Pokémon Go-playing driver after hitting police car: ‘That’s what I get for playing this dumb ass game’.
Warm-Up:
Steady Pace Cardiorespiratory Training, 20 minutes
Weight Training:
GHD, 3 sets of 15 repetitions
Leg Press, 5 sets of 5 repetitions
Calf Raise, 5 sets of 15 repetitions
Leg Curl, 5 sets of 8-10 repetitions
Leg Extension, 5 sets of 5 repetitions
Abductor Machine, 3 sets of 10 repetitions
Adductor Machine, 3 sets of 10 repetitions
Hack Squat, 5 sets of 6-10 repetitions
Back Squat with Stall at the Bottom, 5 sets of 4-6 repetitions
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 Great Day!!
I am no fan of Donald Trump or Hilary Clinton for that matter. I am a fan of people talking policy and stating their positions in specifics. For instance, I know that there will never be a wall built across the entire U.S./Mexican border. Yet, Trump continues to state that he will get the wall built and have Mexico pay for it, which fires up his constituents. Lacking from the statement are any specifics on how he will actually get this monumental feat done. Trump is a fake. Trump's policies are fake, his hair is fake and his tan is fake.
At the Republican Convention last night, Trump's wife Melania came out on stage and gave a truly inspirational speech. The problem is that large portions of that speech were also inspirational in 2008 when Michelle Obama said the same words?! I guess I should not be shocked by this in any way.
Warm-Up:
Cardiorespiratory Training, 20 minutes
Weight Training:
Seated Shoulder Press Machine, 5 sets of 4-6 repetitions
Triceps Extension Machine, 5 sets of 8-10 repetitions
Cable Side Raise, 5 sets of 8-10 repetitions per side
Triceps Cable Push-Down, 5 sets of 4-6 repetitions
Plate Loaded Jammer Machine, 5 sets of 4-6 repetitions
Barbell Push Press, 5 sets of 2-5 repetitions
Close Grip Bench Press, 5 sets of 8-10 repetitions
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 Great Day!!
I have said, time and time again that I have been truly blessed with a life of jobs that I have absolutely loved. Not all of the work I have done has been glamorous or exciting (i.e. construction, sorting UPS packages...) but I have really enjoyed them either for the actual work (i.e. raft guiding, working various jobs for NOLS....) or for the camaraderie.
I have been looking for work in our new home of Chattanooga since we found out we were coming in March. Once again I have found opportunities for employment that it seems like I will really enjoy. Again, I recognize that I am very fortunate that way, a lot of people do not like their jobs at all. This was my first real job search in over 15 years and there are a lot of great things out there. There are a few things out there that are not so great as well. Here is what I found....
The Good:
- 1) The Search Engines out there for jobs are awesome! Indeed, Linkedin, heck even Craigslist all make it easy to find a job that you are looking for. I checked a slew of sites everyday looking for jobs. Patience and persistence is the key.
- 2) Filters are clutch. Though I liked looking at all the jobs that were available to me (i.e. "Managing a doughnut shop?! Awesome!") filtering out the ones that were not appropriate or had been posted for a while was very helpful. Otherwise the volume is overwhelming.
- 3) There seem to be jobs out there! I ended up sorting packages at UPS until a job that I really wanted came around. Taking a job while you look for your next career is okay. I actually really liked the people I got to work with at UPS even though it was a pretty brief stint.
- 4) Technology has made it so easy to take care of all of the paperwork, background checks, etc. once you are in the door at the new job. That saved me a ton of running around.
The Bad:
- 1) Job hunting has become very impersonal. Though I applied for dozens of jobs I was contacted by very few of the places that I applied to. Only two employers contacted me to say "Thank you for applying, we have chosen another applicant." I recognize that some places get inundated with applicants, but still.... a one sentence e-mail politely saying, "Thanks but no thanks" is all that I would really expect. I have no idea if anyone even looked at three quarters of the applications I turned in?! At times this was discouraging especially when I applied for a job where I thought I would be a strong candidate. Don't let this derail you!!
- 2) Reference Checks. I got a text from my last supervisor yesterday out of the blue. After catching up for a bit I asked a simple question since she was one of the references that I had listed on every application: "Has anyone contacted you regarding my references for any of the jobs I have applied for?" "Nope." Now, I recognize that there are times when people interview and meet a person and there is just that feeling that they would be a good employee and they do not feel they need to check references. I get that. If that is the case, do not make me fill out a reference check sheet?! And if it is not the case, check my references damn it! You may find out that I would be a great employee!!
That's all I've got for now I will keep you posted on how the new opportunities pan out.
Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds. No rest between rounds.
Heavy Rope Whip
PVC Passthrough
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Diamond Triceps Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
One Hand Kettlebell Clean & Jerk, 5 sets of 4-6 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
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 Great Day!!
Tim Duncan has retired and with him is retiring a class of athlete that is very rare these days. It is almost laughable when I compare the retirement of Kobe Bryant to that of Tim Duncan.
Kobe was an amazing athlete, a five time NBA champion with the Lakers and one of the best NBA players of all time, there is no denying that. But, at times Kobe was a world class ass as well. The farewell tour, the ridiculous two year $48.5 million contract when his skills were extremely diminished on a Lakers team that was laughable, the ego and the sexual assault charges that have somehow been forgotten from an incident in 2003 in Colorado.
Then we look at Tim Duncan: Rookie of the year his first year in the league, also a five time NBA champion with the Spurs, made the playoffs every year that he was on the team, took pay cuts and restructured his contract so the team could bring in new players to stay competitive, accepted his role on the team as he grew older and other players were more effective on the court, quietly announced his retirement and is not even going to be at the press conference.... only his stoic coach Gregg Popovich will be there to announce Tim's retirement?! Good luck in the future Mr. Duncan. I hope that there are some young people out there that have been paying attention about how to be a true professional athlete.
Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Jumping Jack
PVC Passthrough
Strength Training:
Bench Press, 5 sets of 2-10 rep
Metabolic Conditioning: Two person team for time. One athlete does chin-ups while the other athlete does push-ups. When ten chin-ups are complete the athletes switch. A round is complete each time 10 chin-ups are done, 10 rounds total. Time stops when all chin-ups are complete.
Strict, No Kip Chin-Up, 10 repetitions
Push-Up
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!
Tomorrow is my first day working as a personal trainer here in Chattanooga. It is also the first day that I can start being a mentee as a strength and performance coach. Starting a new career at 46 years old is a little scary, but also pretty exciting. On Friday, I had a great meeting with a local coach who was willing to help me out. Besides working at a big corporate gym here, I am going to clean this guy's smaller training room twice a week. He is going to pay me a small amount for the cleaning, but I will also get free training from him and will be able to shadow him as he coaches athletes in Olympic lifts. In August I will participate in a USA Weightlifting Level One Sport Performance Coaching and then start coaching folks in his facility. I have spent a lot of the last 20 years mentoring others, we will see how the shoe fits on the other foot!
Warm-Up:
Ball Slam, Perform ball slams for one minute and then rest for one minute to complete a round. Three rounds total.
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Workout:
Strict Barbell Overhead Press, 5 sets of 5 repetitions
Triceps Rope Chain Pull, 3 sets of 15 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Triceps Dips, 3 sets of 25 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
EZ Bar Skull Crusher, 10 repetitions
EZ Bar Close Grip Press, 15 repetitions
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!!
I am very excited for the long weekend after a week of early wake-ups to work at the UPS facility. I love the 4th of July. I especially like the reading of the Declaration of Independence on NPR stations on the holiday. The 4th of July is also my mother-in-law's birthday. The only thing that sucks about Independence Day as far as I am concerned is the fact that my two little Australian Cattle Dogs think all of the firework activity is incoming fire from some unseen enemy that is trying to take them out! As I was typing this, some early bird patriot set off a large device and both dogs came diving for cover in the bunker between the coffee table and sofa! Good luck boys.
Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jump Rope, 40 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
24" Box Jump, 5 sets of 10
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!!
I will do better in the next few days to post with more meat on the bone. Today just a workout post.
Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jumping Jack, 40 repetitions
PVC Passthrough, 20 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Seated Barbell Military Press, 5 sets of 4-6 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Triceps Cable Kickback, 3 sets of 8-10 repetitions
Sandbag Ground to Overhead, 5 sets of 5 repetitions
Core Work: Perform 25 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!!
So, today was a very different day. I started out with a 3:45 am wake up to be at my first day of a job at UPS by 5 am. The job is a part-time package handling job. Basically what I did from 5 am-9 am was stack boxes from sellers that were bound for Amazon. It was hard, honest work in trailers that have no climate control and well... the boxes just keep coming! I found it to be pretty fun but physically demanding. You just have to stay hydrated. The one thing that I will say that I really like about UPS is that the folks doing that job like me.... working 17.5-20 hours a week of manual labor... after one year they get full benefits. That is the reason most of them are in those trailers moving boxes. I was working with a great guy that is a barber in his other occupation and has worked sorting packages for five years to get the health coverage.
I was done at UPS by 9 am and got one of our car's emissions test done on the way home so that it could get licensed and titled in Tennessee. This included a quick trip the Autozone to replace the 17 year old gas cap that could no longer pass the pressure test it needed to pass. Finally got home, ate some food, rested a bit and then worked out for the day.
After that I went to an interview and received an offer for a full-time job at the local Gold's Gym working as a personal trainer. I am pretty excited about this job. The one thing that I have not done yet is work in a fitness facility. The thing that I am most looking forward to is learning to generate a client list and working with a group of clients on a regular basis. I have been fortunate to have worked with a population of fit outdoor athletes and it will be really rewarding to work with people who are excited to take on fitness goals as a lifestyle change to better their lives.
Like I said, nutty whirlwind day.
Warm-Up:
Rowing Machine, 5 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets.
Core Work: Perform 25 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!!
I am a huge fan of both the U.S. Men's and Women's National Teams. The men had a great run in the Copa America Centenario making it all the way to the semi-finals. However, last night they ran into a buzzsaw that was Lionel Messi and the Argentinians who trounced the U.S. 4-0. There are a lot of people trying to reason it out.... three of the U.S. starters did not play because they had accumulated too many yellow cards... The reality of the situation is this: The U.S. Men's National Team has gotten a LOT better.... but they are still not ready to threaten the really great teams in the world. The U.S. Women's National Team is another story. Dominant. But at least they had to sue because they make less money per game compared to their male counterparts?!
Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Pronated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Supinated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Core Work: 25 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!!
Just going for an easy, steady pace 30-minute run today. Its that time of the week to work all of the kinks out of the muscles and do no load bearing work. Here in Red Bank, Tennessee it is a hot humid day, so warming up and getting a good sweat going will not be an issue. But with hot, humid weather it is important to take into consideration a number of things to avoid falling to heat illness. 1) Make sure that you stay well hydrated, 2) Consider toning down the intensity as the heat and humidity increase, 3) Wear loose fitting, light colored clothing to help protect you from the sun and 4) Don't be afraid to stop and take a break!
Workout:
Steady Pace Run, 30 minutes
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift
Have a Great Day!!
