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!!

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!!

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!

Quick Workout Post

Today is my heavy deadlift day.

Warm-Up:
Jump Rope Tabata
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Best Deadlift Double, 2 repetitions
Deadlift, 85% of best double for 3 sets of 3 repetitions
Back Squat, 60% for 5 sets of 5 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good 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!!

Heavy Lifting Day

Today is a heavy lifting Friday.

Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Weight Training:
Deadlift, Work up to best 3 repetition maximum lift then drop set to 85% for 3 sets of 5 repetitions
Front Squat, 5 set of 5 repetitions at 80%
Overhead Press, 5 sets of 5 repetitions
AbMat Sit-Up, 80 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Schedules Do Not Always Cooperate

I was hoping to get to the gym to get back to Olympic lifting today, but my work schedule conspired against me. I did get to workout at home.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 3 repetitions
Overhead Barbell Lunge, 5 sets of 5 repetitions
Romanian Deadlift, 5 sets of 3 repetitions
Deadlift, 5 sets of 3 repetitions
AbMat Sit-Up, 60 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Big Strength Training Wednesday

Today, I have transitioned to working out in the mornings and I have also made a few changes to my weight training. I am continuing to do my Olympic lifting and I have added in some machine and power training. It is a bit weird to flip my schedule almost completely.... though tomorrow UPS has asked me to come in at 4:40am and I will be running tomorrow afternoon prior to work training folks at the gym?! Old dog is having to learn new tricks.... and then go back to old tricks?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 3 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 2 repetitions at 80%
Snatch, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 1 repetition at 84%, 1 repetition at 88%, 1 repetition at 88%
Snatch Pull, 4 sets of 3 at 95%, 95%, 100% and 100%
Front Squat, 3 sets of 2 at 80%, 1 set of 4 at 65%
Deadlift, 5 sets of 1-2 repetitions
Leg Press, 3 sets of 8-10 repetitions
Leg Extension, 3 sets of 8-10 repetitions
Leg Curl, 3 sets of 8-10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Stretches

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!!

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!!

What is this Strange Thing "Labor Day"? The Workout

It was a rugged wake-up this morning.... the string of expletives that came out of my mouth cannot be repeated. But then I realized, I may actually get Labor Day off?! For 16 years at NOLS, I cannot remember actually having the day off. I think I am going to sleep and grill a steak.

Warm-Up:
Airdyne Bike, 2 minutes
Air Squat, 20 repetitions
GHD Back Extension, 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Rack Position Bulgarian Split Squat, 8 repetitions per leg
Barbell Push Press, 6 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Deadlift
No-Foot Clean
Power Clean
Every Minute on the Minute: Clean from the Power Position
Minutes 1-3, 2 repetitions per minute
Minutes 4-5, 3 repetitions per minute
Minutes 6-7, 4 repetitions per minute
Barbell Weighted Vertical Jump form the Short Block, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Derailed by FaceTime and Two for One Workout Posts

Last night I had every intention of posting the workout from yesterday, but that did not happen. Part of my responsibilities is keeping the doctor of the house fed and watered in the evenings after a twelve hour shift in the emergency department. I returned from the gym and was deep into dinner preparation when my phone let me know that I had an incoming FaceTime request from my old boss (and close friend...) at NOLS Southwest. At the same time Rebecca arrived at home from the hospital. By the time all was said and done, I needed to hit the sack for my 3:45am wake up for work. It was all quite nice: dinner as a family and catching up with friends but it did derail my posts. So today you will get two posts: One from yesterday and one from today.

Wednesday Warm-Up:
Airdyne Cycling, 2 minutes
Overhead Plate Lunge, 10 repetitions per side
Kettlebell Sumo Deadlift to High Pull, 15 repetitions
Weight Training:
Romanian Deadlift, 10 sets of 5 repetitions
Romanian Deadlift to Snatch Grip High Pull, 5 sets of 5 repetitions
No Foot Snatch from the Block, 7 sets of 5 repetitions
Snatch from the Block, 4 sets of 2 repetitions
Back Squat, One repetition with a 5 second pause at the bottom followed by one repetition
Snatch Grip Deadlift from the Block, 4 sets of 7 repetitions

Thursday Warm-Up:
Lawn Mowing?!, Two hours
Weight Training:
Bench Press, 3 sets of 10 repetitions
Strict Overhead Press, 5 sets of 2-5 repetitions
Front Squat, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
Mobility:
Banded Shoulder Girdle Stretch

Have a Great Day!!

Simone Manuel and the Workout

Simone Manuel and Penny Oleksiak came in together, touched the wall and did the unusual: They tied for the Olympic gold medal in the 100m freestyle event last night. That was one thing... but in doing it... Simone Manuel became the first African-American woman to win an Olympic gold medal in swimming. As she said, "It will be nice when people just think of me as another swimmer winning a gold."

Warm-Up:
Jump Rope, 80 repetitions
Air Squat, 20 repetitions
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 6 sets of 10 repetitions
Deadlift, 5 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

The speech by Khizr Khan and the Workout

By far the moment that resonated the most from the Democratic National Convention last night was the speech by Khizr Khan. Khizr Khan is the father of Captain Humayun Khan, a Muslim-American Soldier killed in the War in Iraq. I guarantee Khizr Khan knows more about the Constitution of the United States than most of us... including Donald Trump!

Warm-Up: Perform each exercise in order to warm-up.
Jumping Jack, 50 repetitions
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Couch Stretch, 30 seconds per side
Skill Training:
Barbell Clean Muscle Up, 5 sets of 5 repetitions
Weight Training:
Deadlift, 5 sets of 2-3 repetitions
Front Squat with Five Second Pause at the Bottom (60 kg), 5 sets of 3 repetitions

Have a Great Day!!

Work and Workout

I have started my employment at a gym as a personal trainer. I am not sure exactly how it is going to be working at a gym, but the one thing that has already been great has been the flexibility of setting my own schedule. The other thing that is helpful is the access to equipment that I just can't have in the garage gym, "The House of Pain". Woohooo!

Late Morning Weight Training:
Cable Lat Pull Down, 5 sets of 4-6 repetitions
Low Cable Row, 5 sets of 4-6 repetitions
Seated Plate Loaded Row Machine, 5 sets of 4-6 repetitions
T-Bar Row, 5 sets of 4-6 repetitions
Evening Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Jumping Jack, 25 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 4-8 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!!

Quick Workout Post

Just a quick post of the daily workout.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
24" Box Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift 70% of One Rep Max., 5 sets of 5 repetitions
Pendlay Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 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!!