Telling it like it is, as always, here’s Marcus Colburn! Here’s a guy who’s knows that striving for perfection “is a work in progress, constant, like camouflage”.  HOOYAH Mojo Frog! AMM

“Teammates, ”‘HOOYAH – TRAINING’ IS NEVER OVER”. Check me out using my Perfect Pushups in combination with TRX gear at my gym. I have maintained my stretch through my workouts which is so important. Also, staying ready for anything through constantly striving for “PERFECT”ion is now a way of life instead of a diet or some change that I have decided to try for awhile — only to just give up & quit after not seeing the results that I expected immediately.

Yes, TEAM, it is a work in progress: constant, like camouflage. One has to strive for Heaven always but at least we can make it to the top of Mt. Everest!  We have to use all ways possible to reach the lofty goals of “PERFECTion”!

Repeat after me: HOOYAH, training is never over!”

Mojo Frog

Hi Gang, Marcus Colburn aka Mojo Frog here!  After a month or so back at it “PERFECT”ly, I’m already getting close to what I was when I left off months ago (remember that unfortunate collision?), so it’s all good. Train light at first and go for repetition, with an assist from your partners. Keep a log of your gains because of your “PERFECT” plans. So check this out…  I will probably train a solid 90-minutes before I go in for my “PERFECT CLEAN” bon vivant feast. That’s frog talk since my mom is from Paris! There are 2 schools of thought on this though. I just tend to use both. 

Why train hard before you eat a big meal?   That’s been a long time secret of mine since the days of my “Fat Steven Segal phase” (how do you like the pic of me and Segal in Vegas?). After you train very intensely, you’ll deplete the majority of your glycogen (Stored Energy) stores, sugars and fats in your blood stream. That way all the excess calories we consume go straight to our muscles, which will help us recover and repair faster. Bottom line, though, to be “PERFECT”ly honest, I still think your biggest meal of the perfect Navy SEAL deal, especially for muscle improvement; other than a big breakfast, should be WHEN your body deserves the calories. That will ALWAYS be AFTER a HARD workout. 

“PERFECT RECONSTRUCTION” That has been how I always made a comeback work! You have to decide what Methods will work for you. We are all different! That’s why they still can’t figure out why some quit BUD/S & some stick it out. Me, I always ate & drank every time I had the opportunity. After the chow hall I ALWAYS had my pockets full of anything I could grab — apples,carrots, tomatoes, oranges, & bananas! We would run all the time to meals & back & I was always dropping things from my overstuffed pockets. One time I dropped a stolen tomato out of my pocket while running back from the chow hall with a boat on my head. I couldn’t very well bend down & pick it up. That would have put more strain on my boat crew. So after the other guys ran it over with their boots; MY BOAT CREW LEFT KETCHUP FOR THE BLACK SHOES! (grins)))))))))) 

Where do you see the most strength gains?

HOOYAH

NUFF SAID!

Hey Team, Marcus Colburn, aka Mojo Frog here, your “Perfect” charge’ d’ affaire and I’ve got a killer tip that you can use to help you get wicked awesome results from your perfect products! Check out The Perfect Wicked Awesome Killer 100 Rep Workout!

I’ll make it simple for you as I know how confusing all this figuring out the correct tabulations can be (at least for me as I’m just a gym rat)

Keep working your way up till you can get 100 reps of everything. Now this may be quite a chore but it’s do-able.

• Keep your numbers low at first like 5-10 reps & do them on everything: pushups, dips, situps, pullups, & squats with no weight & you can even use the pullup bar at a waist level to aid you in the squats at first.

• Then keep a log on what your rep count was even if it’s 4. IT’S ALL GOOD! Just work it baby…

• Stretch when you get done with each body part worked & release myofibril tissue to allow strength to increase. This will give you the rest time in between sets. You have so many combos & “perfect exercises” to choose from that it’s astonishing or in my case dumbfounding!

You will not have to worry about where that workout deck of cards is or if you might have misplaced a few. All you need is your “wicked awesome perfect log note book” in order to track your progress, along with your very Own Customized Training & Nutrition Program!

“HOOYAHS”
NUFF SAID!
Remember, “THE ONLY EASY DAY WAS YESTERDAY”

Teammates, Who’s up for a Polar Bear swim on New Year’s Day? HOOYAH to CM SEAL Team blogger Tom Rancich — ringing in the New Decade!

Here’s Teammate Marcus Colburn with a challenge for the CM Teammates. He’s posting his goals for 2010 and he’s asking: WHAT ARE YOURS? Marcus, you have the floor! CHARLIE MIKE — ALDEN MILLS

“Hey Team,

Well it’s already here & it’s time to set your sights on the future. I’m going to make my battle for perfection even more intense by tossing out all the stuff that slowed me down in the past & intensifying all the things that worked for me. Let’s take diet for instance…. my practice of “eating perfectly clean” seems to have worked. So I will intensify that.

My working out too fast without paying close attention to detail definitely did not help further my cause. I love to workout & watching and listening to the talk of my results occurring at such a fantastic rate just made me go for it even more intensely. So, I pledge to think like a chess player: slow down everything & stay 3 moves ahead of my opponent/(injury or imperfection).

Looking back I have learned that it does not matter what others think of you. What matters is how you discern yourself. If I just keep my eyes on the prize — synonymous to staying 3 moves ahead of the game, then I can & will achieve my goals. I will “stay ready for anything” because “anything” just happens at anytime.

As 2009 draws to a close it’s nice to look back and see what we’ve accomplished over the past year (I’m the fellow in white and black under the Eiffel Tower, Summer 2009) and set some goals for what we want to achieve in the coming year.

What is your main goal that you’d like to achieve in 2010?

Publishing your goals like this for others to see will help get the wheels turning towards making your goal a reality.

Go for it team and let us know your goal for 2010! HOOYAH & HAVE A GREAT & PRODUCTIVE YEAR!!!!!!!!!!!!!

“NUFF SAID”

Marcus Colburn AKA Mojo Frog

Teammates — Here’s a question perfect for Marcus Colburn (and Thank You for keeping us on our toes with these challenging questions! AMM). Common sense warning: Marcus Colburn aka Mojo Frog is a former Navy SEAL and an extreme athlete and professional trainer. Make sure you adapt his ideas to your fitness level and have a Swim Buddy (aka spotter!) to work with.

Would the pullup handles fit around an Olympic barbell? I have an Olympic barbell set, and squat rack, and would want to use the Perfect Pullup through there, and I want to know if it would fit, before I decide to order. Thank you for your time. Here’s Mojo Frog!

As far as the perfect handles working on a barbell…

It does & will work on a barbell set as well as a squat rack as long as you do the exercises that they can be used safely for like…BACK WORK, as well as TRAPWORK. Doing shrugs, bent over rows & anything like that … don’t get the hooks in a position so they come loose by raising it the wrong way or too high. One just has to make it so the extension from the hook to the handle doesn’t get in your way. And there is an open end to the hook themselves that you have to be wary of! Just takes common sense. Just be safe because once you raise the bar over your head the handles don’t make sense.

TRAIN HARD WITH PASSION, GET RIPPED & STAY READY….

HOOYAH…

“NUFF SAID”

Cheers!

Mojo Frog

P.S. Teammates, here’s a quick health bulletin. It turns out that I need to have my cast on for 8 more weeks.. but that’s not going to stop me. I just work on my stretching, ab work & lots of legs.. hams, quads, calves. I still practice tai chi chuan. This activity & diet is sure to help me watch my (girl-ish figure) since no one else does…grins!

Just in from Marcus Colburn! Like Alden says, you have to be ready for anything. GO 4 THE GUSTO HOOYAH!! Turns out that yesterday, when I went for a run, instead of going around a steep hill, I went for the downhill. Started jogging carefully down, got a little speed going — OK, too much speed — tripped on a root and found myself somersaulting to my face. Needless to say, I have fallen from higher than that before! As I got up, I assessed the damage. Just some dirt around my knees and some embarrassment. Easy day.

Oh yeah, I almost forgot I had heard a ((((((SNAP)))))! It seems I broke my arm in two. Went to the hospital — they said, “You again?” I smiled as they x-rayed and put a cast on my arm. So I’m out of commission for a month but hey, I know I was going for it! I call it going above the call of duty Marcus Colburn

Marcus, Continue Mission and keep us posted!!

Jim, HOOYAH for sharing your fitness journey with military.com. Teammates, it will run on CHARLIE MIKE too but here’s a sneak peek. Here’s what I heard from the military.com team: “Great stuff! There is definitely a strong interest in SEAL content among our audience. I’ll make sure we promote this as much as possible. Thanks again.”

Thank you Jim!

CHARLIE MIKE — ALDEN

P.S. More teammate stories are coming — like Max on fight or flight and the importance of being ready for any and all contingencies. Stay tuned! AMM

I would just like to say thank you for your service to all of our veterans. To all of you still on active duty, thank you for keeping our country safe. God bless the United States of America!
CM SEAL Team blogger: Tim Grizzell

Alden, love this quote: If a man does only what is required of him, he is a slave, the moment he does more, he is a free man. Think about it, free men end up finding each other! They are truly “PERFECT”ly free men. Carpe Diem!
CM SEAL Team blogger: Marcus Colburn

CM SEAL Team blogger: Marcus Colburn

Hey team, ya know what I’ve noticed? You can use the different parts of the perfect products in many situations in a million places. Like the perfect pullup handles can be used in any gym or device because they have that perfect turning factor just like the perfect pushup devices & that is priceless! As you can see in my photos.

Any questions about anything? Fire away & fall back: just write this blog back with suggestions or questions in anything to make our days or yours go easier! PS… You will notice that I have the “perfect counter” hooked up at the top of a pullup cage to count either my head at the top or my feet kicking the top of the cage! “PERFECT”!

Marcus Colburn

CM SEAL Team blogger: Marcus Colburn

To recap, the key is to TRAIN your abs hard in the gym, just like ANY other muscle…with RESISTANCE! Nuff said, on to some exercises!

Just tonight I was doing 8 sets of 5 on weighted crunches with 30 seconds rest for my abs and man do they feel thick and rock hard afterwards. Sure, there are a lot of machines you can find at your local gym that will target your midsection, but…here’s a “Quick Bodyweight Tip” For Training ABS…

Most people are especially challenged with hitting their LOWER ABS. EASY DAY JUST TRY THESE “MMA-JUJITSU-HEAVYBAG SITUPS“(My own invention): as pictured (above) just wrap your legs round a heavy bag & start upside down & pop up & hit the bag with the knockout blows! Try this and send pictures to getfit@perfectpushup.com.

Or this might be an easier trick to try out today…

Find yourself a DECLINE BENCH and a bath-sized TOWEL.

* Roll the towel up into about a cylinder, about 6 inches high
* Lay on the decline bench with your head toward the top and your legs straight with feet on the floor
* Place the towel from left to right under your lower back and grab the bench behind your head with both hands to gain leverage
* The towel increases the range of motion in your abs and ALSO gives you incredible lower ab activation.
* Now, keeping your legs STRAIGHT, raise them in the air until you’re in the shape of a “V” and breathe out forcefully at the peak contraction point
* Lower your legs SLOWLY but don’t give them a break at the bottom.
* Raise them back up in the air and continue back and forth until exhaustion
* When your abs are toast, finish them off by bending your legs at the knees and doing “reverse crunches” in the same fashion, bringing your knees up toward your chest.

Really, any kind of exercise indirectly affects your abs so here’s the
secret trick team: Train hard with passion & get ripped & stay ready!

“STAND BY FOR HEAVY ROLLS”
NUFF SAID

Marcus Colburn

CM SEAL Team blogger: Marcus Colburn

Hey team, here’s a “little-known” PERFECT TRUTH about ABS.” Aren’t you annoyed every time you read a “how to get abs” article and all it says is the same old, same old? You know what advice I’m talking about, “You already have a 6-pack but it’s covered by a layer of blubber!” Duh! Tell me something I don’t know. And that’s true… SORT OF! You see, too many people have put in all the “hard work” to get to single digit body fat levels only to find that when the fat is gone… their abs are still FLAT AS A PANCAKE!

Wouldn’t that suck?

You bust your butt and diet your brain off till you get single digit body fat and all you have it a “flat stomach” like a skinny runner. Now I’m sure many would be happy with just a flat and firm stomach but let’s face it… the trophy of all trophies is a chiseled, dense set of 6-pack abs that you could bounce a quarter off of.

So here’s “THE PERFECT REAL TRUTH” about ABS. You actually have to HAVE “muscle” on your abs in order to achieve that chiseled, “popping out” look! Plus, here’s one more little “unknown” that will make getting a 6-pack EASIER…You see, the amount of muscle you have on your abs will determine whether you start seeing your “pack” poke through at 10% body fat or 6% body fat. I can see see my 4-pack at 13% fat because I have muscular abs. And TRUST ME…there’s a WORLD of difference in that 4% gap, as anyone who’s ever tried to “diet down” to single digit body fat levels will tell you! As far as I’m concerned, if I can look great at 10% body fat because my abs have more muscle and are more defined, then all the better…easier abs!

So you see, the key is to TRAIN your abs hard in the gym, just like ANY other muscle…with RESISTANCE!

Part 2: two exercises that will get you perfect abs.

Train hard with passion & get ripped & stay ready!

“STAND BY FOR HEAVY ROLLS”
NUFF SAID

Marcus Colburn