Aaron Hernandez and the Wednesday and Thursday Workouts

I am a football fan and I feel like I am a somewhat compassionate human being. I have also spent a good portion of my professional career as a NOLS instructor, field staff supervisor and as a fitness trainer trying to help people live up to their potential. With all of that said, when I heard that Aaron Hernandez, the former tight end for the New England Patriots who was imprisoned for murder was found dead in his cell I was not shocked. In fact, I found my self feeling like, "Yeah. That seems about right." I don't really like feeling that way. It seems like such a waste.

Wednesday:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 6-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Thursday:
Row, 5000m
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Day!!

Quick Workout Post

Today is my heavy deadlift day.

Warm-Up:
Jump Rope Tabata
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Best Deadlift Double, 2 repetitions
Deadlift, 85% of best double for 3 sets of 3 repetitions
Back Squat, 60% for 5 sets of 5 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

The Least You Do is Give a Half Hour of Time....

I recently did an assessment for a gym member that received their membership on scholarship for financial reasons. That is something that I love about working for a non-profit. Without that scholarship, this young woman would not be able to afford to come to the gym. Emma works helping homeless veterans, making sure that they apply for and receive all of the benefits that the are eligible for. Emma is also working toward joining the Army. Though she does get a gym membership, she does not receive personal training sessions as part of her scholarship. I have a special place in my heart for veterans and those who are willing to serve in the military, so we are going to work together for a half hour on Mondays, Wednesdays and Fridays to get her up to speed for basic training.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Front Squat, 6 sets of 3 repetitions at 55%
Press from the Split Position, 6 sets of 3 repetitions at 52%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Snatch, 4 sets of 2 repetitions at 75%
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:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring 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!!

I Have Been Quiet About Trump Until Now....

I have been away from the blog for a little bit. The workouts have continued I just have been pretty darn busy.... back at it starting today.

I have been very quiet via blog regarding our new President. I just have decided that there is enough attention spent on the asshat-ery that is President Trump and the clowns that he has surrounded himself with. But today I had enough.... this guy puts out this great American vibe, brags about how good he was at baseball when he was kid and he cannot throw out the first pitch for Major League Baseball on opening day. Baseball.... "America's Past Time"?! Maybe he is afraid the ball will make his hands look small?

Workout:
Row, 5000m
AbMat Butterfly Sit-Up, 100 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!!

"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!!