in my September 2019 JackedPack.

    Not only was this one of the best tasting BCAA supplements, I have ever tried, it…

    • 23 Sep 2019
  • Jacked Pack Review - September 2019 Bonus Pack


    I recently subscribed to JackedPack and got my first pack in the mail yesterday.  On their website they say when you subscribe, they'll send you 20 samples in your first pack.  Let me tell you what... JACKED PACK DELIVERED!  

    I received an over-sized box in the mail stuffed with samples and full-size protein bars.  Overall, I think there was about 24 unique products and close to 30 samples in the…

    • 20 Sep 2019
  • Max Crispy Treat Banana Cereal - Anabolic Fasting Carb Spike


    If you are following Anabolic Fasting from Cory Gregory, here is a quick and dirty way to get an awesome carb spike if you're following AF-102 or AF For Mass.

    Max Crispy Treat Banana Cereal

    1.  Break apart a max crispy treat dump into bowl

    2.  Slice 1/2 banana, put on top

    3.  Eat the other 1/2 banana

    4.  Cover with coconut milk

    5.  Smash some peanut butter

    6.  Eat the cereal

    • 20 Sep 2019
  • Time Under Tension Legs, Back and Chest Workout


    I'm almost 40 and my shoulders and knees aren't what they used to be.  This workout utilizes time under tension and lighter weights to save my tendons and joints and still build some muscle.  The actual implementation of what I did in this workout was sparked from when I watched "The Perfect Physique" on netflix.  Big Rammy was coaching some competitors and had them doing this type…

    • 19 Sep 2019
  • Get Stacked 52 Wednesday

    Heavy Back Squat Day

    550 was my top single.

    Then some power cleans. Got 265 x 2, but it wasn't pretty.

    Day 260 in a row of 400 meters walking lunges.

    • 19 Sep 2019
  • 415 Back Squat + Cleans Workout


    I really wasn't feeling the best today but it had to be done.  Squat heavy and hit a weight I have not hit in nearly 2 years.  Today's workout was quick and dirty.  It has been following my low-volume heavy protocol of 1-2 heavy lifts per workout with low volumes, and then my lunges, abs and maintenance circuit.

    Here was my Back Squat and Cleans Workout today;

    Back Squat - triples up to a 415…

    • 19 Sep 2019
  • Max Effort Muscle Amino Coffee Review


    Here is my review of Max Effort Muscle Amino Coffee.  I purchased this a few weeks back when it was a free item in a stack.  It was a new product and I had to give it a try.  It is a 30 serving container despite the smaller size and the price is the same as every product from Max Effort Muscle - $34.95 or 3 for $100.

    Supplement Facts

    5g BCAA
    2.5g Glutamine
    Contains electrolytes
    100mg Caffeine

    My Take

    • 18 Sep 2019
  • Tricep cable attachment - BWTG


    Here is my review of the thick grip tricep cable attachment from Black Widow Training Gear at www.blackwidowtg.com

    As i noted In the video, this is one of my favorite attachments. I use it nearly every day. I LOOOVE it.

    construction: perfect, customizable if you want

    Versatility: I use this for multiple different exercises 

    Feel: 2 in thick grip is awesome, powder coating is amazing.

    Welds: have held…

    • 18 Sep 2019
  • Get Stacked 52 Tuesday


    Get Stacked 52 from Cory Gregory at www.corygfitness.com

    Today was mainly arms and shoulders.

    Highlight of today's workout for me was my Military press. I changed up the rep scheme a bit to go heavier with less reps. My top set was 200 x 5 which is in the video.

    Also, today was day 259 of 400 meters of walking lunges. I'll post more about that later.

    • 18 Sep 2019
  • 5 Ingredient Keto Cheddar Chaffle Recipe - Keto Bun and Bread Alternative

    Brace yourselves for the amazing 5-ingredient Keto Cheddar Chaffle Recipe!  This is my base recipe for a Keto bun and bread alternative.  You can use it for a bun, bread, pizza crust, cracker or just about anything where you would typically use a bread product.

    This Keto cheddar chaffle recipe will end up with about 1-2g net carbs coming from the almond flour and cheddar cheese, so it is definitely Keto-friendly.  I have…

    • 17 Sep 2019
  • Squat + Bicep Barbell Burnout Workout


    I needed a good arm workout for today.  Something that would get me a good pump without having to try curl really heavy weights.  I came up with the Bicep Barbell Burnout workout and it was just the ticket - an empty 45lb bar never felt so heavy.

    Bicep Barbell Burnout Workout

    Back Squat - Work up to 3x3 heavy - I did 375#

    Barbell Burnout Supersets

    4x superset
    Barbell Curls 8-12 reps
    Barbell Curls Empty…

    • 16 Sep 2019
  • Get Stacked 52 Monday


    Get Stacked 52 from Cory Gregory at corygfitness.com

    Monday is typically chest/back day

    But as always we start with some variation of Squats. It is supposed to be 5 rep pauses. I'm a fan of working up to a heavy single, so that's what I did. The video shows my top set of 275 lbs bar weight through 200 lbs of bands.

    Deadlift- up to 495 sumo off a thin mat 

    Then some 3:1 back to chest…

    • 16 Sep 2019
  • Squats and Shoulder Workout


    Today's workout was a quick one.  One of my kids had a friend over today and another one of my kids was going to a friends house to play.  Needless to say, I had about a 50 minute window to squeeze in my workout.  I ended up doing some back squats through bands, military press, lunges for distance and some GHD and ab work.

    Video:  Best set of 265# through 3 mini bands per side (300# of tension at…

    • 15 Sep 2019
  • Rogue Fitness Dog Bone Pull-Up Bar Review


    This is my Rogue Fitness Dog Bone Pull Up Bar Review.  I have had this dog bone pull up bar for over two years now and it has grown to be one of my favorite pieces of equipment.  Anything that uses fat grip implements has a home in my workout program.  Fat grips will give you huge forearms, a stronger grip, and just bigger arms overall.  So this dog bone fits right in.

    The Dog Bone Pull UP Bar is made…

    • 15 Sep 2019
  • Titan Fitness Silencer Pads Review


    This is my Titan Fitness Silencer Drop Pads Review.  I do quite a bit of olympic lifting.  I also workout at home in my basement and in my garage.  I also have 5 young kids that seem to be always napping or sleeping when workout time rolls around.  I needed something to not only save my floors, but make my workouts quieter so I don't wake up my kids when they're sleeping and also so I don't annoy my…

    • 14 Sep 2019
  • Low Carb Keto Pizza Crust Recipe

    Here is a great recipe for a low carb, keto pizza crust.  This keto pizza crust provides the texture needed to make you feel like you are actually eating a pizza, but the best part is it has only a single carb and is a keto friendly pizza crust recipe.  The only carbs in the keto pizza crust recipe come from the Almond Flour.  The rest of the ingredients have no carbs at all so people on the keto diet can eat pizza and stay…

    • 14 Sep 2019
  • Heavy Squat and Power Clean Workout


    Today was a heavy squat and heavy power clean workout.  I have been lowering the volume lately and then doing my 400 lunges and circuit at the end which has provided some decent results for this old man.

    Here was my workout:
    Back Squat 4x2 @ 380#

    Power Cleans:

    400 walking lunges

    4x Giant Set
    10 GHD
    10 Back Extensions
    25 Ab Wheels

    • 14 Sep 2019
  • Get Stacked 52 Wednesday


    I've been following The Get Stacked Plan from Cory Gregory at www.corygfitness.com for about 2 years now. One of the staples in every workout is squats. 

    This was my Wednesday workout. Wednesdays are typically max effort back squat day to start the workout.

    I worked up to a 540 single. 

    Followed that up with some cleans, lunges, abs.

    Tagged For

    • cory gregory get stacked
    • cory gregory anabolic fa…
    • 13 Sep 2019
  • Low Carb Keto French Toast Chaffle Recipe

    Here is an awesome tasting low-carb, Keto approved french toast recipe.  This is based on the viral "Chaffle" that has taken the internet by storm.  It is basically a cheese and egg based mixture fried up in a waffle iron.  My kids smashed these things for breakfast today, and it literally took one minute to whip up.


    • 1 egg
    • 1 tbsp almond flour
    • 1 tsp stevia
    • 1 tsp vanilla
    • 1/4tsp baking powder
    • cinnamon…
    • 13 Sep 2019
  • Keto Low Carb Chili Recipe

    Here is an easy to make low carb Keto Chili recipe that does not contain any beans.  It can be made in the Instant Pot or Crock Pot. Ingredients 2 1/2 lb Ground beef1/2 large Onion (chopped)8 cloves Garlic (minced)2 15-oz can Diced tomatoes (wit...
    • 11 Sep 2019
  • Max Crispy Treats - Cinnamon Crunch Review

    I have been on the Max Effort Muscle supplement wagon for quite a while now. One of the products I use every day is the Max Crispy Treat.  This protein bar is used strategically as my "carb spike" when following Cory Gregory's anabolic fasting protocol.

    First of all, these bars taste amazing.  They're not your traditional chewy protein bar.  They are like a conglomeration of tiny, round crispy pieces …

    • 10 Sep 2019
  • Titan T3 Series Independent Squat Stands Review

    This is a review of the Titan Fitness T3 Series Independent Squat Stands.  I purchased these stands nearly 2 years ago.  I have a full setup in my basement, but since I have little kids, I wanted to workout in my garage some mornings, but I didn't want to take up a whole bunch of space and have a permanent setup out there.  I thought independent uprights would be just the ticket.

    If you own the T3 Squat Stands, post…

    • 9 Sep 2019
  • Chaffle House Keto Bacon Cheese Burger Recipe

    I have been eating very low carb lately - almost, but not quite full-on Keto.  This Sunday was opening week for NFL football and I wanted to celebrate in style without blowing up my nutrition plan.  This Chaffle House Keto Bacon Cheese Burg...
    • 8 Sep 2019
  • MusclePharm 614 Thor Chest Workout

    Here is a massive chest workout from @614Thor for your next Chest day.  The interesting part of this workout is it does not utilize any barbells - it is a dumbbell-only chest workout.  Don't let the lack of barbells fool you, there is p...
    • 11 May 2017
  • Sun's Out Guns Out Bicep Blaster

    Every now and then you just want to train arms.  And maybe not even your entire arm, but just your biceps.  You want your sleeves to rip, the veins to pop and to get a pump so fierce everyone around you can't help but notice.  The Sun's Out Guns Out Bicep Blaster is just the ticket for a bicep-only workout.

    Sun's Out Guns Out Bicep Blaster

    Dumbbell Preacher Curl
    3 sets of 10-12 with :45 rest between sets


    • 10 May 2017
  • Why Mike Rashid Eats One Time Per Day

    I have been following Cory Gregory's Anabolic fasting guidelines lately and also doing more research of my own on intermittent fasting and also the anabolic diet.  While scouring the internet, I came across a video by Mike Rashid discussing why he only eats one meal per day.  


    Mike Rashid's reasons for only eating one meal per day were somewhat compelling and mostly were in regards to heart and…

    • 10 May 2017
  • Healthy Cashew Dip Recipe

    If you're looking for a quick snack that is loaded with healthy fats, give this cashew dip a try.  It only takes 5 minutes to whip up and tastes awesome.  By controlling the ingredients you can avoid many of the additives and chemicals you'd find in traditional dips.

    Healthy Cashew Dip Recipe


    • 1c raw, unsalted cashews
    • 1/4c water
    • 1 tbsp chopped green chiles
    • 1 tsp minced ginger
    • 1 tsp lemon juice
    • 3/4tsp…
    • 10 May 2017
  • Cornbread Protein Pancakes Recipe

    These Cornbread Protein Pancakes are the perfect item for for a lazy Sunday morning.  Packed with protein, these cornbread pancakes are not only delicious, nutritious, and low in fat, but also packed with protein and can also be made glute...
    • 9 May 2017
  • Thick Implement Grip Training Arm Workout

    As a high school and elementary wrestling coach I'm always looking for an edge.  During my research on wrestling workout and conditioning I came across thick implements and grip training.  The information that I read was fascinating to me and I started adding thick implements to most of my workouts.  Ultimately I developed this workout which uses some form of thick implements and grip in every exercise.  

    While this…

    • 9 May 2017
  • Bad Ass Blueberry Protein Pancakes Recipe

    Try this bad-ass blueberry protein pancakes recipe. We all know by now the importance of consuming protein if you're trying to lean-out and build muscle.  When I have a few extra minutes in the morning, I try mix things up and eat some diff...
    • 9 May 2017
  • Dairy Free Chocolate Milk Alternative Recipe

    Here is a dairy-free, delicious chocolate milk alternative.  If you're lactose intolerant or just avoiding dairy this recipe is for you.  Feel free to add more almond milk, less banana or peanut butter to get the taste and consistency you desire!  For a twist, you can also try adding 1/2c of coffee!

    1 1/2 cup –unsweetened almond milk
    1 1/2 medium – banana
    1 tablespoon – peanut butter, all-natur…

    • 8 May 2017
  • Protein Fruit Dip Recipe

    We've all been to the graduation parties where you have the apples and strawberries and that sugar filled pink-tinted dip in the center of the fruit tray just begging us to go for a dip.  Well, with this protein fruit dip recipe, you can dunk all the apples and strawberries you want without dominating all that sugar.


    • 1/2c Greek Yogurt
    • 2 Scoops Vanilla Protein
    • 1 packet Stevia
    • 1tbsp ground almonds
    • 1/8tsp…
    • 6 May 2017
  • EVL Sports Peanut Butter Banana Protein Cookie Recipe

    This is a protein cookie recipe I stumbled across from EVLSports.   The ingredients look as clean as a whistle so you should be able to dominate a few of these bad boys without feeling guilty.

    @EVLSports Peanut Butter Banana Protein Cookie Recipe


    • 2 medium ripe bananas mashed
    • 2 scoops of EVL Stacked Protein - Chocolate Peanut Butter
    • 1 cup quick oats
    • 2 tbsp peanut butter, unsalted & softened
    • 2 tbsp chocolate…
    • 6 May 2017
  • Italian Soy Sauce Chicken Breast Marinade


    Here is a very simple and flavor-packed chicken breast marinade recipe using only 2 ingredients.  The easiest way to do this is to get yourself a 1-gallon freezer bag, drop in the soy sauce and dressing, then drop in 3-5 chicken breasts.  Let marinate for at least 4 hours, or overnight for more flavor.


    • 1/4c Soy Sauce
    • 1/2c Italian Dressing


    1. Mix Soy Sauce and Italian Dressing…
    • 6 May 2017
  • Assault AirBike Conditioning Workout

    Every now and then you need a sweat workout.  I will typically do something like this on Saturdays and back-off from the heavy weights.

    Assault AirBike Workout

    5 Rounds For Time

    • 30 Cal. Assault AirBike
    • 25 Sit Ups
    • 20 Dumbbell Lunges
    • 15 Kettlebell Swings
    • 10 Push Ups
    • 5 Chest to Bar Pull Ups

    • 6 May 2017
  • Mass Building Shoulder Workout

    When people think about big arms, they usually associate that with training massive sets of curls and getting big biceps, however, the bicep is actually the smallest of the three muscles on your arm.  The key to huge-ass arms is having big triceps and shoulders.

    This is a mass-building shoulder workout you can use to switch things up and get those big, wide, thick shoulders.

    1. Standing Military Press:
      2 sets: 6-8 reps
      2 sets…
    • 5 May 2017
  • Orange Chili Chicken Breast Marinade

    It's Time To #MakeChickenGreatAgain

    It doesn't get any simpler than this orange chili chicken breast marinade!  This marinade combines sweet and spice for an unique flavor combination that you'll keep coming back to time and time again.  The best part is it only contains 2 ingredients that you more than likely always have in your kitchen.


    • 1c orange juice
    • 1tsp chili powder
    • 1 lime (optional)

    • 5 May 2017
  • German Volume Legs, Shoulder and Arm Workout

    Setting new PRs is pretty...The work it takes when no one is watching isn't...

    This is a German Volume Training style workout to hit your legs, shoulders and arms.  German Volume Training is typically composed of 10 sets of 10.  I broke a few rules, but ended up doing more than enough volume to nearly make my arms explode.

    1. Barbell Lunges:  
      10x10 @ 75% bodyweight
      :45 rest between sets

    2. Military Press:  
      10x10  :30 rest…
    • 4 May 2017
  • Olive Oil Lemon Basil Chicken Marinade Recipe

    Today I will be making a chicken breast olive oil spice marinade recipe.  If you're like me you eat piles of chicken in your quest to get jacked, but plain chicken gets old in a hurry.  This olive oil based chicken marinade will mix things up along with providing a decent supply of healthy fats to your protein poultry friend.  #MakeChickenGreatAgain

    The olive oil chicken marinade only takes a few minutes to mix-up and…

    • 4 May 2017
  • Legs and Chest Strength Workout

    1. Back Squats
      Work triples up to a heavy single for 2 sets. Then two drop sets (dropping 15#)
      3-3-3-3-1-1-1-1-1  (example: 3 reps of: 135/185/225/275  singles: 365/415/415/400/385)

    2. EMOM 10 Deadlifts
      Every minute on the minute do 3 deadlifts for 10 minutes
      *you can add bands or chains if you want

    3. Superset Until You Decide to Quit (5-10 sets)
      Incline Bench Press: 15 reps
      Incline Push-Ups: Max reps
      * no more than :30 rest between…
    • 3 May 2017
  • 5 Minute Morning Chest Pump Workout

    Sometimes it is the little things, the nuiances in our training that make the biggest differences.  Other times it might not make a difference in our physique, but the routine and consistency it provides is beneficial enough to keep going.  This is the case with the 5 Minute Morning Chest Pump Workout.  This workout is a 90-day challenge in where you will perform 2 sets of max-rep push-ups every morning right when you wake…

    • 3 May 2017
  • 30 Minute Arm Annihilation Workout

    Strapped for time?  Have to run the kids around to their activities or stuck in a late work meeting?  This 30-minute arm annihilation workout will leave you with an insane pump in just under 30 minutes.  I adapted some of the exercises from the MusclePharm Balloon Arms Workout and applied the AMRAP time modality made popular by CrossFit and came up with a brutal bicep, tricep, core and conditioning workout.

    Smackdown 30…

    • 2 May 2017
  • 3 Ingredient Mustard Lemon Dill Chicken Breast Marinade Recipe

    I was searching online for a great tasting marinade as I was getting pretty sick of plain chicken breasts.  However all of these marinades have piles of ingredients I just don't have.  I mean I'm not one to have fresh dill, fresh lemons and other herbs and spices just lying around.  So I dug into my fridge, found some good flavor combinations and ended up with a pretty kick-ass marinade anyone should be able to whip…

    • 2 May 2017
  • MusclePharm Gut Check Tuesday Workout

    Here is a gut check workout from MusclePharm. 

    MusclePharm Gut Check Tuesday Workout

    1. Run 1 Mile

    2. 5 Set Superset
      Rope Climb or Towel Pull-Ups 10 reps
      Med Ball Push-Ups: 10 Reps
      Barbell Curls: 6 reps
      Dumbbell Skull Crushers: 6 reps
      Walking Lunges: 2 minutes

    3. Plank: 6 minutes
    • 2 May 2017
  • CT Fletcher's Build Bigger and Badder Biceps Routine

    I saw this bicep routine from CT Fletcher posted on Facebook, and it looks nasty.  In the CT Fletcher Build Bigger and Badder Biceps Routine you're going to be doing 500 reps of bicep work - that's enough to make any veins pop and end up with a bad case of swoliosis.

    CT Fletcher's Build Bigger and Badder Biceps Routine

    • Low Cable Hammer Curls: 10x10
    • Standing EZ Bar Curls: 10x10
    • Standing Alternating Dumbbell…
    • 2 May 2017
  • 5 Insane Ways to Squat More Weight

    Everyone wants a big squat, but no one wants to lift no heavy-ass weights!  So you want to squat more weight?  Stop being a pansy and do it.  Michael Jordan didn't get to be the best basketball player just because he wanted to be the best - he actually had to put in the work and practice reps to achieve that goal.  The same principles are true with squatting and lifting in general.  If you want to get better you have to…

    • 2 May 2017
  • Summer Detox Kale Coconut Pineapple Smoothie Recipe

    As summer approaches, many people are looking to get shredded and ready for beach season.  There's no better way than to kick-start your journey to shredded bliss than with a little detox smoothie.  This smoothie is sure to lube your intestines and flush out all the impurities (and more) that your body has been collecting.  Although we call this a detox smoothie,  it could be altered slightly to be a really good breakfast…

    • 1 May 2017
  • Easy Blender Salsa Recipe

    This is a quick and easy blender salsa recipe.  Forget wasting your time slicing and dicing your tomatoes, peppers and chilies and give this salsa recipe a go.  Also, since we're using our own fresh ingredients, you can easily make GMO free salsa and/or consider this an all natural blender salsa recipe if you know the ingredients you purchase are indeed all natural.

    Ok, enough with that, let's get to the Easy Blender…

    • 1 May 2017
  • MusclePharm BCAA Lemon Lime Spritzer Recipe

    I came across this recipe posted by MusclePharm and it looked like a pretty sweet spin on just chugging your BCAAs in water.  Sometimes I like a little carbonation and this looks like it will do just the trick and maybe curb my cravings when I really want to drink some soda!


    • Club Soda - 16 oz.
    • BCAA 3:1:2 Lemon Lime - 2 scoops
    • Coconut Milk - 1 tbsp


    1. Combine all the ingredients into shaker or blender…
    • 1 May 2017
  • MusclePharm 30/30 Plan Friday Arm Workout

    This is the Friday arm workout for those of you following the MusclePharm 30/30 plan.

    100 Rep Explosion Sets - don't set the bar down until all reps are completed.

    1. Barbell Curls:  100 reps empty barbell
    2. Bench Dips: 100 Reps
    3. Incline DB Curls:  8 Reps, 5 sec. twist, 4 more reps
    4. Pushdowns: 20 reps
    5. 3 Set Superset
      EZ Bar curl (28 method)
      Bodyweight Skulls

    6. Ab Wheel - 50 reps
    • 30 Apr 2017
  • Mental Toughness Workouts

    Every now and then you need something to push yourself and see how bad-ass you really are if for no other reason than just because.  No one in their right mind would do these workouts for fun unless they're a deranged psychopathic lunatic (which many of you are if you're here reading this).  Although I wouldn't do these on a regular basis, if you want to see what you're made of and put your body and mind…

    • 28 Apr 2017
  • Chocolate Avocado Protein Shake Recipe

    This is a recipe for a chocolate avocado protein shake.  If you're looking for a protein shake that packs a punch and will provide you with not only tons of protein, but your healthy fats as well, look no further.  This avocado protein shake only has 4 ingredients and can be made in about 3 minutes.  Feel free to add 2.5c of water if you don't like the thickness.  It doesn't alter the taste at all.


    • 27 Apr 2017
  • Compound Lift Workout + 405# Back Squat PR


    I have been focusing a bit more on strength lately and doing fewer metcons and it has been paying off.  I tied a PR today with a 405# back squat.  It actually felt pretty good.  I probably should have went higher but I am coming off of being sick and a minor back injury so I didn't want to push it.  The rest of the workout consisted of some compound lift super sets and, as always, walking lunges…

    • 25 Apr 2017
  • Max Effort Muscle Post Workout Supplement Review


    This is my Max Effort Muscle Post Workout Supplement Review of the lemonade flavor.  I recently purchased a stack from the guys over at Max Effort Muscle.  I purchased two tubs of the post workout powder in the lemonade flavor and one pre-workout in green apple.  I have to say I was pretty happy with the post workout powder.  It mixed up very well with no grains or sediments on the bottom.  The…

    • 25 Apr 2017
  • CT Fletcher Sleeve Buster Pump Formula Review

    I have been seeing some advertisements floating around Facebook lately for CT Fletcher's new supplement line.  I did some investigating as anything with CT Fletcher's name on it should be some bad ass, effective, whoop your ass bottle of pre-workout powder.  While I haven't actually tried the new Sleeve Buster supplement, I'll do my best to take a look at the product, ingredients and dosing.

    CT Fletcher…

    • 25 Apr 2017
  • No Bake Peanut Butter Protein Bars

    Finding unique and interesting recipes that are HEALTHY and TASTE GOOD is an ongoing battle.  Here is a recipe for No Bake Peanut Butter Protein Bars - this recipe is packed with protein, healthy fats, is low in sugar and very easy to make.  It is the perfect recipe to add to your arsenal of healthy snacks that can take care of that sweet tooth!

    No Bake Chocolate Peanut Butter Protein Bars Recipe


    • 3 Scoops…
    • 22 Apr 2017
  • Cellucor C4 Sport Review - Blue Raspberry


    This is my Cellucor C4 Sport review of the blue raspberry flavor.  I have to admit, I love Cellucor products.  It just seems like everything they come out with tastes amazing.  Lets be honest, if something tastes horrible, you're not going to use it.  Once the taste is good, we want it to be effective.  Cellucor C4 Sport is just that.  Great taste and has a good effect on my workout.

    I have…

    • 19 Apr 2017
  • NASTY chest superset from @zachhomolpower

    @zachhomolpower Shows us how to blow up our chest with this NASTY superset!  Nothing beats a solid chest pump and it is always fun to see what crazy th ings other people are conjuring up to get an edge.

    • 19 Apr 2017
  • YoCoryG Show Episode 2

    I stumbled across the #YoCoryG show and, as usual, Cory Gregory throws down with some great fitness advice!  Get more great content from Cory at CoryGFitness.com and Max Effort Muscle.


    The Questions Cory Answers are:

    1. #YoCoryG - I see from your blog you mostly eat beef and turkey, why not chicken?
    2. #YoCoryG - any information on your programs for vegetarians?
    3. #YoCoryG - how much beer can you drink while…
    • 18 Apr 2017
  • 6 Foods Marketed to Americans as Healthy That Are Really big Steaming Piles ... of Sugar

    It is hard enough to eat healthy in America.  But it is even harder when big companies, who know the current social trends, play on these themes and begin marketing the same old sugary crap to us with fancy new labels.  

    Recently the trend has been moving towards higher protein diets and lowering the number of carbohydrates you take in.  So leave it to our good friends at General Mills to come out with a new version of a…

    • 18 Apr 2017
  • Max Effort Muscle from Cory Gregory

    Cory Gregory - the man behind the Get Swole Program, Lunge University, Squat Every Day and former President of Muscle Pharm is at it again.  Cory left Muscle Pharm and has founded a new supplement company - Max Effort Muscle.  Max Effort is a very different company.  Leave it to Cory Gregory to think outside the box and redefine the supplement industry once again!

    How is Max Effort Muscle different?

    • You can only buy their…
    • 18 Apr 2017
  • CrossFit Workout with Cleans and Handstand Push Ups

    Today was an interesting workout.  My plan was to follow CompTrain, however, after the first few clean and jerks, I could feel my back tighten up and it started to radiate down into my quads.  I ended up lightening the load a little bit, but still got in a decent workout.


    1.  Warm-Up - 5 minutes jogging.  Every :30, 2 power cleans @ 135#

    2.  Clean and Jerks

    10 @ 135#
    8 @ 185#
    6 @ 205#
    4 @ 225#
    2 @ 245#


    • 18 Apr 2017
  • Compound Exercise Workout

    I have been focusing on strength lately as I have set two new goals for myself - Squat 425 and Clean 315.  To help me reach these goals, I have decided to focus 3 days per week to strength and two days to more CrossFit style metcons and "auxillary" squatting.  Today's workout was as follows:

    Power Snatch + PS/OHS + Power Snatch

    Back Squat  5x5 @ 325#

    Giant Set for 5 Sets
    20 Bench…

    • 18 Apr 2017
  • CrossFit Workout With Snatches and Cleans

    Today's CompTrain workout was short and sweet.  After a few brutal workouts, for some reason this one didn't seem quite as torturous.  This CrossFit workout with snatches and cleans took me under an hour but I really felt it.

    Here was the workout

    1. Weightlifting + Gymnastics Conditoning
    OTM x 6 - 1 Squat Snatch (90%)
    Rest 4:00
    OTM x 6 - 1 Squat Clean and Jerk…

    • 28 Jul 2016
  • Daddy Daycare Deadlift & Drag Workout

    So both Gabe's and my wives were working today so Gabe decided to make the 2hr trek to Luke's place.  Both of us have 4 kids so we were out-numbered 8-2 - fitting in a workout might be difficult.  However we are both pretty used to fitting in our workouts while watching kids so we managed to time-out naps and do some walking stroller lunges and fit in a sweet workout.

    1.  Barbell Complex - 6 sets

    1 Power/Squat Clean…

    • 23 Jul 2016
  • Circuit Workout

    Here is a circuit type workout I did.  I hadn't worked out in about 4 days due to a recent medical procedure. I was home with my 4 kids and the neighbor kid was also over playing at the time. 

    To start my workout, I did some back squats, triples up to a heavy single. Next I did a quick circuit style workout.

    My circuit consisted of:

    1 Deadlift @ 475

    1 Power clean @ 205

    3 Military Press @ 205

    30 Walking lunges


    • 23 Jul 2016
  • CrossFit Workout with Cindy and DT

    Today was a quick and dirty CrossFit workout.  I based it on CompTrain programming but altered it slightly based on the equipment I had available - that and the fact that it was around 90 degrees out again.  Here was my CrossFit workout based on Cindy and DT:

    1. Conditioning
    3/4 mile sled drag - empty Rogue 1.2 Dog Sled

    2. Conditioning
    3 Rounds of Cindy
    1 Round of DT
    2 rounds of Cindy
    1 Round of DT
    1 rounds of Cindy
    1 round of…

    • 23 Jul 2016
  • CrossFit Workout with Sled Drags

    Today it was blistering hot outside - right around 90 degrees with heavy humidity.  So being a former wrestler I thought it sounded like a good time to do some sled pushes outside.  The workout was brutal and reminded me of the days when I'd run in sweatshirts and sweatpants trying to eek out those last few tenths for weigh-ins. the only difference was this time I was fully hydrated and 40lbs heavier.

    Here was my CrossFit…

    • 21 Jul 2016
  • FitAid Review - LifeAid Beverage Co.


    So I recently saw a promotion floating on Facebook for 2 cans of FitAid for $.99.  I thought, hell this is a good deal and snapped them up not really knowing what FitAid was other than they sponsor some CrossFit Athletes.  After waiting a little over a week to get my 2 cans, I was surprised by what FitAid actually was - a ready to drink nutritional supplement that contained more then I ever…

    • 21 Jul 2016
  • NutraKey Whey Optima Review - Cookies n' Cream


    It seems no matter what, even if I think I have found my favorite protein powder in the world, I am always up for trying something new to see if the #1 spot can be overtaken.  I have to say, the top of my list of high quality protein powders is getting crowded - especially since I have now tried Whey Optima by NutraKey.  This will be my NutraKey Whey Optima protein powder Review of the cookies…

    • 15 Jul 2016
  • Off Season High School Wrestling Workout Program

    This is an off-season workout guide I developed for the United North Central Warriors wrestling program.  It is a combination of two of my favorite programs: StrongLifts and CrossFit.  


    This is your off-season strength and conditioning guide.  Your goal is to stick to the program as closely as possible.  These workouts will be some of the most brutal workouts you’ve ever done, but in the end, they will make you…

    • 15 Jul 2016
  • PH3 Trainer Week 3, Day 4

    So, moving on to Day 4 of the PH3 Trainer from Layne Norton which can be found here. I had Deadlift, Bench, and upper body day. I gotta tell you, this was one of my better deadlifting days of my career. I ripped off 505 for 3 sets of 4. Proceeded on to some heavy bench, then the rest of the upper body work. Video below is of the deadlift sets. I also am posting a picture of me post workout.




    • 14 Jul 2016
  • CrossFit Workout - Run/Cleans and Heavy Thruster Ladder

    Here was a nice little workout I performed today.  It was a CrossFit style workout and included back squats, snatches, running, cleans and heavy thrusters (taken from the ground).  I performed part in my basement then headed outside to the old garage to finish it up.


    The CrossFit Workout with Thruster Ladder

    1.  Back Squats - Work up to a heavy double @ 335# then EMOM 6  1 back squat @ 335#

    2.  Squat…

    • 13 Jul 2016
  • 300# Clean PR

    It took me three tries, but I hit a new PR on my clean - 300#.  I have a few fails and then at the 1:35 mark I stood it up.


    • 13 Jul 2016
  • Optimum Nutrition Amino Energy Review - Iced Mocha Cappuccino

    optimum nutrition mocha cappuccino caffeine - optimum nutrition amino energy review bodybuilding

    We all know that Amino Energy from Optimum Nutrition has quickly become one of my most favorite supplements. And I have to hand it to @TeamOptimum - they did what very few people in the supplement industry have been able to do - combine high quality amino acids and COFFEE! This Optimum Nutrition Amino Energy Review of the Iced Mocha Cappucino flavor will touch on the highlights of the product and why I like it.

    I like…

    • 13 Jul 2016
  • 2-Ingredient Sweet Potato Protein Pancakes Recipe

    Well folks, it doesn't get much easier than this recipe I'm about to share with you.  I mean with two ingredients, any simpler and you'd be eating a raw sweet potato.  To make this simple two ingredient sweet potato protein pancakes recipe, all you need is one roasted, softened sweet potato, two eggs and a few spices (we didn't count the spices in the ingredient list - shame on us).

    Two-Ingredient Sweet…

    • 11 Jul 2016
  • PH3 Trainer- Week 3, Day 3 - Layne Norton PH3 Trainer Spreadsheet Download

    For the last 2 1/2 weeks I have been following Layne Norton's PH3 Trainer workout program. The program focuses on "the big 3" lifts which are squat, bench, and deadlift. The program can be found on bodybuilding.com here. The program is ...
    • 11 Jul 2016
  • Gluten Free Coconut Flour Brownies Recipe

    This recipe is for all you folks who are avoiding gluten.  Maybe you think it's bad for your gut or maybe when you eat gluten you have an allergic reaction.  For whatever reason you're avoiding gluten, you shouldn't have to deprive yourself from eating brownies.  I mean who doesn't love a nice piece of gluten free, thin, dense, chocolate cake!  You can even take it one step further and top it with some protein…

    • 8 Jul 2016
  • CrossFit Workout With Heavy Thrusters

    Today was a bit of a break from the traditional CompTrain, kick you in the nuts and leave you dead on the floor workouts.  We got to focus a bit more on strength and less on intense cardiovascular, push yourself to the brink workouts - but that is what CrossFit is all about.  Constantly varied functional movements performed at high intensity.  If we did the same thing over and over we would never get any better...

    So, I…

    • 8 Jul 2016
  • Cellucor COR-Performance Casein Protein Review - Chocolate

    Cellucor Protein Review - Cellucor Casein Protein Review

    I recently destroyed a tub of the Cellucor COR-Performance Casein protein.  This will be my Cellucor COR-Performance Casein Protein Review  of the chocolate flavor.  I would say that Cellucor's Cor-Performance Caesin protein was about as good, if not better than other Caesin proteins I have tried.  It mixed up pretty good.  It was a tad grainy, but I have noticed that Casein protein mixes up that way as compared to a whey…

    • 8 Jul 2016
  • Healthy Cucumber Avocado Salad Recipe (Paleo Friendly)

    So if you know me you know that I love me some Avocados.  I typically eat them plain for breakfast.  In chocolate pudding or in a chicken cilantro lime salad.  I am always looking for new ways to down the green machine and load-up on all the rich goodness that avocados have to offer.  This healthy cucumber avocado salad recipe is right in my wheelhouse. Do yourself a favor and whip-up a batch asap.  You won't be sorry!…

    • 7 Jul 2016
  • CrossFit / Built By Bergeron Workout - Snatch / Power Clean EMOM + HSPU and more snatches

    So I've been back following Competitors Training (now in the comp train section on builtbybergeron.com) and I have to say I'm feeling good.  Today's work looked easy on paper, but it really kicked my ass.  It didn't help that my garage was over 90 degrees, but all in all it was a solid workout.  I think I could have gone a little heavier on the snatches, but my weight for the clean EMOM was spot-on.  Here…

    • 7 Jul 2016
  • Why You Should Eat Peanut Butter Before Bed

    Eating before bedtime will get you chastised by most people. They will tell you'll gain weight and that it is not a good idea to eat ANYTHING before we hit the sack. It has been preached to us over and over that eating before bed would make you p...
    • 29 Jun 2016
  • Low Calorie Iced Vanilla Coffee

    Here's a very low calorie, low sugar recipe for an iced vanilla coffee. Quick, easy and low calorie, it is perfect for your morning wake-up jolt or a mid-afternoon buzz. The final concoction has around 30 calories and tastes golden! Ingredients ...
    • 21 Jun 2016
  • How To Get Bigger Biceps Fast

    So you've decided that you need bigger biceps. I mean let's face it, when has getting shredded and jacked really had any negative affect on anyone? You probably want to impress some women or be the beast-mode dad at the t-ball game that all ...
    • 20 Jun 2016
  • Healthy Homemade Coffee Creamer Recipe

    I'll admit, I need a little pick-me-up in the morning and my go-to is a nice hot cup of coffee. However, for some reason I'm still not that hardcore where I'll drink my coffee black and I don't really like dumping in a pile of artific...
    • 20 Jun 2016
  • Does Protein Powder Expire?

    So your local supplement store is having a liquidation sale on some protein powder that is within days of expiring. You ask yourself one question - Should I back-up the track and load-up on the best muscle building supplement known to man or does pro...
    • 20 Jun 2016
  • Isatori Pre Grow Max Review

    This is my Isatori Pre Grow Max Review. The flavor I tried was mixed berry fruit smash and I took the supplement about 30 minutes before I did the Muscle Pharm Get Swole workout. My first impression of the supplement was that the packaging was pretty...
    • 20 Jun 2016
  • Healthy Frozen Peanut Butter Banana Yogurt Bars On A Stick

    This recipe is not crammed with protein, but it serves as a perfect bedtime treat for those of you following Cory Gregory's anabolic fasting diet. We typically avoid dairy when anabolic fasting so you can either bend the rules or have these bad b...
    • 17 Jun 2016
  • Lunge University Workout

    Lunge University is a workout popularized by the man himself: Mr. Cory Gregory. It seems like the best workouts are the simplest and lunge university is no different. All you have to do in order to accomplish this workout is strap on your favorite mu...
    • 15 Jun 2016
  • SquatLife + Anabolic Fasting Day 1

    Today is day 1 of the Cory Gregory SquatLife and Anabolic Fasting programs. 8:45 am At the moment it is 8:45am. The workout will go down around 10am. Currently I have not eaten yet and I'm feeling a bit hungry. Noon isn't going to come soon e...
    • 26 Dec 2015
  • Cory Gregory Squat Life Program + Anabolic Fasting

    Join corygfitness.com today! Cory Gregory recently came out with a new program called Squat Life. This entire program is available on corygfitness.com. Along with #SquatLife, he also came out with a new diet plan called Anabolic Fasting #AnabolicFas...
    • 26 Dec 2015