Trump is Finding Out There Are No Good Answers.... and the Workouts

Syrian nerve gas attack. North Korea plowing ahead with their nuclear missile program. These are just two of the international problems that the new President is having to deal with. Campaigning is one thing. Calling other administrations weak or ineffective are easy on the campaign trail... but now serving as President, this is where the rubber meets the road and decisions must be made. We will see how real leadership decisions are made here very soon.

Wednesday Weight Training:
Warm-Up:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
Barbell Weighted Lunge, 10 repetitions
Pendlay Row, 10 repetitions
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
Barbell Push Press, 10 repetitions
Romanian Deadlift, 10 repetitions
Front Squat, 5 sets of 5 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Thursday Cardio:
Spin Bike Workout, 35 minutes
Roman Chair Toe Raise, 3 sets of 20 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Annoying Credit Card Fraud and the Workout

First, I want to be clear that I love American Express. At 2:34am I received a text asking if I had made a ONE DOLLAR charge on my credit card. Of course I was sound asleep and had made no such charge. I called the very pleasant customer service rep and they said it was most likely a test charge to see if my card could be used for a larger purchase and that AMEX had denied it. However, they recommended I get a new card. So, because some ass hat stole my card number somehow and made a one dollar charge I am now without my card until Tuesday. End of world? No, of course not. Annoying as hell? Yes. American Express is great though.... they told me not to worry they would happily shift all of my reoccurring charges to the new card. Great customer service.

Thursday:
Run, one and a half hours.
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50%
Snatch, 2 repetitions at 60% and 70%, 1 repetition at 80%, 84%, 88%, 91% and 94%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Thursday and Friday Workouts and Keeping One's Word

Today I landed another personal trainer job which I am very excited about. I have been working at UPS and I had committed to working there through the peak season of November and December. While I was at UPS, I was offered a training gig but I did not take that job because I had given my word that I would stay as a package handler until January. Today I was able to land a well paying trainer job and give my UPS supervisor a two week notice that I will be leaving. A person is only as good as their word and bridges are much more effective when they are not burned.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday: Weight Training
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50% of 1-RM
Snatch, 5 sets of 3 repetitions at 60% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 60% of 1-RM
Barbell Romanian Deadlift, 3 sets of 7 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Marine Triple Amputee Finishes Spartan Race and the Workout

I am just going to post really quick but I just came across this.... unreal. When you think that whatever the day throws at you is hard.... play this video of Corporal Todd Love finishing a Spartan Race?!

Warm-Up:
Rowing HIIT: One minute warm-ip pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Back Squat, 3 sets of 3-12 repetitions
Overhead Plate Lunge, 3 sets of 10 repetitions per side
Romanian Deadlift, 3 sets of 15 repetitions
25m Weighted Sled Push, 3 rounds
Core Work: Perform 30 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!!

All-Star Games and the Workout of the Day

For about two and a half minutes I turned on the NFL Pro Bowl. Then I remembered that they are not doing NFC vs. AFC anymore.... having Jerry Rice and Michael Irvin pick teams?! Lame. Kobe Bryant made the NBA all-star squad.... very lame. The only one that seems to be worth a damn is the MLB All-Star game with the winner getting home field advantage in the World Series. Not lame.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
24" Box Jump, 10 repetitions
AbMat Sit-Up, 35 repetitions
Weight Training:
Front Squat, 5 sets of 6-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Walking Lunge with GoRuck Sandbag
GHD, 15 repetitions
Bodyweight Calf Raise, 45 repetitions

Have a Great Day!!