Friday, July 30, 2010

7.30.10 - Grunt Mission 1 - Day 23

Moderate Day - Decided to do a strength day

Warm Up 1

KB MP - 1x5/5 32kg, 1x3/3 40kg, 1x0/0 48kg(only half way both sides), 1x3/3 40kg, 1x5/5 32kg

Rope Rows - 3x5

Whack-a-mole - 5x5 - Bruiser

Barbarian - 2x5 - bruiser

Cool Down 1

7.29.10 - Grunt Mission 1 - Day 22

Low Intensity

Warm Up 1

Cricket Beginner Flow - 7 minutes

Cool Down 1, 2, & 3

Wednesday, July 28, 2010

7.27.10 - Grunt Mission 1 - Day 20

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 9

Exercise 3 - Score 3

Exercise 4 - Score 4

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

Wednesday, July 21, 2010



Before you read this,  I am in the middle of my 4th month on this program and it kicks A$$. I am losing fat and my strength is staying the same. I personally love this program. Don't miss your chance to get it. It really is all that it says it is!




Todd Pigram



Make sure you read this unless you want to miss out.

No doubt you’ve noticed the incredible online buzz this week surrounding the TACFIT bodyweight training program. I already told you about Scott Sonnon, the creator of the program…




…but I don’t think you’ve met my friend Ryan Murdock yet. He’s the co-author of TACFIT Commando. And this dude is seriously cool — like Indiana Jones style cool…


He’s an adventure travel writer who’s found himself in some tight situations over the years. He’s punched a camel to its knees in the Arabian desert, run off a grizzly empty-handed in Canada’s remote Northwest Territories, and camped in Mongolia under conditions so harsh that he needed two Swedish girls to stay warm. This is a man who’s seen more than his fair share of close calls.

Ryan learned the hard way that when he’s alone in hostile territory, he’s gotta keep his head on a swivel and respond in an instant. He’s also a prime example of the sleek muscular physique that comes from staying at the top of your game.


Well friends, I don’t mean to alarm you, but you’re in one of those tight situations right now. The same sort of situation that forces Ryan to maintain the chiseled physique of an adventurer.

We’ve reached the end of the TACFIT Commando pre-sale extravaganza. If you haven’t grabbed the program, you’re about to be left behind.<— Last chance for the 51% pre-sale TACFIT discount!


Don’t be afraid—you still have time. It’s closing fast, but you know what Ryan would do. Have you ever seen an international man of mystery hesitate?


Hell no!


He’d sprint for the opening, make a last second dive and slide under that descending door just in time. He’d even have the presence of mind to reach back and grab his hat Indy-style—cause that’s how those adventure guys roll.

Ryan would come back with the TACFIT Commando story (and maybe a golden idol or two…) because he’s highly trained and he never misses a deadline.

Think you can beat him to it? Get in there now before those bonuses get locked away forever behind that sliding stone door! I did tell you about the bonuses, didn’t I? Never mind, no time for that now. You better go see for yourself before it’s too late!


Go now —>


7.21.10 - Grunt Mission 1 - Day 16

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 8

Exercise 3 - Score 3 - This kills me

Exercise 4 - Score 3

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

3 Untapped Fat-Burning Strategies

You work out hard and you want it to show. But you won’t get the look you’re after if your hard work is hidden under a layer of fat.

You need all the tricks you can get your hands on to burn fat, and you want to do it quickly and efficiently. After all, who has hours to spend on the endless drudgery of a treadmill?

Are you gonna bury those washboard abs under a layer of pudge? Or will you tap into these three fat burning secret weapons? This is the stuff those really ripped guys at the gym have figured out and aren’t telling you, cause they don’t want you showing them up!

By the way, I “stole” these three tips from the TACFIT Commando program developed by my friend Scott Sonnon. He released an updated version of the program yesterday and is offering 51% off the product until tomorrow!

51% off awesome at-home fat burning program —> Click Here


Untapped Fat Burning Tip #1:

Exploit the “EPOC” effect with high intensity interval circuits

Contrary to what mainstream fitness has been saying for decades, long slow distance running is not the most direct route to fat loss. It’s true that moderate intensity, steady state exercise uses primarily fat oxidation as fuel, but that isn’t the total picture.

In a study done to compare the fat burning benefits of traditional “cardio” training and high intensity intervals, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and Group B performed a high intensity interval training routine for 15 weeks. Group B lost nine times more fat than Group A — and in 5 weeks less!

Why are high intensity intervals so much more effective?

Interval circuits place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you’ll incinerate calories for hours after you finish training, even if you’re just lying on the sofa. That aftershock of fat burning potential is called Excess Post-Exercise Oxygen Consumption (EPOC).

Plus, high intensity interval training is fast! That means you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill. You can spend more time pumping iron instead.

EPOC Generating Bodyweight Workouts (51% off) —> Click Here


Untapped Fat Burning Tip #2:

Build muscle to burn fat.

We’ve known for years that muscle tissue is highly active metabolically, and it helps us burn more calories during the day. So more muscle equals better fat burn, right? Unfortunately that’s only partly true — and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). You’d have to pack on an awful lot of beef to make much difference.

But that’s only one side of the equation. Muscle mass provides a number of other important benefits, foremost of which is better management of insulin. Insulin is your “storage” hormone. Its job is to transport fuel into your cells. The higher your ratio of fat to lean tissue, the less sensitive your lean tissue becomes to insulin. Basically, when your body fat percentage creeps too high and insulin comes knocking, your lean mass stops answering the door. If you see a vicious cycle in all of this, you’re right!

One way to encourage your muscles to start answering the door again is through resistance exercise aimed at growth. Why is it important to improve insulin sensitivity? Well, if your muscles don’t answer the door, guess who will… Yep, your fat cells are always ready with a warm welcome.

To top it all off, long slow cardio can actually cause you to LOSE muscle because it increases your level of cortisol. If you focus instead on short bursts of high intensity effort using exercises that target the entire body in all its ranges of motion, you can actually BUILD muscle while you do your cardio! Fat burning just got easier, and a lot more fun.

Click Here<— Turn Your Body Into A Fat Burning Machine (51% off)


Untapped Fat Burning Tip #3:

Use lactic acid to spike growth hormone

That burn you feel in your muscles when you’re in the middle of a workout is caused by the buildup of lactic acid. It’s the “misery” that keeps non-exercisers from working out, and it’s the rite of passage hardcore trainers push for simply as a matter of masochism.

But there’s much more to it than that. The lactic acid burn is also your body’s trigger to start the secretion process for human growth hormone. And growth hormone acts to build lean mass AND reduce fat.

A 2006 study from Brazil which measured four different repetition protocols determined that what they called Functional Isometrics was the most potent metabolic stimulator. Hold a static position under enough of a load and you’ll feel the burn… That same burn is what you should shoot for in your cardio training if you want to tap that GH release and send your fat metabolism into overdrive.

It’s not a magic bullet, but it does play a powerful role in your quest to shred your physique. Sounds like a good deal!

The Coolest “BURN” You’ll Ever Experience —> TACFIT Commando


You don’t have to spin your life away on an exercise bike to get the shredded look you’re after. And you don’t have to sacrifice your hard-earned muscle to get lean. All you need is an intelligent program that taps into the most efficient fat burning methods available today.

You can spend a lot of time and energy putting your own program together using these principles. Or you can let the experts do it for you. One of the most effective program designs I’ve seen — and one that taps into all 3 of these principles and more — is TACFIT Commando. And the cool thing is, it doesn’t require ANY equipment whatsoever. So you can build muscle and burn fat no matter where you are or how busy you get.

Don’t miss out on this opportunity to grab this powerful program at less than half its normal price. You’ll also get access to some pretty cool extra bonuses if you act now.

But this ends tomorrow, Thursday July 22nd, at midnight. So make sure you head over now.

CLICK HERE for your exclusive TACFIT Commando 51% off discount

Tuesday, July 20, 2010

7.20.10 - Grunt Mission 1 - Day 15

Moderate day

Warm up 1

Exercise 1 - Score 3

Exercise 2 - Score 6

Exercise 3 - Score 3

Exercise 4 - Score 3

Exercise 5 - Score 3

Exercise 6 - Score 2


Cool down 1

Monday, July 19, 2010

Train without a gym? Only if you hurry…

Remember that guy I told you about last week—Scott Sonnon—the one who whips special operations and law enforcement types into fighting shape?
Well, I’ve got some great news for you. He just released his new TACFIT Commando bodyweight training program this morning. It packs the same head-turning results he gets with his elite clients into a package perfect for average G.I. Joes and Janes just like you and me.
And as of right now YOU have access to an exclusive 51% discount. It’s only supposed to be for TACFIT “insiders,” but he’s given me and a few other friends permission to tip off our lists. <— Click for the exclusive 51% discount

If you act today, there’s something even more special that awaits. But I’ll tell you about that in a minute. First…
I hope you had a chance last week to download the TACFIT “Challenge” workout. I still can’t believe they were giving it away! Scott told me over 21,949 people took them up on it in only 3 days!
I’ve never seen that kind of response to a new workout product.
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 completely floored.
I did the entire session right here in my back yard. I didn’t need equipment, so I didn’t waste time with setup. Just straight to work and done in 30 minutes.

Work out right in your own back yard —>

And you know what? I was totally smoked! I never imagined 30 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 like I said, they’re doing a special 51% off sale to celebrate.

And remember the special surprise I mentioned at the beginning of this email?
VERY IMPORTANT (TODAY ONLY) – While the 51% OFF debut sale will be available through Thursday, there’s also another super cool $397 Value FAST ACTION BONUS that’s going to Day 1 orders ONLY.

The Bonus – If you order today (and today only), you’ll be able to “tap the wire” on a coaching call with Scott Sonnon and renowned fat loss expert Craig Ballantyne. Yep, that’s right, you’ll be able to pick the brains of two of the smartest trainers in the biz! Neither of these guys does personal coaching anymore, so I’m not even sure you could put a price tag on this opportunity. But if you pick up TACFIT Commando today, you’ll get instructions on how to set up your wire tap…
Don’t miss this!

Get your exclusive bonus and 51% discount! —>

And be sure to tell Scott I sent you.

7.18.10 - Grunt Mission 1 - Day 14

Low Intensity

Warm Up 1

Cricket Beginner flow - 7 min

Cool Down 1, 2, & 3

Friday, July 16, 2010

7.16.10 - Grunt Mission 1- Day 12

High Intensity

Warm Up 1

Exercise 1 - Score 5
Exercise 2 - Score 8 - I lowered the reps to make sure I got full extension
Exercise 3 - Score 3 - I had 4 on all except last 2 rounds- These kill me
Exercise 4 - Score 3 - I had 4 on all rounds except last 2 - I couldn't get the last rep L/R on last 2
Exercise 5 - Score 4
Exercise 6 - Score 3

Cool Down 1

Thursday, July 15, 2010

7.15.10- Grun Mission 1 - day 11

Moderate day - Yesterday was travel day for my vacation, so I missed the session. Being back home in KY is making up for it, nice heat and humidity for outside training. I had a great session. Wife and son will pick up after vacation, slackers.

Warm up 1

Exercise 1 - Score 3
Exercise 2 - Score 5
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 2

Cool down 1

Tuesday, July 13, 2010

7.13.10 - Grunt Mission 1 - Day 10

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Cricket beginner flow - 7 min.

Steven - Recruit Mission 1 - day 6

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Teasha - Recruit Mission 1 - Day 2

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Monday, July 12, 2010

7.12.10 - Grunt Mission 1 - Day 9

No Intensity - My wife started training with me today

Warm Up 1, 2, & 3

Steven - Recruit Mission 1 - Day 5 - No Intensity -  Warm Up 1, 2, & 3

Teasha - Recruit Mission 1 - Day 1 - No Intensity - Warm Up 1, 2, & 3

Sunday, July 11, 2010

7.11.10 - Grunt Mission 1 - Day 8

High Intensity - Today sucked. I missed Thursday and Saturday, which threw off my wave. I won't do that again.

Warm Up 1

Exercise 1 - Score 4
Exercise 2 - Score 7
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 2

Cool Down 1

Steven's Recruit Mission 1 - Day 4
High Intensity

Warm Up 1

Exercise 1 - Score 2
Exercise 2 - Score 5
Exercise 3 - Score 1
Exercise 4 - Score 0
Exercise 5 - Score 1
Exercise 6 - Score 1

Cool Down 1

Friday, July 9, 2010

7.9.10 - Grunt Mission 1 - Day 7

Moderate Intensity

Warm Up 1

Exercise 1 - Score 3
Exercise 2 - Score 5
Exercise 3 - Score 3
Exercise 4 - Score 2
Exercise 5 - Score 2
Exercise 6 - Score 2

Cricket Beginner Flow section B - 5x 1 min

Cool down 1

Steven - Recruit Mission 1 - Day 3 - Moderate Intensity - Warm Up - Exercise section( I taught him the moves) - cool down 1 

Thursday, July 8, 2010

7.8.10 - Day off for my Birthday

Turned 42 today. I actually feel better and have more energy than I did in my 30s. Exercise really is the fountain of youth. Everyone should do it! Back to training tomorrow. 

Wednesday, July 7, 2010

7.7.10 - Grunt Mission 1 - Day 6

Low Intensity

Warm Up 1

Cricket Beginner Flow - 7 Minutes

Cool Down 1, 2, & 3

Steven - Recruit Mission 1 - Day 2 - Low Intensity - Warm Up 1 - Cool down 1, 2, & 3

Monday, July 5, 2010

CLASSIFIED... F.REE "Spec Ops" Challenge Workout

TOP SECRET - For Your Eyes Only!


I'm almost reluctant to hit send on this email. I feel like I'm giving away my new secret weapon. But hey, you guys are my allies, right? You'd never use it against me...


Before I give away the goods, I have to give you a full briefing.


It's summer, and that means two things. First off, I freaking hate being stuck indoors. I want to train outside in the sun, but that training's still gotta kick my ass - going for a run won't cut it. Second, I end up traveling a lot for work and pleasure. If I'm gonna fall off the exercise wagon, it's during those family vacations.


It's easy to hide in the gym all winter, but summer gets me worried. I work hard for this hot high performance body and I want to keep it that way -- even at the cottage!


I wanted the best of both worlds this summer, so I called a couple buddies who specialize in some very cool bodyweight exercises.


When I say "cool," I mean COOL. These guys do the kinda party tricks that blow people's minds and win free drinks. But the amazing thing is, their stuff's completely doable if you follow their step-by-step approach.


Anyhow, my buddies turned me on to a workout called the Israeli Special Forces TACFIT Challenge. Man did it kick my butt... But man was I happy! I'd found the perfect workout to keep packing on muscle and melting off fat over the summer months -- without equipment.


I was excited and I wanted to take some friends through a session, but I didn't think they'd make it. I mentioned this to Scott, the creator of the program, and he sent me a slightly easier "Recruit" version.




My buddies jumped right in and had a great  -- and challenging -- workout. We all trained together, even though we have wildly different levels of fitness. And we all got our butts whipped (in a good way).



Scott Said You Could Use It Too! Israeli Special Forces TACFIT Challenge



I asked Scott if he'd be willing to share the same program with you. He's a great guy, and he was more than happy to oblige. He loves sharing this stuff with anyone who's willing to step up and go all-out. And the thing about Scott is, he really lives his passion.


You see, the "challenge" is based on the work he's doing with law enforcement and special operations units around the world. His eyes totally lit up when he told me about the real life spies and secret agents he gets to train.


And to be honest, I was damned jealous. Talk about a boyhood dream come true -- to travel the world and train honest to goodness G.I. Joes and Janes!!


Anyhow, you've gotta try this workout. Head over to the link below right now. Scott's only leaving this F.REE download opportunity up for three days. It's "top secret" after all. And believe me, you don't want to miss it.


=> Israeli Special Forces TACFIT Challenge


I can't wait for you to experience this workout for yourself. It'll totally change your outlook on training. You may still want to hit the gym regularly -- but when you can't, you won't feel guilty because you'll know your "backup" plan is every bit as effective as plan A.






PS-Don't forget the F.REE download is only available for a couple days. Make sure you head over now.


Israeli Special Forces TACFIT Challenge<== Click This Link

TacFit Commando - Recruit Missions Review

My review of the Recruit Missions of TacFit Commando is here Reviews Page

7.5.10 - Grunt Mission 1 - Day 5

No Intensity

Went to the pool and swam a little.

Warm Up 1, 2, & 3

I am making my oldest son start Recruit Mission 1 so he did the following

Steven - Recruit 1 - Day 1 - Warm up 1, 2, & 3

Sunday, July 4, 2010

7.4.10 - Grunt Mission 1 - Day 4

High Intensity - I thought Recruit was rough, this kicked my ass after exercise 3 - sit thru reach!

Warm Up 1

Exercise 1 - Score 4 - had some 5s, but RPT was degrading, so lowered to 4
Exercise 2 - Score 10 - I got into a rhythm, felt great
Exercise 3 - Score 3 - kicked my ass - had some 4s
Exercise 4 - Score 2 - I was spent. had some 3s
Exercise 5 - Score 4 - better than yesterday, last set was best
Exercise 6 - Score 2 - RPT wasn't great, so stayed at 2 for all rounds

Cool Down 1 - added in Sleeping warrior and rabbit 


Saturday, July 3, 2010

7.3.10 - Grunt Mission 1 - Day 3

Moderate Intensity

Warm Up 1

Exercise 1 - Score 3 - Front lunge Jump - Need to watch the RPE
Exercise 2 - Score 3 - Push Plank - interesting movement -
Exercise 3 - Score 3 - Sit Thru Leg - Need to watch the RPE
Exercise 4 - Score 2 - Screwing Push-up - really harder than I thought
Exercise 5 - Score 3 - Spinal Rock Pike - For these, I held my lower back like in KB Foundation - These suck for me
Exercise 6 - Score 2 - Tripod Twist - different for me

Cricket Beginner Flow Section A - 5 sets on the minute

Cool Down 1