Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

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

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Back to a Normal Routine and the Workout

The last few days have been wonderful. I am a creature of habit and it is nice to be back to a normal work and off time routine. I am once again able to come home from work, spend time with our little Australian Cattle Dogs and get to the gym in the afternoon. It is very comforting to me to have a strong routine that keeps my life and workouts on track.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 3 repetitions at the following percentages of 1-RM: 70%, 75% and three sets at 80%
Snatch Pull, 5 sets of 3 repetitions at 90% of 1-RM
Front Squat, 5 sets of 3 repetitions at 82% of 1-RM
Military Press, 4 sets of 3 repetitions
Abdominal and Mobility:
Butterfly Abmat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Friday Lifting to a Saturday Rest Day

I have made the ingenious move (that is sarcasm...) away from lifting on Saturdays. I was lifting on Saturdays and resting Fridays but as my Sunday training runs have gotten longer and longer, lifting Fridays and resting on Saturdays just made more sense. I tried to run over two hours after squatting one Saturday morning and it felt like my legs were made of lead.

Today we were able to get out the door with the family and four dogs and go for a hike over at Stringer's Ridge. We made it for a 2.5 mile dog walk before the freezing rain started flying. Now all of the tired dogs are crashed out around the house and we are watching college football.

Friday Weight Training:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 2 repetitions each at 60%, 70%, 80% and 85%
Clean and Jerk, 2 repetitions each at 60%, 70%, 80% and 85%
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Front Squat, 4 repetitions at 75%
Alternating Behind the Neck and Front Rack Push Press, 4 repetitions
Abdominal Work and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day and Happy New Year!!

Quick Workout Post

Just a quick post of the daily workout.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
24" Box Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift 70% of One Rep Max., 5 sets of 5 repetitions
Pendlay Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
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!!

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!!

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!!

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!!

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!!

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!!

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!!

Watching the Money Fly Away and the Workout: Short and Not So Sweet

As we prepare to move ourselves and our little dog across the country, the bills are starting to rack up. First is the ABF trailer that is coming for us to put all of our stuff in *Cha-Ching* Next is getting our two "vintage" Subarus to the point that they will not blowup somewhere in the middle of Texas *Cha-Ching* Once we arrive, getting the internet, water and electricity set-up *Cha-Ching* Buying a mattress *Cha-Ching* Furnishing a house so we are not sitting on the floor *Cha-Ching* The list goes on and on...I guess this is what it means to be a responsible adult?!

Warm-Up: Complete a 6 minute AMRAP of: 
Butterfly AbMat Sit-Up, 15 repetitions
Prisoner Lunge, 10 repetitions per side
PVC Wraparound, 20 repetitions
Push-Up Plank Hold, 30 seconds
Tabata Workout: Athletes will rest with the bar in the rack position. Back rack for back squats and front rack for shoulder-to-overhead.

Back Squat (135# / 95#)

Shoulder-to-Overhead (135# / 95#)
Core Work: Ten repetitions per exercise, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Lying Leg Lift
Mobility:
Shoulder Girdle Stretches

Medical School Graduation and Yesterday's Workout

Yesterday was a huge day here. Four years ago, at the age of 37 years old, Rebecca started medical school. Last night we went to her graduation and her parents and I had the honor of hooding Rebecca as she finished school. After that she took the Hippocratic Oath and became a doctor. I started this blog to have conversations about being middle aged and continuing to exercise. Compared to completing medical school at 41 years old, that is a cake walk!!! We are very, very proud of our new doctor in the family!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Hand Release Push-Up
AbMat Butterfly Sit-Up
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Wrist Curl (Pronated and Supinated Grip), 3 sets of 15 repetitions
Incline Parallette Push-Up, 3 sets of 15 repetitions
Alternating Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Cool-Down:
400m Run with 25# Plate
Mobility:
Chest Stretches

Have a Great Day!!

Did I say Same Ol' Caps? I Did Didn't I? The Workout

Once again, the Capitals break a fan's heart. And once again it is the damn Pittsburgh Penguins that ended Washington's season. That is eight times now that the Pens have put away the Caps in the playoffs. Good news is that I think Scherzer is pitching tomorrow for the Nationals!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 40 repetitions
Strength:
Push Press, 7 sets of 1-5 repetitions
Triceps Cable Pushdown, 5 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Barbell Shoulder Shrug, 5 sets of 8-10 repetitions
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Yesterday's Workout

Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.

Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Tigers: Now That is Some Great News... and the Workout

The World Wildlife Fund has just reported that the number of tigers in the wild worldwide has increased by more than 20%. From an estimated 3,200 in 2010 to almost 3,890 in 2016! When the United Nations' Environment Programme estimates that 150-200 species of plant, insect, bird and mammal become extinct every 24 hours... this is huge news! They are hoping that with continued protection that they can reach a goal set in 2010: Double the wild tiger population worldwide by 2022.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
TRX Chest Press
TRX Biceps Curl
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dip, 3 sets of maximum repetitions to failure
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets

Have a Great Day!!

Being Human is Painful and So Are Rainy Day Workouts!

It was painful to watch as Jordan Spieth melted down with a quadruple bogie on the 12th hole of the final round at the Master's today, blowing what seemed like an insurmountable lead. It was painful to watch him almost fall over as he, as last year's champion had to put the green jacket on eventual champion Danny Willett's back. It was also painful to watch him stand and answer questions from the media about "How does it feel..." Like crap, that is how it feels. But it was also a valuable reminder that many of our greatest athlete stars are human... Cam Newton showed us that after the Superbowl. Today Jordan Spieth showed us that on the 12th hole at Augusta.

Today it dumped rain today in Tucson. All day. As you may know our workout area is outside here and when it rains hard, it is not really usable at all. So that meant leg day moved inside and was another metabolic workout. And, as usual... some of the shorter duration workouts are the most painful!

Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jumping Jack
20" Step-Up
AbMat Sit-Up

Metabolic Conditioning Workout: Complete each exercise in order to complete a round. No rest between exercises or rounds. Perform as many rounds as possible in 15 minutes.
500m Row
Dumbbell Squat with 45# Dumbbells, 10 repetitions

Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

NCAA Tournament and The Daily Workout

It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Crunch

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets 8-10 repetitions
Weighted Dip (Bodyweight +25lbs.), 5 sets of maximum repetitions

Superset: Perform each exercise in order to complete a set. No rest between exercises. 
Dumbbell Renegade Row, 15 repetitions
AbMat Sit-Up, 30 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets

Have a Great Day!!