Whether You Like it Our Not, Donald.... The U.S. is a Player in the World

Clearly Donald Trump has learned that his buddy Bannon that helped get him into the White House lives in a fantasy world. America cannot be isolated from the rest of the world and President Trump has this week realized that at times we will have to engage in international issues. Now if he can somehow avoid a shooting war in the Korean Peninsula?!

Warm-Up:
Cardio Machine, 20 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Plate Loaded Chest Press Machine, 3 sets of 4-6 repetitions
Barbell Biceps Curl, 3 sets of 8-10 repetitions
Roman Chair Toes Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Stretches
Chest 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!!

Quick Workout Post

I spent the day running around looking at furniture?! Just a quick workout post while I wrap my brain around how much furnishing a house costs?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
Bicycle Crunch, 20 repetitions
Handstand Hold, 30 seconds
Workout: Five rounds for time.
Weighted Dip (Bodyweight+30#), 10 repetitions
Barbell Curl (45#), 15 repetitions
Barbell Front Raise (45#), 10 repetitions
Strict Overhead Press (45#), 20 repetitions
Diamond Push-Up, 20 repetitions
Core Workout: 15 repetitions of each exercise. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

The Passing of a Legend and the Workout

Merle Haggard died on his 79th birthday today. There are few people in this world that are as influential as Haggard was to country music. In a new era with mega stars and pop country music it is hard to believe that the genre came from people like Merle Haggard: A common working person, a construction worker, a ex-convict who saw Johnny Cash perform at San Quentin prison. Despite that Haggard had a great view on life: ""I am smart enough to know that I have been gifted and have had a better than average shot at everything," he said. "I have been blessed many times." Rest in Peace.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 15 repetitions
Barbell Curl, 3 sets of 8-10 repetitions
Super Set: Complete each exercise in order to complete a set. Three sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

Quick Friday Night Workout Post

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
TRX Fly
AbMat Sit-Up

Weight Training:
Dumbbell Chest Press, 5 sets 6-10 repetitions
Alternating Dumbbell Curl, 3 sets 10-12 repetitions
Bench Press 21s, 3 sets 21 repetitions
Barbell Curl, 3 sets 10-12 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Dumbbell Fly, 10 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 20 repetitions

Have a Great Day!!