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!!

Redemption in an Ugly Game, Donating Blood and the Workouts

My bracket was busted a long time ago but last night two of my co-workers were battling for the title of Bracket Challenge Winner: Jimmy had Gonzaga and Michael had UNC winning the whole enchilada. In the end, UNC won giving the victory to Michael and giving the Tarheels a bit of payback for a heartbreaking loss last year at the buzzer to Villanova.

Today I am headed down to Blood Assurance to donate blood. My boss at the YMCA has asked all of the Personal Trainers to donate blood if we can. I don't know why I don't do it more often, but I am going to head down today after lifting and before I help coach the Crossfit class at noon. Wherever you are, if you have time.... donate blood BEFORE there is an emergency.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Weight Training:
Front Squat, 6 sets of 5 repetitions
Press From the Split Stance, 6 sets of 3 repetitions
Clean and Jerk, 5 sets of 2 repetitions at 80%
Snatch, 5 sets of 2 repetitions at 80%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Pushback, 3 sets of 10 repetitions per side
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Tuesday Workout:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10-12 repetitions
Chin-Up, 3 sets of 10 repetitions
Dip, 3 sets of 10-15 repetitions
Barbell Curl, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

America First? Couple of Workouts

I am a very proud combat veteran of the United States military. I also consider myself very patriotic and I love America. The new White House has released its plan for its budget and I am wondering how it aligns with the "America First" message that the administration has put out. I am certain that after 16+ years of constant combat that the U.S. military is in need of repair and retooling. I also believe that it is only right to spend money to care for our wounded Veterans. I think that investing in infrastructure projects is wise not only to improve our communities but to put people to work. However, after traveling along the U.S.-Mexico border for a couple of weeks a year for the better part of 17 years, spending a crap ton of money on a wall on our southern border is a colossal waste of money and time. To pay for this, the Trump administration is slashing environmental protections, domestic programs and the State Department? I don't get how that is "America First"?

Wednesday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from High Blocks, work up to best three repetition weight and then 2 sets of 3 repetitions at 70%
Front Squat, 3 sets of 4 repetitions at 86%, one set of 4 repetitions at 50%
Pull-Up, 4 sets of 7 repetitions
Hang Power Clean, 2 repetitions at 60%, 65% and 70%. Four sets of 1 repetition at 75%
Clean Pull, 3 repetitions at 90% and 95% and 2 sets of 3 repetitions at 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Thursday HIIT Rowing Workout:
Warm-Up:
Row, one minute easy row
HIIT:
12 rounds of 30 seconds of High Intensity row, 1 minute of Low Intensity Row
Cool-Down:
Row, 2 minutes easy row
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday's Workout and Marathon Reality Check

I had a good lifting session on Friday morning and it will be the last lifting I do until after the Chattanooga Marathon. I have two more short runs before the race on Sunday March 5th. That is all of the exercise that will take place in the next week.

Based on my split times on my various training runs since September I have started to come to the reality that it will take a miracle for me to beat my marathon time from 15 years ago. On top of me being 15 years older, the Chattanooga Marathon has way more elevation gain than the B&A Trail Marathon. Not making excuses, just being realistic. I am hoping to have a good run and not embarrass myself. Hopefully I can pull THAT off!

Friday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 2 repetitions at 75%
Snatch, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Clean and Jerk, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Lifting Post

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70% and 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 60%, 70%, 75%, 80% and 80%
Snatch Pull, 2 sets of 3 repetitions at 95%, 3 repetitions at 100%, 3 repetitions at 105%
Front Squat, 4 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Annoying Credit Card Fraud and the Workout

First, I want to be clear that I love American Express. At 2:34am I received a text asking if I had made a ONE DOLLAR charge on my credit card. Of course I was sound asleep and had made no such charge. I called the very pleasant customer service rep and they said it was most likely a test charge to see if my card could be used for a larger purchase and that AMEX had denied it. However, they recommended I get a new card. So, because some ass hat stole my card number somehow and made a one dollar charge I am now without my card until Tuesday. End of world? No, of course not. Annoying as hell? Yes. American Express is great though.... they told me not to worry they would happily shift all of my reoccurring charges to the new card. Great customer service.

Thursday:
Run, one and a half hours.
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50%
Snatch, 2 repetitions at 60% and 70%, 1 repetition at 80%, 84%, 88%, 91% and 94%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Valentine's Day Rest and Wednesday Lifting

Yesterday for Valentine's Day was the rest day from exercise. Because of our schedule we went to Rembrandt's for breakfast. Rembrandt's was the first place we went to in Chattanooga when Rebecca was interviewing for residency... it was really nice to spend the morning together.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 65%, 75%, 80%, 85% and 75%
Snatch Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Front Squat, 3 sets of 2 repetitions at 84%, 1 set of 4 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Big Strength Training Wednesday

Today, I have transitioned to working out in the mornings and I have also made a few changes to my weight training. I am continuing to do my Olympic lifting and I have added in some machine and power training. It is a bit weird to flip my schedule almost completely.... though tomorrow UPS has asked me to come in at 4:40am and I will be running tomorrow afternoon prior to work training folks at the gym?! Old dog is having to learn new tricks.... and then go back to old tricks?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 3 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 2 repetitions at 80%
Snatch, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 1 repetition at 84%, 1 repetition at 88%, 1 repetition at 88%
Snatch Pull, 4 sets of 3 at 95%, 95%, 100% and 100%
Front Squat, 3 sets of 2 at 80%, 1 set of 4 at 65%
Deadlift, 5 sets of 1-2 repetitions
Leg Press, 3 sets of 8-10 repetitions
Leg Extension, 3 sets of 8-10 repetitions
Leg Curl, 3 sets of 8-10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Stretches

Have a Great Day!!

Thursday and Friday Workouts and Keeping One's Word

Today I landed another personal trainer job which I am very excited about. I have been working at UPS and I had committed to working there through the peak season of November and December. While I was at UPS, I was offered a training gig but I did not take that job because I had given my word that I would stay as a package handler until January. Today I was able to land a well paying trainer job and give my UPS supervisor a two week notice that I will be leaving. A person is only as good as their word and bridges are much more effective when they are not burned.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday: Weight Training
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50% of 1-RM
Snatch, 5 sets of 3 repetitions at 60% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 60% of 1-RM
Barbell Romanian Deadlift, 3 sets of 7 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Hump Day Workout!!

Work put a good whooping on me today but I still managed to get into the gym today to lift. Just a quick post to get my butt to bed at a reasonable time.

Warm-Up:
Airdyne, 2 minutes
PVC Wraparound, 20 repetitions
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 4 sets of 3 repetitions at 60% of 1-RM
Snatch, 5 sets of 2 repetitions at 80% of 1-RM
Snatch Pull, 4 sets of 5 repetitions at 90% of 1-RM
Front Squat, 4 sets of 3 repetitions at 75% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday Lifting to a Saturday Rest Day

I have made the ingenious move (that is sarcasm...) away from lifting on Saturdays. I was lifting on Saturdays and resting Fridays but as my Sunday training runs have gotten longer and longer, lifting Fridays and resting on Saturdays just made more sense. I tried to run over two hours after squatting one Saturday morning and it felt like my legs were made of lead.

Today we were able to get out the door with the family and four dogs and go for a hike over at Stringer's Ridge. We made it for a 2.5 mile dog walk before the freezing rain started flying. Now all of the tired dogs are crashed out around the house and we are watching college football.

Friday Weight Training:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 2 repetitions each at 60%, 70%, 80% and 85%
Clean and Jerk, 2 repetitions each at 60%, 70%, 80% and 85%
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Front Squat, 4 repetitions at 75%
Alternating Behind the Neck and Front Rack Push Press, 4 repetitions
Abdominal Work and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day and Happy New Year!!

I Survived and the Workout

I have officially made it through "The Peak Season" at UPS and will now celebrate with three straight days with at least eight hours of sleep!! It was also a great day for some Olympic lifting!!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Snatch from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Front Squat, 72% 5 repetitions
Strict No Kip Pull-Up, 7 repetitions
Power Clean from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Clean Pull, 90% 3 repetitions
Seated Barbell Shoulder Press, 5 repetitions

Have a Great Day!!

Friday Afternoon Workout and a Saturday Rest Day

Last night I went into the gym and did my Olympic lifting. It was nice because the facility was practically empty but the best part is that I can take Saturday off completely! It works out well for a couple of reasons: 1) I was able to sleep in without setting an alarm and it wasn't until our little Blue Heeler Biscuit heard me moving around that I had to wake up. 2) Doing squats on Friday gives my legs a whole day to recover before I run 15+ miles on Sunday?! Huge.

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch, 6 repetitions at 75%, 3 repetitions at 80%, 2 repetitions at 85%
Clean and Jerk, 8 repetitions at 75%, 3 repetitions at 80%, 9 repetitions at 85%
Back Squat, 4 sets of 8 repetitions at 68%
Alternating Front and Behind the Neck Push Press, 4 sets of 6 repetitions
GHD Sit-Up, 20 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post after Being Knocked Out by Eggnog!!

I got derailed today by day drinking eggnog after working from 2:00am-9:30am. Drank some and passed right out! Ha!! So I ended up Olympic lifting in the garage gym this evening!

Warm-Up:
Jump Rope, 100 skips
Weight Training:
Snatch, 5 sets of 3 repetitions at 70% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 70% of 1-RM
Front Squat, 5 sets of 5 repetitions at 50% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Figuring Out One's Schedule and the Workout

I am a creature of habit and I had a great schedule going with my life and exercise. UPS's crazy peak season schedule has really messed with that schedule. Now a couple of weeks in, I think I have figured out that I just cannot get to the gym on Mondays. I will powerlift at home on Mondays. It is however reasonable for me to get into the gym on Wednesdays and on Saturdays. My Thursday and Sunday runs still seem doable. Work in progress.

On my rest day yesterday we were able to find what seems to be the perfect Christmas tree! I however have refused to decorate until the homemade egg nog is made. Stay tuned for updates.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 7 sets of 3 repetitions at 80% of 1-RM
Clean and Jerk, 6 sets of 4 repetitions at 80% of 1-RM
Back Squat, 4 sets of 8 repetitions at 65% of 1-RM
Alternating Push Press and Behind the Neck Push Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday Rest and Saturday Back to Olympic Lifting

Yesterday was a wonderful day. It was a scheduled rest day from running and the gym and we decided to go to a movie, something we have not done for a long time. It is a rare thing for me to go to a movie and leave feeling like I have actually gotten my money's worth. We saw Fantastic Beasts and Where to Find Them and we loved it! Highly recommended by me, especially if you like Harry Potter. I am a fan of the Niffler.

Today I got back into the gym and got back to Olympic lifting a bit. It was good to be back.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93%, 96%, 96%, 98% and 100% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93%, 96%, 98% and 100% for 1 repetition each
Front Squat, 70% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Friday Rest Day, Saturday Weightlifting and Gardening?!

I enjoyed a very nice day away from exercise yesterday and today I went to the gym to lift. Once I got back from the gym we had a day off together with both humans and canines in the same place! Weird. We wrapped up the day with starting to prepare a garden plot for next spring. Tomorrow the cow manure goes down!! The big question is how to keep the dogs from rolling around in it?!

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Front Squat, 73% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Rest in Peace Gwen and the Workout

I have to say that I was pretty devastated to hear that Gwen Ifill passed away today. For a very long time we have allowed Gwen and Judy into our home in the evening as part of the PBS Newshour. We will miss her... Gwen was fun, smart, and held people she interviewed accountable... but mostly Gwen was just down to Earth. I know that she died after battling cancer.... I sure hope that she passed peacefully.

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from the Block, 75% of 1-RM 6 sets of 2 repetitions
Snatch Pull, 90% of 1-RM 2 repetitions, 95% of 1-RM 2 repetitions, 100% of 1-RM 2 repetitions, 105% of 1-RM 2 repetitions
Back Squat, 83% of 1-RM 3 sets of 5 repetitions, 60% of 1-RM 1 sets of 5 repetitions
Power Clean, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 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!!