Thursday, December 3, 2015

Training 11.29.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Push-Ups/Handstands

Barbell Rows/Stiff Leg Deadlifts/Handstands

Neutral grip Lat Pull-downs/DB Shrugs/Band Pulls/Face Pulls/Handstands

Wide grip Lat Pull-downs/DB Shrugs/Band Pulls/Face Pulls/Handstands

Training 11.28.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Pull-thrus

Squats/Neutral Grip Pull-downs

Training 11.25.15

Barbell curls/Band Push-downs/Squat

Hammer curls/Pulley Push-downs/Squat

1 arm DB Preacher curls/JM Press/Tate Press/Split Squat

Training 11.24.15

Push-Ups/Bodyweight Rows
Alternating DB Overhead Press/Bodyweight Rows
Ring dips/Pull-ups


Training 11.22.15

Straight Arm Pull-downs/Push-Ups

Barbell Rows/Stiff Leg Deadlifts

Neutral grip Lat Pull-downs/DB Shrugs/Band Pulls/Face Pulls

Wide grip Lat Pull-downs/DB Shrugs/Band Pulls/Face Pulls


Training 11.21.15

Concept 2 Rowing

Foam Rolling

Dynamic Warm-up

Leg Curls and Extensions/Calf Raises/Pull-thrus

Squats/Neutral Grip Pull-downs


Monday, November 9, 2015

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Training 11.3.15

Chest/Shoulder Flyes/Rollouts

Bench Press

Training 11.1.15

Straight Arm Pull-downs

Barbell Rows

Wide grip Pull-downs/Shrugs/Face Pulls

Deadlifts

Training 10.31.15

Leg Curls and Extensions/Calf Raises

Squats/Neutral Grip Pull-downs

Calf Raises/lower leg circuit

Training 10.29.15

DB Preacher Curls/Tricep Push-downs/Shoulder Flyes

Standing alternating curls/JM Press

Training 10.28.15

Chest and Shoulder Flyes

Bench Press

Viking Press/Shoulder Flyes/Chest Flyes/Pull-Ups/Rollouts

Training 10.26.15

Straight Arm Pull-downs

Neutral Grip Rows

Wide Pull-downs/Shrugs/Face Pulls

Straight Arm Pull-downs

Training 10.24.15

Leg Curls and Extensions/Calf Raises

Squats/Neutral grip Pull-downs

Training 10.21.15

Wrist Roller/Hammer Curls/Tricep Push-downs/Shoulder Circuit

Preacher Curls/Tricep Push-downs/Shoulder Circuit

Incline Curls/JM Press/Shoulder Circuit

4-way neck work/wrist circuit/rollouts


Training 10.20.15

Chest/Shoulder Flyes

Bench Press

Viking Press/Shoulder Flyes

Training 10.18.15

Straight Arm Pull-downs

Angled Bar rows/Standing Cable rows

Wide Pull-downs/Shrugs/Face Pulls

Straight Arm Pull-downs

Training 10.17.15

Leg Curls and Extensions/Calf Raises/

Squats/Neutral Grip Pull-down rows

Calf Raises/Single Leg Squats

Training 10.14.15

Hammer Curls/Tricep Push-downs/Shoulder Flyes/Rollouts

Training 10.12.15

Chest/Shoulder Flyes

Bench Press

Viking Press/Shoulder Flyes

Training 10.11.15

Jump Rope

Straight Arm Pull-downs

Angled Bar Rows

Wide Pull-downs

Training 10.10.15

Squats/Pull-down Rows/Calf Raises

Training 10.7.15

Shoulder Flyes/DB Curls/Tricep Push-downs

Training 10.4.15

Push-Ups/Horizontal Row and Pull-Ups/Walking Lunges/Rollouts

Training 9.30.15

Tricep Push-downs/DB Preacher curls/Shoulder Flyes/1 leg squat

Training 9.27.15

Bench Press/Pull-downs/Pull-ups

Training 9.26.15

Squats/Straight Arm Pull-downs

Squats/Angled bar rows

Squats/Pull-down rows

Training 9.23.15

Neutral Grip Pull-down Rows/Shoulder circuit

Training 9.22.15

Split Squats/Tricep Push-downs/DB Preacher curls

Split Squats/JM Press/Cable Curls

Training 9.20.15

Shoulder/Chest Flyes

Bench Press

Training 9.19.15

Squat/Straight Arm Pull-downs
Squat/Angled Bar Rows
Squat/Pull-down Rows

Training 9.16.15

5 minutes of Jump Rope

DB preacher curls/Tricep Push-downs

Wednesday, September 16, 2015

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Training 9.15.15

Jump Rope - 5 minutes

DB Shoulder circuit/Chest Flyes


Bench Press/Deadlift/Pull-Ups









Training 9.13.15

Jump Rope - 5 minutes



Straight arm Pull-Downs/Squats
Barbell Rows/Squats
Pull-Ups/Squats
Pull-downs with Neutral Grip/Squats


Training 9.8.15

Jump Rope - 5 minutes

DB Shoulder circuit/Chest Flyes
Bench Press/Pull-Ups

Training 9.7.15

Jump Rope - 5 minutes

Straight arm Pull-Downs/Squats
Barbell Rows/Squats
Pull-downs with Neutral Grip/Squats
DB Shrugs/Squats
Deadlift


Wednesday, September 2, 2015

Wednesday, August 26, 2015

Training 8.25.15

Jump Rope - 5 minutes

Straight arm Pull-Downs
Barbell Rows
Pull-downs with Neutral Grip/Viking Press Clean and Press



Training 8.24.15

Jump Rope - 9 minutes

Training 8.23.15

Jump Rope - 5 minutes

Lower leg circuit/Leg curls and extensions

Barbell Squats

Stiff Legged Deadlifts/Hip Thrusts/Double AB wheel Roll-outs

Training 8.22.15

DB Shoulder circuit/Chest Flyes
Bench Press/Pull-down Rows
Viking Press/Pull-Ups



Saturday, August 22, 2015

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Training 8.19.15

5 minutes of Jump Rope

DB Hammer Curl/Pulley Push-downs/Band Pushdowns

Supra bar Preacher Curls w/mini band/Viking Press

JM Press/ Incline DB Curls

1 arm Preacher curls w/mini band/DB Tricep skull crushers




Training 8.18.15

Jump Rope - 5 minutes

Straight arm Pull-Downs
Viking Press Rows
Pulley Rows/Face-Pulls
Incline Chest Supported Rows
Pull-downs with Neutral Grip
Reverse Incline Pull-downs with Neutral Grip
Deadlift
Shank Lever Rows





Training 8.17.15

Jump Rope - 5 minutes

Foam Rolling
Dynamic Warm-Up

Calf Raises/Anterior Tibialis and lower leg circuit/Hip Circuit

Split Squats/Hip Thrusts




Training 8.15.15

Push-Ups/Pull-Ups
Dips/Pull-Ups


Training 8.13.15

Jump Rope - 3 minutes

Squats

Training 8.12.15

Empty Barbell Curls/DB Skull crushers

Training 8.11.15

Jump Rope - 5 minutes
Foam Rolling

Straight arm Pull-Downs/DB Shoulder circuit
Barbell Rows/Bench Press
Chest Flyes/Shoulder circuit/Pull-downs with Neutral Grip


Jump Rope - 3 minutes

Training 8.7.15

Push-Ups
Pull-Ups
Split Squats

"Dead" Tread Sprints...A great idea for a broken treadmill







Tuesday, August 4, 2015

Monday, August 3, 2015

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

Training 8.2.15

Jump Rope - 5 minutes

Foam Rolling
Dynamic Warm-Up

Calf Raises/Anterior Tibialis and lower leg circuit/Hip Circuit

Leg Extensions/Leg Curls/Glute Ham Raises/Stiff Leg Deadlifts/Pull-Thrus/Roll-Outs

Squats/Standing Drop Jumps

Split Squats/Leg Extensions/Leg Curls

Jump Rope - 3 minutes




Training 8.1.15

Jump Rope - 5 minutes
Foam Rolling
Rear Delt/Rotator Cuff circuit
Chest Flyes

Bench Press

Dips
Incline Dumbbell Flyes
Shoulder circuit
Rollouts
Landmine Shoulder Press
1-arm Dumbbell Overhead Press

Jump Rope - 3 minutes


Thursday, July 30, 2015

Training 7.29.15

Morning
Jump Rope - 7 minutes

Evening
Jump Rope - 5 minutes

Hammer Curls/Push-downs
Preacher Curls/Blast-Strap Dips
Incline DB Curls/JM Press
1-arm Preacher Curls/JM Press

Jump Rope - 3 minutes









Tuesday, July 28, 2015

Training 7.28.15

Jump Rope - 5 minutes
Foam Rolling

Straight arm Pull-Downs
Barbell Rows
Chest Supported Rows
Incline Chest Supported Rows
Face-Pulls
Pull-Ups
Meadows Rows
Pull-downs with Supine Grip
Reverse Incline Pull-downs
Dumbbell Shrugs
Deadlift
Meadows Rows/Dumbbell Shrugs/Band Rows

Jump Rope - 3 minutes


Long video but great content...



Soundcloud



Saturday, July 25, 2015

Laughter and Tears





Laughter and Tears and Laughter and Tears (Instrumental) are available on iTunes, CD Baby, and Amazon, and Google Play. Check the links above and download both NOW!

Speed and Speed (Instrumental) are also available!


Thursday, July 23, 2015

Training 7.23.15

Jump Rope - 5 minutes

Tricep Push-downs/Supra bar Preacher curls/Shoulder circuit/Split Squat

JM Press/1-arm Preacher curl/Shoulder circuit/Leg Extensions

Jump Rope - 3 minutes

Training 7.22.15

Jump Rope - 5 minutes
Foam Rolling
Rear Delt/Rotator cuff work - 3 minutes

Leg Extensions and Curls/Glute Ham Raise/Stiff Legged Deadlift/Pull-Thrus

Squats/Pull-down Rows/Handstands

Bench Press

Jump Rope - 3 minutes

Training 7.21.15

Jump Rope - 7 minutes

Training 7.20.15

Morning Training
Jump Rope - 7 minutes

Evening Training
Curls/Push-downs/Shoulder circuit

Training 7.19.15

Jump Rope - 5 min
Rear Delt/Rotator cuff work - 3 minutes
Calves/Anterior Tibialis/Ankle work

Bicep Curls/Push-downs
Pull-down Rows
Chest Supported Rows
Push-Ups

Jump Rope - 3 mins

Training 6.16-7.18

Regeneration and Recovery

Wednesday, June 10, 2015

Age Ain't Nothing But a Number





Training 6.10.15

Push-Downs/EZ Bar Curls

1-arm Tricep Extensions w/ Pulley/1-arm curls w/Pulley

JM Press/Preacher curls

Training 6.9.15

Warm-Up
Jump Rope
Foam Rolling

Fat Bar Bench Press
V-Bar Row/Lat Pull-downs
Split Squats

JM Press/Preacher Curls



Training 6.7.15

Tricep Push-downs/EZ Bar Curls
Overhead Tricep Extensions/Pulley Curls
JM Press/1 arm Pulley Curls
JM Press/Seated DB Hammer Curls

Training 6.6.15

Warm-Up
Jump Rope
Foam Rolling

Hip Circuit/Lower Leg circuit
Banded Chest Flyes/Y-Press/Neutral Grip Pull-down Row

Training 6.4.15

Warm-Up
Jump Rope
Foam Rolling

Yoke Bar Squats
1-arm Preacher Curls
JM Press




Training 6.2.15

Warm-Up
Jump Rope
Foam Rolling

Hurdle Hops/Sled Sprints/Hurdle Hops
1-arm Pulley Rows/Fat Bar Bench Press
JM Press/EZ Bar Curls



Monday, June 1, 2015

Reader's Digest

Prioritizing Your Health Is Not Selfish  by Ross Enamait

Girls Gone Strong-6 Ways To Develop Your Grip by Karen Smith

An Open Letter to Everyone Who Has Told Women Don't Get Too Muscular by Sophia Herbst




JM Press

Great Tricep Exercise



Training 5.31.15

Warm-Up
Jump Rope
Foam Rolling

Hip Circuit/Leg Curls and Extensions/Hip Circuit
Stiff Legged Deadlift/Pull-Thrus
Split Squats/Calve raises/Tibialis raises

JM Press and Lat Pull-Downs



Training 5.30.15

Warm-Up
Jump Rope
Foam Rolling

Neutral Grip Lat Pull-Downs/Preacher curls/1 arm pulley rows
JM Press/1 arm Tate Press/Push-downs
Landmine Raises
2-way Wrist roller



Training 5.28.15

Warm-Up
Jump Rope
Foam Rolling

Yoke Bar Squat/Trap Bar Jump Squats
DB Bench Press/Explosive Push-Ups
Lat Pull-Downs


Wednesday, May 27, 2015

Saturday, May 23, 2015

Training 5.21.15

DB Curls/Push-downs

Training 5.20.15

Leg Curls/Backwards Sled drags/Hip Circuit/Pull-Thrus/Calf Raises

Decline DB Bench Press/High Pulley Rows

Training 5.18.15

Preacher curls/Push-downs

Standing Supra bar curls/JM Press with Supra Bar

Training 5.17.15

Warm-Up
Jump Rope
Foam Rolling

A. Overhead Press/Explosive Push-Ups/DB Chest-Supported Row. 3 second Isometric on the Overhead Press at the top

B. Yoke Bar Squats/KB Jumps
 4 second Eccentric and 2 sec pause on the Yoke Bar Squats
*Yoke Bar Step Back Lunge high rep finisher



Training 5.15.15

Jump Rope/Concept 2 Rowing Intervals

Training 5.14.15

Backward Sled drags/Hamstring curls

DB preacher curls/Ring Dips

Training 5.12.15

Trap Bar Deadlift

Swiss Bar Bench Press

Wide grip Pull-Ups/Band Pull to Chest

Training 5.9.15

Walking Dumbbell Lunges w/Shrug

1 arm lever row

Pull-thru

Bench Press

Curls/Push-downs

Training 5.7.15

Curls and Push-downs

Wednesday, May 6, 2015

Everybody Wants to Be a Beast

Landmine work

Check out these cool landmine variations from Ben Bruno



























Training 5.5.15

Warm-Up
Jump Rope
Foam Rolling

A. Overhead Press/DB Chest-Supported Row
Work-up sets

B. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 3 second Isometric on the Overhead Press

C. Yoke Bar Squats/Triple hop
Work-up sets followed by work sets including Contrast training  jumps. 6 second Eccentric and 3 sec pause on the Yoke Bar Squats
*Yoke Bar Squat high rep finisher
*Yoke Bar Step Back Lunge high rep finisher

D. DB Curls/Dips with De-load Chain

Training 5.2.15

Neutral Grip Curls with rope-chain-Kettlebells

Push-downs

Alternating Jumping Lunges

Training 4.30.15

Warm-up
Push-downs
Supra bar curls



Spider Bar Step Back Lunges

Overhead Press
Dips
Push-downs

Spider Bar Step Back Lunges

T-bar rows
Pull-Ups
Supra bar curls


Training 4.28.15

Jump Rope

30 sec on/30 sec - 10 minutes total


Training 4.27.15

Sled Push and Drag

Sled Rows

Chest supported Incline Curls

Tricep Push-downs and Suspended Tricep Extensions

Training 4.25.15

Warm-Up
Jump Rope
Foam Rolling

A. Overhead Press/DB Chest-Supported Row
Work-up sets

B. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 3 second Eccentric on the Overhead Press

C. Yoke Bar Squats/Triple hop
Work-up sets followed by work sets including Contrast training  jumps. 6 second Eccentric on the Yoke Bar Squats
*Yoke Bar Squat high rep finisher
*Yoke Bar Step Back Lunge high rep finisher

D. DB Curls/Push-downs/Rear and Lateral DB Raises



Training 4.23.15

Push-Pull

Landmine Shoulder raises

DB Curls/Tricep Pushdowns

Training 4.19.15

800 Rep Arms/100 Rep Shoulders workout

Training 4.18.15

Interval training

Airdyne bike sprints
KB Swings
Concept 2 Rower Sprints
Power Push-Ups

32 minutes @ 135 bpm HR

Tuesday, April 14, 2015

Thursday, April 2, 2015

Work Ethic - Don't Lie to Yourself...Put forth the effort

“You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you're down to your reflexes - that means your [preparation]. That's where your roadwork shows. If you cheated on that in the dark of the morning, well, you're going to get found out now, under the bright lights.”-Joe Frazier







Check out another book by Daniel Coyle, Author of The Talent Code.





The Little Book of Talent
by Daniel Coyle