A few strong things

Training is about adaptation.  Not only your body adapting to stress, but you have to adapt to your environment and situation.  John’s time is spread thin between touring with wwe and/or working on films.  This results in strange gyms and some unpredictable days.  It takes a great amount of effort to simply make it to the gym.  His training is based on percents when there can be some kind of normalcy and when there isn’t, he chooses his own weights inside certain parameters.  These are assigned through Mogy of course which is also used to track data. This was a few days just to check to see where he was strength wise after a long stint on a movie set.  With any kind of schedule, it is about picking a choosing the times to push.  If you go as hard as possible all the time, you will eventually burn out.  Once you have some training years under your belt, learn the difference between your strength when trying to maintain and your strength when you have some weeks to push yourself.



Gym Stuff

IT'S A DANCE OFF! @rusevig vs. @thelanawwe. Who won? I say it's too close to tell.

A video posted by Hard Nocks South (@hardnockssouth) on


A month long fullbody workout

Primarily for females who are experienced.  Don’t do more than 2 days in a row.

Day 1

A. Squat


Wk3-4:5,5,3,3, 10

B. Overhead Lunge (walking if possible)

3×8 per leg

C1. Seated Cable Row

Wk1-2: 3×12-15

Wk3-4: 3×8-10

C2. Incline DB Press

Wk1-2: 3×10-12

Wk3-4: 3×8

D1. Pulldown

Wk1-2: 3×10-12

Wk3-4: 3×8

D2. Hyper Ext

Wk1-2: 3×12

Wk3-4: 3×8 (hold weight if needed)

D3.  Any AB

3 sets


One other ab exercise

 Day 2


Standing Press

Wk1-2: 4×8



B1. CG Bench Press

Wk1-2: 8,8,6,6

Wk3-4: 6,6,5,5

 B2.  Barbell Curl



 B2.  Rear Dealt Machine

Wk1-2: 4×12

Wk3-4: 4×10


C1. Lying DB Ext

Wk1-2: 3×10

Wk3-4: 3×8

C2. Cable Curl 

Wk1-2: 3×12

Wk3-4: 3×8


D.  Standing Row Elbows Out



Choose 1:

70 burpee

15 min cardio

8 min jump rope


Day 3


Wk1-2: 4×5

Wk3-4: 5,3,3,3


B1 Frt. Squat


Wk3-4: 2,2,1,1 (doesn’t have to be max weight.  Just heavy and challenging)

B2. Box Jump (small box on and off)



D1. LEG Ext


D2. Overhead Side Bend (can use very small plates)

3x8 Per side


Leg Press


Wk3-4: 10,8,6


1 ab

3-4 sets


Day 4

10 min decent pace cardio


B1.  3 way shoulder


B2.  Single arm DB Preacher Curl on incline


B3.  Single Leg Ext



C1.  K Bell swing


C3.  Rev. Grip Pulldown




Barbell Complex (do 1 rep of each exercise then next movement)


Hang Clean

Front Squat


Back Squat