Find what works.

I use to frequent strength & fitness forums in search of that magic diet or mystical strength program - really, I was just looking for an excuse for my lack of determination (reading only gets you so far, true understanding is only gained by doing).  I would start a program with high expectations, only to fizzle out weeks later when the results didn't show.  I guess I thought the program would do all the work for me?

There isn't some 'holy-of-holy' routine that works for everyone, which is why it's important to be flexible with your goals and experiment until you stumble upon your own unique formula.  This is why it's a good idea to document your progress by keeping a training log or snapping a weekly picture (or starting a fitness blog).  Simply by jotting down your daily routine, you begin to notice a gradual increase in weight, reps and overall work capacity (you could even write detailed notes, like "felt great, add more weight" or "smooshed finger, lacked focus, need rest").  This is will give you a birds-eye-view of your progress, work volume and overall training frequency.  It's just about finding what works for you and your lifestyle.


Here's an example of a challenging strength circuit (Evil 6) I tweaked to work within the means of our equipment.  It starts with shouldering a sandbag, lunging forward and then returning the bag to the ground - that's one rep - alternate legs until you've completed six.  Next is a variation on up/down's - dropping to your stomach and progressing to your elbows, hands and then feet.  The rest is self-explanatory.  Remember, when it's all said an done, your results rely soley on the intensity of your work and consistent effort.

1. Sandbag Shoulder/Lunge x 6
2. Up/Down (stomach-elbow-hand) x 6
3. T-Handle (or double db) Swing x 6
4. Burpees x 6
5. Sledge Swing x 6/side
6. Neutral Grip Pull Ups x 6

    Repeat x6

    Rest 90 sec between rounds