Family Visit = Quick Post

We have had multiple family visitors this weekend so I am going to just quickly fire off this post.

Friday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Sunday:
Spin Bike HIIT, 35 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

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!!

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!!

Yesterday's and Today's Workout Posts

Yesterday was the first time in a long time that as a family we got to actually spend an evening together. We had dinner together, hung out for a while and walked the dogs in the evening. It was really nice but I did not get around to posting. Two workouts posted today.

Yesterday's Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Today's Workout:
Warm-Up:
Jump Rope, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, 3 sets of 8-10 repetitions
Back Squat, 3 sets of 8 repetitions
Strict Standing Shoulder Press, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Being a Fake, Holy Plagiarized Speech and the Workout

I am no fan of Donald Trump or Hilary Clinton for that matter. I am a fan of people talking policy and stating their positions in specifics. For instance, I know that there will never be a wall built across the entire U.S./Mexican border. Yet, Trump continues to state that he will get the wall built and have Mexico pay for it, which fires up his constituents. Lacking from the statement are any specifics on how he will actually get this monumental feat done. Trump is a fake. Trump's policies are fake, his hair is fake and his tan is fake.

At the Republican Convention last night, Trump's wife Melania came out on stage and gave a truly inspirational speech. The problem is that large portions of that speech were also inspirational in 2008 when Michelle Obama said the same words?! I guess I should not be shocked by this in any way.

Warm-Up:
Cardiorespiratory Training, 20 minutes
Weight Training:
Seated Shoulder Press Machine, 5 sets of 4-6 repetitions
Triceps Extension Machine, 5 sets of 8-10 repetitions
Cable Side Raise, 5 sets of 8-10 repetitions per side
Triceps Cable Push-Down, 5 sets of 4-6 repetitions
Plate Loaded Jammer Machine, 5 sets of 4-6 repetitions
Barbell Push Press, 5 sets of 2-5 repetitions
Close Grip Bench Press, 5 sets of 8-10 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Reflections on Finding a Job and the Workout

I have said, time and time again that I have been truly blessed with a life of jobs that I have absolutely loved. Not all of the work I have done has been glamorous or exciting (i.e. construction, sorting UPS packages...) but I have really enjoyed them either for the actual work (i.e. raft guiding, working various jobs for NOLS....) or for the camaraderie.

I have been looking for work in our new home of Chattanooga since we found out we were coming in March. Once again I have found opportunities for employment that it seems like I will really enjoy. Again, I recognize that I am very fortunate that way, a lot of people do not like their jobs at all. This was my first real job search in over 15 years and there are a lot of great things out there. There are a few things out there that are not so great as well. Here is what I found....

The Good:

• 1) The Search Engines out there for jobs are awesome! Indeed, Linkedin, heck even Craigslist all make it easy to find a job that you are looking for. I checked a slew of sites everyday looking for jobs. Patience and persistence is the key.
• 2) Filters are clutch. Though I liked looking at all the jobs that were available to me (i.e. "Managing a doughnut shop?! Awesome!") filtering out the ones that were not appropriate or had been posted for a while was very helpful. Otherwise the volume is overwhelming.
• 3) There seem to be jobs out there! I ended up sorting packages at UPS until a job that I really wanted came around. Taking a job while you look for your next career is okay. I actually really liked the people I got to work with at UPS even though it was a pretty brief stint.
• 4) Technology has made it so easy to take care of all of the paperwork, background checks, etc. once you are in the door at the new job. That saved me a ton of running around.

The Bad:

• 1) Job hunting has become very impersonal. Though I applied for dozens of jobs I was contacted by very few of the places that I applied to. Only two employers contacted me to say "Thank you for applying, we have chosen another applicant." I recognize that some places get inundated with applicants, but still.... a one sentence e-mail politely saying, "Thanks but no thanks" is all that I would really expect. I have no idea if anyone even looked at three quarters of the applications I turned in?! At times this was discouraging especially when I applied for a job where I thought I would be a strong candidate. Don't let this derail you!!
• 2) Reference Checks. I got a text from my last supervisor yesterday out of the blue. After catching up for a bit I asked a simple question since she was one of the references that I had listed on every application: "Has anyone contacted you regarding my references for any of the jobs I have applied for?" "Nope." Now, I recognize that there are times when people interview and meet a person and there is just that feeling that they would be a good employee and they do not feel they need to check references. I get that. If that is the case, do not make me fill out a reference check sheet?! And if it is not the case, check my references damn it! You may find out that I would be a great employee!!

That's all I've got for now I will keep you posted on how the new opportunities pan out.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds. No rest between rounds.
Heavy Rope Whip
PVC Passthrough
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Diamond Triceps Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
One Hand Kettlebell Clean & Jerk, 5 sets of 4-6 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Tomorrow is a Big Day and the Workout

Tomorrow is my first day working as a personal trainer here in Chattanooga. It is also the first day that I can start being a mentee as a strength and performance coach. Starting a new career at 46 years old is a little scary, but also pretty exciting. On Friday, I had a great meeting with a local coach who was willing to help me out. Besides working at a big corporate gym here, I am going to clean this guy's smaller training room twice a week. He is going to pay me a small amount for the cleaning, but I will also get free training from him and will be able to shadow him as he coaches athletes in Olympic lifts. In August I will participate in a USA Weightlifting Level One Sport Performance Coaching and then start coaching folks in his facility. I have spent a lot of the last 20 years mentoring others, we will see how the shoe fits on the other foot!

Warm-Up:
Ball Slam, Perform ball slams for one minute and then rest for one minute to complete a round. Three rounds total.
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Workout:
Strict Barbell Overhead Press, 5 sets of 5 repetitions
Triceps Rope Chain Pull, 3 sets of 15 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Triceps Dips, 3 sets of 25 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Super Set: Perform the next two exercises in order to complete a set. No rest between exercises. Three sets total.
EZ Bar Skull Crusher, 10 repetitions
EZ Bar Close Grip Press, 15 repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Two For One and Building Furniture

I spent most of the evening yesterday putting together the mother lode of furniture that arrived here in Chattanooga. The bonus of not owning any furniture paid dividends when we were moving to Tennessee. We ordered a ton of furniture for our new little house but ended up waiting two weeks for it to arrive. Yesterday it all rolled in and I was NOT going to sleep on the floor one more night and got the bed put together.... and slept like a baby. However, I did not get the blog posted.... which I will do now.... and post today's leg workout.

Warm-Up:
Row, 5 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Overhead Triceps Extension, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
25m Weighted Sled Push, 5 rounds
25m Overhead Plate Lunge (45#), 5 rounds
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Must Win in Believeland and the Workout

I am watching the Cavs versus the Warriors in game three. Yes, it is a seven game series but if Cleveland cannot win at home tonight the series is over and you might as well just hand Curry and Thompson the trophy. There is no way in hell that the Cavs will beat the Warriors four games in a row. Kyrie is lighting it up at the moment... LeBron just needs take over.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds. No rest between rounds.
Heavy Rope Whip
PVC Passthrough
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Diamond Triceps Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
One Hand Kettlebell Clean & Jerk, 5 sets 4-6 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Core Work: Perform 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Scalia Passing and the Daily Workout

Supreme Court Justice Antonin Scalia passed away today at 79 years old. It sounds like he passed away in his sleep while on a trip in Texas. Scalia is survived by his wife Maureen, nine children and twenty-eight grandchildren and an entire Nation that mourns his passing. I for one am on the other end of politics from Antonin Scalia.... but I do have an awful lot of respect for anyone that dedicates as much of their life as he did to the service of the United States. Rest in Peace.

Now on a lighter note.... Mitch McConnell is in a full blown stationary panic at the idea that Obama might actually try to appoint another Supreme Court Justice on his way out of the White House door! McConnell has said that "voters must be given a say in the matter".... isn't that why we elect representatives to Congress? Isn't that why we have a President? When a Supreme Court Justice needs to be added.... the President (elected by the people...) nominates someone and the Congress (elected by the people...) have to confirm that person. That is "voters given a say in the matter".

Workout:
Warm-Up: Perform the whips for one minute and then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
One Hand Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Diamond Push-Up, 3 sets of 20 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10-15 repetitions

Just the Workout

Today's shoulder and triceps workout:

Warm-Up: Perform each exercise in order to complete a set. 3 sets total. No rest between sets.
Jumping Jack, 50 repetitions
AbMat Sit-Up, 25 repetitions

Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Standing Barbell Shoulder Press, 10 repetitions
Diamond Push-Up, 20 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand

Super Set:  Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Dumbbell Side Raise, 10 repetitions
Overhead Dumbbell Triceps Extension, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand

Have a Great Day!!

Morning Circuit and Evening Chest, Biceps and Forearm Split!

Great workout day but it was a long one. I have the energy to finish this post and that is about it.

6:30am Circuit Training:
Perform each exercise for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Overhead Press
Dumbbell Side Raise
Front Plate Raise
V-Sit with Medicine Ball Torso Rotation
Hand Release Push-ups

5:30pm Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
EZ Bar Biceps Curls, 3 sets 8-10 repetitions
Weighted Dips (Bodyweight +35lbs.), 3 sets of maximum repetitions
Wrist Roll-ups, 3 sets of maximum repetitions
Heavy Dumbbell Incline Chest Press, 3 sets of 5 repetitions
Super Set:
Dumbbell Flies, 3 sets of 8-10 repetitions
Captains of Crush Grippers, 3 sets of 15 repetitions
AbMat Sit-ups, 3 sets of 25 repetitions

Have a Great Day!!

Quick Morning Workout Post

We started opening up the NOLS Southwest branch and celebrated a hot day of work with evening beers. Needless to say there was no evening workout so I will just quickly post the morning routine!

Warm-up:
3 minutes continuous Turkish Get Up
10 PVC Passthrough
10 PVC Wraparounds
Strength:
5 sets of strict standing shoulder press, 2-5 repetitions per set
Metabolic Conditioning:
AMRAP 15 minutes:
5 Heavy Dumbbell Snatches per side
5 Burpees
10 Hanging Knees to Chest
Cool-down:
400m walk
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Quick Strength Training Post

Warm-Up:
3 minute Row
15 Ball Slams
Strength Training:
Bench Press, 5 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions
Strict Weighted Pull-Ups (Bodyweight +50 lbs.), 5 sets of 5 repetitions
Strict Overhead Standing Shoulder Press, 5 sets of 5 repetitions
Cool-Down:
50 AbMat Sit-Ups
400m Walk

Have a Great Day!!

Burning Coal, Green Energy and the Workout of the Day

President Obama has announced a plan to address some of the man-made impact on climate change (if you are one of the people that doesn't believe humans have an impact on climate change... I will save you the time and you can stop reading now... because you are crazy). The Environmental Protection Agency is going to put in place new limits on greenhouse gases from power plants.

I am not sure if this plan can actually happen legally, that is not a topic I will broach here. But, the idea that we are still burning coal for energy to me is just insane. Are we still in the Victorian era?! Technology and "green" energy sources have gotten to the point that there is no reason to be destroying the environment and the health of communities mining coal. Time to stop doing the bidding of special interests and time to do the right thing for the health of the environment, the health of the economy with new "green" energy manufacturing jobs and the health of future generations by starting to reduce carbon emissions in the air they will breathe.

Today's quote is from Jeff Goodell:

"But Big Oil and Big Coal have always been as skilled at propaganda as they are at mining and drilling. Like the tobacco industry before them, their success depends on keeping Americans stupid."

Warm-Up:
5 minutes AMRAP:
10 Barbell Box Squat
30 seconds Wall Sit Medicine Ball squeezed between legs
10 Strict Overhead Barbell Press
30 seconds Handstand Hold
Strength:
Standing Strict Barbell Shoulder Press (1x5@40% 1-RM, 1x5@50% 1-RM, 1x5@60% 1-RM)
3x10 Parallette Pushups feet on 30" box
Metabolic Conditioning:
10 minutes AMRAP (Total Reps):
300m row (= 1 rep)
20 Shoulder to Overhead (= 20 reps)
Cool-Down:
Kettlebell or Dumbbell Windmills 3 per side
Mobility:
PVC Shoulder Girdle Stretch

Have a Great Day!!

Quick Post: Just Weight Training Saturday

Dog sitting for four dogs and doing weekly chores at the base here. I am just going to make a quick post.

Weight Training Saturday:
Warm-Up:
15 minute row (161 total calorie pace for me)
10 PVC Pass Throughs
10 PVC Wrap Arounds
Hamstring Stretch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Weighted Split Squat, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Barbell Weighted Good Morning, 3 sets of 10 repetitions
Weighted Neutral Grip Pull-Up (Bodyweight +25lbs.), 3 sets of maximum repetitions
Barbell Weighted Calf Raise, 3 sets of 15 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
AbMat Sit-Up with Medicine Ball, 100 repetitions
Mobility:
PVC Shoulder Girdle Stretches

Have a Great Day!!

Indoors a Couple Days of the Year. This Time for Shoulders and Triceps!

It can be a love/hate relationship with the monsoon here in Tucson. Mostly it is love. It is hard to argue with the life giving rain that everything depends on for the rest of the year. It is also incredibly beautiful to watch large storms roll in when you live in big sky country. It is only a couple of times per year that I cannot use the outdoor gym that I have set up here and it seems like today is one of them. Today will be focused on dumbbell work, bodyweight exercises and a bout on the rowing machine. Inside.

Today's quote is from Langston Hughes:

"Let the rain kiss you. Let the rain beat upon your head with silver liquid drops. Let the rain sing you a lullaby."

Workout: Shoulders and Triceps

Rowing Machine, 30 minutes

AbMat Abdominal Crunch, 50 repetitions

Weight Training:

One Arm Dumbbell Shoulder Press, 3 sets of 8-10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Standing Dumbbell Side Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Alternating Dumbbell Front Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Diamond Triceps Push-Up, 3 sets of 20 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Shoulder Shrugs, 3 sets of 20 repetitions

Have a Great Day!!

Roger Federer: Class Act and a Shoulder and Triceps Workout

Well, "The Old Man" Roger Federer lost to Novak Djokovic in the Wimbledon Finals. It was a great match, but Djokovic was clearly the better player on Centre Court. What stood out to me during and after the match though was the classy way that Federer handled himself. During crucial points, after battling and losing a point there were no histrionics. There were no exaggerated grunts, screams or fist pumps when he won a hard fought point. In the words of the great Stuart Scott, Federer was "As cool as the other side of the pillow". When Djokovic did win the match Federer was asked what he thought and Roger said, "Novak deserved to win. He was the better player, he came out and was playing great tennis.... but so was I."

Today's quote is from Knute Rockne:

"One man practicing sportsmanship is far better than a hundred teaching it."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order  for one minute to complete a set. 5 sets total.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 8-10 repetitions
Overhead Triceps Extension, 3 sets of 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Weighted Keg Push Press, 3 sets of maximum repetitions
Triceps Dip, 3 sets of maximum repetitions

Have a Great Day!!

Man I Hate That Guy.... But He is an All-Star. Shoulders and Triceps

A-Rod is turning forty soon and the guy is one of the most despised athletes in all of sports. "Bleacher Report" made a list, "The 10 Most Notorious Steroid Users in Sports History". Alex Rodriguez ranked third only behind Jose Canseco at number two and Barry Bonds at number one. The problem for me is this: A-Rod would have been great without using PEDs and would be one of the most loved players in all of sports. Currently, on his way to turning 40 years old (and presumably clean.... I would test the guy five times a day if I was the MLB...) A-Rod ranks among the leaders in on base percentage at .390 (6th overall), on base plus slugging .902 (8th overall) and OPS Plus at 149 (8th overall). Okay, yes he is a designated hitter and other folks like Prince Fielder may be more deserving of the American League roster spot. The biggest problem for A-Rod is this: People Hate Him. Neither the fans nor the players picked A-Rod to be an All-Star. In the end, that is what really matters despite his amazing stat line.

Today's quote is from Chris Pine:

"I believe in luck and fate and I believe in karma, that the energy you put out in the world comes back to meet you."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 30 seconds maximum effort, one minute rest to complete a set. 8 sets total.
TRX Triceps Extension, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Flutter Kick, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 25 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Standing Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets

Have a Great Day!!