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No Luck Needed!

Wednesday, October 14th, 2015

I want to take a minute to recognize somebody, named Mike Hagios.

I’ve known Mike for over a year now, and I want to give this guy a massive hand.

When I first met him, he was well over 300lbs and he had just recently decided to make changes in his life, his diet, and had just begun lifting seriously.

He just sent me a picture wearing the Diesel 3-Leaf Clover Shirt, and I was truly blown away.

mikeclover mike-back

It’s been a while since I’d seen him, and when I saw how trim he was looking, I was so proud of him for all of his dedication and hard work.

This dude not only hits the weights, but he routinely swims and has even started practicing jiu jitsu. Plus, he even has a group of people he trains with, and helps them with their training and weight loss goals, too.

On top of how well he’s doing with his diet and training, this fella ALWAYS has a smile on his face, and I’ve never heard him say a single bad word about anybody.

I feel honored that Mike ordered not 1, but 2 of the Diesel 3-Leaf Clover Shirts.

In fact, I’d say that Mike personifies EXACTLY what this shirt is all about.

You see, Mike doesn’t just “wish for weight loss.” He isn’t seeing his results because he’s “lucky.”

Mike goes after it and makes it happen.

Mike doesn’t need luck to reach his goals, because he puts in the work.

The common belief is a 4-leaf clover is good luck, because it’s rare.

Well, I say people like Mike are rare. Most people want everything handed to them, and they’re unwilling to lay it on the line for their goals.

The back of this shirt says “Who Needs Luck?”

Because, who needs to depend on luck, when your MINDSET, your MEALS, and your TRAINING are all where they need to be?

I know there’s a TON of you out there who approach training, eating and life in this manner, and you can show it with this awesome shirt.

Order yours TODAY and show people that with all you do, all your preparation, your discipline and desire, you don’t need luck to reach your goals!

No Luck Needed
Red Print with Black Arm Trim

Red Clover / Black Trim

No Luck Needed
Orange Print with Orange Arm Trim

Orange Clover / Orange Trim

Keep up the good work, Mike! Just a little ways to go until you reach your goal, brother – I know you can do it!

All the best in your training, Diesels!


Slaughter Sets – End Your Muscle Building Workout Right

Thursday, March 20th, 2014

I recently wrote about Slaughter Sets here: Slaughter Sets.

Here is the latest installment in the Slaughter Set Legacy. Try this out if you dare.

Set up your own Slaughter Sets, by following the guidelines here => Diesel Crew Slaughter Sets

All the best in your training,


Slaughter Sets: Take Your Training to the Next Intensity Level!

Wednesday, February 12th, 2014

Slaughter Sets – SICKEST PUMP EVER

This article will show you how you can pack a ton of training into a short time, resulting in an amazing pump to your muscles, better muscle gains, and more fun while you train. You will burn more calories in a short time and look forward to training even more because lifting becomes competitive. Enjoy!

I had seen Khali Muscle introduce these ultra-volume workouts where he was doing something like 500 reps, and I wanted to try them THAT DAY.

But I thought, how can you make these work if you have a partner? One dude is going to be standing around for a long time, and that sucks!

I thought about it for a bit, and I figured it out.

We gave the idea a try and it worked awesome. We started calling them Slaughter Sets.

Here is how to set up a Slaughter set with more than one person training, so both or all people get a killer workout WITHOUT having to stand around waiting while the other guy trains his ass off.

How to Set Up Slaughter Sets

Slaughter Sets are comprised of the same number of exercises as the number of people lifting. So, if there are two people, there are two exercises. If there are three people, three drills, etc. We have done these with up to 5 people before and they work great.

The Dictator: Regardless of how many lifters and exercises you have, one of them is called the Dictator. This is because that lifter dictates the speed of the set, because he has to hit 100 reps. Once he hits 100 reps (or whatever desired number you select), you take a short break and switch positions.

An example of a Slaughter Set combination for two people is Push-ups and Barbell Curls. One lifter starts out on Push-ups and goes until he hits 100 reps. He can group the repetitions however he wants to and take as many rest-pauses as he needs.

While he is doing this, the other lifter is performing as many reps as possible in Barbell Curls. He can rest-pause as often as he wants, too.

This can become a competition between the two lifters.

You can time how long it takes each person to finish the repetitions and see who can do it faster. You can also keep track of the number of repetitions each dude gets in the non-Dictator lifts, to see who can get more reps there too.

What you end up with is between 5 and 10 minutes of super-high volume training, unbelievable pumps, and a very competitive atmosphere in the weight room that will bring out the best of you and your partners.

Here are a couple of examples of Slaughter Sets we have done recently:

Slaughter Set 1: Triceps and 2HP

Dictator: Banded Tricep Push-downs
Also Performed: Two Hands Pinch Lifts

Slaughter Set 2: Shoulders and Abdominals

Dictator: Banded Front Raise
Also Performed: Ab Wheel Knee Roll-outs, Band Pull-Aparts

These are just a couple of awesome Slaughter Sets we have done recently that we actually caught on tape, but we’ve done a few more. We even did one combo when we have 5 dudes here.

Freakin’ awesome.

When it is as cold as it is outside, and you don’t want to go for a jog, or pull the sled out in the snow, this is a great way to burn a ton of calories in a really short time, while also getting the benefit of the mean pump.

In short, they will change your life.

All the best in your training,


Baseball Season Will Be Here Soon – Is Your Grip Ready to Go?
If not, you better get Ultimate Forearm Training for Baseball

Cold Weather Training – Don’t Let The Cold Freeze Your Workout

Monday, January 6th, 2014

How to Prepare for Training in Cold Environments

A few weeks back, I put up a post about the Possible Benefits of Training in the Cold.

Shortly after that, there was a request on my friend, Elliott Hulse’s YouTube Channel about how to get better workouts when training in the cold.

Now, Elliott is from Florida and camps out in the Palm Trees with crocodiles, so cold weather training isn’t something that he has to worry about too much.

So I wrote him a quick note and let him know I’d be glad to help him out. So I put together a couple of videos for his channel.

Part 1 – What to Wear for Cold Weather Strength Training

Part 2 – How to Warm-up and Stay Warm for Cold Weather Strength Training

If you have any other tips, please leave a comment below. I don’t want anybody’s workout suffering because of these frigid temperatures.

More Resources on Cold Weather Training / Warming Up Better

Article: Benefits of Cold Weather Training

Killer Conditioning Combo for Cold Weather Training

MAKE it a GREAT Day!



The Morning Ritual Just Got Greener

Monday, October 14th, 2013

Every morning, I start my day with the same exact routine, whether I am home, in a hotel, or at a friend or family members house.

You see, about 4 years ago, I was having a run of nearly daily headaches.

This is kind of what the headaches felt like

Every day I went to work, the headache would start about 9 AM.

That meant the daily dose of Tylenol or Advil or some other pain relief pill.

Sometimes it worked a bit, but usually it did nothing.

I knew it wasn’t migraines. I’d had migraines before, and these weren’t that bad. They didn’t stop me in my tracks. They were just that dull, annoying, ache, that never changed, kind of like when the radio dial isn’t quite exactly where it needs to be for the station to come in perfect, and you are stuck with that little bit of static over top of every song that plays.

You know what I mean.


The static where it’s not Ice Ice Baby that’s playing, but Zice Zice Baby.

I knew it wasn’t a sinus infection. I’d had those before, too. I still do to this day. Generally, once in May and once in September my cheeks, forehead, and sinus cavity gets so filled with junk and the tissue so inflamed that every step feels like someone jabbing me in the sinus cavity with a pitchfork. And the only way to sleep is by placing my face on top of my fist so that the skin is pulled off to the side.

And I hadn’t had any head injuries, thank god, so it wasn’t some kind of trauma that had set these things off.

So I began looking at what else could be causing these low-grade daily headaches.

And the hunch that I came to was “maybe I was dehydrated?”

So, the next day, when I got up out of bed, I used the toilet, and I walked straight to the kitchen.

There, I filled up a glass of water, about 12 to 16 ounces, and drank it down. Then, I did it again.

My hunch was that I had somehow gotten myself into a rut of dehydration. I hypothesized that I was going to bed dehydrated, waking up dehydrated, and going through the entire day dehydrated, and this was causing me to have this crazy, nearly hungover, type of headache.

And I was RIGHT.


Once I downed that water, it was like I had hit the re-set button on a bad game of Super Mario and was able to start over from the beginning.

That day at work, it felt awesome to be able to look at other Managers in the eye without having to squint if there was a light behind them. I could sit and have conversations with employees without shuddering in pain if their voice was high pitched. And my workout that night was the best I’d had in a long time.

Every Day Brotherrrrr

So now, every morning, since then, with only a handful of exceptions, I have started the day with the Morning Gulp – 24 to 32 ounces of water, depending on how big the actual glass is, and I always will from now on.

But tomorrow, I am running a new experiment.

You see, my good friend Mark, with whom I train Back and Triceps on Friday mornings, pointed out something that I have been over-looking all year.

The water that I have been pouring down the sink after steaming my vegetables every other day or so, is most likely LOADED with nutrients and vitamins. So, today when I steamed the latest batch, afterwards I poured it into this giant plastic glass, and even though it looks like alien urine, tomorrow, I will be pounding this like a Keystone Pounder instead of just plain water, broccoli stubs and all.

Left-over Water from Steamed
Broccoli, Green Beans, Cauliflower, and Carrots

The idea is that tomorrow I will not only start the day off with a burst of hydration surplus, but also get a shot of vitamins and nutrients along with it.

Can’t wait brother.

Are You Chronically Dehydrated?

A quick google search on dehydration will tell you that an estimated 75% of Americans are chronically dehydrated.

When you consider that it takes only a 1% dehydration level to drastically decrease your mental focus and physical prowess, let alone cause headaches, it is worth it to sacrifice the 30 seconds of your morning in order to jump start your hydration status.

Yep, 30 seconds to fill and chug two glasses of water, first thing in the morning.

Risk of Water Intoxication


Naturally, if you drink too much water, it can reach levels that are considered poisonous, even carrying the names “water poisoning,” “hyperhydration,” and “dilutional hyponatremia.” So, you can’t go overboard here. I am not a doctor and have no idea how to figure out how much is “too much.” So don’t try this until you talk to one about it.

Either way, if you aren’t drinking enough water, you’ll know it when you take a leak throughout the day because your urine will be yellowish, or if you’re really dehydrated, then it will be like neon orange, and you’d better start drinking more water.

Why not get ahead of the curve by drinking it first thing upon waking up?

Start with just one glass.

Give it a try and let me know how you feel by leaving a comment below.

It’s been roughly 6 months since I’ve gotten a legitimate comment on this site. I half wonder if anyone reads this site anymore, since I get no feedback, no props, no complaints, nothing.

All the best in your training,


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