To create you must quiet your mind. You need a quiet mind so that ideas will have a chance of connecting.
–Eric Maisil

Yeah, right.  Even now, the wife is out of town and I’m home all alone — save for the three dogs, one of which (the mighty Tosca) is barking her fool head off.  Anyway. . . so much for peace and quiet.

But as to my point for today.  Much as we try, most days end up like kinda like this:

From a very, very cool blog of sketches and etc., by McGlinch.  Check his stuff out, here.

So, like I said, I’m bachin’ it the next few nights while the wife has gone to Paris Island, SC with friends of ours to watch their son’s Marine bootcamp graduation.  It’s a big day for my man Jordan Hallow, gettin’ his Eagle, Globe and Anchor on.  Hoo-Rah, Semper Fi, Jordan.  We’re all proud of you!

This was a last minute planning thing, and, as the wife has had plenty of time on her hands as of late, (due to being the un-friggin’ employed soul that she is now — can’t thank you enough for that, Starbucks), she figured what the hell, I’ve got the time, I’ll take a road trip, too.  Well, can’t really say that I blame her.  I am jealous, though.

Anyhow, the car goes in the shop for minor repairs — ’cause now’s an opportune time, you know — and meanwhile, I go on about my normal, frantic work day, including the following workout first thing this morning:


Single-Arm DB Snatches, 2 sets of 6, (each arm).  Lots of snap,  each and every rep.  No “muscling” the DB up.

Weighted Dips, 11 reps, rest-pause method

Weighted Parallel-grip Pull-Ups, 6 reps, rest-pause method.

Glute Ham Raise (GHR), rest-pause method, 6 reps.

Total time for this little ball-buster was 30 minutes.  And sure, the low rep, rest-pause method stuff looks easy on paper, but — well, just give it a shot and see what I mean.  Use as much weight as you can without sacrificing a good, snappy rep speed.  Once the speed falls off at a given weight, terminate the set.  That’s why you see weird rep numbers in each of the rest-pause method exercises I chose today.  Remember, grasshopper — muscle-building is not so much about physical annihilation as it is correct gene triggering.  Elicit a response from the both the CNS and the target muscles, feed the body properly, then sit back, drink a cold PBR and rest. 

Now, the astute among you will notice that, contrary to my normal modus operandi, I used no quadriceps (antagonist) motion to pair with my glute/hamstring work in the GHR.  Why oh why would I let a fantastic, time-efficient, muscle-building opportunity pass?  The answer to this mystery,my friend, is that I had a pretty good inkling this morning that my man Tony down at the garage (Tony’s — the best damn garage in G-Vegas, NC) would have the wife’s car done by the end of the day.  But now, you might ask, just how am I going to pick up said car from all the way across town when it’s just me and the three mutt-amigos here bangin’ around the house?  You got it, pal — I’m rockin’ the fixie.  And, as a result, rockin’ the quads!

And I won’t even mention the fact that it was raining.  Hard.  No siree Bob, no belly-achin’ this week, in honor of all our newly-minted Marines down Paris Island, SC way.  By the way, if you run across one of these guys, how about let ’em know just how much you appreciate their sacrifice.  Hoo-Rah, gentlemen.  Semper Fi!


In Health,



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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


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