Curveball Chest, Biceps and Getting a Grip

Just before my weekly day off I stepped out and did some different stuff for chest and biceps day. One thing that you may have caught onto is the fact that I hit my biceps, but not too hard. The biceps are a very aesthetically pleasing set of muscles, but isn't the most functional. I do however work on my grip strength every other day. Whether that is with the Captains of Crush grip trainers, wrist roll-ups or fat bar work. Grip strength is one of the more functional, everyday muscle groups that everyone can use more of.

Today's quote is from Lewis Black:

"When a country wants television more than they want clean water, they've lost their grip."

Workout: Chest and Biceps
Running the Rack, One set of 10 dumbbell chest presses with weights starting at 90lb. and descending in 5lb. increments down to 10lb. (90, 85, 80, 75, etc.)
Captains of Crush Grip Trainers (Trainer, #1, #2), One set of 10 repetitions between each set of chest presses. Start with the Trainer set one, #1 set two, #2 set three, Trainer set four, #1 set five, etc.
Bench Press with Resistance Bands, Three sets of 10 repetitions
Fat Barbell Curls, Three sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

Leg Day!!

There is something about leg workouts. The rest of the week seems like a piece of cake after you have completed a tough leg day. My legs may feel like they are on fire, but I guarantee a good night's sleep!

Today's quote is from Tre Cool:

"I caught on fire twice on the stage. I was promptly put out. It was just my leg."

Workout: Legs
Warm-Up:
HIIT Spin Bike Workout, 20 minutes
25m Walking Lunges, 3 sets
Prisoner Step-Ups, 3 sets of 20 repetitions

Weight Training: 3 sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 25 repetitions
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

The Passing of Robin Williams and Lifting for the Shoulders and Triceps

I have found myself pretty bummed with the death of Robin Williams. I grew up right along with Williams' television career, watching him on the show "Happy Days" and then spinning off to its own show "Mork and Mindy". The thing that is so amazing to me, is that Williams was by far one of the funniest comedians I have ever seen, making everyone around him laugh hysterically. Yet, deep inside of himself he was suffering from mental illness.

I was very angry when I heard that Fox News' Shepard Smith commented that Williams was "such a coward" for committing suicide. What an ignorant asshole. I hope that no one that Shepard Smith knows and loves suffers from depression. I know that I will miss Robin Williams and that my life is better having witnessed his genius. Rest in Peace.

Today's quote is from Robin Williams after being asked by "Inside The Actors' Studio" host James Lipton the following question: "If heaven exists, what would you like God to say when you arrive at the pearly gates?"

"There is seating near the front. The concert begins at five, it'll be Mozart, Elvis and one of your choosing."

Weight Training: Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Dumbbell Overhead Press
Dumbbell Side Raises
Alternating Front Dumbbell Raises
Captains of Crush Grip Trainers
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Extensions

Circuit Training: Perform each exercise in order to complete one set. Three sets total. No rest between sets.
Sandbag Overhead Press, 10 repetitions
Weighted Wrist Roll-Ups, 5 repetitions
Diamond Triceps Push-Ups, 20 repetitions

Barbell Push Press, 3 sets of 8, 5 and 4 repetitions
Barbell Skull Crushers

Have a Great Day!

Heavy Back Day and a Recipe to Die For!!

My partner Rebecca and I are kind of all over the place these days with me working for NOLS while she is in her third year of medical school. We do however try very hard to get up each morning to have breakfast together and then make dinner in the evening. Sometimes meals are more elaborate than others. Tonight we are having Roast Trout with Bacon and Herbs, brown rice and steamed broccoli.

Today's quote is from Jim Gaffigan:

"You wanna hear how good bacon is? To improve other food they wrap it in bacon. If it wasn't for bacon, we wouldn't even know what a water chestnut is. 'Thank you bacon. Sincerely Water Chestnut the Third.'"

Weight Training: Back

Warm-Up: Perform each exercise in order to complete one set. Three sets total.

SISU Warhammer Swings, 10 repetitions per side

Tire Flip, one repetition

Overhead Backward 40lb. Sand Bag Toss, one repetition

5m Rope Climb, one repetition

Weightlifting: Three sets of 6-8 repetitions unless otherwise stated.

Dumbbell Pullovers

One Armed Bent Over Dumbbell Row

Upright Barbell Row

TRX Rows, 3 sets 20 repetitions each

Post Landmine Row

Weighted Pull-Ups Bodyweight +35lb.

Deadlift, 3 sets of 1 repetition ending at 1.4 times bodyweight

Have a Great Day!

Sear n' Beer, Chest and Biceps

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!

One More Reason Gregg Popovich is a Bad Ass and Leg Day!

This week San Antonio Spurs' coach Gregg Popovich made news again for all the right reasons. "Pop" hired Becky Hammon as an assistant coach for the NBA champions. Hammon is a six time WNBA All-Star and was voted one of the top 15 players in WNBA history. In July 2013 Hammon blew out her ACL and during her rehab she attended Spurs practices, meetings, games and was often asked her opinion by the head coach. In the end Popovich hired the best person for the job stating, "I'm confident her basketball IQ, work ethic and interpersonal skills will be a great benefit to the Spurs." This made Hammon the first full-time female coach in NBA history.

Today's quote is from Becky Hammon:

"I'll be doing the same thing all the other assistants will be doing."

Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Step-ups, 10 repetitions per leg
30" Box Jumps, 10 repetitions
Back Squats with Heavy Chains, 10 repetitions

Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Front Squats
Reverse Lunges with Weighted Barbell
GHD
Stiff Leg Deadlifts
Standing Calf Raises with Weighted Barbell, three sets of 50 repetitions per set.
Superset 25m 130lb. Weighted Sled Drag and 25m 300lb. Weighted Sled Push, 3 sets.

Have a Great Day!

Shoulders, Triceps and the Return of the Odd Object

I was feeling fantastic today so I thought I would bring back the Atlas Stone. Moving weight with perfectly balanced barbells like my Rogue Power Bar are one thing and there is a lot of benefit to traditional weight training. But, manipulating something like a stone is more realistic to the everyday type lifting that a person may do. Mixing in odd objects into your lifting routine is a great way to break up the monotony.

Today's quote is from Robert Frost:

"Let him that is without stone among you cast the first thing he can lay his hands on."

Weight Training: Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Heavy Dumbbell Shoulder Press
Side Dumbbell Shoulder Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Extensions
Diamond Triceps Pushups
Atlas Stone Overhead Press, 3x5
Heavy Barbell Shoulder Shrugs
Barbell Triceps Skullcrushers
Barbell Push Press, 3 sets of 10, 3, 3 repetitions
Abdominal Crunches

Have a Great Day!!