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!!
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!!
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!!
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!!
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70% and 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 60%, 70%, 75%, 80% and 80%
Snatch Pull, 2 sets of 3 repetitions at 95%, 3 repetitions at 100%, 3 repetitions at 105%
Front Squat, 4 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
Eight hours of loading boxes destined for the Amazon fulfillment center here in Chattanooga will take a bit out of you. From just after midnight until 8:00am we packed 18 wheeler trailers full of holiday gifts.... everything from Gurgle Pots (I had to look that up...) to large gas grills. I was not too excited to get up and go into the gym so I stayed and lifted at home. When in doubt I just stick with the basics to get the most out of the workout: Squat, Bench Press and Deadlift.
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Front Squat, 3 sets of 10 repetitions
Bench Press, 3 sets of 10 repetitions
Deadlift, 3 sets of 5 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
