Personal Performance Training Systems

Will Start Posting Soon

2010-03-05T13:50:00.004-06:00

Been a long time. Dropped the Crossfit type workouts...back to bodybuilding and powerlifting. That is what I have cut my teeth on for the past 30 years and it is what still works for me. I like to be big and strong, period. I did when I was 15 and I still do, now that I am approaching 50. My goals are to compete again in bodybuilding and Raw powerlifting. I am not crazy about lifting raw, but on the other hand getting into the gear sucks. I will see how it goes. Hopefully there are other Masters out there who are interested in what and how I am doing what I am doing. Sucks getting old (how original, and that is twice I have used the word suck in this post!) but instead of giving up heavy lifting and muscle building for good, I am out to find a way that works for myself and that just might work for you. Bookmark my blog and I will lay out the new format soon.

Death in the family....

2009-05-15T13:20:00.000-05:00

will return to blogging next week. Train Hard, Live Strong.

Interesting CrossFit site

2009-05-14T09:40:00.002-05:00

Gravity Janes Crossfit gym has a great website and 2 cool points of interest. First they have a workout generator that randomly "pulls out of the hopper" a Crossfit mainstay workout or one of their unique creations. Second, they have a webcam that throughout the day may be viewed to show actual classes and or private sessions. I think this is a great idea and one that keeps your trainees connected to your gym, even when they are on the road or are maybe not attending like the should. Check this site out at www.gravityjanes.com

Today's Workout

2009-05-14T09:30:00.004-05:00

RE LB Week #1

3 minutes HIT cardio (use a Tmill, rope, stepper, box, bike, rower, or high knees in place)

Front Squats x 75% or your 1RM Front Squat (or aprox) x 5 sets of 6 reps

Hang clean to front squat x 50% of your 1RM Front Squat x 4 sets of 4 reps

Power clean from deck/floor x 80% of your 1RM PC x 3 sets of 2 reps

A1. Banded front lunges (alternating) x 20
A2. KB Swings x 15
A3. Hanging feet to bar x 10
X 3 rounds

20 minutes moderate cardio

Today's Workout

2009-05-13T09:32:00.000-05:00

45 minutes moderate intensity cardio

Dat's It!

Today's Workout

2009-05-12T09:55:00.002-05:00

ME BP Week #1

3 minutes HIT cardio

Seated Overhead Press, work up to a max set of 10 reps, take 80% of that weight and do a rep set. Record all loads and use spotters or press inside a rack with safety bars in place.

A1. Weighted Chins x 3 x 5-8
A2. Heavy MB slams x 3 x 10

Ring Dips x 100 total reps, performing 10 dips every 30 seconds until complete

CS Barbell rows x 3 x 10

20 minutes moderate intensity cardio

Today's Workout

2009-05-11T11:35:00.002-05:00

ME LB Week #1 Squat emphasis

3 mins HIT cardio

Front Squat, work up to an 8RM today then take 80% of that number and AMRAP

DB SLDL x 4 x 5+5

TRX dynamic Lunge x 20
KB swing x 10
x 5 rounds

20 minutes moderate intensity cardio

Rest and Recovery Day!

2009-05-10T00:00:00.000-05:00

Today's Workout

2009-05-09T00:00:00.001-05:00

12 minutes moderate intensity cardio

Crossfit's light Isabel

30 Snatches (floor to OH) with 115lbs for time

12 minutes moderate intensity cardio

Tabata "wild ropes" x 16 rounds

Today's Workout

2009-05-08T09:51:00.002-05:00

RE BP Week #3

3 minutes HIT cardio

Crazy Band Bench Press

Warm up and start with 50% of your 1RM on bar. Loop a jumpstretch band on each end and hang 10-25lbs on each end

BEWARE! Use a spotter or spotter bars in a rack! You can easily eat this bar if you are not careful.

4 x 10

Kipping chins 4 x 25

Renegade DB rows 5+5+10 x 2 x 3 rounds
5 row right, 5 rows left, 10 pushups and repeat

Single arm DB hammer curl and OHP x 3 x 8

20 minutes moderate intensity cardio

video courtesy of Extreme Training Systems

Today's Workout

2009-05-07T14:10:00.002-05:00

RE LB Week #3

3 minutes HIT cardio

Barbell Squats (65% or 1RM) x 4 x 6

Barbell RDL's x 2 x 20

TRX dynamic Lunge x 4 x 20 with 60 seconds rest inbetween

GHR x 3 x 6-8

Power snatch off blocks x 5
OHS x 5
Snatch grip jump shrugs x %
x 5 rounds

20 minutes moderate intensity cardio

Today's Workout

2009-05-06T09:34:00.003-05:00

GHR situps x 25x4

45 minutes moderate intensity cardio

Another CrossFit Beast is Born!

2009-05-05T11:35:00.001-05:00

This is a video of Jeff Leonard hitting a Grace workout. Jeff won the Norcal regional this past weekend that will qualify him to compete in the CrossFit games this summer.

Video by CrossFit San Ramon.

Today's Workout

2009-05-05T11:30:00.002-05:00

ME BP Week #3

3 minutes HIT cardio

Barbell Incline Press, work up to a max single, then take 80% and hit a rep record. Be sure and have spotters or spotter racks in place.

A1. DB rows x 6 + 6
A2. Suspended pushups with load x 10
x 4 rounds

Seated DB presses x 15,12,10,8

100 dips

20 minutes moderate cardio

Today's Workout

2009-05-04T11:14:00.002-05:00

ME LB Week #3

3 minutes HIT cardio

Rack deadlift, sumo or conventional

2" off floor, pull for max single today. Drop to 80% of that load and hit max reps

A1. DB lunges 5+5 x 5
A2. 45 degree hyper x 10 x 5

Powerclean from floor 60% of your bodyweight x max reps and record

Tornado ball x 30 seconds x 4

20 minutes moderate intensity cardio

Rest and Recovery Day!

2009-05-03T00:00:00.000-05:00

Relax and enjoy!

Crossfit Games!

2009-05-02T16:20:00.003-05:00

Be sure and follow all the updates on the regional games that are going on now. Really fun stuff to follow if you are into CrossFit or not, these guys and gals are animals and deserve respect! Check out all the action at http://games2009.crossfit.com/

Today's Workout

2009-05-02T00:00:00.000-05:00

12 minutes moderate cardio

Light "Grace"

Use 115lbs and bring from ground to overhead x 30 reps for time

Elbows to knees x 50

GHR situps x 50

12 minutes light cardio

Russian Powerlifting

2009-05-01T11:03:00.000-05:00

Today's Workout

2009-05-01T10:55:00.003-05:00

RE BP Week #2

3 minutes HIT cardio

Single arm DB floor press x 10 + 10
Suspended pushups (with rings or blaster straps) x 10
Alternating slide board pushups x 10
Floor pullover with barbell x 10
X 4 rounds

Parallel grip chins with load x 4 x 8-10

CS rows x 4 x 8-10

Alternating DB hammer curls x 2 x 10

Countdown set-
DB Jerks x 12,10,8,6,4,2

12 minutes moderate cardio

TRX suspension trainer

2009-04-30T14:20:00.001-05:00

Today's Workout

2009-04-30T14:12:00.003-05:00

RE LB Week #2

3 mins HIT cardio

Box squats 60% or 1RM for 4 sets of 10

GHR x 4 x 10

TRX dynamic lunge x 4 x 20

Abmat situps x 100 with 25lb plate on chest

20 minutes moderate intensity cardio

200lb Kettlebell!

2009-04-29T09:16:00.000-05:00

Today's Workout

2009-04-29T09:14:00.002-05:00

45 minutes on the airdyne bike, keep it at between 65-70 average rpm.

Chris Long and Jared Training?? Crazy!

2009-04-28T09:07:00.000-05:00

Today's Workout

2009-04-28T08:59:00.003-05:00

ME BP Week #2

3 mins HIT cardio

Barbell Incline Press, work up to a max set of 3 reps. Take 80% of that load and perform max reps and record.

A1. DB rows x 4 + 4
A2. Suspended Pushups with load x 12-15
x 4 rounds

Standing single arm KB jerks x 8 + 8 x 2 sets

B1. Overhead rope tri extensions with a lunge x 10-12
B2. Log bar curls x 6-8
x 3 rounds

20 mins moderate intensity cardio

Josh Everett does it again!

2009-04-27T11:58:00.002-05:00

This is a great video from Crossfit Marina. Coach Everett is a terrific example of someone who actually walks the walk. What an effort!

Today's Workout

2009-04-27T11:53:00.003-05:00

ME LB Week #2

Deadlift emphasis

3 min HIT cardio

Rack Deadlift, same position as wk#1, same stance as you used last week, work up to a max set of 3 reps. Take 80% of that load and perform max reps and record.

DB Reverse lunge x 4 x 6

KB overspeed swings x 3 x 15

Cable pull throughs x 2 x 20 (stiff leg)

20 minutes moderate cardio

Rest and Recovery Day!

2009-04-26T00:00:00.000-05:00

Take advantage of it!

Today's Workout

2009-04-25T00:00:00.000-05:00

12 minute moderate cardio

10 box jumps (24"+)
10 Powercleans (95,135)
10 MB throws
10 KB snatches right and left (16kg)
10 GHR situps
10 Back extensions
5 rounds

12 minutes moderate cardio

Good Luck to all Draftees!

2009-04-24T12:12:00.000-05:00

Today's Workout

2009-04-24T11:59:00.002-05:00

RE BP Week #1

3 minutes HIT cardio

Narrow grip incline press x 4 x 10

Incline CS cable rows x 4 x 10

A1. 100 dips
A2. 100 kipping chins

B1. Thickbar curls x 3 x 10,8,6
B2. Overhead Press x 3 x 10,8,6

20 minute moderate intensity cardio

Today's Workout

2009-04-23T14:27:00.002-05:00

RE LB Week #1

3 mins HIT cardio preferably airdyne

Barbell Squats 4 x 10 with 50% or your 1RM

GHR 4 x 10 use additional load if needed

1a. TRX dynamic lunge x 10
1b. 18" box jump x 10
1c. MB slams x 10

as many round as possible in 5 minutes

5 powercleans, 4 snatches, 3 hang cleans, 2 hang snatches
rest and repeat for 3 rounds

12 minutes moderate intensity cardio

Today's Workout

2009-04-22T13:49:00.004-05:00

45 minutes moderate intensity cardio! You pick the modality. Show me your warface!

Today's Workout

2009-04-21T10:03:00.003-05:00

ME BP Week #1

3 mins HIT cardio

Barbell Incline press, work up to a max set of 5 reps, drop to 80% and perform reps

A1. DB row x 5+5
A2. Suspended pushups x 20
x 4 rounds

Seated (on floor) KB alternating press x 2 x 12

B1. Overhead rope tricep extensions x 15-20
B2. Logbar curls x 8

20 minutes moderate intensity cardio

Today's Workout

2009-04-20T12:49:00.002-05:00

ME LB Week #1

Deadlift emphasis

3 min HIT cardio

Rack Deadlift just below knee, sumo or conventional work up to a max set of 5 reps, drop to 80% of your 5RM load for the day and do max reps and record.

DB Reverse lunge x 5x5

KB overspeed swings x 3 x 15

Cable pull throughs x 2 x 20 (stiff leg)

20 mins moderate cardio

Today's Workout

2009-04-17T13:25:00.003-05:00

RE BP Week #3

3 minutes HIT cardio

A1. Incline BP with small bands attached x 4 x 8

A2. Mountain climbers x 4 x 10

B1. Seated row with chains draped over stack x 3 x 15-20

B2. Suspended Pushups x 3 x 15-20

C1. Barbell curls x 2 x 8-10
C2. Barbell press x 2 x 8-10

20 minutes moderate cardio

CrossFit Football

2009-04-16T11:29:00.002-05:00

Check out the latest incarnation of the CrossFit movement- www.crossfitfootball.com

Today's Workout

2009-04-16T11:25:00.003-05:00

RE LB Week #3

3 mins HIT cardio

Rack Deadlift (about 2 " off floor) x 3 x 6 reps (adding 20lbs from last week)

A1. Olympic Squat x 3 x 8
A2. KB swings x 3 x 16

20 Minutes moderate intensity cardio

Healthy Snack

2009-04-15T13:45:00.002-05:00

Try some paleo kits, found at www.paleokits.org

Today's Workout

2009-04-15T13:43:00.002-05:00

45 minutes moderate intensity cardio

Today's Workout

2009-04-14T10:46:00.002-05:00

ME BP Week# 3

3 minutes HIT cardio

Work up to a max single on the barbell floor press (use spotters or spotter bars in rack)
Take 80% and hit max reps and record.

A1. Weighted Pullups x 10,8,6
A2. DB Incline press x 10,8,6

Countdown set:

DB push press
MB slams
10,9,8,7,6,5,4,3,2,1

Tabata Jumprope x 20sec work/10 sec rest x 8 rounds

Today's Workout

2009-04-13T11:54:00.002-05:00

ME LB Week #3

HIT cardio x 3 minutes

Barbell Squat Max single today. Then take 80% and hit a max rep set.

BB Step ups (12") 5 x 5

45 degree hyper extension x 3 x 8 (with load)

20 minutes moderate cardio

Today's Workout

2009-04-09T13:16:00.002-05:00

RE LB Week #2

3 minute HIT cardio

Rack Deadlift (conventional) 2" off floor x 3 x 8

DB lunges x 3 x 5+5

A1. Free squat to dynamax ball with 20lb vest
A2. KB hand to hand swing
X20 seconds work/10 seconds rest x 5 rounds

Today's Workout

2009-04-08T09:27:00.000-05:00

40 minutes steady state cardio....then stretch.

Today's Workout

2009-04-07T10:18:00.003-05:00

Posting late! Will post Monday's and Today's Workout-

Monday-

ME LB Week 2

Barbell Squat Max set of 3, then take 80% and hit a max set of reps and record.

Barbell step-ups 4 sets of 5 reps per leg adding 20lbs from last weeks weight.

45 degree hyper ext or any back extension 3 sets of 10 reps with 35lbs

Today's Workout-

ME BP Week 2

Barbell Floor press Max set of 3, then take 80% and do a max set of reps and record.

A1. Pendley BB rows 3 x 8
A2. Crossover pushups 3 x 12

B1. Seated (on floor) DB or KB presses (alternate) 3 x 10
B2. Rolling Thunder 3 x 10 (right and left)

100 abmat situps for time

20 minutes moderate intensity cardio

Rest Day!

2009-04-05T00:00:00.001-05:00

Basketball travel team tryouts today!!! Say that three times fast. Will he make it or won't he?

Today's Workout

2009-04-04T00:00:00.000-05:00

20 minutes moderate intensity cardio

10 reps of a cuban press into an OHS
10 abmat situps with 50lbs additional resistance
10 box jumps 24"
10 KB speed snatch (no heavier than 16kg)
100 jump rope
x 3 rounds

20 minutes moderate intensity cardio

GO CAROLINA

Penn State Strength

2009-04-03T19:03:00.000-05:00

Today's Workout

2009-04-03T11:29:00.003-05:00

Week #1 RE BP

3 minutes HIT cardio

A1. 2 board BP with single chain x 4 x 8
A2. Ring pullups x 4 x 8

B1. BB hang powerclean and press x 3 x 8
B2. TRX supine rows x 3 x 15-20

C1. DB hammers x 3 x 10
C2. CG BP x 3 x 10

Tabata "wild ropes" x 20 sec work/10 rest x 16 rounds

Today's Workout

2009-04-02T09:59:00.003-05:00

Week #1 RE LB

3 minutes HIT cardio

Sumo DL 60% 1RM x 5x5

DB Complex x 5 lunges + 5 SLDL x 3

Box jumps x 50 (24-30") in as few sets as possible

2 hand KB swings x 50 (25-50) in as few sets as possible

Today's Workout

2009-04-01T09:47:00.003-05:00

10 minutes moderate intensity cardio

Sled pulls or prowler pushes x 60 yards

Cable woodchop x 10 + 10

Repeat 3 X's

Paul Chek in action

2009-03-31T16:15:00.003-05:00

Agree with him or disagree, Paul has been on the cutting edge for quite sometime now. I remember his first articles in Muscle Media 2000, and his bits for powerlifter video magazine. Paul put the cable woodchop and swissballs/stabilityballs on the map. Unlike a few of the new "gurus" Paul still gets after it and looks the part of someone who can "walk the walk."

Today's Workout

2009-03-31T09:54:00.003-05:00

Wk #1 ME BP

3 minutes HIT on bike or rower

Barbell Floor Press, work up to a 5RM, then take 80% and do reps, not quite failure...leave 1 or 2 in the tank.

Weighted pullups x 3 x 9,7,5

Dips x 100 reps in as few sets as possible

A1. Military press with DB's or BB x 15,13,11
A2. Fat bar curls x 15,13,11
with as little rest as possible

Tabata jump rope (20 second work/10 rest) x 16 rounds

Today's Workout

2009-03-30T12:37:00.003-05:00

Wk # 1 LB ME Squat emphasis

3 minutes high intensity cardio

Barbell Squat x 5RM, drop to 80% and do max reps, be safe and record number.

Barbell step ups (12") x 5 x 5

Reverse hyper x 2 x 20

Low intensity cardio for 24 minutes

Spring Break!!

2009-03-20T17:59:00.000-05:00

will return to blogging next week!

Today's Workout

2009-03-20T17:38:00.003-05:00

Deload Wk #2
RE BP

3 minutes high intensity cardio

A1. Weighted chins x 5
A2. Incline Press x 5
x 4 rounds

B1. Ring dips x 15,13,11,9
B2. DB CS rows x 8
x 4 rounds

C1. Push press x 5
C2. BB curls x 10
as many rounds as possible in 7 minutes

2009-03-19T21:11:00.000-05:00

Today's Workout

2009-03-19T21:02:00.003-05:00

3 minutes high intensity cardio

A1. Treadmill side steppers @ 10 degrees @ 2.5mph x 1 min (R&L)
A2. TRX plyo jumps x 10
X 3 rounds

Trapbar DL's 4 sets of 6-8 reps

Barbell squats x 4 sets of 10 with 60 seconds rest between each set

45 degree hyper x 100 reps in as few sets as possible

Ropes!!!!!

2009-03-18T08:58:00.002-05:00

Ropes are the latest fitness tool. I got a set from artofstrength.com for christmas and have had some fun using them. Multiple applications and for the traveling trainer, most ropes are transportable.....you just need some open floor space to use them. My clients got a kick out of them, and for most, making training fun is what it is all about (I know, I know, no pain no gain....yeah, tell your insurance carrier). You can purchase a set, or find some old fire hose, or again be creative and see what's available at a local farm implement store. Again, are ropes necessary for your fitness program...probably not. They won't grow hair, or help with your ED, nor make your teeth whiter, but they are a cool addition to any trainer or trainees arsenal.

Today's Workout

2009-03-18T08:53:00.003-05:00

For Time-
50 MB slams
50 KB swings
50 Abmat situps
50 back extensions

30-40 minutes moderate intensity cardio

Classic Mike Mentzer

2009-03-17T09:20:00.000-05:00

Today's Workout

2009-03-17T09:00:00.003-05:00

Deload Wk #2 MONDAY

3 minutes high intensity cardio

Safety Squat bar squats 4 x 10

Conventional DL 5 x 10

1 mile run (avg pace)

Deload Wk #2 TUESDAY

3 minute high intensity cardio

BP x 4 x 10
BB rows x 4 x 8
100 dips
100 pullups
Seated KB seesaw press x 2 x 12

12 minutes medium intensity cardio

Rest Day!

2009-03-15T00:00:00.000-05:00

Rest and recover....I will be watching my kids in volleyball and basketball.

Today's Workout

2009-03-14T00:00:00.000-05:00

Week #2 of periodized "Grace"
Crossfit.com wod- grace = 30 reps of c&j with 135

Today use 115lbs x 30 and record time

A1. Low Wood chops x 10 + 10
A2. MB jackknife x 10
x 3 rounds

40 minutes moderate intensity cardio......remember...burn calories!

Today's Workout

2009-03-13T11:20:00.003-05:00

Deload Week
RE BP

3 minutes jump rope

A1. Barbell rows x 5 x 5
A2. Incline DB 1&1/2 press x 5 x 5

# rounds for time-

MB cross plyo pushup x 10
MB slam x 10
Pullups x 10

Abmat situps amrap in 2 minutes

3 minutes jump rope

Today's Workout

2009-03-12T08:08:00.003-05:00

Deload Week

RE LB

3 minutes high intensity airdyne/rower

Sumo Deadlift (60%RM) x 5x5

Barbell Step-ups (12"step) x 5x5+5

2 Hand KB swings x 3 x 15

20 minutes moderate cardio

BROKE ANKLES!

2009-03-11T08:38:00.000-05:00

Today's Workout

2009-03-11T08:32:00.003-05:00

DB Complex

DB Lunge 5+5
DB snatch 5+5
Single leg box jump (12") 5+5
3 rounds

Boys-35lbs Girls-20lbs

20 minutes moderate intensity cardio

Today's Workout

2009-03-10T00:00:00.000-05:00

Deload Week

A1. Suspended pushups x 3 x max reps
A2. TRX supine rows x 3 x max reps

Kettlebell clean and press x 3 x 10,8,6

Rope climbs x 3 x max 5

Cable woodchops x 2 x 10+10

Today's Workout

2009-03-09T10:07:00.002-05:00

Deload Week

Barbell Squats x 3 sets of 10 reps with 50-60% 1RM

Stability ball unilateral leg curls x 3 sets of 10 +10

12" box jumps x 30 seconds/30 seconds off x 5 rounds

DB 1/2 get ups x 10+10 x 3 sets

Rest Day!

2009-03-08T00:00:00.000-06:00

Have an original thought while cooking today!

Today's Workout

2009-03-07T00:00:00.000-06:00

Crossfit's Grace, but here's the catch- we are going to do this workout cycled over three weeks.

Week 1- use 95x 30 for time
Week 2- use 115x30 for time
Week 3- use 135 x 30 for time

Let's see what happens.

Start with week 1 today.

Follow with 40 minutes moderate intensity cardio.

UFC Beast

2009-03-06T11:53:00.001-06:00

Fighting this weekend....Good Luck!

Today's Workout

2009-03-06T11:42:00.002-06:00

RE BP Week#3

3 minutes high intensity cardio, airdyne/rower

A1. DB flye/press x 10 (lower db eccentrically, curl in to sides, press up, repeat)
A2. Dips x max reps
X 3 rounds

Barbell push press x 5 x 5

Barbell rows x 5 x 5

Plank hold for max time.

Today's Workout

2009-03-05T00:00:00.000-06:00

RE LB Week #3

3 minutes high intensity cardio airdyne/rower

A1. Sidestep on treadmill @ 10 degrees @ 2.5mph x 1 minute on/off
A2. TRX plyo jumps x 10, switching stance from narrow, athletic, wide
X 4 rounds

Barbell Pause squats with 1 chain each side x 75% 1RM x 6 sets of 2

B1. Leg extension x 3 x 15
B2. Standing leg curl x 3 x 15

Trapbar deadlift x 2 x 10

Tornado ball seated chops x 2 x 100

Old School

2009-03-04T09:04:00.000-06:00

Today's Workout

2009-03-04T09:02:00.001-06:00

45-60 minutes moderate intensity cardio.

Stretch with jumpstretch band.

Today's Workout

2009-03-03T11:30:00.004-06:00

ME BP Week#3

Incline Rack Press. Set spotting bars 1 inch above chest. Hit a max, drop to 80% and do a max rep set.

Parallel grip chin x 1. Start with bodyweight and add weight, do a chin, add again until max. Rest 1 minute inbetween attempts.

A1. 1 1/2 DB BP x 10
A2. CS rox x 10
X 3 rounds

Barbell hang clean and press x 3 sets of 8 reps

Reverse crunch on abmat x amrap in 2 minutes

Today's Workout

2009-03-02T12:46:00.003-06:00

ME LB Week#3
Deadlift emphasis

Sumo or Conventional Rack DL pin #1 max effort today, then take 80% of that number and perform 1 max rep set. As always, terminate set when form breaks.

DB lunges 3 x 6

TRX plyo jumps x 10
KB swing x 20
x 3 rounds

Abmat situps amap in 2 minutes.

Rest Day!

2009-03-01T00:00:00.000-06:00

Tennis tryouts on Monday! Go Alex!

Today's Workout

2009-02-28T10:27:00.001-06:00

Easy day...60 minutes moderate intensity cardio (60-70% THRZ)

Pick the modality....bike, rower, stepper, run, break it up or all at once.

Rant

2009-02-27T11:56:00.003-06:00

I want to thank President Obama and his ilk for coming up with the latest budget proposal. Giving from the "rich" and giving to the "poor"....gee that has never been tried before. Listen, my family is in the "rich" catagory....making over 250K. Know how that happened? WORKING OUR ASSES OFF! My parents, nor my wife's parents had any money to give us. We started out with loans and responsible debt and worked our way up to the income that we have now. We have 3 kids and a nice home....no mansion- a 3 bedroom home. Our daughters share a bedroom. Tell me how it is fair that my wife and I work our asses off and are penalized for it? WTF is going on with our country??? If the primary goal is to create and keep jobs...then why would you go after and tax the hell out of small business owners, and those with the capital to start up new businesses?? Obama- have you talked to an economist? I suggest Ernie Goss (sp?) out of Creighton in Omaha, NE. Yours is a formula for disaster now and for our childrens future. And to those you take the governments handouts that are not in truly need.....GET OFF YOUR ASS! Since when is it guaranteed that you will have a home and a car when you grow up? Is this what your parents taught you?

Today's Workout

2009-02-27T11:52:00.003-06:00

RE BP Week #2

3 minutes high intensity cardio airdyne/rower

Incline DB press 1/2 + 1 reps x 10 x 4 sets with 90 seconds rest between

Pendlay barbell rows x 6 x 4

Tabata mash ups

push ups

pull ups

20 seconds on /10 seconds off x 8 rounds.....record reps

DB curl and press x 2 x 10

Cable wood chop x 2 x 10 + 10

How much do you love your kids?

2009-02-26T11:25:00.000-06:00

Today's Workout

2009-02-26T11:20:00.002-06:00

RE LB Week #2

3 minutes high intensity airdyne or rower

Barbell pause Squat with 1 chain each side of bar x 6 x 2 (60% of 1RM)

Leg extension x 3 x 15
Leg curl x 3 x 15

Trap Bar DL x 2 x 10 reps

TRX split lunge jumps x 3 x 25

Standing ab pulldowns x 2 x 15

Today's Workout

2009-02-25T10:54:00.003-06:00

20 power snatch (55/95)
20 knees to elbows
15 power snatch
15 knees to elbows
10 power snatch
10 knees to elbows
* power snatch can be done from floor, blocks, or hang

45 minutes moderate intensity cardio

Vertical Jump

2009-02-24T09:59:00.001-06:00

Are you born with it? Or can you truly increase it with proper training?

Today's Workout

2009-02-24T09:54:00.002-06:00

ME BP week #2

3 minutes airdyne x high intensity cardio

Barbell Floor Press, work up to a max set of 3, drop to 80% and perform max reps and record. Use spotters and stop set when form breaks down.

A1. Rope Pullups x 3 x max reps
A2. Alternating DB Incline press x 3 x 10

B1. Barbell hang clean and press x 10,8,6,4
B2. Seated cable row with thick handle x 10,8,6,4

Heavy barbell curls x 3 x 6

20 minutes moderate intensity cardio x 20 minutes

Today's Workout

2009-02-23T13:34:00.002-06:00

ME LB Week #2
Deadlift emphasis

Sumo or Conventional Deadlift max set of 3, drop to 80% and perform max reps. Terminate set when form breaks down.

DB lunges x 10,8,6

A1. Windshield wipers x 95 x 20
A2. 2 hand KB swings x 70 x 15
2 rounds

6 minutes high intensity cardio with airdyne or rower

Rest Day!

2009-02-22T00:00:00.000-06:00

HAVE SOME FUN!

Today's Workout

2009-02-21T00:00:00.000-06:00

45 minutes moderate intensity cardio and foam roller work

NFL Combine time

2009-02-20T11:59:00.002-06:00

The combine started yesterday. Check out all results at www.nfl.com/combine

Today's Workout

2009-02-20T11:52:00.003-06:00

RE BP Week #1

3 mins high intensity airdyne/rower

Incline BP x 15,13,11,9

A1.Supine MB Toss x 5
A2. Dips x 5
A2. Plyo Pushups x 5
X 5 rounds

Pendlay Barbell Rows x 4 x 6 (ascending loading)

DB rolling Tricep extensions x 3 x 10

4 position plank holds for 45 seconds each (r&l side, front, back) x 2 rounds

20 minutes low intensity cardio

Funny Stuff!

2009-02-19T11:33:00.001-06:00

Today's Workout

2009-02-19T11:27:00.002-06:00

DE LB Week #1

3 minutes high intensity cardio or airdyne or rower

Box Jumps, increase height with each set- x 4 x 5

Barbell pause Squat with 1 chain on each side x 8 sets of 2 reps

Barbell RDL x 3 x 6

A1. Ab pulldowns with twist to right and left x 20 total
A2. Reverse hyper x 15
X 3 rounds

Today's Workout

2009-02-18T00:00:00.000-06:00

Neck curls 25 x 20 x 3

A1. Abmat situps x 25
A2. KTE's x 25
x 3 rounds for time

45 minutes moderate intensity cardio

Jump rope for as long as possible....record time

Pure Gold

2009-02-17T16:25:00.001-06:00

Today's Workout

2009-02-17T11:17:00.002-06:00

ME BP Week #1

Barbell Floor Press, Max set of 5 reps, drop to 80% and perform max reps. As always terminate when form goes and for gods sake, use spotter bars.

A1. Seated Cable row x 15,13,11
A2. Dips x 15,12,11 (add load)

3 way db laterals x 7+7+7 x 3 rounds

B1. Abmat situps x 25 (add load)
B2. DB sidebends x 15 (add load)

Treadmill runs, 10% grade @ 3-5 mph x 30 seconds on, 1 min off x 10 rounds

Cush or Crabtree?

2009-02-17T05:21:00.002-06:00

Cush walks the walk....Crabtree talks the talk. Time will tell.