Two Day Post and the Workout of the Day

Yesterday ended up being a rest day from all forms of exercise. The break was much needed after three heavy lifting days in a row on top of three very early morning wake ups. The day off also allowed me to pick up a beautiful Rogue Ohio Bar I spotted on Craigslist for $200. That thing is bad ass. We went and had dinner with friends and then slept in this morning. Back at it today with a great heavy workout!

Warm-Up: Perform each exercise in order for minute each to complete a set. Three sets total. No rest between sets.
Heavy Rope whip
AbMat Sit-Up

Weight Training:
Barbell Clean and Jerk, 5 sets of 5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6-8 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Front Plate Raise, 15 repetitions
Barbell Shrug, 8-10 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Heavy Back Day and a Recipe to Die For!!

My partner Rebecca and I are kind of all over the place these days with me working for NOLS while she is in her third year of medical school. We do however try very hard to get up each morning to have breakfast together and then make dinner in the evening. Sometimes meals are more elaborate than others. Tonight we are having Roast Trout with Bacon and Herbs, brown rice and steamed broccoli.

Today's quote is from Jim Gaffigan:

"You wanna hear how good bacon is? To improve other food they wrap it in bacon. If it wasn't for bacon, we wouldn't even know what a water chestnut is. 'Thank you bacon. Sincerely Water Chestnut the Third.'"

Weight Training: Back

Warm-Up: Perform each exercise in order to complete one set. Three sets total.

SISU Warhammer Swings, 10 repetitions per side

Tire Flip, one repetition

Overhead Backward 40lb. Sand Bag Toss, one repetition

5m Rope Climb, one repetition

Weightlifting: Three sets of 6-8 repetitions unless otherwise stated.

Dumbbell Pullovers

One Armed Bent Over Dumbbell Row

Upright Barbell Row

TRX Rows, 3 sets 20 repetitions each

Post Landmine Row

Weighted Pull-Ups Bodyweight +35lb.

Deadlift, 3 sets of 1 repetition ending at 1.4 times bodyweight

Have a Great Day!

Shoulders, Triceps, Getting Older and The Love of Craigslist

I enjoyed a great day off from work today!

I love Craigslist. I am a firm believer in the fact that anything you want will appear on Craigslist if you are just patient enough. Yesterday the power rack that I have been eyeballing for a long time appeared on the site: Rogue Fitness R4 Power Rack. The guy threw in a Matador dip attachment, a set of band pegs, and two weight storage pins! I jumped on it as soon as I saw it and now have a great rack that makes heavy lifts a whole lot safer. I worked this morning while it was cool to make a sturdy, level platform that I could bolt the rack to.

I lift six days a week and have a life long friend from back in Virginia that now lives in Houston. We don't get to see each other very often but we are both doing a lot of heavy lifting: He is currently doing a 5x5 workout of bench press, squats, deadlifts and rows. We are the same age and we text each other with our gains. I mostly text him my gains in the lifts he is doing. Lately we have been commenting about how we lift more now than we did when we were 19 years old but that the gains are slower. The reality has set in that we are middle aged and that we are losing muscle mass and bone density each and every day as we get older. We will keep at it though, I just might have to buy a few fractional plates!

Today's quote is from George Bernard Shaw:

"You don't stop laughing when you grow old, you grow old when you stop laughing."

Weight Training: Shoulders and Triceps
Seated Overhead Dumbbell Press
Alternating Front Dumbbell Raises
Lateral Dumbbell Raises
Captains of Crush Grip Trainers
Dumbbell Triceps Kickbacks
Triceps Push-Ups
Overhead Triceps Extensions
Heavy Barbell Shoulder Shrugs
Barbell Push Press (New personal best tonight!)
Barbell Skull Crushers

Have a Great Day!