Just giving a heads up on whats going on around here. There is a lot of work going on behind the scenes and I know we are barely getting the daily out with good consistency. We are working on a number of big picture projects and products that we are looking forward to putting out. We’ve put a lot into podcasting equipment to get you better quality audio, so be on the lookout for some really quality material between Pete and I either today or tomorrow.
We aren’t the most popular website out there and we don’t ever expect or hope to be. We are absolutely appreciative of a fan base, but our philosophy is quality over quantity. I would rather be in a room with five quality individuals than I would with fifteen randoms. I would rather have one best friend than fifty acquaintances. Thats how we view life and thats how we see TFI as all of our projects are about life and the lifestyle of the special operations alpha male. Do we want a larger viewership? Of course. Would we like this to be our full-time job? Absolutely, but we never want to sacrifice quality content for quantity bullshit and that goes hand in hand with our viewers. With that in mind we encourage response and feedback. We can’t encompass the lifestyle without more feedback from our brothers. If you are interested in putting something out, don’t be shy. We want to hear what you have to say and what you are doing to keep it pushing.
We are all about keeping you pushing. I got a lot of this desire as a young guy in Ranger battalion. No matter how hard you worked, there was someone doing it better. It was all about improvement there. The gym was underground when I was at 3/75 and at any time of the day or night you would hear the bass from the double kick drum hardcore being blasted out of there. The gym was never empty. There was high traffic hours and low traffic hours, but no matter when there was at least one or two guys down there putting in work. Sundays were big because guys living in the barracks would throw laundry in and be in the gym waiting on it. What a badass routine. Wash – Weights, Dry – Cardio
Let do this –
1. Warm-up: 10 Minutes Jump Rope
2. Road Work: 10x :30 sec Sprint / 2:00 Recovery
3. Bodyweight: Accumulate 50 reps of:
4. Body Part: Legs
– Work up to 1RM Front Squat (Slow work up, high rep (~10) to low (~1 or 2))
Once you hit your daily 1RM Front Squat, switch to Back Squat (High Bar) and continue towards your daily 1RM Back Squat. If you want to drop some weight to get in some higher reps prior – this is recommended.
– 6×6 Overhead Squat
– 5×3 GHR
5. (Optional) Bag Work
Fuel: Liver Cleansing foods
Reading: Empire of the Summer Moon – by S.C. Gwyen Savages… just brutal savages.. Really good book.
AMR(eps)AP for 2 mins/Rest 1 min between sets.
-Bulgarian Spit Squats
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
– PBN’s proprietary blend ** This is a mixture of my own ingredients.
Training Essay: The Muay Thai Guy