International Women's Day and the Workout

I wore red to work yesterday in recognition of International Women.s Day. By far the most influential people in my life have been women.... Ticking off the best supervisors I have had in my professional life, the top three are all women. Far and away the two people that impacted my life the most are my stepmother Lynn and my friend's mother Dorothy. Brilliant, hardworking, honest and accepting only the highest of standards. A woman at work when I told her that I wanted to recognize her on International Women's Day said "Every day should be International Women's Day..." which I agreed with. My response though was, "That is true. But when we don't take time every day to recognize the people that deserve it, we need to take a day to make that happen."

Warm-Up:
Row, 20 minutes
Weight Training:
Supersets: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Superset #1:
Incline Dumbbell Chest Press, 10 repetitions
Alternating Dumbbell Curl, 10 repetitions
Superset #2:
Push-Up, 15 repetitions
Dumbbell Triceps Kickback, 10 repetitions
Dumbbell Concentration Curl, 10 repetitions
Superset #3:
Dumbbell Overhead Triceps Extension, 10 repetitions
Dumbbell Wrist Curls with Supinated Grip, 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand after each of the above supersets.
AbMat Sit-Up, 70 repetitions

Mobility:
Chest, shoulder and triceps stretches

Have a Great Day!!

Tennessee Snowpocalypse, More Visitors and a Classic Dumbbell Workout!!

Yesterday it was very cold here (Well, cold for Chattanooga?!) and it actually snowed overnight. Chattanooga area schools were closed before the first snowflake even flew?! This morning we woke up to a cold, crisp day with a dusting of snow on the ground. We also had a good friend fly in from Arizona last night and her flight was delayed for de-icing at the Dallas/Fort Worth airport for almost two hours. It threw a bit of a wrench in the typical workout schedule. Today will just be a classic upper body dumbbell workout. The point will be to avoid leg work today since tomorrow will be a long marathon training day.

Warm-Up:
Row, 500m
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Seated Dumbbell Triceps Extension, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions after each of the above sets
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Shoulder Stretch

Have a Great Day!!

More Cops Dead in Louisiana and the Workout

Three more cops dead in Louisiana and three more critically injured after showing up on a scene with a "suspicious person with an assault rifle" was reported.The Baton Rouge police have cracked down very hard on protesters that were demonstrating after the slaying of Alton Sterling earlier this month. Apparently someone felt that meant they could start killing cops...

This morning we took our pups on a hike over to Glen Falls on Lookout Mountain. We normally walk them for two miles a day along the road here at home, but on the weekends we try to get them out on one of the trails around here. The hardest part is trying to figure out which of the amazing places will you go to? On top of everything else we do for exercise, the love of our dogs gets us out to walk 14-16 miles a week!

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.

Hand Release Push-Up, 10 repetitions

AbMat Sit-Up, 25 repetitions

Weight Training:

Bench Press, 5 sets of 2-5 repetitions

Axle Bar Curl, 3 sets of 4-6 repetitions

Incline Dumbbell Chest Press, 5 sets of 8-10 repetitions

Seated Dumbbell Curl, 3 sets of 4-6 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand between 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 Great Day!!