Client Recognition: Tonya Brockman

When I think of people who are fun to be around, easy going, but hardworking and honest Tonya Brockman rises to the top of my list! Tonya is an individual who takes instruction well and gives her best effort. She was proactive from the beginning, establishing a dedicated nutrition regimen before she even showed up at the gym. That is huge in the business of health and fitness! Most people have no inclination to correct their poor diet even after I start training them. They live in a fantasy world where just working out is going to give them all the results they desire. It’s almost comical. Tonya however realized that she needed to change her diet and took on that task like a champion. She made progress straight out of the gate, dropping 17 lbs. of fat, and increasing her strength at the same time! I really appreciate as a coach how much fun she is to work with, all the while staying on task to get the workout in with vigor. This is something that might seem simple, yet so many struggle with on a regular basis.

It’s always a joy to coach her through the workouts knowing that she is there to work and to enjoy herself as much as one can while going through a sometimes grueling workout. Great attitude goes a long way in life and Tonya is a perfect example of how to exhibit that quality.

She is well on her way to achieving her goals as long as stays the course, but I have no doubt she’ll have a problem doing that. Great job Tonya Brockman! You are the Rogue Training Garage client of the month and your title is well deserved. Keep up the good work and I’ll see you in the trenches;)

Coach David Wayne

Herbs that help you fight the Dark Times

The Dark times are among us…

You could take that many ways. Political or actual climate, spells to kill Voldemort, or perhaps the road that I meant to go down.


Winter is a time for reflection and rest, more sleep and less output, and for a lot of us, dark and dreary.

It is also a time that pushes down on us and makes us feel tired, sad, depressed, sick, cold, wet, etc…

Do any of these maladies occur for you? Are you willing to do something to help you get rid of them? Taking a

powerful Herb that can restore your constitution while taking away your stress? What I am offering today

is an element of nature that you can use for these very reasons and more. It’s name is Avena Sativa.

You can find Avena Sativa in plant form or processed for oils, tinctures, and the like. It is all natural and the

only people who shouldn’t really take it are those who suffer from Celiac disease. That is because Avena Sativa is the

proper name for Oats. Yep! Just good ol’ Oats! You can gain some good effects from eating a good quality oatmeal,

but I would recommend a tincture (Herb + Alcohol) to gain the medicinal effect of the plant in a more noticeable way.

Otherwise, I have not read of any other contraindications to supplementing your system with this potent little plant.

Unless you don’t like being horny… There are people who will claim it’s effect on your libido. Waking up in the middle

of the night and needing a hot sweaty workout with your partner;)

If you want to get the real effect of Avena Sativa you should find Oat Tops or a tincture produced from Milky Oats

which are a produced in a very brief period right before oats are harvested for food and at the same time in their

most potent form. This will give you the max benefit and here are some of the other effects…

  • relieve stress

  • strengthen and calm nervous system

  • muscle relief and recovery from magnesium

  • strengthen bones from calcium

  • Energy from Vitamin B

  • Resolve sleeplessness

Sound like you could use any Oats yet?! I know I can. Go out and get yourself some Avena Sativa and give it a try if

any of this rings true for you. Enjoy what you can during the winter and feel good enough to keep up your workouts,

health, keep the fat off, and have a strong and vibrant nervous system.

Stay Warm,

Coach David Wayne

Fat loss/muscle gain client results

Hey Portland!

I don’t have a ton to say today…

That doesn’t mean I don’t have something very important to write about!

Today I’m going to give some stats on my top five clients, new and seasoned, and the results they have seen in the last few months of 2018. This will include fat loss or muscle gain in pounds (depending on their current goals), and the time it took for them to achieve these results. All stats are based on body mass via scale, body composition measurements using the Parillo Caliper Method (9 point body caliper test), and combining them together to yield body fat percentage, body fat in pounds, and lean mass in pounds. This is a very precise way to read body fat vs. lean mass as it has a 97-98% accuracy rating.

The results are as follows:

Tonya: 17 lbs. fat loss (3 weeks)

Lewis: 17 lbs. muscle gain (16 weeks)

Colin: 14 lbs. muscle gain (10 weeks)

Adam: 12 lbs. muscle gain (8 weeks)

Mark: 16 lbs. fat loss (4 weeks)

Keep in mind these results were achieved during the holiday season so if you’ve been holding back from your “Rebuilt Body” there’s no more excuses to make! If they can do it during the silly season then you can do it in the New Year! You just need to take the first step. “You are who you are based on the choices you make” -Wise man

Come find out how we make these monster results happen!

Coach David Wayne

Client Recognition: Colin Neely

When I think of hard work and true grit I think of Colin Neely. This guy comes in unassumingly quiet with a big goal to gain muscle… about 30 lbs to start! He wanted to know how it was done, how long it would take and what he needed to do to get there. I wasn’t sure what to expect as I get a lot of younger guys talking about gaining muscle. They’re pumped to start and swear they will do what it takes to hit the mark. Sadly they don’t always follow through…These guys can’t take the hard work or dedication and they quit, usually after some lame excuse about work or not having enough time. I always know when they’re making excuses. I’ve been doing this for 22 years. I can see it in their eyes. It was too much for them. They never had to work like that before.

So back to my guy Colin… He didn’t say anything about what he was gonna do, no bragging or outlandish statements made. He just showed up and put in 110% every single workout. I don’t like to use illogical percentages like 110%, but when Colin did everything I told him to do (100%) and then asked for more weight to lift, well that’s the extra 10% right there. He constantly surprised me with his willingness to work and strength to weight ratio. To give you some background, Colin is like I was growing up… Really tall and a hard gainer. That means our body types don’t like to gain muscle easily. It takes hard lifting, the right nutrition program, and a willingness to dig in when it hurts. He started at 123 lbs. and in six weeks time gained 15 lbs! That’s huge! Not fat weight either. All muscle! He tripled his strength in the same amount of time and I see no signs of slowing progress. He is a great guy to coach because he’s easy going, works like a beast, and gives no excuses. All the attributes of a successful young man on his way to the top! Btw, Colin is also a recorded rap artist, student, and a team member of his high school crew team. He definitely takes advantage of his time which gives me hope for the younger generation of guys out there. I’m excited to see how much weight we can pack on Colin, so if you know him I wouldn’t be surprised if you didn’t recognize him the next time you see him. He’s gonna be a lot bigger:) Well done Colin!

Coach David Wayne

Top 5 reasons than you have chronic back pain

Hey Portland! I write a lot of posts on weight loss, motivation, muscle gain, and athletic performance but you probably don’t care about any of that if you are living with back pain. When you have back pain the last thing you want to do is try working out, or any excess movement for that matter.

So where does that leave you? How do you start back on the path to a healthy back that doesn’t give you pain and worry every single day?

While I can’t know for sure the cause of your back pain I can address the most common reasons for your pain and give you some informative solutions.

Here are my top 5:

1. Cause: You have an office job/sedentary life.

Cure: Start with a bio-mechanical assessment.

You have been working hard to provide for yourself, your family, pay your bills and be a responsible adult. Everything is going as planned except your back is killing you and it’s creating a downward spiral, affecting your energy, ability to move, and motivation to participate in life. What you need to do is get yourself some answers. Maybe you have tried chiropractic, massage, or going to a doctor? The problem here is a chiropractor can put your structure back into place, but if your muscles can’t keep it in place then you’re right back in their office in a week or two. Massage feels great but it’s only a temporary alleviation as well at best. Doctors tend to prescribe rest and pain killers so now you’re on the couch and you can’t take a shit because the pain killers have got you so bound up! You need to consult a movement specialist to help align your joints and muscles correctly and then guide you into exercises that keep them in place! If this is you, just scroll to the bottom and give us a call;)

2. Cause: You’re overweight.

Cure: This one isn’t rocket science but it’s worth listing as it’s a predominant factor in most people’s back pain. After getting a bio-mechanical assessment your journey starts on the goal of losing excess fat with proper guidance so the extra load you’re carrying doesn’t injure you any further during the process. You’ve been neglecting your body and now it’s screaming at you to get going! Walking is a great way to reverse the process, but if you really want to accelerate the results we can help. Again, if this is you scroll to the bottom and give us a call.

3. Cause: You’ve been in an accident.

Cure: Acute trauma, whether it’s from a car accident, fall, or Friday night bar fight can leave you a broken mess and now it’s time to pick up the pieces. Generally the longer you wait the worse your condition will become so don’t sit around till you’re in a wheelchair or one of those roadrunners that you see old people or extremely obese people riding around on in the supermarket. Get help now while you have a leg up. After an extensive evaluation we can provide real answers for you so you can make the best decision on how to move forward.

4. Cause: High heels or bad bed

Cure: Again, this is a no brainer. Get more reasonable shoes and a decent mattress! However, if you need to keep wearing those stilettos then you will also need to counteract the tight achilles tendons you’re creating and therefore tight back. Knowing what stretches to do and what muscles to strengthen will be wildly beneficial to your back and general walking gait. (Note: Walking gait is the way you walk) If you don’t want to look like a broken two dollar hooker walking down the street because your back hurts so bad then getting the right help is huge!

5. Cause: You got hurt at the gym

Cure: Stop going to Crossfit! Haha! Just kidding! Well maybe… I’ve actually been to a few Crossfit gyms where the Coach knows what they’re doing so this one isn’t an absolute. However I do get quite a few people every year who come to me singing the woes of their Crossfit experience. For most people lifting heavy weights at race pace because the person next to you is going to get a better WOD time is a recipe for disaster. If you’re a 20 yr old in great shape and still made out of rubber then it’s a fun and effective workout. However, if you’re just a bit older, fatter, or just haven’t been working out for a while then you could be asking for trouble. Possibly a lot of trouble in the form of back pain, dislocated shoulders, hips, knees, etc… Why take the risk? Here at Rogue Training Garage we don’t work on random exercises to confuse your body into better shape. We use proven professional grade techniques and strategy to get you to your goals quickly and safely. No injuries, only results.

There you have it! Those are the top 5 reasons I see people come to see us when it comes to back pain. If one of these rings a bell with you then give us a call. You won’t regret it!

Coach David Wayne

Rogue Training Garage


Make a 20 lb. difference in just one month!

It’s December and the holidays are here! Many of us are winding down the year and along with that increasing our booze and sugar intake at a massive rate. Then there’s the other foods that taste great and make you fat and happy. Happy for now…

When you look at a title that says “Make a 20lb difference in just one month” you’re probably thinking, “No way I’m doing some crazy diet during the holidays!”

Well you don’t have to do anything crazy to achieve this. It’s very simple really. Let me start with some stats..

The average person gains 10 lbs during the holidays due to parties, food, lethargy, and just plain old saying “F*ck it!”

If you lost 10 lbs. during this month (which is very achievable with a good coach) then not only would you not be 10 lbs heavier, but instead 10 lbs. lighter!

10lbs. not gained + 10lbs. lost = 20 lb. difference!

Not so crazy after all huh?!

Think about that for a min. You could show up to that Ugly Sweater party looking good and feeling even better! Give us a call @ 503-453-5355 to make your 20 lb difference in just one month!

-Coach David Wayne

Client Recognition: Michol Porter

When dedication comes to mind it’s not hard for me to pinpoint my December client of the month. Michol Porter personifies the diligence, consistency, and no nonsense attitude that I so rarely see in younger individuals these days. Hell… I don’t see it that often in individuals of any age! Michol showed up at my facility with definitive goals, a structured timeline, and a willingness to dig in and do the work it takes to get real results. She is a task master on her nutrition and shows up to workouts like clockwork. She takes instructions and immediately applies it with precision to her life. I only wish more people took the instruction I gave them, and followed it like Michol! It’s almost humorous the concern she has when she “slips up” and eats a few too many blueberries;)

Michol came to Rogue Training Garage with some serious doubts. After all she got completely screwed out of thousands of dollars by her previous trainer, who sold her a bunch of prepaid sessions and then took off to Texas! SMDH… It’s guys like that who give this profession a bad name, so when I heard this story I assured her that nothing like that will happen to her here at Rogue. We respect our clients and show them that not all “Fitness Professionals” are sleezy, oiled up, car salesmen that take your money and run. MIchol and I have been working together now for about 6 months and her body transformation is very impressive! We achieved her initial weight loss goal a few months ago and now we are on to “Phase Two” as she likes to call it. I have no doubt that she will reach her Phase Two goal as she has shown me nothing but hard work, dedication, consistency, and a very serious commitment towards her nutrition. That’s all it takes folks. You too can be like Michol Porter if you just decide what you want and stop at nothing to achieve it. Great job MIchol! You are shining example to all of us on what it takes to get real results and I applaud you as Rogue Training Garage’s December client of the month!

-Coach David Wayne

Workout Hangover Solutions

You’ve been hitting the weights extra hard and giving it your all. You are trying to lose some pounds and strengthen your muscles. Then it happens…

You wake up with a workout hangover. Anyone who’s been grinding day after day, month after month knows what I’m talking about. It’s when you think you’ve been sacrificing everything for your health and you still wake up feeling like shit! WTF?!

This happens more frequently to beginners and people who aren’t constant with their workouts but, I can offer a few more solutions to this very aggravating problem. After all, who the hell wants to feel hungover when they haven’t even had a good night out to earn it?!

Possible solutions include:

  • Dehydration- Sometimes it only takes a glass or two of water to get your head back to normal and get you back in the race

  • Lack of sleep- Just because you can survive on 5-6 hours of sleep doesn’t mean you should, especially when your are tearing your body down day after day on the workouts. Extra physical demand requires extra sleep. You may even need 9-10 if you had a bad week or extra stress which leads me to my next factor

  • Too much stress- You are handling so much continued stress that you feel like it’s normal and usually you don’t feel that bad. Well adding workouts and/or enduring long term stress can and probably will bring you down to your knees. Learn how to recuperate with some down time.

  • No time for yourself- If you are hitting it hard and taking care of business, family, house, dog, cat, etc… you need to have a few hours a week to shut it all down completely and get yourself some therapy. (Massage, walk, nap, hike, get out of town are all good ways to get you centered so you can continue to perform at best.

  • Too much drinking- You’re an adult. Do what you want. Just be prepared to deal with the consequences. If you are really trying to make a strong move for your health your drinking should be limited to a few drinks a week (Like 2-3 max). Not per day… per week! It’s not the extra calories that you should be really concerned about. It’s the beating that your system (liver, kidney, heart, lungs, etc…) take when you drown your week in booze. I know, I know!!!! It’s fuckin’ hard man!

  • Eating out/processed food- This one is HUGE!!! If you are trying to perform like an athlete and leaving the food prep to other people then you are screwing yourself. I don’t care how healthy your menu orders are; there are always lower quality foods being used (You think most restaurants order top quality organic food? AHAHAHAHAHA!) They are looking at their bottom line and that means ordering from the cheapest vendor they can find. They deal with bulk. Every time you go to the grocery store and make yourself crazy with how healthy your choices are remember that the choice to eat out is the worst choice. Not to mention extra sauces, butter, lard, salt, MSG, creams, etc… that they stick in their food to make it taste addictive and wonderful. Start cooking and take control of the fuel that you give your body. You’ll be amazed how much better you feel and how much money you save. With the money you save from eating at home 90% of the time you could probably afford that trainer that you need to whip your but into shape!

  • Hanging out with toxic people- I got a few friends of my own that have some bad habits so I know, but limiting your time with them means making better choices for yourself. If you’re going out with “Boozehound Ben” or “Fat Nancy” you are likely subjecting yourself to unhealthy choices. I know they’re lots of fun, but do you want to end up like them?

  • Not changing your daily lifestyle- I know tons of people that think if they just show up to 2-3 workouts a week that they should see all the results they desire. It’s just not true! If you work in an office, sitting 8-10 hours a day, go home and sit on the couch, drive to work (still sitting), etc… without any other activity than your Mon/Wed/Fri workouts, you’re gonna be disappointed. You need to walk everyday, take a hike, bike, swim on the weekends and turn your drinking/eating activities into something surrounded with actual activity! Here’s a challenge… Walk one hour a day (not counting from your desk to your car, couch to fridge, etc… One complete hour. It will loosen up your joints, relax your mind, and drop body fat like you wouldn’t believe.

  • Working out like a pussy- Don’t kid yourself. You know when you’re sandbagging a workout! I don’t mean comparing yourself to the person next to you in the gym. I mean pushing yourself every set, rep, day, week, month, and year. Your body needs to purge the toxins and the best way to do that is to work out hard! Don’t waste your workout time on poor participation with your excuses and whining. Get after it and give it 100%

There you go! A solid list on why you’re feeling like shit when you wake up and what you can do about it.

-Coach David Wayne

Client Recognition: Lewis Landerholm

I was sitting at a Portland coffee shop thinking about what to blog this morning. I am always trying to come up with a topic that inspires, educates, and/or is relative to the world of health and fitness. Then it came to me… Why not write about my clients who are currently in the trenches? The ones that show up day after day, month after month, and sometimes year after year!

I know just who to start with on this topic. His name is Lewis Landerholm. I can definitely check off all the categories with this guy.

  • Hard working

  • Perseverant

  • Respectful

  • Great attitude

  • Inspiring

and the list goes on…

I first met Lewis when he walked into my gym over a year ago. He was a successful businessman who had put his wife, kids, work, etc… in front of himself and while that is admirable, he had suffered the consequences physically. Lewis walked in the door ready to put in a little time for himself. He was ready to improve his fitness, strengthen his muscles, and get rid of the aches and pains of day to day office work. Many people come to Rogue Training Garage with similar goals and some do very well, most make excuses then eventually quit, and some are frightened and run immediately. Not Lewis. He squared off with the weights, did the work, kept coming back, and turned himself into what I jokingly refer to as the “Swedish Beast.” Now Lewis is a large guy in stature, 6’3” and was around 240 when he started. He could lift moderate weight (Ex: Deadlift was around 150 lbs.) but his back bothered him and he looked a little shaky, as most do, while lifting. He is now in the low 200’s with a much lower body fat level and his deadlift is approaching 450 lbs.! His back feels great, and his posture, structure, and energy are completely transformed. Definitely an admirable result!

How did Lewis do it? Did he take supplements? Was he on steroids? What’s his secret?

Here’s how he did it…

He used the F.T.D.I. program.

F.T.D.I.? What’s that?

Lewis made these remarkable increases in strength while losing over 30 lbs. in body fat by


That’s it! He did use a protein powder and he did change his diet, however there are no real secrets to his success. He had a coach that he listened to and followed the instructions!

Amazing huh?!

You’d be surprised how many people (overwhelming majority) cannot achieve this very simple task. I didn’t say easy. I said simple. While many people are making this way too complicated so they can use another excuse for their failure, Lewis used a supplement called “Grit” and another called “Dedication" to get his results. He did the work!

I just wanted to give a big shout out to Lewis Landerholm this week. He deserves it and my hat’s off to him for all his hard work and success! Great job Big Lou!

More client recognition to come so stay tuned!

Coach David Wayne

Final week of GVT and Max strength gains

Hey Portland!

We finished up week 6 of the GVT (German Volume Training) and just got through with 1 rep max week testing to see how much strength one could gain in such a short window. After conducting mean averages among all participants the results are as follows:

Bench Press: 12.2 lbs increase

OH Press: 15.4 lbs increase

Back Squat: 22.3 lbs. increase

Deadlift: 24.6 lbs. increase

Pull-up: 33.7 lbs. increase (considering populations that decreased their banded assistance as well)

Not a bad start considering that we were working 60% 1RM the entire time! The added volume in the shoulders, arms, thighs, glutes, etc… reported to me by numerous members is in my opinion solely responsible for the added strength gains despite the fact that we were not training for max strength gains specifically. That type of program would consist of lower reps and higher weights usually, especially for more advanced lifters who have conditioned their muscles to the point where extreme stimulus is a must for any considerable gain.

So if they’re not receiving high stimulus strength gains through high weight, that really only leaves one option… High Volume. It is important to note that the high volume was done with weight that pushes the muscle fibers to their max for that particular amount of sets and reps. You would not receive the same effect if you dropped the weight resistance much lower. In essence this was almost the perfect weight vs. sets/reps for maximum muscle volume and strength over a short period of time! I am impressed and even more so with how good my body feels (energy, joint health, mobility, etc…) after participating in such a rigorous program and have noticed how many of my members are also feeling the same effects. I even got my wife (who hasn’t stuck to a weight regimen ever) to do the entire program and she is ready for more! It is important for me to mention that going through this training series has also helped correct, condition, and improve multiple joint/muscle issues that were occurring in my clients. I guess you could say they perfected their movement patterns through tons of reps and weight control. Instead of slamming around the reps which people often do, I imposed strict rules on the timing of the concentric and eccentric contractions and in turn gave them more time to focus on movement correction. Even though 4 and 5 second eccentric contractions are torturous they are very effective at building muscle and correcting bad movement patterns that have previous caused imbalances and injuries. (With a good coach of course;) )

Ok! Time to wrap it up. If you are considering changing up your workout program whether you are a beginner, intermediate, or advanced lifter I would highly encourage you to give German Volume Training a try! It does work!

-Coach David Wayne

German Volume Training (Weeks 4 & 5)

After finishing up weeks 4 & 5 I admittedly started to eat much more than I had anticipated and was starting to spill over a bit (that’s bodybuilder slang for getting a little pudgy) and needed to add in some fat burning exercise. Basically keeping my heart rate between 100-130bpm so I am mainly burning fat and maximizing my muscle retention (go above that and you enter cardio zone which can burn slights amounts of muscle glycogen to the point of inhibiting maximum muscle gain). I did this by doing some long hikes of 11 to 15 miles at a time at a 2-3 mph pace. This helped greatly to pull off some of the excess calories in fat I was gaining. If I was to really needle my carb intake I wouldn’t probably have to do that, but it’s a process and part of the experience since this was my first stint of GVT. Having said that, I am still very pleased with the result in my muscle strength increase and also how good my joints are feeling during such an overload process of lifting.

I have one week to go and cannot wait to retest my 1 rep max numbers in bench press, squat, deadlift, pull-up, and overhead press. These are the main multi-muscle compound movements that I had originally tested in the beginning of the process and the numbers that I base my 60%/1rm reps that I am working during the GVT reps. That last sentence was a little wordy, but I’ve had a bit too much coffee this morning and am on a roll!

To anyone who participates in this program and has similar issues with fat gain from increased appetite I would recommend doing at lease a 1 hr walk a day and one big hike, bike, etc… of at least 3-5 hours per week at the previously suggested heart rate of 100-130 bpm. This will also keep the back, hips, knees, etc… loose so one could remain flexible and prevent getting to tight to sleep at night. On to week 6!

Coach David Wayne

German Volume Training (Weeks 2 & 3)

End of Week Two:

I’m not gonna lie… It’s a tough workout! My body is getting acclimated to the Central Nervous System (CNS) overload. I am sleeping more and and eating more by default. I have noticed some weight gain (3 lbs.) but not any body fat increase. I expect that my muscles are more full of glycogen (muscle sugar) which contributes to the weight increase. I feel like my energy has taken a dip but I still feel good.

End of Week Three: Really feeling significant strength increase on my presses and chin-ups! I am easily doing all ten sets of ten with the weight I previously struggled with just the week before. I will have to go up in weight next week just to get the needed stress to continue growing. My energy started to really spike by the weekend and I actually needed to go out and do something extra. (Hiked Mt. Defiance: 5000 ft. elevation gain and 14.4 miles long.) That’s gonna affect my legs a little this week;) I also feel like my arms are growing in size, but am not planning on measurements until the end of the six weeks as planned.

Overall very happy with the progress (because it’s so noticeable) and though the workouts are tough they are not as miserable as lifting with no result!

Coach David Wayne

The power of 10 (GVT)

Hey Portland!

In continuation of my article of German Volume Training I would like to reference the difference between doing strength training in it's typical regime of 3x10's, 4x6's, 5x5's, etc... and how they are different from 10x10's.  I am sitting here today completely relaxed, very focused, a little sore, but overall feeling really good!  I have had this reoccurring sense of wellness ever since I have been participating in the German Volume Training format (10x10's).   GVT is very simple tactically, how ever the strategy seems to be much more involved.   I don't mean just the tempo of the reps or configuration of compound exercises to which one should apply, but rather the effect on the body that it produces outside of the the expected muscular hypertrophy.  

Simply put, I am stating that there are many other profound effects I have experienced from GVT.  The first and most noticeable effect was the energy I have throughout the first 75% of the day.  I am sharp, energetic, albeit relaxed, and have a general sense that everything is going just right.  I do take a sharp dip in the evening where I just want to go to bed (around 8pm) which is great because I spend less time watching TV and get more sleep at night.  I feel a sense of wellness and confidence throughout the day that I am not used to, but very much like and this in and of itself opens doors to other options in life.   I am more at ease with other people, problems, and issues life throws my way.   Ok, enough about all that...

My other side effects include:

  • joint relief
  • fat loss
  • increased appetite
  • decreased want for alcohol
  • decreased need for caffeine
  • increased sex drive
  • increased mental clarity

If that hasn't convinced me to continue joyfully with this routine then I don't believe anything would!  I have also put a good % of both male and female clients on this program to work on everything from muscular hypertrophy to form correction with increase time under tension. (GVT requires slow movement patterns with an extreme focus on biomechanics over tons of reps.)  I have seen a pronounced improvement in corrective patterning with people who have previously struggled, as the 100 reps per compound movement have forced these people to go lighter and pay more attention to what they are doing during the movements.   In essence they have more time for their neurosensory systems to adapt to the reps because there are more reps to adapt to!

Anyway, this is just my perception of this program and I am very pleased indeed with it's effects and results.   I will keep you updated on the prolonged effect as we delve deeper into the program.  These are only my initial perceptions and in no way my official overall look at GVT.   More data is needed, but I like the data I have so far!

-Coach David Wayne

Breakfast Smoothie for energy and muscle recovery

Short post today!

If you have been wondering what you should have for breakfast in the morning that is quick, easy, and healthy then here you go Portland!   This smoothie is great for people who need more energy in the morning, more muscle recovery after a workout, or even a meal replacement to drop some pounds!  It's super simple and here it is...

Coach Wayne's Power Smoothie

-1 1/2 cups Coconut Milk

-1/2 bushel Kale (Do a whole bushel if you have difficulty getting your veggies in for the day)

-1 cup blueberries

-1-2 scoops protein powder (I recommend vanilla) considering each scoop is 20-25 grams protein.  Note: 1 scoop if you're trying to lose weight and 2 scoops for muscle gain.

It's that simple!   I like to use a Ninja Blender because it has multiple blades and blends better IMO.  

Expect to feel more energy during your day and more power in your workouts!

-Coach David Wayne

Most brutal hypertrophy (muscle gain) program ever...

That's a big headline up there!   Have you been lifting for a while and not getting the gains you're working for?  Are you up for a beast of a challenge?!

It's called German Volume Training (GVT)

Developed decades ago and credited to most of Germania, GVT is simply credited as the most brutal, but the most gains worthy program out there today.  If you are looking for muscle volume, not to be confused with max strength/power although those will go up too, then this is your program.  You gotta be tough for this one because it will make you sore down to the bone!  It's massively taxing on the central nervous system (CNS) and you'll need extra sleep/food/hydration during each 6 week program, but you can expect to see anywhere from 8-15 lbs. of hard muscle gained!  I don't know about you but as an experienced lifter that is music to my ears!   No steroids, no special diet (except eating more usually), and no other supplementation required.   All you need is GRIT, you know that mental and physical toughness that is in low supply for the average guy out there, (don't get me started on that subject) but if you can deal with that then you should see something short of a miracle take place!

Ok all you hard gainers!  I'm calling to out!  This is your chance to show you got what it takes to pack on real muscle with the hardest of hypertrophy workouts!  Come get some...

If you do decide to take me up on this just remember they're not all gonna be awesome days in the gym so in the words of one of my favorite country singers...

"Some days you blast off like a rocket, and some days you just smoke."

Coach David Wayne

Bad air quality index workouts for Oregon

So today it's getting up to 99 degrees in Portland, Or and the air quality is rated unhealthy:( 

You still need to get a workout in so what do you do?


Filtered and air conditioned air is your best friend on a day like this.   You should even be able to do cardio with a solid air filtering system so ask your gym or facility if they have one.

Rule No. 2 Start with Anaerobic Exercises (Like weightlifting)

If you're not sure how healthy the air is around you or just not sure how much your lungs/body will react to the air quality then weights are a great way to test them out.   You will use more oxygen than you normally do for everyday work habits but not so much as you would during cardio.  If you feel good after 30 mins of weights, then see how the treadmill will work for you, but again do it indoors!

Rule No. 3  Listen to your breathing/body

If your breathing becomes exasperated more quickly than normal, you feel burning in your chest/lungs, or feel light headed then stop what you're doing and postpone the workout.  It's not worth feeling like crap for the next 3-5 days because you shocked your lungs and heart.  

Play it smart on days like today and you'll be better off for the next workout!

Stay cool out there,

Coach David Wayne

Oregon Training Weather is here!!!

You've been bitchin' about the rain all winter/spring, but now summer is in full effect!   Let me guess... "It's too hot!"  "I just can't work out in this extreme 80's/90's temperature!"   

Hahahahahahahahahahahaha!   That's hilarious!  It's also sad... You're an excuse maker:(

When I was a kid I worked in 117 degree weather for 8 bucks an hour and I dealt with flammable products at the same time!  I have no sympathy for you!  You can't take a little heat while you work out?!  It's Oregon!  It's the coolest part of the country right now!   Get off your ass and do something about it before it, and the rest of you get any bigger!  Ok, done with my motivational speech;)

Seriously, if you can't do it right now when the weather is beautiful then don't kid yourself that you're gonna do it in the cold of the winter when you're most likely to get fatter.   Just take your big ass to the ice cream shop and give up all hope.  

If you're thinking "Fuck that!"  then give me a call and I'll get you on the right track to stronger muscles, better cardio, more flexibility, and most likely less pain/discomfort than you're living in right now.   We'll get to work and you'll most likely be feeling 200-300% better before fall sets in!  How about that?!

Coach David Wayne

Summer is in full effect... Are you?!

Remember that New Year's resolution to drop the gut/butt for summer?  You were gonna crush it this year!  Or at least get going in the right direction with some noticeable result;)  

  • How's that going?!
  • Did you make any changes?
  • Are you in better shape 6 months later?

Well what the hell happened?!!!

I'll tell you...


Baby Step syndrome?  What am I talking about?  


Let me explain... 

Humans are naturally attracted to the path of least resistance.  Therefore even the easy step you took will most likely naturally fall away into old habits.  It didn't provide you with much effect so why the hell do it anyway right?!  

Fair enough...


If you took the HARD PATH in the beginning you are many levels above your normal routine and even if you start to slack off a little you should still be living much healthier than your old lifestyle!  The HARD PATH CREATES HARD RESULTS!   Who doesn't like to get some quick eye popping results?!  I know I sure do!

This awesome result is more likely to keep you on the path to success because it reinforces your habits! 

  • People will notice and comment on your body (Reinforcement)  
  • You live in less pain and inflammation (Reinforcement)
  • You have a lot more energy (Reinforcement)
  • Better sex life capability (Reinforcement)
  • Sharper mind (Reinforcement)

The list goes on and on!  

If this isn't enough for you to commit HARD AND FAST then nothing will ever be (short of a doctor's note that you are killing yourself and you need to make a drastic change before YOU DIE!!!

Moral of the Story... Make a drastic change to yield drastic results... It's not as hard as you think!

Ok that's enought for today!

Coach David Wayne


How much is a good Coach/Personal Trainer?

I get a lot of call on this very subject... "How much do you charge?"  This is many times the first thing that comes out of a prospective client's mouth.  Not "What is your background or specialty?" or even "What is your technique to helping me get to my goals?".   Price point shopping is a very large to the consumer and I understand that completely.  However, when addressing the new task of losing weight, getting in shape, or just getting rid of aches and pains to feel better, it would be wise to get to know the individual that you are working with.  I also understand that you have probably done some research online and you need to look for a place that has a general locality to your home or work.  These are important aspects of process so that your daily routine isn't interrupted more than it has to be.  You only have a certain amount of TIME in the day and you only have so much MONEY.   I get that.  

One thing you may have forgotten on your journey to fitness though... 

  • What happens if you pick the wrong Coach/Trainer?
  • What happens if you decide to save a few bucks now, but your whole project fails?
  • How much money/time did you lose on a bad decision?
  • How much weight didn't you lose because you went with price over quality?
  • How much motivation did you lose because of this failure?

You can get New/Un-experienced/Desperate/Un-certified Coaches/Trainers for:

Private Training: $35-65 dollars per hour

Semi-Private: (2-4 people) $15-25 dollars per hour/person

You will most likely spend 6-12 months failing or getting very little result and possibly a new injury. 

Cost: $2500-$5000 dollars to fail...

A qualified, experienced, and Nationally Certified Coach Trainer however will cost you:

Private Training: $65-$125 dollars per hour

Semi-Private: $35-$55 dollars per hour

Your progress will be timely 3-6 months and you will have a new body, tons of great experience you can use your whole life, and you are now feeling looking great!

Cost: $1500-$4000 dollars to win!   


Now, you may be wondering how the price point is almost the same (Actually the experienced trainer is cheaper)?    GREAT COACHES/TRAINERS ONLY GET RESULTS IN HALF THE TIME!  YOU JUST SAVED MONEY ON THE MORE EXPERIENCED TRAINER!

Think about that the next time you decide to work with a professional Coach/Trainer...

Quality or Quantity?   You decide.

I'm here if you have questions:)

Coach David Wayne

Need a reliable nutrition guide to lose fat?!

If you are like most people I run across you have wondered what diet, nutrition, food program should you use to get reliable fat loss results.  Well, after 22 years in the business of fitness, strength, boxing, and weight loss I have found one that works and especially well for busy people who don't have time to eat more than a few times a day!   If you are a busy professional with very little extra time on your plate, but also need to drop some fat then I have your answer!  I actually have two different programs... One for men and the other for women.   You see men and women have different hormone systems that are affected differently by food intake, time of day, frequency, etc...  Therefore two different options have made all the difference in success for fat loss!



Coach David Wayne