The Washington Capitals did it again. They lost in a playoff game seven after taking a 3-1 lead in the best of seven series against the New York Rangers. Besides the fans, the person who this really leaves a mark on is Alex Ovechkin. Ovie has been one of the most dominant players in the world of hockey, yet he carries with him the playoff monkey on his back. After being picked first overall in the 2004 NHL draft, the dream of the Capitals winning their first Stanley Cup came with Ovechkin. However, after qualifying for the Stanley Cup playoffs 25 times, the championship drought continues even with the impressive skills of Ovechkin. Like all of the greatest athletes, in the end Ovie will be judged, fair or not on whether he has hoisted the championship trophy.
After the first full body workout, the 60 second rest between sets seemed really inadequate. Being a new program and figuring things out as I go, I am bumping up the rest between sets up to 90 seconds. We will see how that works out.
Today's quote is from George Carlin:
"Just cause you got the monkey off your back doesn't mean the circus has left town."
Workout: Full Body
Warm-Up: Perform each exercise in order for one minute. 15 seconds between each exercise.
Jump Rope
Heavy Rope Whip
AbMat Abdominal Crunch
Heavy Rope Whip
Weight Training:
Bench Press, 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
Yogi Berra turned 90 years old yesterday. As a person that follows sports, appreciates sportsmanship, always pulls for the underdog and hell... puts a daily quote in his blog... I love Yogi Berra. When you watch him in his prime, Yogi seems pretty small in stature but his skill and enthusiasm are undeniable. One of the greatest catchers of all-time, Yogi won the American League Most Valuable Player award three times and 10 championships! Yogi played in 14 World Series and was an 18 time All-Star. Happy Birthday, Yogi.
Today's quote is of course from Yogi Berra:
"So I'm ugly. So what? I never saw anyone hit with his face."
Workout: Cardio
Spin Bike, maintain heart rate between 130-150 bpm, 40 minutes
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work
Have a Great Day!!
Today is the first day of a new routine that I am going to try for about eight weeks. We will see how long these workouts take, see how the addition of longer periods of cardiovascular work impact my overall performance and mood. My goals are to continue to improve my strength and power and potentially lose some weight. I will not only focus on a new workout routine, but also try to focus on my diet and overall nutrition and hydration. Hydration has never been a major issue, but the summer is coming to Tucson!!
Today's quote is from John F. Kennedy:
"Change is the law of life. And those who look only to the past or present are certain to miss the future."
Workout: Full-Body
Warm-Up: Perform each exercise in order. No rest between exercises.
Jumping Jack, 50 repetitions
SISU Hammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Barbell Front Squat, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, gluteus maximus)
One Armed Bent Over Dumbbell Row, 4 sets 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Latissimus dorsi)
Stiff Leg Barbell Deadlift, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Hip Thrust, 4 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions, 60 seconds between sets
(Primary muscles worked: Gastrocnemius, soleus)
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 Capitals. Sigh. The only thing that the Caps have been consistent at is losing in the playoffs. For a couple of decades now they have done nothing but disappoint. Game 7 has moved back to New York and even my die-hard fans back home in the DC area have said that they cannot watch.
Now that I am going to working out on my own for a while I am going to mix things up and throw in more cardio as well as full body workouts with a couple of days of rest. I think that it is often a good move to switch up workouts to break out of routine and make more substantial gains. We will see where things go! Because yesterday was a heavy leg day and I am going to start a full-body routine tomorrow, today will be an active rest day.
Today's quote is from Bruno Mars:
"Music is not math. It's science. You keep mixing the stuff up until it blows up on you, or it becomes this incredible potion."
Active Rest Day:
Spin Bike, 20 minutes
AbMat Crunches, 50 repetitions
Foam Roller Work
Have a Great Day!!
It has been a fantastic season of training with lots of folks reaching their personal goals. Today is the last day that we will all workout as a group. It will be a great workout but I will be a little bummed when it is over. I will also take on one of the more challenging things to do with training for the rest of the summer: Training on my own.
Today's quote is from Adrian Belew:
"My favorite puzzle is trying to work out the parts myself, after all it is a solo effort."
Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Step-Up
Barbell Good Morning
Trunk Twist
AbMat Abdominal Crunch
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
36" Box Jump, 15 repetitions
(Primary muscles worked: Almost all muscles used in hip and knee extension and ankle plantarflexion!)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Have a Great Day!!
Mother's Day is right around the corner! Do something to make sure Mom knows that you are thinking about her: Send flowers, make a phone call, swing by and see her, take her to dinner.... or all of the above?!
Today's quote is from George Washington:
"My mother was the most beautiful woman I ever saw. All I am I owe to my mother. I attribute all my success in life to the moral, intellectual and physical education I received from her."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Fat Grip Dumbbell One Arm Clean to Press, 5 sets of 1-5 repetitions
(Primary muscles worked: This is a full body exercise to get the weight from the floor to shoulder, shoulder to overhead press!)
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Axle Bar Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Triceps Extension, 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 25 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Have a Great Day!!
We are totally done now. The last instructor team has debriefed their course, the "Shot Ski" has come and gone with a blur and we start packing up and rat-proofing vehicles for the summer today. It was a great season, some in-town staff have left for good but most will be migrating out of here for the summer and returning in September!
Today's quote is from Yo Yo Ma:
"I think anybody who goes away finds you appreciate home more when you return."
Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Morning
Pull-Up Bar Hang
AbMat Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 5 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Have a Great Day!!
