Saturday, February 27, 2010

2.27.10 - 4x7 - Swipe Density Cycle - C5D1

CTBB Intu-Flow Recovery

2.26.10 - 4x7 - Swipe density Cycle - C4D4

High Intensity
CTBB Intu-Flow Warm Up

Dbl Swipes - 25s - 13x8 on the minute

CTBB Prasara Recovery

Friday, February 26, 2010

Sunday, February 21, 2010

Wednesday, February 17, 2010

2.17.10 - 4x7 - Swipe density Cycle - C2D3

Moderate intensity
CTBB Intu-Flow Warm Up

Dbl Swipes - 20x5 on the minute - 25s

Bruiser work
side rock its 2x10 - left/right grip
side semis - 2x5 - left/right grip
Barbarian - 2x5 - left/right grip
Torch press - 2x5 - left/right grip

CTBB Prasara Recovery

Saturday, February 13, 2010

2.13.10 - 4x7 - Swipe Density Cycle - C1D3 - Moderate Intensity

CTBB - Intu-Flow

Moderate Intensity
Dbl Swipes - 25x4 on the minute - 25s

Gamma Casts - 4x5 - 2 right grip/2 left grip - Bruiser - The bruiser is self correcting just like the beast! I found leakage in core activation. I fixed this after the first rep!

CTBB Prasara recovery

Friday, February 12, 2010

2.12.10 - 4x7 - Swipe Density Cycle - C1D2 - Low Intensity

CTBB Intu-Flow warm Up

CTBB Prasara recovery - twice

TacFit Commando Prasara - once

Last day to get TACFIT Commando at 51% off

Dear Friends,


The incredible three-day launch of TACFIT Commando ends TONIGHT at



Didn't you see my previous emails?


I absolutely love it when I find a program that leaves even my most

health and fitness savvy readers gobsmacked.


My friends Scott Sonnon and Ryan Murdock have created exactly that.


TACFIT Commando is a comprehensive 3-month equipment-free,

follow-along bodyweight exercise program that's leaving even

fitness professionals shaking their heads in amazement--and gym

owners who stick their clients with high monthly fees quaking in



Just check out what Gregory Zobel at Texas Tech had to say about

this package:


"Are you guys insane? After the promo material and emails, I

thought this program was going to be $399 and out of my grasp. When

I saw it was only $97, I said, "They're insane!" and then whipped

out my credit card. I can't believe your price point!

Also, the follow-along training vids are exactly what people like

me need. I need to see someone do it and follow along. You guys

keep putting out awesome material, and I like knowing you always

over-deliver on excellence."

If you're even slightly interested in the program that just raised

the bar in the world of health and fitness by breaking all the

rules, this is the one you need to check out:


TacFit Commando


You have until midnight TONIGHT to grab the 6 Three-Day Launch

bonuses along with the full TACFIT Commando Deluxe package for 51%

off its full price:

  • "Secrets Of The Flow State Performance Spiral" audio report
  • Deehani Endurance Breathing Techniques of the Soviet Special Forces
  • (audio)
  • Breakthrough FlowFighting® Toughness Training audio report
  • Russian Marine Combat Engagement Prep Program video
  • Russian Special Operations Escape and Evasion video
  • Coach Murdock's Secrets of Stick Fighting videos


These bonuses alone are enough to put the "special" in "special

ops." I told Scott and Ryan they're crazy to give this stuff away

for free. But freedom is at the core of their message.


One of the best things about TACFIT Commando is that you can train

anywhere, any time--without equipment and without being a slave to

someone else's schedule.


Yes, you read that right. This program will actually save you

money. And you'll get better results on it than you ever have



So what are you waiting for? The lean, shredded, sexy body that you

crave is just one click away...




P.S. Read the testimonials on Scott and Ryan's page:

TacFit Commando

These guys are changing lives and saving lives!


P.P.S. Tonight at midnight is the last chance to get the 6 special

bonuses. After that they go back into the deepest recesses of the

RMAX vault, and you'll never see them again.


TacFit Commando

Wednesday, February 10, 2010

2.10.09 - Day 28 - 4x7 - high Intensity

CTBB Intu-Flow

High Intensity
6 rounds of the following
single lunging shield casts - 60s - 25#
Lunging laterals - 90s

Brusier Gama Casts - 1x5/5 - alternating grips

CTBB Prasara recovery

This was an awesome cycle. My quads got real big and tight. i actually haven't seen cuts like this since my pumper days...

Since I had the weekend off, going straight into my Swipe Density cycle tomorrow. I will also be adding in TacFit commando recruit level. Actually the next 3 4x7 cycles willl be Density Cycles of the TBF exercise along with the 84 day TacFit plan.. Should be fun! i have a alot of reading to do before Sat., my next moderate day

Train without a gym? Only if you hurry...



Remember those two guys I told you about last week--Scott Sonnon and

Ryan Murdock?


Well, they just released their new TACFIT Commando program this

morning, and you've absolutely gotta check it out! <--- Click here to get in on the action



I hope you had a chance last week to download their "Israeli

Special Forces TACFIT Challenge." I still can't believe they were

giving it away! Over 11,852 people took them up on it!


I've never seen that kind of response to a new workout product. And

just yesterday the guys told me they had 896 comments on their blog

contest--in a single day!!


If you're one of the thousands who tried the free Challenge

workout, you know this is the real deal. Well let me tell you, I

also tried some of the exercises from the full TACFIT

Commando program and I was totally floored.


 I did the entire session right here in my basement. I didn't need

equipment, so I didn't waste time with setup. Just straight to work

and done in 20 minutes.


And you know what? I was totally smoked! I never imagined 20

minutes could be so tough. But strangely enough, I had more energy

at the end of the session than I did going in. It felt like I was

walking on air for the rest of the day.


The exercises were also seriously cool. It'll be a while before I

can even think about attempting the most advanced variations, but

the basic versions were accessible. They challenged me but I could

do them. And I can see how it's possible to build up to the highest

levels--and have a lot of fun getting there!


It's no surprise that all these tactical teams trust Scott to

prepare them for the dangerous work they do. And it's so amazing

that he's making that same technology available to everyone. I for

one can't wait to get in "commando shape"!


The full TACFIT Commando program is available now, and Scott and

Ryan just let me know that they're doing a special 51% off sale to



If you know anything about these guys, you know they'd never stop

at 51% off. They're so excited about this program that they've

assembled a pile of rare bonus material to go along with it.


Some of these bonus items were buried so deep in Scott's RMAX

International vault that his coauthor Ryan hadn't even heard of

them. He's been in the vault, and he thought he'd seen it all!


It's going to be huge, and it's going to shake the foundations of

the fitness industry.


But take note: These bonuses will ONLY be offered during the first

three days of sale. After midnight on Friday, February 12th,

they'll go back into the vault forever.


Don't miss this!


Pop by their site to grab your copy today!



And be sure to tell Scott and Ryan I sent you.



P.S. Hurry to claim your Fast Action bonuses before they're locked

away forever. And remember, you'll also get everything in the

TACFIT Commando package--an unbelievable value all on it's own! If

you haven't checked this out, you really should right now:


P.P.S The guys had an enormous influx of requests from those who

missed Scott's live Ustream conference last week--and even more

requests from those who caught it and are desperate for more! Scott

is making one more appearance and taking your questions. Mark

Wednesday February 10th at 5pm EST on your calendar. That's

tonight!! Don't miss this!


Ustream Conference --->

Tuesday, February 9, 2010

2.9.10 - Day 27 - 4x7 - Moderate intensity

CTBB Intu-Flow Warm up

Moderate Intensity
16 rounds of
Single Shoulder Park Squats - 15s - 25# CB
Trinity Squats - 30s

Swung and cleaned the Bruiser a few time...Damn it is heavy!

CTBB Praasra Recovery

Monday, February 8, 2010

2.8.10 - Day 26 - 4x7 - Low Intensity

CTBB Intu-Flow Warm up

CTBB Prasara Recovery - once

Back feels much better! Bruiser will be here tomorrow

This weekend

I took Saturday and Sunday off to rest what I thought was a pulled upper glute muscle. It turns out that it may not have been a pulled muscle at all. In preparation for my 3 upcoming 4x7 Density cycles, i decided to go back on some creatine.  I started my loading phase on Wednesday night, and my upper glutes started to flare up on Thursday. I continued my loading phase by following the recommended dosage for some one that weighs over 225lbs. I decided to stop yesterday. I drank so much water to flush out my kidneys and I feel much better.
The last time I used creatine, I didn't do the loading phase. I see that i should have skipped it this time also! I should be well enough to hit my Low intensity day tonight...

Saturday, February 6, 2010

Tuesday, February 2, 2010

2.2.10 - Day 22 - 4x7 - Low Intensity

Intu-Flow warm-up

CTBB Prasara Recovery - 2x completely through. I started doing some of them a 3rd time. Doing the thoracic region ones really challenge me. I wish when I first found this I would have done it more consistently! Making progress, slowly. This is hard for me to take since i kinda of "I want it all" now... That is a great Queen song!

I hope my bruiser makes it here this week. i and trying to get my wife and kids to start with me. If so, i will need to get a set of 5s, 10s, and a real set of 15s(replacing my homemade ones). i guess i should have bought the Pro set....

F.ree workout download about to expire… (very cool stuff!)


Are you interested in discovering elite training secrets being used right now by some of the world’s top fighters, law enforcement agents and special ops personnel?

Then you need to download this *FREE* Israeli Special Forces TACFIT Challenge. It’s being offered by my friends Scott Sonnon and Ryan Murdock, who I introduced you to yesterday. But you’ve gotta grab it before they pull the page at midnight tonight. <— Click to grab this great workout…

Just listen to what some of these real-life action heroes are saying about Coach Sonnon and his work:

“Master Scott Sonnon, thank you for the honor of an amazing and unforgettable seminar for all of the fighters in our unit.” – Major Bashan, Senior Instructor of Hand to Hand Combat, LOTAR Israeli Counter-Terrorism School, Tel Aviv, Israel.

“Coach Sonnon is truly an original. As a pioneer in both the application of the newest sports science and as a connection and filter to the best techniques of the past, he has made an immeasurable contribution to our program of instruction here at the Army combatives school. By combining an intimate knowledge of biomechanically efficient movement, the physiological capabilities and weaknesses of the human body, and both fighting and fitness, he is helping to revolutionize the modern combatives world.” – Matt Larsen, NCOIC U.S. Army Combatives; Author: US Army FM3-21.150

“The entire office is pumped up. Changing and saving lives with this program—it was awesome.” Dave Simeur, United States Customs Border Protection Office of Air and Aviation

Most guys dream of training exactly like the world’s elite special ops—but my friend Scott trains them. How cool is that?

If you want that shredded special ops physique—think Daniel Craig in Casino Royale— Scott’s the guy to get you there. His TACFIT Commando program addresses both lean muscle gain AND fat loss WHILE exposing you to a level of skill development that’s been kept “classified” until today.

You’ll be able to run, jump and slide like Bond in that crazy opening sequence of Casino Royale, and you’ll floor the ladies just like he did when you step out of the water and walk up the beach.

Best of all, you won’t be faking it. Israeli counter-terrorism and secret service agents, American special ops personnel, bodyguards to the Italian Prime Minister, US federal agents, firemen, law enforcement agencies and MMA fighters are using these methods right now to chisel the very same rock hard action bodies.

Only a few short hours remain to get your hands on this sample workout—all 100% F.R.E.E.

Download it below:


I hope you enjoy this workout as much as I did.

Talk to you soon,

(Your Name)

PS Just wanted to make sure you understand that today’s the LAST day to grab the Israeli Special Forces TACFIT Challenge.  <——- Last day to get it F.REE


Monday, February 1, 2010

2.1.10 - Day 21 - 4x7 - No Intensity


The genuine article — F.ree Commando workout

Hi All,

You and I both know there’s no shortage of garbage fitness programs out there…

And with the internet giving every joker a free platform, it’s harder than ever to separate the sh** from the shinola.

Thankfully you don’t have to.

I pride myself on digging up the coolest new programs at the absolute cutting edge of the industry. And in the fitness world, you don’t talk “cutting edge” without talking about my friends Scott and Ryan.

Scott Sonnon trained for six years with the former USSR Ministry of Internal Affairs (MVD) and Special Operations Unit (Spetsnaz) Physical Conditioning and Performance Enhancement Specialists at the RETAL (Physical Skill Consultant Scientific & Practical Training) Center, and he became the first American to be licensed by the Russian government in these studies. He’s also one of a handful of individuals outside the former USSR to earn the coveted “Honourable Master of Sport” —the highest athletic distinction recognized in the former Soviet Union.

Scott is an international champion martial artist in both Russian Sambo and Chinese Sanshou kickboxing, and his peak performance enhancement methods are proving themselves again and again where it counts: in the real world, on and off the field.

Ryan Murdock is the coauthor of the bestselling fitness ebooks Bodyweight Exercise Revolution, Bodyweight Blueprint for Fat Loss, and the Clubbell Training Black Book. He’s a widely published travel writer who puts his training to the test in some of the world’s most unforgiving places. He’s walked across grizzly-infested stretches of Canada’s remote Northwest Territories, led jeep expeditions through central Mongolia and its south Gobi regions, and ventured by camel into the sandy wastes of the Taklamakan Desert, a place whose name means “those who go in don’t come out.”

These guys are the real deal, and so is their work.

And it’s their work that I want to talk to you about…

“TACFIT” stands for “tactical fitness,” and TACFIT Commando is based on actual programs Scott Sonnon is using right now to train Israeli counter-terrorism and secret service, American special ops personnel, Italian bodyguards to the Prime Minister, US federal agents, firemen, law enforcement agencies and MMA fighters.

TACFIT is designed to sculpt a shredded, functional commando physique that looks great on the beach but is also serious “go muscle”—not just “show muscle.”

Want to move like Mission Impossible? TACFIT will teach you how.

But I don’t want you to take my word for it. I’ve asked Scott and Ryan to give away a sample program you can test right now—entirely for F.REE <—- Click for your free workout

For the next few days, you can take the Israeli Special Forces TACFIT Challenge.

It’s a 20 minute, bodyweight-only tactical fitness program of three-dimensional movements done for repeated bursts of short duration—serious workouts for those who aren’t afraid to push limits others call impossible.

Want to test your mettle against some of the most experienced elite operators in the world?

Download the TACFIT Challenge now… if you dare.

Click below to grab your F.REE copy:


Remember, this F.REE offer will only be available for the next couple days. Grab your copy today.

And be sure to tell Scott and Ryan I sent you.

PS Here’s the link one more time… <—- Israeli Special Forces TACFIT Challenge