Well it is damn impressive. This will be LeBron James' FIFTH straight NBA Finals. I think the most amazing thing is that he has done it with a decimated Cavs team and a bunch of players that were cast off from other places. Kyrie Irving? Hobbled. Kevin Love? Gone. J.R. Smith? The Knicks' cast-off? Really? Are we really talking daily about Matthew Dellavedova? Barring a miraculous Rockets comeback, it will be the power and drive of LeBron James versus the grace and smooth shooting stroke of Stephen Curry. "The Beard" may have other plans, however.
Today's quote is from LeBron James:
"I will guarantee that we will play our asses off in the finals."
Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work
Weight Training: 60 seconds rest between sets
Box Jump (Bodyweight +20lbs.), 4 sets of 8 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris, rectus femoris, vastus intermedius, medials, lateralis, gastrocnemius, soleus)
T-Bar Landmine Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Back Squat with Heavy Chains, 4 sets of 8 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris, rectus femoris, vastus intermedius, medials, and lateralis)
Weighted Push-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Overhead Dumbbell Triceps Extension, 4 sets of 8 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
It looked like Paul "The Truth" Pierce had hit his THIRD clutch three pointer in the series against the Atlanta Hawks to tie game six as time expired. If you had to pick one word that has described Paul Pierce and his career, it is clutch. But sometimes being clutch is not enough. The TRUTH was that instant replay revealed the ball still touching the tips of Pierce's fingers as time expired, eliminating the Washington Wizards from the NBA playoffs. That means the Caps and the Wizards are out.... all I can say right now is how about those Nationals?!
Today's quote is from Nate Silver:
"People attach too much importance to intangibles like heart, desire and clutch hitting."
Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Ball Slam
AbMat Abdominal Crunch
Weight Training:
Sumo Deadlift, 4 sets of 5 repetitions, 90 seconds rest between each set
(Primary muscles worked: Erector spinae group, biceps femoris)
Incline Dumbbell Press, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Split Squat, 4 sets of 8-10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, and lateralis, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Barbell Hip Thrust, 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Push-Up (body weight +50lbs.), 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
The Washington Wizards completed a franchise first sweep of a seven game series versus the Toronto Raptors?! First Sweep. Ever. I am slightly concerned that this type of success as a Washington sports fan is setting me up for a major disappointment as the NFL Draft approaches.
Today's quote is from David Rudisha:
"Sometimes when you get disappointment it makes you stronger."
Workout: Chest and Biceps
Morning Session:
Spin Bike HIIT, 30 minutes
Evening Session:
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
AbMat Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up, 100 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Barbell Palms Up Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
Barbell Palms Down Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
AbMat Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!!
Today we are going to mix up our routine a little bit by simply shifting the way we look at our training routine. We will do a warm-up, that won't change. The change will come when we break the sets and repetitions model. On a typical day we would put a prescribed weight on the bar for bench press and do something along the lines of five sets of five repetitions. Today, we are going to do a lot of our typical exercises but get rid of the sets. Instead of doing five sets of five we are simply going to do a total number of repetitions, in this case 30. We may end up doing a set of six or seven and then need to break. That set may be followed by four or five repetitions. There will be no prescribed number, but you you will finish when you complete those 30 total repetitions. More pushing, more power, more physicality.
Today's quote is from Gregg Popovich:
"No physicality, no win."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Ball Slam
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Typical 5x5 Weight, 30 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Push-Up, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Bicep Curls, 60 total repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 55 total repetitions per side
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers, 15 repetitions per side between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
The dogs that are here right now (Ocho, Bear, Garvey and Pepper) had a pretty sweet day. In an attempt to get the dogs comfortable together they each got a frozen marrow bone. Soon they were all in their own little worlds happily crunching away while sharing the same space. The four new friends are continuing to figure out where they fall in the hierarchy of their own mini community.
I hit the chest and forearms pretty hard today knowing that tomorrow is the weekly day off from the weights.
Today's quote is from Steph Davis:
"Any place that is good enough for a dog is good enough for a human."
Weight Training: Chest and Biceps
Dumbbell Flat Bench Press, 3 sets of 5-8 repetitions
Dumbbell Incline Bench Press, 3 sets of 5-8 repetitions
Dumbbell Flies, 3 sets of 6-8 repetitions
Weighted Push-Ups Bodyweight +50lb., 3 sets of 20 repetitions
Wrist Curls, 3 sets of 20 repetitions
Dumbbell Concentration Curls, 3 sets of 6-8 repetitions
Dumbbell Hammer Curls, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, one set of 15-20 repetitions between each of the above sets.
Superset:
Bench Press with Resistance Bands, 3 sets of 6-8 repetitions
Weighted Dips Bodyweight +50lb., 3 sets of maximum repetitions
Have a Great Day!
Yesterday we had a really nice Saturday night at the Sear n' Beer at Maynard's in downtown Tucson. Great food, great beer from Sleepy Dog Brewery and Prescott Brewing, tunes by the Modeens. It was a beautiful night in the desert with good friends!
Today was the first heavy lifting day for the chest in over a month: Weighted Push-ups (V-force 50lb. vest), Weighted Dips and Heavy Dumbbell work. Great to be back at the weights hard again!
Today's quote is from Arnold Schwarzenegger:
"Milk is for babies. When you grow up you have to drink beer."
Weight Training: Chest and Biceps, 3 sets of 6-8 repetitions unless otherwise stated.
Heavy Flat Bench Dumbbell Chest Press
Heavy Incline Bench Dumbbell Press
Dumbbell Flies
Weighted Push-Ups, 3 sets of 15 repetitions
Heavy Standing Alternating Dumbbell Hammer Curls
Concentration Curls
Captains of Crush Grip Trainers
Bench Press, 3x5
Weighted Dips, 3x5
Have a Great Day!
