Wild Times in Washington and the Workouts

I am not sure that I have been alive to see something like the current events in DC. I do get it that a President can fire an FBI Director for any reason. But it sure looks strange when a President cans a FBI head that is investigating that President's campaign for colluding with the Russians to effect that election?! At the very least, President Trump acted with some very poor timing?!

Friday:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 15 repetition
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Bench Press, 5 sets of 5 repetitions at 75% of 1-RM
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
Dip, 3 sets of 15 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Have a Great Day!!

Friday and Saturday Buckeye Program Lifting

Had a busy day training folks at work Friday and a nice Saturday of chores around the house but able to weight train both days.

Friday:
Warm-Up:
Row, 5 minutes
Jump Squat, 10 repetitions
Foam Roller
Weight Training:
Deadlift, Buckeye Program
GHD Back Extension, 3 sets of 15 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Have a Great Day!!

Baseball Needs to Grow the F*** Up, Wednesday and Thursday Workouts

Last night, Umpire Sam Holbrook tossed out Orioles' pitcher Kevin Gausman after hitting Red Sox batter Xander Bogaerts with a pitch. This all dates back to an injury to to Dustin Pedroia when Manny Machado slid into him at second base.... THE THIRD WEEK OF APRIL?! Since then various pitchers have been pitching at batters in the series. I applaud Holbrook for not giving any warning to Gausman... intentional or not, tossing the pitcher sent a clear message: This childish behavior ends now.

Wednesday Workout:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Thursday Workout:
Spin Bike HIIT, 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Family Visit = Quick Post

We have had multiple family visitors this weekend so I am going to just quickly fire off this post.

Friday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Sunday:
Spin Bike HIIT, 35 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

Quick Post

Yesterday I continued on the bench press Buckeye Program and today is a rest day. Tomorrow will be my first one rep maximum deadlift in a while.

Wednesday Workout:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 8-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Thursday: Rest Day

Have a Great Day!!

RIP Garv-Missile and the Workouts from Friday and Saturday

Today I received a message that our friend's dog Garvey passed away. I called him "The Garv-Missile" because he would come launching out of her house to play with us and our dog Ocho.... running around like a maniac. Garvey was a happy, gentle soul. The only flaw I have ever found with dogs is that they weasel their way into our hearts, die way too soon and leave a gaping whole where their unconditional love used to be. RIP Garv-Missile.

Friday Workout:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, 3 sets of 5 repetitions at 75% of 1-RM
Pendlay Row, 3 sets of 10 repetitions
Pull-Up, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday Workout:
Warm-Up:
Jumping Jack, 50 repetitions
Push-Up, 10 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Standing Military Press, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!

Aaron Hernandez and the Wednesday and Thursday Workouts

I am a football fan and I feel like I am a somewhat compassionate human being. I have also spent a good portion of my professional career as a NOLS instructor, field staff supervisor and as a fitness trainer trying to help people live up to their potential. With all of that said, when I heard that Aaron Hernandez, the former tight end for the New England Patriots who was imprisoned for murder was found dead in his cell I was not shocked. In fact, I found my self feeling like, "Yeah. That seems about right." I don't really like feeling that way. It seems like such a waste.

Wednesday:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 6-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Thursday:
Row, 5000m
Mobility:
Quadriceps Stretches
Hamstring Stretches

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!!

Friday, Saturday, Whew.... Sunday Rest Day!!

I was able to work Friday and do a number of projects around the house on Saturday.... I also had a couple of heavy lifting days so it is nice to just relax a bit today!!

Friday:
Warm-Up:
Jump Squat, 20 repetitions
Weight Training:
Deadlift, work op to best 3 repetition set then drop to 85% for 3 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions at 85%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Push Press, 5 sets of 5 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 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!!

Walking it Off and Back at the Weights

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!!

GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

Rare Day with the Whole Family and the Upper Body EMOM

Today was a day without an alarm clock! we were able to sleep in until Biscuit decided that he had had enough of this sleeping thing and started making sure we knew he was awake!! We got good dog walking in, cleaned the gutters and straightened up the backyard. We will have family coming to visit soon... two more people and two Labradors!! We will see how our little house holds up!

Today I did another upper body workout to give my legs a break after the long run yesterday.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Every Minute on the Minute: Perform one set of each of the following exercises, every minute on the minute. Three sets of each exercise total.
Bench Press, 10 repetitions
Bent Over Barbell Row, Supine Grip, 10 repetitions
Seated Barbell Overhead Press, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Being a Movie Critic and the Workout

We went to a matinee viewing of "Rogue One: A Star Wars Story" today. I grew up in the late seventies to eighties so the Star Wars movies have been a huge part of my life. Rogue One was quite good in my opinion. The story line was very good... I would have liked a bit more of Forest Whitaker... but what I liked most was that they kept a style that was very similar to the original Episode IV movie. I will say two thumbs up from me!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Clean from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Back Squat, 72% 6 repetitions
Bent Over Barbell Row, 8 repetitions
Power Snatch from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Snatch Pull, 90% 3 repetitions
Bench Press, 5 repetitions

Have a Great Day!!

When You Want The Most Strength Training Bang for Your Workout Buck....

Squat. After working from midnight to 7:30am I spent a good chunk of the day resting. I did however want to get a workout in tonight and focused on the big three: squat, deadlift, and bench press. Time was at a premium.... and if I only have time for one strength training exercise it will always be the squat. Tonight it was the front squat.

Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Front Squat, 3 sets of 10 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Resting the Legs and Upper Body Workout

After yesterday's run and then nine hours on my feet I am going to give my legs a day off. Today will just be a focus on upper body and sleeping before my 2:05 am work start time.

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Upright Row, 3 sets of 10 repetitions
Standing Military Press, 3 sets of 10 repetitions
AbMat Butterfly Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Whew!! and the Big Three Workout

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!!

Chattanooga Mending and the Workout

Chattanooga is still recovering from a tragedy that occurred on Monday. A school bus with thirty-five elementary school children on board rolled over killing five children and leaving many injured in the hospital. Immediately after the accident,  the line at Blood Assurance downtown to donate blood was out the door and around the corner of the building. I cannot imagine the pain of the five families who have lost their children.... but I am confident the City of Chattanooga will do all it can to support them in their time of need.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training: Powerlifting Day!!
Front Squat, 5 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Seated Shoulder Press, 5 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Crash, Burn and an Upper Body Workout

Yesterday was a nice rest day. On my last running day however, there was an incident. I was running at Stringer's Ridge on a trail when a pesky root tripped me. The ensuing crash opened up a big, nasty flapper on my left knee. This will be the first (probably not last....) incident where I am glad that there is an ER doc in the house. This photo was taken just before Rebecca said "Oooooo! I just got a big stick out of it!"

This morning I figured it would be best NOT to do a bunch of squats that usually go along with my normal Olympic lifting workout on the wounded knee. Today will be an upper body workout with the hopes that I can run on it tomorrow.

Warm-Up:

Jump Rope, 100 skips

Weight Training:

Bench Press, 3 sets of 8-10 repetitions

Strict, No-Kip Pull-Up, 4 sets of 10 repetitions

Barbell Shoulder Shrug, 3 sets of 10 repetitions

Seated Barbell Military Press, 4 sets of 4-6 repetitions

Core Work: Perform 20 repetitions of each exercise in order with no rest between exercises.

Flutter Kick

Lying Heel Touch

Knee Pull-In

Lying Leg Lift

Mobility:

Banded Shoulder Stretch

Have a Great Day!!

Yesterday's and Today's Workout Posts

Yesterday was the first time in a long time that as a family we got to actually spend an evening together. We had dinner together, hung out for a while and walked the dogs in the evening. It was really nice but I did not get around to posting. Two workouts posted today.

Yesterday's Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Today's Workout:
Warm-Up:
Jump Rope, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, 3 sets of 8-10 repetitions
Back Squat, 3 sets of 8 repetitions
Strict Standing Shoulder Press, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!