Quick Feel Good About Myself Workout Post

Row, 20 minutes

Weight Training:

Dumbbell Chest Press, 3 sets of 10 repetitions

Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

AbMat Sit-Up, 80 repetitions

Mobility:

Chest and Arm Stretches

Have a Great Day!!

International Women's Day and the Workout

I wore red to work yesterday in recognition of International Women.s Day. By far the most influential people in my life have been women.... Ticking off the best supervisors I have had in my professional life, the top three are all women. Far and away the two people that impacted my life the most are my stepmother Lynn and my friend's mother Dorothy. Brilliant, hardworking, honest and accepting only the highest of standards. A woman at work when I told her that I wanted to recognize her on International Women's Day said "Every day should be International Women's Day..." which I agreed with. My response though was, "That is true. But when we don't take time every day to recognize the people that deserve it, we need to take a day to make that happen."

Warm-Up:
Row, 20 minutes
Weight Training:
Supersets: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Superset #1:
Incline Dumbbell Chest Press, 10 repetitions
Alternating Dumbbell Curl, 10 repetitions
Superset #2:
Push-Up, 15 repetitions
Dumbbell Triceps Kickback, 10 repetitions
Dumbbell Concentration Curl, 10 repetitions
Superset #3:
Dumbbell Overhead Triceps Extension, 10 repetitions
Dumbbell Wrist Curls with Supinated Grip, 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand after each of the above supersets.
AbMat Sit-Up, 70 repetitions

Mobility:
Chest, shoulder and triceps stretches

Have a Great Day!!

Much Needed Rain and the Workout

We finally got some much needed rain today here in Chattanooga.... a good soaking all day rain. I am thankful for our trees, shrubs and grass but I cannot get my big honking tire out into the driveway so today is going to dumbbell focused down in the basement.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jumping Jack, 25 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Seated Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Triceps Extension, 5 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Diamond Push-Up, 5 sets of 20 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!!

The Win for the Land and the Workout

It was really fun last night texting with my friend who has been a long suffering Cleveland sports fan. LeBron James and the Cavaliers pulled off what seemed to be damn near impossible: 1) Beat Steph Curry and the Warriors three games in a row, 2) Win a professional sports championship for the City of Cleveland, 3) Come back from a 3-1 series deficit which had never been done before and 4) LeBron would need to lead BOTH teams in all major categories to pull off the win (Points, assists, rebounds, blocks and steals). In the end, there will be the memory of "The Block" on Andre Iguodala by LeBron who seemed to materialize out of thin air and "The Shot" from Kyrie over Curry. I am not a Cleveland fan but I am very happy for the city and my friend to finally have another championship.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Heavy Rope Whip
AbMat Sit-Up
PVC Wraparound
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 1-3 rep
EZ Bar Skull Crusher, 3 sets 8-10 rep
Barbell Shoulder Shrug, 5 sets 4-6 rep
Cable Triceps Kickback, 3 sets of 8-10
Front Plate Raise, 3 sets of 15 rep
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!!

Betting with the Head, Pulling with the Heart and the Daily Workout

I really dislike the New England Patriots. However, every year for the NFL playoffs Rebecca and I have a bet: Whoever picks the most winning teams throughout the playoffs gets dinner of their choice made for them. Whoever picks the Superbowl winner gets to pick the dessert. Sooooo... though I really don't like the Pats it is really hard to pick against them at home.

We busted out a classic shoulder and triceps dumbbell workout today.

Workout:
Warm-Up:
Heavy Rope Whip, Exercise for one minute, and then rest for one minute to complete a set. Three sets total.

Weight Training:
Seated Overhead Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Triceps Dip, 3 sets of maximum repetitions

Have a Great Day!! 

Things are Getting Ridiculous, Shoulders and Triceps

Religious fanaticism meets boneheads in Texas?! I am not saying that it is right by any means, but is anyone in the world surprised that some folks showed up to shoot up the "Draw the Prophet Muhammad" contest outside of Dallas? Drawing the Prophet Muhammad is considered blasphemy in Islam, so some ass hat thought it would be a good idea to hold a contest doing just that at a COMMUNITY CENTER in Garland, Texas? You can't make this stuff up. It would be funny if folks didn't have to DIE because of the stupidity and bigotry?! Some genius journalist called the contest "controversial". No kidding.

Today's quote is from Kareem Abdul-Jabbar:

"I've always tried to stay out of the fray and not be an object of controversy."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Lightweight Dumbbell Side Raise
Lightweight Alternating Dumbbell Front Raise
TRX Triceps Extension
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus intermedius, medialis, lateralis)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, rhomboids, levator scapulae)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Medicine Ball Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Dumbbell Kickback, 15 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Medicine Ball AbMat Soccer Throw Crunch, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Sleeping Well, Shoulders and Triceps

The whole idea of doing a total number of repetitions versus a number of sets with a designated number of repetitions has proven to be very challenging. It has been good to mix up our routine and push ourselves. The added bonus is that I have been sleeping like a log!

Today's quote is from Leonardo da Vinci:

"A well-spent day brings happy sleep."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jumping Jack
Triceps Push-Up
Bicycle Abdominal Crunches
Weight Training:
Landmine Jammer (Each side then two handed), 60 repetitions
(Primary muscles worked: Anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Five sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
AbMat Abdominal Crunch, 20 repetitions
(Primary muscles worked: Rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Medicine Ball Push-Up, 20 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
Dumbbell Triceps Kickback, 20 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 15 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Team Excellence, Shoulders and Triceps

Growing up in the Washington DC area, my family rooted for the University of Maryland in college basketball. Last night, I unfortunately watched the Maryland Women's Basketball Team get dismantled by the UCONN Women's team. There is no shame in that of course, the Huskies are the latest dynasty in women's basketball that for me started with Pat Summitt at Tennessee who won a total of eight national championships. This morning I heard on the radio that the UCONN women's starting five players scrimmage against eight defenders?! That is awesome! Gino Auriemma has developed a team that plays as a team... they understand what excellence is and demolish their opponent every time they step onto the court.

Today's quote is from Geno Auriemma:

“Monday we start the whole process over again; Monday, we start the chase – I call it the chase. Somebody sent me a pretty good Lombardi quote recently. It said, ‘Perfection is unattainable, but if you chase perfection you’ll catch excellence.’ So the chase starts, and some people just get tired of the chase. Some don’t even start the chase. Some start it, realize they can’t catch it and they just stop. What I’ve been trying to teach my players all along is that’s the fun part – knowing that you can’t get to that and you’re going as hard as you can to get there anyway.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Kneeling Diamond Push-Up
TRX Reverse Shoulder Fly
Heavy Rope Whip
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Weight Training:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Alternating Front Dumbbell Raise, 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)

Dumbbell Shoulder Shrug, 20 repetitions

(Primary muscles worked: Trapezius, rhomboids, levator scapulae)

Weighted Keg Push Press, 3 sets of maximum repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, intermedius, and medialis)
Axle Bar Skull Crusher, 3 sets of 8-12 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!