Chris Isernio

Workout:

3 sets 8-12 reps ea.
DB skull crusher
Barbell curl
Dips
Barbell front shoulder raise


Row 500 meter
30 Bodyweight bench presses
Ski 1000/800 meter
20 Bodyweight bench presses
Row 1000/800 meter
10 Bodyweight bench presses

Obviously most of us cannot do our bodyweight for 60 reps.
That’s fine. Don’t kill yourself struggling the whole time.
Choose a weight you’re able to keep moving with.

Workout:

10 Min EMOM
Swings 10 reps @70/55

Metcon:

2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105

Workout:

Back squat
3 x 5 @50-65%
3 reps @70%
3 reps @80%
3 + reps @90%

Metcon:

3 Min Amrap:
400 Meter Run
Max Reps of Single-Arm Dumbbell Thrusters
(hold two dumbbells in the front-rack position and alternate punching one arm overhead)
Rest 2 minutes, and repeat for a total of 3 rounds.

Workout:

Every 2 minutes for 14 minutes
1 Snatch high pull
1 Hang squat snatch
1 Snatch balance

Metcon:

Every 3:30 for 5 sets
Run 200
12 DB snatch (6 ea.) 50/35
10 Burpee over DB


You eat trail mix?
If you do, why do you eat it?
Do you frequent the trails that often to the point you need to eat something, and that something happens to be nuts, raisins, yogurt chips, M&M’s?
What genius came up with trail mix? Brilliant idea, it really is.
Let me throw together some shit in a bag and call it trail mix, this way people will think cause the word trail is in it, it’s gotta be healthy.
What the fuck is so hard about eating meat and vegetables? Seriously, what is it?
I really don’t understand it.
Someone please explain it to me.

Workout:

Deadlift
Working off 90% 1 rep max from last week
Warm up: 3 x 5 @45-55%
Work sets: 5 @65%, 5 @75%, 5+ @85%

Metcon:

50 Double under
[10 Sets
5 Thruster @135/95
5 Pull ups]
50 Double under

Workout:

Every 6 minutes, for 36 minutes (6 sets) for max load:
500 Meter Row
400 Meter Run
3 Squat snatch

Have you ever heard from your Dr. that your bad cholesterol is high and you need to stop eating fat or you’re going to be on cholesterol meds?
Someone recently said that to me when questioned about his blood work.
This is the dumbest thing ever.
There is no “bad cholesterol” and “good cholesterol”, your body produces both and both serve a purpose and you would have a severe problem without either.
Your body doesn’t produce shit, you just feed it shit making it difficult for your body to perform optimally.
Do you know what causes cholesterol to gunk up your artery walls?
Sugar is the enemy here, not fat. Eat fat and protein and leave the fuckin sugar alone!
You should test it out for yourself.
Go to your Dr. get your bloodwork done then don’t eat sugar for a month and see if your bloodwork changed for the better. If it didn’t, go back to eating sugar.
If it did smack yourself for not doing this the first 1,000 times I said it.
I’m surprised there’s not a diet called “The low cholesterol diet”, doy!
There’s no secret to lowering your cholesterol, there’s no secret to losing fat, and there’s no secret to feeling better.
It’s called consistently eating well.
You’ll see everything change when you eat well consistently.

Workout:

3 sets:

Barbell curls (21’s)
7 reps bottom half
7 reps top half
7 reps full range
20 Diamond Push ups
10 Dumbbell shrugs

Metcon:

10 Min Amrap
2-4-6-8-10-12…
Power cleans @135/95
Muscle ups or dips

It feels like you don’t even read the emails.
Is this true?
There’s one person that always emails me back and she’s not even a member.
Why don’t I get responses?
Does no one respond because you ain’t eating right so you don’t want to bother getting into it, or are you just sick of it?
If you eat well and you’re sick of me, good!
I don’t get it, respond!
What the fuck I gotta do to get you to show me you’re involved in what the fuck I’m talking about?
Send me some pictures of your meals, explain to me how you’ve been eating, tell me what’s difficult if you’re having trouble with this, anything!
You think if you don’t respond I think you’re eating well? I can see it!!

Workout:

Back Squat
Working off 90% 1 rep max from last week
Warm up: 3 x 5 @45-55%
Work sets: 5 @65%, 5 @75%, 5+ @85%

Metcon:

Every minute for 28 minutes, alternating between:
-Min 1: Bike 12/8 cals
-Min 2: Kettlebell swings 15 reps @55/35
-Min 3: Double under 50 reps
-Min 4: GHD sit up 10 reps

Now that it’s summer and everyone has shit to go to, does that mean everyone starts eating like crap?
Is this what happens when the weather gets nice? It’s nice outside, I’m gonna let myself go for the summer, doy!
I always thought it was the other way around, you tighten up your diet when the nice weather hits, no?
I can understand drinking more, but eating more shit than you normally eat, that’s just a double whammy.
You can’t do that! It’s either one or the other. Either drink and don’t eat or eat and don’t drink, can’t have it both ways. I assume you know I’m talking about eating crap not eating well. If you are eating well than drinking won’t be so bad. But, drinking and then binge eating, Oooof!!
Forget it, you just fucking destroyed your body, just go to sleep for a day, hopefully when you wake up your body will be back to normal.
Don’t be a glutton, have some fucking sympathy for your body.
You been given a healthy body, don’t destroy it over your fuckin love of food, that’s irresponsible and fuckin ridiculous.
You can get away with shit if you always eat well. Why am I still repeating myself?
I shouldn’t even have to fuckin say this anymore, what the fuck.
How many fucking times do I have to say, you need to eat well consistently?
Consistency, that’s the only way you’re going to see a change in your body.
Just fuckin do it! I don’t get it, I really don’t. Stop with the excuses, so fuckin annoying. You have a reason you don’t eat well, it’s a dumbass excuse.
You brush your teeth twice a day, don’t you? If you don’t call Peter Barkoff and get your teeth checked out, he’s right in Syosset.
You know what helps keep your teeth healthy? Not eating shit!!!! Am I right Peter?
It’s just fucking food! They’ve created this thing around food that makes it so enticing, it’s not, it’s just food.
What if you didn’t have to eat, would you still keep eating shit?
My question is, are you eating shit because you have to eat and you can’t control yourself, or are you eating shit cause you love the taste of it?
If it’s the latter, that’s a fuckin problem.
Is anyone reading this shit!
Geez c’mon man, I’d rather see you smoke crack then eat shit!
You can’t feel good if you’re’ not eating well. You may think you feel good but you have no idea how “good” feels when you eat well.
Instead of your poor body suffering everyday trying to counteract the crap you put in it why not give your gut a chance to heal and feel good.
You think your guts happy about having to battle everyday cause of what you put in it? Yes, your gut has feelings and you’re fuckin em up.
Change, just fucking change the way you eat already for crying out loud.

Workout:

Every :75
1 Power Snatch
2 Overhead Squat

Metcon:

Every 3 minutes for 15 minutes (5 sets)
50 Double Unders
7 Devil’s Press 50/35

Are you keeping your body braced when you lift?
Are you keeping your body braced when you do shit around the house?
Do you pay attention to bracing your body at all?
Imagine picking up something just using your arm, do you think about packing your shoulder back before you lift it?
You need to be bracing your body every time you lift something. Every time!
There’s no trying to do it, you just do it. All the time!
Getting in and out of the car, standing up, leaning over, it don’t matter what you’re doing, practice keeping your body braced.
It’s so so bad for your spine when you don’t keep braced, so so bad.
Think about holding a barbell on your back while you are not using your muscles to maintain posture. That’s absolutely terrible.
If this is the situation your basically holding up the weight with your skeletal system as opposed to using your muscles.
Sports, don’t you do it when you play sports? Golf, tennis, pickle ball etc… these are all movements that require you to stay stable, right?
You gotta stay tight, as tight as you fuckin can, especially when moving quickly or lifting.
This ain’t just about safety, when you’re tighter you’re more powerful! C’mon, hello!
Brace your core tightening up as if you are about to get punched in the stomach, Do not suck your gut in!!!
Taking a deep breathe in while bracing your core will help build pressure and keep you even tighter.
Pulling your shoulders back and your chest up creates good alignment. That coupled with core pressure keeps your spine safe throughout the movement.
I said, throughout the movement, not just when you pick up the weight.
Think about how much pressure is on your spine when you hold your arm out to the side or in front of you. If you don’t think so hold your arm out for as long as you can without staying braced, then do it braced and let me know if you feel any different.
Let’s go, get your shit together.
As many times as I say stay tight you should never forget it!

Workout:

Deadlift
Establish a 1 rep max
10-7-5-3-1-1-1

Metcon:

Five rounds for time of:
12/9 Calories of Assault Bike
12 Goblet Squats
24 V-Ups

Tom Milana is having his 9th annual golf outing to raise money for his foundation.
Tom’s foundation helps support research for prostate cancer.
Click on the link and read about Tom’s foundation and what they have done over the years. It’s actually kind of incredible, not only the amount of lives he’s impacted but also how far they have come in such a short time.
You can purchase raffles for the outing.
The winner does not have to be present.
There’s some sick prizes!