Wicked Awesome 100 Rep Workout

Hey Team, Marcus Colburn, aka Mojo Frog here, your "Perfect" charge' d' affaire and I've got a killer tip that you can use to help you get wicked awesome results from your perfect products! Check out The Perfect Wicked Awesome Killer 100 Rep Workout!

I'll make it simple for you as I know how confusing all this figuring out the correct tabulations can be (at least for me as I'm just a gym rat)

Keep working your way up till you can get 100 reps of everything. Now this may be quite a chore but it's do-able.

• Keep your numbers low at first like 5-10 reps & do them on everything: pushups, dips, situps, pullups, & squats with no weight & you can even use the pullup bar at a waist level to aid you in the squats at first.

• Then keep a log on what your rep count was even if it's 4. IT'S ALL GOOD! Just work it baby...

• Stretch when you get done with each body part worked & release myofibril tissue to allow strength to increase. This will give you the rest time in between sets. You have so many combos & "perfect exercises" to choose from that it's astonishing or in my case dumbfounding!

You will not have to worry about where that workout deck of cards is or if you might have misplaced a few. All you need is your "wicked awesome perfect log note book” in order to track your progress, along with your very Own Customized Training & Nutrition Program!

"HOOYAHS"
NUFF SAID!
Remember, "THE ONLY EASY DAY WAS YESTERDAY"

HOOYAH New Year's Resolutions!

Teammates, Who's up for a Polar Bear swim on New Year's Day? HOOYAH to CM SEAL Team blogger Tom Rancich -- ringing in the New Decade!

Here's Teammate Marcus Colburn with a challenge for the CM Teammates. He's posting his goals for 2010 and he's asking: WHAT ARE YOURS? Marcus, you have the floor! CHARLIE MIKE -- ALDEN MILLS

"Hey Team,

Well it's already here & it's time to set your sights on the future. I'm going to make my battle for perfection even more intense by tossing out all the stuff that slowed me down in the past & intensifying all the things that worked for me. Let's take diet for instance.... my practice of "eating perfectly clean" seems to have worked. So I will intensify that.

My working out too fast without paying close attention to detail definitely did not help further my cause. I love to workout & watching and listening to the talk of my results occurring at such a fantastic rate just made me go for it even more intensely. So, I pledge to think like a chess player: slow down everything & stay 3 moves ahead of my opponent/(injury or imperfection).

Looking back I have learned that it does not matter what others think of you. What matters is how you discern yourself. If I just keep my eyes on the prize -- synonymous to staying 3 moves ahead of the game, then I can & will achieve my goals. I will "stay ready for anything" because "anything" just happens at anytime.

As 2009 draws to a close it's nice to look back and see what we've accomplished over the past year (I'm the fellow in white and black under the Eiffel Tower, Summer 2009) and set some goals for what we want to achieve in the coming year.

What is your main goal that you'd like to achieve in 2010?

Publishing your goals like this for others to see will help get the wheels turning towards making your goal a reality.

Go for it team and let us know your goal for 2010! HOOYAH & HAVE A GREAT & PRODUCTIVE YEAR!!!!!!!!!!!!!

"NUFF SAID"

Marcus Colburn AKA Mojo Frog

Perfect Pullup & Olympic Barbell

Teammates -- Here's a question perfect for Marcus Colburn (and Thank You for keeping us on our toes with these challenging questions! AMM). Common sense warning: Marcus Colburn aka Mojo Frog is a former Navy SEAL and an extreme athlete and professional trainer. Make sure you adapt his ideas to your fitness level and have a Swim Buddy (aka spotter!) to work with.

Would the pullup handles fit around an Olympic barbell? I have an Olympic barbell set, and squat rack, and would want to use the Perfect Pullup through there, and I want to know if it would fit, before I decide to order. Thank you for your time. Here's Mojo Frog!

As far as the perfect handles working on a barbell...

It does & will work on a barbell set as well as a squat rack as long as you do the exercises that they can be used safely for like...BACK WORK, as well as TRAPWORK. Doing shrugs, bent over rows & anything like that ... don't get the hooks in a position so they come loose by raising it the wrong way or too high. One just has to make it so the extension from the hook to the handle doesn't get in your way. And there is an open end to the hook themselves that you have to be wary of! Just takes common sense. Just be safe because once you raise the bar over your head the handles don't make sense.

TRAIN HARD WITH PASSION, GET RIPPED & STAY READY....

HOOYAH...

"NUFF SAID"

Cheers!

Mojo Frog

P.S. Teammates, here's a quick health bulletin. It turns out that I need to have my cast on for 8 more weeks.. but that's not going to stop me. I just work on my stretching, ab work & lots of legs.. hams, quads, calves. I still practice tai chi chuan. This activity & diet is sure to help me watch my (girl-ish figure) since no one else does...grins!

Breaking News from Marcus & Jim

Just in from Marcus Colburn! Like Alden says, you have to be ready for anything. GO 4 THE GUSTO HOOYAH!! Turns out that yesterday, when I went for a run, instead of going around a steep hill, I went for the downhill. Started jogging carefully down, got a little speed going -- OK, too much speed -- tripped on a root and found myself somersaulting to my face. Needless to say, I have fallen from higher than that before! As I got up, I assessed the damage. Just some dirt around my knees and some embarrassment. Easy day.

Oh yeah, I almost forgot I had heard a ((((((SNAP)))))! It seems I broke my arm in two. Went to the hospital -- they said, "You again?" I smiled as they x-rayed and put a cast on my arm. So I'm out of commission for a month but hey, I know I was going for it! I call it going above the call of duty :) Marcus Colburn

Marcus, Continue Mission and keep us posted!!

Jim, HOOYAH for sharing your fitness journey with military.com. Teammates, it will run on CHARLIE MIKE too but here's a sneak peek. Here's what I heard from the military.com team: "Great stuff! There is definitely a strong interest in SEAL content among our audience. I'll make sure we promote this as much as possible. Thanks again."

Thank you Jim!

CHARLIE MIKE -- ALDEN

P.S. More teammate stories are coming -- like Max on fight or flight and the importance of being ready for any and all contingencies. Stay tuned! AMM

Thank you Veterans!

I would just like to say thank you for your service to all of our veterans. To all of you still on active duty, thank you for keeping our country safe. God bless the United States of America!
CM SEAL Team blogger: Tim Grizzell

Alden, love this quote: If a man does only what is required of him, he is a slave, the moment he does more, he is a free man. Think about it, free men end up finding each other! They are truly "PERFECT"ly free men. Carpe Diem!
CM SEAL Team blogger: Marcus Colburn

Perfect Handle Twist

CM SEAL Team blogger: Marcus Colburn

Hey team, ya know what I've noticed? You can use the different parts of the perfect products in many situations in a million places. Like the perfect pullup handles can be used in any gym or device because they have that perfect turning factor just like the perfect pushup devices & that is priceless! As you can see in my photos.

Any questions about anything? Fire away & fall back: just write this blog back with suggestions or questions in anything to make our days or yours go easier! PS... You will notice that I have the "perfect counter" hooked up at the top of a pullup cage to count either my head at the top or my feet kicking the top of the cage! "PERFECT"!

Marcus Colburn

Perfect Ab Exercises Part 2

CM SEAL Team blogger: Marcus Colburn

To recap, the key is to TRAIN your abs hard in the gym, just like ANY other muscle...with RESISTANCE! Nuff said, on to some exercises!

Just tonight I was doing 8 sets of 5 on weighted crunches with 30 seconds rest for my abs and man do they feel thick and rock hard afterwards. Sure, there are a lot of machines you can find at your local gym that will target your midsection, but...here's a "Quick Bodyweight Tip" For Training ABS...

Most people are especially challenged with hitting their LOWER ABS. EASY DAY JUST TRY THESE "MMA-JUJITSU-HEAVYBAG SITUPS"(My own invention): as pictured (above) just wrap your legs round a heavy bag & start upside down & pop up & hit the bag with the knockout blows! Try this and send pictures to getfit@perfectpushup.com.

Or this might be an easier trick to try out today...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.

* Roll the towel up into about a cylinder, about 6 inches high
* Lay on the decline bench with your head toward the top and your legs straight with feet on the floor
* Place the towel from left to right under your lower back and grab the bench behind your head with both hands to gain leverage
* The towel increases the range of motion in your abs and ALSO gives you incredible lower ab activation.
* Now, keeping your legs STRAIGHT, raise them in the air until you're in the shape of a "V" and breathe out forcefully at the peak contraction point
* Lower your legs SLOWLY but don't give them a break at the bottom.
* Raise them back up in the air and continue back and forth until exhaustion
* When your abs are toast, finish them off by bending your legs at the knees and doing "reverse crunches" in the same fashion, bringing your knees up toward your chest.

Really, any kind of exercise indirectly affects your abs so here's the
secret trick team: Train hard with passion & get ripped & stay ready!

"STAND BY FOR HEAVY ROLLS"
NUFF SAID

Marcus Colburn

Perfect Truth about ABS Pt 1

CM SEAL Team blogger: Marcus Colburn

Hey team, here’s a "little-known" PERFECT TRUTH about ABS." Aren't you annoyed every time you read a "how to get abs" article and all it says is the same old, same old? You know what advice I'm talking about, "You already have a 6-pack but it's covered by a layer of blubber!" Duh! Tell me something I don't know. And that's true... SORT OF! You see, too many people have put in all the "hard work" to get to single digit body fat levels only to find that when the fat is gone... their abs are still FLAT AS A PANCAKE!

Wouldn't that suck?

You bust your butt and diet your brain off till you get single digit body fat and all you have it a "flat stomach" like a skinny runner. Now I'm sure many would be happy with just a flat and firm stomach but let's face it... the trophy of all trophies is a chiseled, dense set of 6-pack abs that you could bounce a quarter off of.

So here's "THE PERFECT REAL TRUTH" about ABS. You actually have to HAVE "muscle" on your abs in order to achieve that chiseled, "popping out" look! Plus, here's one more little "unknown" that will make getting a 6-pack EASIER...You see, the amount of muscle you have on your abs will determine whether you start seeing your "pack" poke through at 10% body fat or 6% body fat. I can see see my 4-pack at 13% fat because I have muscular abs. And TRUST ME...there's a WORLD of difference in that 4% gap, as anyone who's ever tried to "diet down" to single digit body fat levels will tell you! As far as I'm concerned, if I can look great at 10% body fat because my abs have more muscle and are more defined, then all the better...easier abs!

So you see, the key is to TRAIN your abs hard in the gym, just like ANY other muscle...with RESISTANCE!

Part 2: two exercises that will get you perfect abs.

Train hard with passion & get ripped & stay ready!

"STAND BY FOR HEAVY ROLLS"
NUFF SAID

Marcus Colburn

Perfect Monster Arms: Take 2!

Build "PERFECT MONSTER" arms FAST with these cool exercises! The "Guns." The "Pythons." "Thunder and Lighting." The "Rockweillers." -- there is no other muscle group that has earned more nicknames than the biceps!

Bulging biceps - every guy wants them and gals, no worries, because while your arms will get "PERFECT"ly sexy, you just don't have the required problem of fast growth that the guys do. You all will just get lean and hot hot hot! Gents, if your arm growth has hit a rut... your gains are coming to a screeching halt... or maybe you're just plain bored with your arm exercises, then I've got some insane, new exercises - specifically to grow your guns - that will not only give your arms a shock but will electrify your motivation again. Here are the “The Best PERFECT Arm Exercises You've Never Heard Of."

NILSSON CURLS
Like a pullup (palms facing your face) but your heels are on the floor and the bar lower so your biceps are fully engaged! Like you're about to lay on your back but that's just the angle you need, no back on the ground! You can do both regular as well as reverse curls! "IT'S ALL GOOD." But you're holding on to the chinup bar holding your body up using your biceps. It may sound easy but try it one hand at a time! Then add reverse curls to the mix. That bracing technique is just your heels on the floor to aid the movement! It's a bodyweight exercise for your biceps that LOOKS like a chin-up but uses a special "bracing" technique to put almost ALL your bodyweight directly onto your BICEPS. Imagine the growth you'll get with THAT much resistance going directly onto your BIs!

REVERSE PEC DECK LOCKOUTS
Try using the handles on the perfect pullup turning your palms out as you do a push up at an angle so the bar is low and perpendicular to the floor. The wide perfect pushups work for this movement too! A breakthrough in tricep contractions, this exercise targets the most anatomically-possible contracted position of the muscle with body weight. Get ready for it because I guarantee you've never felt a tricep contraction this hard in your entire life. Just using your "PERFECT PUSHUP" wide grip with a partner pushing on your shoulders or weighted vest "DOING MANY" (grins) (keep a count in your note book)!

ONE ARM CURLS
Doing the standard Curls with both arms you can slowly work your way to one arm. If you do it right tests your strength, balance, coordination and determination. It can be extremely difficult to do but the results are totally worth it. Not only does it increase muscle activation in the biceps, it gives your grip a tremendous workout as well!

SPIDERMAN RACK PUSH-UPS
We do a morning training ritual called "MONSTER MASH" where we just set up a number of different exercises in a row fast! Setup time is sometimes an issue when you're training. This great tricep exercise is a mash-up between close-grip push-ups and bodyweight tricep extensions. The key is how you do them in a rack to basically spring-load the tension onto your TRIs. Very quick to do but brutal! Using the perfect pullup bar at a low angle to do pushups with your weight 70% on bar/on ground on feet 30%. Again, it sounds easy but mix in one handers!

LEANING WRIST CURLS
Have the perfect pullup bar facing directly in front of you holding it with hands & using your wrists to affect forearms. Again sounds easy until you use more of an angle & then one handers! (it's all in the wrists) but be careful, the forearms weaken fast. I assure you that you will feel this one quick! Like the same movement as using a dumbell wrist curl using the turning handles to attack all angles of the forearms!

This unique version of the wrist curl adds a new dimension of tension...instead of just doing a plain old wrist curl, you'll also be supporting your bodyweight on your forearms to increase the tension. This position also gives you natural "occlusion training" (which is basically limiting the blood flow out of a muscle while training in order to increase hormonal growth factors in the area). If you've ever had trouble building forearms, this exercise might just hold the key for you...

=====================
So here's the deal...
=====================

I’m desperate for new exercises. As a result I've gotten "HOOYAH" creative............... If you've got access to "perfect products" and bodyweight, you'll be able to use the VAST majority of these exercises. I think once you've tried these examples, you'll be hooked...

HOOYAHS & Cya at the gun show,"carpe diem"-- NUFF SAID

CM SEAL Team blogger: Marcus Colburn

Teammates, stay tuned for CM SEAL blogger Mike Ryan -- you want to put on weight in all the right places, in all the right ways -- he'll tell you how! And Marcus, when are you going to do a YouTube for all the Teammates who'd like to see this live?! HOOYAH!!

CHARLIE MIKE -- ALDEN

Get Ready for Ripped Abs

Through following a "PERFECT" diet & exercise program, my abs are showing through like magic! I do a lot of exercises like pullups and dips while holding on to the Perfect Pullup bar in different positions. I need those turning handles because of my injuries and it’s like they were custom made for me! I hold on and do leg lifts on the side, in front, and behind along with squats in between leg lifts. Here’s the magic part. When we work muscles, other muscles are affected and they’re not even the primary ones involved due to the theory, "you can't spot reduce". But it’s all good because leg lifts, sit ups and pushups not only affect those perfect spots, but they result in ripped abs too.

So use that theory of no spot reducing to your advantage and affect your abs. Abs on men are the final piece of the puzzle to make the picture complete. Sure, a big physique can appear intimidating but a well-defined set of abs can be equally intimidating and can make a near-perfect body "perfect". A sculpted stomach on a female can accentuate a smaller waist-to-hip ratio which makes your shoulders appear more rounded and your butt appear more firm and full. Ripped abs are a sign of good health, power and yes, even sexual ability!

And ladies, obviously us men don't like a flat and firm midsection too. If you ever watch a sporting event with athletic females you'll be drawn to the three hot spots of a female body - thighs, butt and abs. And these are three body parts that any woman can modify with a clean diet and effective training (so don't let me catch you day dreaming about artificial enhancement of any kind). Because I know a cheaper, less expensive, less evasive method because I sure don't have much money and I'd rather spend it on other more fun toys! So just spend a mere fraction of the cost of medical modifications on "PERFECT GEAR"!

With perfect products and diet, you will make yourself healthier and stronger as well as ready for anything! True story: I crashed on my bike (spun the back tire out in the sand). When I was at the doctors’ office, one of the nurses mentioned that I was so ripped. I replied, "I was just in training for my next injury.” ‘Nuff said!

Mojo Frog aka Marcus Colburn

Marcus Colburn's Diet Plan

Teammates, CM SEAL Team blogger checking in with some fast and furious Colburn Nutrition "Cliff Notes".

1. Eat like an elk. Elks graze during their waking hours. You are not an elk you say? You need to graze, not binge!

2. Cut back on empty carbs. Eat good clean carbs instead like black beans, brown rice, sweet potatoes and oatmeal.

3. Consume more protein. Our bodies burn more protein on a reduced-calorie diet. On average, lol "EXPERTS" recommend about 1 gram of HIGH quality protein per pound of body weight every day for someone that is exercising regularly and wants to maximize lean body-mass while losing fat. Don't be dependent on protein shakes and other LOW quality quick fixes!

4. Keep your fat intake to 20% of your total daily calories. Now be careful here. That's "LOWFAT" not "NO FAT"! Certain fats are important to regulating much of our metabolism. People that eliminate "ALL" fats tend to put on extra unwanted blubber. Because good fats like omega-3s actually possess thermogenic properties, meaning that they actually help your body produce heat by burning fat. So it's easy on a LOW-FAT diet to cut your "GOOD" fats too low and sabotage all fat burning efforts!

5. Eat more fiber.

6. Keep ALL alcohol to a MINIMUM!

7. Consume whole foods at least 4 of your 6 daily meals. Meal replacement like shakes & bars are not like whole foods that require digestion requiring a minimal (fat burning)metabolic boost.

8. DRINK LOTS OF H2O!!!!!!!!!!!!

Nuff said!

Mojo Frog

Here's a link to Marcus's "Mirror Mirror on the Wall" diet post of a few months back.

A Sound Body Is Important

CM SEAL Team blogger: Marcus Colburn

We used to have a saying in BUD/S: "YOUR BODY CAN DO 10 TIMES THE WORK THAN YOUR MIND." Only what we didn't mention was the fact that when you realize how much more your body can handle than your mind thinks you can, you automatically set the bar higher, resulting in great advances in achievements!

Taking care of your body is an important facet of taking care of your mind and soul. Study after study has linked the importance of exercise in preventing chronic disease including Alzheimers, dementia, diabetes, high blood pressure and other cardiovascular diseases that shorten your lifespan, zap your energy, decrease your quality of life and in some cases also lower your self esteem.

"PERFECT" products are valuable resources to help you maintain...a sound body and a sound mind: NUFF SAID!

"HOOYAHS"

Are you overtraining in your workouts? Part II

Track how you are feeling physically.If you generally feel energetic and upbeat, then this is a good sign that you are NOT overtraining.

However, if you feel tired and burnt out most of the time, then this could be a sign of overtraining.

Another important factor that you want to monitor is your strength gains. If you are making strength gains on your major lifts on a regular basis then this is a good sign that you are NOT overtraining.

If you are not making any strength gains, or even worse, losing strength, then you are probably overtraining and need to make some drastic changes in how you approach your workouts.

And Human racers, I have some good news for you because CHARLIE MIKE puts together the "PERFECT" training system that will help you get down to the nitty gritty and dissect your workouts and turn them inside out so you can quickly develop the lean muscular body that you truly deserve! Follow this killer "PERFECT" training system and you'll have me for a training partner.

Mojo Frog aka Marcus Colburn

Are you overtraining in your workouts?

Overtraining has been a hot topic in fitness world for the last couple of decades and there is a lot of confusion surrounding how much training is enough and how much is too much. In the SEAL Teams we had sayings like, Training is never over and Pain is good, extreme pain is extremely good.

Here are three schools of thought on overtraining:

1. It doesn't exist and the more training you do the better.

2. Everyone is overtraining and we all need to drastically reduce our training volume.

3. Some people (like myself) believe that it is an individual thing and we all react differently to training volume.

You can't simply look at someone's workout routine and tell if they are overtraining or not. It depends on the individual person. We all have different work capacities and some people can handle more workout volume than others and still make progress.

Another very often overlooked factor when it comes to overtraining is your lifestyle outside the gym. Do you have a stressful life or a physically demanding job? Do you get enough sleep?

The best way to know if you are overtraining with your workouts is to do a self-evaluation of yourself and your overall workout progress. I'll talk about that next.


But all you "CHARLIE MIKE" human racers -- here's a picture of my 83 year-young mom as my workout partner! Getting close friends and family involved is easy and makes working out more fun as you enjoy the journey towards "Perfect"tion.

Mojo Frog aka Marcus Colburn

Are you thirsty? H20 advice from Mojo Frog

CM SEAL Team blogger: Marcus Colburn

Let's think about this...your body is mostly water. Water covers 2/3rds of this planet. If you're getting thirsty, you're already dehydrated.

Stay clear of all other types of drinks and drink lots of pure H2O! Regular plastic bottles get old and can cause foreign bad juju to harm you whereas bottles made out of more permanent materials (like steel) can be washed and won't leak bad juju into your blood stream!


We used to have a saying in BUD/S (because water is so heavy). Whenever someone tried to lighten their load by carrying less water, we just said when they complained, after they were warned to bring more water, "Are you thirsty? DUDE, IF YOU DIDN'T BRING IT, YOU MUST NOT NEED IT."

Summer is here and it gets wayyyyyyyyyyyy hot. So keep up with your fluids. Stay strong and ready!

Mojo Frog

Picture used with permission of Dreamstime.

CM SEAL Team Summer Reading List

Marcus Colburn
1ST of all, of course, The Green Room: A Mother’s Truth by Liliane Colburn (my mom!). STRANGER THAN FICTION! Stephen King even wrote a review at Barnes & Noble about how it would be one of his classic tales if it wasn't true. All about some Navy SEAL & where he got his mojo from: www.mojofrog.com. You can get it there! But of course I'm a little biased!
2nd The Tao of Jeet Kune Do. Unbelievably easy book to follow + lots of pictures: www.brucelee.com or www.jeetkunedo.com.

Alden Mills
Non-fiction: Lone Survivor - by Marcus Luttrell - the best Spec-ops (let alone SEAL) survival mission I've ever heard about.
Fiction: The Increment - by David Ignatius – a fantastic and plausible fiction story regarding Iran's nuke program and a joint CIA/MI6-SIS covert op to penetrate it. Written by a journalist who has covered these agencies and the Middle East - very knowledgeable writer (also wrote Body of Lies which was made into a movie last year).

Tim Grizzell
Non-fiction - STRIDES: Running through History with an Unlikely Athlete by Benjamin Cheever - Great book about the history running and funny too!
Fiction - Did I Ever Tell You How Lucky You Are? by Dr. Seuss - I read it to my children at least once a month if not more. Trust me -- it is not just a children's book!

Tom Rancich
Non-fiction: Commandos by Doug Waller -- It was the biggest event of my life up to that moment, I was 10 years older than the class average, nervous etc etc, and then Captain Richards brings me into the office on Sunday and "Introduces me" to Doug and informs me that I am to make sure he gets what he needs and doesn't get hurt---so I reply, "Sir, I have a few other things on my mind" to which Richards replies, "Yeah well now you have another, get the hell out of my office." The biggest way that Doug affected my experience is that I have a near minute to minute chronicle of my Hellweek----I absolutely recommend the book for someone wanting to be a SEAL and do so frequently---(Brave Men Dark Waters by Orr Kelly is the other must read IMHO). I will refer to myself as a former or retired SEAL depending on who I am talking to---I don't worry about any risk---well, unless I am in a bar and well---lots of people want to see just how tough a SEAL is, which, frankly, I am not, without sig, M-4, cold steel and preferably aircraft over head.
Fiction: A book that most affected me was The Bridge of San Luis Ray by Thornton Wilder -- how do we wind up at a place with another at a moment of importance?

Mike Ryan
My summer reading recommendation is Blood and Thunder - the epic story of Kit Carson and the Conquest of the American West. From the author of Ghost Soldiers (Hampton Sides). A fantastic book. One of the most riveting historical fiction books I've read. Up there with the Killer Angels (by Michael Shaara). If you are even remotely interested in the formative years of American History or the American West - this will knock your socks off. A first hand account of Indian culture and the conquest of California.

Stew Smith
Non-fiction:
Lone Survivor by Marcus Luttrell – Awesome. Best one to date for me.
SEAL TEAM ONE – by Dick Couch - my first SEAL book - loved it.

Fiction: Without Remorse by Tom Clancy – OK, not real – entertaining though.

Spiderman and MoJo Frog

CM SEAL Team blogger: Marcus Colburn

What in the world are Prisoner Squats? Bulgarian Split Squats? Spiderman Pushups? Marcus's MMA Fighters Workout had the questions coming fast and furious! Straight from Paris come the answers:

1. Spiderman pushups: Just doing pushups with your feet way up high on a wall like a proverbial "wall crawler". As I demonstrate here on a statue on the Seine River Wall. Or have a friend hold your legs so you're more in an upside-down position.

2. Prisoner squats: Are just squats done with hands behind head with no weights but lots with deep leg movement.

3. Bulgarian Split squats: squats done with no weight with legs as far apart as possible being able to go low!

P.S Did the CharlieMike(PERFECT) team get a kickback from their mention & "product placement" on "THE TONIGHT SHOW" ..."inquiring minds want to know"!

HOOYAH!!!!!!!!!!!!!!!!!

CM: Nope -- no product placement! Teammates, here's the clip. Ryan Seacrest starts mentioning the perfect pushup at 2:40. Ryan said that Simon Cowell uses the Perfect Pushup and then Conan mentions that he uses it and then shows a picture of it. HOOYAH indeed!!

CHARLIE MIKE SITREP: May 2009

Teammates – Check out our SITREP (Situation Report) for May - highlighting the depth and breadth of the CM SEAL Team bloggers. Click on their names to read more.


CM SEAL Team blogger: Mike Ryan
Title: Secret Weapon #1
"Cowards never got started and the weak died along the way. Truer words were never spoken. The first time I read this quote I was standing at parade-rest waiting to begin my first day of SEAL training. The words were carved into a wooden bench that stood just inside the doors of the Naval Special Warfare Center. At my feet, just in front of the bench, stood a perfect line of about 30 helmets - the last remnants of students who had reached their mental and physical limits and quit training. Predictably, my initial reaction was a mix of skepticism and sarcasm. “Yea” I thought, “that’s a little bit over-the-top.” About twenty minutes later I realized my worst nightmare had just begun.



CM SEAL Team blogger: Tom Rancich
Title: A Debt of Memory to Brothers and Sisters, Gratefully Paid
Memorial Day has always had an identity crisis. Even in the very beginning, it was only for Union soldiers, not merging all "Decoration Day" activities until after World War One. In 1971, Memorial Day became the last Monday in May instead of May 30. This move, designed to create a three-day weekend, irritated many by adding to the day an air of celebration instead of reflection: picnics, parades, ballgames, sales -- the start of the summer party. That doesn't bother me: somewhere in the 1.5 million soldiers remembered every Memorial Day there is certainly someone who would have really enjoyed another picnic, parade, ball game or day shopping. Some of those sacrificed would have liked one more party or one more prayer. It's all good.

CM SEAL Team blogger: Marcus Colburn
Title: MMA Fighters: Modern Day Gladiators
They entered the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC (mixed martial arts fighting) event had in common was a powerful athletic physique built from metabolic resistance training. These modern-day warriors know better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible. That’s not how modern man should be – or look.



CM SEAL Team blogger: Stew Smith
Title: Stew Smith's Bodyweight Exercise Plan: Part I
Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Here is a request from a Perfect Pushup user in our YouTube group seeking to do more exercises without having to go to a gym.

"I need help in making a full body bodyweight routine. Any advice/sample that you can offer? I am seventeen and have been using the Perfect Pushup on and off for a year now."
CM SEAL Team blogger: Tim Grizzell
Title: Completing a Marathon: IV (a): The TAPER
Hello Charlie Mike teammates – I was initially going to cover just the day of the race in the final post of my marathon series. After reviewing a previous answer to CM teammate, Joe G., regarding tapering, it was suggested that I should cover this topic and break up the blog up into two parts: tapering and the day of the race. It was a great idea!

Tapering is very important if you want to post a good marathon time. It gives your body the opportunity to recover from all of the hard training you put in leading up to the race. You can replenish energy, rejuvenate muscles and possibly kick any nagging injuries you might have up to this point.

Teammates -- Mike, Tom, Marcus, Stew, Tim, Sav -- all of them get the meaning of CHARLIE MIKE -- that it's "An Attitude of Action" and they're preaching what they practice. Drop on Down and Get Fired UP for pushing out and pulling up after you read what my Teammates have to say.

CHARLIE MIKE – ALDEN

MMA Fighters: Modern Day Gladiators

CM SEAL Team blogger: Marcus Colburn

They entered the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC (mixed martial arts fighting) event had in common was a powerful athletic physique built from metabolic resistance training. These modern-day warriors know better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible. That’s not how modern man should be – or look.

Instead, metabolic resistance training is the answer to the needs of these gladiators. Circuit style lifting, bodyweight exercises, a Navy SEAL type no-quit attitude, and total body movements made these men into the toughest athletes in professional sports today. But here’s the thing… I think hardcore weight exercises are a waste of his time and probably don’t add anything to a vicious knockout power. Instead, I bet he gets more out of bodyweight circuit strength and endurance training. When I work with martial artists – and almost any other type of athlete – we stick to the basic weightlifting exercises and spend more time on bodyweight exercises.

Here’s the "perfect" metabolic resistance training bodyweight circuit that will not only improve your physical strength and endurance for any sport, but it will also give you a killer beach body that will make you stand out in the crowd this summer.

If you want to get lean, build that V-shaped upper body, and essentially have the most bad-assed cover model body with the athletic skills to back it up, you can’t get better than this program.

- Go through this "PERFECT" circuit 3-4 times.

- Rest 1-2 minutes at the end of each circuit.

- Rest as little as possible between exercises within the circuit.

1) Prisoner Squat – 20 reps

2) "PERFECT" Close-grip Pushup – 15 reps

3) 1-Leg Squat – 8 reps per side

4) "Perfect" Pullup – 1 rep short of failure

5) Bulgarian Split Squat – 20 reps per side

6) Spiderman "PERFECT" Pushup – 12 reps per side

7) Bodyweight Row – 15 reps

As you get better and stronger, you can add resistance by wearing a weighted vest.

P.S. Discover the breakthrough metabolic resistance workouts guaranteed to give you a buff body and ultimate fighters physique.

NUFF SAID
"HOOYAHS"

Twenty-three Game Changing Tips

CM SEAL Team blogger: Marcus Colburn

It's simple to suggest eat less, exercise more and you'll lose fat.
Unfortunately this advice does not explain why your friend can indulge in pizza and beer and stay shredded all summer while others need to put a microscope over every food that enters their mouth.

As you know, not all metabolisms are created equal and research has proven that some of us can burn fat faster than others. If you feel like you're doing everything right but still unable so shed those last few pounds then let one of the following advanced fat burning tips and tricks below work for you.

Getting shredded can not be left to chance with the mentality that you hope it works. In order to shake the last few pounds of fat you must combine as many of these techniques as possible so that you experience a huge difference in the mirror as you say:

MIRROR MIRROR ON THE WALL WHO'S THE MOST SHREDDED OF THEM ALL?

Here are 23 of the exact secrets I used to cut 23-pounds of fat in 10-weeks that lead to the photos that declare victory!

1. Follow a specific, pre-set nutrition plan so that you know exactly what you're supposed to eat and what times and in what amounts. You will be less likely to cheat and more likely to follow your plan. Print it out and post it on your refrigerator.

2. Read labels because you must be precise about your food intake and ensure your food plan matches exactly with what you're consuming or how in the world can you help yourself?

3. Go slow & if you fall back, break into a run -- just keep shooting for "PERFCT"ting it each week.

4. Tweak, re-evaluate and re-tweak. If you're not losing, tweak ONE variable for the following week while keeping everything else standardized. Re-evaluate your progress and continue this feed back loop each week.

5. When tweaking a variable in your training, make small changes instead of big ones. For example, add one extra 45-minute cardio session next week if you plateaued, not 3 extra cardio sessions. If you're doing 2 interval workouts, add a third.

6. Did I say small changes are responsible for big changes? If you're eating 2 slices of whole wheat bread on meal one, drop it to only 1 slice instead. Dramatic nutrition or cardio changes is unnecessary. Remember it's a "HUMAN RACE" not an immortal race!

7. Plan to raise your caloric intake one time every five days, minimum.

8. Start doing interval training and build up to at least three 20-minute workouts at 85% intensity.

9. For interval training, rely on the classic and effective 1-minute hard followed by 1-minute easy protocol for a total of 10 intervals.

10. Incorporate steady-state cardio on a empty stomach before breakfast. If you're on a ultra low-carb diet then this is not necessary however "regular" cardio in a fasted state can help your body to resort to using more fat for
fuel.

11. Drink a big black cup of coffee or have an espresso before you do fasted cardio before breakfast.

12. Incorporate a liter of water before you do your cardio in a fasted state in the morning.

13. If possible, perform strength training in the evening and perform your cardio in the morning. This requires more dedication but can be very effective for your quest for "PERFECT" ion.

14. Train hard with high speed strength movements often. Challenge your buddies! Be prepared to move from 3-days or 4-days of strength training to at least 5-days of strength training a week.

15. During fat loss, the details of the workout are not as important as muscle building. Focus on intensity and finishing the workout knowing you held nothing back.

16. Keep rest periods between 30-60 seconds.

17. Don't worry about the length of your workouts, even if they last up to 1.5 hours.

18. Don't plant to eat perfectly without any unplanned cheat, I mean "TREAT"!

"IF YOU'RE NOT cheating/TREATING, YOU'RE NOT TRYING!"

19. Eat as many fibrous vegetables as possible like broccoli, cauliflower, spinach, and/or asparagus to name a few.

20. Eat your first meal earlier than you are currently eating it now. Having your first meal around 6 am and your last meal around 6 pm works the best for the majority of people.

21. Treat your weight training workouts as if you're trying to build muscle. Keep the STRENGTH moves harder & heavy duty to keep your muscle mass and maintain your metabolism. Believe me, if you do pullups in crazy ways with a friend holding you down or pullups with your buddy pullin at you. You do more good for yourself then the aveage joe does at the gym & you're more functional too. Make sure you stretch all muscle groups as you get warmed up in between sets!

* "Stretching is like doing steroids without messing with your hormones that scream later!"

22. Only bring food items that appear on your meal plan into your home.

23. Set a deadline for the day you want to be shredded and ripped.

Just one of these tips above could be the game-changer to get shredded at last. Your instincts will tell you which ones to begin leveraging starting today.

Feel free to add your own tips to mine at the CHARLIE MIKE blog!

P.S. I'M PULLING FOR YOU ON MY PERFECT PULLUP BAR!
"TRAINING IS NEVER OVER"
MOJOFROG OUT...