Tag Archives: gains

The OG Routine.

Results not happening?

You’re eating healthy, and have your food intake down but something is missing?

You’re doing everything, just not receiving the results you want?

Try getting away from the “monkey see, monkey do” work out machines and endless hours of cardio and just go to  The OG’s of the weight room. Bench, squats, and deadlifts.

Arnold Schwazenegger has a famous quote, “No Pain No Gain” and boy is he right. They call it “working out” for a reason, it’s meant to be hard. The harder you push yourself for that last rep or throw another plate on the bar the better the results. This is going to make or break your physical gains in the gym.

Diet and cardio can only take you so far the rest is made with blood sweat and steel. Louis Baltz of All American Gym in Lakeland Florida taught me at a young age that, “If gains in the gym were easy, then everybody would be muscular”.

I’m in the gym Monday, Wednesday and Friday. I try not to not drink alcohol or eat low quality foods during the week. My results are from the intensity in my routines.

Monday is, I believe, everybody’s favorite day in the gym, Chest day! Here is Monday’s workout.

I start every workout with a good lower body stretch, upper body stretch and finishing with lower lumbar stretch. My first stop is always the bench press. I continuously adjust the spacing of my hands on the bar during my routine.


Next stop is seated dumbbell press or if you know them by “Arnold’s,” then awesome.


Next up is Flat Bench Skull crushers keep your elbows in and just destroy those triceps!


Now that I have moved on to triceps and biceps I want to completely exhaust these muscle groups to stimulate growth. I do several heavy full extension concentrated rope pull downs and slowly drop the weight until the tricep is so fatigued I can barely hold onto the rope.


Seated pull down bar curl’s three sets of ten and just as I did with triceps, I go to failure. Start with as heavy as you can handle and slowly drop the weight. You are trying to shock the muscle, so you must go as far past failure as possible.


I finish up my day with standing curls overhand and underhand. Remember, keep your elbows in tight on your side and don’t sway your body to get the bar up. For all of your lifts, you need to execute with perfect form. DON’T CHEAT! Simply drop the weight and correct your form. Correcting the essential movement is key to muscle growth. If you lift your butt off the bench or swing to get the bar up you are using momentum and cheating yourself. Quick side note: if you slam the weight down after your set of 2.5 you need to rack them and get something you can handle for at least 8-10 reps. Slamming weights in the gym? You suck because that shit is annoying.


Post Meal: Starchy Carb and Grass fed organic protein I also throw a non pasteurized cow’s milk with grass fed whey protein shake in the mix as well. My daily post meal is usually Grass fed beef with red skin potatoes. You can find everything but the non pasteurized milk at Whole Foods. You will have to locate a dairy farm and see if they sell grass fed cow’s milk for “Animal Consumption only.” Yes, its illegal to sell for human consumption. You have a 30 minute window after a work out to feed your machine!


Now thats all it takes. Consistency in your diet, routine in the gym, and plenty of sleep! Have fun with The Original Gangster Workout! Wednesday’s workout is comin’ at you on Monday.





The Underutilized Egg

When I read the marketing slogans used to advertise eggs with terms like free-range, cage free, and organic I still am not confident I’m actually getting a quality egg. Pasture raised is where it’s at and what I want. Although, the egg is rather resilient from absorbing toxins from its mother hen, still it’s important that hen ate her natural diet to nourish her eggs. Chickens eat grass, grubs, slugs, and other insects. They don’t eat “chicken feed.”

Nutrition? Lets talk macros. Egg contains your protein and healthy fats including omega 3. This easily obtainable, underutilized source of protein is packed with everything your muscles want and need. Perfect for a snack or post workout feast as pictured below.

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We’ve all heard the bad rep the egg has.  The egg has been blamed in the American health food industry for a lifetime as raising bad blood-cholesterol and leading to heart disease. I call BS, and so did scientists. The real culprit is man made vegetable oils, transfats, and sugar. Especially refined sugar. View the new Scientific report of the 2015 Dietary Guidelines Advisory Committee from the USDA here and read for yourself. It states, under the bold headline:

Cholesterol. Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol, consistent with the conclusions of the AHA/ACC report.2 35Cholesterol is not a nutrient of concern for overconsumption.

Foods containing cholesterol and the serum cholesterol in our bodies are two separate materials and they should have different names.  The rise in Cardiac Vascular Disease has caused fear of consuming cholesterol containing foods when in reality your body actually needs cholesterol to be fully nourished. Including, to make testosterone. So… Let the gains begin. Crack some shells!!

Bone Broth

I’ve never experienced such an epic work out like I did my first time supplementing with Bone Broth. Think outside of the box. Think about this: What gave our ancestors the strength to fast for days when supply was low yet still have energy to hunt and survive? Jittery pre-work out formulas are full of unknown ingredients that possibly do more harm than good. Guilty! I’ve used them in the past and absolutely loved the rush of energy and the unstoppable feeling I would get from “two scoops.” I, however, did not enjoy the jitters or the crash I would have later on in the day.

It’s time to turn to Mother Nature and look at holistic/organic approaches to pre-workout supplementation geared towards the athlete. At the time I was listening to many podcasts on health and wellness and I kept hearing the buzz about bone broth and how “the liquid gold has gut healing properties and turns you into a super human.” Naturally I was curious to know more. After some research, a trip to the local market, and a stop to see Jack at http://www.healthyheritagebeef.com/ we had everything to make our first batch. Aside from the gut healing probiotics and collagen protein this stuff is also amazing if you’re feeling under the weather or even nursing a hangover.

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     Crockpot: 7 quarts

     Yields: About 10 pints


  • Low Heat 24-36 hours (DONT LET IT BOIL)
  • (Free roaming) Chicken feet
  • (Free roaming) Chicken carcass
  • ¼ Ounce Apple Cider Vinegar
  • (Grass fed) Beef knuckle
  • (Grass fed) Marrow bones
  • (Grass fed) Beef neck
  • Herbs of your choice
  • Onion
  • Garlic
  • Fill to the top with quality filtered water. I use a Soma water filtration system check them out. https://www.drinksoma.com

When do you consume this super power pre-workout? I take a little more than a pint with me to the gym and drink it on the way. It takes me about fifteen minutes to get to the gym and by then its doing its magic. I stretch and let the gains begin!

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Fast Then Feast

Grass fed beef, pasture raised eggs, uncured bacon, avocado, broccoli, and melted grass fed butter in the center for dipping. All organic, of course. The bacon and eggs are from our local farmers at Healthy Heritage Beef Farms. http://www.healthyheritagebeef.com Jack brings the goodies to the local Tampa Bay markets.

The breaking the fast. Fast then Feast!