Quick Monday and Tuesday Posts

I have been doing the Buckeye Program for a few weeks now and have used it with two of my clients that have specific goals to improve their bench press, back squat and deadlift. Both of those clients have made gains in their lifts after doing the program for three weeks and then attempting a one repetition maximum lift on the fourth week. We will keep moving forward and see how it goes!

Monday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Back Squat, Buckeye Program
Toes to Bar, 5 sets of 5 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday:
Spin Bike Metrics Ride, 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Quick Workout Post

Today is a nice relaxing day at home after a solid work week, Tonight we are going to watch our local minor league team, the Chattanooga Lookouts. So to maximize my time I will just make a quick post of Friday and Saturday's workouts.

Friday Workout:
Warm-Up:
Jump Squat, 15 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Deadlift, Best two repetition maximum then five sets of three repetitions at 85% of two repetition maximum.
Back Squat, Five sets of five repetitions at 60% of 1-RM
Toes to Bar, Five sets of five repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday Workout:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Five sets of five repetitions
Barbell Curl, Three sets of 10 repetitions
Barbell Skullcrusher, Three sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest 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!!

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!!