The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
No Recent Activity
About NathanSmetzer

Basic Information

About NathanSmetzer
Learning and practicing fitness for 15 years, no formal schooling yet. Ohio, born and raised.
Vista, California
Anything that allows me to spend more time with my family.
Making a living for my family...


Total Posts
Total Posts
Posts Per Day
General Information
Last Activity
12-15-2010 02:16 AM
Join Date

1 Friend

  1. ShuriteKempo ShuriteKempo is offline

    Senior Member

Showing Friends 1 to 1 of 1
View NathanSmetzer's Blog

Recent Entries

Readjusting the Fast Times

by NathanSmetzer on 12-03-2010 at 04:22 AM
Due to my craving of structure, I am adding 1 more fast a week, might be a stretch, we'll see. If it's too hard, I'll back it off again to just 2 a week. In addition, I will be fasting now from 1900-2000ish, which will allow me access to the main chow-times and a larger variety of foods that will help me satisfy the Primal Blueprint lifestyle. This is probably going to be the most effective method (with the least amount of heartache, and stomach ache). I can stop my fasts prior to my training as

Read More

ESE Progress

Week #2, Day #2

by NathanSmetzer on 12-02-2010 at 02:39 AM
Light Day

1.) Warm-Up, 10 Minutes on Row Machine, Dynamic Stretching, Static Stretching (30 Minutes)
2.) Clean and Press, 5 x 1-2 with 53lbs
3.) Pull-Ups, 5 x 1-2 with 35lbs
4.) Snatches, 12 minutes with 35lbs 70 reps
5.) Cool Down, 10 Minutes on Row Machine, Relaxed Stretching (20 Minutes)

Going to add more rungs to the ladder next week for Heavy/Light/Moderate days, maybe add a few minutes to the Swings/Snatches to gain more cardio benefit. Might

Read More

RKC Conditioning

The Decision Has Been Made

by NathanSmetzer on 11-30-2010 at 11:39 PM
I have decided to delay the progress of TNW and focus on my RKC conditioning. Much to my dismay I feel this will better assist me in the long-run. I will be working to strengthen, lose weight and regain flexibility lost to me over years of "bodybuilding" and muscle gain that has done nothing but cause issues with both my military career and general health. I want to get to a point where I am back to my weight, strength and flexibility prior to ever having joined the military. I will reach

Read More

The Naked Warrior

Week #2, Day #1

by NathanSmetzer on 11-29-2010 at 10:01 PM
Heavy Day

1.) Warm-Up with 10 minutes of cardio, dynamic stretching, static stretching, pumps, halos, wall squats.
2.) Clean and Press, Sets of 3 x 1-4 with 53lbs
3.) Weighted Pull-Ups, Sets of 3 x 1-4 with 35lbs
4.) Hanging Knee Raises, Sets of 3 x 3
5.) Swings, 12 Minutes at 100%, 53lbs
6.) Cool-Down with 10 minutes of cardio, relaxed stretching.

Warm-Up was lengthy but seemed well worth the flexibility and movement I gained prior to my

Read More

RKC Conditioning

Day #3, Week #1

by NathanSmetzer on 11-27-2010 at 01:25 AM
Moderate Day:

Clean and Press w/ 53lbs 4 x 1-3
Weighted Pull-Ups w/ 53lbs 2 x 1-3 and 2 x 1-2
Snatches 35lbs, 12 minutes, 100 reps (50 per arm)

Not bad, the pull-ups could probably be lowered to a 35lbs KB so I can properly do all the same sets as the C&P.

The C&P was difficult but not to failure, the sets were perfect for a moderate workout. The clean was good but not great today, got to ensure I'm paying more attention to the movement.

Read More

RKC Conditioning
Free Course