Mother Nature Providing Sick Gain Conditions

Over the past few weeks Canada has been getting hit with some cold weather, and with that came the snow.  This miserable weather provided us with some heavy disgusting snow, and for many Canadians, it ruined parts of their day.  They had to spend minutes of their day cleaning snow off their cars and wait for them to warm up.  They had to dust off the snow blowers from last year to clear snow off the driveway.  They even had to use their phones to call in to their places of employment and ask to work from home because the commute was so treacherous.  For those of you thinking of us in your prayers, thank-you, we do appreciate it.

But while my countrymen were complaining about these conditions, as a gym bro, I was seeing nothing but potential for some sick gains.  You see, I don’t just go to a gym.  The world is my gym.  You put me anywhere on the planet and I guarantee you I’ll find a way to get a pump.  Some call me crazy for this, but they called Steve Jobs crazy too.

When mother nature gave us this thic white power my heart started racing (snow not cocaine).  Being the visionary I am, I saw potential for several juicy pumps to be had, let me explain them to you.

Triceps Pump: This snow was wet.  It wasn’t that winter wonderland lets have fun with the whole family kinda snow.  It was the gross, I’m all wet, let’s slip on the neighbour’s sidewalk and sue them for all they have kinda snow.  But the wetter the better when it comes to the triceps pump.  Pushing the snow with your shovel activates the triceps.  The action of pushing then lifting the snow works the various branches of the triceps.  Only problem is I’m not coordinated enough to push with my left hand, only the right.  So, my right arm got the pump and my left didn’t.  But it doesn’t bother me being a little lopsided.  I mean I rather be lopsided than small.

Ab Pump:  I don’t even know if this is a thing because I can’t see my abs.  So, I guess you could call it core activation instead.  Pushing the snow, lifting it up on the shovel, and dropping in on the neighbour’s driveway requires tons of core activation.  It was an entire core workout.  Rotating with the snow on my shovel works the oblique and lower and upper abdominals.  Talk about some sick gains.

Bicep Pump: Load the shovel with snow and get to curling.  Curling a shovel with snow on it is like curling in the squat rack.  It’s unnecessary, but I do it anyway.  I’ve often thought the best workouts are the ones you use your whole body for.  And by whole body I mean arms.  Get the bicep pump, then stand back and admire your veins.

Cardio Pump?:  I think it would just be cardio since I guess your blood is always pumping.  Burn some calories and get a sweat going then sleep like a baby knowing you’ve done your one cardio workout for the month.

Good Deed pump: Be a good citizen and shovel your neighbour’s driveway.  You get the gains for yourself, and even if they didn’t ask you to do it, they will owe you one for it.  You can call this chip in whenever you need.  Oh, the boys are “being too loud” and it’s a “Wednesday” night.  Remember that time I shoveled your driveway?  Yah boys the party is still going.


Soon to be “Johnny Two Plates”

Day 35: Push Day

On these push days, I have noticed that I have been avoiding working my shoulders.  For me, shoulders I my least favorite part of the body to work out.  My left shoulder has dislocated a couple hundred times in my life due to a sports injury.  There was a time it was so bad it would slip out in my sleep.  It was the worst of times.  Through rehab and watching the movements I used my left arm for, I am happy to say that it has been about 2 years since I had any major movement in my left shoulder.

A big reason why is because of rehab and stretching.  It might not look the coolest to be playing around with the bands doing stretching before workouts but it’s what helps me loosen up that bad shoulder and get it warm.  On these push days, I should start devoting more time to shoulders.  This doesn’t necessarily mean pushing heavy weight with them, but by doing more reps with lighter weight, it is still possible to strengthen the shoulder and its ligaments.  Even though I said I was gonna work shoulders more in this workout, I did two shoulder exercises and moved on.  Guess I don’t always follow my own advice.  Maybe next lift…



  • Stair climber for 10
  • Stretch of shoulder using bands
  • Band and static stretches for back


  • Dumbbell-Press: 50 for 15, 60 for 15, 70 for 12 for 2 sets, 80 for 4, 80 for 4, 50 for 8
  • Shoulder Press: 50 for 12 for 3 sets
  • Arnold Press: 30 for 8 for 3 sets
  • Chest Press (individual arm): 40 for 12 for 4 sets (focus on contraction and squeeze)
  • Chest Press (both arms): 100 for 10, 115 for 6, 100 for 10 (focus on squeeze in middle and hold)
  • Cable Flys: 22.5 for 15, 25 for 12 for 3 sets
  • Triceps extension superset with triceps kickback: 35 for 10 then superset to 15 for 10. 3 Sets
  • Overhead Triceps Cable Extensions (dropset): 25 for 12, drop to 17.5 for 8 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Triceps Dips: 3 sets of 10


  • Skipping for 10 minutes


Soon to be “Johnny Two Plates”


Skipping is the new Jogging

Pound for pound, skipping is one of the best forms of calorie burners.  I haven’t used a skipping rope since I was a little kid.  I figured only boxers and kids 5 and under use the skipping rope but then I started doing research on ways to burn calories and forms of cardio that weren’t the stair climber or running.  Living in Canada, running is great for 8 months of the year, the other 4 is just not something I’m interested in.  I don’t mind running in the cold, but running in -20-degree is just a bit much for this guy.

I stumbled upon a Youtube channel called Jump Rope Dudes, Formerly Zen Dudes Fitness.  These guys know their shit when it comes to skipping.  Their channel teaches you proper form, proper equipment, jump height and various other techniques.  I had some concerns when it came to skipping such as the effect that it would have on my knees and ankles.  These concerns were null when they walked me through proper technique.  Turns out you don’t have to jump a foot off the ground like I was doing when I was a kid.  Just bouncing an inch off the ground is enough and keeping a straight and loose body makes it a low impact form of cardio.

Skipping burns about 15 calories a minute, which is far more than the treadmill and stair climber.  It can be a form of HIIT when you push it and blasts calories and melts that fat like butter on a fire.  I have been looking for a new finisher for my workouts and skipping has been great for the week I’ve been doing it.  I try and keep the rope moving for 5-10 minutes and at the end of that I burn over 100 calories.  Not bad for such a short time.  I was naive when it came to the cardio workout that skipping is.  After 60 seconds, I’m sweating and out of breath.  Not sure if this is because I need to get used to skipping or because I avoid cardio likes it’s Ebola.  At the end of the skip, I feel exhausted and is a great way to end a workout.

My plan for skipping is to build a solid foundation of technique and pace.  5-10 minutes is enough for me right now but as I get more comfortable I can start to add to this.  I must admit I am self-conscious about skipping in front of people.  I am no professional so I am constantly fucking up and getting frustrated.  My gym is great because it has a yoga room so I just go in there and I can skip alone in peace.  After skipping for a week, I am making small improvements, but small improvements lead to big results.  It’s encouraging to look on Youtube and see all the skipping transformation videos.  I will include my favorite at the end of this post.  The results aren’t all because of skipping because diet plays an important role but nonetheless, results are results.  Skipping has become my new jogging, and I don’t have to endure the cold of winter to do so 🙂


Soon to be “Johhny Two Plates”