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!!

If MLK Were Still with Us and the Daily Workout

Martin Luther King, Jr. would roll over in his grave if he could hear the rhetoric being kicked around by the GOP candidates regarding among other things... banning Muslims from entering the country. They seem to forget that whole "All men are created equal" thing.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping jack
Torso Twist
TRX Chest Press
AbMat Sit-Up
Hand Release Push-Up

Weight Training:
Super Set:
Bench Press with Heavy Chains, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions

Super Set:
Renegade Dumbbell Row, 3 sets of 15 repetitions
Wrist Roll-Up, 3 sets of 5 repetitions

Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Hanging Toes to Bar, 3 sets of 10 repetitions

Have a Great Day!!

Are You Ready For Some Football?! Workout of the Day!

Tonight is a big game in the AFC with the Pats playing the Bills. The Baltimore Ravens seem to have made a deal with the devil a few years back to win the Superbowl and now it is time for payback: Flacco tears his ACL and MCL and Forsett breaks his arm. Season done. At this point in the season it is often the team that is the least injured that will go all the way.

Warm-Up: Perform each exercise in order to complete a set. 4 sets total. No rest between sets.
400m Run
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions

Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions
Weighted Dip Bodyweight +35lbs., 5 sets maximum repetitions
Fat Grip Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions

Have a Great Day!!

Quick Strength Training Saturday Post!

Just a quick post of the workout today!

Warm-up: AMRAP 3 minutes:

20 Jumping Jacks

10 Hand Release Push-Ups

10 Air Squats

Strength:

Bench w/ Heavy Chains, 5 sets of 5 repetitions

Back Squat w/ Heavy Chains,  5 sets of 5 repetitions

Deadlift, 5 sets of 1-2 repetitions

Strict Overhead Press, 5 sets of 5 repetitions

Super Set:

Skull Crushers, 3 sets of 10 repetitions

Biceps Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 3 sets of 15 repetitions

45 seconds Handstand Hold

Cool-Down:

Hanging Knees to Elbows, 3 sets 15 repetitions

400m Walk

Mobility:

Hamstring Stretches

Chest Stretches

Have a Great Day!!

Little League World Series and a Heavy Chest Day

The boys from Chicago, Illinois really played their hearts out as the Little League Champions of the United States. In the end they lost to a very talented team from Seoul, South Korea. I hope that they are able to hold their heads up high and relish their title as U.S. Champions and the #2 team in the world! Regardless, they have been a joy to watch and made a lot of people on the south side of Chicago proud!

Today's quote is from Jackie Robinson:

"A life is not important except in the impact it has on other lives."

Workout: Chest and Biceps

Warm-up:

Push-Ups, 1 set 25 repetitions

Foam Roller

Weight Training:

Heavy Bench Press, 5 sets of 1 repetition ending on maximum press

Bench Press with Heavy Chains, 5 sets of 6-8 repetitions

TRX Push-Ups, 3 sets of maximum repetitions

Weighted Dips, Bodyweight +50lb., 5 sets to failure

Concentration Dumbbell Biceps Curls, 3 sets of 6-8 repetitions

Fat Grip Barbell Biceps Curls, 3 sets of 10 repetitions

25m Farmer's Carry 135lb. in each hand, 6 sets.

Have a Great Day!