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"

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...

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So here's the deal...
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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

Extreme fitness challenge: 15 pullups/40 pushups x 3 in 6 minutes

Here's an extreme fitness routine request from Milo P.
"I would like to ask you if you could advise me on the following challenge: 15 pullups and 40 pushups, three times through in 6 minutes. Could you, please, advise me on a training routine to accomplish this in 3 months?

I am pretty fit and currently stand at 10 pullups + 30 pushups 2 times through & 6 pullups + 30 pushups - all in 5 minutes. I can do 100 pushups in 2 minutes. I'd appreciate any advice. Thanks a lot,
Milo P."

Stew Smith is standing by with a routine for Milo but how about the CHARLIE MIKE Teammates? What do you think Milo should do over the next three months? You know the drill: comment here or send an email to getfit@perfectpushup.com

CHARLIE MIKE -- ALDEN

Jim's Extreme Fitness Workout

Teammates, last week I asked, "what's your definition of Extreme Fitness and how do you get out of YOUR comfort zone?" Here's what Jim had to say. "I totally agree Alden. Although it may be really uncomfortable pushing oneself for that extra rep or mile it really gives you a nice feeling of accomplishment (at least it does to me) in the end.

My personal fitness goal is staying SEAL fit. I'm into running, at least 10km at a 7 min/mile pace, calisthenics, and swimming or spear fishing.

I've done 4 cycles of Stew Smith's "Grinder PT" e-book, (it's really intense), and I still keep searching the internet for innovative ways to spice up my workouts.

Getting beyond one's comfort zone is hard and usually should be done with at least one person standing by in case something goes wrong, but so far I think I've done pretty well on my own.

Recently I came across some very interesting workout videos on YouTube which I'm sure will push most people beyond their limits. The channel is called "xtremeoutdoorfitness". My regards to Mike Brower and his buddies for the awesome workout challenges they've posted so far.

HOOYAH!"

CHARLIE MIKE Jim! ALDEN

Spear fishing photo taken at the Great Barrier Reef, Australia.

Summer is no excuse to stop your fitness regime

After years of training folks to help them take control of their bodies, you’d think they’d understand by now that weather is not an excuse to stop your fitness regime. Winter weather should actually be the bigger excuse for not working out but the motivation of a “clean slate” (New Year’s) always wins out. Don’t get lulled into complacency this summer – TAKE ACTION! Most importantly, take action that’s FUN! One thing's for sure, if you can’t figure out a way to link pleasure with your activity, then you’ll be hard pressed to turn your activity into a habit.

Summer is the best time to create new calorie-burning activities that don’t resemble regular fitness routines in the slightest but can be much, much better for you than going to a gym. So what am I talking about? Who’s up for body-surfing or hiking a mountain or a group bicycle trip? Are you a parent? Perfect! Grab the little monkeys and take’em on an adventure in the woods, hunting for frogs and turtles. How about river rafting or even a tubing experience?? The point is GET OUTSIDE and get moving!


After all, what’s the point of building a better body if you can’t use it?! You are only limited by your willingness to try new things, and I guarantee you that if you do exactly what you did last summer -- and you weren’t happy with your body by summer’s end -- then your results will be much the same, except you’ll be a year older! Do not miss out on the best weather of year – TAKE ACTION and make it FUN Action! Do this, and New Year’s Day this year will be a time to party, not a time to make resolutions for a better body!

CHARLIE MIKE - ALDEN

Body surfing Photo courtesy Newport Beach Convention and Visitors Bureau

What does a SEAL know about Extreme Fitness?

And why should you care? Two good questions and ones that I asked myself when examiner.com contacted to me to write about the subject. They felt I was the “perfect” writer (no pun intended since I created the Perfect Pushup) because of my Navy SEAL background. On the surface it seems logical – former Navy SEAL writes about Extreme fitness. I know a few things about suffering through Hellweek or 1000 situp sets or 20 mile runs with 40lbs on my back or 5 mile open ocean swims in 55 degree water, but honestly, how many people really care about that, let alone would actually do it in their normal fitness routine? There’s only two kinds of folks that I can think of – sadists and those trying to be Navy SEALs.
SEAL training is certainly not for everyone and it’s not designed to be for everyone, BUT the lessons learned in SEAL training can be for everyone. Though the workouts above sound so extreme they might be considered ludicrous, to all of us going through SEAL training those workouts just pushed us a little further than we had been the week before – they kept us out of our comfort zone. Of course we started training at a certain level of fitness and then each week our instructors pushed us a little more. For example, our first open ocean swim was a mile, then it was a 1.5 mile then 2 miles – then 3 miles and so on…this methodology was applied to every element of our training. Had you told me before I started training that I’d be doing a 20 mile run with 40lbs on my back or 5.5 mile swim I would have laughed at you. But once you started pushing yourself a little more each week, the extreme became the norm, not the exception.

Let's define Extreme Fitness – extreme fitness to one person could be doing ten pushups when they couldn't do a single pushup last week or it could mean doing 120 without stopping. The concept I shared with you yesterday is that Extreme Fitness is "Get Out of Your Comfort Zone" fitness.

Teammates, I want to hear from you! What's your definition of Extreme Fitness and how do you get out of YOUR comfort zone?

CHARLIE MIKE -- ALDEN

What's extreme fitness and why should you care?

Extreme fitness is another way of saying “get out of your comfort zone” fitness. Set your goal just a little out of reach and go for it! If you never push yourself, you’ll never get better at anything you do, whether it’s trying something new or strengthening your muscles. You should care about extreme fitness because it’s about learning a mindset to help you push your boundaries in whatever you do. Your success in anything you undertake is directly linked with your success at controlling your body. In SEAL Team our number one weapon’s platform is our body, first and foremost. Everything else is secondary.

In your life, your body is your experience platform: how your body performs in large part dictates the experiences you can enjoy, from climbing a mountain* (like I did a few weeks ago) to body surfing a wave to bicycling with your children. Each of us has our own goals for our body and what we want to do with it, but a funny thing happens when you achieve a goal: you set one a little harder than the last one because your confidence is stronger…and there’s no going back! Just ask Lance Armstrong!

It becomes a wonderful addiction that can propel you to living a life that you might have felt was unattainable. It was unattainable because you focused on the end goal, not the first baby step. Would you try to do to a 5.5 mile open ocean swim before completing a 500 yard swim? No! Whether you apply the concepts of extreme fitness to your body or other areas of your life is your business, but one thing is for sure, we’re all going to die, so why not get the most of life while we can? I say Go For It!

CHARLIE MIKE -- ALDEN

* aerial photo of Mt. Whitney courtesy of National Parks Service