Tag Archives: fitness goals

Mike Mentzers high intensity training

As someone who enjoys working out, there are many different training methods. From calisthenics, crossfire, power lifting and the lost goes on. I have used various training methods to get stronger and in recent weeks I discovered the methods of one Mike Mentzer. Mentzer was a champion body builder and coached many clients over the years in terms of high intensity training. I thought his approach to strength training was intriguing so I took on his training method for a few weeks to see how it would feel to train like his clientele.


This training split involved several rest days between sessions (Mike’s clients had 96 hours between sessions to emphasize recovery) and didn’t take too many hours in the gym to complete a session. Usually, it can take upwards towards 30 minutes to compete these workouts. There was a lot of superset work to really blast the muscles to failure with weight that will challenge the muscles. High intensity, low volume, and good recovery are the name of the game here.  Here are the exercises that I did using his training method. :

Day one- chest and back
1-2 Set chest fly 6-10 reps
1 Set smith machine bench press medium grip (incline preferred) 6-10 reps
1 Set with straight bar lat pull down  6-10 reps
1 Set  lat pull down with a closed grip 6-10 reps
1 Set deadlift 6-10 reps

Rest 48- 96 hours

Day two- legs and abs
1 Set leg extensions 12-20 reps
1 Set leg press or barbell back squats 6-10 reps
1 Set leg curls 6 -10 reps
1 Set calf raises 6-10 reps
1 Set decline weighted sit ups 12-20 reps

Rest 48 -96 hours

Day three-arms and shoulders
1 Set machine/dumbbell lateral raise 6-10 reps
1 Set reverse peck deck/rear dumbbell raise 6-10 reps
1 Set barbell curl (straight bar) 6-10 reps
1 Set cable triceps pull down 6-10 reps
1 Set triceps press down 6-10 reps

Now I myself felt that one set at a challenging weight was good, but then I wondered if I could go beyond that. For these exercises, I modified the sets to 2 sets with up to 10-15 reps. This combined with ab work and a 15-minute cardio session were very satisfactory for my workout. Overall, I spent less than my normal time in the gym with the feeling that I went even longer, and that was an excellent feeling. Overall, this was an excellent regimen to try, which I would recommend for anyone to test out, and it does not feel like a chore. The extra rest times were good as I felt much stronger the next time I I hit the gym. Until the next time, dear readers excelsior!

The F in fitness means fun

As someone who likes to exercise and also likes to travel, there are times where A) I might not have time to work out or B) I lack the proper equipment to do so. I’m moments like these it is good to come up with creative ways to get a good quality workout session in. One method I utilized during the pandemic, and sometimes just for fun, is the utilization of playground equipment. To add more difficulty for these workouts, you can also use a weighted training vest to add more variety to your training.

To start things off, I begin with a light jog to the playground to get the blood flowing as I live nearby to a park in my neighborhood. After warming up, I then assess the equipment for ideas to get things going.

Not my playground but think of the possibilities

For my particular exercise I recently used I did the following: chin ups 3 sets of 10 repetitions using the hanging bar, 3 sets of 10 repetitions of dips using the bars for the steps leading to the play structure (or the bars making the bridge works too), I utilized the stepping platform (or rock climbing wall of the angle is good enough ) for a challenging plank for 3 sets of 45 seconds, and to finish up I used a picnic table for box jumps for 3 sets of 10 repititions. (Alternatively any high platform on the play structure will work fine so long as you have clearance to do it without bumping into anything).

Fitness is an important investment, and despite circumstances, it pays to be creative to get those reps in. Given that it is now summertime, this can be a fun edition to a workout program. Challenge your mind and body with this exercise I did or make your own up. Remember, the F in fitness stands for fun. Excelsior!

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The Iroh workout

Greetings dear readers, it has been a while but after a brief sabbatical I have returned. Speaking of returns, the warm weather is looking to make a return to prevalence after a moderate winter. After all these months of hibernation it is time for summer sports and activities. The best way to get ready for the more active time of year is preparing our physical health for outdoor projects and other activities.

For this year’s preparation I will share my latest workout plan I have prescribed myself to during the last several weeks. This plan comes inspired from one of my favorite shows growing up: Avatar the last airbender. Mild spoilers for those that haven’t watched this masterpiece of a series: one of the main characters, general iroh, is imprisoned and during his time in prison he spent time planning and preparing his body for his eventual escape from his captors. I will highlight his training regimen during his time in prison: sit ups, clap push-ups, hand stand push-ups, one hand pull ups. Inverted sit ups at the top of his cell. Of course there are more workouts one could do to develop more strength but I will focus on exercises one can use with limited to no equipment.

General Iroh aka the dragon of the west

I will divide these exercises into specific levels to work up to as time progresses. I’ll also include alternatives to mix things up as needed. For an extra challenge, you can also increase the set totals or reps per set (I recommend increasing the reps by increments of five). I would recommend 30 second to 1 minute rest periods between sets as you progress.

Level one:
3×10 Pike Push Ups

3×15 Sit Ups/Crunches

3×20 Push Ups

3×25 Lying Leg Raises

Level Three:
3×10 Handstand Push Ups ( alternatively I used incline/decline Push Ups as I can not do a successful handstand…yet)

3×15 Pull Ups (regular or door trainer modified. Check out my paid link for a good starting door trainer)

3×20 Sit Ups

3×20 Clap Push Ups

3×25 Hanging Leg Raises (or lying leg raises with ankle weights if available)

Level Four:
3×5 One Arm Pull Ups (each arm) or do a door frame row to work your way up

3×15 Inverted Sit Ups

3×20 Handstand Push Ups (alternative incline/decline Push Ups)

3×20 Clap Push Ups

3×25 Sit Ups

I have tried this workout program for myself, and it has been a very good series that doesn’t require heavy weight. This is perfect in a limited to no equipment environment and for those who love callestenic workouts. Until the next time, dear readers. Excelsior!

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New years Solutions

Happy new year to you dear reader! I hope this post finds you well and happy. This is the time of the year that people make their new years resolutions for various things. Resolutions in regards to health, money, relationships, business etc. Resolutions statistically have been broken by many people (including yours truly). So the question to be asked: What is the solution?

First, let’s look at the definition of a resolution: a decision to do something or to behave in a certain manner. That means a decision to take a course of action to achieve a particular goal. This is the conscious decision to do something to better one’s situation. 80% of New years resolutions failed by February of that year. Why aren’t we more successful at keeping our New Year’s resolutions? Some reasons include the idea that we’re thinking too big and not knowing where to start, not considering a “why” behind it, and the fact that one might not be ready to make such a change.

This points out a need for a change in approach would be not a resolution but a solution. A solution is a means of solving a problem or dealing with a difficult situation. This means in order to reach a solution, one must look at all of the variables in a problem. This involves looking at the broad scope of the problem and why the problem persists. Once the solution to the problem is found one must implement said solution to fix the problem and stick to it.

Instead of a new years resolution, one would make a New years solution. Set SMART goals (Specific, Measurable, Attainable, Realistic Timely) that you will be able to stick to with conviction to accomplish your solution to your problem. Write it down on a vision board or a journal, and whenever you feel like quitting, look at what was written down. If you can write it, you can achieve it because it will serve as a reminder of the decision you took on to solve the problem you are facing in life.

Statistically speaking, New years resolutions can fail. If you can turn your resolutions into solutions and create a clear road map, you can reach your goals and clear your challenges. Once you start, keep writing reminders down to encourage you to keep going until you hit your goal. Until the next time, dear readers. Excelsior!