Sunday, January 25, 2015

You Only Lose if You Quit!




Training 1.25.15

Walking and Ball Rolling recovery work

Training 1.24.15

Warm-Up


Eccentric Yoke Bar Squats/Hurdle Hop/Deadlift Jump/Band Sprint starts

Overhead Press/Explosive Pushup/Chest Supported Row





Training 1.22.15

Warm-Up


V-Bar Row/Lat Bar Row/Overhead Press

Hammer Curls/Pushdowns

Reverse Curls/Tate Press

Preacher Curls/Incline Curls/Pushdowns


Training 1.21.15

Warm-Up


Hip Thrust

Hip Abduction/Adduction/Flexion

Push-Ups/Band Pulls to Chest

Ring Push-ups/Pull-Downs

Ring Dips/Pull-Ups

Training 1.19.15

Warm-up


Leg Curls/Extensions/Pull Thrus

T-Bar Row/DB Press/DB Floor Press

Spider Bar walking Lunges

Training 1.15.15

Warm-Up



Hip Thrust

Glute Ham Raise/Good Morning

Spider Bar Squats

Chest/Front/Rear/Side Flyes

Training 1.13.15

Warm-Up


Yoke Bar Squat

Pull-Ups

DB Press

Training 1.11.15

Warm-Up

Trap Bar Deadlift

DB Overhead Press

DB Chest supported Row



Trap Bar Deadlift Jumps

Explosive Pushups

Training 1.8.15

Warm-Up


Chest Flyes/Lateral+Rear+Front Flyes

Leg Curl/Extension

Pushdowns/DB curls

Floor Press/DB Curls

JM Press/DB Curls


Training 1.7.15

Warm Up


Glute Ham Raise/Pull Thru/Good Morning

Spider Bar Squats

Wednesday, January 7, 2015

No one is coming to save you...Train hard...Be Your Own Hero

Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently. - Maya Angelou




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.

Training 1.5.15

Warm-Up


Yoke Bar Squat

Pull-Ups

DB Incline Press

Training 1.3.15

Warm-Up

Trap Bar Deadlift

DB Overhead Press

DB Chest supported Row



Trap Bar Deadlift Jumps

Explosive Pushups

Training 1.1.15

Calf raises/Tibialis raises/Pull thrus/Lateral and Rear DB raises/Back raises

Hammer Curls/Tricep extensions

Preacer Curls/Tricep extensions

Incline DB curls/DB JM Press



Training 12.31.14

Warm Up

Chest Flyes/DB Front, Side, Rear Flyes/Pull-downs/Banded Pull to Chest

Leg Curls/Extensions

Hip Circuit

Stiff Legged Deadlift

Hip Thrust




Spider Bar Squats



Training 12.30.14

Row 2000m Concept 2 Rower

Training 12.29.14

Warm-Up


Yoke Bar Squat

Pull-Ups

DB Incline Press

Training 12.27.14

Warm-Up

Trap Bar Deadlift

DB Overhead Press

DB Chest supported Row


Trap Bar Deadlift Jumps


Curls/Extensions/Back Raise/Lateral Raise/Front Raise/Y-Press