Top 10 workout music.

Since I am currently writing a simple story about sports and tournaments I would like to make a new ranking of workout music that could be a great material for workouts, workout competitions and pumping up motivational music. Forget rocky ... if you want eye of the tiger turn on the fucking radio, you'll won't find it here. To create this playlist I decided that the best music will be that, which will give not only that roush of energy, but also the feeling of undestructability and glory after completing your sets so you can listen to the "top 10 workout music" especially during competitions like on crossfit timed workouts etc.







10. Rob Zombie Demon Speeding



9. Quiet Riot Bang your head



8. Gun Word up



7. Joan Jett Summertime blues



6. Guns Roses welcome to jungle



5. ACDC Thunderstruck



4. Queen One vision



3. Supergroup (original by Kiss) God of thunder


2. george thorogood - bad to the bone



1. ACDC Highway to hell.

Splinter cell workout. Train like sam fisher.

Today I would like to introduce you to two magnificient realms- splinter cell game franchise and health&fitness.

First the game, this is the kind of franchise that at first seems totally boring. Why's that, because its a thief-clone or commandos-clone or the most cruel simplification - commandos-rainbow six variation. Whatever you want to call that- you are right, this game is not a fresh idea in game industry, it even uses elements as old as prince of persia (the old one... no not sands of time, the cga graphic game from the nineties). More of that, this game isn't all that realistic as we could expect from the Tom Clancy signature.

We play as Sam Fisher, an NSA operative. This is all new approach to spy games or even spy stories at all. Because Sam is not a agent like those in three days of condor or james bond. No, the idea was to create a both futurized and more realistic idea of an dirty work operative that does all clandestine work, from assasinations, surveillance to undercover ops. In short, Sam is the guy that "does it all" himself. And so, despite that the realism isn't all that realistic, it is still totally believeable, just like Jason Bourne Sam is a total man-trasher using various combat fighting systems including krav maga and swat techniques. All of them are real-life techniques which makes the game much more deeper and interesting.

To make story short, because I will make a separate article on splinter cell series, now lets get to our point.

Splinter Cell series introduce the player to parkour fitness, navy seals, krav maga and some other stuff we'll skip here. I will concentrate on fitness, trying to introduce you how to get into Sam Fisher kind of shape and psyhique. We all know that Sam Fisher was a Navy Seal, so coming from this point if you want to see what it takes, you should try typical navy seals workouts, not mentioning that you will need a really incredible pull-up and climbing abillity to get at least somewhat close to Sam Fisher. Oh my gosh where to start.

1.All of your training should include weekly :
1 Long Slow Distance workout for both running and swimming
1 Continuous High Intensity workout for both running and swimming
1 Interval workout for both running and swimming
4-5 Calisthenics Routines
4-6 Strength Training Sessions – 2-3 each for upper and lower body
4-5 Core Exercise Routines
Daily Flexibility Routines
Specific injury prevention exercises as needed

to make it short -
strenght in this case means flexing your muscles properly. That means using the weights you can lift 5-8 times max and lifting them slowly, with pauses and longer "negatives" (negative means when you pull up, you need to get down right ? Coming down/back is a negative)
endurance is core fitness and calisthenics routines. Remember, You'll won't improve much (or it will be much harder) without improving your strenght in separate exercises.
Calisthenics Bodyweight exercises like pushups, pullups, situps and their variations like dips, chinese pushups, wide/narrow pushups/pullups, knees to elbows with a chin-up, rope climb etc etc
intervals if you run it means go hard, then easy, then hard then easy again.
Core fitness improving your biggest part of muscles first (the small will follow), so that you will faster improve your fitness. The most simple idea is to improve your back and abs muscles because they often do most of the work.

Now you can ask how the hell this is associated with parkour, and where the hell are the reps ?

Parkour exercises resolve around strenght. Strenght is built when you overload your muscles. To move more easily around city obstacles you will need a great dose of strenght, which will mean alot of static exercises, like flexed arm hang with weighted workout vests (20kg) or ring dips with the same weight. You can flex your muscles by a 5 reps of 2 minute flexed arm hang with 20kg vest then there shouldn't be any problems for you with starting your regular sam fisher calisthenics like regular/chinese (aka divebomber) pushups, standard dead hang pull ups and regular dips and situps.

So typical strenght workout may look like this :

biceps - 5 reps of 2 min flexed arm hang (20kg vest or dumbell). Its ok if you cant do all 5.
triceps - 5x5 reps of 30-40kg weighted dips. Do them slowly ! Don't bounce up and down.
belly- 5x5 knees to elbows with 10kg dumbell.
one legged squat (10 second for a repetition) -5x5 with a weight if you can do more than 8 or 10
deadlift- use a weight you can lift max 5 times and do 5 sets
weighted steps, farmer walks etc...

max 2 minutes of rest between sets and exercises

Remember it is made the way you are supposed to fail during performing it. Because if you can do more than 5 reps in the set or exact 5 times then you aren't challenging yourself enough. Always use very heavy stuff here. Never do that "10kg 5 reps ... hmmmm i think im tired", you are supposed to fail in the process. Strenght is just supposed to improve your calisthenics.


Typical calisthenics routine could be (semi-advanced) :

3-5x8-12 pullups
4x25-35 pushups
4x20 dips
5x30-40 situps
5x50 squats or one legged squats

max 1 minute between the sets, max 2 minutes between exercises

If you can perform too many pushups or pullups make them timed. If you reach 100 pushups or situps in over 2 minutes, switch to either one arm or add weight or other.


What will this give you ? If you've got the balls and consistency, you can be sure you will get ripped really fast, you will be both fast and strong, proficient in most physical exercises.

And the coolest thing about navy seals is that all of the info you need is avalible free on their site. So I highly encourage you to at least try it, training is so damn rewarding that I can't even explain it. Just go to http://www.sealswcc.com/

Everything there is free, you will even get free nutrition info- there is so much stuff on that site that its a small university. All from the guys that took down bin laden. I don't think there can be a better recommendation for self improvement. Don't go to navyseals.com seal-fit or some other civil phony workouts. sealswcc.com is an official site of navy seals.
Here you've got Naval Special Warfare youtube channel http://www.youtube.com/user/NavySEALandSWCC

This game is one of the most inspiring game that I have played so far. It is this game that got me into krav maga training and navy seal workouts. If you still wan't more info (or check out the game) you can check:



Oh and by the way. If you would like to read real-life story of an delta force operatives that do pretty much all the stuff that Sam Fisher does, you can read Delta Force by Eric Haney. Highly recommend it.

Some other tv stuff on the topic:

Gunnuts, outlaws, creeps, serial killers...

It was the summer of 2007. Having no place to go and nothing better to do, with noone to meet as a full time lazy creep job I decided I will see a long awaited movie called the zodiac. I expected boring piece of crap about emotion-less investigation and boring trial scenes where in realistic costumes and photography I will numb myself with a 2 hour movie as I did on a regular basis. The premiere in my country was ... probably also around the 4th of july. Getting out of the army for a short time pass I felt that moment of a glorious freedom, an asylum from everything, I had a 3 day pass... So actually it got me pretty excited about going out and watching something all by myself without any reason at all. Well so during the warm evening I got into cool cinema where I could still smell the fresh summer air from the outside with some small dose of a typical smell from the cinema. Barely 20 people were in the room. No wonder, cause it was still pretty early.

So they finally played the movie. It all started like one of those "The wonder years" with a huge bag of american middle class idyllic peaceful life in the burbs. Thats the typical idea people have about the sixties and early seventies. In the burbs everybody knows everybody, everything seems the same when you pass by with a car like in the opening scene. 4rth of july, people are celebrating free time just as I did. From a grease-type of idylla the movie turns into "the car" type of horror movie, and the killer suddenly starts shooting in a slow motion high res 1080i resolution, with an incredible donovan lead song playback in the background. You just can't make any creep any cooler than that. Just shooting, no words, just the non-spoken-word.

The kind of mystery that you could very clearly see in the twin peaks series. Just where nothing bad can happen because everybody knows eachother someone suddenly a very intense execution takes place in the burbs. You can see that the characters are living their normal lives, some of them probably already know who it was just in the town's mysterious inner relations are not willing to relase any info regarding the crime. We are clearly set in a at least weird perspective where from the one hand we see a murder that shouldn't take place, in the other hand we see a portrayal of a man that rebelled and shaped a new reality of a crime- terror, in the end shaking whole state with very media-popular letters that the notority just spreaded his outlaw legend, just like earlier role model of John Dillinger. In the movie we can even see how the media and gov. authorities allowed a live tv session interview with the supposed zodiac. It is pretty much a perfect movie to watch on a balcony or backyard in a warm summer night, I tend to watch it every summer.

The Dillinger of the 60-70 portrayal is an surefire creep. But also it has the feel of a "new cool" creep. Movie does very well in delivering the ideas and feel of the bizarre reign of terror in california and the panic and paranoid chase after the terrorist which destroyed many lives and careers of that time. Now heres the part of the movie that changes perspective from a gritty violence movie turns into a movie in style of a epic story, of the strings of events that hapenned AFTER the murders, the hopeless investigation, the ruined lives and careers of the law enforcement, the frustration over missed chances and focusing on a bizzarre effect of a well performed terror campaign.


Movie shows and whats great we can actually feel how bad time shaped the rest of what was left after the official investigation, continuing obsessive paranoia around fading sheds of evidence, just like an really bad scar that hardly stopped bleeding. Thats what this movie is about, the scar on the system that have failed and the scar on the society that bleeded both emotionally and physically. But not on the official streams, movie focuses on the backdoor, the kitchen of whats going on around in the neigborhood.

If you like it, check the blu ray version ! Get all the smallest details from this movie, because it is one of the rare movies today that were filmed in Viper cameras by a real professional ! (sorry michael mann, your camera work sucks)