Check out this post by The Iron Tamer Dave whitley.

http://irontamerblog.blogspot.com/2009/02/nashville-kettlebell-workshop-special.html

There is more to life than just training.

You don't have to be an addict to training, just do some form of exercise for at least 30:00 minutes per day.

The main purpose of my mailing list is to try and bring you closer to becoming where you want to be. Whether it is to be stronger,more physically fit or just have more confidence in your interaction with people.

These goals will then in turn carry over to other parts of your life as well. But remember that training is to only be a portion of your life. Once you gain achievement in the weight room much respect and comments will follow.

It is at this time that you take control of your self and remember to be kind to others and show respect. It is imperative that you do this.

Once you have a certain SWAGGER to you it is easy to get to hung up on oneself. Some ways to always stay grounded are
:.always try and give more than you receive..offer to help others that may be in need.
.give thanks to those that have helped you on your journey to success.
.your physique over time will diminish, that's just life.
But your character can always be built upon for as long as you live.

Now on to today's workout, it Killed me and I still feel sick to my stomach. It is all stomach and BEWARE!!!! not for the squeamish.
sit ups5x50
leg raises 5x50
side leg raises 5x50
standing side bends 5x50
Do 3x per week, every 2 days if you can, I don't think I will be trying this for quite sometime. It was that BAD!!!

Keep The Faith,
Coach Machine

Coach Z reviews my new book Memoires of a Strongman

Episode # 113: The “Time” Machine


Coach Z is the man, a gent who is becoming know worldwide. He is well respected in the strength coach community and is a Cut-Above all others.

He sets the tone for others to follow and I'm flattered to have him as one of the few I consider brothers.

To learn more about Coach Z go here now: www.undergroundstrengthgym.com

Coach M

A Horseshoe across the throat......Ouch!!! is right.

Here is one of my favorite pictures form a seminar that Dennis Rogers pit on. Chris Rider the future of Horseshoe bending is giving me the honor of bending the shoe across my throat.

And of course in the background is the MAN hinself my mentor Dennis Rogers looking on. If you want to learn about Horseshoe bending then there are 2 men you need to look up.

They are Chris Rider and The Human Vice Pat Povalitis. Do a search for these 2 great guys and listen to what they have to say. You will be bending shoes in no time.

Coach Machine

A cool post from a online student.....Thanks Mike Sheehan.

Mike, awsome stuff you sent out today I loved that interview with god video, it is so important to remember that each day is a blessing and to do your best no matter what you do and try to be present and in the moment. I also loved the steel bending article, i have just started to take it on as a new form of exercise and love how it test you mentally and physically good stuff mike thanks again for all your hardwork it really helps.

BIG things happening at The Machine Shop

I'm so proud to let you all know that my client Chris Foreman is now down to 334# from 370# when we started. To know where he started from and to know how many times he has tried in the past and come up short...............to see him now and be a part of his transformation is a very emotional high for me.
His whole persona,attitude,out look on life,how he carries himself is all bright and good. He understands that he has to look to the long hall, like a marathon and not a sprint. Chris HAS IT and he will only continue to see results.

"I'M PROUD TO HAVE HIM AS MY STUDENT AND EVEN MORE PROUD TO SAY I'M HIS TRAINER"

Now among other interesting things a young, thin 15 year old boy [who mind you is very smart and well mannered] barbell shrugged 315# for a good 5 reps and 3 sloppy ones for a total of 8 reps. Here is the kicker.................he only weighs 130#!!!!!
Didn't I tell you we don't play around at The Shop? I'm a hard taskmaster, I want you to succeed to the point that you won't need my services anymore. This kid is really going to be something!

And then one of my original clients RETURNED!!! from a lengthy hiatus. Her Majesty, the high and mighty Chelsie B. She is a great young ladie who has managed to keep the weight off and getting better eveeryday.

These fine people have helped me develop in all areas both physical and spiritual. Without them I would be less and there would be no machine shop as they are The Machine Shop.

Coach M

Underground Strength Training Methods

Underground Shock Training
If you have hit a plateau in your performance training, there are likely many variables missing that can help you break your plateau. Often times you need a change of pace and must be taken out of your comfort zone. This is where “shock training” comes into play.You will take your mind and body into a zone they have never experienced before. This style of training does not need to be performed every single time you train, but here and there it’s a great idea to implement something similar to what I’m about to outline for you.When performing shock training, we utilize basic barbell lifts, odd objects such as Kegs, Tires, Russian Kettlebells, Thick Rope Movements and sandbags. We also perform various calisthenics, sprinting and jumping drills. Each compound movement or sprinting / jumping drill is followed by a specific combat drill required for that athlete’s sport. Workouts are performed for timed rounds (5 minutes per round) with predetermined rep patterns or for maximum rounds in a specific time period (i.e. max rounds in 15 minutes). Below are some of our favorite movements we will incorporate into a Shock Workout. We often choose 3 strength movements, 1 jumping or sprinting drill and 1 version of the combat specific drill (i.e. pad work, ground submissions, takedowns, fit ins, throws). If you own a martial arts school, much of this equipment can be stored behind your school or in a corner, out of the way from your students.Keg Clean & Press – This is a powerful full body movement which works the entire body intensely. The water moves around in the keg forcing you to ground your feet and maintain balance. This is an explosive movement and must be performed with aggression and speed!
Trap Bar Deadlift – This is a powerful movement for developing the power and strength through your hips, entire lower body and your entire back, in addition to strengthening your grip.
Tire Flipping – The massive amount of energy required to flip a tire is tremendous, as are the benefits of ripping through circuits of tire flips mixed in with more shock treatment. There is not one muscle which does not get worked during the tire flip.
Stone Lifting – Once again, we are choosing a movement that requires the entire body to work together as a unit, no isolating here. Your entire body will be worked like never before and the focus must be intense here. Any type of stone can be used during this drill. Many of our stones are from old playgrounds that were sitting around collecting dirt until we came along, hosed the dirt off and turned them into strength equipment.
Farmer Walks – Carrying objects is one of the simplest forms of strength training as well as one of the most challenging. Carrying kettlebells, anvils, kegs, sandbags, stones – you name it, you can carry it. The awkward nature of the carry forces the body to work as a unit and places you in uncomfortable positions. You can quit or keep pressing on!
The moral here is to organize several full body movements in a circuit while also placing your body in an uncommon environment. For us, this means training in full Gi, wearing a mouth guard, knee pads, outside in the sweltering heat and humidity. Combining all these elements shocks the mind and body and causes you t step it up a notch or two. It may be exactly what you needed to make it to the next level.Try this workout for 3 rounds of 5 minutes each, rest 1 minute after each round:1A) tire flip x 51B) keg clean & press x 51C) odd object farmer walk x 100 ft.1D) sprint x 100 ft.
Want to experience more Underground Strength Training Methods in depth plus up to 12 months of Underground workouts? Get Underground Strength Manual Now... Click Here! to start developing brute strength and rugged muscles.

Some more great members of the Machine Shop

http://www.youtube.com/watch?v=1eI6_9OwD4E

Awesome quote from another one of my students,

“If it wasn’t for Mike “The Machine” Bruce, I wouldn’t be where I am today. I am stronger at 43 than I was in my twenties. Through Mike’s inspiration, motivation, and belief in me, I am taking my body to the next level. Thanks Mike!” (Tom Zurowski)Love ya friendTom

Amazing Success story by an Amazing Family.

Mr. Bruce, This is Mistie, Jasons wife. Do you remember how I told you that I am the most unhealthy person in the world. I told you I drink pop and coffee, smoke, eat fried foods and never ever excercise. You said in reply, JUST ENCOURAGE JASON THEN! LOL! This was a conversation we had at his birthday party in August last year. Recently Josh was here and said you mentioned you hadn't heard from us lately so I thought I would fix that. BUT with an encouraging note. Since our conversation in August I have received a treadmill. I of course held complete contempt for this contraption at first. It seemed to look at me and laugh. The monstrosity of this beast sat and stared at me each time I went out to the garage and saw it. The reason for its laugh you ask. The first night we got it I walked maybe 2 minutes and thought I would die. So when I entered the garage again I felt as if it was laughing at me, because it conquered me. Women are just as bad as men as far as competition and I could not let that machine win. So I attempted to walk again and this time just see how far I could walk. MY attempt was won with only .14 of a mile. WHAT!!???!!!!!!! NO WAY! SO I then proceeded to get mad. The next night I went out and I set that thing for a half a mile. It may have taken me fifteen excruciating minutes but I made it. Then I found out I felt a little better, less frustrated, or moody. Hmm. The next night I went out I made up my mind to walk the half mile in less time. And yes I did it in 11 minutes and 32 seconds. WOW! The only thing was I hurting so bad this time in my legs when I got off the thing I wobbled and weaved my way into the house. The next day yes I hurt but I did go back to the machine to again let it know it had not whipped me. The reward was better than I expected. After just one week I lost a little over 5 pounds. Just by walking on the treadmill half a mile. I haven't changed all my eating habits. I still drink 2 to 3 cups of coffee a day. I do drink tea instead of pop. You Mr Bruce, are too good of an encourager and it made me sick. Just to be honest about it. I didn't like the idea of excercise, I used to never excercise. I ate what I wanted wether it be a big mac and large fry and never gained a pound. I worked at a public job. I stayed where I wanted because I was active. Since I have been a stay at home mom though. I was not using the calories I was putting in my body, instead I was storing them away. Which in time has cost me 100 extra pounds that I never had before. So in order to maintain my body weight I was gonna have to EXCERCISE. The most despised word in my vocabulary. But I was too stubborn to do that. So in came Mr. Bruce who encouraged my husband in a way of a healthier lifestyle. To which I had to cook the meals and watch my husband faithfully work out everyday. Then I began to see the difference it made in my husband and his attitudes. So I began to eat a little healthier too, NOT ALL THE WAY THOUGH. I have cut out a huge portion of my carb intake though. When I began cooking no carb foods for Jason I began to see just how many I was eating. Argh. No way could any one human intake that much and loose any weight. But I have cut back the carbs and still eat some early in the day so I will have used them before bedtime. The difference,, I am no longer on the up and down roller coaster ride of energy from the carb drops. I actually feel like my metabolism is working now instead to the carbs I eat. I know this has been lengthy and you don't need to know all the details but I just wanted to let you know how much you have impacted me and my husband. If I hadn't had to sit and watch all those videos with Jason that you sent, or listen to MIke this and Mike sais that, I wouldn't have excercised. If you hadn't impacted my husband so much, it wouldn't have impacted me. If for nothing else thanks for the closeness my husband and I have found in each other while entertaining one another in the garage while working out. You are a blessing to our home and family. Keep up the good work. I hope I have been able to encourage you and make you smile or laugh a little at my insane antics to fight with the machine and the fact that I had to excercise. May God Bless you and have a good day. Mistie Collins

Basics to building your Neck

http://www.youtube.com/watch?v=CLD5XY6oT94