Redemption in an Ugly Game, Donating Blood and the Workouts

My bracket was busted a long time ago but last night two of my co-workers were battling for the title of Bracket Challenge Winner: Jimmy had Gonzaga and Michael had UNC winning the whole enchilada. In the end, UNC won giving the victory to Michael and giving the Tarheels a bit of payback for a heartbreaking loss last year at the buzzer to Villanova.

Today I am headed down to Blood Assurance to donate blood. My boss at the YMCA has asked all of the Personal Trainers to donate blood if we can. I don't know why I don't do it more often, but I am going to head down today after lifting and before I help coach the Crossfit class at noon. Wherever you are, if you have time.... donate blood BEFORE there is an emergency.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Weight Training:
Front Squat, 6 sets of 5 repetitions
Press From the Split Stance, 6 sets of 3 repetitions
Clean and Jerk, 5 sets of 2 repetitions at 80%
Snatch, 5 sets of 2 repetitions at 80%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Pushback, 3 sets of 10 repetitions per side
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Tuesday Workout:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10-12 repetitions
Chin-Up, 3 sets of 10 repetitions
Dip, 3 sets of 10-15 repetitions
Barbell Curl, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

Ted is Already Running for 2020 and the Workout

Ted Cruz took a huge political risk last night, clearly aiming for the Presidency in 2020. In a speech at the Republican National Convention, Ted Cruz laid out conservative values and near the end, when given the chance to support and endorse Donald Trump, chose to tell voters to "vote their conscience for candidates up and down the ticket". Cruz was booed off the stage.

If Trump loses this election badly, Ted will be able to say, "See you should have voted for me!" But almost any other outcome is the end of Ted Cruz. If Trump wins, I think that he will crush Ted for his lack of loyalty. But the worst outcome for Ted Cruz will be a close victory by Hilary. First, the Democrats will hold the White House for four more years. Secondly and more importantly, if Cruz pulls votes away from Trump, Donald will have the built in excuse for the loss and the Republicans will blame Cruz. I guess, the only positive there for Ted will feed his narcissism: a giant "Screw You Trump" by keeping him out of the Oval Office.

Warm-Up:
Steady State Cardiorespiratory Training, 20 minutes
Weight Training:
Bench Press, 5 sets of 5 repetitions
Preacher Curl, 5 sets of 8-12 repetitions
Pec-Deck Machine, 3 sets of 8-10 repetitions
One Hand, High Cable Curl, 5 sets of 8-12 repetitions
Decline Bench, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 5 sets of 8-12 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets
Core Work: Perform 35 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 "Grate" Day!!

Great Time Paddling, Ronaldo, LeBron,Venus and Federer and the Workout

I had a really nice time paddling with Chattanooga Therapeutic Recreation and their Team River Runner program. It was an hour and a half of paddling on the Tennessee River with local volunteers and veterans. I will definitely go out there and work with those folks again when life permits.

I am no fan of Cristiano Ronaldo, LeBron James or Roger Federer. But, now that I am squarely middle aged I have to admit that I am very proud of all three of them. All three recently have been told that their sport has passed them by... respectively Gareth Bale, Steph Curry, and Novak Djokovic were the faces of the sport now... thank you very much for your effort over the years, None of them have gone quietly... LeBron has his championship and the other two on are the verge of theirs. And please, let us not leave out Venus Williams! Thirty six and she may end up facing Serena in the Wimbledon finals?! Awesome!

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds each. No rest between exercises or rounds.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 2-5 repetitions
Barbell 21 Curl, 3 sets of 21 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Strict Fat Bar Chin-Up, 3 sets of maximum repetitions
Parallette Push-Up, 5 sets of 15-20 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions per hand after each of the above sets.
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!!

Quick Post: Strength Training Saturday

Warm-Up:

400m Jog

3 Rounds:

10 Hand Release Push-Ups

15 Air Squats w/ stall at the bottom

20 GHDs

25 AbMat Sit-ups

Strength:

Back Squat, 5 sets of 5 repetitions

Bench Press, 5 sets of 5 repetitions

Standing Weighted Calf Raise, 3 sets of 15 repetitions

Deadlift, 5 sets of 1-2 repetitions

Captains of Crush Grip Trainers, 3 sets of 15 repetitions

Bent Over Barbell Row, 5 sets of 5 repetitions

Cool-Down:

400m Walk

PVC Shoulder Girdle Stretch

Quadriceps Stretch

Hamstring Stretch

Have a Great Day!!

A Quick Chest and Biceps Post

Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Ball Slam, 20 repetitions
Rotational Wall Ball Throw, 15 repetitions per side
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Incline Dumbbell Press, 3 sets of 4-6 repetitions
Dumbbell Wrist Curl, 3 sets of 10 repetitions in both supinated and pronated grips
Dumbbell Chest Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Parallette Push-Up with feet on a 36" Box, 3 sets of 20 repetitions

Have a Great Day!!

Jefferson Davis' Descendant Brings Down the Confederate Flag, Chest and Biceps Workout

South Carolina Republican Representative Jenny Horne got really upset. After the racially motivated mass shooting in Charleston, South Carolina a ground swell of emotion, energy  and support formed to get the Confederate Battle Flag removed from the grounds of the South Carolina Statehouse. But, a small group of Republican lawmakers used the argument that the flag did not represent hate, that it represented their heritage and they were fighting the removal of the flag. Jenny Horne was over it. 

"I have heard enough about heritage, I am a descendant of Jefferson Davis, Okay? But that does not matter. It's not about Jenny Horne. It's about the people of South Carolina who have demanded that this symbol of hate come off of the Statehouse grounds." Among the nine people killed in the shooting rampage was State Senator Clementa Pinckney, a colleague and friend of Jenny Horne's. Tearfully Horne continued. "I cannot believe that we do not have the heart in this body to do something meaningful such as take a symbol of hate off these grounds on Friday! For the widow of Senator Pinckney and his two young daughters, that would be adding insult to injury and I will not be a part of it!"

This morning, the Confederate Battle Flag was removed from the South Carolina Statehouse grounds and placed in a museum. Well done Jenny Horne. Rarely in this day and age do we see politicians do things simply because they are the right thing to do.

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order, one minute each
Jumping Jack
AbMat Crunch
TRX Chest Press
Bicycle Abdominal Crunch
Trunk Twist
Weight Training:
Bench Press, 1 set of 10 repetitions at 50% 1-RM, 5 sets of 1-5 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Parallette Push-Up with Feet on 36" Box, 3 sets of 15 repetitions
Barbell Wrist Curl, 3 sets of 15 repetitions
Dumbbell Chest Fly, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
Weighted Dip (+50lbs.), maximum repetitions
Captains of Crush Grip Trainer, 15 repetitions

Have a Great Day!!

Team USA: Speed Kills! Chest and Biceps Day

Yesterday the U.S. Women's National Soccer Team beat the Chinese team 1-0. The U.S. defense was stifling as it has been throughout the tournament since the second half of the first game. In that first game, goalie Hope Solo made five saves. In the four games after that she has made a total of six saves?! The question has been the U.S. offense. Yesterday the incredible Abby Wambach did not start and midfielders Megan Rapinoe and Lauren Holiday were out of the match because of multiple yellow cards. That meant a number of the younger and less experienced players were on the field. Immediately, the new found speed and aggressiveness of the U.S. attack was apparent. For the first time in this World Cup tournament the U.S. was pressing their opponent and kept the pedal to the floor the entire game. Yes, they only scored one goal but there were multiple great chances to score more. That may be where the lack of experience came into play: The inability to finish and put the ball in the net. Next is Germany who is susceptible to one thing it seems... a quick, fast paced attack.

Today's quote is from Ralph Waldo Emerson:

"In skating over thin ice our safety is in our speed."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Bench Press, 5 sets 4-6 repetitions
Axle Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Chest Press, 3 sets of 4-6 repetitions
Captains of Crush Gripper, 3 sets of 15 repetitions per hand
Incline Bench Dumbbell Press, 3 sets of 4-6 repetitions
Rotational Wall Ball Toss, 3 sets of 15 repetitions per side
Dip, 3 sets of maximum repetitions

Have a Great Day!!

Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!

Game Four: My Idea of What Happened and a Heavy Upper Body Day

Here is what I think happened after the Cleveland Cavaliers beat the

Golden State Warriors in game three of the NBA Finals. Steve Kerr picked up the phone and called San Antonio, Texas and spoke with his long time mentor and former coach Gregg Popovich and asked, "How do I beat LeBron James in the NBA Finals?!" "Pop" responded very simply. Pop responded with the same phrase that he used on his team in the huddle when they last beat LeBron's very thin benched Miami Heat with his very deep benched Spurs. "Run them into the ground. And then keep running." Kerr replaced the plodding Andrew Bogut in the starting lineup with the smaller and faster Andre Iguodala and the Warriors literally ran away with a 21 point victory in Cleveland. Mentorship wins again.

Today's quote is from Donovan Bailey:

"Every kid needs a mentor. Everybody needs a mentor."

Workout: Heavy Upper Body

Warm-Up:

Rowing Machine, 10 minutes

Bicycle Abdominal Crunch, 50 repetitions

Weight Training:

Heavy Bench Press, 4 sets of 5 repetitions

Weighted Pull-Up (Bodyweight +50lbs.), 3 sets of 5 repetitions

Barbell Push Press, 5 sets of 2-4 repetitions

Weighted Push-Up (Bodyweight +50lbs.), 3 sets of 20 repetitions

Bent Over Dumbbell Row, 3 sets of 6-8 repetitions

Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Rotating Wall Ball Toss, 3 sets of 10 repetitions

Have a Great Day!!

Capital Punishment, Chest and Biceps

The Washington Wizards completed a franchise first sweep of a seven game series versus the Toronto Raptors?! First Sweep. Ever. I am slightly concerned that this type of success as a Washington sports fan is setting me up for a major disappointment as the NFL Draft approaches.

Today's quote is from David Rudisha:

"Sometimes when you get disappointment it makes you stronger."

Workout: Chest and Biceps
Morning Session:
Spin Bike HIIT, 30 minutes

Evening Session:
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
AbMat Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up, 100 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Barbell Palms Up Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
Barbell Palms Down Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
AbMat Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!