Will Start Posting Soon

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....

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

Interesting CrossFit site

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

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

45 minutes moderate intensity cardio

Dat's It!

Today's Workout

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

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