Post-Christmas Training and Reading

Yesterday was a great workout. The day before, not so much, but I also was able to deadlift on Christmas, so that was cool. And it was a White Christmas. I spent the day reading and eating, and over the holidays finally had the chance to finish some great books... and order a lot of new ones. Seems like every book I read leads to buying two more. Haha.

Ones I have ordered:

• A Brief History of Time by Stephen Hawking
• Work Party by Jaclyn Johnston
• The Ultimate Sales Machine by Chet Holmes
• Legacy - About the ALL Blacks
• Blitzscaling by Reid Hoffman of Linked In
  

The "done" list included:

• Principles by Ray Dalio
• Homo Deus by Yuval Noah Harari (also the author of Sapians)
• Prediction Machines (about AI)
• Creating Magic (about leadership at Disney)
• Traction by Gino Wickman
• And a re-read of my favorite, "The Art of Living" - a translation of Epictetus' teachings

One of his translated teachings is this, and it applies to training!

"Remember: You will never earn the the same rewards as others without employing the same methods and investment of time as they do. It is unreasonable to think we can earn rewards without be willing to pay their true price. Those who "win" at something have no real advantage over you, because they had to pay the price for the reward." - Epictetus

Let's go back over some workouts...

First, I overdid it with the hang cleans on Tuesday and my forearm DOMS is bad... it nearly got worse with some of the KB moves I did on Thursday:

1a) KB 1-Arm Press

1b) Band Pull

2a) Floor Press

2b) Loaded Overhead Carry

And then yesterday's lower body blast:

1a) Front Squat

1b) Box Jump

2a) BG Split Squat with Weight Vest (my NEW favorite exercise)

2b) Rocking Plank

Today ... something.

Aiming for a New Year's Day Deadlift session...

Talk soon!

Craig

PS - One more quote from Epictetus for you... wise words for any troubles that lay ahead...

"If a neighbor's child breaks a bowl, we readily say, 'These things happen.' When your own bowl breaks, you should respond in the same way as when another person's bowl breaks... Carry this understanding over to matters of greater emotional input and worldly consequence... Remember how you feel when you hear the same thing concerning other people. Transfer that feeling to your own current circumstances. Learn to accept events, even death, with intelligence." - Epictetus

Stronggy Christmas to you

Low key Christmas here on the farm.

I've been reading a lot of books

• Principles by Ray Dalio
• A Disney leadership book
• Traction by Gino Wickman
• Prediction Machines - about AI
• Homo Deus - ... the follow up to Sapians (kinda scary)
  
• The Perfect Day Formula by some dashing Canadian man (haha)
• And "The Art of Living" by Sharon LeBell, a translation of Epictetus' teachings

More importantly, before I sat down for my annual listen to Michael Buble's Christmas album, I did a deadlift workout:

1a) Hang Cleans

1b) Mobility

2a) Deadlift - worked up to 345 ... no problem, despite muscle soreness from the other day

2b) Mobility

3a) KB Swings

3b) Curls for Christmas

"I'll be iiiiiiiin the garage gym for Christmas, you can plan on meeeee.

"Please have chalk and heavy weights, and presents under the treeeeee..."

😊

Merry, Merry,

Craig

Hair Injury and Training Update

Funny story.

On Monday, Dec 17th I had a hair transplant.

Yes, you read that right. No shame here.

Two thousand hair follicles were extracted from the back of my head and resettled, like tiny little trees, to strengthen my receding hairline (my doc had labeled me as a "4/10" on the Norwood Scale of male pattern baldness).

Unfortunately, I am required to take 7-10 days off training to protect those lil suckers...

I lasted 5 days.

At first I started doing some walks with a 45-pound weight vest... that went fine... no problems with knees, hips, or back after 30-45 minutes. The weight vest is also fun because it's hard to breath normally with all the pressure on the chest.

Then yesterday I did some presses and rows...

1a) Military Press

1b) BB Snatch Grip Row

2a) KB Press

2b) BB Shrug

Today I'll do some lower body single leg stuff with the weight vest on... probably take Monday off, and then deadlift, staying lighter than usual, on Christmas morning. I'll crush some heavier presses on Wednesday, and then maybe moderate squats on Thursday.

Anyways, thanks to following instructions and being patient and a good boy, those little transplants are now they are growing like mighty oaks... and you better notice the next time you see me! Haha.

Hope that put a smile on your face.

Merry Christmas!

Craig

2nd Family Christmas Workouts

This weekend was packed with two good workouts, lots of chocolate cookies, and another family Christmas. This year there were puppies... but we didn't keep any.

On Friday I had a workshop in Toronto. It was awesome,but went late. I crashed early and then filmed some videos on Saturday before having a haircut and big bench workout:

1a) 3-board Bench

1b) Pullup

2a) KB 1-arm press

2b) mobility

Then another early night.

Sunday morning was deadlifting...

1a) Deadlifts - worked up to 345 x 5

1b) box jumps

2a) BGSS with weight vest 

2b) Ab wheel

Cool thing about the weight vest is that its really hard to breathe (45 pounds) so it makes everything harder.

After that was family Christmas, and one of the cousins brought over her six new puppies (she's a breeder).

Super cute.

Good times.

Back to Toronto for work and a few days off training... before returning for Christmas deadlifts!

And lots of movies to catch up on.

Peace!

Toronto Workouts and Cookies

Spent the last couple of days in Toronto shopping, working, filming a TON of videos (all for my business stuff, no new workout videos, sorry!), and eating cookies.

First, yesterday's workout at Bang Fitness. It was a good one.

Lots of mobility first, including a lot of ankle mobility because Jay Ferruggia said I really needed to improve here.

1a) Squats

1b) Box Jump

2a) Glute Ham Raise

2b) Lateral Band Walk (glute fire!)

Wednesday was an off day because I filmed forever and was exhausted.

Tuesday was another great workout with bench press.

Today is off, and Saturday I'll be back in for some board-presses, and then Sunday is Deadlifts.

After that will be another family Christmas and a few days off from training.

Oh, and today I'll do a workshop with clients from all over Canada, and then buy a few more things at the mall. I just bought the Airpods for myself and like them so much I'll be buying them for some friends.

Finally, the cookies... Every day after training I go to Impact Kitchen in Toronto for a Greens drink... and they have incredible chocolate paleo cookies... full of goodness, chocolate, and some "paleo sugar" or some other mis-named junk, and its one of the best cookies I have ever had. Going to buy a big stack for Christmas.

Time for training,

CB

Toronto Trip

Yesterday was an off day on the farm. Actually, I jogged to the corner store because I was in a hurry. I don't count it as exercise. I count it as being efficient. Haha.

Today I traveled to the big city of Toronto, did a lot of walking, and regained my "Meathead card" (that was rescinded for yesterdays' "cardio").

Bench Press (205x3x5)

Bodyweight Row

Board Press

Pullups

Good times.

Tomorrow is a big filming day.

Then Thursday back to the gym for squats.

Also had a killer greens smoothie from Impact Kitchen in Toronto.

So many beards and hipsters and girls in "joggers" in there.

Epicly hilarious.

I don't know how those young girls afford that place...it's pricey.

Fortunately I've sold a lot of books! Lol.

PS - Speaking of books, my new book, Unstoppable, comes out on January 21st!

Christmas update

It's Christmas Time! 

I flew back in from LAX yesterday, and after a month in Southern California and Australia, I have finally seen snow for the first time this winter season. 

(Side Note: I watched Super Troopers 2 on the plane... hilarious.)

Today is a family Christmas, but back in Cali I had some good workouts, and when I landed last night I did a quick workout:

1A) DB Press

1B) Band Pull

2A) Military Press

2B) Mobility

3A) Close-Grip Floor Press

3B) Lower Body Mobility

Today will be a big Deadlift session... and I'm pretty sure I'll be getting a weight vest and some bumper plates as Christmas gifts today, so I'll put them to use.

This week I'm off to Toronto for meetings, filming, and good workouts.

Next weekend is another family Christmas.

I don't go back on the road again until January 7th.

Back In Canada

It's Christmas Time! 

I flew back in from LAX yesterday, and after a month in Southern California and Australia, I have finally seen snow for the first time this winter season. 

(Side Note: I watched Super Troopers 2 on the plane... hilarious.)

Today is a family Christmas, but back in Cali I had some good workouts, and when I landed last night I did a quick workout:

1A) DB Press

1B) Band Pull

2A) Military Press

2B) Mobility

3A) Close-Grip Floor Press

3B) Lower Body Mobility

Today will be a big Deadlift session... and I'm pretty sure I'll be getting a weight vest and some bumper plates as Christmas gifts today, so I'll put them to use.

This week I'm off to Toronto for meetings, filming, and good workouts.

Next weekend is another family Christmas.

I don't go back on the road again until January 7th.

--

Craig Ballantyne

Author, The Perfect Day Formula 

PS - Made this cool video for you