2008 Mr. Olympia Results

1 Dexter Jackson USA
2 Jay Cutler USA
3 Phil Heath USA
4 Dennis Wolf Germany
5 Toney Freeman USA
6 Melvin Anthony USA
7 Silvio Samuel Spain
8 Dennis James USA
9 Moe Elmoussawi New Zealand
10 Gustavo Badell Puerto Rico

Today's Workout

ME Buffalo Bar Squats to parallel box

Ascending loading x 6,4,2
subtract 10% and do a downset of 4
subtract another 10% and do a final downset of 6

Barbell stepups to a 12" box x 5+5
Barbell RDL's x 5
4 rounds

Finish with a timed countdown set of-
Barbell shrugs &
DB upright rows
10,8,6,4,2
record your time.

Ghost on the machines???

The Great Glenn Buechlein.........

This is a great article I found online about Power B. Motivating lifter and entertaining writer. Read some of his stuff on elite.com.

Strength gives him much more than just a lift

By Garret Mathews
Sunday, September 7, 2008

VINCENNES, Ind. — One of the country's strongest men didn't bring his workout gear this afternoon. So, hmm, how best to demonstrate the muscle power that last October produced a 725-pound lift in a bench-press competition?

Glenn Buechlein, who weighs around 235 pounds, goes up and down twice on the chin-up bar. Using just one finger from each hand.

The 41-year-old Washington, Ind., man picks up a 100-pound plate. Using just four fingertips.

"I flip 500-pound tires. I pull trucks. I jump out of a 55-gallon barrel. I sprint down an alley wearing a 150-pound harness," he says. "It's all about building up strength. The iron is real. It's your only true friend. The 300 pounds or whatever is the same from one day to the next. That's why lifters do what they do. It's a metaphor for life. You don't give up on life."

He has a 33-inch waist, a 19-inch neck and wears a size 54 coat.

"It takes me an hour to get properly loosened up before I start lifting," he said. "I don't run, but I take three laps around the neighborhood with my mountain bike."

Buechlein teaches social studies at Vincennes Lincoln High School, where he is the strength-and-conditioning coach, meeting for 90 minutes or so after school with young men and women — not exclusively athletes — who want to get stronger. In the past, he's helped coach football, basketball and track.

A record setter

He holds the American Powerlifting Federation's record in the master's 242-pound class for the 725-pound pull.

Buechlein has written a book, "The Tao of B," that shares lifting techniques and sample workouts, including some that can be done in just a few minutes.

"Everybody's got time for a quickie," he likes to say.

A self-confessed "really sensitive guy," he can talk Freud, Dante and Nietzsche and effortlessly uses words like "nefarious," "zeitgeist" and "pariah." He writes poetry. He delivers inspirational messages at prisons.

"People have the wrong impression that most lifters are just a bunch of muscleheads," Buechlein says. "They'd be surprised to know that a surprising number have master's degrees. Myself, I'm taking classes at Oakland City University for my school administrator's license."

No steroids

Let's get the big question out of the way. Have you ever used steroids? No.

How long have you been lifting?

"For 24 years. I got started like a lot of other kids did — right after watching the movie, 'Conan the Barbarian.' ''

Let's talk injuries.

"In 2005, I blew up my rotator cuff," said Buechlein. "You talk about searing pain. One doctor told me that repairing the damage would be like sewing pieces of wet toilet paper together. But a specialist from New York put me on rehab and after six months I was almost back to where I was."

Do you squat and dead-lift, the other two events in a powerlifting competitions? "No. I had a back disc removed which pretty much ended my deadlift. That's unfortunate because when I was at Indiana State I got 610 pounds, which was triple my body weight. My shoulders are in too bad shape to squat. I can't grip the bar."

Lifting aids

Readers without much knowledge of the sport need to understand that the use of a bench shirt can significantly add to a lifter's total. What's your best raw bench-press? "Around 530 pounds," said Buechlein. "I'm not a big advocate of the shirt, but not wearing one to a meet is like bringing a knife to a gunfight. I paid $250 for the shirt that I use in competition. I have a sponsor, so that helps with the cost.

"Wrist wraps cost around $25. A singlet is $40 and a competition belt is $50. I make some money from my book and my video. I make it a point not to take anything out of our household budget."

What's the most money you've earned bench-pressing? "At a contest in Peoria (Ill), I got a hundred bucks for benching 315 pounds for 22 reps. That's about it."

He laughed.

"Lots of times they give out battle-axes and maces to the winners. I've accumulated a lot of that stuff at home."

What's this about jumping out of a barrel?

"I wanted to see if I can do it," he said. "I train with guys half my age in a room I've got set up in my basement. I call them my crew and they're a great help to me, not only in practice but in competition. They load the bar and watch my form carefully. You mess up on a big bench and you can almost get decapitated."

Rude remarks

What's this about the poetry?

"When my wife and I go to weddings, I am sometimes asked to do a poem about the bride and groom," said Buechlein.

"I wrote one that I'm pretty proud of that's about 9/11. That's my birthday and the poem was about my hope that some time in the future I can take my birthday back."

Do guys ever challenge you at bars?

"I don't go to taverns very often and only to have a beer or two. But, yeah, that happens. For some reason, they want to arm-wrestle. I get hassled a lot when I go to NASCAR races. People will look at me and say, 'Do you think you're tough?' I try to ignore them.

"I'm pretty mild-mannered. About the only way I'd fight is if my wife and daughter are threatened."

So you're Mr. Sensitive? "Because we lift, people see us as aggressive, extroverted types," he said. "In my case, that's a mask and it doesn't reflect my true self. I'm not showy about what I do. There are some people in our neighborhood who don't even know that I lift."

When are you going to quit lifting the equivalent of a fully loaded freezer?

"I don't have an answer," said Buechlein. "I enjoy incorporating Russian and Bulgarian methods into the science of the sport. And I enjoy the challenge of making the lifts. There's a lot of discipline involved.

"You could say, 'Oh, I hurt today,' and sit out. But you don't do that because that would be cheating the sport and cheating your workout buddies.

Rest and Recovery Day

Stretch and Foam Roller.

Ageless Wonder

60-year-old WF woman competing in World Masters Weightlifting Championship
Posted:
Wichita Falls_This year's Olympics have passed, but the spirit of international competition continues. A Wichita Falls athlete is traveling to Greece to compete in the World Masters Weightlifting Championship, which starts on Friday.

Mary McGregor has won two national championships, holds six American weightlifting records - and, she's 60 years old! "I was 54 and I wanted to lose weight, so I hired a trainer at a local gym," The trainer was impressed by her strength, and suggested she go tot the room where the weightlifting team worked out so she could use their equipment. "The first time I did it I kind of lost my balance," she said. "But the second time I did it - I did it. He [trainer] said, ‘Well, you're moving back here,' and it's been Olympic weightlifting every since."

McGregor joined the Wichita Falls Weightlifting Club, and is its oldest member. The youngest member is seven. "Most of the problems that people associate with starting a physical activity when your in your fifties, or at least older, she doesn't really have," said weightlifting coach Glenn Pendlay. McGregor is a chemical dependency counselor by day, and she trains three afternoons per week. She says she loves the responses she gets. "A lot of people can't believe it," she said. "They say, ‘You're doing what?' Not a lot of 60-year-old women can do what I'm doing."

To lift the weights, McGregor does a "snatch" - a lift from the ground to above her head in a single move. The other is a "clean and jerk" - the clean lifts the weights to her shoulders, and the jerk jumps the bar above her head. She has lifted about 100 pounds in the "snatch" and 135 pounds in the "clean and jerk" - both US records for women of her age and weight. "Mary lifts like she's 18," said Pendlay. "I mean, when somebody looks at her doing the lifts, that's the way they're supposed to be done. I really like coaching someone like that."

McGregor still is decades away from being the oldest competitor at the championships. The oldest woman this year is 70 years old, and the oldest man is 86. She says she will continue to lift until she can't anymore. Weightlifting is also good for her health. Her doctor says that as long as she keeps lifting, she won't have to worry about osteoporosis. We'll let you know how she does in the competition.

Today's Workout

Push prowler 250ft x 4 rounds

Use large handles 1/2 trip and small handles on the return.

Ab wheel rollout , tabata intervals (20 seconds work, 10 seconds rest) x 8 intervals

Drug Free Powerlifting?

Anabolic Steroids Provide A Competitive Edge In Power Lifting Years After Doping Has Ended


Power lifting is a strength sport, requiring the use of a heavy dumbbell to perform three repetitions each of a squat, a bench press and a dead lift. It is in some ways similar to weight lifting, but where weightlifting is a dynamic sport, power lifting is a static one.

ScienceDaily (Sep. 25, 2008) — Anabolic steroids are synthetic hormones derived from the human male hormone testosterone. The use of steroids has been suspected in professional baseball and other sports where building muscle strength, rather than endurance, is paramount. Power lifting is such a sport.

A team of researchers has examined the impact of anabolic steroid use on power lifters years after the athletes had ceased to take the drugs. The researchers found that while physical traces of the drug no longer remained, changes in the shoulder and quadriceps still gave lifters an advantage years later.

The research was conducted by Anders Eriksson and Lars-Eric Thornell, Department of Integrative Medical Biology, Section conducted the study for Anatomy, Umea University, Umea, Sweden; Christer Malm, Umeå University and Winternet and Patrik Bonnerud, Department of Health Science, Section for Medical Science, Lulea University of Technology, Lulea, Sweden; and Fawzi Kadi, Department of Physical Education and Health, Orebro University, Orebro, Sweden.

Dr. Eriksson will discuss the team’s study, “Anabolic Steroids Withdrawal in Strength Trained Athletes: How Does It Affect Skeletal Muscles?,” at a conference sponsored by the American Physiological Society. The conference, The Integrative Biology of Exercise V, will be held September 24-27, 2008 in Hilton Head, SC.

Background

Power lifting is a strength sport, requiring the use of a heavy dumbbell to perform three repetitions each of a squat, a bench press and a dead lift. It is in some ways similar to weight lifting, but where weightlifting is a dynamic sport, power lifting is a static one.

Power lifters focus on body strength, which relies heavily on muscle. The body’s main muscle fiber types: type I, type IIA and type IIB. Type I is the weakest and slowest, but has the most endurance. Type IIA is the strongest and fastest, but has the least endurance. Human muscles occur along a continuum of fiber types. For power lifters, type IIB fiber, the most powerful, is most frequently used. The use of anabolic steroids can add more nuclei to the muscle, and enhance muscle fiber size.

The researchers examined data in two muscles: the vastus lateralis, found in the quadriceps, and the trapezius, a part of the shoulder-neck muscle. Each muscle is key to power lifting.

Three groups were examined. One group was comprised of seven power lifters who had previously used anabolic steroids for long periods of time but stopped their usage some years ago (PREV). One group was currently power lifting but did not use steroids (P). The third group was power lifting and taking steroids (PAS). The researchers examined muscle fiber distribution, fiber area, subsarcolemmal and internal myonuclei number per fiber, myonuclei expressing androgen receptors, satellite cell numbers per fiber, and proportion of split fibers in each muscle for each individual.

Findings

The researchers found that several years after anabolic steroid withdrawal, and with no or low current strength-training, the muscle fiber area intensity, the number of nuclei per fiber in the quadriceps was still comparable to that of athletes that were currently performing high intensity strength-training. They also discovered that the shoulder-neck fiber areas were comparable to high-intensity trained athletes and the number of nuclei per fiber was even higher than found in the current steroid-using group.

Conclusions

According to the lead researcher, Dr. Eriksson, ”It is possible that the high number of nuclei we found in the muscle might be beneficial for an athlete who continues or resumes strength training because increased myonuclei opens up the possibility of increasing protein synthesis, which can lead to muscle mass.” He added, “Based on the characteristics between doped and non-doped power lifters, we conclude that a period of anabolic steroid usage is an advantage for a power lifter in competition, even several years after they stop taking a doping drug.”

This is funny.......

Today's Workout

Midline CC flyes or DB flyes x 10
Cable Scarecrows or DB rear delt raise x 10
Lying MB chest toss x 5
Chest to bar kipping pullups x 5
x 5 rounds

ME Barbell Floor Press - 5 x 5
ascending loading pattern

DB renegade or cored rows- 3 x 8
ascending loading pattern

PG Thick bar pulldowns- 3 x 8
ascending loading pattern

DB bilateral curls and Overhead press- 2 x 12

Top 10 Ab exercises

Top 10 Most Effective Ab Exercises
By Paige Waehner, About.com Updated: July 25, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study1 to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine. For more about flat abs, visit my Abs Page2 for articles, workouts, FAQs and more.
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

The Captain's Chair3 is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps.

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

The Torso Track is a tough exercise because it can hurt your back if you're not careful.
1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
2. Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
3. Contract the abs to pull your body back.
4. Add tension by using more tension chords.

This move, ranked 6th in the ACE study, emphasizes the upper part of the abs. To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.

The Ab Rocker (or roller) is number 9 for targeting the rectus abdominis. To do it right:
1. Sit on the Ab Rocker and grab the bars in each hand.
2. Contract the abs and rock forward, originating the movement from the abs rather than using momentum.
3. Release and repeat for 1-3 sets of 12-16 reps.
4. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Today's Workout

DE Barbell Squat

Barbell weight only. 45% of your 1RM.

Warm up, then do 5 cluster sets of 2 reps, resting 15 seconds between reps.

60 seconds after completing your 2nd cluster rep, do 5 box jumps to a 18" box

using an ascending loading pattern, example- bodyweight/5, 10lbs/5, 20lbs/5...

Rest 90 seconds before starting next squat set.

Zercher DL's

Barbell above knee height in rack. 4 sets of 5, ascending loading pattern.

Finish with-

Single leg back extensions x 10,8,6

Dynamic split lunge with MB x 20,40,60

Time effort.

Women dig the Kettlebells too!

Women join men in swinging weights around
Kettlebells are no dumbbells; you get cardio at the same time

WASHINGTON -- Nothing quite says "manly" like a cannonball with a handle. Fittingly, this intimidating weight, known as a kettlebell, comes with a testosterone-laden history: It debuted more than a century ago in Eastern Europe, where it was impressively hoisted by strongmen "in those full-body swimsuits and big mustaches," explains Patrick Castro, co-owner of the personal training studios BodySmith DC.

But somehow, as kettlebells have immigrated to the United States in the past few years (starting with the workouts of Special Forces guys and NFL players), the hefty spheres have attracted a new following: the ladies who lunge. "Women like to learn new things, while guys get macho and think they already know what they're doing," says Brian Wright, a local personal trainer.

So it's Wright's women clients who are often more receptive to discovering the benefits of kettlebell training, which isn't so much about lifting weight as it is about swinging it.

The most basic move, in fact, is called the swing; it requires squatting to lift the handle with two hands, sticking out your rear end, thrusting your hips forward and using that momentum to send the kettlebell soaring up and back down into another swing. In just that one exercise, you've tested your strength (particularly in the hamstrings and glutes), your coordination and, with enough reps, your cardiovascular capacity.

Not boring

Those combined challenges are what turns on Hope Hurt, a 26-year-old who was introduced to kettlebells when she began working with Wright a few months ago. "I started to prefer them over standard dumbbells," she says. "Dumbbells are old-school. It's what my dad works out with."

While he's doing the same boring sets and reps, Hope is perfecting her "Turkish get-up." Starting from a supine position with one arm reaching up holding a 20-pound kettlebell, she contorts her body in a specific series so she ends up standing straight with the kettlebell above her head.

Exercises like this demand some serious muscle as well as core strength, but kettlebells' female following has discovered that the dynamic, full-body movements aren't designed to bulk you up. Rather, the result tends to be the long, lean look often associated with Pilates or yoga, Castro says.

Certainly, that perk was on the minds of the all-women crew hefting 10- to 25-pound kettlebells at a recent session of Castro's "Tactical Kettlebell Challenge" in his studio. Kelley Auerbach, 43, a former bodybuilder, admitted she shies away from gaining too much mass but remains partial to the feeling of weightlifting, a feeling she can get with kettlebells. "I have trouble with cardio. With this, though, I don't feel like I'm doing the treadmill," she says.

Emily Field, 29, shows up at the class for the opposite reason. "I've always been more of a cardio person. I'm a hard sell for strength training," she says.

Both are getting the workout they crave, Castro says, because the movements require raising both weights and heart rates, which makes for an effective and engaging routine. "Women who don't have a lot of time and want the most bang for their buck? Frankly, that's kettlebells," he says.

Michelle Khai first laid eyes on kettlebells about six years ago while working at an Equinox Fitness Club in New York, and she found they jibed perfectly with her two passions: Olympic-style weightlifting and dance. With a kettlebell, she could perform effective lifts (like the snatch and the clean and jerk) more easily and do them in a flow that reminded her of her Alvin Ailey background.

Women learn fast

So she wasn't surprised, as she started introducing the moves to clients, to discover that it was the women who usually picked them up faster. "Women are lower-body dominant, so we're used to powering up with our legs. And women tend to be more coordinated," Khai says. And when she took the bells to the Miami City Ballet to tone the dancers, the leotard set was also instantly smitten.

But Khai guessed a massive cannonball with a handle would need a makeover before it could take off with women who work out in their living rooms. So she created the "kbell," billed on her Kettlenetics Web site (getkbells.com) as "the most effective hand-held gym," a four-pound version with an attractive, cherry-red ball and a wide grip for comfortable handling. (She started marketing her bells via infomercials earlier this year.)

In this form, Khai hopes other women can understand the enormous potential of something that looks so simple. "Because of that handle, I can pass it around, flip it around," she says. "It opens up possibilities because you can kick with it, balance with it, flow with it. Part of my own practice I call my kettlebell flow. I turn on music and just play with it. It's an evolving movement art for me."

It also, she says, has done wonders for her tush. "We've coined the term 'bell butt' for that high, rounded look that every woman wants," says Khai, although the phrase would be just as appropriate for the soreness you're sure to feel in your seat a day or two after a kettlebell workout.

Or even right after. As she walked out of Castro's class, Kristi Bledsoe, 32, who had just touched kettlebells for the first time, declared, "My legs are about to give out." But would she be back? Definitely.


©2008 Oregonian

Today's Workout

40 Russian Twists
20 Sprinter Situps
10 Walkout to Plank
5 Rounds

30 minutes of steady state aerobic exercise using whatever modality you would like-
I prefer the kick ass AirDyne Comp by Scwhinn.

New Fitness Show

Bodybuilder muscles his way onto television

For Canonsburg resident Steve Nesbit, the phrase 'owning a six-pack' does not mean cans of alcohol. And when he barks at you to 'pump some iron,' he is not expecting you to open a bottle of beer.
A personal trainer and former competitive bodybuilder, Nesbit owns Fine Line Fitness on Washington Road in Peters Township. Along with having his calendar full with female clients, he can also be seen in his own reality-based fitness show "Bad Boy of Fitness," which airs at 2 p.m. Sundays on Fox Sports Pittsburgh.

"I made a lot of sacrifices, like not drinking and partying, when I decided to become a bodybuilder," Nesbit said during a break from training his clients. "To this day, I haven't had a drink or taken any drugs."

Nesbit's dedication to bodybuilding wasn't always easy. Growing up in Homewood, physical fitness wasn't a priority for Nesbit.

"I wasn't much of an athlete as a kid," he said. "I did all the crazy stuff kids do while living in the inner-city. A lot of my friends were drug dealers."

At the age of 18, Nesbit decided to become a bodybuilder.

"I was looking for something to pursue as a career and as a means of getting off the streets," he recalled. "I was never really out of shape because I had been working since I was a kid. I was a bouncer at a club, a security guard and I even did some bodyguard work. I went into a gym one day and someone told me that I would do well in bodybuilding."

That statement proved prophetic. At the age of 19, Nesbit became the youngest bodybuilder to win Mr. Pittsburgh. Later in his career, he was named Mr. Pennsylvania, placed third in the Mr. USA contest and he won the Masters National tournament while over the age of 40.

At the height of his bodybuilding career, Nesbit tipped the scales at 250 pounds. He trained four to six times a week and ate as much as 6,000 calories a day, including 2 pounds of beef, two dozen eggs, two cans of tuna and a gallon of water.

"I was persistent," he said. "I had a chip on my shoulder because I wanted to be the best."

With his competitive bodybuilding days behind him, Nesbit now focuses on training female clients at his studio.

"Women are more consistent at physical fitness than men," he explained. "Society puts a lot more pressure on women to be in shape. I let women know they can get in great shape without putting on big muscles. I've had clients stay with me for 20 years."

Television producer Ken Brown noticed the success Nesbit was having with his clients, and the two came up with the idea for the "Bad Boy of Fitness" television series.

"Each show follows a woman from the beginning of her training all the way to her entering a physical competition," Nesbit said. "We show them getting into shape from nothing. The show is instructional and educational, but there's not a lot of fighting or typical reality show drama. We don't want to exploit the industry."

And just like his competitive bodybuilding days, Nesbit is gung-ho about his personal training studio and the "Bad Boy of Fitness" program.

"I don't have much of a life outside of training," he said with a laugh. "I work seven days a week and I never take a day off."

To contact Steve Nesbit, call Fine Line Fitness at 724-942-0408.

Copyright Observer Publishing Co.

Today's Workout

DE BP with 2 20lb chains, completely off the floor at lockout

45% of 1RM at top of lockout, including total chain weight at top (40lbs)

3 Cluster sets of 3 reps

Rest 60 seconds between clusters, 15 seconds between each rep within the cluster

Pullups and Wide grip Bench Press (50% or 1rm)

Countdown reps- 10,9,8,7,6,5,4,3,2,1

Record time

Finish with a Barbell Hang Clean and Press for 10,8,6 using an ascending loading pattern

Afghan Women Find Strength in Weightlifting

Afghan women's strength on display in gyms
Jason Motlagh, The Washington Times
KABUL, Afghanistan
On a recent morning at the Iron Men gym, it was the Afghan women who did the heavy lifting. A crowd of beefy men looked on as a dozen female competitors in red tracksuits and floral head scarves bench-pressed, dead-lifted and arm-wrestled for respect in this war-torn country's first women's powerlifting contest.
These days, homemade billboards of one-time Mr. Universe Arnold Schwarzenegger are a fixture in Kabul, where more than 190 gyms are thriving. But in this deeply conservative Islamic society, women had stayed at the margins of the male-dominated muscle craze.
No longer.
"I can normally lift 60 kilos, but today it was harder with all the attention," said Kobra Dastagerzada, 36, a mother of four who took first place in the bench press. "The next competition, I will do even better."
Shyness at the start of the event quickly waned. A couple of rivalries turned up, as well as some hard stares.
Nadia Sadeghi, a 17-year-old soccer enthusiast, won the top overall honors despite being many pounds lighter than many of the competitors.
Asked whether she expected more young women would embrace the sport, she coolly replied: "Why not?"
Organizer Bawar Khan Hotak, the de facto ambassador of Afghan bodybuilding, opened his first gym under the strict Taliban regime, which once imprisoned him for wearing shorts. Flat broke, he and a few friends fashioned weight machines out of derelict Soviet tank parts.
Kabul now hosts annual Mr. Kabul and Mr. Afghanistan contests to packed houses. Muscle-bound men come from as far as Helmand and Kandahar provinces - hotbeds of the insurgency - to compete, sporting fake tans and waxed chests.
Winners have traveled to Korea and Singapore to compete in Asian championships.
While women's bodybuilding is out of the question, it was just a matter of time before they started weightlifting, said Mr. Hotak, who hopes to hold another contest in two months.
"The Afghan woman is strong," he said. "We are not showing the body. We are showing the power."
With a war welling in the provinces, government funding for sports development is minimal. Mr. Hotak and some of his friends said they paid out of pocket to host the women's contest, which included uniforms for all competitors and golden trophies for winners.
The shortage of resources, though, has not stopped Afghan athletes from standing out.
Rohullah Nikpai won the country's first Olympic medal, a bronze in taekwondo, at the Beijing games. The country's previous best finish was a fifth place in wrestling in 1964.
Last week, he returned home to a hero's welcome with more than 4,000 people cheering in the streets - and bonuses: $20,000 from a leading mobile phone company, $10,000 from the national Olympic Committee, and a new house from President Hamid Karzai.
The vice president of the committee, Sayed Mahmood Dasthi, seated in the front row at the women's contest, said the government wants to use the momentum to expand support women athletes.
"This is just the beginning," he said.
Not satisfied, Mr. Hotak wants to reach beyond the limits of Kabul to find the strongest Afghanistan has to offer.
Mashda Kamel, one of his weightlifting proteges, agreed.
"Our most powerful women are in the villages," said the 20-year-old, a trophy cradled in her arm. "But we have war now, and it is difficult to visit them."

Today's Workout

ME Reverse Band Deadlifts (Green Jumpstretch bands)

Set the bands so that you have 100% deload just above knee. Ascending loading scheme.

Increase rest with each set by 1 minute

2 sets of 10 reps with 2 minutes between

6 reps, 4 minutes rest
4 reps, 5 minutes rest
2 reps, 6 minutes rest
6 reps, 6 minutes rest with 80% of previous load
* deadstop each rep

For Time-
BBarbell Shrugs-
Cable Face pulls-
20-15-10-5 reps

Finish with Reverse Hypers x 10,15,20 on the minute

Rest and Recovery Day!

Rest Day- enjoy and grow.

Today's Workout

Prowler push or sled pulls-

4 x 250 feet

MB circuit

10 pikes
20 russian twists
30 spread eagle situps
* repeat 3 x's

POV, Young athletes and weight training

Athletes: Be careful with weight training
By JIM LaFOUNTAIN
Special to the Observer-Dispatch
Posted Sep 19, 2008 @ 07:52 AM
Question: I have been watching my son lift weights in our basement with friends and I am scared he’s going to hurt himself. He said his coach advised him to do real fast repetitions in order to get faster on the basketball court. Is this safe?

Answer: A couple of decades ago, coaches mistakenly advised athletes to perform very fast repetitions in order to become faster on the field or on the court. There are several reasons why this type of training will not work:

• In order to become faster in a particular sport, you must practice the very same movements that are done during competition. Neuromuscular pathways must be developed, stimulating muscle fibers in as similar a fashion as during a game. Performing rapid movements with weights will do little to improve an athlete’s skills in a particular sport. Conditioning specialists, at times, attempt to re-create sports movements against resistance, and for the most part, fail to generate any significant improvements in sport skill development.

• Total body conditioning, addressing all major muscle groups, using weights, machines or elastic material strengthens the musculature that moves the joints through a range of motion. Correctly performed repetitions, taking approximately two seconds to move the weight and four seconds to return it to its starting position will, over time develop stronger muscles. Stronger muscles will help an athlete resist injury and provide a more powerful force during sports movements. When specific sports skills are practiced frequently, these stronger and more powerful muscles will improve athletic performance.

• Rapid repetitions are dangerous. Throwing a weight through a range of motion actually creates a great deal of dangerous momentum. Even a light weight becomes a major risk to joints and connective tissue.

There is an exception. Experienced athletes who have spent a great deal of time conditioning themselves with weights, machines and elastic material may engage in exercises like power cleans, hang cleans and push presses.

I suggest your son get some professional resistance training instruction. Properly performed repetitions and quality sport specific practice will optimize his talents as an athlete.

An age old training principle called S.A.I.D. states that results are a Specific Adaptation to Imposed Demands. In other words, if your son wants to become a better basketball player, he needs to play more basketball, perform quality basketball drills and weight train in a controlled manner.

Jim LaFountain is president of All-American Fitness Center in New Hartford. He has a master's degree in exercise science and is a certified strength and conditioning specialist. Write him at 1 Campion Road, New Hartford NY 13413.

Today's Workout

ME Bench Press

Prep/warm up-
Midline CC chest fly x 10
CC rear delt/scarecrow x 10
MB supine chest throw x 5
Kipping chest to bar pullups x 5
* 3 rounds, rest 1 minute between rounds.

Chaos Bench Press
1x10,5,3,2,1

After every BP set do a set of PG pulldowns or chins x 8 reps

A. DB BP x 3 x 8
B. Corner row one arm rows x 3 x 8

Countdown pushups-
Do 10 reps, hold top plank and count to 10, do 9 reps, hold position count to 9, then do 8 and repeat down to 1 rep.

Try this......Chaos Bench Press

Be safe and use spotters or safety racks.

Today's Workout

ME Safety Squat Bar Squat with 2 chains on each end of bar

Squat to a box with a soft top to parallel

60% or 1RM

First peform a box jump (18") with an ascending loading pattern

Set 1- bodyweight x 5
Set 2- 20lbs x 5
Set 3- 30lbs x 5
Set 4- 40lbs x 5

*Rest 60 seconds after each set, then perform your box squats in a cluster fashion, resting 15 seconds between each rep

SSQT Bar with chains

4 sets x 1,1,1

After each Box squat set, rest 90 seconds and repeat effort

Sumo Deadlift Rack pulls (drop 1 pin from last week)

3 x 5 reps, using ascending loading

Fat Bar Close grip pulldown

3 x 8 reps, same pattern as DL Pulls

One arm CS rows

3 x 5 right and left

45 degreee hyper

1 set to failure with 45lb plate on chest- count your reps and record

The Original Metcon Workout!

Bob Gajda was a pioneer in circuit type/metabolic conditioning workouts. A champion bodybuilder and weightlifter, he later became an expert in corrective exercise. Check out his site and browse some of his articles. Be sure and look at excerpts from his books, PHA and Total Body Training. After checking out Bob's site you may be thinking that everything old IS new again.

www.gajdahealthplus.com

Today's Workout

200M run
25 abmat situps
12 30" box jumps
6 KB/DB Snatches
4 rounds

Put it on the clock!

Con-man!

Can you tell I am a proud parent????

An American Classic

LaLanne proffers advice on physical, fiscal fitness

By Patricia Sheridan
Pittsburg Post-Gazette
Published: September 4, 2008
At 93, the father of the modern fitness movement, Jack LaLanne, is still on message and advocating exercise and healthy eating habits. He opened the first modern health club in 1936. His latest vehicle is a book he co-wrote with Matthew J. Rettick. "Fiscal Fitness: 8 Steps to Wealth & Health," is about attaining physical and fiscal fitness at any age.
Question: Why is it so hard for people to get started toward healthy habits?
Answer: People are lazy. You've got to have goals and challenges. You've got to work at living. Dying is easy. You know your health account and your bank account — you put in, you take out. You put in good and good comes out. You put in bad and bad comes out. Pride and discipline — that's what you need, and we have to tell the truth about food to kids.
Question: You started all this when you were 15 years old, so how do older people get involved?
Answer: The book, "Fiscal Fitness," half of the book is by Mr. Rittick, who is one of the greatest authorities about money matters. It shows you how to get out of debt and keep out of debt. What good is it if you have the greatest physique in the world but you're broke? What good is having all the money in the world but physically you are out of shape? This book is half about finances and the half I wrote is about how you can improve yourself at any age. You can double your strength, double your endurance. Get rid of that fat and everything about you is going to be better.
Question: How are you dealing with aging?
Answer: I never think of age. You know what I think about? This moment. Don't make the same mistakes again. What you do this moment controls the next moment. People say, "Remember the good old days." Well, the good old days are right now. What good is looking back? What good is all that stuff? You know you've got to do something now. Do something for you.
Question: Have you always been a positive thinker?
Answer: You know as a man thinketh, so is he. Right? Your muscles know nothing. It comes from your brain. You've got to keep it together. It's a team. You've got to work at living. If you can't afford to spend 15, 20, 30 minutes four times a week taking care of your most priceless possession, your body, there's got to be something wrong with you! They put all this cake and candy and ice cream and fried food in the body and they wonder why they are fat, why they're sick and they don't have the energy anymore. They are putting the wrong fuel in the human machine.
Question: How long does it take for healthy habits like walking and eating right to start making a difference?
Answer: It's all up to you. You know, I hate to work out. I work out two hours every day. I get out of bed, and it's the last thing I want to do, but you know I do it. The first thing I do is I look in the mirror and I say, "Jack, you've done it again." I've done something for the most important person on this Earth — me.
Question: Does your wife, Elaine, exercise as much as you do?
Answer: Absolutely. She doesn't work out as long as I do. It's an ego thing, just to see how long I can keep this up. She works out every day. I can't afford to have a fat wife.
Question: You both eat only fresh foods?
Answer: We eat out every night. All the restaurants we go to have a Jack LaLanne salad, which is 10 raw vegetables chopped up real fine. I have four hard-boiled eggs. I just eat the whites and I usually bring my own salad dressing, and if they don't have good soup, then I bring my own soup, and I usually have fish every day. I have at least five or six pieces of fresh fruit and 10 raw vegetables every day. I never, ever eat between meals.
Question: What is the one thing people should cut out of their diets?
Answer: Sugar. There are more sugarholics in this country, you can't believe it. Everything is sugar, sugar, sugar. It gets to you. Sugar destroys the B vitamins.
Question: Are you are afraid of anything?
Answer: I'm not afraid of anything. What's there to be afraid of?
Question: Dying? Being sick?
Answer: You know you are going to go sometime. I don't think of that. I think about this moment and what I'm going to do and how I'm going to help people. My whole life is helping people.
Question: Have you ever been sick?
Answer: I had both my knees operated on. Both knees are reconstructed. I got in a terrific head-on automobile accident 15 years ago. Other than that, everything has been good. Billy Graham is for the hereafter, I'm for the here-now.
© 2008 Deseret News Publishing Company | All rights reserved

Today's Workout

DE BP Week #3
60% or 1RM
Blue minis double wrapped
6 sets of 3 reps
Follow with 6 overhead MB Passes to wall
* perform each set on the minute

Incline DB Press, performed as 3 drop sets-
Start with a load that will allow 6-8 reps till failure, with little or no rest perform the next set with 10-20% less weight.
Do 3 total drops and record.

Single arm lat pulldown, perform as 3 drop sets

Standing Log Bar press (Log bar available at www.functionalhandstrength.com)
3 sets of 8 reps

Today's Workout

ME Buffalo Bar Box Squats x 6, 4, 2, drop 20% and do a set of 4, drop another 20% and do a set of 4

Box height should be set at parallel

Start low and build to a max set of 2 reps

Follow with 5 rounds of:

Barbell step up (12") x 5 reps (right and left)
Barbelln RDL's x 5

Rest and Recovery Day!

Stretch and Rest.

Today's Workout

100 abmat situps
100 Hanging knees to elbows
100 seconds hold/side plank right
100 seconds hold/side plank left
100 back extensions

Pick a mode of cardio exercise-

6 minutes of all out effort, followed by 24 minutes of moderate effort.

Eischens yoga for 12 minutes.

Today's Workout

Bench Press with weight releasers

Wk. 3 of a 3 week cycle. 3 sets of 1, working to a new 1rm

25lbs per side on the releasers (50lbs total)

First rep, slow eccentric then blast up.

After each set do 8 reps of either a pullup on a thick bar or use a thick bar pulldown.

Follow with:

Dips x 8 reps
Bilateral DB rows x 8 reps

3 rounds, increasing the load(s) each round.

End with a combo lift of a supine grip deadlift/bicep curl

2 sets of 10 reps

Today's Workout

DE Safety Squat bar squats to a parallel soft box with chains

Week 2, 55% plus 2 chains on each side of bar. 8 sets of 2 reps

Time effort and record.

Follow that with-

Sumo DL Rack pull from knee x 1,2,3,4,5
KB Snatch from floor x 5,4,3,2,1

* Pull one DL, go to the snatches and alternate right and left, until rep number is complete.

End with one set of bodyweight on the bar squats, as many reps as possible in 1 minute.

Record number.

9/11

Never forget.

Today's Workout

A Classic Crossfit.com workout- "Michael"

800 M Run
50 sit ups
50 back extensions

3 rounds for time

Perform active stretching with the jumpstretch band.

Another Charles Atlas Story.....

Magazine led SHS grad to remake himself through bodybuilding
By ANNA BOOHER AND BRITTANY LIMPER/ VOICE CORRESPONDENTS
STATE JOURNAL-REGISTER
Posted Sep 09, 2008 @ 12:58 AM
Last update Sep 09, 2008 @ 06:59 AM
Who knew that a skinny freshman could find the key to transforming himself in a grocery store?

Sam Germann, a Springfield High School graduate and a freshman at the University of Illinois at Chicago, went from being a 100-pound “skinny kid” to a 155-pound bodybuilder over the course of his high-school career. It was a physical as well as emotional transition, he said.

Since that fateful day at the grocery store when Sam picked up a bodybuilding magazine, he has changed his lifestyle. He read through the articles on food, training and competition and began his own training program.

He insists that bodybuilding is much more than big muscles and tan bodies.

“I like the sport of bodybuilding because it’s 99 percent your willpower,” he said. “It’s you versus the weights.”

Sam is his own coach. Though he may have a trainer, he ultimately is the one who has to motivate himself to go to the gym and stick to his diet.

With bodybuilding comes a busy life. Sam has had to follow a regimen involving a strict diet and intense workout sessions, including lots of time on the treadmill.

The goal for bodybuilding, he said, is to lose as much body fat as possible while retaining as much muscle as possible.

“They say bodybuilding is not as much as a sport as an actual lifestyle,” he said. “You pretty much have your life revolve around it.”

Sam said his strict diet, which includes lots of carbs, protein shakes, salads, eggs and other foods with protein, is among the biggest burdens of the sport.

“The diet is definitely a lot harder to do than working out. With working out, you go for an hour, you get it over with, you’re done, you can go home. The diet is 24/7,” he said.

Sam also uses legal supplements to help with training, and said he believes they should be used only if someone is seriously sticking to dieting and working out. Additionally, he uses a weight gainer, a meal-replacement supplement, whey protein, creatine, fish oil and
multivitamins.

When it comes to the use of steroids, however, he has some strong opinions.

“It’s not necessary, because if your diet and training is in check, you’re going to be able to get big and strong without anabolics,” he said.

Though some forms of anabolic steroids are not banned from the sport and some bodybuilders see the usage of steroids as an easy way to gain muscle, Sam doesn’t see it that way. It may take longer to bulk up, but bodybuilders are better off in the long run if they avoid steroids, he said.

“People are just thinking they can use steroids and get their dream bodies and don’t do the research of the negative effects,” he said.

Many bodybuilders do not take supplements, go on diets or work out for fun. Much of their rigorous lifestyle is in preparation for competition.

So far, Sam has participated in one competition, which he learned about from Chad Shaive, a 29-year-old experienced bodybuilder from Springfield who later became Sam’s competition adviser. In January, the two began preparing for the Mid-Illinois Bodybuilding and Figure Championship that took place in early April.

“I don’t ask any of the bodybuilders to do anything that I wouldn’t do myself,” Shaive said.
Sam spent a lot of time in the gym working toward the competition, and said he was in full bodybuilding mode every hour of the day.

In addition to being physically fit, Sam had other aspects of his appearance to worry about. For competition, bodybuilders are expected to give off the bronze glow of a Grecian god.

Two months before the championship, Sam took trips to the tanning salon. Two days before, he began using a tanning spray.

The day of the championship, Sam was coated with six coats of the spray tan, two coats of bronzer, and one coat of cooking spray, “which sucked,” he said, “’cause I was starving while I’m up on stage and I smelled like food.”

The Mid-Illinois Bodybuilding and Figure Championship, which hosted 120 competitors from eight different states on April 5, was almost a blur to Sam. He had to do a series of poses in front of hundreds of people wearing nothing but a Speedo.

In general at competitions, bodybuilders are judged on their size, balance, symmetry, posing, body-fat levels and overall presentation, according to www.learnbodybuilding.com.

Sam headed to the prejudging in the morning, during which he stood on stage with his class of competitors while the judges called out different poses for the bodybuilders to do. After the scoring, the bodybuilders returned to the stage to pose to music.

“I was more worried about not cramping up and falling over than the fact that there were a lot of people watching me. But at the same time I really wanted to win. I was trying to hit all my poses as cleanly as I could,” he said.

Sam won third place in the teen division and came away with a trophy.

Not only does he plan to keep going forward with bodybuilding, he will be majoring in kinesiology, which is the focus of exercise and fitness, at UIC.

Sam said people have not treated him much differently since his third-place win, although they do ask him for help lifting heavy objects. And he’s no longer the “skinny kid.”

“It’s like every time somebody needs some heavy lifting done it’s like ‘Call Sam. He’s strong. He must love moving furniture,’ ” Sam said.

He said his third-place finish keeps him going to reach the top.

“I guess I’m more motivated now because I know I can do better.” he said, “Just knowing I’ve got to come back and take first next time is motivation to keep going.”

Anna Booher is a senior at Lutheran High School and Brittany Limper is a sophomore at Sacred Heart-Griffin High School.

Today's Workout

DE BP with single wrapped blue mini bands

Week 2 55% of 1RM for 8 sets of 3 reps

Follow each set with an Overhead MB pass to a wall or rebounder for 6 reps

Time the total effort.

Countdown set of:

DB Floor Press and Single arm prone row/supine chins * perform all as alternating reps

10,9,8,7,6,5,4,3,2,1

BP Rack Lockouts (6" ROM) 2 sets of 5 reps
DB Hammer Curls 2 sets of 10 reps

Today's Workout

ME Reverse Band Deadlift x 5,4,3x3 increasing load with each set for a 3rm

Use a heavy green or blue jumpstretch bands
Make sure the bands go slack at the top

Follow with 4 sets of:

BBarbell shrugs x 5 reps
DB upright rows x 10 reps

Finish with a metcon consisting of:

Sandbag cleans x 10
Burpee pullups x 10
3 rounds for time

My Favorite Interval Timer

Has got to be the GymBoss timer, found at www.gymboss.com. What an outstanding timer for only 19.95 plus shipping and handling. I use it for my personal workouts and it is a godsend when working with individuals or groups in my personal training practice. Recently, when working with a club volleyball team, my workout called for some strength work- followed by a tabata protocol of 20 seconds work and 10 seconds rest. No problem for the Gymboss timer. Simply set up your work time, rest time, and exactly how many intervals of work/rest you need to perform for a given workout. Use it for your strength work also. Let's say you are doing a ME workout. Set your approximate work time, follow that with a set rest time between sets and set it for the number of sets that you will perform. By "timing" even your strength work you will find that the Gymboss will keep you on pace for a great workout. Ok, it's easy to use, extremely portable, affordably priced....what are you waiting for? Go to www.gymboss.com and order one today.

Rest and Recovery Day!

Perform some Yoga forms on your R and R day.

World's Strongest Man

Home field for ex-champ in strong man contest
By JOHN RABY – 1 day ago
CHARLESTON, W.Va. (AP) — Phil Pfister's outdoor playground behind a grocery store consists of spare tires, rust-tinged barbells, a car with busted windows and other weighty objects.
A barbed-wire fence protects what looks like a miniature junkyard, where the 2006 world's strongest man spends much of his time keeping toned. Planes roar overhead coming in and out of the airport where the 375-pound Pfister recently used a rope to pull a 727 aircraft for charity.
He's gone around the world in 10 years of competing at small sports festivals and international venues.
Starting this weekend, Pfister won't have to go much farther than his own front steps.
The hometown Hercules will have the entire city behind him as this year's strongest man contest comes to Charleston.
"It's really cool for all the folks who have supported me over the last decade to have an opportunity to come out and see not just a Strongman contest but the most prestigious one in the world," Pfister said. "I hope I do my hometown some justice."
It's no accident that the world's strongest picked West Virginia's capital. Pfister introduced Gov. Joe Manchin to competition creator Barry Frank last year when Pfister finished third in Anaheim, Calif.
"Ten minutes after I introduced the two of them, Barry Frank came up to me and said 'Hey, we're coming to West Virginia in '09,'" Pfister said.
Plans to return the competition this year to 2006 host China fell through, as did backup plans to bring it to Egypt. Charleston officials gladly embraced the chance to move up the spotlight one year.
The World's Strongest Man competition was held in the United States in its first six years of existence, from 1977 through 1982, with Americans winning each time. It's been held mostly overseas since then, and European competitors have dominated over the past two decades. Poland's Mariusz Pudzianowski has won four of the last six titles, including last year's.
Pfister opened some eyes as the first American winner in 24 years.
The former firefighter is now a communications specialist with natural gas producer Chesapeake Energy. He's spoken at dozens of schools and businesses and appeared on CBS' "Late Show with David Letterman" and Fox's "Are You Smarter Than a 5th Grader?"
Manchin mentioned him in a State of the State address and the U.S. Postal Service recently issued a commemorative envelope of Pfister. The only other West Virginians honored like that were NFL star Randy Moss, NBA Hall of Famer Jerry West and Olympic gymnast Mary Lou Retton.
Eight fellow Strongman competitors showed up at the Postal Service ceremony for Pfister — some even snapped photos of him.
"He's setting a great example for guys like me that are just getting started in the sport," said Brian Shaw, a Fort Lupton, Colo., resident entered in his first world strongman competition.
Through it all, Pfister has valued the time spent with his wife, Michelle, and 7-year-old son, Wyatt.
"He's been at it a long time. It's a lot of family sacrifice, but he's always managed to put us first," said Michelle Pfister, a nurse. "He says he's going to retire after this. I will believe it when I see it."
If this is his last competition, Pfister's hometown would be the perfect setting for him to go out a winner.
On the Net:
http://www.theworldsstrongestman.com

Today's Workout

5 sets of Prowler pushes

200 feet each set

Rest 3 minutes inbetween each set.

Today's Workout

ME Bench with Weight Releasers Week 2 of 3 week cycle

25lbs per releaser (50lbs total)

3 sets of 3 reps

1st rep is slow eccentric, start low and build to a 3 rep max

After each set perform a supine rowing motion using bar, trx, rings, etc.. for 20 reps with bodyweight

Seated( on floor, legs spread eagle) KB Press for 3 sets of 10 alternating reps (5+5)

Finish with a countdown set of

Slide board pushups ( 1 reps = 1 pushup, right side, left side)

Chest to bar pullups

10-8-6-4

The pushups are absolutely brutal and I would put them up against any type of push up (non loaded) out there

Avoid Losing Muscle While You Age

http://www.usnews.com/blogs/on-fitness/2008/09/04/how-to-avoid-losing-muscle-as-you-age.html

Today's Workout

DE Squats with Safety Squat bar and 2 chains on each side of bar.

Squat to parallel or a soft box that allows for same depth

10 sets of 2 reps on the clock

Finish with As many rounds in 10 minutes of:

18" dumbell step ups x 5+5 (increase load each set)

Back extensions x 10 with a pause at the top (same load throughout)

Today's Workout

4 sets of ABmat situps 25 reps each with 60 seconds rest inbetween

400M Treadmill run @ 10 degree grade
10 30" box jumps
20 kipping pullups
3 rounds for time

* Metcon above a template of one from the current issue of the performance menu. Get a subscription at www.perfomancemenu.com

Finish with 30 minutes of low intensity aerobic/cardio exercise....you choose mode.

Stretch your hamstrings

Today's Workout

DE BP week 1 or 3 week cycle

40-50% or 1RM with 2 light double wrapped bands (blue mini's) on each side of bar.

10 sets of 3 reps

After each set drop to the floor and do a barbell pullover for 5 reps with a medium weight

Time your total effort.

Follow with as many rounds as possible in 15 minutes of:

Parallel grip chins (add load if possible) for 8 reps

and

Incline DB press x 8 reps

Finish with Barbell shrugs and DB push presses

Countdown set- 12,10, 8, 6, 4, 2

Today's Workout

ME barbell Squat Week 3 of a 3 week rotation/cycle

3 sets of 4 reps, start low and build to a 4RM

Finish with-

Barbell RDL's x 5 reps
2 hand KB swings x 10 reps (52lb)
5 rounds

Rest and Recovery Day

Enjoy your Labor day holiday and how bout' them Huskers?