Kaine and Pence.... and the Workout

I know that these two guys are politically polar opposites.... Folks don't get any more conservative than Mike Pence and Tim Kaine is a true, blue Democrat. There are a couple of things that they have in common.... both seem very polite, considerate and level-headed. I also feel really sorry for both of them: They are both on tickets with the most unpopular Presidential candidates of all time. I hope that they both have snorkels so that they can breathe as they are dragged through the mud between now and November!

Warm-Up:
Steady Pace Cardio, 20 minutes
Weight Training:
Strict Overhead Barbell Press, 5 sets of 4-6 repetitions
Barbell Shrug, 5 sets of 4-8 repetitions
Axle Bar Skull Crusher, 5 sets of 8-12 repetitions
Front Plate Raise, 5 sets of 15 repetitions
Triceps Cable Push-Down, 5 sets of 8-12 repetitions
Cable Side Raise, 5 sets of 8-12 repetitions per side
Triceps Dip Machine, 5 sets of 8-10 repetitions
Cable High to Low Wood Chopper, 3 sets of 15 repetitions per side

Have a Great Day!!

Oh Death and the Workout

R.I.P. Ralph Stanley 

"O, Death
O, Death

Won't you spare me over til another year
Well what is this that I can't see
With ice cold hands takin' hold of me
Well I am death, none can excel
I'll open the door to heaven or hell
Whoa, death someone would pray
Could you wait to call me another day
The children prayed, the preacher preached
Time and mercy is out of your reach
I'll fix your feet til you cant walk
I'll lock your jaw til you cant talk
I'll close your eyes so you can't see
This very hour, come and go with me
I'm death I come to take the soul
Leave the body and leave it cold
To draw up the flesh off of the frame
Dirt and worm both have a claim

O, Death
O, Death

Won't you spare me over til another year
My mother came to my bed
Placed a cold towel upon my head
My head is warm my feet are cold
Death is a-movin upon my soul
Oh, death how you're treatin' me
You've close my eyes so I can't see
Well you're hurtin' my body
You make me cold
You run my life right outta my soul
Oh death please consider my age
Please don't take me at this stage
My wealth is all at your command
If you will move your icy hand
Oh the young, the rich or poor
Hunger like me you know
No wealth, no ruin, no silver no gold
Nothing satisfies me but your soul

O, Death
O, Death

Wont you spare me over 'til another year
Wont you spare me over 'til another year
Wont you spare me over 'til another year"

Warm-Up:
Heavy Rope Whip, one minute of exercise with one minute rest for three rounds
Weight Training:
Barbell Ground to Strict Overhead Press, 5 sets of 4-6 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Core Work: 25 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!!

Josh Norman? Really? And the Workout

The Washington Redskins signed CB Josh Norman today for five years and $75 million?! Now, I will be the first to admit that the 'Skins need some help in the defensive back field and Norman is a very talented player. There are a couple of concerns for me: 1) The 'Skins have a terrible history of signing very expensive free agents that turn out to be busts (i.e. the list could go on for pages but I will narrow it to two words: Albert. Haynesworth.) 2) The 'Skins finally have a locker room that is settled and now they add this guy? I hope that Scot McCloughan knows what the hell he is doing!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total, no rest between sets.
Jump Rope
Hanging Knee to Chest
PVC Wraparound
PVC Passthrough
Weight Training:
Barbell Ground to Overhead, 5 sets of 4-6 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 6-10 repetitions
Medicine Ball Push-Up, 5 sets of 20 repetitions
Seated Dumbbell Side Raise, 5 sets of 8-10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions

Have a Great Day!!

73. Amazing. And the Workout!

The Golden State Warriors beat the Memphis Grizzlies tonight to win their 73rd game this season. They broke a long held record by the 1996 Chicago Bulls that included the greatest player of all time, Michael Jordan. Lots of people talk about these Warriors... "They won the title last year because the teams they played in the playoffs were all injury plagued..." or "Well if Curry played back in Jordan's day... blah blah blah..." The fact is that 73 wins in a season is amazing and the only ones that seem like they may be able to do it again in the not so distant future are.... the Warriors.

Warm-Up: One minute of rope whips followed by 1 minute rest to complete a set. Four sets total.
Heavy Rope Whip
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 5-10 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Barbell Shoulder Shrug, 3 sets of 10-15 repetitions
Triceps Cable Push Down, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets. Keep exercising until all sets are complete! Don't even put down the weights!
Alternating Dumbbell Front Raise, 15 repetitions
Dumbbell Side Raise, 10 repetitions
Dumbbell Overhead Press, 15 repetitions

Have a Great Day!!

Working Out Today, Resting and Driving Tomorrow

We had a great lifting session today. Tomorrow I will be driving our Semester on the Borders as they transition from their backpacking section to their climbing section. Being on the road for a day means no lifting, so tomorrow will be the rest day from the weights.

Warm-Up:
Ball Slam, 3 sets of 15 repetitions
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Triceps Lock Off, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10 repetitions
Triceps Cable Pushdown, 3 sets 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Cable Triceps Kickback, 3 sets 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions

Have a Great Day!!