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 Feel Good About Myself Workout Post

Row, 20 minutes

Weight Training:

Dumbbell Chest Press, 3 sets of 10 repetitions

Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

AbMat Sit-Up, 80 repetitions

Mobility:

Chest and Arm Stretches

Have a Great Day!!

No Alarm Weekend, The Value of Sleep and The Workout

I look at health and fitness as a three legged stool: 1) Exercise. That one is obvious. 2) Nutrition. This one I think is also obvious but often ignored. You don't have to be crazy about your diet but you certainly cannot out work a crappy diet! 3) Good sleep. This one is the one where I think a lot of people fail. This weekend was the first time in a long time that I had two days in a row where I did not set an alarm to wake up to.... almost unheard of in this house! I do so much better with a solid 8 hours of sleep!!

Workout:
Row, 20 minutes
Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Half Kneeling Hammer Curl to Shoulder Press, 3 sets of 10 repetitions with each arm
Dumbbell Triceps Extension, 3 sets of 10 repetitions
Toes to Bar, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

International Women's Day and the Workout

I wore red to work yesterday in recognition of International Women.s Day. By far the most influential people in my life have been women.... Ticking off the best supervisors I have had in my professional life, the top three are all women. Far and away the two people that impacted my life the most are my stepmother Lynn and my friend's mother Dorothy. Brilliant, hardworking, honest and accepting only the highest of standards. A woman at work when I told her that I wanted to recognize her on International Women's Day said "Every day should be International Women's Day..." which I agreed with. My response though was, "That is true. But when we don't take time every day to recognize the people that deserve it, we need to take a day to make that happen."

Warm-Up:
Row, 20 minutes
Weight Training:
Supersets: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Superset #1:
Incline Dumbbell Chest Press, 10 repetitions
Alternating Dumbbell Curl, 10 repetitions
Superset #2:
Push-Up, 15 repetitions
Dumbbell Triceps Kickback, 10 repetitions
Dumbbell Concentration Curl, 10 repetitions
Superset #3:
Dumbbell Overhead Triceps Extension, 10 repetitions
Dumbbell Wrist Curls with Supinated Grip, 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand after each of the above supersets.
AbMat Sit-Up, 70 repetitions

Mobility:
Chest, shoulder and triceps stretches

Have a Great Day!!

Tennessee Snowpocalypse, More Visitors and a Classic Dumbbell Workout!!

Yesterday it was very cold here (Well, cold for Chattanooga?!) and it actually snowed overnight. Chattanooga area schools were closed before the first snowflake even flew?! This morning we woke up to a cold, crisp day with a dusting of snow on the ground. We also had a good friend fly in from Arizona last night and her flight was delayed for de-icing at the Dallas/Fort Worth airport for almost two hours. It threw a bit of a wrench in the typical workout schedule. Today will just be a classic upper body dumbbell workout. The point will be to avoid leg work today since tomorrow will be a long marathon training day.

Warm-Up:
Row, 500m
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Seated Dumbbell Triceps Extension, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions after each of the above sets
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Shoulder Stretch

Have a Great Day!!

Empty House Again and Sunday Suffering Workout

We are once again a small family at home with all of the relatives and visiting canines back on the road. It was a great visit but it is nice to have the place to ourselves again. Raining and 40 degrees so today I will suffer indoors and try to wear out the legs in the basement!

Warm-Up:
Jumping Jack, 100 repetitions
Workout: "Suffering Sunday" Perform each exercise in order to complete a set. No rest between exercises or sets. Five sets total.
Row, 1000 meters
Lunge, 25 repetitions per leg
Abdominal and Mobility Training:
AbMat Sit-Up, 50 repetitions
Quadriceps Stretch
Hamstring Stretch

Have a Great First Day of 2017!!

Resting the Legs and Upper Body Workout

After yesterday's run and then nine hours on my feet I am going to give my legs a day off. Today will just be a focus on upper body and sleeping before my 2:05 am work start time.

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Upright Row, 3 sets of 10 repetitions
Standing Military Press, 3 sets of 10 repetitions
AbMat Butterfly Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Veterans' Day and the Workout

Yesterday was a beautiful day though a bit hazy from fires burning here in the southeast. It was also Veterans' Day and while at work at UPS a lot of people came into the trailer where I was working and they thanked me for my service to the country. It was very thoughtful and it was also really nice to have a full rest day.

I had to get to the gym early this morning to get my workout in so that I could be home when Rebecca came home from her overnight shift in the ER. It all worked out perfectly and then I could get out and take care of all the weekly chores while she got some well deserved sleep.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 80% of 1-RM 3 sets of 2 repetitions
Clean & Jerk, 80% of 1-RM 3 sets of 2 repetitions
Front Squat, 70% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Stay in America or Move to Canada?! Decisions, decisions....

Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Family Schedule Change and the Workout

Tomorrow as a family we are getting up at 3:25am. That is pretty normal for me working my morning shift at UPS. Tomorrow however, Rebecca starts her trauma shift in the ER. We will get through this as we always do but the life shift will be interesting. This is where I think we have an advantage being middle aged and going through residency versus being in our twenties. We have experienced some life, some hardship and we have come out the other side. That experience will get us through this rotation.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 80% of 1-RM 4 sets of 1 repetition of each,
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 93% of 1-RM 2 repetitions
Weighted Pull-Up +15 kgs., 5 repetitions
No Feet Snatch, 80% of 1-RM 4 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 100% of 1-RM 2 repetitions
Weighted Push-Up +50 kgs, 6 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Cubs' Fans and The Workout

The Cubs have fallen behind in the World Series after dropping Game 3 to the Indians 1-0. Now it is a best of seven series and the series is only 2-1 in favor of Cleveland. But, after 108 years Cubs fans are starting to feel the sense of impending doom. What were record high ticket prices took a downward turn after Chicago was shut out last night. Hang in there Cubbies!!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

World Series of Broken Dreams, a Rest Day, and a Workout

The World Series between the Cubs and Indians will inevitably crush a long suffering fan base. I don't think that the Indians actually believe they are cursed but the Cubs have the chance to exercise the infamous Curse of the Billy Goat, Unfortunately the goat's name was Murphy.

Yesterday I rested. And it was glorious.Today after a pretty tough day at work I had a good workout at the gym. It was one of those days that I debated whether I should go to the gym or not and decided that I needed to go. As always I was very glad that I went.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Snatch from the Knee, 60% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 1-RM 1 repetition, 70% of 1-RM 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 91% of 1-RM 2 repetitions
Supine Grip Bent Over Row, 8 repetitions
No Feet Clean, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 90% of 1-RM 3 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post after a Big Day

I had a big day at work today followed by a tough workout. I am just going to throw out a quick post before going to bed for my 3:35am work wake up?!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. 6 sets totals. No rest between exercises.
Hang Clean from the Knee, 75% of 1-RM 1 repetition
Clean, 75% of 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Back Squat, 88% of 1-RM, 5 repetitions
Strict No Kip Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM, 6 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Snatch Grip Pull with Halt at the Knee, 95% of 1-RM, 3 repetitions
Weighted Push-Up, 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!! I will be sleeping?!

Olympic Lifting and the Riverwalk

It is a gorgeous day here in Chattanooga. I got in a great early morning lifting session and then had a very nice breakfast at home. In the afternoon we took the dogs down the Chattanooga Riverwalk as far as we could where dogs are allowed. They had a great time and are now exhausted.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 1-1/2" band on each side of barbell with 50% of 1-RM, 3 repetitions
Overhead Press from Split Stance, 3 repetitions
Snatch, 80% of 1-RM, 5 sets of 2 repetitions
Clean and Jerk, 80% of 1-RM, 5 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Foam Roller Work

Afternoon Walk, 3.5 miles with the pooches

Have a Great Day!!

Lifting Yesterday, Sofa King and Marathon Training

Yesterday was more busy than usual. Besides the normal work schedule and exercise we squeezed in a dinner outing with our very nice neighbors. We went to one of our local favorite places Sofa King Juicy Burger... great name, excellent food and reasonably priced. All that socializing did not allow me the time I needed to post before crashing for the evening so you will get both yesterday and today right now.

Yesterday's Lifting:
Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 80% 1-RM  4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 89% of 1-RM,  3 sets of 2 repetitions and then 50% of 1-RM 1 sets of 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 60% of 1-RM 2 repetitions, 65% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 75% of 1-RM 1 repetition, 80% of 1-RM 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 3 repetitions
Seated Military Press, 4 sets of 4 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Today's Marathon Training:
Run, one and a half hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I have had a great day but I am exhausted from work and the evening workout... tonight you get the quick post.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Clean from the High Blocks, 80% 1-RM 4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.
Back Squat, 89% 1-RM 3 sets of 2 repetitions. Then 50% 1-RM 1 set of 5 repetitions
Bent Over Barbell Row, 6 repetitions
Hang Power Snatch from the Knee. One minute rest between sets. 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 1 repetition, 75% 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 4 sets total.
Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 3 repetitions, 100% 1-RM 2 sets of 3 repetitions
Incline Bench Dumbbell Press, 6 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!

Dawgs vs. Volunteers and the Workout

The guys at work and at the gym fall into either the Tennessee Volunteers' camp or they root for the Georgia Bulldogs. The end of the game today between them was pretty incredible with the teams swapping touchdowns in the last ten seconds. Amazing ending. Unfortunately, now I have to watch a great football game between Clemson and Louisville. Now don't get me wrong it will be an exciting game but it could be named, "Which College Football Coach Do You Despise More?" Bobby Petrino or Dabo Swinney?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Banded Back Squat, 60% of 1-RM with 1-1/2" Bands for 5 repetitions
Alternating Push Press, 2 repetitions from the Front Rack Position, 2 repetitions from Behind the Neck
Power Clean and Jerk, 80% of 1-RM 4 sets of 1 repetitions
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 3 repetitions, 80% of 1-RM for 2 repetitions, 85% of 1-RM 4 sets of 2 repetitions
Front Squat, 50% of 1-RM 3 sets of 10 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!

Debate Night and the Workout

I am planning on watching some of the debate before bed so I am just going to drop a quick workout post here tonight. I am sure I will have some comments tomorrow.

Warm-Up:

Row, 500m

PVC Passthrough, 10 repetitions

PVC Wraparound, 10 repetitions

Foam Roller Work

Weight Training:

Clean from the High Blocks, 60% 1-RM 3 repetitions, 70% 1-RM 3 repetitions, Work up to a 3 repetition maximum weight, 70% 1-RM 3 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 5 sets total.

Back Squat, 86% 1-RM 3 sets of 5 repetitions. Then 50% 1-RM 2 sets of 5 repetitions

Bent Over Barbell Row, 6 repetitions

Hang Power Snatch from the Knee, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 2 repetitions, 75% 1-RM 3 sets of 1 repetition

Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.

Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions, 100% 1-RM 2 sets of 2 repetitions

Incline Bench Dumbbell Press, 6 repetitions

Mobility:

Banded Shoulder Girdle Stretches

Hamstring Stretch

Quadriceps Stretch

Foam Roller Work

Have a Great Day!!

Finally a Saturday Where I could Get Crap Done and the Workout

This felt like the first Saturday in a while where I did not have some type of certification or class or something going on?! I was able to get down to the gym by 7:00 am to get my lifting out of the way. I got home and got the lawn mowed, trees and bushes trimmed, recycling done, laundry washed, dried and folded, shopped for dinner and did some baking. I think the dogs were the happiest having a good long morning walk with time running hot laps in the yard while I mowed. Great domestic Saturday?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Banded Back Squat, 55% of 1-RM with 1-1/2" Bands for 5 repetitions
Alternating Push Press, 2 repetitions from the Front Rack Position, 2 repetitions from Behind the Neck
Clean and Jerk, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 3 repetitions, 80% of 1-RM for 2 repetitions, 85% of 1-RM 4 sets of 2 repetitions
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 2 repetitions, 80% of 1-RM 4 sets of 2 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!!

Busy Last Few Days and the Workout

The last two days have been hectic. Working schlepping packages, yesterday was a rest day from exercise and today was more Olympic lifting. I also met with the manager of a local training facility in the hopes of working there after the UPS peak season ends in January. Now, just a quick workout post prior to bed.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 75% of 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 83% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 70% of 1-RM 5 sets of 2 repetitions
Deficit Clean Pull, 85% x 4 repetitions, 90% 3 repetitions, 95% 2 sets of 2 repetitions
Seated Military Press, 4 sets of 8 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!