Wow its been a while since I’ve been here. Well I’m back and have learned a lot of new techniques! What I am about to share with you is a training protocol utilized by Elite MMA fighters in Canada. The source I can not mention but that is irrelevant. What matters is that you use it to the best of your abilities to create a dynamic approach to reaching your goals. This is called “The 3 Day Challenge.” It will test your overall cardio-respiratory fitness, power and rate of recovery. Nutrition is key when utilizing this program. You will be hungry! Guaranteed! It is very taxing and you must stay well hydrated all throughout the day. Copious amounts of carbohydrates and protein are reccommended. Nutrition varries from person to person so please be aware of your daily energy requirements or have your trainer monitor them. *WARNING* This program is not for the faint hearted and should always be accompanied with a trainer or workout buddy.
The 3 Day Challenge is a marker of total fitness and requires that reps and time be logged. Have someone do this for you, or you can do it yourself just dont complain if your log is drowning in sweat by the time you are done. Each day should vary between persons since the Law of Individual Differences states that no one person recovers at the same rate. If you complete Day 1 send me a message or just go to the gym and hit me up with your totals for that day, from there I will give you day 2, and after day 2 you send me the results then you will get day 3.
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“KickAss” 100% LIVE MIX brought to you by myself Dj Supagi is finally here! Enjoy it, hate it, love it, wonder how I’m able to do all this awesomeness live, I don’t give a fuxk. Thanks!
Our latest NWS Mix brought to you by DJ Sylnt (4 Front DJs)
Click Here: Urban Assault Mix 4
Grab all our other mixes here
Hi, back with more… Since my last post, (click here if you missed it) I’ve been hitting the gym, tag-teaming with Christian and also a couple of times as a trio along with John. When they say “No Walls Standing,” they mean it!!!
I had some downtime at work, so I was sitting there trying to remember everything we did. I tried my best to jot down everything and I know the names are probably wrong, but as long as I remember the movement/form then I’m good. Previous to training with them, I would be confident to say that I was pretty fit… but these guys made me feel like a newbie all over again. About 80% of the stuff they showed me, maybe even 90%, I had not done before. At times, I felt like I was holding them back but I know they saw how hard I was trying – and that I wasn’t complaining, or worse – giving up.
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100 Burpee Pull-Ups (10 sets of 10)
50 Burpee Box Jumps (5 sets of 10)
50 Side Lateral Burpees (5 sets of 10)
50 Half Burpee (The sprawl then pop to the feet) to Medicine Ball Slams
We added some extreme cha-cha, a bit of kettlebell swings, and a few upper body plyos to maximize the workout. But thats the basics! Take only enough rest to catch your breath and finish for time! ENJOY!! If your not ready to pass out, you took too many breaks! haha! NWS!
Growing up, I was never the athletic type. Being the “fat kid” was really, really hard. Luckily, I was also considered the “smart kid” – so I guess that kind of took away some attention from the big F word. Many people don’t know the feeling, but having that extra weight on your body takes a toll on your self-esteem and pretty much affects everything else in your life, especially during the adolescent years. I remember dreading having physical education class in middle school and high school. I was always ashamed when we had to change into to our gym clothes; When we got out to the parking lot to do our mile runs, I was always at the end of the pack. Being a 190 pound rolly polly 9th grader was hell. Trust me. When we got into the weightlifting lessons, ohhhh man… There was a group of us “un-athletic” kids who would do sitting single arm bicep curls the whole period – pretending to do the whole circuit that our teacher had taught us. When we got to the testing portion, we had to explain to the class multiple exercises that we had supposedly mastered; Which of course I failed miserably with great embarrassment.
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Japanese dressing:mix all together
2tsp. Soy sauce
2tsp. Lemon juice
1tsp. Sesame oil
1packet of artificial sugar (Splenda)
2tsp. Sake ( I skip the sake)
Find the leanest ground beef (I use 98%lean). 1 pound.
3-4 egg whites instead of 2 eggs.
5-6 Ritz whole wheat crackers.
Salt, pepper, garlic, A1 sauce.
Mix together. Bake 350-400. For 35-45 minutes in a glass pan (spray with PAM).
While its still hot take it out of the pan so the oils/fats leftover can drip off. Or you can place a small rack inside the pan while cooking.
Enjoy the lateest mix by our NWS homie DJ Sylnt!
DOWNLOAD: HOUSE PARTY MIX
I know we haven’t posted anything in awhile on NWS, so I checked in with the homies at 4 front DJ’s and they allowed me to post a few mixed tapes they have worked on recently! Enjoy!
DJJ Pogi Resident DJ Retribution Mixed Tape
DJJ Pogi Planet of the Tapes
4 Front Mixed Tape
Supagi’s Mixed Tape
You can also take a look at our music archive here as well: Downloads