Which one are you?

From time to time allow me to rant on a few random subjects other than strength and conditioning. With the recent election of our new president, the radio and tv "sound bytes from the crowd" found me wondering what kind of a "new world" are we heading to. Most of the clips were concerned about what the president was going to do for this person or that. Huh? What about doing for your country? This morning while training a group of ladies the subject of the presidency came up and many were worried about their taxes going up when one woman shouted that "we need this man so badly to fix our country.....we just need him!" Not much logic behind this statement but a lot of emotion. Do we need someone to mother us/father us besides our own deity? This got me to thinking about what sort of person am I? Do I need someone to look up to, to make feel secure and safe? I know that this is a stretch and if you are a democrat you are happy today and if you are a republican you are not, but as a country it seems like we are losing our pioneering spirit. Are you a joiner or a leader? A sheep or a ram? Quit whinning about what you do can't do, and concentrate on what you can do. No matter what your political affiliation- we need to look to ourselves to make this country strong, safe, and productive into the future. Be a John McClane type, not a lemming.

Today's Workout

Right Side Bridge x 30 seconds
Left Side Bridge x 30 seconds
Front Bridge x 60 seconds

20 minutes moderate cardio

* repeat bridge sequence

20 minutes moderate cardio

* repeat bridge sequence

Today's Workout

Deloading week

A1. Log bar or DB's with parallel grip 70% of max x 3 x 8
A2. Pendlely BB rows x 3 x 8

B1. Kipping Pullups x 2 x max
B2. MB slams with 20lb MB x same number of max kips

C1. Barbell curls x 2 x 10-15 reps
C2. Tricep ext/press x 2 x do one extension and 5 presses x 5 rounds

D1. Woodchop x 2 x 10
D2. Max number of abmat situps in 60 seconds

Today's Workout

Deloading Week

Sumo DL
60% of 1RM x 9 reps
70% of 1RM x 7 reps
80% of 1RM x 5 reps

Front Squat (40-50% of 1RM) x 40 seconds x 1 minute rest inbetween
total up your reps and record

Use 50% of your load from last week
45 degree hypers x 15
Cable pullthroughs x 15
Reverse Hyper x 15

Standing cable torso flexion x 3 x 10-20 reps

30 minutes moderate intensity cardio

Natural Bodybuilder

Ruiz moves up among bodybuilders

Posted by jwaggone November 03, 2008 22:28PM

Staten Island Advance file photoStaten Island bodybuilder Carol Ruiz has joined the sports top ranks after winning an International compeition.
We've talked about Carol Ruiz in this space before and her meteoric rise in bodybuilding's amateur ranks.
Now the 37-year-old is joining the sport's top ranks after earning her pro-card by winning the International Natural Bodybuilding and Fitness Federation's BOSS Sports Science Naturalmania Nationals in Manhattan in mid-September and placing first in Class A figure competition.

INBF is an amateur affiliate of the WNBF (World Natural Bodybuilding Federation), the world leader in drug-tested bodybuilding and figure competition.

"That was the goal before, to become pro," said Ruiz, who lives in Grasmere with husband Luis and kids Amanda and Kenneth. "I'm hoping more doors will open, like endorsements and sponsorships."

Doors have already opened for Ruiz, since she will be featured in the Oxygen fitness magazine in January.

"I hope to inspire someone," said Ruiz, whose other goals include becoming a WNBF judge, opening her own health club and working with the elderly.

For now, it's training for Ruiz, who has a competition coming up in two weeks. A toned look is what the judges will look for, where Ruiz and her counterparts will have two minutes to walk solo on stage to get points on their aesthetic appearance. While wearing a one- and two-piece sparkly swimsuit and stiletto heels, each contestant displays their chiseled and tanned physique in quarter turns.

"Being on stage," she said, "it shows the hard work you put in.

Turning pro, apparently does, too.

Rest and Recovery Day!

Stretch and foam roll, but not necessarily in that order!

Today's Workout

For Time-

200m run

50 abmat situps

50 box jumps 12" box

50 KTE's

50 KB swings (35/20)

200m run