Chris Isernio

Bike 3 Minutes
1 Minute Deep Squat
2 Sets with Empty Barbell
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Thruster
5 Elbow Punches

5 RFT
5 Power Cleans  @115/75
5 Jerk  @115/75
10  Front Squats  @115/75
4 Alternating Lunges @115/75
10 Burpees
10 Pull ups
2 Minute Rest

Gluten is a group of proteins found in wheat and other crap.
Gluten is used a thickener for processed foods, bread, pasta, cereal. It’s also in lotions, lip stick, shampoo, toothpaste and glue (maybe that’s why they call it glue).
Do you want to eat the same shit they put in glue?
Reason I’m bringing up this topic is because, someone at the gym, I don’t want to mention names, Nick, stopped eating gluten because he read an article about Matt Damon who said he lost a bunch of weight on a gluten free diet. I responded with, what made you change the way you eat now as opposed to the last 10 years of me repeating myself over and over again about what to eat, MEAT, CHICKEN, FISH, EGGS AND VEGETABLES?
Is it the Hollywood effect?
Can these people say anything at all?
Can they say I ate pasta every night for a month straight and my penis grew?
Then the Olive Garden will be packed every night?

There is no magical diet. There is no “diet” at all!
There’s just eating well or not eating well. Just like there’s either working out or being a lazy fuck.
That’s it, it’s very black and white. You either eat well or you don’t. Enough of the, “I eat well for breakfast and lunch, and then dinner happens”.
No more of the, “for the most part I eat well, except for dessert time”. There’s no, “I eat plants and do cardio”!
Enough of this crap! Eat well 90% of the time and lift heavy weight, that’s it! It’s really not that fuckin hard to follow.
You have control of what you put in your mouth, not the food industry.
Are you listening?
If I were one of the retarded Hollywood stars would that make a difference?
Stop being manipulated by influencers. So fuckin ridiculous.
Ya know what doesn’t contain Gluten, Sugar, Sweeteners, Dyes or Chemicals or Additives?
MEAT, CHICKEN, FISH, EGGS AND VEGETABLES.

IT’S VERY SIMPLE, EAT THAT UP THERE AND LIFT WEIGHTS. YOU WANNA INCREASE MUSCLE MASS, EAT A LOT OF THAT UP THERE. YOU WANNA LOSE THE CHUNK, EAT LESS OF THAT UP THERE.

Warm up:
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

Every 2:30 for 5 Sets
5 Zercher Squats
5 Bulgarian Split Squats (5 ea. leg)

5 Rounds
Bike 10/7
T2B x 10 or 20 Sit ups
Swings x 15 @70/44
Push ups x 20

2 sets:
Single Leg KB 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 for 5 sets
5 Deadlift @70%
:30 Side Plank ea. side

3 Rounds
20 Reps each Exercise
Row for Calories
Wall Ball 20/14
Hang Power Clean 115/75
Box Jump 24/20
Push Press 115/75

Why is the gym busier during the nice weather?
Because of the inclement weather we’ve had, people don’t workout?
Because we can wear baggy clothes in the winter months, we don’t workout?
Is it because the weather fucks us up so much mentally, that we don’t workout?
Or, is it because people tend to eat crappy when it’s cold outside and eating shit goes hand and hand with being a lazy fuck?
Bad weather, eating shit and not training are no good for your mental state.
Whatever dumbass excuse you choose it’s fuckin ridiculous.
What’s ridiculous is taking your health for granted to the point that you start eating shit and stop training.
Maybe you’re not looking at your training as preventative medication for your future. It’s either nutrition and training now or a handful of pills every morning that are hard to swallow cause your gut is backed up with shit you stuffed your face with from the night before.
If you don’t train and eat well you might as well jump off a cliff now, cause that’s gonna be a much less painful way to go than contracting some debilitating illness that has you permanently strapped to a hospital bed moaning like a cow in distress right before walking into the slaughter house.
YOU NEED TO EAT MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFT HEAVY SHIT TO STAY HEALTHY!!!
If you don’t, you don’t deserve to be healthy.
Stop taking your shit for granted and get it together.

32 Minute EMOM
1 – Bike 10/7
2 – Devil’s Press x 7 @50/35
3 – Walking Lunges x 10 @50/35
4 – Toes 2 Bar x 10
5 – Row 200/175
6 – Front Squat x 7 @50/35
7 – Weighted Step Ups x 10 @50/35
8- Rest

Don’t eat anything green today, it’s probably got unhealthy fuckin shit in it.
They try to be festive at the cost of your health.
You can eat Corned Beef, that’s it, not shit with on the side, and no green fuckin beer! How the fuck is it green?
Tequila, you can have Tequila. Green, Blue, Red, Purple, whatever color Tequila you want is ok.
White Tequila and Red Corned Beef, that’s it.
Cabbage is ok too, just gives ya Gas, no one wants Gas

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 Minutes for 5 Sets:
Bench Press 4 Reps @75%
Chin Ups 6-8 Reps

Three sets till Failure:
Dips
Front Plate Raise
Side Laterals
Barbell Curl
Push ups
Gorilla Rows
Rest 2 minutes between sets

Partner Intervals
12 x :30/:30 (4 sets ea. exercise)
Ski
Sled
Battle Ropes

Bike 3 Minutes
1 Min Deep Squat

Perform 2 Sets with a Single Kettlebell:
KB Halo x 10 ea. direction
KB Around the World x 10 ea. direction
KB Side to Side Swings x 10 ea. direction
KB Taters x 10
KB Cossack x 10
KB Russian Twists x 10 ea. direction

Complete 5 Rounds with :90 Rest b/t Rounds
50 Double Unders
10 Double KB Swings 53/35
8 Double KB Cleans 53/35
6 Double KB Thrusters 53/35
4 Double KB Lateral Lunges 53/35

Bike Intervals
:30 / :30

This is what your meals should look like.
If you follow the traditional meal structure that was fed to us by the food industry as a way to manipulate us into buying their shit foods for certain meals at certain times of the day, then your Breakfast (Break a fast, what fast? Most people eat shit till 10-11 at night and wake up eating shit by 6-7am. What kinda fuckin fast is that?) Lunch and Dinner should look like this.

Warm up:
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 Touchdown Squat

Every 2:30 for 5 Sets
4 Back Squats @75%
10 DB Lunges 50/35

20-15-10-5
Bike Cals
Burpee Box Jump 24/20

I’m curious about something in regards to healthy eating.
First, does anyone wake up everyday or every other day or weekly, whatever time frame it is, and think about what diet they are going to do?
For example, one day it’s no carbs, the next day it’s calorie counting, and the next is the starvation diet.
Does anyone know anyone who encounters this phenomenon on a daily basis, or rather do it themselves?
Second, when you or anyone you know starts a “diet” do you believe that you need to be super strict for a certain amount of time or you can eat well for a couple days
and then dick around for a couple of days?
Do you believe that it’s ok to cheat every other day because you are not eating shit ALL the time?
Please give me some comments.
I’m really trying to figure this out, cause if you believe it’s ok to bounce back and forth on a daily basis this could be a problem.
I just don’t fuckin get it, what the fuck is so hard about eating well 80-90% of the time?
It’s just fuckin food!
It’s not like blowing a line or drinking excessively, at least they make you feel amazing!
No one can tell me that after stuffin your face with pasta, bread and rainbow cookies that you feel like a fuckin superhero.
You feel like a fuckin mess.
Please give me some feedback.
Annie’s feedback regarding her reasoning for changing her eating habits was very helpful. Your feedback can be helpful also.
Eating shit is a fuckin habitual. Smoking crack is not!
Remember this slogan next time you are sitting on the couch after dinner ready to devour that bag of chocolate.

2 sets:
Single Leg KB 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 for 5 sets
5 Deadlift @70%
:30 Copenhagen Plank ea. side

Every 3 minutes for 5 sets
40 Double Unders
7 Power Snatch @115/75
10 Burpee over Bar

The nice weather is coming. I’m sure some of you are interested in dropping anywhere from a couple of pounds to 10, 15 or 30 pounds.
I’m assuming you’ve tried everything and nothing works. That’s cause YOU’RE the problem.
Here’s what you do, fix YOU first and then, FIGURE OUT HOW MANY CALORIES YOU SHOULD BE EATING TO DROP 1 OR 2 LBS A WEEK. ONCE YOU FIGURE OUT THE CALORIES, FIGURE OUT THE AMOUNT OF PROTEIN YOU SHOULD BE EATING PER DAY (REMEMBER TO PUT IN ACTIVE, CAUSE YOU’RE ACTIVE).
AFTER YOU HAVE THOSE TWO FIGURES, CALCULATE HOW MUCH PROTEIN YOU NEED TO EAT IN CALORIES. FOR EXAMPLE IF YOU NEED 100 GRAMS OF PROTEIN A DAY, YOU WOULD EAT 400 CALORIES WORTH OF PROTEIN.
THEN, SUBTRACT YOUR CALORIES FROM PROTEIN FROM YOUR TOTAL CALORIES AND EAT THE REMAINING CALORIES IN FAT.
IF YOU GET 1300 CALORIES, MINUS THE 400 CALORIES FROM PROTEIN, YOU WOULD BE EATING 900 CALORIES IN FAT.
IT’S THAT SIMPLE. DO THIS AND WATCH THE CHUBBINESS FALL OFF YOUR BODY.
NO CHEATING FOR TWO WEEKS, YOU CHEAT YOU FUCK UP EVERYTHING.
DON’T TELL ANYONE, IT’S A SECRET.

5 Rounds
Row 500
10 DB Push Jerk 50/35
20 Swings
30 Sit ups

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 Minutes for 5 Sets:
Bench Press 5 Reps @70%
Barbell Row 6-8 Reps

3 sets ea. till failure
Dips
DB Rear Lateral Raises
DB Side Lateral Raises
Barbell Curl
Rest 2 minutes between each set

Bike Intervals
3 Rounds
:10Work / :20Rest
:20Work / :40Rest
:30Work / :60Rest