LAST WEEKS WORK OUTS

 MONDAY JANUARY 24

REST DAY

TUESDAY JANUARY 25

4 SETS X 10 REPS

SHOULDER SHRUGS - 40# DUMBBELLS

FRONT RAISES - 15# DUMBBELLS

BENT OVER ROWS - 75# BARBELL

BENT OVER ROW PRONATION - 75# BARBELL

WEDNESDAY JANUARY 26

5 SETS X 10 REPS

CURLS WITH BAR - 60#

REVERSE CURLS WITH BAR - 60#

FOREARM BLASTERS - 4 BURNOUT SETS EACH ARM

THURSDAY JANUARY 27

BENCH PRESS - 135# 100 REPS

STANDING DUMBBELL UPWARD FLY - 4 SETS X 10 REPS, 15#

STANDING DUMBBELL SVEND CHEST PRESS - 4 SETS X 10 REPS, 25# 

STANDING DUMBBELL FLY CROSSOVER - 4 SETS X 5 REPS, EACH ARM

FRIDAY JANUARY 28

REST DAY

SATURDAY JANUARY 29

REST DAY

SUNDAY JANUARY 30 

401 PUSH UPS

LAST WEEKS WORK OUTS

 WEDNESDAY JANUARY 12

CLEAN & PRESS - 75#  4X10

SHOULDER SHRUGS - 40# DUMB BELLS EA HAND 4X10

DUMBELL PULL OVER - 40# 4X10

REVERSE DUMBBELL FLY - 15# 4X10

THURSDAY JANUARY 13

300 PUSH UPS

FRIDAY JANUARY 14

REST DAY

SATURDAY JANUARY 15

JUMP ROPE 5 MINUTES

1/2 CURLS USING THE BAR 2X10 50#, 2X10 60#

DUMBBELL CURLS - 20# 4X10

HAMMER CURLS - 25# 4X10, 2 SETS FRONT, 2 SETS WIDE

TRICEP PRESS - 40# 4X10

SUNDAY JANUARY 16

NIGHT HIKE IN THE SNOW STORM UP TO THE TOP OF BARNHILL MOUNTAIN

Quick & Effective Shoulder & Upper Chest Workout

HAPPY SUNDAY TO YOU ALL!  IT WAS A BEAUTIFUL RAINY, FOGGY DAY HERE ON THE MOUNTAIN.  THE DUMBBELLS WERE A LITTLE DAMP TONIGHT AS THE MIST HAS BEEN CREEPING THROUGH THE SLATS ON THE SHED ALL DAY, BUT THAT'S OK.  I TOOK LAST NIGHT OFF FROM THE EXERCISE FUN.  THEY SAY THAT A RECOVER DAY OR EVEN TWO IS HEALTHY.  THEY ARE PROBABLY RIGHT, BUT IT DOESN'T FEEL THAT WAY.  ANYWAY, WE ARE BACK ON TONIGHT.  3 EXERCISES, 4 SETS OF 10 REPS.  NOTHING CRAZY.  VERY APPROACHABLE AND EFFECTIVE.  I DO HAVE TO APOLOGIZE AS I DON'T KNOW THE NAME OF MOST OF THESE EXERCISES.  CHECK IT OUT, LET ME KNOW WHAT YOU THINK!  HAVE A GREAT WEEK YALL!     

S S S SQUATS, MAKE ME HAPPY

   LISTENING TO THE JOCKO PODCAST ON MY COMMUTE HOME TONIGHT AND THEY WERE TALKING SQUATS, DEBUNKING RUMORS, AND OTHER FUNNY STUFF, I COULDN'T HELP BUT GET EXCITED FOR LEG NIGHT.  EPISODE HERE.  SQUATS ARE NOT MY STRONG SUIT AND SOMETIMES I AM GUILTY OF MAKING UP AN EXCUSE AS TO WHY I SHOULD DO ANOTHER UPPER BODY ROUTINE.  ANYWAY, I WENT FOR IT.  I LIKE TO WARM UP WITH JUMP ROPE, I HIGHLY RECOMMEND THIS ONE FROM ROGUE.  SR-1S SPEED ROPE.  4 SET OF 20, 115#.  FOLLOWED BY A FEW SETS OF SQUAT JUMPS.  NOTHING TOO CRAZY BUT I CERTAINLY FELT IT THE NEXT DAY.  REMEMBER, IT IS ALWAYS BETTER TO DO SOMETHING, RATHER THAN NOTHING AT ALL.  EVEN DOING 4 SETS OF 25 REPS BODY WEIGHT SQUATS IS A GREAT QUICK WORKOUT THAT CAN BE DONE IN THE MORNING IN YOUR KITCHEN OR WHEREVER BEFORE THE KIDS WAKE UP.  IT WILL REALLY GET THE BLOOD FLOWING AND GET YOUR DAY OFF TO A GREAT START!       

CURLS, CURLS, CURLS

   HAPPY HUMP DAY EVERYONE!  KEEPING IT SIMPLE AGAIN TONIGHT, WHICH I TRY TO DO MOST NIGHTS.  IT DOESN'T MEAN I AM NOT CHALLENGING MYSELF, I JUST TRY NOT TO COMPLICATE THE WORK OUT.  4 SETS OF 10 REPS, 3 EXERCISES.  SINGLE 35# DUMBELL 2 HAND CURL, STANDARD CURLS WITH ROGUE CURL BAR + 20 POUNDS, WIDE HAMMER CURLS USING ROGUE ARM BLASTER.  

  BELOW IS THE ARM BLASTER IN ACTION.  IT DOES WONDERS FOR FORM WHICH IN TURN MAKES IT HIGHLY EFFECTIVE.  $65 PLUS SHIPPING. TOTALLY WORTH IT.  SOLID YET SIMPLE CONSTRUCTION.  THIS THING WILL LAST FOREVER.  ONE REASON I CHOOSE TO PURCHASE GEAR RATHER THAN GO TO A GYM IS BECAUSE I KNOW THAT IT WILL HAVE ANOTHER LIFE WITH MY SON ONE DAY AND HOPEFULLY HIS SON.  I NEVER HESITATE TO INVEST IN MY HEALTH.  CHEERS TO YOURS!  REMEMBER, IF YOU DON'T HAVE YOUR HEALTH, WHAT HAVE YOU?   

NOTE ; FOR SOME REASON YOU HAVE TO MAKE THE VIDEO FULL SCREEN TO SEE IT, OTHERWISE YOU JUST HEAR DEEP CREEPY BREATHING    

PUSH UPS IN THE COLD

 TONIGHT WAS A PUSH UP CHALLENGE.  I STARTED WITH 3 SETS OF 40 THEN I HAD TO SCALE BACK TO SETS OF 30, 20, AND 15 UNTIL I REACHED 250 TOTAL.  WE WILL GET 300 NEXT TIME. 

A LITTLE SNOW DECOR ON THE RACK IS ALWAYS NICE

TONIGHTS WEATHER

A SHOT OF THE SHED GYM LAST NIGHT PRE SNOW

FULL BODY

 I WOULD BE LYING IF I TOLD YOU THAT I DIDN'T PUSH MYSELF A LITTLE HARD LAST NIGHT.  I HAVE BEEN DEALING WITH AN ELBOW AND A SHOULDER INJURY FOR THE LAST FEW MONTHS AND I AM CERTAINLY FEELING BOTH OF THEM TODAY.  HAVING A VARIETY OF EXERCISE COMBINATIONS IS KEY.  TONIGHT WAS 

5 SETS OF 10 STEP UPS ON EACH LEG, 100 TOTAL, WEARING AN 11# VEST AND HOLDING A 25# DUMBBELL IN EACH HAND

5 SETS OF 20 PUSHUPS BETWEEN STEP UP SETS WEARING 11# VEST

THE NEXT DAY IS ALWAYS THE INDICATOR OF EFFECTIVENESS!  

I RARELY HAVE A PLAN FOR THE EXERCISE ROUTINES THAT I DO.  MY DECISIONS ARE ALWAYS BASED ON WHAT MY BODY TELLS ME AND HOW MUCH TIME I HAVE.  HAVE FUN, GET CREATIVE WITH YOUR ROUTINES, AND LISTEN TO YOUR BODY!  EVEN IF YOU ONLY HAVE TEN MINUTES, GO FOR IT.  YOU CAN DO A LOT OF AIR SQUATS OR PUSHUPS IN 10 MINUTES.  

 

   

WORKOUT OF THE DAY

Bench Press

115# 10 Reps

135# 10 Reps

165# 7 Reps x 3 Sets

175# 3 Reps x 3 Sets

145# 10 Reps

145# 9 Reps

145# 5 Reps

25 Push Up Burpees x 2 Sets

Soundtrack - Stone Sour Radio on Pandora

Supplements - Liquid Collagen 

Rogue Fitness Plates