I Have a Great Life and the Workouts for the Day

I went to the dentist today. I don't particularly like going to the dentist but I don't hate it either. The thing that I realized today is that I have a great life. My biggest problem today was that I went to the dentist, it had been a while since my last cleaning and the hygienist had to get a bit aggressive to get the job done. I have a great job, a great relationship, a smart and friendly dog, I have my health and now I have clean teeth. I have a charmed and blessed life.

Morning Circuit Training:
5 Rounds for Time:
5 Burpees
10 Barbell Push Press
15 Sit-Ups
400m run

Evening Weight Training: Shoulders and Triceps
Barbell Push Press, 5 sets of 1-2 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Push-Ups, 3 sets of 15 repetitions
Barbell Shoulder Shrugs, 3 sets 6-10 repetitions

Have a Great Day!!

Game Four: My Idea of What Happened and a Heavy Upper Body Day

Here is what I think happened after the Cleveland Cavaliers beat the

Golden State Warriors in game three of the NBA Finals. Steve Kerr picked up the phone and called San Antonio, Texas and spoke with his long time mentor and former coach Gregg Popovich and asked, "How do I beat LeBron James in the NBA Finals?!" "Pop" responded very simply. Pop responded with the same phrase that he used on his team in the huddle when they last beat LeBron's very thin benched Miami Heat with his very deep benched Spurs. "Run them into the ground. And then keep running." Kerr replaced the plodding Andrew Bogut in the starting lineup with the smaller and faster Andre Iguodala and the Warriors literally ran away with a 21 point victory in Cleveland. Mentorship wins again.

Today's quote is from Donovan Bailey:

"Every kid needs a mentor. Everybody needs a mentor."

Workout: Heavy Upper Body

Warm-Up:

Rowing Machine, 10 minutes

Bicycle Abdominal Crunch, 50 repetitions

Weight Training:

Heavy Bench Press, 4 sets of 5 repetitions

Weighted Pull-Up (Bodyweight +50lbs.), 3 sets of 5 repetitions

Barbell Push Press, 5 sets of 2-4 repetitions

Weighted Push-Up (Bodyweight +50lbs.), 3 sets of 20 repetitions

Bent Over Dumbbell Row, 3 sets of 6-8 repetitions

Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Rotating Wall Ball Toss, 3 sets of 10 repetitions

Have a Great Day!!

"Same ol' Caps" and Full Body Workout

The Washington Capitals did it again. They lost in a playoff game seven after taking a 3-1 lead in the best of seven series against the New York Rangers. Besides the fans, the person who this really leaves a mark on is Alex Ovechkin. Ovie has been one of the most dominant players in the world of hockey, yet he carries with him the playoff monkey on his back. After being picked first overall in the 2004 NHL draft, the dream of the Capitals winning their first Stanley Cup came with Ovechkin. However, after qualifying for the Stanley Cup playoffs 25 times, the championship drought continues even with the impressive skills of Ovechkin. Like all of the greatest athletes, in the end Ovie will be judged, fair or not on whether he has hoisted the championship trophy.

After the first full body workout, the 60 second rest between sets seemed really inadequate. Being a new program and figuring things out as I go, I am bumping up the rest between sets up to 90 seconds. We will see how that works out.

Today's quote is from George Carlin:

"Just cause you got the monkey off your back doesn't mean the circus has left town."

Workout: Full Body
Warm-Up: Perform each exercise in order for one minute. 15 seconds between each exercise.
Jump Rope
Heavy Rope Whip
AbMat Abdominal Crunch
Heavy Rope Whip
Weight Training:
Bench Press, 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Things are Getting Ridiculous, Shoulders and Triceps

Religious fanaticism meets boneheads in Texas?! I am not saying that it is right by any means, but is anyone in the world surprised that some folks showed up to shoot up the "Draw the Prophet Muhammad" contest outside of Dallas? Drawing the Prophet Muhammad is considered blasphemy in Islam, so some ass hat thought it would be a good idea to hold a contest doing just that at a COMMUNITY CENTER in Garland, Texas? You can't make this stuff up. It would be funny if folks didn't have to DIE because of the stupidity and bigotry?! Some genius journalist called the contest "controversial". No kidding.

Today's quote is from Kareem Abdul-Jabbar:

"I've always tried to stay out of the fray and not be an object of controversy."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Lightweight Dumbbell Side Raise
Lightweight Alternating Dumbbell Front Raise
TRX Triceps Extension
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus intermedius, medialis, lateralis)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, rhomboids, levator scapulae)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Medicine Ball Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Dumbbell Kickback, 15 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Medicine Ball AbMat Soccer Throw Crunch, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!