Wednesday, April 30, 2014

Training 4.30.14

Early morning mini session

Pull ups
Push ups
Step ups

Evening session

Jump Rope and KB swing

Training 4.29.14 - First Training Session As a Father

Early morning mini session

Pull ups
Push ups
Step ups

Evening session

Jump Rope

Foam Rolling, Hip warm-up, Dynamic warm-up

Squats (3x5)

Floor Press (3x5)

Bent over barbell rows (3x10)


Training 4.24.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension

Training 4.23.14

Early morning mini session

Pull ups
Push ups
Step ups


Training 4.22.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls, Leg Raises

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up)

Bent over barbell rows (3x10)

1 arm dumbbell rows (2x20)

Trap bar shrugs (2x15-20)

Training 4.21.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Training 4.20.14

Jump rope and  KB swing

Training 4.19.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges (2 sets)

Training 4.18.14

Early morning mini session

Pull ups
Push ups
Step ups



Training 4.17.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension

Training 4.16.14

Early morning mini session

Pull ups
Push ups
Step ups

Training 4.15.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls, Leg Raises

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up)

Bent over barbell rows (3x10)

1 arm dumbbell rows (2x16)

Trap bar shrugs (2x15)

Monday, April 14, 2014

Leave a Legacy

The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything as a blessing or a curse.
-Carlos Castaneda





The Last Lecture

I remember hearing about this man's story and watching the entire lecture, and then reading his book-The Last Lecture.

Highly recommended!


Training 4.14.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Quick Training 4.13.14

30 sec sprint repeats

Training 4.12.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each, + 2 additional sets of rollouts)

Squats (3x5)

Step Back Lunges (2 sets)



Sunday, April 13, 2014

Training 4.11.14

Early morning mini session

Pull ups
Push ups
Step ups

Training 4.10.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension

Wednesday, April 9, 2014

Training 4.9.14

Early morning mini session

Pull ups
Push ups
Step ups

Training 4.8.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up)

Bent over barbell rows (3x10)

1 arm dumbbell rows (2x15)

Trap bar shrugs (2x12-15)

Monday, April 7, 2014

You Only Lose If You Quit




Nutrition is Key



I first saw this video on Rosstraining.com. Simple and specific guidelines on the importance of nutrition. I have read opposing views but there is still much to learn from Dr. Wahls.

Keep It Rolling

A lot of people overlook the importance of mobility, flexibility, and tissue quality and wonder why their performance goes down the drain. Below are a few videos showcasing some very simple tools and drills using foam rollers. You can purchase a decent foam roller for about $15-$20. You could also use softballs, lacrosse balls, pvc pipe, or the rumble roller.

Doing drills such as these have helped me tremendously. I have a better range of motion, the quality of my training sessions are much better, and most importantly I've been able to train around and avoid injuries.












Rumble Roller

Training 4.7.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Sunday, April 6, 2014

Quick Training 4.6.14

30 sec sprint repeats

Training 4.5.14

Jump Rope, Airdyne Bike
Foam Rolling, Hip warm-up, Dynamic warm-up
Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)
Squats (3x5)
Step Back Lunges (2 sets)


Training 4.4.14

Early morning mini session

Pull ups
Push ups
Step ups


Training 4.3.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension

Training 4.2.14

Early morning mini session

Pull ups
Push ups
Step ups

Tuesday, April 1, 2014

Beware of Self-Imposed Limitations








Training Resources-Starting Strength

There is a lot of foolish training information out there. A lot of people have no idea where to start. Here are 2 great resources that I would highly recommend.



Strong people are harder to kill than weak people, and more useful in general.
-Mark Rippetoe


Training 4.1.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3x11)

Bent over barbell rows (3x10)

1 arm dumbbell rows (2x13)

Trap bar shrugs (2x12)

Training 3.31.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (3 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Quick Training 3.30.14

Bike

Incline Treadmill Sprints


Training 3.29.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges (2 sets)

Training 3.28.14

Early morning mini session

Pull ups
Push ups
Step ups

Training 3.27.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension