USA Hockey and the Workout

The treatment of the world champion USA Women's Hockey Team by USA Hockey is frankly unbelievable. The most shocking part of the whole mess is that after being exposed for their obvious bias, USA Hockey doubled down and pursued what can only be described as "scab" players to step in for the protesting National Team players. It has gotten so bad that even U.S. Senators have stepped in and written a letter to USA Hockey to support the Women's Team. Why is it so damn hard for people to just say, "Wow, you are right. That is a huge mistake on our part and we will correct this immediately"?!

Warm-Up:
Self-Propelled Treadmill HIIT, 8 minutes, 30 seconds
Weight Training:
Dumbbell Chest Press, 5 sets of 4-6 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Ready for Baseball Season and the Workout

Spring has sprung here.... it was 80 degrees here last week?! We are ready to plant the garden, the lawn has been mowed twice already and we have purchased both Washington Nationals and Chattanooga Lookouts tickets! Just waiting on the first pitch!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Pendlay Row, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Friday, Saturday, Whew.... Sunday Rest Day!!

I was able to work Friday and do a number of projects around the house on Saturday.... I also had a couple of heavy lifting days so it is nice to just relax a bit today!!

Friday:
Warm-Up:
Jump Squat, 20 repetitions
Weight Training:
Deadlift, work op to best 3 repetition set then drop to 85% for 3 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions at 85%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Push Press, 5 sets of 5 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

"Have a Nice Day! Hope Your Bracket Goes Down in Flames!!"

The NCAA tournament continues tonight and it has led to a lot of funny exchanges between people that I am in my bracket challenges with. "I am coming for you!" "Have a Nice Day!! Hope your bracket goes down in flames!!" So funny.

I went into the gym for my Olympic lifting session yesterday after my 6:30am client. Normally it is not very crowded with a few old dudes like myself in a relatively empty space. I walked in yesterday and it was total chaos with every platform filled with teenagers. Ahhhhhh... spring break. Walked through and then headed to the squat rack upstairs in the YMCA where it was quiet and I could be a crotchety old man by myself!!!

Wednesday Weight Training:
Warm-Up:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Bent Over Barbell Row, 5 sets of 5 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches
Chest Stretch

Thursday Cardio:
HIIT Spin Bike, 35 minutes
Bicycle Crunch, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Nice Day! And I hope that your bracket goes down in flames!!

Quick Workout Post

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Incline Chest Press, 3 sets of 8-10 repetitions
Preacher EZ Bar Curl, 3 sets of 10 repetitions
Pec-Deck, 3 sets of 10 repetitions
Dip, 3 sets of 12-15 repetitions
Medicine Ball Weighted Sit-up with Ball Toss, 50 repetitions
Mobility:
Chest Stretches
Shoulder Stretches

Have a Great Day!!

Happy Spring and the Workout!!

It is finally the first day of Spring. Our vegetable plants are starting to sprout in the kitchen and we are making plans to start hardening the plants to the life they will have outside. It is very exciting to watch the greening of our first Spring in Chattanooga.

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean from the High Block, 4 sets of 3 at 80%
Back Squat, 3 sets of 2 repetitions at 89%, one set of 5 repetitions at 50%
Hang Power Snatch, 2 repetitions at 60%, 65% and 70%. One repetition at 75% and 80%.
Snatch Pull, 4 sets of 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Northwestern Got Robbed But at Least My Bracket was Saved!!

Not only did the Gonzaga player completely goaltend by reach through the rim, but then the Northwestern coach got a technical foul for stepping onto the court while protesting the missed call!! But hey, at least the refs saved my bracket?!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Barbell Skullcrusher, 10 repetitions
Close Grip Bench Press, 15 repetitions
Toes to Bar, 3 sets of 10 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

Heavy Lifting Day

Today is a heavy lifting Friday.

Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Weight Training:
Deadlift, Work up to best 3 repetition maximum lift then drop set to 85% for 3 sets of 5 repetitions
Front Squat, 5 set of 5 repetitions at 80%
Overhead Press, 5 sets of 5 repetitions
AbMat Sit-Up, 80 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

America First? Couple of Workouts

I am a very proud combat veteran of the United States military. I also consider myself very patriotic and I love America. The new White House has released its plan for its budget and I am wondering how it aligns with the "America First" message that the administration has put out. I am certain that after 16+ years of constant combat that the U.S. military is in need of repair and retooling. I also believe that it is only right to spend money to care for our wounded Veterans. I think that investing in infrastructure projects is wise not only to improve our communities but to put people to work. However, after traveling along the U.S.-Mexico border for a couple of weeks a year for the better part of 17 years, spending a crap ton of money on a wall on our southern border is a colossal waste of money and time. To pay for this, the Trump administration is slashing environmental protections, domestic programs and the State Department? I don't get how that is "America First"?

Wednesday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from High Blocks, work up to best three repetition weight and then 2 sets of 3 repetitions at 70%
Front Squat, 3 sets of 4 repetitions at 86%, one set of 4 repetitions at 50%
Pull-Up, 4 sets of 7 repetitions
Hang Power Clean, 2 repetitions at 60%, 65% and 70%. Four sets of 1 repetition at 75%
Clean Pull, 3 repetitions at 90% and 95% and 2 sets of 3 repetitions at 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Thursday HIIT Rowing Workout:
Warm-Up:
Row, one minute easy row
HIIT:
12 rounds of 30 seconds of High Intensity row, 1 minute of Low Intensity Row
Cool-Down:
Row, 2 minutes easy row
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Feel Good About Myself Workout Post

Row, 20 minutes

Weight Training:

Dumbbell Chest Press, 3 sets of 10 repetitions

Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

AbMat Sit-Up, 80 repetitions

Mobility:

Chest and Arm Stretches

Have a Great Day!!

March Madness and the Workout

Today is the day that I pretend to know what the hell is going on in college basketball. I do love the NCAA tournament but really, does anyone know who is going to win between Mount Saint Mary's and New Orleans?!

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean, 3 repetitions at 60%, 70%, 80% and again at 70%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 3 sets of 5 repetitions at 86% and one set of 5 at 60%
Bent Over Row, 6 repetitions

Hang Power Snatch, 2 repetitions at 60%, 65%, 70% and four sets of 1 repetition at 75%
Snatch Pull, 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

No Alarm Weekend, The Value of Sleep and The Workout

I look at health and fitness as a three legged stool: 1) Exercise. That one is obvious. 2) Nutrition. This one I think is also obvious but often ignored. You don't have to be crazy about your diet but you certainly cannot out work a crappy diet! 3) Good sleep. This one is the one where I think a lot of people fail. This weekend was the first time in a long time that I had two days in a row where I did not set an alarm to wake up to.... almost unheard of in this house! I do so much better with a solid 8 hours of sleep!!

Workout:
Row, 20 minutes
Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Half Kneeling Hammer Curl to Shoulder Press, 3 sets of 10 repetitions with each arm
Dumbbell Triceps Extension, 3 sets of 10 repetitions
Toes to Bar, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Quick Friday Workout Post

Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Clean Grip Pull, 5 sets of 5 repetitions
Barbell Weighted Jump Squat, 3 sets of 5 repetitions
Kettlebell Overhead Walking Lunge, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Curl
Hamstring Curl

Have a Great Day!!

International Women's Day and the Workout

I wore red to work yesterday in recognition of International Women.s Day. By far the most influential people in my life have been women.... Ticking off the best supervisors I have had in my professional life, the top three are all women. Far and away the two people that impacted my life the most are my stepmother Lynn and my friend's mother Dorothy. Brilliant, hardworking, honest and accepting only the highest of standards. A woman at work when I told her that I wanted to recognize her on International Women's Day said "Every day should be International Women's Day..." which I agreed with. My response though was, "That is true. But when we don't take time every day to recognize the people that deserve it, we need to take a day to make that happen."

Warm-Up:
Row, 20 minutes
Weight Training:
Supersets: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Superset #1:
Incline Dumbbell Chest Press, 10 repetitions
Alternating Dumbbell Curl, 10 repetitions
Superset #2:
Push-Up, 15 repetitions
Dumbbell Triceps Kickback, 10 repetitions
Dumbbell Concentration Curl, 10 repetitions
Superset #3:
Dumbbell Overhead Triceps Extension, 10 repetitions
Dumbbell Wrist Curls with Supinated Grip, 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand after each of the above supersets.
AbMat Sit-Up, 70 repetitions

Mobility:
Chest, shoulder and triceps stretches

Have a Great Day!!

Schedules Do Not Always Cooperate

I was hoping to get to the gym to get back to Olympic lifting today, but my work schedule conspired against me. I did get to workout at home.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 3 repetitions
Overhead Barbell Lunge, 5 sets of 5 repetitions
Romanian Deadlift, 5 sets of 3 repetitions
Deadlift, 5 sets of 3 repetitions
AbMat Sit-Up, 60 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Walking it Off and Back at the Weights

Today I warmed up by going for our typical one mile dog walk.... going up our normal steep hill felt good on my still weary legs.... it was going down that really woke me up. Still a little tender going down hill.

I was able to hop into the garage gym and do a good upper body workout. Now that the marathon is done I am going back to weight training and will throw in cardio training three days a week. Monday, Wednesday and Friday will continue to be Olympic lifting. Because those workouts will mostly focus on a lot of leg drive, Tuesday, Thursday and Saturday will be "Feel good about myself..." chest and arms work.

Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Biceps Curl, 3 sets of 8-10 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
EZ Bar Skull Crusher, 10 repetitions
EZ Bar Close Grip Chest Press, 15 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Self Awareness, the Chattanooga Marathon and a Rest Day!!

Today is a rest day after completing my marathon this weekend. When I started the pursuit of this goal I was hoping to beat my time from 15 years ago. After 6 months of training it became clear that I am more Clydesdale than racehorse now and it would probably not happen the way that I had originally hoped. I had worked for NOLS for 16 years and one of their core leadership skills is self awareness. When getting into the corrals just before the race I placed myself between two pace setters... the 4:20 pace setter and the 4:40 pace setter. This seemed to line up well with my split times from training and the number of crushing hills on the course. In the end, after lots of simple carbs and some brutal thigh cramps around mile 22, I pulled in at 4:39:37. What really got me to the end was my wife who met me along the route and was there at the finish line, the wonderful people of the Chattanooga community along the route cheering me on and the 4:40 pace setter who really made me push myself at the end of the race. I am pleased with my run and I am going to take what feels like a well deserved day of rest before getting back to lifting tomorrow.

Have a Great Day!!

Last Training Run!!

The last few days I have not been lifting at all. Foam rolling and stretching have been mostly what has been happening prior to Sunday's marathon. Today is my last run before the race.... just a short jaunt around the neighborhood here in Red Bank to just stretch the legs out and run a couple of hills. After that the next few days will be spent building up the carbohydrate stores and hydrating so I am ready to go prior to the race.

Marathon Training:
Run, 30 minutes
Mobility:
Foam Roller Work
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!