Yeah..... so.... The Finals are Over. And Strongman Saturday!

The Warriors won last night in Cleveland. That means the Cavaliers need to win the next three games, two of which will be in Oakland. I just don't see that happening. But, Steph and the Warriors overcame a 3-1 deficit against the Thunder to get to the Finals. Impossible? No. Likely? No. LeBron needs to stop driving the lane and making crappy passes and dominate the smaller players of the Warriors by driving to the hoop. Unless that happens, the Dubs will just hang on to that trophy, thank you very much.

"Mr. Hockey" Gordie Howe died at 88 years old. The amazing thing to me is that Howe remained competitive at professional hockey until he was FIFTY-TWO years old? Is there any other athlete that has done something like that? Thirty goals scored at fifty-two? When Gretzky calls you "The greatest hockey player ever...." that is enough said.

Warm-Up:
Row, 5 minute
Workout: Complete each exercise in order to complete a round. Three rounds total for time.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
25m Farmer's Carry (125# per hand)
Atlas Stone Lift to 48" Platform (188#)
25m Sandbag Weighted Walking Lunge (90#)
Weighted Keg Ground to Overhead (100#)
Cool-Down:
800m Walk
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Must Win in Believeland and the Workout

I am watching the Cavs versus the Warriors in game three. Yes, it is a seven game series but if Cleveland cannot win at home tonight the series is over and you might as well just hand Curry and Thompson the trophy. There is no way in hell that the Cavs will beat the Warriors four games in a row. Kyrie is lighting it up at the moment... LeBron just needs take over.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds. No rest between rounds.
Heavy Rope Whip
PVC Passthrough
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Diamond Triceps Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
One Hand Kettlebell Clean & Jerk, 5 sets 4-6 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Core Work: Perform 15 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!!

The King is Waiting and the Workout

Cleveland did what was expected since opening day of the NBA season... they made it to the NBA Finals representing the Eastern Conference for the second year in a row. Honestly, I am surprised that they had any kind of issues with Toronto but I will tell you what.... if they thought the Raptors posed challenges, they better figure something out. The Warriors or Thunder are going to make the Raptors look like the local rec league team?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Wraparound, 20 repetitions
Bicycle Crunch, 20 repetitions
Workout: Three rounds for time.
200m Run
Push-Up, 25 repetitions
Core Workout: 15 repetitions of each exercise in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

Cleveland has a lot to look forward to....

I know that it is really hard for the Cavaliers' fans to be positive this morning after losing the NBA title last night. But, despite losing another professional championship, the future looks bright for the "Forest City". The reality is this:
1) LeBron took a bunch of players that otherwise would not be starting on any other team and came close to beating the best team in the league for the NBA Championship. 2) Once Varejao, Love and Irving are healed up they will be back (or maybe traded...) and the Cavs will competing at a very high level. 3) The Cavs will be back and probably for a very long time. The NBA east is weak. The Warriors are a great team but there are a LOT of great teams in the Western Conference. Just off the top of my head they will have to deal with the Clippers, Spurs, Rockets, Grizzlies. I know it is brutal to hear it Cleveland.... but be patient.

Today's quote is from Julius Caesar:

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."

Workout: Full Body Bodyweight and Endurance Training
Warm-Up: Perform each exercise for one minute each
Jumping Jack
Trunk Twist
AbMat Abdominal Crunch
Workout: 45-60 seconds rest between sets.
Burpee, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 15 repetitions
Dip, 3 sets of 20 repetitions
GHD, 3 sets of 20 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Pull-Up, 3 sets of 10 repetitions
25m Side Step with Resistance Band, 3
TRX Biceps Curl, 3 sets of 10 repetitions

Have a Great Day!!

LeBron Cannot Do It Alone and a Heavy Lifting Day

Game five of the NBA Finals was close until the fourth quarter. The Cavaliers did a great job to double team Stephen Curry to get the ball out of his hands or make him take a crazy shot. The MVP however has the talent to either find the open man or make some unreal shot that has no business being taken, much less made. At some point, one of the Cleveland Cavaliers is going to have step up to help "The King" out. I will say that I have no idea why Timofey Mozgov only played nine minutes in game five after scoring 28 points in game four? Who knows how these things are decided?! I do know that basketball is a team sport and last time I checked, LeBron is still one person.

Today's quote is from Babe Ruth:

"The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."

Workout: Heavy Full Body Day
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Crunch
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Back Squat, 4 sets of 4 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Barbell Power Cleans, 5 sets of 5 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!!

Remember the Little Guy, What a Difference a Day Makes and Interval Cardio Training

What a NBA Finals we are getting to experience! Most analysts had written off the Cleveland Cavaliers once Kyrie Irving fractured his patella. All the Cavs have done since then is this: LeBron has averaged a triple-double each game with a 40 points per game average. The other thing that the Warriors clearly did not see coming is Matthew Dellavedova's defense. The scrappy Australian has latched on to MVP Stephen Curry like a rabid Jack Russell Terrier on a bone. On a number of occasions these games have come down to one possession. These possessions have often come down to who gives up their body and dives to the floor to get the ball first. The answer has again and again been Matthew Dellavedova. With that hustle and physicality has come an improbable 2-1 lead in the finals.

The day off from lifting while hydrating, stretching, massaging and icing my back was exactly what was needed. I know that is what I needed to do, the difference is age. With age comes the wisdom to know that I need to stop, take a break and take care of myself. Because of that knowledge I am able to get back to training with a cardiorespiratory interval day.

Today's quote is from Oscar Wilde:

"The old believe everything, the middle-aged suspect everything, the young know everything."

Workout: Cardiorespiratory Interval
Warm-Up: Spin Bike, 5 minute easy spin
Spin Bike HIIT, 6 minutes at maximum sustainable effort, 5 minutes rest per set. Three sets total.
Cool-Down: Spin Bike, 5 minute easy spin

Have a Great Day!!

Road Team, You just Need One. Full Body Workout

The Cavs went down in game one of the NBA Finals. LeBron basically ran the whole show for Cleveland and the Warriors did an amazing job of keeping the Cavalier role players under control. Kyrie looked great until he didn't, hobbling off the court on his injured knee. Still, as the road team you only need to take one game in a seven game series. I will also say there is nothing worse in the NBA than playing LeBron when he is pissed. The two questions are: What Cavs' role player will step up? And if the answer is no one... Can LeBron carry them to the championship?

Today's quote is from Lucius Annaeus Seneca:

"It is a rough road that leads to the heights of greatness."

Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, teres major, trapezius, erector spinae group)
25m Weighted Sled Push, 4
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
Landmine One Arm Jammer, 4 sets of 8 repetitions
(Primary muscles worked: Deltoids)
EZ Bar Biceps Curl, 4 sets of 8 repetitions
(Primary muscles worked: Biceps brachii)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Full body!)

Have a Great Day!!

Adam Silver's Dream Comes True, CW-X Pro Shorts and the 10,000m Day!

Well Adam Silver got what I am sure was his ideal situation: Cavaliers versus the Warriors in the NBA Finals. MVP Stephen Curry versus LeBron for the championship. This year's NBA darlings in the "Dubs" versus one of the most polarizing, loved/hated players in any sport. And who can forget the city of Cleveland? They have not won a professional championship since the Browns won the NFL Championship in 1964! That is pre-Superbowl?! I think that it will be a great series if they all survive. I can't remember any NBA playoffs that have been this brutal since Bill Laimbeer and "The Bad Boy" Pistons teams were just beating the crap out of people. Klay Thompson took a knee to the head last night that would have impressed Jackie Chan!

I also wanted to take the time to talk about a great piece of clothing that I have been using lately, the CW-X Men's Pro Shorts. The Pros: Great compression shorts that support all of the muscles from the waist to the top of the knee, but put a lot of extra support on the groin muscles and the hamstrings. The combination of warmth, compression and added support are just great. The Cons: They are well built, but I am a little tough on shorts. The outer flat stitching throughout can get warn through abrasion from constant use and abuse (i.e. Atlas stone lifts where the stone is in the lap briefly). I will often wear other shorts over them to protect them. Overall impression though is fantastic!

Workout: Cardio
Rowing Machine, 10,000 meters.

Have a Great Day!!!

Is That a Light at The End of the Tunnel or LeBron?

Well it is damn impressive. This will be LeBron James' FIFTH straight NBA Finals. I think the most amazing thing is that he has done it with a decimated Cavs team and a bunch of players that were cast off from other places. Kyrie Irving? Hobbled. Kevin Love? Gone. J.R. Smith? The Knicks' cast-off? Really? Are we really talking daily about Matthew Dellavedova? Barring a miraculous Rockets comeback, it will be the power and drive of LeBron James versus the grace and smooth shooting stroke of Stephen Curry. "The Beard" may have other plans, however.

Today's quote is from LeBron James:

"I will guarantee that we will play our asses off in the finals."

Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work
Weight Training: 60 seconds rest between sets
Box Jump (Bodyweight +20lbs.), 4 sets of 8 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris, rectus femoris, vastus intermedius, medials, lateralis, gastrocnemius, soleus)
T-Bar Landmine Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Back Squat with Heavy Chains, 4 sets of 8 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris, rectus femoris, vastus intermedius, medials, and lateralis)
Weighted Push-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Overhead Dumbbell Triceps Extension, 4 sets of 8 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!