Exercise & Strength

Smolov Jr. (Bench Press & Squat) – Results

Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I …

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Vert Shock Vertical Jump Program – Results & Review (Honest/Brutal)

vertical jump training program results

What is Vert Shock? Vert Shock is an 8 week vertical jump training program created by a former basketball player (Adam) and an elite dunker (Justin). The program mainly consists of plyometrics, which are jumping exercises that can be done on a gym mat/grassy area. One of the main selling points of the program is that it doesn’t require access …

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Hex Bar Deadlift Checklist

Below i’ve outlined some of the basic considerations I use when deadlifting with a Hex Bar (Trap Bar). To download this as a PDF simply Click Here.   Footwear. If possible, sturdy flat-soled shoes or bare feet are preferable to standard trainers. Avoid any shoes with a big heel. Shoulder-width stance. Your feet should be in a position where you …

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12 Core Exercises For Six Pack Abs

Here are the core exercises I used to get six pack abs in a recent training program. While I already had ab muscles, these exercises helped to sculpt the abs I ended up revealing through diet. Scroll to the end to see a video of all 12 exercises. Hollow Rock Popularised by Kelly Starrett, it’s a gymnastics move that involves …

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Nutrition Tables

Applebee’s – Nutrition Information and Calories

Below you will find a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Colour Coded System based on The Recommended Daily Allowance of macro-nutrients, seen below. …

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Arby’s – Nutrition Information and Calories

Below you will find a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Colour Coded System based on The Recommended Daily Allowance of macro-nutrients, seen below. …

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ASK Italian – Nutrition Information and Calories

Below you will find a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Colour Coded System based on The Recommended Daily Allowance of macro-nutrients, seen below. …

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Book Reviews

The Longevity Diet – Book Review

dr valter longo phd fasting mimicking book review

This book is by the Italian biologist Dr Valter Longo, PhD, best known for his 5 Day Fasting-Mimicking diet. Here he details the various factors that can contribute to a longer life, and also those that are artificially shortening them. The topics range from nutrition to exercise, sample studies of populations that age well, as well as his famous fasting …

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Why We Sleep – Book Review

This book looks at all the latest research on the importance of sleep, a lot of which has been conducted by the author himself. It’s a horrifying read for anyone who frequently fails to achieve the desired 7.5 to 8 hours sleep required by the brain (and body) each night and urges you to make sleep a priority. The topic …

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Genius Foods – Book Review

Genius Foods looks into the latest research with the aim of optimising brain function and minimising age-related decline. As an avid listener of health podcasts I was impressed to see not only healthy foods covered but research related to heat shock proteins, BDNF, Reactive Oxygen Species and fasting protocols. While there is nothing ground-breaking in this book, it is a …

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