Heavy Lifting Day

Today is a heavy lifting Friday.

Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Weight Training:
Deadlift, Work up to best 3 repetition maximum lift then drop set to 85% for 3 sets of 5 repetitions
Front Squat, 5 set of 5 repetitions at 80%
Overhead Press, 5 sets of 5 repetitions
AbMat Sit-Up, 80 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Cubs' Fans and The Workout

The Cubs have fallen behind in the World Series after dropping Game 3 to the Indians 1-0. Now it is a best of seven series and the series is only 2-1 in favor of Cleveland. But, after 108 years Cubs fans are starting to feel the sense of impending doom. What were record high ticket prices took a downward turn after Chicago was shut out last night. Hang in there Cubbies!!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Derailed by FaceTime and Two for One Workout Posts

Last night I had every intention of posting the workout from yesterday, but that did not happen. Part of my responsibilities is keeping the doctor of the house fed and watered in the evenings after a twelve hour shift in the emergency department. I returned from the gym and was deep into dinner preparation when my phone let me know that I had an incoming FaceTime request from my old boss (and close friend...) at NOLS Southwest. At the same time Rebecca arrived at home from the hospital. By the time all was said and done, I needed to hit the sack for my 3:45am wake up for work. It was all quite nice: dinner as a family and catching up with friends but it did derail my posts. So today you will get two posts: One from yesterday and one from today.

Wednesday Warm-Up:
Airdyne Cycling, 2 minutes
Overhead Plate Lunge, 10 repetitions per side
Kettlebell Sumo Deadlift to High Pull, 15 repetitions
Weight Training:
Romanian Deadlift, 10 sets of 5 repetitions
Romanian Deadlift to Snatch Grip High Pull, 5 sets of 5 repetitions
No Foot Snatch from the Block, 7 sets of 5 repetitions
Snatch from the Block, 4 sets of 2 repetitions
Back Squat, One repetition with a 5 second pause at the bottom followed by one repetition
Snatch Grip Deadlift from the Block, 4 sets of 7 repetitions

Thursday Warm-Up:
Lawn Mowing?!, Two hours
Weight Training:
Bench Press, 3 sets of 10 repetitions
Strict Overhead Press, 5 sets of 2-5 repetitions
Front Squat, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
Mobility:
Banded Shoulder Girdle Stretch

Have a Great Day!!

Trump Statues and the Workout

Apparently overnight, naked statues of Trump appeared in San Francisco, Los Angeles, Cleveland, Seattle, and New York City. Titled "The Emperor Has No Balls" the anarchist collective INDECLINE commissioned the statues and had the following comment: "Like it or not, Trump is a larger-than-life figure in world culture at the moment. Looking back in history, that’s how those figures were memorialized and idolized in their time... with statues." The New York City Parks Department responded to the installation of the statues this way: "NYC Parks Department stands firmly against any un-permitted erection in city parks, no matter how small." Perfect.

Warm-Up:
Row, 250 meters
Banded Overhead Squat with Barbell, 3 sets of 10 repetitions
Banded Shoulder Girdle Stretch, 3 sets of 30 seconds of stretching per side
GHD Back Extension with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Feet Snatch from Jerk Blocks, 6 sets of 3 repetitions
Super Set: Complete each exercise in order to complete a set. No rest between exercises. Five sets total.
Trap Bar Deadlift, 5 repetitions
Barbell Overhead Lunge with Snatch Grip, 6 repetitions per leg
Super Set: Complete each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Hip, 2 repetitions
Front Squat, 2 repetitions
Strict Behind the Neck Overhead Press, 2 repetitions
Strict Overhead Press, 2 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

The Last Phelps Swim and the Workout

This blog was started with the idea of discussing exercise and middle age. This week we have watched a fourth Olympics with Michael Phelps dominating the competition, this time at 31 years old. I have really appreciated the videos where they look back at him in his three previous Olympics and then discuss with him what the difference is now. First, watching him get out of the pool after each race seems to say it all... it is a slow and painful exit. Phelps immediately does his mandatory post race interview and takes off to rest and get treatment done to get him ready for the next race. Phelps' body looks like he has been attacked by an octopus from all the cupping therapy?! I am not 100% sure but counting what I could, I think he swam in a total of fourteen races in seven days in Rio?! When asked the difference this time, Phelps comments that his body is in pain and that these are his last Olympics. I guess we will see in four years?

Warm-Up:
Jumping Jack, 50 repetitions
Shoulder Stretch
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Strict Overhead Press, 3 sets of 8 repetitions
Bench Press, 5 sets of 5 repetitions
Clean, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions
Mobility:
Couch Stretch

Have a Great Day!!

Kaine and Pence.... and the Workout

I know that these two guys are politically polar opposites.... Folks don't get any more conservative than Mike Pence and Tim Kaine is a true, blue Democrat. There are a couple of things that they have in common.... both seem very polite, considerate and level-headed. I also feel really sorry for both of them: They are both on tickets with the most unpopular Presidential candidates of all time. I hope that they both have snorkels so that they can breathe as they are dragged through the mud between now and November!

Warm-Up:
Steady Pace Cardio, 20 minutes
Weight Training:
Strict Overhead Barbell Press, 5 sets of 4-6 repetitions
Barbell Shrug, 5 sets of 4-8 repetitions
Axle Bar Skull Crusher, 5 sets of 8-12 repetitions
Front Plate Raise, 5 sets of 15 repetitions
Triceps Cable Push-Down, 5 sets of 8-12 repetitions
Cable Side Raise, 5 sets of 8-12 repetitions per side
Triceps Dip Machine, 5 sets of 8-10 repetitions
Cable High to Low Wood Chopper, 3 sets of 15 repetitions per side

Have a Great Day!!

73. Amazing. And the Workout!

The Golden State Warriors beat the Memphis Grizzlies tonight to win their 73rd game this season. They broke a long held record by the 1996 Chicago Bulls that included the greatest player of all time, Michael Jordan. Lots of people talk about these Warriors... "They won the title last year because the teams they played in the playoffs were all injury plagued..." or "Well if Curry played back in Jordan's day... blah blah blah..." The fact is that 73 wins in a season is amazing and the only ones that seem like they may be able to do it again in the not so distant future are.... the Warriors.

Warm-Up: One minute of rope whips followed by 1 minute rest to complete a set. Four sets total.
Heavy Rope Whip
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 5-10 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Barbell Shoulder Shrug, 3 sets of 10-15 repetitions
Triceps Cable Push Down, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets. Keep exercising until all sets are complete! Don't even put down the weights!
Alternating Dumbbell Front Raise, 15 repetitions
Dumbbell Side Raise, 10 repetitions
Dumbbell Overhead Press, 15 repetitions

Have a Great Day!!

Middle Tennessee Blue Raiders with the Biggest Upset Yet

I am not sure where the Blue Raiders' upset win over Michigan State ranks in the history of basketball but it has to be pretty high. Many people, including Dick Vitale picked the Spartans to win it all. I personally think that the 1983 NC State Wolf Pack win over the "Phi Slamma Jamma" of Houston that included future NBA stars Hakeem "The Dream" Olajuwon and Clyde "The Glide" Drexler is the biggest upset. Mostly that is because it was for the championship.... The Blue Raiders over the Spartans is right up there though.

Warm-Up: Perform the rope whips for one minute then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
Strict Overhead Barbell Press, 5 sets of 5 repetitions
Triceps Push Down, 5 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Landmine Jammer, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Medicine Ball Push-Up, 15 repetitions
Front Plate Raise, 15 repetitions

Have a Great Day!!