Quick Workout Post

I will try to do more tomorrow with the blog post. Tonight I will just post the workout.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jump Rope
Kettlebell Swing
AbMat Sit-Up
Strength Training:
Sumo Deadlift, 7 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
Cool Down:
Trunk Twist with PVC Pipe
Jog, 400m

Have a Nice Day!!

Same Ol' Caps and the Workout

Caps went down to the Pens in overtime tonight. After the expletives had subsided it was really hard not to think, "Same ol' Caps". We are running out of seasons that Ovechkin will be great to keep getting sent home early from the playoffs.... again. But, hey at least the Nats blew up the Royals!!

Warm up:
Jump Rope, 3 minutes
Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
TRX Row with Supine Grip, 10 repetitions
Barbell Good Morning, 10 repetitions
24" Box Jump, 10 repetitions
Butterfly AbMat Sit-Up, 20 repetitions
Strength Training:
Deadlift, Seven sets of 1-2 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict Wide Grip Pull-Up, 15 repetitions
Dumbbell Pullover, 10 repetitions
Sumo Deadlift to High Pull, 5 repetitions
Cool-Down:
400m Walk
Mobility:
Foam Roller Work

Have a Great Day!!

WUUUUU-Shock and the Workout

Just a quick post after a long day. Purdue let me down but the Shockers of Wichita State may pull off a bonus win for me.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 3 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 rounds

Have a Great Day!!

The Democratic Debate and the Daily Workout

Just listening to Bernie Sanders and Hilary Clinton is so much nicer than any of the GOP debates. They say things like "I am sorry, Senator but I do not agree" or "With all do respect Madam Secretary". They are often times disagreeing with each other but being polite and respectful. They also actually talk about issues instead of saying twenty second Rubio robot responses over and over or the ever popular Trump-isms like "We are going to win again. We are going to do so much winning, you will love it!"

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Ball Slam
Torso Twist
AbMat Sit-Up
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 6-8 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
One Hand Wide Grip Dumbbell Snatch, 5 sets of 1-5 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Landmine Torso Twist, 10 repetitions
Kettlebell Swing, 15 repetitions
Medicine Ball Weighted Butterfly Sit-Up, 20 repetitions

Have a Great Day!!

Democrats are Nice People and the Daily Workouts

The first Democratic Presidential Debate revealed one big difference from the Republicans: They aren't a bunch of hateful crazy people. They were polite, they did not insult women, immigrants or people of different religions. Whether you agree with their politics or not, they were very nice and addressed the issues instead of bashing each other. It was pretty refreshing.

Morning Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Overhead Plate Lunge
GHD
Prisoner 20" Box Step Up
AbMat Sit-Ups
Air Squats
Calf Raises

Evening Weight Training:
Wide Grip Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Long Day So a Quick Post

I am going to get the blog done quickly tonight so that I can hit the sack. It was a busy day of meetings at work followed by a work gathering at the bowling alley. All productive and very fun, but it is time to start moving toward sleeping.

Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Chin-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, teres major and minor, biceps brachii)

Have a Great Day!