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!!

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!!