Weather = Training!

The weather is beautiful out, that said....... get out and go for a run:
Run 1 Mile or
Run 10 40's or
Run 6 110's or
Run 5 Bases or
Run 5 Suicides or
Run 6 Gassers or
Run 1 Timed 300 or
JUST RUN!

Stay Training My Friends!

Shoulder Blowout!

When it comes time to burn out your shoulders try this:
Pick three exercises: 
Anterior Deltoids (front shoulder)
Posterior Deltoids (rear shoulder)
Lateral Deltoids

Perform 10 of each, and with no rest perform 8 of each, then 6 of each, then 4 of each, then 2 of each!

10+8+6+4+2 = 30 of each exercise!

What you are seeing is the 4's for our client Patrick as he finishes an upper body day!

Good Luck, and attack this shoulder workout like your life depended on it!

Stay Training My Friends!

New Nike Sparq Commercial

Please Forgive us for not updating in the past few weeks! Nicola's Dungeon has been very busy changing the game! That said, enjoy Nike's new Sparq Commercial!

Wow, what a good commercial! I am not sure if it was the music, the slow motion, or the Race Car..... but i know one thing for sure..... I am ready to Train!

Stay Training My Friends!

Inspiration comes from Effort!

Ray Lewis, Unarguably one of the most motivational men to watch... his passion, heart, pride, determination, loyalty, and EFFORT all make his standout on an off the field! People may throw his conviction into the mix as a negative factor, however he was found innocent in the court of law.... and that is great enough for me! A man among boys in the game of life, and at 36 years old is still more capable to be a menace on the field as any 23 year old! Nicola's Dungeon Salutes you Ray Lewis!

Stay Training My Friends!

How Do You Finish Your Workout?

Some call it a day early, some rush to drink a protein shake, some do nothing, some stretch for 30 minutes, so go for a cool down walk, some take naps, and others.................... They push it to the extreme limits!

Try a leg workout, and finish it with a 110 yard Truck Pull that weigh's 10,000lbs! That is how you FINISH!

Stay Training My Friends!

Images of the Week!

These Images have succeeded in bringing laughter to me, and many others! Please enjoy them, and Kick Ass this week!

Stay Training My Friends!

Famous Characters in History - Part 3 (Dutch)

3) Major "Dutch" Schaefer of the US Armed Forces (Predator)!


Some men in history would run at the thought of Monstrous creatures who prey on human beings - hanging them upside down skinless, and skull-less! But when Dillon (CIA agent, Son of A Bitch), asked Dutch to journey into the jungle.. he did NOT hesitate to say YES! 
With a All-star team comprised of: 
Billy, Blain, Mac, Poncho, and Hawkins
How could Dutch and Dillon lose??....... Well, in a matter of minutes, the entire team was pretty much wiped out! That said, it took his mysterious training, and know how to outsmart this Animal who in real life is close to 7 Feet Tall, who can see in the pitch black, who picks up on heat signatures, who has a lazer attached to his shoulder, who wears a neato mask, who in all seriousness, is unbeatable!






This movie has Ups, Downs, Lefts, Rights, and goes both forward and backward! With moments of laughter (from the guy with the glasses), Moments of fear (pretty much the entire movie), Moments of Intensity (when Dutch and Dillon Shake Hands), Moments of Intimacy (well maybe not), and Moments that touch you in all the right places (like a happy ending massage)!

"Dillon you Son of a Bitch!"

Best Quotes: "If it bleeds, we can kill it...", "Come on... I'm Right Here... DO IT, Kill Me now, I'm Right Here!!"


Best Concept: Discovering that covering yourself with Mud makes you invisible to the Predator!


For all of this we salute you Character of the Week: DUTCH!


Stay Training My Friends!