I am going to miss Barack. I am not going to go into political views here.... there are opinions all over the map about this guy. One thing that I would challenge anyone to argue is the fact that President Obama has handled himself with a lot of grace, poise and dignity. I have been very proud to call him my President.
Warm-Up: Perform each exercise in order to warm-up.
Row, 250 meter
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
V-Up, 10 repetitions
High Knees
Butt Kicks
Handstand Hold, 30 seconds
2-3 Minutes to Stretch
Metabolic Conditioning: Perform each exercise in order to complete a round. Do as many rounds as possible in 15 minutes.
Power Snatch (95#/65#), 5 repetitions
Pull-Up, 10 repetitions
Ball Slam, 15 repetitions
Rest, 3 minutes
Then 5 Rounds of each:
Plank, one minute
GHD Back Extension, 10 repetitions
Have a Great Day!!
This weekend I am headed back east to visit friends. I will workout today like I normally do and I will take tomorrow off as I travel. I have listed three travel workouts where there is no equipment required. I will get back at it here on Monday when I will post again.
Warm-Up:
3 minutes continuous KB swing, light
10 H/L PVC Wraparounds
10 H/L PVC Passthroughs
Strength:
Back Squat, 4 sets of 8 repetitions. One set every three minutes.
Workout of the Day:
10 Minutes, AMRAP
21 Wall Ball Tosses
15 Dips
9 24" Box Jumps
Cool-Down:
3 minutes continuous Air Squats
Mobility:
Quadriceps stretches
Travel Workouts:
Friday:
2 rounds for time:
20 Jumping Air Squats
Run to make the block
At each corner 20 Jumping Air Squats
Saturday:
15 minutes AMRAP:
5 Burpees
10 Alternating Lunges per leg
15 Abdominal Crunches
Sunday:
15 minutes AMRAP:
15 Air Squats
15 Hand Release Push-Ups
30 second Plank Hold
Have a Great Weekend!
Last night we went to a friend's 40th birthday party. It was a great time and a reminder that we are squarely in our middle-age years now. The first purpose of this blog was to document strength training for middle-aged people and I am closing in on one year of all this typing. As the year draws to a close I may look back and see where things have strayed off course or maybe just headed in a new direction. Either way, it has been a good year of training!
As the people of Maryland like to say, we are going to venture into the "wilds of Virginia" today to meet both my brothers to watch the Redskins wrap up another losing season against the Dallas Cowboys. It most likely won't be much of a game since the Cowboys have nothing to really play for because they are already in the playoffs. I did predict four Redskins victories this season and they may actually exceed my meager expectations with a victory over the Cowboys tallying a paltry FIVE wins.
Today's quote is Antonio Banderas:
"Expectation is the mother of all frustrations."
Workout: Back
I walked the dog down the local playground for the morning session prior to going to watch the game.
Morning Session:
Pull-Up, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Inverted Row, 3 sets of 10-12 repetitions
(Primary muscles worked: Latissimus dorsi, trapezius)
Afternoon Session:
Dumbbell Pullover on an Exercise Ball, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Plank, 3 sets of one minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!!
We made the long drive from Tucson, Arizona to Bethesda, Maryland. We make the three day 2200-mile drive mostly for the dog. The dog is a great traveler in the car and honestly, I don't have the heart to drug him and stick him on a plane. We actually have a lot of fun on the drive and with two of us switching out behind the wheel it is not too painful.
I would have posted yesterday but my laptop screen crapped the bed and just has a black screen. When talking to the very polite and well trained Apple service representative, he referred to my laptop as "vintage". "Vintage" seems to be a very polite way of saying "You are really still using a machine that is that old?!" So, I am now typing away on my new laptop that Rebecca was kind enough to get me for Christmas. I imagine that there are going to be some growing pains switching back from an Apple to a PC... I will keep you posted. My point is that after our road trip we did in fact workout yesterday and we will again today.
Today's quote is from Buddha:
"To be idle is a short road to death and to be diligent is a way of life; foolish people are idle, wise people are diligent."
Workout: Chest and Biceps
Warm-up:
Jumping Jacks, 50 repetitions
Weight Training:
Dumbbell Chest Press on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 35 repetitions
(Primary muscles worked: Pectoralis major)
Dumbbell Chest Fly on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Workout: Back
Warm-Up:
Run, 3 miles
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Plank, 3 sets of 1 minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!!
The day has arrived to be away from the weights for this week. Time to hydrate, recharge, rebuild
and reload for tomorrow. With the cyclists, mountain bikers and mountaineers around here we tend to hit leg day rather hard, so it is pretty damn important to move today, but don't do too much. Be active, get some fresh air, but mostly recover.
Today's quote is from Jane Goodall:
"I think the most important thing is to keep active and to hope that your mind stays active."
Workout: Active Rest
Circuit: Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Plank
Abdominal Crunches
Foam Roller Work: Roll out whatever feels like it can use some attention. For me I am working on my lower back, hamstrings and my IT bands.
Have a Great Day!!
Today I had a lot of work meetings that ate up a good portion of my day. This evening dinner was out with everyone from work. We did manage to sneak in a good circuit training after work, but before dinner!
Evening Circuit Training: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets totals. One minute rest between sets.
Jump Rope
Pull-Ups
Good Mornings with a Barbell
Landmine Rows
Plank
Abdominal Crunches
Kettlebell Upright Rows
Have a Great Day!!
Today was a warm day in Tucson. It was an early morning lifting session followed by a circuit workout in the dark after dinner. We had a decent showing with four folks showing up to suffer for 30 minutes in the desert. It was a great time working out with friends and co-workers!
"You have enemies? Good. That means you have stood up for something, sometime in your life."
-Winston Churchill
Weight Training: Back
Dumbbell Pullovers
One Armed Bent Over Dumbbell Rows
Upright Barbell Rows
Weighted Close Grip Pull-ups
Horizontal Suspension Strap Pull-ups
Landmine Barbell Rows
Deadlift
Circuit Training WOD: "V for Victory" (Each exercise done for one minute and fifteen seconds, three full sets. One minute rest between sets).
Jump Rope
Sledgehammer swings
Plank
Kettlebell Swing
Horizontal Suspension Strap Pull-ups
Barbell Upright Rows
Crunches
Have a Great Day!
