Boat shoes

Boat shoes are the new hotness in the gym.

One day

One day, young one... one day....

Baller Hotel Gym

I have stayed in many many hotels but the Crowne Plaza in Knoxville, TN has the best hotel gym I have ever seen. DBs up to 100lbs and quality equipment.

Athlete Profile: Mike Zambidis (Iron Mike)

If you don't follow K1 then you may have never heard of Mike Zambidis known in the K1 community as IRON MIKE.  

Here are some stats from his wiki

Mike Zambidis Μιχάλης Ζαμπίδης
Born	Michális Zambídis July 15, 1980 (age 30)Athens, Greece
Other names	Iron Mike, Zambo
Nationality	Greek
Height	1.67 m (5 ft 5 1⁄2 in)
Weight	70 kg (150 lb; 11 st)
Division	Welterweight Middleweight
Style	Kickboxing
Team	Zambidis Club
Trainer	Georgios Mallios
Years active	1998–present
Kickboxing record
Total	162
Wins	144
By knockout	85
Losses	18
By knockout	3

Iron Mike is considered one of the best pound for pound kickboxers in the world.  Weighing in at only 150lbs and 5'5" Mike has knocked down countless number of men all over the world.  Mike made his Japanese debut in the 2003 K1 World Max tournament in Tokyo Japan where he KOed Albert Kraus 16seconds into the second round in the tournament's supper fight.

The word RELENTLESS and Iron Mike are one in the same.

Wasted gym space

This weeks wasted gym space is a follow up to BOSUBALL's hygiene post.   The guy mentioned in the article is now working out barefoot at the gym.  While being barefoot has benefits and is part of a minimalist training movement, common sense needs to be had.  Walking around barefoot in a public gym is not sanitary for anyone.  It's flat out disgusting.

Pics courtesy/submitted by Bosuball

Sir, I would highly suggest you pick up a pair of Vibram FiveFingers and keep your fungus ridden feet to yourself.

Sunday's motivation

Improvise

Road Warrior Work Out

Traveling can throw a wrench into your workout.  Most of the gyms in hotels are sub par and limited in equipment. That doesn't mean you cant have a decent workout.  Even the crappiest of hotel gyms will have at least one treadmill.

Here's a few things you can do even in the most minimal of hotel gyms:

Chair Dips - If your hotel's gym is complete garbage, most likely it will not have any free weights or a flat bench.  If this is the case use the chair in your room and perform chair dips

Flat bench dips - If the gym is equipped with a flat bench, skip the chair and perform standard flat bench dips.

Standard push up - You know how to do it

Decline push up - Target your upper chest with a decline push up.  Use the flat bench or the ball.

HIIT - 30 on and 30 off.  

What? The hotel tread mill is a piece of shit?  Well, use the stairs.  

Essential supplements pt.1

Like any list, this one is subjective and it should not be used as a final say-so as to what supplements every weight lifter should take. However, these are some very good supplements that I believe every gym rat can always benefit from. I will do this in five parts, today's supplement is:

Multi-Vitamin

Any multi vitamin is OK, but you really should look at the ingredients. Something like Optimum Nutrition's Opti-Men has so much beneficial stuff in it that a Centrum or One-A-Day does not have. It is a very good multi-vitamin that packs a punch and includes a lot of great stuff to keep you rolling. Take three of these pills a day in the morning, with your breakfast. Obviously, you won't notice anything from taking a multi-vitamin, but it will help you stay replenished with certain vitamins and minerals that you may lack throughout the day. I think a month's supply (90 pills) is about 15-20 bucks right now.

Wasted gym space

Here are this weeks pics of wasted gym space.

Lady reading her Kindle






















Dude talking on the phone.....

Started of talking here

After 15 minutes, finished talking here...

Presidents' Day

Use this time off to spend a little extra time on those muscle groups that are giving you trouble or just enjoy the rest day.

Want to be as awesome as Uncle Sam?  Check the link

Hygeine

Alright, so there's this guy at my local Y (I know, not my choice of gyms, but it's free for me) who either refuses to bathe or consistently manages to smell like a dumpster. I mean, he smells so bad that if you're mid-set and he walks by you, you will probably have to set the weights down and gag.

Don't get me wrong, I don't smell like a bundle of roses when I'm in the gym, but I do have the common courtesy to shower daily and not smell like I just came out of a huge arm pit. In between every set, he walks around the ENTIRE gym prepping for his next set. He needs to either take a shower or sit still so we don't have to smell his shit. He smells so bad that I have considered telling someone in management so they may talk to him about it.

TAKE A SHOWER.

Sunday's motivation

Josh Everett - DL 505lbs

Get some

Hollar at your boi

Sup Son? Welcome to No! You cant work in.  Have you ever been mid set and some idiot asks to work in?  Slap the fool. 

If you visit the gym regularly or give a shit about your fitness level, then it has probably happened to you.  Some punk kid or personal trainer wants to know if they can work in or how many sets you have left.  Trying not to be a complete asshole you let them, only to have them sit and yap on their blackberry or change out the equipment that you're working with. 

No longer should you tolerate this type of activity.  Stay tuned it's about to get real up in here.

Tell them:  NO! You cant work in.  We got your back.