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





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

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





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

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