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!!

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!!

Quick Workout Post

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jumping Jack
PVC Wraparound
PVC Passthrough
AbMat Butterfly Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Cable Kickback, 3 sets of 10 repetitions
Landmine Jammer, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Barbell Shrug, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Triceps Dip, 20 repetitions
Front Plate Raise, 15 repetitions
Dumbbell Side Raise, 10 repetitions

Have a Great Day!!

Hard to Beat 10-2 and the Workout of the Day

Here is a statistic that I think says it all: When the #1 overall defense in the NFL plays in the Superbowl they have a 10-2 record. The Broncos last night became that 10th win. I am glad to see Peyton win what I hope is his final game, riding off into the sunset as a champion. Meanwhile, Cam Newton is getting blasted for walking off the podium during his postgame press conference. Cam has always been a sore loser.... the only difference this year is that Cam did not lose very much. Cam did say that if people wanted him to stop celebrating in their faces on the football field, then they should stop him. Mr. Miller... mission accomplished.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
20" Box Jump
Hand Release Push-Up
PVC Passthrough

Weight Training:
Power Clean to Split Jerk, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Triceps Dumbbell Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Power Clean to Push Press, 10 repetitions
Triceps Dip, 20 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Amazing. Diplomacy Works. The Workout of the Day

I find it kind of sad that I cannot remember a time that we negotiated international issues instead of blowing people to smithereens or invading their country. We did not have to send in waves of infantry to dismantle Syria's chemical weapon stockpile or to take care of the Iranian nuclear program. I know there are people that will argue both sides of this until they are blue in the face... I am just glad that our young folks in the military are not the ones who had to go in and make it happen by force.

Workout:
Warm-Up:
Turkish Get Up, 3 minutes continuous
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 5 sets of 15 repetitions
Odd Object Floor to Overhead (Sandbags, Atlas Stone, Weighted Keg), 5 sets of 10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Super Set: 3 sets of each of the following exercises.
Dumbbell Side Raise, 10 repetitions
Triceps Dip, 25 repetitions
Front Plate Raise, 15 repetitions

Have a Great Day!!