Quick Workout Post

I will do better in the next few days to post with more meat on the bone. Today just a workout post.

Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jumping Jack, 40 repetitions
PVC Passthrough, 20 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Seated Barbell Military Press, 5 sets of 4-6 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Triceps Cable Kickback, 3 sets of 8-10 repetitions
Sandbag Ground to Overhead, 5 sets of 5 repetitions
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Workout Post

I am just going to post the workout after surviving a funny morning sorting boxes at the UPS facility. The quote of the day comes from my co-worker Buddy as large heavy boxes bound for Amazon came down the the roller ramp into the trailer for us to stack: "Oh no. Textbook Wednesday?!" Hilarious.

Warm-Up: Exercise for one minute then rest for a minute to complete a round. Four rounds total.
Ball Slam (20#)
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Nutty Whirlwind Day and the Workout

So, today was a very different day. I started out with a 3:45 am wake up to be at my first day of a job at UPS by 5 am. The job is a part-time package handling job. Basically what I did from 5 am-9 am was stack boxes from sellers that were bound for Amazon. It was hard, honest work in trailers that have no climate control and well... the boxes just keep coming! I found it to be pretty fun but physically demanding. You just have to stay hydrated. The one thing that I will say that I really like about UPS is that the folks doing that job like me.... working 17.5-20 hours a week of manual labor... after one year they get full benefits. That is the reason most of them are in those trailers moving boxes. I was working with a great guy that is a barber in his other occupation and has worked sorting packages for five years to get the health coverage.

I was done at UPS by 9 am and got one of our car's emissions test done on the way home so that it could get licensed and titled in Tennessee. This included a quick trip the Autozone to replace the 17 year old gas cap that could no longer pass the pressure test it needed to pass. Finally got home, ate some food, rested a bit and then worked out for the day.

After that I went to an interview and received an offer for a full-time job at the local Gold's Gym working as a personal trainer. I am pretty excited about this job. The one thing that I have not done yet is work in a fitness facility. The thing that I am most looking forward to is learning to generate a client list and working with a group of clients on a regular basis. I have been fortunate to have worked with a population of fit outdoor athletes and it will be really rewarding to work with people who are excited to take on fitness goals as a lifestyle change to better their lives.

Like I said, nutty whirlwind day.

Warm-Up:
Rowing Machine, 5 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets.
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Gates to Regrexit? The Daily Workout

It appears that we have moved from the world of the "-Gate" to other strange words. This whole thing started with the 1972 burglary at the Democratic National Committee offices at the Watergate Complex in DC. It made sense to call it "Watergate" then, that is where the crime actually took place! But, that led to everything that was controversial taking on the "-Gate" suffix.... to sports fans the most annoying being "DeflateGate". With the British exit from the European Union, it became the "Brexit". And now that there has been a referendum calling for the United Kingdom to pull out of the EU and the consequences are becoming more clear, there are millions of people signing petitions to call for another referendum vote... they are actually calling it "Regrexit". Wow.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises.
Jumping Jack
24" Box Jump
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Sandbag Weighted 24" Step-Up, 3 sets of 10 repetitions per leg
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Stringer's Ridge on an Active Rest Day

Today is a day away from the weights for me. I took the pups up onto Stringer's Ridge for an early morning hike. This 92 acre Stringer's Ridge Preservation Easement is just a couple of miles from downtown Chattanooga and is pretty much right out my back door! It has a rabbit warren-like trail system that must see a lot of mountain bikers, runners and hikers.... but we saw only a couple of people early on a Sunday morning. Ocho, Biscuit and I linked together a handful of loops until the little Blue Heeler was chugging like a locomotive and then we headed back to the car. This was just the ticket to walk off the soreness from the week of lifting!

Have a Great Day!!

Google, The Brexit and the Workout

It was a bit scary that after the Brexit vote polls had closed in the United Kingdom the following were the top five Google searches:

1. What does it mean to leave the EU?
2. What is the EU?
3. Which countries are in the EU?
4. What will happen now that we've left the EU?
5. How many countries are in the EU?

Yikes.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
AbMat Sit-Up, 25 repetitions
Workout: Perform each exercise in order to complete a round. Ten rounds for time.
Rope Climb, 15 feet
Back Squat (95#), 29 repetitions
Farmer's Carry (125#), 10 meters
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Oh Death and the Workout

R.I.P. Ralph Stanley 

"O, Death
O, Death

Won't you spare me over til another year
Well what is this that I can't see
With ice cold hands takin' hold of me
Well I am death, none can excel
I'll open the door to heaven or hell
Whoa, death someone would pray
Could you wait to call me another day
The children prayed, the preacher preached
Time and mercy is out of your reach
I'll fix your feet til you cant walk
I'll lock your jaw til you cant talk
I'll close your eyes so you can't see
This very hour, come and go with me
I'm death I come to take the soul
Leave the body and leave it cold
To draw up the flesh off of the frame
Dirt and worm both have a claim

O, Death
O, Death

Won't you spare me over til another year
My mother came to my bed
Placed a cold towel upon my head
My head is warm my feet are cold
Death is a-movin upon my soul
Oh, death how you're treatin' me
You've close my eyes so I can't see
Well you're hurtin' my body
You make me cold
You run my life right outta my soul
Oh death please consider my age
Please don't take me at this stage
My wealth is all at your command
If you will move your icy hand
Oh the young, the rich or poor
Hunger like me you know
No wealth, no ruin, no silver no gold
Nothing satisfies me but your soul

O, Death
O, Death

Wont you spare me over 'til another year
Wont you spare me over 'til another year
Wont you spare me over 'til another year"

Warm-Up:
Heavy Rope Whip, one minute of exercise with one minute rest for three rounds
Weight Training:
Barbell Ground to Strict Overhead Press, 5 sets of 4-6 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Pigs Fly and Rebellious Congressional Democrats.... and the Workout

There was a sit-in conducted by Congressional Democrats as the House lacked any legislative action on proposed gun control measures. Speaker Paul Ryan shut down the cameras in the House chambers but Democrats streamed video of their protest on their phones and the videos got out. I cannot remember the last time there was outrage expressed by Democrats? After years of listening to far right conservatives and the Tea Party, it was refreshing to see some Congressional Democrats fight back a bit!

Warm-Up:
Row, 20 minutes
Perform each of the following exercises in order to complete a round. Three rounds total. No rest between exercises.
Jumping Jack, 40 repetitions
PVC Trunk Twist, 30 repetitions
PVC Passthrough, 20 repetitions
Kettlebell Swing, 10 repetitions
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 4-6 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!

U.S. Men's Soccer and the Workout

I am a huge fan of both the U.S. Men's and Women's National Teams. The men had a great run in the Copa America Centenario making it all the way to the semi-finals. However, last night they ran into a buzzsaw that was Lionel Messi and the Argentinians who trounced the U.S. 4-0. There are a lot of people trying to reason it out.... three of the U.S. starters did not play because they had accumulated too many yellow cards... The reality of the situation is this: The U.S. Men's National Team has gotten a LOT better.... but they are still not ready to threaten the really great teams in the world. The U.S. Women's National Team is another story. Dominant. But at least they had to sue because they make less money per game compared to their male counterparts?!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Pronated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Supinated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Workout Post

Just a quick leg day workout post.

Warm-Up: Perform each each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
24" Step-Up, 10 repetitions per side
Barbell Good Morning, 10 repetitions
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 5 sets of 8-10 repetitions
10m Side Step with Resistance Band, 3 rounds
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

The Win for the Land and the Workout

It was really fun last night texting with my friend who has been a long suffering Cleveland sports fan. LeBron James and the Cavaliers pulled off what seemed to be damn near impossible: 1) Beat Steph Curry and the Warriors three games in a row, 2) Win a professional sports championship for the City of Cleveland, 3) Come back from a 3-1 series deficit which had never been done before and 4) LeBron would need to lead BOTH teams in all major categories to pull off the win (Points, assists, rebounds, blocks and steals). In the end, there will be the memory of "The Block" on Andre Iguodala by LeBron who seemed to materialize out of thin air and "The Shot" from Kyrie over Curry. I am not a Cleveland fan but I am very happy for the city and my friend to finally have another championship.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Heavy Rope Whip
AbMat Sit-Up
PVC Wraparound
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 1-3 rep
EZ Bar Skull Crusher, 3 sets 8-10 rep
Barbell Shoulder Shrug, 5 sets 4-6 rep
Cable Triceps Kickback, 3 sets of 8-10
Front Plate Raise, 3 sets of 15 rep
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Rainbow Falls Wilderness Hike and the Workout

The new dog Biscuit slept through the night and then this morning we took him and Ocho on a hike up near Signal Mountain in the Rainbow Falls Wilderness. It was a beautiful cool morning and the dogs had a great time. The trail we were hiking on seems to be maintained by the folks at Wild Trails. The trails were clean, clearly marked and brush and other debris blocking the trail was almost non-existent. The dogs had a great time, we beat the heat and were back down at our house before the crowds arrived!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Kettlebell Swing, 10 repetitions
PVC Trunk Twist, 15 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Cannonball Pull-Up, 5 sets of maximum repetitions
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Rest Day: We Put the Biscuit in the Basket!

No workout today. It wasn't initially my intention, but we ended up spending a good portion of the day out at the Tennessee Valley Australian Cattle Dog Rescue in Georgetown, Tennessee. Our dog Ocho met a number of very friendly Heelers that were available for adoption and in the end we brought home a really sweet guy named "Biscuit". Biscuit is a Blue Heeler that is around 8 years old... the same age as our dog Ocho. He is sweet, loves a good belly rub, was pleasant but a little challenged walking on a leash and has thus far been a true gentleman in the house. We got lucky again. I will be back at the workout tomorrow.

Have a Great Day!

Subway Knife Attack Victim Shares his Story and the Workout

Lyle Zimmerman, an American who in 2015 was in the London subway when he was attacked by a self radicalized young man of Somali descent. Zimmerman tells the harrowing story of being surprised from behind, kicked to the floor and then his assailant attempted to cut his throat with a bread knife. The dull and weak blade sliced across Zimmerman's throat and then broke. Though he was injured the knife did not cut any of Zimmerman's arteries and an off-duty doctor on the Tube took care of him until further medical help arrived.

Meanwhile his attacker who had been chased off by other subway passengers was stalking around showing photos of victims of coalition bombs to people on his phone while stating that his knife attack was him "striking back for his Syrian brothers". Police arrived on the scene and tasered the attacker and he was taken away. Turns out the man was schizophrenic and delusional and to this day remains in a mental institution.

Zimmerman's point in sharing his story is this: Zimmerman is lucky to be alive for sure.... a stronger, sharper blade and he would have probably been decapitated. However, because this young man only had a bread knife and could not access a firearm in London, Zimmerman and the attacker both survived. If his assailant had an AR-15 style assault rifle like the ones used by mentally ill shooters in Newtown or Orlando, dozens of people could have been injured or killed. The solution is simple if only our politician's could not be bought. There should be no access to military style firearms for civilian use.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Strict Fat Bar Chin-Up, 5 sets of maximum repetitions
Parallette Incline Push-Up, 5 sets of 15 repetitions
EZ Bar Curl, 5 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions after each of the above sets.
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Visitors and the Quick Workout

We have had our first non-family visitor come to visit for a few days here in Chattanooga. It is great to have a familiar face here visiting from out west and it is our pleasure to provide good food and a comfortable bed. Travis has just completed his NOLS Mountain Instructor Course so he is thankful for a roof over his head and something to eat besides pasta!

Workout:
Row, 20 minutes
Core Work: Perform 20 repetitions of the following exercises, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Two For One and Building Furniture

I spent most of the evening yesterday putting together the mother lode of furniture that arrived here in Chattanooga. The bonus of not owning any furniture paid dividends when we were moving to Tennessee. We ordered a ton of furniture for our new little house but ended up waiting two weeks for it to arrive. Yesterday it all rolled in and I was NOT going to sleep on the floor one more night and got the bed put together.... and slept like a baby. However, I did not get the blog posted.... which I will do now.... and post today's leg workout.

Warm-Up:
Row, 5 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Overhead Triceps Extension, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
25m Weighted Sled Push, 5 rounds
25m Overhead Plate Lunge (45#), 5 rounds
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Marco Rubio: Idiot.... and the Workout

So, after the incredible tragedy of the worst gun related massacre in U.S. history, Marco Rubio made a statement that proved to me a couple of things: 1) He is a coward that is afraid to take on the NRA and 2) He is an idiot. After this shooting in an Orlando based night club that killed FIFTY people, Rubio says that it is more important to focus on the radicalization of the shooter and not to focus on the fact that he was able to purchase the firearms. Of course this is Rubio's stance. Is it problematic that there was a possibility this crazy person was radicalized by ISIS half a world away? Sure. However, the real problem that Senator Rubio failed to mention (conveniently...) is that there is a piece of legislation held up by the dysfunction in Congress that would keep people who are on the government's terrorist watch list from purchasing firearms. Not to mention, that if there were reasonable gun control laws in this country, one's where a person cannot purchase military style weapons meant only to kill people, a massacre on this scale would be damn near impossible. Idiot. And I am now off my soapbox. I am just tired of watching these tragedies over and over again with our "leaders" doing NOTHING.

Warm-Up: Complete each exercise in order to complete a round. Three rounds at a warm-up pace, no rest between exercises.
Ball Slam, 10 repetitions
Barbell Good Morning, 15 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 2-3 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
15' Rope Climb, 5 repetitions
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Hot, Humid Weather and a Steady Pace Run with a Rest from the Weights

Just going for an easy, steady pace 30-minute run today. Its that time of the week to work all of the kinks out of the muscles and do no load bearing work. Here in Red Bank, Tennessee it is a hot humid day, so warming up and getting a good sweat going will not be an issue. But with hot, humid weather it is important to take into consideration a number of things to avoid falling to heat illness. 1) Make sure that you stay well hydrated, 2) Consider toning down the intensity as the heat and humidity increase, 3) Wear loose fitting, light colored clothing to help protect you from the sun and 4) Don't be afraid to stop and take a break!

Workout:
Steady Pace Run, 30 minutes
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Yeah..... so.... The Finals are Over. And Strongman Saturday!

The Warriors won last night in Cleveland. That means the Cavaliers need to win the next three games, two of which will be in Oakland. I just don't see that happening. But, Steph and the Warriors overcame a 3-1 deficit against the Thunder to get to the Finals. Impossible? No. Likely? No. LeBron needs to stop driving the lane and making crappy passes and dominate the smaller players of the Warriors by driving to the hoop. Unless that happens, the Dubs will just hang on to that trophy, thank you very much.

"Mr. Hockey" Gordie Howe died at 88 years old. The amazing thing to me is that Howe remained competitive at professional hockey until he was FIFTY-TWO years old? Is there any other athlete that has done something like that? Thirty goals scored at fifty-two? When Gretzky calls you "The greatest hockey player ever...." that is enough said.

Warm-Up:
Row, 5 minute
Workout: Complete each exercise in order to complete a round. Three rounds total for time.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
25m Farmer's Carry (125# per hand)
Atlas Stone Lift to 48" Platform (188#)
25m Sandbag Weighted Walking Lunge (90#)
Weighted Keg Ground to Overhead (100#)
Cool-Down:
800m Walk
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Ali's Funeral Procession and the Workout

It is amazing to watch Ali's funeral procession as it slowly rolls through neighborhoods of his hometown Louisville, Kentucky.The thing that makes it amazing to me is that many of the thousands of people lining the street never saw Ali throw a single punch! Watching young children chant his name and throw roses on the hearse as it slowly creeps by. This is the impact of this man on our country..... he really was "The Greatest". Black, White, Asian, Latinos.... everyone is out on the street.

Warm-Up: 6 minute, AMRAP
24" Box Jump, 10
Push-Up, 15
PVC Passthrough, 20
AbMat Sit-Up, 25
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Axle Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +50lbs.), 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Now the Wolves are on Steph Curry and the Workout

The Cavs put a huge whooping on the Warriors last night at home in Cleveland. Instantly, the sports media was off LeBron and onto Steph. Is he injured? Why is the MVP of the league only averaging 16 points per game? Is he tired? The Cavs have figured out how to defend him? Who knows?! Steph isn't telling. But as they say, it isn't a series until someone wins an away game... so far, everyone is holding court.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. 3 rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
Barbell Good Morning, 10 repetitions
AbMat Butterfly Sit-Up, 20 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 6-8 repetitions
Sandbag Weighted 24" Step-Up, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Must Win in Believeland and the Workout

I am watching the Cavs versus the Warriors in game three. Yes, it is a seven game series but if Cleveland cannot win at home tonight the series is over and you might as well just hand Curry and Thompson the trophy. There is no way in hell that the Cavs will beat the Warriors four games in a row. Kyrie is lighting it up at the moment... LeBron just needs take over.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds. No rest between rounds.
Heavy Rope Whip
PVC Passthrough
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Diamond Triceps Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
One Hand Kettlebell Clean & Jerk, 5 sets 4-6 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Core Work: Perform 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

So much has happened and the workout!!

Besides moving, all kinds of things have happened in the world: Muhammad Ali passed away (there will never be another one like him.... amazing.), Trump and Clinton went over there magic number of delegates to garner their party's nomination for President (despite being two of the most hated figures in the world...), the Golden State Warriors have OWNED the Cleveland Cavaliers and THE HOUND is back on the Game of Thrones!

Warm-Up: Complete three rounds.
Jump Rope, 40 skips
Barbell Good Morning, 10 repetitions
PVC Trunk Twist, 10 repetitions
Weight Training:
Deadlift, 5 sets of 2-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Core Work: 15 repetitions of each exercise. no rest between exercises.
Flutter Kick
Lying Hell Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

Made it to Chattanooga!!!

Just a quick post and then I am off to the first workout in our new home. Lots of painting and unpacking as we settle in. I will write more tomorrow! Excited about our new place!!

Warm-up:
Row, 5 minutes
Weight Training:
Dumbbell Chest Press, 3 sets 10 rep
Alt Dumbbell Curl, 3 sets 10 rep
Dumbbell Fly, 3 sets of 10
Dumbbell Hammer Curl, 3 sets of 10
Incline Dumbbell Press, 3 sets of 10
Captains of Crush Grippers, 15 reps after each of the above sets
Core Work: 15 rep of each. No rest between exercises
Flutter Kick
Lying Heel Touch
Knee Pull-In
Leg Raise

Have a Great Day!!