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!

Trump is Finding Out There Are No Good Answers.... and the Workouts

Syrian nerve gas attack. North Korea plowing ahead with their nuclear missile program. These are just two of the international problems that the new President is having to deal with. Campaigning is one thing. Calling other administrations weak or ineffective are easy on the campaign trail... but now serving as President, this is where the rubber meets the road and decisions must be made. We will see how real leadership decisions are made here very soon.

Wednesday Weight Training:
Warm-Up:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
Barbell Weighted Lunge, 10 repetitions
Pendlay Row, 10 repetitions
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
Barbell Push Press, 10 repetitions
Romanian Deadlift, 10 repetitions
Front Squat, 5 sets of 5 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Thursday Cardio:
Spin Bike Workout, 35 minutes
Roman Chair Toe Raise, 3 sets of 20 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

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!!

Work and Workout

I have started my employment at a gym as a personal trainer. I am not sure exactly how it is going to be working at a gym, but the one thing that has already been great has been the flexibility of setting my own schedule. The other thing that is helpful is the access to equipment that I just can't have in the garage gym, "The House of Pain". Woohooo!

Late Morning Weight Training:
Cable Lat Pull Down, 5 sets of 4-6 repetitions
Low Cable Row, 5 sets of 4-6 repetitions
Seated Plate Loaded Row Machine, 5 sets of 4-6 repetitions
T-Bar Row, 5 sets of 4-6 repetitions
Evening Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Jumping Jack, 25 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 4-8 repetitions
Core Work: Perform 35 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!!

Quick Workout Post

Just a quick post of the daily workout.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
24" Box Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift 70% of One Rep Max., 5 sets of 5 repetitions
Pendlay Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 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!!

At Some Point the Craziness HAS to Stop and the Workout

Young black men being shot every day by cops for no good reason. Now in a place like Dallas where a police department is trying to make changes... a place where a peaceful protest by the Black Lives Matter movement was just wrapping up.... a place where the police respected the protesters last night and the protesters respected the police. And then some people unloaded on the cops. Described as snipers they shot eleven officers and five of those cops have died. There is not a lot of information but this we know is true: Once again some people not of their right mind were able to get a hold of a gun that has a capacity to kill or injure a lot of people.

Warm-Up:
Rowing HIIT: One minute warm-up pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Farmer's Carry Handle Deadlift, 5 sets of 1-5 repetitions
Pendlay Row, 5 sets of 5 repetitions
Rope Handle Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 5 sets of 4-6 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

Hopefully today will be a better day than yesterday.

Rainbow Falls Wilderness Hike and the Workout

The new dog Biscuit slept through the night and then this morning we took him and Ocho on a hike up near Signal Mountain in the Rainbow Falls Wilderness. It was a beautiful cool morning and the dogs had a great time. The trail we were hiking on seems to be maintained by the folks at Wild Trails. The trails were clean, clearly marked and brush and other debris blocking the trail was almost non-existent. The dogs had a great time, we beat the heat and were back down at our house before the crowds arrived!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Kettlebell Swing, 10 repetitions
PVC Trunk Twist, 15 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Cannonball Pull-Up, 5 sets of maximum 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!!

Quick Workout Post

I will try to do more tomorrow with the blog post. Tonight I will just post the workout.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jump Rope
Kettlebell Swing
AbMat Sit-Up
Strength Training:
Sumo Deadlift, 7 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
Cool Down:
Trunk Twist with PVC Pipe
Jog, 400m

Have a Nice Day!!

Quick Workout Post

Warm Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Complete each exercise in order to complete a set. two sets total. No rest between exercises.
Pendlay Row 95#, 10 repetitions
AbMat Sit Up, 30 repetitions
Barbell Good Morning, 8 repetitions
AbMat Sit Up, 30 repetitions
Strength:
Deadlift, 80% of 1-RM, Seven sets of 2 repetitions
Strongman WOD: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
25m Weighted Sled Push
Ground to Push Press Weighted Keg, 5 repetitions
100m Farmer's Carry
Atlas Stone to 48" platform
Tire Flip, 2 repetitions
Cool Down:
400m Walk
Mobility:
Hamstring Stretch

Have a Great Day!!