Monday, January 14, 2019

Golds and Vegas

Can you believe it rained in California the last three days? 

After Wednesday's great workout with Jay, I snuck in a Friday session, then Saturday was just a walk day.

Sunday though, I met my friend Luka at Gold's Gym, the Mecca, where Arnold trained in the 70's... and where, apparently, he still goes today.

I had never been to Gold's Gym before, even though I've been going to Santa Monica for years. It was good fun, and Luka and I trained outside, even though some stuff was still wet from the rain.

My workout:

A cool warm-up with Luka who is helping me overcome some injuries...

1a) Trap Bar DL ... worked up to 365x3x5
1b) Box Jumps

2a) Good Mornings
2b) Chinups

Today was a trip to Vegas... the rain caused a bit of a delay, but it wasnt' too bad, and I'm staying a hotel way off the strip called the Green Valley Ranch. I guess it's for locals?

Tomorrow I am speaking at an event, and then at night I'm excited to visit Hank's steakhouse, which looks good. Really good. Just checked out the menu, and I am eyeing up a waygu steak and some sides.

But first I am going to rock a 2-hour session for my friend Clint Salter's mastermind group.

Then on Wednesday morning I head over to Miami.

While there I am definitely going to have a killer meal somewhere!

Saturday, January 12, 2019

Eating Walking Training Good Life

There's been more eating than lifting out here in California, although every morning I go for an hour walk.

Wednesday I had a great workout with Jay Ferruggia, then a trip to Cafe Gratitude.

Thursday was a walk, an all-day Mastermind meeting, and then a big dinner (huge shellfish platter + striploin steak + a pecan praline cookie brought to me from a client who lives in Louisiana). After I waddled home, I was only able to get about 5 hours of sleep.

Friday was another walk, another Mastermind meeting, and then I did an upper body workout of rows, face pulls, triceps, and more rows.

Today will be a walk and some stretching, and then Sunday morning I have a big lift planned with Luka Hocaver and Jay Ferruggia. Then we'll hit a big brunch too. Monday I head over to Vegas.

Today's Quote
Life is good. Even when you're struggling, life is good. When it's snowing, life is good. When you're cold, life is good.

When you're hungry, life is good. When you're frustrated with a friend, life is good.

When you're busy, life is good. When you're succeeding, life is good.

When you've dried off and warmed-up from being out in the snow and cold, life is good. When you've got a warm dog by your side, life is good.

When you've eaten a great meal, life is good. When you've made up with your friend, life is good.

No matter what, always remember, life is good!

Thursday, January 10, 2019

Cali Travel and Workout

Tuesday was an off-day in Toronto. I filmed all day, walked around in the rain, and realized my nagging injuries needed rest and recovery.

On Wednesday morning it was off to LA. The flight was great, and I watched Deadpool 2 and LOL'd so much.

Then it got better when I landed. First, it was over to Jay Ferruggia's for a podcast. That was fun, and it's coming out soon to support my new book, Unstoppable.

After that, we walked his high-energy dogs, and then went off to Iron gym for a really great totally body workout:

1a) DB Shoulder Press
1b) Seated Row

2a) Step-ups
2b) Med Ball Throws

3a) Front Squats
3b) Band Pulls

Then we bid adios to each other and I went to one of my favorite little restaurants, Cafe Gratitude, for a vegan meal. I always get the Humble Bowl with quinoa... although I'm going back later this weekend so I should try something new.

After that I went over to Whole Foods and stocked up on protein bars. That's my circuit in Santa Monica. A workout, Cafe Gratitude, and then Whole Foods.

This week I'm running a small event at the Loews Hotel by the Santa Monica Pier. Watch my Instagram for photos.

Kekich Credo #84 says, "Nobody gets old by surprise." So get started transforming and changing your life today (IF there is something big you want to change). If it's a body transformation, then just remember: A 12 week transformation is only 0.3% of your life. And if you focus on learning about your body for 12 weeks it will allow you to be lean forever. Stay strong.

Sunday, January 06, 2019

Winter Workouts in the Garage Gym

Yesterday was a great deadlift session with one small issue. I'll share in a moment.

Friday was an off day, and so I just walked and did some yoga. I can only do about 15 minutes before I'm bored.

Been getting lots of sleep and doing even more reading... added these to the list of done:

"Lessons from History" - Will and Ariel Durant
"Rocket Fuel" - Gino Wickman
"Tao Te Ching"

So now to Saturday's session:

1a) Deadlifts
1b) Mobility

2a) Double KB Front Squat
2b) Lateral Band Walk

Unfortunately I banged my finger as I set down a bumper plate... it bounced back up and jammed it.

Fortunately, it could have been a lot worse... and it's just a minor hassle today.

Alright, off to record some podcasts.

Then a training session of:

1a) Floor Press
1b) Band Pull

2a) Overhead Press
2b) Row

3a) Triceps Extension
3b) Curls

I might squat tomorrow... or Tuesday... then it's filming ++ travel ++ Mastermind days in California.

It's been nearly 5 weeks since I set foot in an airport...

... and later this year I plan to go five months!

(From February 1st to mid July.)

Peace out,


Wednesday, January 02, 2019

New Year's Deadlift

After a rainy, stormy, and boring New Year's, I got back into the garage gym on New Year's Day. Last week's hang cleans messed up my forearms a bit, so I left them out of this workout and things seem to be fine today.

1a) Deadlift
1b) Mobility

2a) Shrugs
2b) Bulgarian Split Squats

Tomorrow I will be back in for some presses.

I also have started a couple of new books:
  1. Profit First by Mike Michalowicz
  2. Legacy by James Kerr (a book about the All Blacks rugby team leadership)
  3. Tao Te Ching
This year I'm going to finally read a lot of the books that have piled up in my house, haha.

Of course, every time I read a book I order 1-2 more to replace it.

Anyways, happy new year!

Stay strong and get stronger,


Saturday, December 29, 2018

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!


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

Tuesday, December 25, 2018

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,