Hard As F++K!

This is Mark. He is not a gangbanger from South Renfrew. He's an Ultimate Fitness Bootcamper. Although you can hardly tell from this photo, he's got a badly mangled left ankle and he shows up to train with an air cast on his leg. (he trades the air cast for a sneaker to do the work-out).

This is the meaning of "getting it". He didn't let a mangled up leg take him out of the game. He simply found a way to work around it. The results he's reaping from busting ass in Bootcamp 2-3 times a week were an easy trade off for some pain and discomfort for this badass.


This is Patti. She tore her calf muscle off the bone and has some yet to be determined knee damage. (we are hoping its not torn ligaments) She, like Mark, is powering through the shit and keeping the bootcamp work-outs going. We obviously have to modify the hell out of the work-outs for her, but she still shows up, and is willing to do whatever she can. She is keeping the focus on the "Can" and not worrying about the "can't".




Where most people look to find excuses why not to train, these people have looked for ways to train around the obstacles. And I feel these efforts need to not only be applauded, but we need to learn and apply this type of commitment to our own training and lifestyle.

I also want to note, that both of these Bootcampers mangled themselves playing basketball. WTF? So the final take home message here is; Don't play basketball, and don't be a pussy when its time to train around obstacles.

Nuff Said.

4 World Records

The UF Crew was down in Toronto this past weekend so Sarah and Shane could compete in the CPO nationls (powerlifting).

This was the first time Sarah has competed in the CPO. Its a different federation than she normally lifts under, but the rules are basically the same. Especially since she was lifting RAW.

She weighed in at 66.8kg (147lbs), and was lifting in the 67.5kilo open womens class.
Here's the lifts she lifted.

Squats: 245lbs, 265lbs, 271lbs (missed the last one)
Bench: 165lbs, 175lbs, 187lbs (187 is a PR)
Deadlift: 321lbs, 335lbs, 341lbs (missed the last attempt)
Total: 787Lbs

All 3 lifts and her total are both Canadian and World Records.

Good Job Sarah! And as usual, she's not satisfied with the squat and dead, due to hitting better numbers in the gym. Now it's time to put a plan into action to get ready for the Ottawa Open in July.

Shane was competing in the 242lbs Men's open Pro class.
He Squatted: 804lbs, 860lbs, 900lbs. (The 900 was a Huge PR and also would've been a Cdn record)
His bench press didn't pan out and he missed all three attempts.

Time to re-fuckulate the carbonator Ricky. He will no doubt get the bench sorted out and be ready to go very soon.

I also want to mention a Douchenstein we call Beartrap. He's part of our strongman training group but also powerlifts with the Capital Barbell club from Ottawa.
He was also lifting in the Mens open Pro @ 242lbs. He had trouble with his squatting, which I thought he got robbed on the judgeing, but I'm not a judge. He's always whining about never getting props on the blog. I wouldn't call this props, since he bombed, but at least you got mentioned, cock-knuckles.

It was a really long meet, but was a good time. I really wish I would've entered and lifted Raw also. Lifting raw looks like a lot of fun.

If you want to lift, come out and lift at our Ultimate Fitness Push/Pull on Sunday June 14th, in Arnprior Ont. Shoot me an email for more details and to register.
paul@ultimatefitnessgyms.com

Last Song I heard before bed last night

Is it fucking good, or what! The guitar gets rediculous around the 5:40 mark.
And Yes, Ozzy is wearing eye liner, you can too, when you start biting the heads off of live birds. (send me the vid and I'll post it up)

Breakfast Slayer

I am still not giving into the whole twitter fad. I've been advised from a business standpoint, that it's a great way to build relationships and contacts. This I can respect, but I know for sure it would just turn into another shit show of constantly trying to keep up.

This morning while I was making my breakfast, I was pondering what I would post up if I was a part of the twitter community. This was a "come and go" thought that really didn't mean jack shit, but it did inspire me to share with my readers here what I have for breakfast.

On Mon, Wed, and Friday mornings I drink a breakfast shake. The exact recipe has been a work in progress for many months now, but I think I finally have it nailed down.

Here's the recipe;

In a blender,
4 ice cubes
1 cup of liquid egg whites
1 cup of dry oats
some splenda (how much depends on how afraid of artificial sweeteners you are)
2 scoops of Chocolate Whey Fusion
a double shot of espresso (or coffee)
(very important that it is brewed, I used to just put the ground coffee in and that sucked)
1/2 cup of cold water

Blend until smooth

It's a big shake. It is very filling and the espresso gets you going eary in the morning.
(Disclaimer: if you are on a diet to lose fat, this shake may not conform to your programing. If you are creative you can adjust the measures to better reflect the macro nutrient needs of your diet. I will not be held responsible for your retarded behaviour at work due to being jacked up on espresso)

On the drive to work today I also came up with a name for this chocolatey brown bastard of a meal.

"The Breakfast Slayer"

This is the last song I heard on my drive to the office today.
Crank up the speakers and listen to the opening drum track just as it picks up.


This video is a good depiction of what's going on in your belly after you guzz-zizzle a breakfast slayer

Deload Week

This week is a deload week. But not for me.
Its a deload for my wife Sarah and one of my training partners (Shane). They are both lifting at the CPO nationals this weekend in Toronto.

Sarah will be lifting Raw. (meaning without supportive equipment) Just a belt. She's not the only one pumped about a raw meet. Her lifting raw means a pretty easy day for me. Her numbers should be pretty good. I believe her planned openers are:
Squat 245lbs
Bench 165lbs
Dead 315lbs

Shane is not lifting raw. He'll be wrapped up tight in polyester pajamas that are thick enough to support an elephant heard. This is going to be a huge meet for him. He needs to get a good pro total so he can hopefully move onto bigger and further away places in the powerlifting world.
I'm not sure on his openers but I think they are in the neighborhood of:
Squat 800ish
Bench 600ish
Dead 600ish

Either way, its gonna be a pretty good meet. Its a different federation than we are used to. The rules are different. The rules are more conducive to lifting big numbers. I'm looking forward to seeing both our lifters smash some big weights.

Repair and Replace

Apparently my goddamn copy and paste funtion needed to be re-fuckulated.

Here's the video that supposed to be posted yesterday.

Lazy Man's Post

This is definately a lazy post on my part, but this video contains some pretty solid info.

Check it out.

Back to the DIRTY JERZ!

Well, I just noticed its been over a week since I posted here. No use crying over it. I'm back.

Back from the Dirty Jerz. On thursday morning, last week, I made a dumb-dumb move and drove to Toronto. (More on why it was dumb later) From Toronto, I jumped aboard what would later be dubbed the "canadianwrestlingbus.com" with a couple of other strength coaches and we made a b-line for New Jersey.

The itinerary for the next three days looked like this:
-Arrive at our hotel in Park Ridge NJ aprox 2am friday morning
-Wake up @ 5am in order to watch a Football team work-out at Bergen Catholic High School
-Visit Defranco's gym to watch an NFL conditioning session at noon, and hit up some strongman training afterwards.
-Leave Defranco's and drive south to Edison to visit Zach Even-Esh's undergroundstrengthgym.com

-Saturday 8am, attend the "All Pro" training seminar. Presenters included: Jerry Palmeiri (NY Giants), Jeff Mangold (NY Yankees), Reg Grant (NY Rangers), Buddy Morris (Pittsburgh University), James Smith (Pittsburgh University), Lon Record (Villanova Basketball)

All I'm going to say about the seminar is that Buddy Morris and James Smith are without a doubt 2 of the best minds in the business. These guys melted our faces off with super solid info and could've went on much longer. And Lon Record was pretty decent too.
And that was it.

-Sunday, wake up and make the extremely long drive back.

We crammed a lot of great stuff into a very short time. It felt like I was gone for a week.

I will be posting up details about each event of the weekend over the next few days.

Stay tuned