A Quick Chest and Biceps Post

Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Ball Slam, 20 repetitions
Rotational Wall Ball Throw, 15 repetitions per side
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Incline Dumbbell Press, 3 sets of 4-6 repetitions
Dumbbell Wrist Curl, 3 sets of 10 repetitions in both supinated and pronated grips
Dumbbell Chest Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Parallette Push-Up with feet on a 36" Box, 3 sets of 20 repetitions

Have a Great 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

Hockey Purists Breathe a Sigh of Relief and a Rest Day

The Chicago Blackhawks put a whoopin' on the Anaheim Ducks last night in Game 7 of the NHL Western Conference Finals. With the victory, one of the "Original Six" moved on to the Stanley Cup Finals and hockey purists everywhere and fans of the movie "Slap Shot" breathed a collective sigh of relief. If the Blackhawks would have lost, that would have meant we would have had some type of "Disney-esque" finals with a team from Florida and California playing for Lord Stanley's Cup?! The Hanson Brothers would have been pissed!

Today's quote is from Allan F. Nichols:

"[Raises his glass in a toast] Hell, here's to the Sunshine State!"

Active Rest Day:
Walk the Dog
AbMat Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Caps: Consistency is Not Always a Good Thing and Trying Something New

The Washington Capitals. Sigh. The only thing that the Caps have been consistent at is losing in the playoffs. For a couple of decades now they have done nothing but disappoint. Game 7 has moved back to New York and even my die-hard fans back home in the DC area have said that they cannot watch.

Now that I am going to working out on my own for a while I am going to mix things up and throw in more cardio as well as full body workouts with a couple of days of rest. I think that it is often a good move to switch up workouts to break out of routine and make more substantial gains. We will see where things go! Because yesterday was a heavy leg day and I am going to start a full-body routine tomorrow, today will be an active rest day.

Today's quote is from Bruno Mars:

"Music is not math. It's science. You keep mixing the stuff up until it blows up on you, or it becomes this incredible potion."

Active Rest Day:
Spin Bike, 20 minutes
AbMat Crunches, 50 repetitions
Foam Roller Work

Have a Great Day!!

Seasonal Goals and a Chest and Arms Circuit

It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.

Today's quote is from Henry David Thoreau:

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch

Have a Great Day!