Chris Isernio

Seems like Summer is here with this stupid weather we been having.
Who is happy with their Summer bodies and who keeps repeating the phrase, “I’ll start eating better on Monday”?
I’m guessing “Monday” never comes.
How bout the dreaded, “I’ll just have a piece of cake tonight and start tomorrow”?
I’m also guessing there’s limitless cake in your house.
What about this one, “I worked out everyday this week, so I can have those cookies I been hawking”.
Let me tell you how you get your Summer body.
MEAT, CHICKEN, FISH, EGGS AND LIFTING HEAVY SHIT.
I have obviously not said this enough.
Try it, you might be shocked to find it actually works.
There’s still time!
It’s only the middle of April.
You start now and you can get a good 6 weeks of strict eating by June!
Do it!
It’s simple, You just keep your fuckin mouth shut when there’s sweets around, which shouldn’t be around anyway cause you shouldn’t be stocking your house full of that shit in the first place.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) Sets
Deadlift 5 reps @75%
Standing KB Hip Lifts x 12 (6) ea.

100 Ft. Med Ball Walking Lunge (4 x across) 20/14
100 Double Unders
50  Wall Ball 20/14
25 Burpee
50  Wall Ball
100  Double Unders
100  Ft. Med Ball Walking Lunge

I feel like I’ve said this 1,000 times and yet some of you are still not bracing before lifting.
You need to BRACE before you pick shit up! You can’t just haphazardly lift weights without staying tight.
You’re not only putting your spine at risk but you’re less powerful. Don’t you want to be as strong as your body will allow before lifting, DOY!
Once again, you need to create tension throughout your abs, obliques, and lower back in order to protect your spine and transfer energy throughout your body properly, otherwise you’re spine is like a limp dick trying to move weight, and all that stress goes directly to your spine!
When your spine is under load and you’re not braced, it’s more vulnerable to excessive movement and that’s how you get injured.
C’mon! This is crazy. Do you just ignore me when I say, “STAY TIGHT”?
Some of you are even sucking in your gut! What the fuck! I know I forget a lot of shit, but I’ve never ever once said to suck in your gut when lifting.
That’s fuckin ludicrous.
I’ve said over and over again, you take a deep breath in push your gut out, tighten your abs and obliques like you’re in a plank (or at least doing a plank correctly)
Staying tight is not only holding your breath, you should be able to breathe through your shield, which means staying tight while breathing.
Not only are you at risk for injury when you don’t brace but you can’t properly transfer the energy created from your lower body into your limbs and finally into the bar.
On the big lifts, Squat, Deadlift, Bench, Presses, etc … you should be holding your breath as you execute the lift, then breathe when you’re not moving as you stay tight.
Every other movement, Swings, Box Jumps, Push ups, Pull ups, Wall Balls, etc … you should be staying tight and breathing at the same time.
It’s easy, ask me or someone to punch you in the stomach and you’ll automatically brace. If you don’t, you’re just a mess.
This is crazy.
I’m going to be forced to walk around again and pop you in the stomach to make sure you’re tight.
C’mon, help yourself!

EAT MEAT, CHICKEN, FISH, EGGS AND STAY FUCKING TIGHT!!!

You wanna be like everyone else who doesn’t eat well, doesn’t lift and doesn’t even know how to brace!

Don’t fuckin ignore me cause I know for certain there’s some of you who are saying, “yeah, yeah, yeah” who still aren’t staying tight.

Run 400
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

4 RFT
Run 400
30 Sit ups
20 Swings 70/44
15 Push ups
10 Pull up

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2:30 (5) sets complete:
3 Bench Press @75%
DB Flyes 8-10

3 Sets till failure with 2 Min Rest
Dips
Standing DB Shoulder Press
DB Side Laterals
Barbell Curl (21’s)
Barbell Rows
2 Min Rest

Who is still under the impression that training gets rid of the chunk around your midsection?
It doesn’t.
You know what does? C’mon, you know!
That’s right, Eating MEAT, CHICKEN, FISH AND EGGS.
Change your diet and you’ll lose the chubb.
I love it when someone finally figures it out and says to me, Wow, the food thing really works!
If you don’t believe me and you still think overtraining will get rid of the bloat, you should try it for 2 months.
Try eating perfectly for 2 months and see for yourself.
Everyone should do this before they die just to see how it feels and what it does to your body.

Run 400
1 Min Deep Squat
I’s, Y’s, T’s
KB Halo x 10 ea.
KB Around the World x 20 ea.
KB Deadlift x 20
KB Windmill x 5 ea.

30 Minute Amrap
Run 200
10 Double KB Swings
8 Double KB Cleans
6 Double Racked KB Lunges (3 ea. side)
4 Double KB Jerks
Run 200
Rest :90

Who ate well this weekend and who ate shit cause it was the weekend?
Is this what happens over the weekend?
Do you totally go berserk with your nutrition because it’s Saturday and Sunday?
Results don’t come from eating well only part of the week, they come from being dialed in the whole week.
One or two cheat meals a week is fine but two straight days of a nonstop eating marathon and you fuck yourself for the whole week.
You know what helps? Planning your cheat meals.
Gives you something to look forward to instead of just winging it.
You wing it and you end up stuffing your face till your kneeling in front of the toiled bowl puking in disgust of what you’ve just done to your body.
Make a plan to eat, say it with me, MEAT, CHICKEN, FISH AND EGGS.

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

3 Rounds
Run 800
30 V-ups
30 Hip Extensions

Who’s still eating everything but Meat, Chicken, Fish and Eggs?
Who the fuck is eating bread?
A sandwich, is anyone eating a sandwich?
Who’s still eating egg sandwiches on a roll?
Does anyone still eat that shit?
Mashed Potatoes? Do we still make mashed potatoes? I thought that ended when our Mom’s stopped making them.
Anyone still eating shit out of a cardboard box?
Is anyone paying attention?
Who eats fast food? Be honest.
You won’t be honest, why would you. No one would ever admit to eating fast food.
What do you feel like when you walk out of McDonald’s?
Is it embarrassing?
I don’t think any fast food place uses real ingredients. None, none at all.
Who’s tried the Big Arch Burger?
Was it good? It’s shit, all shit. I hope you puked afterwards.
C’mon!!
Bike 3 min.
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) sets
Stiff-Leg Deadlift x 10-12
Copenhagen Plank :30 ea. side

Every 3 Minutes for (7) Rds:
10 Thruster @95/65 (use a weight that allows you to get 10 reps straight)
10 Toes to Bar (T2B, K2E, GHD, Ab-Mat sit ups, whatever you can get 10 straight with)
10 Burpee over Bar (Whatever you have to do, Just get 10 straight)

What if I told you, if you eat only MEAT, CHICKEN, FISH AND EGGS, LIFTED HEAVY SHIT, and MOVED QUICKLY several times a week that you would look exactly how you want to look, would you do it?
All these dumbass “diets” and dumbass training routines are just ridiculous ways to steal your money.
It’s so fuckin simple, so simple that it’s difficult.
Is this because people think, that’s too easy, there’s no way it will work?
Would you say, that can’t be right, what about what all the fitness influencers say!
Fitness influencers are only influencers because of how they look. They look how people want to look but choose not too so they follow them, which is fuckin weird.
Would you say, what about all the diet programs that are out there? Are they wrong?
Yes, they are fuckin wrong! There’s no “diet”, there’s just eating the right fuckin foods. It’s a fuckin scam, just a way for the diet industry to make money, cause if you choose to just eat MEAT, CHICKEN, FISH AND EGGS, they ain’t making no money! They know people are gonna fuck up and eat shit, that’s who they prey on and take advantage of. Think about that, every time you choose to buy a protein bar, cookie or shake, or try the new diet craze they laughing at you.
You know who’s not laughing? The slaughtered COWS, CHICKENS AND FISH so you can have food and yet you still choose not to eat it.
If all these diets and training programs were right, why were people able to stay healthy and ripped before all this nonsense started.
All this shit wasn’t around in the 60’s, 70’s and 80’s, so what did they do?
Lemme tell you what they did, they ate MEAT, CHICKEN, FISH, EGGS AND LIFTED HEAVY SHIT! That’s it!

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

24 Min EMOM
1 – 45 Double Unders (Sub in a 200 Run if the weather cooperates)
2 – Sled Sprints :30
3 – Ski 175/150
4 – Battle Ropes :30
5 – Bike 10/7
6 – 1 Round of “Cindy”
7 – 3 Power Cleans @165/110
8 – Rest

This is for those of you who are afraid to eat MEAT, but will feed your body toxins through the ingestion of vegetables in large quantities day in and day out.
Let’s go over these natural chemicals, not added chemicals, that are in vegetables. These are protective chemicals plants create as to deter pets, insects, herbivores, and YOU!
The first is, Lectins.
1. LECTINS are carbohydrate-binding proteins found in high amounts in seeds, grains, and legumes (beans, soy) that can cause digestive issues.
WHY THE FUCK WOULD YOU EAT SOMETHING EVERYDAY IN ABUNDANCE THAT CAUSES DIGESTIVE ISSUES?

The next is Oxalic Acid.
2. OXALIC ACID is found in spinach, rhubarb, and beet greens, these can bind to calcium, reducing its absorption and potentially causing kidney stones.
TERRIFIC! KIDNEY STONES!

3. At number 3 we have, GLYKOALKALOIDS.
GLYKOALKALOIDS are common in nightshades like potatoes (solanine) and tomatoes, which can interfere with nerve function.
We already know nightshades are no bueno and, WHY THE FUCK WOULD YOU EAT SOMETHING THAT CAN CAUSE NERVE PROBLEMS?

4. At number 4 we have GLUCOSINOLATES
GLUCOSINOLATES are found in cruciferous vegetables (broccoli, kale), which can affect thyroid function in very high amounts.
FUCKIN WITH YOUR THYROID, VERY NICE. NO WONDER PLANT EATERS HAVE A HARD TIME DROPPING FAT.

5. And lastly we have, CYANOGENIC GLYCOSIDES.
CYANOGENIC GLYCOSIDES are found in over 2,000 species, they are common in cassava, bamboo shoots, and fruit pits like apples and apricots.
The action of enzymes during chewing or digestion breaks down the glycosides, potentially releasing toxic cyanide levels, which can cause acute poisoning.
THIS SOUNDS WORSE THAN EATING COLOR ENHANCED CEREALS.

It’s not all bad, however, while high doses of these compounds can be harmful, low doses can activate the body’s cellular defense mechanisms, reducing inflammation and oxidative stress. But, why take that chance when you can just have, MEAT, CHICKEN, FISH, AND EGGS!
Maybe try eating, MEAT, CHICKEN, FISH AND EGGS!!
STOP THE NONSENSE AND EAT SOME MEAT.
MEAT, CHICKEN, FISH AND EGGS GETS YOU RIPPED AND STRONG AS BULL.

Bike 3 Minutes
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2:30 (5) sets complete:
5 Bench Press @70%
8-10 DB Pullovers

3 Sets till failure with 2 Min Rest
Dips
Front Plate Raise
DB Side Laterals
Barbell Curl
TRX Rows

Using A.I., Jen and I came up with a great tool to help you stay on track with your nutrition. By staying on track, I mean eating, MEAT, CHICKEN, FISH, EGGS AND VEGETABLES. Here’s what you do. Take a picture of yourself and ask A.I. to make you obese or in great shape, it works both ways. Then make the picture your screensaver. Hopefully, looking at this picture every day and night this will help you stay away from eating shit and only eat, MEAT, CHICKEN, FISH, EGGS AND VEGETABLES. Try it, it’s like asking a plastic surgeon for a face lift and they give you a picture of what you will look like afterward.
We should all thank Jen for modeling for us. It already worked, Jen said, she’s going to minimize her portion of frozen yogurt every night.
Here’s Jen’s before and after pics:

Bike 3 Miin
1 Min Deep Squat
2 sets with empty barbell:
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Shoulder Press

Every 3 Minutes (5 rounds)
40 Double Unders
12 Deadlift  (135/95)
9   Hang Power Cleans (135/95)
6   Shoulder 2 Overhead  (135/95)

Bike Intervals
:20 / :40 x 10

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

20 Min AMRAP
Run 200
5 Pull ups
10 Push ups
15 Air Squat