Some Texas Counties on Same Sex Marriage and Leg Day

I cannot believe what I heard on the radio today. There are a number of counties in Texas that are ignoring the recent decision made by the Supreme Court of the United States making same sex marriage constitutional. These counties are not issuing these marriage licenses based on "religious reasons"?! What?!

I would guarantee that if the decision had gone in the other direction, if the Supreme Court had decided that same sex marriage is not a constitutional right then these same counties in Texas would be crowing from the rooftop of their county seat and beating us over the head with the ruling. You and your bigoted ways that denied a whole group of American citizens equal rights under the law lost. Get over it.

Today's quote is from Jon Huntsman Jr. (ironically):

"People truly reaching across boundaries - be they religious or race, political or geographic. A state that is sincerely civil and respectful of each individual's pathway toward life, liberty and the pursuit of happiness will be our goal."

Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
36" Box Jumps, 15 repetitions
TRX Push-Up Knee Tuck Exercise, 25 repetitions
TRX Push-Up Knee Side Tuck Exercise, 10 repetitions per side
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets 15 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition
Romanian Deadlift, 3 sets of 10 repetitions
25m Sidestep with Resistance Band, 3 sets of 1 repetition
Standing Weighted Calf Raise, 3 sets of 20 repetitions
Axle Bar Weighted Hip Thrust, 3 sets of 10 repetitions

Have a Great Day!!

How Did I Miss the "Sounds Like Bucket List..." and Shoulders and Triceps Workout

It is great to see a President that is moving closer and closer to leaving office that is trying to get things done. The legacy of Obama seems to include the following items: Saving the U.S. auto industry during the economic crisis early in his tenure, ending the governmental discrimination of the LGBTQ community and getting millions of people in this country health coverage despite the rough start by the Affordable Care Act. Obama continues to be dogged by fighting in Afghanistan, Iraq, the rise of the so called Islamic State, the fact that Guantanamo Bay remains open and way too many mass shootings in this country. Now Obama seems to be turning his sights on race relations and possibly gun control because they are on his "Sounds like bucket list..." because they are the right things to do. We will see.

Today's quote is from Winston Churchill:

"You can always count on Americans to do the right thing - after they've tried everything else."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 20 minutes
Parrallette Tuck Sit, 3 sets of 10 seconds
Parrallette L Sit, 3 sets of 10 seconds
Parrallette Tuck Planche, 3 sets of 10 seconds
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Triceps Dips, 3 sets of 10-15 repetitions
Barbell Push Press, 3 sets of 2-5 repetitions

Have a Great Day!!

A Hot Back Workout and Having Friends Over!

Cleaning the house a bit and getting ready to have a few medical students over to celebrate ending their third year. At the same time we will have some current and past NOLS folks over as well. Dinner is at 6pm so I need to workout earlier than normal and it is going to be HOT! Lots of water and I certainly will not have to warm-up too much!

Workout: Back
Warm-Up:
Box Jump, 5 repetitions on 20" box, 5 repetitions on 24" box, and 5 repetitions on 36" box
GHD, 20 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Up (Bodyweight +20lbs.), 3 sets of maximum repetitions
SISU Warhammer Swing, 3 sets of 10 repetitions per side
Landmine T-Bar Row, 3 sets of 10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions

Have a Great Day!!

Team USA: Speed Kills! Chest and Biceps Day

Yesterday the U.S. Women's National Soccer Team beat the Chinese team 1-0. The U.S. defense was stifling as it has been throughout the tournament since the second half of the first game. In that first game, goalie Hope Solo made five saves. In the four games after that she has made a total of six saves?! The question has been the U.S. offense. Yesterday the incredible Abby Wambach did not start and midfielders Megan Rapinoe and Lauren Holiday were out of the match because of multiple yellow cards. That meant a number of the younger and less experienced players were on the field. Immediately, the new found speed and aggressiveness of the U.S. attack was apparent. For the first time in this World Cup tournament the U.S. was pressing their opponent and kept the pedal to the floor the entire game. Yes, they only scored one goal but there were multiple great chances to score more. That may be where the lack of experience came into play: The inability to finish and put the ball in the net. Next is Germany who is susceptible to one thing it seems... a quick, fast paced attack.

Today's quote is from Ralph Waldo Emerson:

"In skating over thin ice our safety is in our speed."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Bench Press, 5 sets 4-6 repetitions
Axle Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Chest Press, 3 sets of 4-6 repetitions
Captains of Crush Gripper, 3 sets of 15 repetitions per hand
Incline Bench Dumbbell Press, 3 sets of 4-6 repetitions
Rotational Wall Ball Toss, 3 sets of 15 repetitions per side
Dip, 3 sets of maximum repetitions

Have a Great Day!!

Judicial and Leg Day!

Wow, today was quite a legal day! First, the Supreme Court of the United States finally decided that all of us are equal in the eyes of the law. Certainly a watershed moment, one that countless people have suffered for to finally see come to fruition. And in a much less dramatic moment, I am done with my jury duty and I am off the hook to go back here in Pima County for another two years!

Today's quote is from Barack Obama:

"I know a change for many of our LGBT brothers and sisters must have seemed so slow for so long. Real change is possible. Shifts in hearts and minds is possible. Sometimes there are days like this, when that slow, steady effort is rewarded with justice that arrives like a thunderbolt."

Workout: Legs
Warm-up:
Jumping Jack, 50 repetitions
Torso Twist, 25 repetitions
Barbell Good Morning, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Weighted Reverse Lunge, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 20 repetitions

Have a Great Day!!

Rainy Rest Day!

I have decided to take the day off after serving on jury duty and coming home to a massive monsoon downpour. One way or the other I will be back to lifting tomorrow.

Have a Great Day!!

Jury Duty Shoulder and Triceps Post

A quick post of a quick workout after a day in the jury box!

Workout: Shoulder and Triceps Workout
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise with 45lbs. Plate, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crushers, 10 repetitions
Close Grip Axle Bar Press, 15 repetitions

Have a Great Day!!

Quick Back Workout Post!

I was seated on a jury today, so until that is over these posts will be a bit short and later than normal. So here we go...

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Deadlift, 3 sets of 5 repetitions
Strict No-Kip Pull-Up, Emphasize Eccentric Motion, 3 sets maximum repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8 repetitions

Have a Great Day!!

Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!

Weird: A Class Act in the Nation's Capital and an Active Rest Day

Max Scherzer almost pitched his second perfect game in a row yesterday. Hell, in the last two games he actually has more hits than he has allowed! With two outs in the ninth inning, Scherzer's slider got a bit away from him and the Pirates' Jose Tabata clearly leaned his armored elbow into the strike zone and got clipped by the pitch. That was the end of the perfect game. Scherzer then retired the next batter on a pop fly, preserving the no-hitter. After the game, analysts around the sports world all agreed that Tabata's action was lame and unsportsmanlike at best. Scherzer's response at the post-game press conference? "Yeah, the pitch got away from me. I don't blame Jose at all." National's Manager Matt Williams' post-game response? "It's irrelevant now." How refreshing is that?!

Today's quote is from Satchel Paige:

"Don't look back. Something might be gaining on you."

Active Rest Day:
Foam Roller Work
Bicycle Abdominal Crunch, 60 repetitions

Have a Great Day!! And to all the dads out there... Happy Father's Day!

The Strength of the Families of the Charleston Victims. Stronger Than the Rest of Us.

Another mass shooting. Another example of someone who obviously should have never gotten their hands on a gun. Another example of a young white man who, admittedly not being raised in a racist home took it upon himself to strike out against people... total strangers... who were nothing more than different than him. Obviously insane, Dylan Roof was welcomed into their place of worship and he sat with them for an hour before murdering nine of them in cold blood. Columbine, Blacksburg, Sandy Hook, Aurora, Tucson and now Charleston. At what point do we say enough? Children and young adults murdered at school? No. People watching a movie? No. People meeting there elected official? No. People praying at their place of worship?! We will see.

There is a gap in our system that fails to alert us to insane people that are willing to kill a large group of people. There is a gap in our system that allows people that are insane to get a hold of high capacity weapons. There is a gap in our system that sells weapons to civilians that have no other purpose than to kill and awful lot of people. Yes, these are not easy things to do. Yes, they bring into question the constitutionality of the Second Amendment. Yes, it challenges incredibly wealthy lobbyists like the NRA. Yes, it does question the privacy between mental health professionals and their clients and when things need to be reported. These will all be hard things to address. But, one of the hardest things I read today is that the families of the victims in Charleston forgave Dylan Roof for his murderous rampage. If they can do that, the rest of us can try to keep this from happening again.

Workout: Cardiorespiratory Power Session
Heavy Rope Whips, 10 sets of 30 seconds of maximal effort, 1 minute rest
Hanging Knees to Elbows, 3 sets of 10 repetitions
AbMat Abdominal Crunches, 50 repetitions

The Reasons Women Would Not Want To Be on U.S. Currency and Strongman Workout Friday

Do women DESERVE to be represented on the U.S. $10 bill? Of course they do. The only reason I think that they would not want to be is this: Men and money have been the primary causes of so many dumb ass, horrible, deceptive and devious things. When I make a list of the people that piss me off more than anyone else on this planet, there are only very greedy people, very evil people and very greedy evil people. They are all men. We will probably end up with someone very upstanding on the $10 bill like Eleanor Roosevelt and the reality is that it should be someone like Dick Cheney.

Today's quote is from Mahatma Gandhi:

"There is a sufficiency in the world for man's need but not for man's greed."

Workout: Full Body Strongman Workout
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 20 repetitions
GHD, 20 repetitions
AbMat Crunch, 50 repetitions
Weight Training:
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition
Weighted Keg Push Press, 3 sets of 10 repetitions
Super Set: 3 sets total.
   SISU Warhammer Swings, 10 repetitions per side
   Tire Flips, 2 repetitions
100m Farmer's Carry, 3 sets of 1 repetition
50m Weighted Sled Drag, 3 sets of 1 repetition
Landmine Torso Twist, 3 sets of 10 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition

Have a Great Day!!

Hot, Damn Hot, Hydration and a Cardiorespiratory Interval Day

Yesterday it was 109 degrees when I set out to exercise. My workout area is in the shade, there was a slight breeze and thankfully in Tucson there is almost no humidity. However, in the end I had to adjust the workout a little bit because of the heat. I cut down the number of burpees and extended the rest period between sets to between 45-60 seconds depending on how I was feeling. I also had a gallon jug of cold water that I was hitting liberally between each set. According to the National Athletic Trainers' Association you would ideally have around 20 ounces of water two hours before starting a workout in the heat, 7-10 ounces every 10-20 minutes during exercise and 16-24 ounces of water afterwards for every pound of weight lost during the exercise session. Summer has arrived here.... take care of yourself!

Today's quote is from Ben Stein:

"If you can't stand the heat, don't go to Cancun in the summer."

Workout: Cardiorespiratory Interval Training
Warm-Up: 5 minute easy spin
Spin Bike Interval Training, 5 sets of 5 minutes maximal effort, 5 minutes easy spin
Cool-down: 5 minutes easy spin
Bicycle Abdominal Crunch, 50 repetitions

Have a Great Day!!

Cleveland has a lot to look forward to....

I know that it is really hard for the Cavaliers' fans to be positive this morning after losing the NBA title last night. But, despite losing another professional championship, the future looks bright for the "Forest City". The reality is this:
1) LeBron took a bunch of players that otherwise would not be starting on any other team and came close to beating the best team in the league for the NBA Championship. 2) Once Varejao, Love and Irving are healed up they will be back (or maybe traded...) and the Cavs will competing at a very high level. 3) The Cavs will be back and probably for a very long time. The NBA east is weak. The Warriors are a great team but there are a LOT of great teams in the Western Conference. Just off the top of my head they will have to deal with the Clippers, Spurs, Rockets, Grizzlies. I know it is brutal to hear it Cleveland.... but be patient.

Today's quote is from Julius Caesar:

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."

Workout: Full Body Bodyweight and Endurance Training
Warm-Up: Perform each exercise for one minute each
Jumping Jack
Trunk Twist
AbMat Abdominal Crunch
Workout: 45-60 seconds rest between sets.
Burpee, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 15 repetitions
Dip, 3 sets of 20 repetitions
GHD, 3 sets of 20 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Pull-Up, 3 sets of 10 repetitions
25m Side Step with Resistance Band, 3
TRX Biceps Curl, 3 sets of 10 repetitions

Have a Great Day!!

Happy Monsoon Season and a Cardio Output Day!

Today is the first full day of the southern Arizona monsoon season. It has been relatively mild as far as heat goes with only a few days reaching into the triple digits. It is a great time to watch the desert transform a bit: Dry washes start running, the creosote smell in the air and the cactus swelling up with water. I love this time of year.

Today is a cardiorespiratory output day. A long and steady day on the rowing machine. It will be a good workout after a pretty damn strenuous day throwing around weights yesterday. Put on the headphones or listen to the baseball game... just crank it out!

Workout: Cardiorespiratory Output
Rowing Machine, 60 minutes
Bicycle Abdominal Crunch, 50 repetitions

Have a Great Day!!

LeBron Cannot Do It Alone and a Heavy Lifting Day

Game five of the NBA Finals was close until the fourth quarter. The Cavaliers did a great job to double team Stephen Curry to get the ball out of his hands or make him take a crazy shot. The MVP however has the talent to either find the open man or make some unreal shot that has no business being taken, much less made. At some point, one of the Cleveland Cavaliers is going to have step up to help "The King" out. I will say that I have no idea why Timofey Mozgov only played nine minutes in game five after scoring 28 points in game four? Who knows how these things are decided?! I do know that basketball is a team sport and last time I checked, LeBron is still one person.

Today's quote is from Babe Ruth:

"The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."

Workout: Heavy Full Body Day
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Crunch
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Back Squat, 4 sets of 4 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!

Active Rest Day

Today we got up early at 4am for Rebecca to report to the emergency room, so Ocho and I went for a nice 3-mile walk. When we got home just as the sun rose, I did my back stretches and exercises. If you are looking for a great book on stretching, I am a huge fan of the classic Stretching by Bob Anderson.

Have a Great Rest Day!!

Another Quick Cardio Power Output Post

Today will be another cardiorespiratory power session. Crank it out and get it done. Tomorrow is a day off, so work hard!

Workout: Cardio Power Session
Ball Slam, 8 sets of 30 seconds of maximum effort, 1 minute rest

Have a Great Day!!

Game Four: My Idea of What Happened and a Heavy Upper Body Day

Here is what I think happened after the Cleveland Cavaliers beat the

Golden State Warriors in game three of the NBA Finals. Steve Kerr picked up the phone and called San Antonio, Texas and spoke with his long time mentor and former coach Gregg Popovich and asked, "How do I beat LeBron James in the NBA Finals?!" "Pop" responded very simply. Pop responded with the same phrase that he used on his team in the huddle when they last beat LeBron's very thin benched Miami Heat with his very deep benched Spurs. "Run them into the ground. And then keep running." Kerr replaced the plodding Andrew Bogut in the starting lineup with the smaller and faster Andre Iguodala and the Warriors literally ran away with a 21 point victory in Cleveland. Mentorship wins again.

Today's quote is from Donovan Bailey:

"Every kid needs a mentor. Everybody needs a mentor."

Workout: Heavy Upper Body

Warm-Up:

Rowing Machine, 10 minutes

Bicycle Abdominal Crunch, 50 repetitions

Weight Training:

Heavy Bench Press, 4 sets of 5 repetitions

Weighted Pull-Up (Bodyweight +50lbs.), 3 sets of 5 repetitions

Barbell Push Press, 5 sets of 2-4 repetitions

Weighted Push-Up (Bodyweight +50lbs.), 3 sets of 20 repetitions

Bent Over Dumbbell Row, 3 sets of 6-8 repetitions

Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Rotating Wall Ball Toss, 3 sets of 10 repetitions

Have a Great Day!!

Death of a Legendary Bad Guy and a Lower Body Workout

Christopher Lee passed away after living a long life of acting as the ultimate bad guy. From Dracula and Frankenstein's Monster, to the three nippled Scaramanga battling James Bond. In "Serial" he played a character named Skull, a businessman turned leader of a gay biker gang. And of course, there were my favorites, Count Dooku and Saruman in "Star Wars" and "Lord of the Rings" respectively. The passing of a true legend in villainy! Rest in peace.

Today's quote is from Christopher Lee:

"To be a legend, you've either got to be dead or excessively old!"

Workout: Lower Body
Warm-Up: Perform each exercise for one minute
Jumping Jack
Torso Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Deadlift with 70% 1-RM, 4 sets of 5 repetitions, 30 seconds rest between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Back Squat with 70% 1-RM, 4 sets of 5 repetitions, 30 seconds rest between sets
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, medialis, and intermedius)
24" Prisoner Box Step-Up, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Hip Thrust, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Gluteus maximus)
Standing Weighted Calf Raises, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!

Remember the Little Guy, What a Difference a Day Makes and Interval Cardio Training

What a NBA Finals we are getting to experience! Most analysts had written off the Cleveland Cavaliers once Kyrie Irving fractured his patella. All the Cavs have done since then is this: LeBron has averaged a triple-double each game with a 40 points per game average. The other thing that the Warriors clearly did not see coming is Matthew Dellavedova's defense. The scrappy Australian has latched on to MVP Stephen Curry like a rabid Jack Russell Terrier on a bone. On a number of occasions these games have come down to one possession. These possessions have often come down to who gives up their body and dives to the floor to get the ball first. The answer has again and again been Matthew Dellavedova. With that hustle and physicality has come an improbable 2-1 lead in the finals.

The day off from lifting while hydrating, stretching, massaging and icing my back was exactly what was needed. I know that is what I needed to do, the difference is age. With age comes the wisdom to know that I need to stop, take a break and take care of myself. Because of that knowledge I am able to get back to training with a cardiorespiratory interval day.

Today's quote is from Oscar Wilde:

"The old believe everything, the middle-aged suspect everything, the young know everything."

Workout: Cardiorespiratory Interval
Warm-Up: Spin Bike, 5 minute easy spin
Spin Bike HIIT, 6 minutes at maximum sustainable effort, 5 minutes rest per set. Three sets total.
Cool-Down: Spin Bike, 5 minute easy spin

Have a Great Day!!

Socks are Evil, Low Back Pain and Recovery

Today is going to be a day of resting, hydrating and doing a series of relaxing stretches for my back. Why? I put on my socks. I have a history of lower back pain and according to the American Chiropractic Association, 31 million other Americans can have the same pain at any given time. So though today was going to be an upper body lifting day, it has turned into a maintenance day of icing the back for 20 minutes at a time, stretching and working out some knots back there! Apparently with age comes wisdom?! Crazy.

Today's quote is from Louis C.K.:

“Putting on my socks is the worst part of every day, and it always will be. Even if I have a terrible day in the future where my grandmother is murdered by my other grandmother, if that ever happened to me, the worst part of that day will be when I put on my socks.”

Stretching, icing and myofascial release... that is the plan for the day.

Have a Great One!

Reaching a Goal and a Heavy Leg Day!!

Today is a good day indeed. First, I went and passed my Personal Trainer certification exam through the American Council on Exercise (ACE). It was pretty stressful only because I have not taken an exam like that in a long time. ACE provided me with all of the materials that I needed, it is well presented and organized and I was able to manage my personal time preparing for the exam while working full-time this past spring. Whew. Today, a good friend is coming over for a heavy leg session this evening!

Workout: Heavy Lower Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Mornings
AbMat Crunch
Weight Training:
50m Heavy Sled Drag, 4, 90 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis)
Stiff Leg Deadlift, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Biceps femoris, erector spinae group)
25m Heavy Sled Push, 4, 90 seconds between sets
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
GHD, 3 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Split Squat, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Standing Weighted Calf Raise, 3 sets of 10 repetitions, 60 seconds rest bewteen sets
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!

Thoroughbred and The Active Rest Day

For the first time in 37 years, we have a Triple Crown winner in horse racing with American Pharaoh winning the Belmont Stakes yesterday. I find the word "thoroughbred" a very interesting term mostly because of what a horse has to do to win the Triple Crown. Now, regardless of how you feel about horse racing and its ethical treatment of animals, it is an amazing feat for one animal to pull off all three wins. It is not only the speed, but also the amount of stamina that these equine athletes need. American Pharaoh had run the Kentucky Derby, the Preakness and then finally the longer Belmont versus horses that had not run nearly as much. American Pharaoh was clearly well trained and thoroughly bred.

Today's quote is from Ovid:

"A horse never runs so fast as when he has other horses to catch up and outpace."

Active Rest Day:
Foam Roller Work
Bicycle Abdominal Crunch, 50 repetitions

Have a Great Day!!

Quick Cardio Interval Post

I have a lot going on today so I am quickly going to post my workout. 

Workout: Cardiorespiratory Interval Training
HIIT Spin Bike, 4 minute warm-up, 15 intervals: 1 minute maximum effort, 2 minutes rest, 5 minute cool down.

Have a Great Day!!

Road Team, You just Need One. Full Body Workout

The Cavs went down in game one of the NBA Finals. LeBron basically ran the whole show for Cleveland and the Warriors did an amazing job of keeping the Cavalier role players under control. Kyrie looked great until he didn't, hobbling off the court on his injured knee. Still, as the road team you only need to take one game in a seven game series. I will also say there is nothing worse in the NBA than playing LeBron when he is pissed. The two questions are: What Cavs' role player will step up? And if the answer is no one... Can LeBron carry them to the championship?

Today's quote is from Lucius Annaeus Seneca:

"It is a rough road that leads to the heights of greatness."

Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, teres major, trapezius, erector spinae group)
25m Weighted Sled Push, 4
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
Landmine One Arm Jammer, 4 sets of 8 repetitions
(Primary muscles worked: Deltoids)
EZ Bar Biceps Curl, 4 sets of 8 repetitions
(Primary muscles worked: Biceps brachii)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Full body!)

Have a Great Day!!

Tapping into the Inner Clydesdale

First, I want to apologize if I in anyway cursed Rafael Nadal who got dumped from the French Open yesterday by Novak Djokovic in straight sets. It may have been that lost step of turning 29 years old.... or it may be just that "The Joker" is great player.

Today was a steady state cardiorespiratory training day. I plodded along for 5 miles and rolled back in the front door after 49:31 after doing my best Clydesdale impersonation. It was great to just roll along listening to my playlist and let the muscles recover. Based on the Tanaka, Monohan and Seals maximum heart rate equation mine is 177 bpm (+/- 7bpm deviation). I averaged 150 bpm on the run and felt fine.

Workout: Cardiorespiratory Output Day
Run, 5 miles
Bicycle Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Rafael Nadal: The Old Young Guy! Full Body Workout!

Happy 29th birthday, Rafael! Nadal turns 29 years old today and has once again made it to the French Open Quarterfinals. I hope that Rafa has enjoyed his ride because he is now what I like to refer to as "old young". Starting next year, at 30 years old Nadal will be what I refer to as "young old".  A lot of athlete's in non-contact sports really hit their stride in their 30s, but recovery does not come as quickly from injury and you can start to lose a step or two. But, turning 30 gives you instant credibility: You survived your 20s!!! Enjoy the ride while you can, Nadal! Happy Birthday and I hope you win your TENTH French Open?!

Today's quote is from Teddy Roosevelt:

"The only time you really live fully is from thirty to sixty. The young are slaves to dreams; the old servants of regrets. Only the middle-aged have all their five senses in the keeping of their wits."

Workout: Full Body Workout
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
50m Weighted Sled Drag, 4
(Primary muscles worked: Rectus femoris)
Barbell Upright Row, 4 sets of 8 repetitions
(Primary muscles worked: Upper trapezius, deltoids and biceps brachii)
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Weighted Dips (Bodyweight +50lbs.), 4 sets of 8 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Overhead Dumbbell Triceps Extension, 4 sets of 8 repetitions
(Primary muscles worked: Triceps brachii)
Slam Ball Wood Choppers, 4 sets of 8 repetitions
(Primary muscles worked: Rectus abdominis, transverse abdominis, and obliques)

Have a Great Day!!

Highlanders on SportsCenter! Doh. Alactic Training Day!

Well, the Radford University Baseball team had an amazing season. Forty-five wins to only 16 losses, first place in the Big South Conference, they won the Big South Tournament and they even got their first NCAA Regional win versus Lipscomb University (who?). Unfortunately, the fairy tell ended right there when the Highlanders ran into the Commodores of Vanderbilt. Twenty-one runs and six errors later, the season came crashing down. Still, I am a very proud RU alum today! They have put southwest Virginia on the baseball map and served up the warning: They'll be back next year!!

Today's quote is from Babe Ruth:

"Baseball was, is and always will be to me the best game in the world."

Workout: Anaerobic-Alactic Training
Heavy Rope Whips, 20 seconds of maximal effort, 40 seconds of rest. 20 sets total.

Have a Great Day!!

Can We Talk About Good Things in Sports.... Just for a Second? Full Body Day!

Everyday I hear something about deflated footballs, players that have committed domestic violence, players doing performance enhancing drugs and getting caught lying about it, FIFA corruption, Lance doping.... the list goes on and on.

Something happened yesterday that was so small and simple that I am not sure it will really make any news... certainly not after today. Yesterday a couple of kids and their dad had been sitting in the outfield stands all game cheering for their favorite player. Every time Andrew McCutcheon made a play these kids would scream and cheer and at the end of the game McCutcheon gave these devoted fans his batting gloves. They could not have been happier. I will be interested to see if this heart warming bit of news is in the headlines tomorrow. Thanks, at least for today Andrew.

Today's quote is from Bradley Whitford:

"Cal Ripken is steady, he focuses on his job, and he's a good guy."

Workout: Full Body
Warm-Up:
Rowing Machine, 10 minutes
Bicycle Abdominal Crunch, 50
Weight Training: 60 seconds rest between each set.
Barbell Thruster, 4 sets of 8 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius, gluteus maximus)
Weighted Pull-Up, 4 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, teres major and minor)
Bench Press, 4 sets of 8 repetitions
(Primary muscles worked: Pectoralis major, triceps brachii, anterior deltoids)
Barbell Reverse Lunge, 4 sets of 8 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis, and intermedius, gluteus maximus)
Standing Weighted Calf Raise, 4 sets of 8 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wall Ball Rotational Throw, 4 sets of 8 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!!