1.19.16 – Daily – ..but nobody wants to do what beasts do

So – to anyone who has been following my workouts, you’ve probably noticed a lot of changes that have been made throughout what I’ve been describing as a transition period.

Some minor injuries have put me on the sidelines the last few days, and I used MLK day as an excuse to take off.  Thats fucking bullshit.  Im tired of my weak mind and it needs severe punishment.  The meds have me craving sugar and I’m sick of that.  Im sick.  Enough is Enough.  The best solution I have in my mind is to take no days off.  Now before you freak out about recovery, let me clarify.  I have to get in the gym every single day.  It has to be second nature.  If it is a recovery day, I have to get in there and work on mobility and active recovery.  It HAS to be in the gym.

No matter who you are, the human mind will leap mountains for pleasure and do anything to avoid pain – if you let it.  I believe that keeping a strict routine, and getting in there every single day possible is the only solution for me.  That’s me.  Maybe that helps you, maybe it doesn’t, but I’m the one who is sick of not wanting to take pictures or even look in the mirror.

We are looking at building a series for our boys who are going through the system.  The system of medication, shit food, addictions, habits – everything turning you from what you were – to what you are now.  This doesn’t apply to all, but I am the first one to say that it applies to me.  I write, I read, and I work, but there are still problems.  Days off have lead to weeks off.  Im fucking done with it.  TFI is built on the principle of destroying the weakness and promoting a better way for the warrior – past, present, and future.

Im done. – Rob



1. Warm-up: 10 Minutes Jump Rope
2. Road Work: 1 Mile Warm-up Jog
3. Bodyweight: Accumulate 50 reps of:
4. Body Part: Back
Pull – ups (reps) 15,12,10,2,2,2,2 (Weighted at 2rm on the sets of 2)
Deadlift 5×10
5. Tabata Row
6. (Optional) Bag Work intervals


Fuel: Protein: Digestion and Absorption

Supplements: Total Primate Care, Alpha Brain, DigesTech, T+,Shroom Tech Sport – All by ONNIT

PR3 Organic Rice Protein – Pure Pharma

Coffee: Portland Roasting Company – French Roast, Single Sourced 

Reading: Empire of the Summer Moon – by S.C. Gwyen



Kettlebell Hell
-Perform all exercises in each group. Rest 1-2 mins between Rounds & Sets.
Decrease # to avoid form degradation (if necessary)
A1: KB Anyhow Squat 5 Rounds × 5 Reps (each side)

B1: KB Double Side Swing 5 Rounds × 10 Reps

C1: KB Double TGU 5 Rounds × 3 Reps

D1: KB Squat Curt Sots Press 5 Rounds × 5 Reps

E1: KB Gladiator GU 5 Rounds × 3 Reps


Orange Triad – Controlled Labs Multi-vitamin with digestion aids, and a solid joint complex

Flow – Progenex  Hydrolyzed Salmon Protein (let that sink in).  This is tropical flavored protein from Salmon.  Feel free to ask the questions if you haven’t heard of it and are intrigued.  Its pretty pricey.

Perpetuem – Hammer Nutrition Fuel for Endurance efforts

– Spiz Whey Pure Protein (unflavored)
-Advocare Mass Gain
– 3 Packets of Sea Monkeys
– Smuggled Mexican Adrenalchrome
– PBN’s proprietary blend ** This is a mixture of my own ingredients.

Training Essay: Conrad Anker

Coffee:  Laird Superfood – MCT Oil, Blended and served

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