Legs, Weddings, and More

The weekend was amazing. My sister got married, Daisy and i found a new park, and I've had some great workouts.

Here are three workouts I've done...

Bench

1a) Bench

1b) Pullups

2a) KB Overhead Press

2b) TRX Row

And the next day...

Deadlift

1a) Hang Clean

1b) Mobility

2a) Glute Ham Raise

2b) Mobility

3) High Rep Deadlift

Then a couple of days off...

Squat

1a) Safety Squat Bar

1b) Mobility

2a) Regular Squats, High Reps

2b) Glute Ham Raise

3) Sled Pull

Good times.

And here is a quote for you.

Take a look at every exercise, set, & rep in your workout. Does it add time or purpose, getting you closer to your goals? Likewise, do the same for your work activities. Do you do things out of compulsion? Distraction? Or purpose? Ruthlessly chop away at which does not serve you.

Toronto Training and Daisy Update

Daisy has been crushing it as a dog, she's batting 1.000 at doing dog things daily. Today she got her stitches out and she's back to "normal" and has been playing at the park and loving it. I'm grateful the dog bite she got 2 weeks ago was minor damage.

Since last update I drove back to Toronto and crushed a great deadlift workout at Bang Fitness.

1a) Glute Ham Raise

1b) Mobility

2a) Deadlift

2b) Box Jump

3a) KB Farmer Walk

3b) Ab Wheel

And today I'll hit this:

1a) Scap Pushup

1b) Band Pull

2a) Bench Press

2b) TRX Row

3a) Pullup
3b) Triceps

Then tomorrow my sister is having a big wedding reception party for all her out of town friends so should be fun! Daisy is not allowed though, lol.

Rock on!

Craig

The Path of Most Resistance with David Goggins

On Sunday I read a great book, You Can't Hurt Me, by David Goggins.

He's the Navy SEAL featured in Jesse Itzler's, Living with a SEAL.

And Goggins will make you re-examine your life, your commitment, and your tolerance for pain.

For better or worse.

Sunday's workout was fun:

1a) Pushups

1b) Mobility

2a) 1-Arm KB Overhead Press

2b) Band Pulls

3a) Close-Grip Floor Press

3b) TRX Row

That was before I read the book.

Then after the book I got fired up to do do 5 sets of Farmer's Walks

And then i was fired up to do today's leg workout and push harder... just 5-10% harder to start ... nothing crazy.

1a) Front Squat

1b) KB Swing

2a) Bulgarian Split Squats

2b) Mobility

3) Dog sprints with Daisy

She and I play a fun game of soccer... she's a good defender as I try to dribble around her, and loves to chase the ball when I pass a ball into space. She's a great teammate... as long as she doesn't get distracted by the birds! 🙂

Farm Daisy an Deadlift

It was a great trip to California, but I'm very happy to be home. Friday morning I took the early flight back to Toronto, landed, grabbed a green smoothie, and then picked up Daisy the Dog at my sisters. We took a big walk, had a bigger steak dinner, and then had an even bigger drive home to the farm.

After a short sleep I got back up this morning to write some newsletters. I was tired, but soldiered on...after a heavy dose of Green Tea, we had finished the newsletters, done a big Daisy walk, played in the backyard, and got ready for deadlifts.

I nearly quit.

Daisy wanted to play, I was sleepy, and a little slow moving.

Impenitent, I stuck to it. And it was so worthwhile.

The workout was good. Very good.

Warm-Up

• Ball curl
• Split squat
• 1-leg RDL
• Band Pull

1a) Deadlift

1b) Mobility

2a) KB Farmer's Walk (barefoot, on the grass)

2b) Band Walk

3a) Snatch-Grip RDL

3b) Mobility

Then more playing with Daisy. She loves grass, and today she had a fresh cut lawn to sniff and snack on.

It worked out great. She's so big, and so fast.

Little girl is getting all grown up!

Recovery and Empire Building

While Daisy rests and recovers back in Toronto, I'm down in California for the Empire Mastermind. I'll be resting and recovering from workouts for a couple of days too, and focused on teaching.

But yesterday I had one more workout with Bedros before filming some episodes of our EmpirePodcast.com show.

1a) Pushups

1b) Band Pulls

2a) DB Incline Press

2b) Face Pulls

3a) Hammer Strength Press

3b) Triceps

Great times.

Alright, off to work!

California Love in the Gym

Hello from Chino Hills in the Inland Empire buried in Southern California. It's the home of Fit Body Boot Camp and Bedros Keuilian, and his gym BK Strength.

Before I arrived in Cali, I had one more great workout in Toronto Town on Friday morning.

1a) Pushups

1b) Upper Back Mobility

2a) Bench Press

2b) Inverted Row with Rings

3a) Pullup

3b) Incline 1-Arm DB Press

Oh yeah, and my poor lil doggy got bit at the dog park, and she had to get stitches!

Saturday was an off day with lots of walking around...

And then on Sunday it was off to LA... landed, grabbed a cab to Chino Hills, did some grocery shopping, and then got fired up for this workout at BK Strength:

1a) KB Swing

1b) X-Band Walk

2a) Deadlift

2b) Mobility

3a) Leg Curl

3b) Mobility

Good times. I was gassed.

Tomorrow it's back to BK with BK for an upper body session and then lots of Empire Filming.

Big City Workouts and Daisy

Daisy had a great time on the farm, but we had to shift into the big city for a few days.

Wednesday was an off-day/travel day, but today I got under the bar for a great squat workout.

I gave myself exactly one hour to do my old-man warmup, heavy squats, high volume hamstrings, and end of workout mobility.

Great times... this was all done in 53 minutes and then I went and got a green smoothie at Impact Kitchen

1a) Band Walks

1b) Stability Ball Leg Curls

2a) Heavy Front Squats

2b) Kettlebell Swings

3a) Squats

3b) Glute-Ham Raise

Now for a big walk with Daisy. 🙂

PS - Nothing has the power to change your life like love.

- When anger strikes, Defeat it with love.

- When fear is felt, Defeat it with love.

- When envy rises, Defeat it with love.

Love heals hurt. It mends wounds. It brightens paths. Love is the answer. It is the only answer indeed

Miami and the Fast Growing Daisy Mae

Hormones are powerful.

I left Daisy, my 4 month old yellow lab, for a week.

I came back and she's so much taller, faster, and stronger.

She's losing her puppy fat... it might be time to give her more peanut butter.

Daisy spent the weekend playing at a kennel, and I'm wondering if she did nothing but sprints, squats, and push presses. 😉

While she was playing, I was down in Miami working, and then playing too.

After the Masterminding on Friday, I had dinner at Strip Steak in the Fontainebleau Hotel. The brussel sprouts were great, but my steak was just ok... grizzly.

The next day I walked 8 miles (four miles to dinner and four miles home). I had a great stick at Prime 112, and tight calves the next day. But that's alright, it was just upper body workout day:

1a) Face Pull

1b) 1-Arm KB Press

2a) DB Chest Press

2b) Mobility

3a) Triceps

3b) Lower body stretching

Then it was a flight home and some time with Daisy.

Today, after a long walk with her and some playing in the backyard, I did:

1a) KB Swings

1b) Mobility

2a) Deadlift

2b) Mobility

That's it.

Short workouts, but fun.

Back to Toronto on Wednesday.

Miami workouts and Steak

My trip to Miami has been a blast.

First up, a trip to Whole foods for protein bars, haha.

Then on Wednesday morning it was a pushup workout in my hotel room because I forgot my workout shorts.

Wednesday was an all day workshop.

And then a big night...

We visited #SaltBae at his Miami restaurant and we got a picture with him and had a delicious meal... get the Meat Sushi! 

I've now visited 2 of his 13 restaurants while he was there, lol.

Thursday AM i was in the gym at 5:30 for rows and abs... and then it was day one of my Mastermind with 36 entrepreneurs from Australia, the UK, and all over North America.

Next, dinner at one of my favorite restaurants in Miami, Il Gabbiano... the food was delicious, including a dangerous flourless chocolate cake.

Today it was back in the gym at 5:45am for:

1) DB BG Split Squats - 6 sets of 10!

2a) Goblet Squats

2b) DB RDL

Now for day two of the Mastermind.

"Of all the virtues we can learn no trait is more useful, more essential for survival, and more likely to improve the quality of life than the ability to transform adversity into an enjoyable challenge." – Mihaly Csikszentmihalyi

https://www.instagram.com/realcraigballantyne/