Getting ready for my rest day from the weights tomorrow I decided to go heavy on my shoulders and triceps. I mixed in some forearm wrist rolls as well but it was nothing fancy, just lifting big weights. Plain old "Vanilla".
Today's quote is from Cal Ripken Jr.:
"I don't mind be described as vanilla in certain ways."
Weight Training: "Vanilla" Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Dumbbell Triceps Kickbacks
Overhead Triceps Extensions
Heavy Barbell Push Press, Three sets of 5, 3 and 1 repetition
Barbell Skull Crushers
Barbell Shoulder Shrugs
Fat Grip Forearm Roll-Ups
Abdominal Crunches, 100 repetitions
Have a Great Day!
Well, there you have it. Hafthor Bjornsson (a.k.a. Gregor "The Mountain" Clegane from Game of Thrones) just won the title as Europe's Strongest Man. As promised I said that after celebrating my favorite Game of Thrones character, "The Hound" with a workout that I would some day name a workout after his big brother "The Mountain". Today is that day!
Today's quote is by Doran Martell:
"If ever a man deserved to die screaming it was Gregor Clegane."
Workout: "The Mountain"
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Good Mornings, 3 sets of 15 repetitions
Weight Training: Back
SISU Warhammer Swings, 3 sets of 15 repetitions per side
Heavy Dumbbell Pullovers, 3 sets of 6-8 repetitions
Tire Flips, 3 sets of 5 repetitions
Dumbbell Bent Over Rows, 3 sets of 6-8 repetitions
Close Grip Landmine Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups Bodyweight +50lb., 3 sets of 5 repetitions
Heavy Atlas Stone Lift onto a 48-inch Platform, 3 sets of 1 repetition
Deadlift, 5 sets of one repetition ending at maximum weight
Have a Great Day!
Well, I feel great. In fact, right now I feel better at 45 years old than I did at 40. Regular exercise, a sane work schedule, and a healthy environment to live in go a long, long way. At 40 I was working way too much which left me feeling exhausted. That exhaustion caused me to not exercise regularly. On top of that I was living in a town that had questionable air quality because of the oil and gas industry. Thank goodness for the changes. One thing that has never changed is the love and support of my family and friends. Without them who knows where I would be?
Today's quote is from Sir Philip Green:
"It is all about quality of life and finding a happy balance between work and friends and family."
Weight Training: Chest and Biceps. Three sets of 6-8 repetitions per exercise unless otherwise stated.
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups with 50lb. Vest, 3 sets 20, 20 and 15 repetitions
Concentration Dumbbell Curls
Dumbbell Hammer Curls
Bench Press, 3 sets of 5 repetitions
Dips, 3 sets to failure
Captains of Crush Grip Trainers, One set of 10-15 repetitions between each set of all other exercises.
Have a Great Day!
I enjoyed a great leg work out a bit early today so that I could get in and catch the Washington Redskins play the Cleveland Browns on Monday Night Football. Growing up in the Washington D.C. area I have been a fan of the Redskins for as long as I can remember. It has been hard being a 'Skins fan at times over the last 20 years but maybe this will be the year?! Heh.
Today's quote is from Darius Rucker:
"There are two times of year for me: Football season and waiting for football season."
Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Good Mornings with Barbell, 15 repetitions
Broad Jump for Distance, 5 repetitions
Weight Training: Perform three sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 20 repetitions
350lb. Weighted Sled Push, 5 minutes
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions
Have a Good Day!
Today I did a heavy shoulder and triceps workout and added in grip training with a Farmer's Carry. I have a brand new set of Pitbull Farmer's Carry Handles. These things are simple implements but they are built very sturdy and burly. They weigh in at around 35lb. per handle and have plenty of room to add Olympic plates. I think that between the Captains of Crush Grip Trainers and the Pitbull Handles I have a pretty good set up for developing a strong grip. I can whole-heartedly recommend both of these great pieces of gear.
Today's quote is from Will Rogers:
"The farmer has to be an optimist or he wouldn't still be a farmer."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order to complete one set. Three sets total with no break between sets.
TRX Triceps Extensions, 20 repetitions
Seated Wall Ball Toss, 20 repetitions
Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Seated Military Press
Front Plate Raise
TRX Reverse Flies
Weighted Keg Push Press
Dumbbell Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Barbell Skull Crushers
50m Farmer's Carry, 125lb. per handle, 3 sets
Have a Great Day!
Another hot and humid day here in Tucson. The monsoon storms keep rolling in each afternoon which keeps the temperature from going triple digits on us and provides this whole place with the little water it needs. With that said, I would rather have the 100s with no humidity!
I mixed up the back exercises today with lots of pull-ups and a series of Atlas stone lifts.
Today's quote is from Henry Rollins:
"August brings into sharp focus and a furious boil everything I have been listening to in the late spring and summer."
Workout: Back
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlifts
Weighted Close Grip Pull-Ups
Wide Grip Pull-Ups
Barbell Upright Rows
Bent Over One Arm Dumbbell Rows
Atlas Stone Lifts onto a 48" Platform
Have a Great Day!
I ran around and took care of chores on the property trying to get things done before the afternoon monsoon rains struck. We have been fortunate to have had two good soaking rains on back to back days!
No weights today. After working up a good sweat doing the recycling in 97 degree heat I came back inside chased by the rain and busted out the foam roller. I did some mobility/flexibility work called the "DeFranco Agile 8". I would write it all out or you can just hit this link! Excellent stuff from Joe DeFranco.
Have a Great Rest Day!
