Sunday, May 22, 2016

Training 5.22.16

Push-downs/DB Hammer Curls

Lying Triceps Extension/Preacher Curls

JM Press/Barbell Curls

Training 5.20.16

Squat/Curls/JM Press

Deadlift

Training 5.18.16

Yoke Bar Squats/Bench Press/DB Shrugs

Curls/Push-downs/JM Press

Training 5.17.16

Pull-Ups/Push-Ups/Roll-Outs

Training 5.16.16

Yoke Bar Squat/Bench Press

Push-Ups/Low Pulley Row

Training 5.15.16

Squat/DB Press/Pull-Ups/Push-downs/Curls

Training 5.14.16

Yoke Bar Squat/Bench Press/Straight Arm Pull-down/Cambered Barbell Row/Pull-Up/Face-Pull

Training 5.13.16

Squat/Curls/Push-downs

Deadlift

Training 5.11.16

Yoke Bar Squats/Curls/Push-downs

Training 5.10.16

Squat/DB Press/Pull-downs

Training 5.9.16

Yoke Bar Squats/Bench Press/DB Rows/Roll-outs

Training 5.6.16

Squat/Push-downs/Face-Pulls/Curls/Pull-Ups

Deadlift

Yoke Bar Hatfield Squats/Stiff leg deadlift/Roll-outs

Training 5.4.16

Barbell Curl/Band Push-downs/Band Pull-A-parts/Yoke Bar Squats/Bench Press

Training 5.2.16

Jump Rope

Foam Rolling


Dynamic Warm-Up

Squat/DB Overhead Press/Low Pulley Row/Barbell Curls/Push-downs

DB Curls/Lying Triceps Extensions

Training 5.1.16

Jump Rope

Foam Rolling


Dynamic Warm-Up

Yoke Bar Squat/Bench Press/Barbell Curls

Training 4.30.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Squat/Straight Arm Pull-downs/Face Pull/Pull-ups/DB Rows/DB Press

Roll-outs

Training 4.29.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit/Hamstring Curls

Squat/Band Pull-apart/Push-downs/Curls

Deadlift (Conventional and Semi-Sumo)

Yoke bar Hatfield Squats with heels elevated/Stiff-Leg Deadlifts with toes elevated

Training 4.27.16

Jump Rope

Squats

Training 4.26.16

Curls/Push-downs/Pull-aparts/Y Press/Face Pulls

Training 4.25.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit/Lower Leg Circuit/Hamstring Curls

Hatfield Squat/DB Overhead Press/Pull-Ups/JM Press

Training 4.23.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Tricep Push-downs/Face Pull/Pull-ups/Arm Curls/Low Pulley Row

Roll-outs/Curls/Push-downs

Training 4.22.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat/Band Pull-apart/Push-downs/Curls

Deadlift (Conventional and Semi-Sumo)

Yoke bar Hatfield Squats with heels elevated/Stiff-Leg Deadlifts with toes elevated

Training 4.20.16

Pulley Curls/Push-downs

Wednesday, April 20, 2016

Groove

Training 4.19.16

Barbell Curls/Push-downs

Preacher Curls/Lying Triceps Extensions

Training 4.18.16

Low Pulley Rows/DB Rows

Barbell Curls/Push-downs/Hatfield Squats

Training 4.16.16

Chest Supported Incline Curls/Push-downs/Low Pulley Rows/Hatfield Squats


Training 4.15.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat/Band Pull-apart/Push-downs/Curls

Deadlift (Conventional and Semi-Sumo)



Training 4.13.16

Push-downs/Barbell Curls/1-1arm Pulley Push-down/Low Pulley Row

Roll-outs/Banded Hamstring Curls/Preacher Curls/Lying Triceps Extension

Training 4.12.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Circuit/Push-downs/Barbell Curls/Yoke Bar Squats

JM Press

Deadlift

Training 4.9.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Face Pull/Shoulder circuit

Cambered Barbell Rows/Various grip pull-downs


Training 4.8.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat/Face-pull/Push-downs/Curls

Deadlift

Thursday, April 7, 2016

Training 4.6.16

Pull-ups/Push-downs/DB Curls/JM Press

The Creative Habit

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Training 4.5.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Circuit/Yoke Bar Squats

Bench Press


JM Press/Curls

Training 4.3.16

Curls/Push-downs/Low Pulley Rows

Preacher Curls/JM Press/Lying Triceps Extension

Training 4.2.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Various grip pull-downs

Low Pulley Rows

Training 4.1.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat/Face-pull/Push-downs/Curls

Deadlift

Training 3.30.16

Squat/Split Squat


Training 3.29.16

Wrist Roller in Rack

Push-downs/Cross Body Hammer Curls

JM Press/DB Preacher Curls


Training 3.28.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Circuit/



Bench Press

Training 3.27.16

Bent-over Pulley Rows

Straight Arm Pull-downs

Low Pulley Rows

Wide grip Pull-downs

Training 3.26.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat/Face-Pull/Curls/Push-downs

Deadlift

Training 3.22.16

Pull-Ups/Push-Ups

My doorway pull-up handles came in handy while traveling!



Training 3.20.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit/Lower leg circuit

Squat/Dumbbell Bench Press/Curls/Push-downs/Pull-downs

Push-downs/DB Curls/DB Overhead Press/T-bar Rows/Shoulder circuit

Training 3.16.16

Curls/Push-downs


Training 3.14.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Circuit/Yoke Bar Squats/Yoke Bar Split Squats

Bench Press/Cambered Bar Rows/Yoke Bar Squats


Training 3.12.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Various grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows

Curls/Extensions

Training 3.11.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat

Deadlift



Decline Sit-Ups

Training 3.9.16

Cable Curls/Cable Push-downs

Rope Curls/Overhead Extensions

Decline Sit-Ups/Viking Press

Training 3.7.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Circuit/Hip Thrusts/Yoke Bar Squats/Yoke Bar Split Squats

Bench Press/Cambered Bar Rows/Yoke Bar Squats

Single arm DB Overhead Press/Dips/Pull-Ups/Roll-outs

Training 3.6.16

Suspension Strap Curls/Extensions

Band Curls/Push-downs

Training 3.5.16

Suspension Strap Rows

Pull-Ups

Training 3.4.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat

Deadlift

Suspension Strap Planks

Monday, February 29, 2016

Training 2.28.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Wide Grip-Neutral Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows

Training 2.27.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat

Deadlift

Training 2.26.16

T-Handle Curls/Push-downs with bands

Training 2.23.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Pull-Thrus


Bench Press

1-arm DB overhead Press/Dips/Roll-outs

Training 2.21.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows



Training 2.20.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit

Squats/Neutral Grip Pull-downs

Deadlift



Training 2.19.16

Push-downs with bands/Cross-Body Hammer Curls

DB Overhead Triceps Press/DB Preacher curls


Training 2.17.16

Push-downs with bands/Band Curls

Overhead Triceps Press/Seated Dumbbell Curls

DB Preacher curls/Lying Triceps Extension

Training 2.16.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts/Yoke Bar Squats

Bench Press/Cambered Bar Rows/Yoke Bar Squats

1-arm DB Press/Handstands

Training 2.14.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows

Lying Triceps Extensions


Training 2.13.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit

Squats/Neutral Grip Pull-downs

Deadlift/Glute Ham Raise/Roll-outs

Lying Triceps Extensions/Preacher Curls


Training 2.11.16

Push-downs with bands/Dumbbell Swiss Bar Hammer Curls/Yoke Bar Split Squats/Trap Bar Jumps

Lying Triceps Extension/Seated Dumbbell Curls/Roll-outs/Yoke Bar Squats

DB Preacher curls

Training 2.8.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts/Yoke Bar Squats

Bench Press/Yoke Bar Squats

Training 2.7.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows/Shoulder circuit



Training 2.6.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit

Squats/Neutral Grip Pull-downs

Lying Triceps Extension/DB Curls


Friday, February 5, 2016

Training 2.3.16

Push-downs with bands/Dumbbell Preacher Curls/Yoke Bar Split Squats/Trap Bar Jumps/Roll-outs

Lying Triceps Extension/Incline Dumbbell Curls/Roll-outs

Yoke Bar Round-Back Good-mornings/Pull-Ups/Handstands

Tuesday, February 2, 2016

The Talent Code

In order to learn and build skills one has to operate in the sweet spot just outside of the comfort zone. Relentless consistency and repeated effort are essential for building the circuitry in the brain and nervous system that will allow the individual to express their skill in any pursuit.

Check out this book...




The Talent Code: Greatness Isn't Born. It's Grown. Here's How.



Here are some notes from Derek Sivers - Book Notes




Training 2.2.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest and Shoulder Flyes/Hip Thrusts

Bench Press/Cambered Barbell Rows

Viking Press/VP Rows/Shoulder series

Burpees


Training 1.31.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows/Shoulder circuit

Roll-outs/Hook kicks

Training 1.30.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

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

Squats/Front Squats/Neutral Grip Pull-downs

Lying Triceps Extension/Dumbbell curl/Roll-outs



Training 1.27.16

Push-downs with bands/Barbell Curls/Split Squats/Roll-outs

Lying Tricep Extensions/Barbell Curls/Roll-outs

Banded Round-Back Good-mornings/Pull-Ups

Tuesday, January 26, 2016

Effective Thinking

Some problems seem difficult to pick apart. Once these problems are broken down into simple ideas they can then be attacked more effectively. A simple and effective strategy and approach to problem solving can be applied to solve many of life's seemingly complex problems. Simplify complex problems into the fundamental principles and ideas, and apply this to your physical and mental training.

Check out this book...




The 5 Elements of Effective Thinking


Here are some book notes from Derek Sivers - Book Notes


Training 1.26.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest and Shoulder Flyes/Hip Thrusts

Bench Press

JM Press/Cambered Barbell Rows

T-Handle Swings/Heavy Bag Kicking/Burpees


Saturday, January 23, 2016

Lift





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Training 1.23.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

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

Squats/Front Squats/Neutral Grip Pull-downs

Lying Triceps Extension/Dumbbell curl/Roll-outs







Training 1.20.16

Push-downs with bands/Barbell Curls/Split Squats/Trap Bar Jumps

Lying Tricep Extensions/Barbell Curls/Trap Bar Jumps

Training 1.19.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest & Shoulder Flyes/Hip Thrusts

Bench Press/Cambered Barbell Rows

Bench Press/Viking Press/VP Rows/VP Split Squats/Shoulder Circuit

Training 1.17.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts

1-arm Pull-downs/Chest-supported Cambered Bar Rows/Shoulder circuit

Training 1.16.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

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

Squats/Neutral Grip Pull-downs

Training 1.14.16

Pull-Ups/Push-Ups/Burpees/Pull-Ups

Training 1.13.16

Push-downs with bands/Barbell Curls

Lying Tricep Extensions/Barbell Curls


Monday, January 18, 2016

Mindset

The beginning of a new year is a great time to reflect and focus on growth. In fact, ANY TIME is a great time to reflect and focus on growth. It is important that you understand that words make people. The words you use as you characterize yourself and your work often reflect a fixed or a growth mindset. In all pursuits you should have a growth mindset.

Check out this great book...




Mindset: The New Psychology of Success


Here are some book notes from Derek Sivers - Book Notes





Lift





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

Training 1.12.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest & Shoulder Flyes/Hip Thrusts

Bench Press/Cambered Barbell Rows


Viking Press/VP Rows/VP Split Squats/Shoulder Circuit

Training 1.10.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts

1-arm Pull-downs/Chest-supported Cambered Bar Rows/Shoulder circuit

Training 1.9.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

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


Squats/Neutral Grip Pull-downs

Training 1.7.16

EZ Curl Bar Tricep Extensions/Barbell Curls/Shoulder circuit

Training 1.6.16

Jump Rope

Barbell curls/Band Push-downs/Jump Squat/Hurdle Hops

Incline Chest-Supported Barbell curls/Band Push-downs/Jump Squat/Hurdle Hops


1 arm DB Preacher curls/JM Press with Angled Bar

Training 1.5.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts/Chest Supported Cambered Bar Rows

Bench Press

Viking Press/Shoulder Circuit/VP Split Squats/Ab-Wheel Rollouts

Training 1.4.16

Concept 2 Rowing-2000 m

Training 1.3.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs

Chest-Supported Rows with Angled Barbell and Trap Bar

Viking Press Rows

Bent Over 1-arm Pull-down Rows/Shoulder Circuit

Training 1.2.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

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

Squats/Neutral Grip Pull-downs

Ab-Wheel Rollouts



Training 12.30.15

Standing Barbell Curls/Band Push-Downs

Incline Chest-Supported Barbell Curls/Band Push-Downs

Shoulder circuit/Calf Raises/Pull-Thrus/Rollouts

Training 12.29.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

Squat/VP Rows/Bench Press

Training 12.24.15

Hotel Workout

Push-Ups
Band Rows
Body-weight Squats
Step-Back Lunges
Hip Thrust-Leg Curl

Training 12.21.15

Hotel Workout

Push-Ups/DB Rows/Smith Machine Squats

DB Bench Press/Smith Machine Rows/Smith Machine Split Squat/Body-weight Split Squat


Training 12.19.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

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


Squats/Neutral Grip Pull-downs

Training 12.17.15

Incline Chest-Supported Barbell curls/Band Push-downs w/Iso holds/Shoulder circuit/Squat


1 arm DB Preacher curls/JM Press

Training 12.15.15

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts

Bench Press


Viking Press/Shoulder Circuit/Split Squats

Training 12.13.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Sled March

Standing Bent over Pull-down Rows with Pulley 

Barbell Rows/Stiff Leg Deadlifts/Face Pulls-to Y-Press




Training 12.12.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

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


Squats/Neutral Grip Pull-downs/Push-Ups

Lift





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Training 12.9.15

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts

Bench Press/Explosive Push-Ups


Viking Press/Shoulder Circuit/VP Rows

Training 12.7.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Squats and Step-Back Lunges

Barbell Rows/Stiff Leg Deadlifts

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

Training 12.5.15

Jump Rope

Foam Rolling

Dynamic Warm-Up

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


Squats/Neutral Grip Pull-downs

Training 12.2.15

Wrist and Forearm work

Prone Incline Barbell Curls/Band Push-downs

Wrist and Forearm work

Training 12.1.15

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts

Bench Press

Viking Press/Shoulder Circuit/Squats/Pull-Ups