When Elvis would workout at the gym he would TCB baby!

I have not come up with an official name for my workout routine. Like I said yesterday it is based on another workout by Steve Kamb called ‘PLP’. My version is TCB LP2. I guess I should call it The Elvis. Yes, it is a bit reaching but follow me here. Elvis was always TCB, or Taking Care of Business and put out a bunch of LPs. And if Elvis were to workout like when he was doing his karate, you know he would TCB!

So what does TCB LP2 mean? It stands for Tuck Crunch Ball / Lung / Push-up / Pull-Up

Do whatever order you want during the workout although I would recommend doing an exercise between the push ups and pull ups.

First let’s go over the moves.

Tuck Crunch Ball will take care of the abs part as well as the core that is so important.

It looks like this-

tcb Tuck Crunch

A picture is worth a thousand words so I think we have that covered right?

Next I would do my Pull Ups

I would recommend a neutral grip if you can. If you do not have a bar with those types of grips don’t sweat it.

What is the difference between a pull up and a chin up? What is neutral grip? A chin up has your palms facing you while a pull up has palms facing away from you. Can you guess what a neutral grip is? Yep. Palms facing each other. What is the difference as far as muscles worked? Not much. Both will primarily train your back and lats and biceps. There is just slight differences in the angle in which the muscles get their workout. Chin ups put your biceps in a stronger line of pull so they will typically workout your biceps a bit harder than pull ups will. On the other hand, pull ups may work your lats a bit harder. For this reason, it you can not do neutral grip I would alternate between pull ups and chin ups every other day.


Stand feet together, and step back to do your lunges. I would suggest stepping back instead of forward. It is a little easier on your joints and a little harder to balance. Yes, harder to balance is good as it makes the muscles adapt quicker.

tcb lunges

Push ups

Do we really need to go over that? I think we have all done push ups before or have seen them done. Just remember to keep your back straight during your workout.

Also play around with the position of your hands. Generally you will want to keep them slightly wider than shoulder width. Try experimenting with a wider stance or even try some diamonds where you have the tips of your index fingers touching at the same time your thumb tips are touching while palms are flat on the ground directly below your chest.

So how many to do? This program lasts 60 days. On day one you start with one repetition of each. Day two do two of each. Day five do five of each. See the pattern here? :)

Ok, I know what you are thinking. No. You will not be doing 60 reps on day 60. Ok, you will but not all at once. Do whatever you need to do to keep the sets even and around 8-12 reps each set. So for instance on day 50 you could do five sets of ten reps. Try not to get too crazy figuring out the math. It really does not matter. It is just a workout. It is supposed to be fun.

The main thing is this is designed to put stress on your body and have it adapt to the daily increased work load. The other thing is to have fun.

What do you do after day 60? I don’t know. What do you want to do? How about keep going? How about going to a gym? Whatever you decide just have fun.

Keep in mind. I am not a doctor and I do not even recommend you do this exercise program. I just offer the idea and tell you what I am going to do. You make your own decision. If you do take on Elvis – TCB LP2 let me know how it worked for you.

The Gym – To go or not to go?

I got the bill in the mail today. Seems my annual gym membership dues to Las Vegas Athletic Club is due again.

I was trying to remember the last time I went to the gym. I know it has been since I moved to the south side of the valley. I used to go to the gym almost every day when I was up in The Penthouse mid-town. I would go every night after work or after going out to the club and do my aerobics in preparation for Tough Mudder.

tcb stair master workout

I lived on my own so coming home from the gym at 2 or 3am was no big deal as there was no one to disturb. Then the fire at The Penthouse forced me to relocate and I moved in with Brenna at the Art House in the south side of the valley.

I started going to the LVAC in this side of town but I do not like it all that much. Everyone there at this gym seems to have a trainer and be pretty and girls there roll their eyes at me and I am not even looking at them. (Brenna says I am imagining it.) A

ll the guys walk around with their half gallon or often full gallon jugs of water or who knows what they have got in there. It is just intimidating. All I wanna do is go in to the gym and do my workout and not feel judged. It was cool at the other three locations but just this one in the south is bothersome. Probably ’cause it is the more richey rich side of town with people who can afford the later fashion and trainers and all that.

gym with jug

Maybe I really just need to work on losing my ego first?

So anyway I decided, after Tough Mudder, which was in October, to take a couple months off from the gym. Then the fire in November resulted in the relocation. I went to the new LVAC location a few times and then started dragging my feet each morning on my way there. One too many “I’ll just go tomorrow”s turned in to weeks and then into months. They say it only takes 21 days to form a habit. Now it has been a year and I have not used my membership at all.

So the question is do I renew or not? It is even a question at all because I have a smoking deal there as I became a charter member years ago when they broke ground on the gym location near my first house. If someone joins now the dues are $22 per month but I am locked in at $8 as long as I do not let the membership lapse.

In the mean time I have been thinking about coming up with my own exercise plan. It is modeled after a program called LPL by Steve Kamb. It is very easy to start with and gets progressively harder as time goes on. The best parts are it does not involve going to the gym as you can do this routine anywhere and it works on creating exercise as a habit. It only involved two pieces of equipment that you may already have.

One of the problems with going to the gym or working out is when one does not see immediate results. Another is the soreness associated with jumping right into a workout routine. This work out routine will not bring massive immediate results. It will however get the body used to working out and constantly stressing it to make it stronger. By the end of the cycle maybe you will even have developed the habit of working out and come to enjoy it even more.

That is pretty much the point. Nothing wrong with that right?

Join me tomorrow for part two where I describe TCB LP2.

Until then…

Learn a new skill

My good friend Michael sent me an article he found at Cracked.com yesterday entitled “6 Harsh Truths That Will Make You a Better Person” by David Wong. You can read the whole article here. As usual I was really busy playing poker online and watching funny cat videos intently reading The Sky Is Not the Limit: Adventures of an Urban Astrophysicist by Neil deGrasse Tyson but if Michael sends me something and tells me to read it I know it must be important. I went to the kitchen to make a yummy protein shake and came back to the computer to settle in for what was sure to be a good read. I was not disappointed.

Look, if Michael says to read something, do it. Period. Still, I know you are busy so let me save you a minute of time. Here is what I consider the most important part… no, I am wrong, it is not the most important part but it is my challenge to you. How about try it out? Feel free to leave a comment as to what you plan to do. I would love to hear it.

learn new skill chinese

“So how about this: Less than one year. The end of 2014, that’s our deadline. Or a year from whenever you read this. I’m going to say let’s pledge to do anything — add any skill, any improvement to your human tool set, and get good enough at it to impress people. Don’t ask me what — heck, pick something at random if you don’t know. Take a class in karate, or ballroom dancing, or pottery. Learn to bake. Build a birdhouse. Learn massage. Learn a programming language. Film a porno. Adopt a superhero persona and fight crime. Start a YouTube vlog. Write for Cracked.”

Here I will break it down for you even further… Here is your goal for the next 12 months- add any skill, any improvement to your human tool set, and get good enough at it to impress people.

PS- If you are stuck for ideas for your new skill try reading The Four Hour Work Week blog by Tim Ferriss or reading Colin Wright’s blog. There they will give you plenty of awesome ideas for your new skill set and many helpful tips on how to learn faster and easier.

What new skill(s) are you interested in learning? Let me know in the comments below.

The Princess Bride: Prepare to Die! game


“Hello. My name is Inigo Montoya. You killed my father. Prepare to die.”

Hang out with me for any period of time and you will soon learn The Princess Bride is one of my all time favorite movies.

Here are a few neat items from The Princess Bride I found today on Amazon.

[easyazon_link asin="B00FU9ZIH6" locale="US" new_window="default" nofollow="default" tag="troysblog-20" add_to_cart="default" cloaking="default" localization="default" popups="default"]The Princess Bride: Prepare to Die![/easyazon_link]


[easyazon_image add_to_cart="default" align="center" asin="B00FU9ZIH6" cloaking="default" height="500" localization="default" locale="US" nofollow="default" new_window="default" src="http://ecx.images-amazon.com/images/I/51YKyeMAQbL.jpg" tag="troysblog-20" width="500"]The Princess Bride: Prepare to Die![/easyazon_image]

A party game in which players fill in the famous phrase ” Hello. My name is Inigo Montoya. You killed my father. Prepare to die.”‘ with ridiculous names and activities: “Hello. My name is Mandy Patinkin. You drank my milkshake. Prepare to die.” Players use two decks – the My Name Is deck and the Prepare to Die deck – to construct these combinations, with the goal being to please the whims of the round’s judge.

[easyazon_cta add_to_cart="default" align="left" asin="B00FU9ZIH6" cloaking="default" height="43" key="tall-light" localization="default" locale="US" nofollow="default" new_window="default" tag="troysblog-20" width="120"]The Princess Bride: Prepare to Die![/easyazon_cta]


You may also be interested in…

[easyazon_link asin="1582679517" locale="US" new_window="default" nofollow="default" tag="troysblog-20" add_to_cart="default" cloaking="default" localization="default" popups="default"]Storming The Castle Card Game[/easyazon_link]


[easyazon_image add_to_cart="default" align="center" asin="1582679517" cloaking="default" height="398" localization="default" locale="US" nofollow="default" new_window="default" src="http://ecx.images-amazon.com/images/I/51dkLUXUUKL.jpg" tag="troysblog-20" width="500"]Storming The Castle Card Game[/easyazon_image]

Storming the Castle is a fantastic, fun game based on the classic film, “The Princess Bride.” Fight man to man in sportsman like combat to beat your opponents to Humperdink’s castle to rescue the fair Buttercup from marriage. Make your way through the Fire Swamp, the Ravine, and up the Cliffs of Insanity. Game includes (58) Tactic Cards, (46) Pathway Cards, (1) Castle Card, (4) Standing Character tokens, and Instructions.

[easyazon_cta add_to_cart="default" align="left" asin="1582679517" cloaking="default" height="43" key="tall-light" localization="default" locale="US" nofollow="default" new_window="default" tag="troysblog-20" width="120"]Storming The Castle Card Game[/easyazon_cta]


And you do not want your guests to be go thirsty so you need these too…

[easyazon_link asin="B008DZWBXI" locale="US" new_window="default" nofollow="default" tag="troysblog-20" add_to_cart="default" cloaking="default" localization="default" popups="default"]Princess Bride Iocane Powder Pint Glass[/easyazon_link]


[easyazon_image add_to_cart="default" align="center" asin="B008DZWBXI" cloaking="default" height="500" localization="default" locale="US" nofollow="default" new_window="default" src="http://ecx.images-amazon.com/images/I/41Euycro60L.jpg" tag="troysblog-20" width="500"]Princess Bride Iocane Powder Pint Glass[/easyazon_image]

In The Princess Bride, the Man in Black challenged the kidnapper Vizzini to the ultimate battle of wits: one glass poisoned with odorless, tasteless iocane powder, and the other safe to drink. With no way to tell which one had been poisoned, Vizzini would have to outwit the Man in Black, choose the safe glass, and survive. Of course, we all know that the trick is to have built up an immunity to iocane powder and poison both glasses… but if you want to warn your enemies of your cunning plans, you can always serve the poisoned beverage up in this pint glass, which has a handy warning label: contents may contain iocane powder. 16 ounce glass is made in the USA.

[easyazon_cta add_to_cart="default" align="left" asin="B008DZWBXI" cloaking="default" height="43" key="tall-light" localization="default" locale="US" nofollow="default" new_window="default" tag="troysblog-20" width="120"]Princess Bride Iocane Powder Pint Glass[/easyazon_cta]


What other cool items from The Princess Bride are you aware of? Let me know in the comments.


the princess bride as you wish

Get off the path

Stop procrastinating was one of my New Year’s resolutions. I’m gonna get to doing that later but first…

Join me in the way back machine and go waaaay back to 2012…

My girlfriend and I were discussing what we would like to do for New Year’s Eve. We live in Las Vegas so there is a plethora of things to do here. We bounced about a few ideas. My first great idea was to hop to Paris but I had something I had to do here on the 1st so not this year. Miami was an idea but same reason for not going to Paris. The year before I was on the Las Vegas Strip standing right in the middle of Las Vegas Blvd and Flamingo with about ten million other people watching a really cool fireworks display. That sort of event, sort of like being in Time Square for the Ball Drop is one of those things that is cool once or twice but once you have been there done that… time to move on to a different fun and tasty experience.

Now I am closer to 50 than I am to 40 and even though I still love the loud music and going to rave clubs and such there are certain types of clubs I am not really the target audience for. Since I do not own a single piece of Ed Hardy or Affliction gear and I refuse to wear a dress shirt untucked, the bouncers and doormen with the hot dog shaped folds of skin on the back of their heads just let me wait in line…unless I know the DJ or the headliner.

Zowie Bowie (Chris Phillips) and Lydia Ansel

“Aw! I have just the best idea!”, I exclaim to Brenna. “Let’s go see Zowie Bowie at Red Rock casino. That place is cool. Zowie Bowie rocks! They will let us in too so bonus.” So I hedge my bet and call up my super talented friend Chris who is the leader of the band and get us on his list. Fast forward to 2 or 3 am and we had a BLAST! What a great way to bring in the new year. I mean Zowie Bowie is a must see show in Las Vegas as it is but on New Year’s Eve it was awesome. Real people having real fun. Not a bunch of egos who paid way too much money to catch a glimpse of some pseudo-celebrity like Kim Kardashian or Snooki who sit way over there behind a bunch of hot dog heads and barely, if at all, react or interface with the people who came (and paid big bucks) to see them. (Chris, by the way, was dancing in the audience and on the dance floor and stuck around after to take pictures and chat and such. Classy.)

So what is my point? Choose what you do with your time wisely. Don’t do what every one tells you you are supposed to do. Go a little off the beaten path, away from where all the sheep are and check out some green pasture. You might be excited by the gems you find out there.