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!

Becca Longo and the Workout

For the first time a woman has earned a scholarship in college football. Becca Longo of Arizona is going to be kicking for Adams State University in Colorado. In a year where we could have had the first woman President, I will instead celebrate this young lady's accomplishment of busting through the "glass ceiling".

Warm-Up:
20 lbs. Slam Ball Tabata
Weight Training:
Standing Military Press, 3 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Barbell Skull Crusher, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Ready for Baseball Season and the Workout

Spring has sprung here.... it was 80 degrees here last week?! We are ready to plant the garden, the lawn has been mowed twice already and we have purchased both Washington Nationals and Chattanooga Lookouts tickets! Just waiting on the first pitch!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Pendlay Row, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

"Have a Nice Day! Hope Your Bracket Goes Down in Flames!!"

The NCAA tournament continues tonight and it has led to a lot of funny exchanges between people that I am in my bracket challenges with. "I am coming for you!" "Have a Nice Day!! Hope your bracket goes down in flames!!" So funny.

I went into the gym for my Olympic lifting session yesterday after my 6:30am client. Normally it is not very crowded with a few old dudes like myself in a relatively empty space. I walked in yesterday and it was total chaos with every platform filled with teenagers. Ahhhhhh... spring break. Walked through and then headed to the squat rack upstairs in the YMCA where it was quiet and I could be a crotchety old man by myself!!!

Wednesday Weight Training:
Warm-Up:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Bent Over Barbell Row, 5 sets of 5 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches
Chest Stretch

Thursday Cardio:
HIIT Spin Bike, 35 minutes
Bicycle Crunch, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Nice Day! And I hope that your bracket goes down in flames!!

GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

Quick Workout Post

Options at the gym to keep from going crazy are show up before 5pm or sometime after 6:30pm to avoid the crowds. Tonight I went in later to make sure that the family all got dinner then it it was off to lift. This makes this post kind of late and I need to crank it out and get some sleep before my 3:40am wake-up?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post Today

Yesterday was a well deserved rest day and today was back to the Olympic lifting. Great workout today with the legs feeling really, really good!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Back to a Normal Routine and the Workout

The last few days have been wonderful. I am a creature of habit and it is nice to be back to a normal work and off time routine. I am once again able to come home from work, spend time with our little Australian Cattle Dogs and get to the gym in the afternoon. It is very comforting to me to have a strong routine that keeps my life and workouts on track.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 3 repetitions at the following percentages of 1-RM: 70%, 75% and three sets at 80%
Snatch Pull, 5 sets of 3 repetitions at 90% of 1-RM
Front Squat, 5 sets of 3 repetitions at 82% of 1-RM
Military Press, 4 sets of 3 repetitions
Abdominal and Mobility:
Butterfly Abmat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Resting the Legs and Upper Body Workout

After yesterday's run and then nine hours on my feet I am going to give my legs a day off. Today will just be a focus on upper body and sleeping before my 2:05 am work start time.

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Upright Row, 3 sets of 10 repetitions
Standing Military Press, 3 sets of 10 repetitions
AbMat Butterfly Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Early Morning and The Workout

Today we was a 3:30 am wake up to get to UPS and load trailers with boxes destined to go to Amazon. As the Christmas holiday season approaches,  these mornings are going to get earlier and earlier. People need their stuff apparently. Tonight I will simply post the workout and get my butt to bed.

Warm-Up:
Airdyne Bike, 2 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 86% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 75% of 1-RM 4 sets of 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 2 repetitions
Standing Military Press, 4 sets of 6 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

New Wilderness Travelers and Shoulders and Triceps

Tomorrow the sixteen new NOLS students will head off on their three month adventure into the wilderness of the American southwest. It is always fun to watch NOLS semester students get ready for their first trip into the field. Tomorrow they will ride out and spend two weeks backpacking in the Gila and Aldo Leopold Wilderness. And if all goes well I will meet them all for their river trip down the Rio Grande!

Today's quote is from Aldo Leopold:

"Conservation is a state of harmony between men and land."

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Seated Military Press, 5 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions

Evening Session:
Warm-Up: Perform each set in order.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Push Press, 3 sets of 1-5 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions
Landmine Single Arm Lateral Jammers, 3 sets of 10 repetitions

Have a Great Day!