Quick Post

Yesterday I continued on the bench press Buckeye Program and today is a rest day. Tomorrow will be my first one rep maximum deadlift in a while.

Wednesday Workout:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 8-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Thursday: Rest Day

Have a Great Day!!

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!!

Whether You Like it Our Not, Donald.... The U.S. is a Player in the World

Clearly Donald Trump has learned that his buddy Bannon that helped get him into the White House lives in a fantasy world. America cannot be isolated from the rest of the world and President Trump has this week realized that at times we will have to engage in international issues. Now if he can somehow avoid a shooting war in the Korean Peninsula?!

Warm-Up:
Cardio Machine, 20 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Plate Loaded Chest Press Machine, 3 sets of 4-6 repetitions
Barbell Biceps Curl, 3 sets of 8-10 repetitions
Roman Chair Toes Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
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!!

USA Hockey and the Workout

The treatment of the world champion USA Women's Hockey Team by USA Hockey is frankly unbelievable. The most shocking part of the whole mess is that after being exposed for their obvious bias, USA Hockey doubled down and pursued what can only be described as "scab" players to step in for the protesting National Team players. It has gotten so bad that even U.S. Senators have stepped in and written a letter to USA Hockey to support the Women's Team. Why is it so damn hard for people to just say, "Wow, you are right. That is a huge mistake on our part and we will correct this immediately"?!

Warm-Up:
Self-Propelled Treadmill HIIT, 8 minutes, 30 seconds
Weight Training:
Dumbbell Chest Press, 5 sets of 4-6 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!