Tomorrow is a Big Day and the Workout

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!!

Much Needed Rain and the Workout

We finally got some much needed rain today here in Chattanooga.... a good soaking all day rain. I am thankful for our trees, shrubs and grass but I cannot get my big honking tire out into the driveway so today is going to dumbbell focused down in the basement.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jumping Jack, 25 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Seated Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Triceps Extension, 5 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Diamond Push-Up, 5 sets of 20 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!!

Oh Death and the Workout

R.I.P. Ralph Stanley 

"O, Death
O, Death

Won't you spare me over til another year
Well what is this that I can't see
With ice cold hands takin' hold of me
Well I am death, none can excel
I'll open the door to heaven or hell
Whoa, death someone would pray
Could you wait to call me another day
The children prayed, the preacher preached
Time and mercy is out of your reach
I'll fix your feet til you cant walk
I'll lock your jaw til you cant talk
I'll close your eyes so you can't see
This very hour, come and go with me
I'm death I come to take the soul
Leave the body and leave it cold
To draw up the flesh off of the frame
Dirt and worm both have a claim

O, Death
O, Death

Won't you spare me over til another year
My mother came to my bed
Placed a cold towel upon my head
My head is warm my feet are cold
Death is a-movin upon my soul
Oh, death how you're treatin' me
You've close my eyes so I can't see
Well you're hurtin' my body
You make me cold
You run my life right outta my soul
Oh death please consider my age
Please don't take me at this stage
My wealth is all at your command
If you will move your icy hand
Oh the young, the rich or poor
Hunger like me you know
No wealth, no ruin, no silver no gold
Nothing satisfies me but your soul

O, Death
O, Death

Wont you spare me over 'til another year
Wont you spare me over 'til another year
Wont you spare me over 'til another year"

Warm-Up:
Heavy Rope Whip, one minute of exercise with one minute rest for three rounds
Weight Training:
Barbell Ground to Strict Overhead Press, 5 sets of 4-6 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 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!!

Two For One and Building Furniture

I spent most of the evening yesterday putting together the mother lode of furniture that arrived here in Chattanooga. The bonus of not owning any furniture paid dividends when we were moving to Tennessee. We ordered a ton of furniture for our new little house but ended up waiting two weeks for it to arrive. Yesterday it all rolled in and I was NOT going to sleep on the floor one more night and got the bed put together.... and slept like a baby. However, I did not get the blog posted.... which I will do now.... and post today's leg workout.

Warm-Up:
Row, 5 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Overhead Triceps Extension, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
25m Weighted Sled Push, 5 rounds
25m Overhead Plate Lunge (45#), 5 rounds
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

How bad Are the Browns? The Shoulder Triceps Workout!

The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good!

Warm-Up:
Heavy Rope Whip, 5 sets of 1 minute each. One minute rest between sets.

Weight Training:
Strict Overhead Barbell Press, 5 sets of 1-5 repetitions
Triceps Dip, 5 sets of 20 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Tricep Extension,  3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 8-10 repetitions

Have a Great Day!!

Morning Circuit and Evening Chest, Biceps and Forearm Split!

Great workout day but it was a long one. I have the energy to finish this post and that is about it.

6:30am Circuit Training:
Perform each exercise for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Overhead Press
Dumbbell Side Raise
Front Plate Raise
V-Sit with Medicine Ball Torso Rotation
Hand Release Push-ups

5:30pm Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
EZ Bar Biceps Curls, 3 sets 8-10 repetitions
Weighted Dips (Bodyweight +35lbs.), 3 sets of maximum repetitions
Wrist Roll-ups, 3 sets of maximum repetitions
Heavy Dumbbell Incline Chest Press, 3 sets of 5 repetitions
Super Set:
Dumbbell Flies, 3 sets of 8-10 repetitions
Captains of Crush Grippers, 3 sets of 15 repetitions
AbMat Sit-ups, 3 sets of 25 repetitions

Have a Great Day!!

Indoors a Couple Days of the Year. This Time for Shoulders and Triceps!

It can be a love/hate relationship with the monsoon here in Tucson. Mostly it is love. It is hard to argue with the life giving rain that everything depends on for the rest of the year. It is also incredibly beautiful to watch large storms roll in when you live in big sky country. It is only a couple of times per year that I cannot use the outdoor gym that I have set up here and it seems like today is one of them. Today will be focused on dumbbell work, bodyweight exercises and a bout on the rowing machine. Inside.

Today's quote is from Langston Hughes:

"Let the rain kiss you. Let the rain beat upon your head with silver liquid drops. Let the rain sing you a lullaby."

Workout: Shoulders and Triceps

Rowing Machine, 30 minutes

AbMat Abdominal Crunch, 50 repetitions

Weight Training:

One Arm Dumbbell Shoulder Press, 3 sets of 8-10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Standing Dumbbell Side Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Alternating Dumbbell Front Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Diamond Triceps Push-Up, 3 sets of 20 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Shoulder Shrugs, 3 sets of 20 repetitions

Have a Great Day!!

Boston Strong Two Years Later, Shoulders and Triceps

I still find it hard to believe that it has already been two years since the Boston Marathon bombings. A despicable and cowardly act that injured hundreds and killed three innocent people, including a child. In the end, I believe that the Tsarnaev brothers will get what they deserve. The younger brother, Dzhokhar Tsarnaev ran over his brother Tamerlan in a stolen SUV while trying to escape Boston police. Now, Dzhokar faces the sentencing portion of the trial for his life. After being convicted on Federal charges, it will be decided whether he will be put to death or spend the rest of his life rotting in a cell. And, despite their attack, the Boston Marathon will be run again.

Today's quote is from David "Big Papi" Ortiz:

“All right, Boston, this jersey that we wear today, it doesn’t say ‘Red Sox.’ It say ‘Boston.’ We want to thank you, Mayor Menino, Governor Patrick, the whole police department for the great job that they did this past week. This is our fucking city, and nobody’s going to dictate our freedom. Stay strong. Thank you.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total. No rest between exercises or sets.
Heavy Rope Whip
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shoulder Shrugs, 5 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 10 repetitions per side
(Primary muscles worked: Anterior deltoids)
Barbell Abdominal Roll Out, 10 repetitions
(Primary muscles worked: Rectus abdominis, anterior deltoids, pectoralis major)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Barbell Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 15 repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Team Excellence, Shoulders and Triceps

Growing up in the Washington DC area, my family rooted for the University of Maryland in college basketball. Last night, I unfortunately watched the Maryland Women's Basketball Team get dismantled by the UCONN Women's team. There is no shame in that of course, the Huskies are the latest dynasty in women's basketball that for me started with Pat Summitt at Tennessee who won a total of eight national championships. This morning I heard on the radio that the UCONN women's starting five players scrimmage against eight defenders?! That is awesome! Gino Auriemma has developed a team that plays as a team... they understand what excellence is and demolish their opponent every time they step onto the court.

Today's quote is from Geno Auriemma:

“Monday we start the whole process over again; Monday, we start the chase – I call it the chase. Somebody sent me a pretty good Lombardi quote recently. It said, ‘Perfection is unattainable, but if you chase perfection you’ll catch excellence.’ So the chase starts, and some people just get tired of the chase. Some don’t even start the chase. Some start it, realize they can’t catch it and they just stop. What I’ve been trying to teach my players all along is that’s the fun part – knowing that you can’t get to that and you’re going as hard as you can to get there anyway.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Kneeling Diamond Push-Up
TRX Reverse Shoulder Fly
Heavy Rope Whip
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Weight Training:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Alternating Front Dumbbell Raise, 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)

Dumbbell Shoulder Shrug, 20 repetitions

(Primary muscles worked: Trapezius, rhomboids, levator scapulae)

Weighted Keg Push Press, 3 sets of maximum repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, intermedius, and medialis)
Axle Bar Skull Crusher, 3 sets of 8-12 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Beer is Good, Shoulders and Triceps

It is fantastic that I live in a community where people are very creative and overachieving. There is a NOLS and WMI instructor here that among all of his other talents has decided that in the future he would like to start a brewery: High Alpine Brewing. He will brew a new recipe and we will get an inexpensive growler of tasty beer. The bonus is also that we know exactly what has gone into the making of the beer and we are supporting a guy that is learning and building for his future career. Win win.

Today's quote is from Plato:

"He was a wise man who invented beer."

Early Afternoon Session:
Spin Bike HIIT, 30 minutes

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Sand Bag Push Press
Bicycle Abdominal Crunch
Heavy Rope Whip
Seated Wall Ball Toss
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Diamond Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Kick Back, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!