3 supersets of:

10-12 BB biceps curls - strict (heavy)
10-12 OH triceps ext (heavy)

Rest 90 seconds between supersets. Post weights used. 

3 supersets of: 

20 bench dips (straighter legs = better) 
20 Aussie pullups

Rest 2 min between supersets. 

Workout - Pushin' & Pullin'

For time:


pushups (strict)

Post time to comments.

Daily Extras - Hope you enjoyed those V-ups yesterday. This should balance it out.

3 rounds of:

35 KB swings 25/35
50 superman back ext

Workout Notes:

It is a short workout today. Pour your heart and soul into this workout and really gas it (rookies ignore).  Complete each rep as perfectly as you understand it. Pour on the intensity and then sit back and reap the benefits. 

With pushups, try hard not to let any other part of your body touch the floor but your chest.  Be sure to get your arms all the way straight at the top of each movement.  Over-emphasize the pullups by pulling your chest to the bar.   

Try hard to find benefit in the short stuff.  It is there.  It just may not be as apparent as with the heavy breathers.  TYT!

Don't Get SAD

Seasonal Affective Disorder. Ever hear of it? If you hate winter, like me, you probably have it - to some degree. 

It's a type of depression that occurs during the same season each year. Usually it happens in the winter months, especially toward the end of the winter. Thing is, it starts now. You might not fully feel the effects of SAD until late January, early Feb. But by the time you start to FEEL it, you are already deep in the hole. Prevention is key! 

What are the symptoms? 

It's different for everyone. You might have SAD if you:

  • Feel sad, grumpy, moody, or anxious often.
  • Lose interest in your usual activities.
  • Eat more.
  • Gain Weight.
  • Sleep more but feel tired more.
  • Can't concentrate.

What causes it? 

Probably short days and lack of sunlight. 

Lack of sunlight decreases Vit D and serotonin (chemical in your brain affecting mood) levels.

Many credible studies are linking lack of Vit D to a significant decrease in immunity from infection. Nothing worse than being sick in the winter, right? The more illnesses you get, the harder it is to stay positive. See the correlation? It goes deeper. We are discovering that illness might not be the catalyst in the SAD. It might instead be the symptom. 

How to prevent?

Exercise! May we suggest fully functional exercise designed for a purpose (Optimal Health)? GPP fits the bill here. Careful now! Not all exercise works for this. Long grueling workouts may take more sunlight to recover from. 

Eat Natural Sources of Vit D

  • Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
  • Fatty fish species, such as:
    • Herring, 85 g (3 ounces (oz)) provides 1383 IU
    • Catfish, 85 g (3 oz) provides 425 IU
    • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
    • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
    • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
    • Tuna, canned in oil, 85 g (3 oz), 200 IU
    • Eel, cooked, 100 g (3.5 oz), 200 IU
  • A whole egg, provides 20 IU
  • Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
  • UV-irradiated mushrooms (Vitamin D2)[30][31]

Take Vit D supps - Scientists aren't convinced that oral supplementation can produce the same serum Vit D levels as sunlight. They argue that oral Vit D supplementation is a "poor, or worse" substitute. I totally GET this arguement. Problem is that above the 48th parallel we get very little direct sunlight. Hardly enough to contribute to Vit D production from the skin.  

How much Vit D should you shoot for?  

USRDA is set at 400 IU per day.  I think this is too low for you.  I have seen more benefit around 1000-2000 IU.  The NIH has determined that the upper safe limit for Vit D is around 2000.  

Consider Light Therapy - Your circadian rhythms could be out of whack due to long periods of darkness during the winter and being cooped up indoors. Experts think Light Therapy could reset your biological clock. 

If things start getting out of hand and you really start feeling down. You may need medical/professional help. 

Don't let it get to that point. Start preventing now. Use the tips above to stay on top of it this year. 

Folks in Wisconsin are lucky to have you Ben. See you soon!