WTF is Jimbo Fisher Thinking? Leg Day!!

Florida State football players De'Andre Johnson and Dalvin Cook have been suspended from the team for separate assault charges on women. Coach Jimbo Fisher has responded by banning FSU players from local bars?! Does he actually think that banning players from local bars will keep his players from punching women? College students can drink ANYWHERE near the FSU campus, they don't need to drink at bars. They will still be drinking. They will still be interacting with women on campus. There will still be conflicts on campus. At some point they need to display some common sense, some judgement and some maturity. Jimbo Fisher, start by teaching these young men about being productive members of their community. When there is trouble in the future (Not if, but when...), teach your players to be the better man and walk away from it.

Today's quote is from Charlotte Bunch:

"Sexual, racial, gender violence and other forms of discrimination and violence in a culture cannot be eliminated without changing culture."

Workout: Legs
Warm-Up:
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 100 repetitions
36" Box Jump, 10 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
25m Side Step with Resistance Band, 3 sets

Have a Great Day!!

Roger Federer: Class Act and a Shoulder and Triceps Workout

Well, "The Old Man" Roger Federer lost to Novak Djokovic in the Wimbledon Finals. It was a great match, but Djokovic was clearly the better player on Centre Court. What stood out to me during and after the match though was the classy way that Federer handled himself. During crucial points, after battling and losing a point there were no histrionics. There were no exaggerated grunts, screams or fist pumps when he won a hard fought point. In the words of the great Stuart Scott, Federer was "As cool as the other side of the pillow". When Djokovic did win the match Federer was asked what he thought and Roger said, "Novak deserved to win. He was the better player, he came out and was playing great tennis.... but so was I."

Today's quote is from Knute Rockne:

"One man practicing sportsmanship is far better than a hundred teaching it."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order  for one minute to complete a set. 5 sets total.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 8-10 repetitions
Overhead Triceps Extension, 3 sets of 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Weighted Keg Push Press, 3 sets of maximum repetitions
Triceps Dip, 3 sets of maximum repetitions

Have a Great Day!!

The Old Man vs. The Joker Will Wait and a Back Workout

Federer versus Djokovic are in a rain delay at Wimbledon. I will have to write about the match tomorrow, but I am pulling for the "Old Man" to beat the "Joker". 

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
SISU Hammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Weighted Pull-Up (Bodyweight +50 lbs.), 5 sets of maximum repetitions
Wall Ball Rotational Throw, 3 sets of 20 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
Landmine T-Bar Row, 3 sets of 6-8 repetitions
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!

Continued Dominance of America's Women and an Active Rest Day

Today Serena Williams won the Wimbledon title.... again. That makes 21 Grand Slam singles titles and 13 Grand Slam doubles titles with her sister Venus. Overall her record is 723 wins with only 121 losses... that is an unheard of 85% winning percentage?! Between the USWNT World Cup title and now Serena taking Wimbledon, American women are kicking some serious ass lately!

Today's quote is from Serena Williams:

"I've always considered myself the best and the top. I never considered that I was out of it."

Active Rest Day:
Rowing Machine, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions

Have a Great Day!!

Jefferson Davis' Descendant Brings Down the Confederate Flag, Chest and Biceps Workout

South Carolina Republican Representative Jenny Horne got really upset. After the racially motivated mass shooting in Charleston, South Carolina a ground swell of emotion, energy  and support formed to get the Confederate Battle Flag removed from the grounds of the South Carolina Statehouse. But, a small group of Republican lawmakers used the argument that the flag did not represent hate, that it represented their heritage and they were fighting the removal of the flag. Jenny Horne was over it. 

"I have heard enough about heritage, I am a descendant of Jefferson Davis, Okay? But that does not matter. It's not about Jenny Horne. It's about the people of South Carolina who have demanded that this symbol of hate come off of the Statehouse grounds." Among the nine people killed in the shooting rampage was State Senator Clementa Pinckney, a colleague and friend of Jenny Horne's. Tearfully Horne continued. "I cannot believe that we do not have the heart in this body to do something meaningful such as take a symbol of hate off these grounds on Friday! For the widow of Senator Pinckney and his two young daughters, that would be adding insult to injury and I will not be a part of it!"

This morning, the Confederate Battle Flag was removed from the South Carolina Statehouse grounds and placed in a museum. Well done Jenny Horne. Rarely in this day and age do we see politicians do things simply because they are the right thing to do.

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order, one minute each
Jumping Jack
AbMat Crunch
TRX Chest Press
Bicycle Abdominal Crunch
Trunk Twist
Weight Training:
Bench Press, 1 set of 10 repetitions at 50% 1-RM, 5 sets of 1-5 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Parallette Push-Up with Feet on 36" Box, 3 sets of 15 repetitions
Barbell Wrist Curl, 3 sets of 15 repetitions
Dumbbell Chest Fly, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
Weighted Dip (+50lbs.), maximum repetitions
Captains of Crush Grip Trainer, 15 repetitions

Have a Great Day!!

An Ankle, Fingers and a Leg Workout

Okay, first things first: I hope that C.J. Wilson, Jason Pierre-Paul and Rory McIlroy will be able to return to their professional careers as soon as possible. I would not wish these types of things on anyone. But... What the hell were they thinking?! The first two collectively lost three fingers in firework accidents (?) on the 4th of July and Rory ruptured a ligament in his left ankle playing soccer with his buddies. C.J. Wilson may or may not have made the Buccaneers' roster prior to his injury, JPP was still working out his contract with the New York Giants and Rory will now most likely miss the British Open. All together, these things (fireworks and soccer...) that I could handle as a 12-year old kid have maimed two of them for life and cost them potentially millions of dollars! Someone failed these guys when it comes to risk management. Yes, money is not everything. But, I guarantee that all three of them would love to go back in time and change what has happened to them.

Today's quote is from Charles Duhigg:

"Between calculated risk and reckless decision-making lies the dividing line between profit and loss."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 sets
Seated Weighted Calf Raise, 3 sets of 15-20 repetitions
25m Weighted Sled Push, 3 sets
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Forward Lunge, 3 sets of 8-10 repetitions

Have a Great Day!!

Man I Hate That Guy.... But He is an All-Star. Shoulders and Triceps

A-Rod is turning forty soon and the guy is one of the most despised athletes in all of sports. "Bleacher Report" made a list, "The 10 Most Notorious Steroid Users in Sports History". Alex Rodriguez ranked third only behind Jose Canseco at number two and Barry Bonds at number one. The problem for me is this: A-Rod would have been great without using PEDs and would be one of the most loved players in all of sports. Currently, on his way to turning 40 years old (and presumably clean.... I would test the guy five times a day if I was the MLB...) A-Rod ranks among the leaders in on base percentage at .390 (6th overall), on base plus slugging .902 (8th overall) and OPS Plus at 149 (8th overall). Okay, yes he is a designated hitter and other folks like Prince Fielder may be more deserving of the American League roster spot. The biggest problem for A-Rod is this: People Hate Him. Neither the fans nor the players picked A-Rod to be an All-Star. In the end, that is what really matters despite his amazing stat line.

Today's quote is from Chris Pine:

"I believe in luck and fate and I believe in karma, that the energy you put out in the world comes back to meet you."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 30 seconds maximum effort, one minute rest to complete a set. 8 sets total.
TRX Triceps Extension, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Flutter Kick, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 25 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Standing Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets

Have a Great Day!!