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Saturday, June 29, 2013

Salem, AL Personal Training: 300lb Bench Press coming back from back injury

300lb Bench Press
Bench press 300lbs x 1. Had to re-qualify for the 300 club after laying off from the strained back. Back was good. Time to get back in the fight. Bringing the pain on a Friday night. I gotta keep at it. Fitness is a journey not a destination.

Salem, AL Personal Training: Bench Press Finisher Set 245lbs x 10

Bench press Finisher Set 245lbs x 10
245lbs x 10 finisher set. Back and shoulder was good. Gotta keep pushing but must train smarter while training harder.
#eddiewouldgo #warriorspirit #fitness #fatloss#workouts #weightloss #workinprogress #neverquit#motivation #trainingforlife#dempseysresolutionfitness #slingshot#strengthtraining #weightlifting — with Eric Dempsey at Dempsey's Resolution Fitness.

Thursday, June 27, 2013

Does Your EGO Run Your Fitness Plan?

Does Your Ego Run Your Fitness Plan? Do you do EGO fitness training? What I mean by that is, do you do workouts that you are used to, what you are good at, what you are comfortable doing? Do you stay in your comfort zone?

Muscle heads, cardio queens and runners do this alot. They just keep on doing the same old thing in one form or another. They might switch it up from one form of exercise to another, but they are still operating in their comfort zone. Progress tends to be minimal even though they may get better at whatever they are doing.

So you have to ask yourself why are you doing what you are doing? You have to have a clear goal. If you want to change your physique, does training for 10Ks make sense. - The answer is no. If you love running and want to run 10Ks because you love it, then it makes sense. If you want a bodybuilder physique and all you do are arm curls - that won't fit into the make sense column. 

Some people use fitness training in groups to feel good about themselves. Lifting heavier weights than others, out running slower people or doing more reps of endurance based exercises than others in order to make yourself feel better, to impress others and to receive praise from others are not good fitness goals to have.

Back in the day, during my decades of running, there was always one guy who was really good at running and not much else. He would always take us on a death run for PT along his favorite route. We called this EGO PT (Physical Training).

It never did anything good for anyone, caused many injuries but it made that guy feel like a champ. - That's not leadership, that is ego and comfort zone. Don't be that guy.

When it was my turn to run company PT, many times, I would place a strength event at the end of a 5 mile run. The EGO PT people would call me out and ask why I couldn't keep up with them and generally talk shit the whole run - BOOM - until the end.

One time, I placed a weight bench with a 225lb barbell on it, at the end of the run route and said at the completion of the run, everyone had to do one set of max reps with 225lbs.  Of course, none of the runners could do even one rep. I could pull off 5-10 reps even after having a 5 mile run kick my ass. 

They would all say how stupid that was and walk away. That was the point. If you have no strength in general and all you do is run, how functional is your fitness plan, when you can't do something physically demanding at the end? Not very functional at all. I couldn't run as fast as they could but when I got where I was going, I could at least do something. 

The endstate is: if you are doing what comes easy to you, what you are good at and you never drift outside your comfort zone, then you will be limited in what you can accomplish. If your goals don't match your fitness training, you will be disappointed until you start using the right tools for the job. And if your goal is to impress people and get attention, you might want to take a look at that. Train to accomplish your goals and not to feed your ego.


Wednesday, June 26, 2013

My Get Lean Program Finished For Now

Photo: My fat pic coming off of the get lean program. Slowly transitioning back to the strength program.                 #fitness #strength #fatloss #nutrition #weightloss #dempseysresolutionfitness #workinprogress

My fat pic coming off of the get lean program. Slowly transitioning back to the strength program. Time to eat big and start hitting the big weights. 


Sunday, June 16, 2013

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Dempsey's Resolution Fitness

I used to get smoked on 5 mile runs by a fat guy!

So yeah I used to run with a guy during one of my tours at the Reconnaissance and Surveillance Leaders Course with the Ranger Training Brigade. 

We used to do the Ranger 5 mile standard run a lot. This guy had a pot belly and didn't look in shape at all. But he would max his PT test and smoke the 5 mile run under 7 min miles every time. 

He would leave me in the dust. Nobody believed that he could score so high on the PT events because he was fat. He wasn't the only one I encountered during my 20 years in the Army or 25 total years of doing crazy cardio everyday. 

I trained alongside many guys who didn't look in shape but they could do amazing things. Endstate: Performance and body composition do not correlate and one doesn't necessarily impact the other, the way traditionalists claim. 

Make sure you know why you are running. If you run because you are an athlete or soldier, then train accordingly. If you run because you like it, then enjoy yourself and do whatever makes you happy. But if you run because you are trying to lose weight or for body composition, then you need to do it right. 

Couch to 5k programs, 5k's, 10k's, mud runs, half marathons and marathons have nothing to do with getting lean and are not efficient for that at all. Those programs are designed for nothing other than to get you to complete a distance for time.

Train for the task at hand and don't try to swim in a bathtub for open ocean swims. 

If you want to learn effective training techniques for performance or body composition, let me know and I can show you how to train effectively and efficiently for your specific goals.


Military Strength & Conditioning Training

Here JP demonstrates WOD Inferno at the Salem location. This is an example of the type of training conducted here. Old school, nothing fancy, no shiny name brand crap. Just hardcore strength and conditioning training using proven old school methods with science based, modern, cutting edge training protocols. This WOD looks simple but it is one of the quickest and hardest workouts I've ever done.
If you think you are in good enough shape, anyone is free to come out and test against the clock.
These methods will get you in shape faster and more efficiently than any name brand method out there. Talk is cheap. Come out and see for yourself.

Dempsey's Resolution Fitness

Saturday, June 15, 2013

My Summer Get Lean Program 4 Week Wrap Up

The 4 week Summer Get Lean Program has ended after finishing the 10 day re-shock module. This is it for now. I will share some lessons learned. But first my meager results.

So the total damage or lack of damage ended up being as such: I lost 8lbs, lost 2.7% body fat (hand held bio-electrical impedance), and lost 2 inches from my waist. I tightened up, got a little more defined, lost some water retention, detoxed the body, improved my nutrition planning and water consumption.

Ok, so back to lessons learned.

Fitness Training: I strained my lower back (old injury) using heavy weights, when I should have stuck to lighter weights with higher reps during this stage of training. That hampered my ability to execute hardcore metabolic conditioning training and reduced the effects of the nutrition program. When you are trying to get lean, keep things light and fast. You can go heavier but keep the reps higher with less rest. HIIT, tabata, sprints and metabolic conditioning are your keywords for lean. I need to get better here.

Intermittent Fasting: I also learned about longer fasts with intermittent fasting. I did two 36hr fasts after months of only doing 16hr daily fasts. The long fasts of 24-36hrs really sucked. I won't be doing anything over 16hrs again. Some people swear by it. I think its stupid and miserable. 16 hours will be my daily max.

Even my 13yr old son Mike, joined me in my 2nd 36hr fast and he pulled it off with me. He ended up losing 8lbs and 2.5% body fat this past month.

Metabolic Typing: I offer this to my clients to learn more about what type of person you are. There are 3 metabolic types. Protein type, carb type and mixed type. I am a protein type. You need to know which type you are if you want to make gains in your get lean efforts.

Carb Cycling: So I learned that I am a dumb ass. I did carb cycling before separately and I didn't do well on it, nor did I like it. So doing it again combined with high / low calorie days didn't work for me at all. Many swear by carb cycling and I believe it is the carb types and mixed types that respond to carb cycling well.

Clean Eating: I had my kids off and on quite a bit more than normal this past month. Kids make it difficult as all the mom's always tell me. There are no excuses. I simply caved in many times to have fun with my kids that I don't see enough and we ate feel good food and had fun. Didn't help the get lean program and I don't care. When my kids weren't with me, I ate like a paleo caveman. Meat, nuts, veggies and some fruit with tons of water. That works for me every time.

Find out what works for you. I know now that 5-8 evenly sized, frequent meals (old school bodybuilder style) works for me every time. High protein, medium fat and low carb works for me every time. Big picture paleo and primal guidelines of meat, nuts, veggies and fruit, with water, works every time for me.
I know that 16 hours of daily fasting works for me. Combine all of that stuff together and there is my nutrition program for ME. You have to find out what works for you in each of those categories. Experiment and test stuff for at least 2 weeks at a time. There is no one answer. There is only the answer of what works for you.

Hope this helps. Thanks for following me on this past month. I will do it again shortly. If you like my posts, please like, share and comment. Thanks

Dempsey's Resolution Fitness

Friday, June 14, 2013

Meal Of The Week For Busy People: pork loin, almonds and kale

Photo: Prepared meal: pork loin, almonds and kale. #nutrition #healthyeating #fatloss

Prepared meal: pork loin, almonds and kale. Prep your meals in advance and put them in containers.


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Friday, June 7, 2013

I lost 8.5lbs in 3 days! My Summer Get Lean Program: 10 Day Re-shock Update

The start of the 10 day re-shock module has started with a low cal / low carb day followed by a 36 hour fast.

 In the last 3 days, I have lost 8.5lbs (Water) and an inch off the waist and have tightened up alot.

Water retention is the final thing that keeps you from seeing muscle after the fat is gone. Still have plenty of fat to lose but less than before.

So I'm working all the angles to get the body to react. Hormone response and leptin level adjustments are big factors with the fasting and carb manipulation.

I'm half way through the 36 hour fast with lots of coffee and water. Energy levels are good, hunger not too bad.

Still a work in progress. But I'm doing better than I was doing yesterday. Stay tuned.

Dempsey's Resolution Fitness

Thursday, June 6, 2013

My Summer Get Lean Program: Update

Switching things up with the get lean program. Going to do Carb Cycling (hate it), Calorie Cycling (high / low cal) and Intermittent Fasting together for about two weeks to mix it up. Also going to attempt some 24 and 36 hour fasts. Should really suck but should really rip the fat off if I can hang. Also going to try high intensity interval training mixed with low intensity steady state cardio. So today is Low Cal / Low Carb day 1. We shall see... Stay Tuned. If you want to try this program, let me know.

Eric Dempsey
Dempsey's Resolution Fitness

Wednesday, June 5, 2013

My Summer Get Lean Program 2013: Week 3 Update

So week 3 was rough as expected. My back was sore from last week's deadlift mishap. Workouts were light. Food was only on track part of the week. Progress was stalled. Actually went up a pound and a percent in bodyfat. Not too happy about that but I expected as much.

Things are better with food now, water has been increased with the hot weather.

Back is doing better so workouts are now picking up. Hoping to make up for this delay next week.

When you have a bad week, you shake it off and do better the next week. Life has a say in how things go, so you have to roll with it and step forward. That is the plan. Never Quit.

Stay tuned.

Dempsey's Resolution Fitness

Tuesday, June 4, 2013

21 Days For $21: Summer Slim Down Program

Jump on the 21 day Summer Slim Down program for only $21. Regular price $120 per month.

Limited time offer

For new and returning clients only.

Only taking the first 10 people.

Come try a free trial workout to see if you like it.

Receive up to 5 small group classes per week.

Class schedule
Mon - Fri 12-1pm
Mon-Thu 7-8pm
Fridays 5-6pm

Targeted Fat Loss Cardio Program, Nutrition coaching and 6 week meal plan included.

Address is County Road 2087, Salem, AL 36874

House Number 183
In the Haley Woods Subdivision off of RT 169N 

Call / text me at 706-573-4236 or email me at

Dempsey's Resolution Fitness