101 Ways to Be F*ckin EPIC - Diesel Crew

[dmaipa]

Don't know if it was posted. Something that was shown to me that I thought was pretty damn epic of the Diesel Crew.

1. If you want to build muscle, lift heavy
2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it
3. Hit more mobility work, yeah, I’m talking about everyday
4. Stop worrying about what people think of you.
5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…
6. Don’t forget to laugh and stop taking everything so seriously
7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?
8. Eat complex carbs for breakfast and in your post-training meal.
9. Watch Godfather I and II – 10x
10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day
11. Listen to Howard Stern
12. Do more single leg, unilateral movements
13. Don’t save anything for the swim back
14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power
15. Give hope to others when no one ever has
16. Knee pain? Work on the stuff above and below
17. Remember there is no perfect program, it should change frequently as you change
18. Drink more water
19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone
20. 20 rep squats and heavy prowler will make you mentally tough
21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training
22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings
23. You don’t need the fancy equipment to get strong
24. Realize the iPhone is better than the Droid
25. Show your kids the way through your actions
26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4
27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger
28. Never stop pushing yourself
29. Be smart and deload every 3-4 weeks (subject to training age of lifter)
30. Beanies don’t make you tough
31. Do more push-ups
32. Do more pull-ups
33. Do more face pulls
34. Tell your kids everyday how much they mean to you
35. Kettlebells are great tools
36. Tired of planks? Overload them
37. Don’t skip breakfast
38. Agility ladders don’t build leg drive which is required for speed
39. Build your grip strength
40. Balance your pushing movements with your pulling movements
41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”
42. Don’t worry about other people’s PR’s, set your own
43. Remember, “You are the bouncers, I am the Cooler”
44. Be the best part of someone’s day
45. Squats – hips back, not drop straight down
46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23
47. Slow down
48. Go to the park and hit some pull-ups and hill sprints
49. Go out and throw some med ball arounds
50. Go to seminars, conferences and clinics
51. Read more fitness articles
52. Train consistently
53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch
54. Watch Pineapple Express 3x
55. More tension equals more strength, take the slack out of the bar before you pull
56. Give when no one is looking
57. Watch Spongebob
58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally
59. Stop thinking people owe you something
60. Be humble
61. No, more humble than that
62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest – Why? Because you haven’t in a long time.
63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation
64. Do more than the next guy
65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips
66. Hit a full range of motion for strength training movements
67. Getting more mobile? Don’t forget to strengthen in this new range of motion
68. Send flowers unexpectedly
69. Don’t text and drive
70. XBOX > PS3
71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout?
72. CAT – 50-75% of 1RM, move it fast
73. Bands and chains are NOT restricted to exercises performed with a barbell
74. Watch Road House, 23 x
75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?
76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.
77. Read your email less frequently.
78. Don’t stop learning. The best coaches always try to get better.
79. Get respect, not money.
80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching
81. Strongman training for athletes is great, but introduce it slowly and choose the right events
82. Strength training can happen with every tool on the market or with none
83. Color with your kids, ask them about their day, talk to them about their friends
84. Try to get 100 jumps with a jump rope without missing, try 200, 300…
85. Precede every row with a shoulder retraction, makes the exercise 10 x harder
86. Front squats and zercher squats to a box are great
87. Knee sleeves and elbows sleeves are more important as you get older
88. Remember, no one cares about your opinion, they only care about their own
89. Internet comments?
90. Do you have a dream? What did you do today to move closer to that dream?
91. Stop taking notes and take action.
92. Do pull-ups with chains
93. Fat Gripz are a great tool
94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon
95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”
96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility
97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials
98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit
99. Chaos training is important
100. The torso should be developed to promote stability and resist movement
101. Think about what they’ll say about you when you’re gone? What is your legacy?

[BendtheBar]

[gaspers04]

Score!

[BigFiveFive]

Lol - Don't text and drive, and XBOX>PS3

[mab54]

Awesome, that is all that needs to be said.

Most important ones...
4
11
21
and 101

[Fazc]

Most important on a diet, number 6!

[Aurik]

Seriously good stuff in here!

[BendtheBar]

#75 Jeremiah Johnson

Glwanabe introduced me to that movie. Great flick.

[Off Road]

My favorite part was the rules on how to be a parent. Too many parents these days think that their job ends with food and clothing. They just want to be freinds with their kids and allow them to grow up too fast. They let them tag along to all the inappropriate movies, have facebook accounts, and think the schools are doing a lousy job because they can't control little Johnny.

I dropped my kid off at scout camp the other day. I spent most of the time yelling at the kids to follow the rules that they learned not five minutes before. Some don't listen and some don't care. But I can't stand it so I step in. Must be a teacher thing. But do these kids stop? No, they talk back to me. That crap just pisses me off and I have to pull out the teacher voice to get them to listen. But what's worse is the parents that just sit there and watch their little Johnny get into trouble and don't care!!! I would be completely emberassed if it was me.

Sorry for the rant

[Shadowschmadow]

^^^ Interesting you should mention that. I find it interesting that everyone talks about parenting (as the author mentioned several times), and expressing your love for your children. That's great and all, but if you don't express your love for your spouse, you have nothing.

Many relationships fail because the words "I love you" aren't used enough. And the kids wouldn't be there without the other half.