There seem to be two types of folks in the squatting world: Those that squat down 'til they just break the plane of the knee or squat down to a box and those that drop the bottom out of the squat or as it is often called.... the "Ass to Grass" squat. I have done all of the variants over the course of my lifting career, but by far my favorite is the "Ass to Grass". This squat requires a full range of motion, engages the quadriceps and hamstrings, requires a high level of mobility in the hip, knees and ankles and I believe develops an overall higher level of athleticism. It also often requires athletes to suck it up and use a lighter weight on the barbell. I have seen people squat massive amounts down to knee level but crumble when their knees are somewhere around their chest level. Either way, do them!! Squats are a great exercise for developing overall strength and power.
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Barbell Good Morning
20" Box Jump
Weight Training:
Back Squat, 5 sets of 5 repetitions
50m Weighted Sled Drag, 3 rounds
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds
Have a Great Day!!
Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.
Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up
Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3
Have a Great Few Weeks!!
I have gotten some great texts from my buddy who was working on some structural projects at Wrigley Field this week and then headed to the Michigan vs. Michigan State football game today. He is a huge Michigan fan which is great but I still think the Sparty "Power Breakfast" ESPN commercial is one of my favorites of all time. Though I am a bit torn, in support of my friend I have to say, "GO BLUE!"
Morning Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
KB Goblet Squat
Barbell Good Mornings
AbMat Sit-Ups
Overhead Plate Lunges
Box Jump
Calf Raise
Evening Weight Training:
Back Squat, 5 sets of 10 repetitions
Stiff Leg Deadlifts, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No Rest between exercises.
50m Weighted Sled Drag
25m Weighted Sled Push
AbMat Sit-ups, 50 repetitions
Have a Great Day!!
We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.
Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats
Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions
Have a Great Day!!
This weekend I am headed back east to visit friends. I will workout today like I normally do and I will take tomorrow off as I travel. I have listed three travel workouts where there is no equipment required. I will get back at it here on Monday when I will post again.
Warm-Up:
3 minutes continuous KB swing, light
10 H/L PVC Wraparounds
10 H/L PVC Passthroughs
Strength:
Back Squat, 4 sets of 8 repetitions. One set every three minutes.
Workout of the Day:
10 Minutes, AMRAP
21 Wall Ball Tosses
15 Dips
9 24" Box Jumps
Cool-Down:
3 minutes continuous Air Squats
Mobility:
Quadriceps stretches
Travel Workouts:
Friday:
2 rounds for time:
20 Jumping Air Squats
Run to make the block
At each corner 20 Jumping Air Squats
Saturday:
15 minutes AMRAP:
5 Burpees
10 Alternating Lunges per leg
15 Abdominal Crunches
Sunday:
15 minutes AMRAP:
15 Air Squats
15 Hand Release Push-Ups
30 second Plank Hold
Have a Great Weekend!
Not too long ago my laptop's screen just stopped working. The Apple Care representative that we talked to on the phone asked for the serial number. Once we provided the information, he knew how old the computer was and he started to explain that once a computer was "vintage" like mine that these types of things happen. We laughed at the use of the word "vintage" which must be the Apple/politically correct word for "old as dirt".
The competitive version of the word "vintage" is "masters". Usually the Masters divisions are split into 40-45 years old, 46-50, etc. I am currently the oldest in the young Masters division and I am about to be the youngest in the next division up. Today's workout definitely made me feel "vintage".
Today's quote is from Lucy Liu:
"Everything I buy is vintage and smells funny. Maybe that's why I don't have a boyfriend."
Warm-Up:
3 min continuous air squat
5 min AMRAP:
7 Barbell Overhead Squat with stall at the bottom
7 Barbell Hang Clean
20 seconds Chin Over Bar
Strength:
3 sets of 2 repetitions Power Cleans (Each repetition starts from the floor!)
3 Rounds for Time:
800m Run
21 Squat Cleans (Each repetition starts from the floor!)
15 Hanging Knees to Chest
Cool-Down:
400m Walk/Jog
Mobility:
Quadriceps Stretch
Have a Great Day!!
First, yesterday I rowed for 30 minutes for a total distance of 7050 meters. It was pretty damn hard for me and has set a very good benchmark for the future.
Today, I went to my first Crossfit class at an affiliate very close to our place. I went in on Saturday and chatted with one of the coaches about the class. Apparently the 5:30am and 6:30am classes are packed and the 7:30am class has fewer people in it. I felt that going to the 7:30am class allowed me to workout with five or six other folks while still being able to ask questions of the coach.
The coach provided very good instruction and a number of times she went out of her way to say very important things like, "I would rather have you use lower weight and use good form than try to use a weight that is too heavy." I have watched too many "Crossfit Fail" videos that do the exact opposite of this.
I arrived a few minutes early and caught the end of the 6:30am class. While warming up and gently stretching, I was getting a bit irritated because there were people that were violating a personal pet peeve of mine: Needlessly dropping bars. I get it when people drop bars when they are attempting a heavy weight and they fail, dropping the weight. But, these folks were dropping bars simply to drop them after completing a repetition. I got over it, but it was an ominous beginning.
The people that I worked out with were of various shapes and sizes and of varying physical ability. As we went through the routine the coach gave very solid tips and advice for form adjustment. It would be interesting to see how well that happens in a class that is full with 12 participants. The workout was very solid and I left the facility sweating like a pig. I will let you know how tomorrow goes! So far, two thumbs up!
Workout: This was a "Chipper". Lots of different exercises that you "chip away at".
Warm-up:
3 minute continuous plate floor push (45/25) (The first weight amount is for men and the second is for women)
5 PVC Wrap arounds
5 PVC Passthroughs
5min AMRAP: ("As Many Rounds As Possible")
10 Barbell Overhead Squats with a Sotts Press at the bottom of the squat
30 second Barbell Overhead Squat hold at bottom of squat
10 Barbell Hang Muscle Snatch
30 second Pull-up hold with chin over bar
WOD:
Metcon ("Metabolic Conditioning") for Time
100m Farmers Carry with Kettlebells (2×53/35)
5 Snatches (95/65)
200m Farmers Carry
10 Clean and Jerks (95/65)
100m Farmers Carry
15 Front Squats (165/125)
100m Farmers Carry
20 Back Squats (165/125)
Rest 1 min
Maximum time handstand hold
Cool Down:
3 minute run
I completed this WOD in 15:45 with a 45 second handstand hold.
Have a Great Day!!
Today is Memorial Day. A day that most folks will spend cooking out or jumping into the community pool that just opened up.
I would however encourage everyone to take some time and reflect on the brave men and women of our armed forces who have gone off to war and either never returned, returned in a coffin or returned with a terrible life altering disability... sometimes these are dramatic and visible like burns or amputations. I think though that it is also important to remember that many of our brave men and women who went off to fight for our country have deep wounds that people may never see... traumatic brain injuries or post traumatic stress disorder. If you have the means and can find a little bit of extra money, please give. Any amount will help. I just gave $20 at Wounded Warrior Project.
It is often times easy to forget that we still have people fighting overseas. We still have people on the ground in Afghanistan, we are conducting raids into Syria and the bombing runs continue in Iraq. Please remember them today and if you are so inclined, pray for their safe return home.
Today's quote is from Francis A. Walker:
"We come not to mourn our dead soldiers, but to praise them."
Workout: Murph WOD, Named for Navy SEAL Michael Murphy
Warm-up:
Walked with the dog for a half mile doing high knee lifts and kicks
WOD: I do these in order. No mixing it up as a circuit. I personally think this is meant to torch you with 300 squats just before the final run. Shoot for under one hour.
1 Mile Run
100 Pull-Ups (Sorry crossfitters, no kipping. Do real pull-ups)
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major, and minor)
200 Push-Ups (No kneeling, damn it!)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
300 Squats
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, intermedius, and medialis)
1 Mile Run
Have a Great Day!!
It has been a fantastic season of training with lots of folks reaching their personal goals. Today is the last day that we will all workout as a group. It will be a great workout but I will be a little bummed when it is over. I will also take on one of the more challenging things to do with training for the rest of the summer: Training on my own.
Today's quote is from Adrian Belew:
"My favorite puzzle is trying to work out the parts myself, after all it is a solo effort."
Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Step-Up
Barbell Good Morning
Trunk Twist
AbMat Abdominal Crunch
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
36" Box Jump, 15 repetitions
(Primary muscles worked: Almost all muscles used in hip and knee extension and ankle plantarflexion!)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Have a Great Day!!
As the college basketball season grinds down to the tournament time I am reminded why I like this time of year compared to college football. I could spend the time to type out what exactly I love about it, but I will sum it up in two words: Wofford Terriers.
Today's quote is from Johnny Weissmuller:
"With but few exceptions, it is always the underdog who wins through sheer willpower."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Calf Raise
Lateral Lunge
Dumbbell Romanian Deadlift
Abdominal Crunches
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
GHD, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps femoris)
Super Set:
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Air Squat, 3 sets 50 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis and obliques)
Have a Great Day!!
Time for the annual NFL Pro Bowl. I think it is fun to watch the Pro Bowl, I don't expect too much from it and just hope that no one gets hurt. I would guess that a lot of the players are bummed that they aren't in Hawaii for this thing... I mean Phoenix? Really? It must be an honor though to play amongst the best players in the league in what is essentially a backyard game of football.
Today's quote is from Bruno Mars:
"Hawaii is paradise. It sounds cheesy to say it, but there's music in the air there."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total with a one minute rest between the sets.
Box Sprints
Step-Ups
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Box Squat, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Glute and Hamstring Developer, 3 sets of 20 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Weighted Standing Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Have a Great Day!!
Real quick post. I spent the day preparing an instructor team to go to the field with one of our NOLS Southwest Outdoor Educator Courses. In a few days they will be headed out with ten students to the KOFA National Wildlife Refuge for two weeks of backpacking. We got our first solid leg workout in for 2015 and now I have to get studying. So I am going to quickly go through my routine for the day.
Workout: Legs
Morning Session:
HIIT Spin Bike Routine, 30 minutes
Afternoon Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Have a Great Day!!
Today is really the last day we have to pack up ourselves and the dog for our drive to the east coast. I have packed my bags, pulled out clothes for the drive, set up the house plants for success while we are gone and I still need to workout. After working out I need to put away my outdoor gym so that it is secure and protected from the weather while I am away.
This will also be my last post until December 22nd. We will be on the road for a few days and I will not be lifting. I will be doing a few things each day before I get into the car for a long day of driving: Stretching, abdominal and core work and foam roller work. Once we arrive on the east coast we will be doing a dumbbell and bodyweight lifting routine with running. We have found that having the adjustable dumbbells on the road have helped us maintain our strength even when on vacation. Once we are off the road and we start those workouts I will post again!
Today's quote is from John F. Kennedy:
"The best road to progress is freedom's road."
Workout: Legs
Jumping Jacks, 50 repetitions
Abdominal Crunches, 100 repetitions
Weight Training:
Back Squat, 5 sets of 10 repetitions
(Primary muscles worked: Rectus Femoris, gluteus maximus)
GHD, 5 sets of 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Standing Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!!
I am heading out for the weekend and will not be posting again until next Monday when we will pick-up where we left off at shoulders and triceps. In the mean time I will be doing a workout each day just to stay active while I am on vacation.
Workout: Traveling Circuit Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Calf Raises
(Primary muscles worked: Gastrocnemius, soleus)
Squats
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches
(Primary muscles worked: Rectus abdominis)
Push-ups
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Have a Great Weekend!
For some sick and twisted reason, the folks here come out of the woodwork on leg day. While exercising after work this evening, two of my regular workout partners complained that I never mention them in the blog. Tonight I therefore feel obligated to share a bit about them.
There is Lindsay who currently is a mountain biker but has pursued many athletic endeavors in her life including being a very talented Division I collegiate soccer player. Lindsay is the creator of what we refer to as "The Hooch Mix": A random collection of music from current pop tunes to rap music from the 80s. This music seems to make Lindsay happy so we allow it... we have however had to veto a few of the songs on "The Hooch Mix".
Graham was complaining about not being mentioned in the blog and especially not seeing any mention of his personal best bench press from last week. Graham apparently had a talent for road cycling at an early age but has since moved on to other things. The cycling career did leave Graham with one impressive physical attribute: Graham has the tightest hamstrings of any human being on the planet. This is a source of occasional pain but almost constant humor.
Finally, Sydney came out and lifted today. Sydney is a climber and mountaineer by trade (The latter of course explains why she is okay suffering through leg workouts). Besides languishing in the sand dragging a heavy sled, Syd is probably the biggest supporter of "The Hooch Mix" encouraging us to learn the "Soulja Boy" dance for Lindsay.
They are all great co-workers, good friends and loyal workout partners. Despite the bad music and almost constant heckling, they continue to show up and work hard.
Today's quote is from Tommy Lasorda:
"You give loyalty, you'll get it back. You give love, you'll get it back."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Prisoner Step-Up
Air Squat
Abdominal Crunches
Weight Training:
Back Squat with Heavy Chains, 4 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlift, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Standing Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, gluteus maximus)
Have a Great Day!
Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.
Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.
Today's quote is from Benjamin Franklin:
“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”
Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Thanksgiving Day!
It is amazing to me that people earn money trying to tell us how games are going to go in the NFL. The Kansas City Chiefs (who beat the hell out of the New England Patriots...) went in to face the 0-10 Oakland Raiders and lost. There is so much parity within this sport that it cracks me up when "NFL insiders" decide who is going to win or lose from week to week.
My favorite part of the game was when the Raiders sacked Alex Smith, thought they had won the game with 30 seconds still on the clock. The Raiders had to burn a timeout because they were celebrating in the Chiefs' backfield and were offsides as the Chiefs went to snap the ball on another play, stopping the clock. Even when on the verge of victory the Raiders tried to shoot themselves in the foot.
Today's quote is from Jim Otto:
"If something is said about the Raiders, I'm ready to go to war."
Workout: Legs
Morning Session:
Warm-Up:
100m High Leg Kick
100m High Knee March
Squat Jumps, 20 repetitions
Weight Training:
Weighted Step-Ups, 3 sets of 8-10 repetitions
(Primary muscles worked: Gluteus maximus, rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
25m Side Step with Resistance Band (I have been calling these crab walks... really they are a side step), 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Step-Ups, 30 repetitions
Weight Training:
Back Squats with Chains, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff-Leg Deadlifts, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Palmaris longus, flexor carpi ulnaris, flexor carpi radialis)
Have a Great Day!!
I am sitting here watching the Tennessee Titans bring the defensive heat against the Pittsburgh Steelers. It is really unusual to see a graphic where the other team has five sacks and the Steelers have none?! Blitzing Ben Roethlisberger seems to be working, but you better get there or Big Ben will burn you.
We had a great leg workout today with three folks in the morning and I was able to go solo this evening for some back squats.
Today's quote is from Craig Ferguson:
"Anyone who's just driven 90 yards against huge men trying to kill them has earned the right to do jazz hands."
Workout: Legs
Morning Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris)
Barbell Split Squats, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 30 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Crab Walk with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
30" Box Jumps, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, biceps femoris, gastrocnemius, soleus)
Back Squats, 5 sets of 4-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches, 5 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!
I often joke that in my small family of three (My partner Rebecca, dog Ocho and myself...) that I am the least intelligent member of the family. The dog is a genius and Rebecca is deep into medical school. Not that I am some kind of idiot, they are just brilliant.
I am preparing for my personal trainer certification and memorizing names of muscles, what joints they move and what exercises are used to work those muscles. Rebecca made the point that since I am already blogging workouts, why not add in the muscles worked in here to help with that! Like I said, brilliant.
Today's quote is from W.C. Fields:
"If you can't dazzle them with brilliance, baffle them with bull."
Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 25 repetitions
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Back Squats with Heavy Chains, 3 sets of 6-10 repetitions
(Primary muscles worked:Gluteus maximus, rectus femoris, vastus lateralis, vastus intermedialis, vastus medialis, semitendinosus, semimembranosus, biceps femoris long head and short head)
Stiff Leg Deadlifts, 3 sets of 6-10 repetitions
(Primary muscles worked: Semitendinosus, semimembranosus, biceps femoris long head and short head)
25m Weighted Sled Push (525lbs.), 3 sets
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, vastus intermedialis, vastus medialis)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Afternoon:
3 Mile Run
Have a Great Day!
I am personally a fan of dark beers, specifically Imperial Stouts. Tonight we had a great beer called Squatter's Outer Darkness Imperial Stout. Smooth and a bit chocolaty while packing a punch of 10.5% alcohol. It was a really nice way to wrap up a Saturday on which I had to work but reveled in a Notre Dame Fighting Irish victory!
Today's quote is from Plato:
"He was a wise man who invented beer."
Workout: Legs
Morning Session:
Warm-up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Wall Sit, 50 count
Abdominal Crunches, 50 repetitions
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Reverse Lunges, 3 sets of 6-10 repetitions
GHD, 3 sets of 10-15 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions
Evening Session: Superset both exercises for a total of 5 sets each.
25m Weighted Sled Push (400lbs.)
50m Farmer's Carry (120lbs. per hand)
Have a Great Day!
