Lower Body Bodyweight Deload

For yesterday's activity I walked outside for about 30 minutes. Nothing strenuous, just enough to get my blood flowing.

As for today's lower body bodyweight deload workout:

1) Speed Sumo Deadlift on 4" Step - 135x5x1

2) Step Ups Bodyweight only - 3 sets

3) Straight Leg Hip Extension w/ feet on high step - 3 sets

4) Dragon Fly - 2 sets

Easy day once again. Tomorrow is my last deload workout, and then it's back to lifting hard and heavy on Monday.

Make sure you check out Things to Know Part 1 and Things to Know Part 2. Great information about push-ups, protein supplements, crunches, personal trainers, and more.

Bodyweight Workout - Deload

Today I continued my deload with an upper body training session.

1) Bench Press 115 x 4 singles - I kept the weight very light just so I could work on my set up and technique

2a) Push-ups with pause in bottom position - 3x12

2b) Inverted Rows - 3x12-15

3) Seated External Rotations - 8x2x15

Jump Rope Intervals 30 seconds work/15 seconds rest - 4x
30 seconds work/30 seconds rest - 4x

I'm starting to get my energy back, and as a result I had to hold myself back during today's training session. I know it will pay off come next week.

For more activity I'll play soccer with my dog later. ; )

Time to Deload

I have to admit it: I hate deload weeks.

However, not taking them is what caused me to tweak my back and shoulder a few months ago. I learned from my stupid mistake and now force myself to take a deload week every 4th or 5th training week.

With that said I took Saturday's and today's workout easy. I'll be back to 100% and ready to hit it hard again come next Monday.

Saturday's Upper Body Session:

1) Speed Bench - 70x10x3

2) Incline Bench Press w/ Pause at chest - 4 sets

3a) Chin-ups - Bodyweight x 10/9/8/7
3b) TRX Face Pulls - 4 sets (I love the TRX because it can be used for so many different exercises. You can check it out here => www.TRXBodyweight.com).

4) EZ Bar Throat Crushers - 3 sets


Today's Lower Body Session

1) Conventional Deadlift with Bar on 4" Step - pulled 275

2) Very Light Wide Stance Good Mornings - 65x3x8

3) Very Light Front Squats 55x3x5

That was it for today. I can tell my body needs a break, so the rest of this week will be deload work.

Lower Body Speed Deadlifts + Other Stuff

Today was one of those days where I just wasn't with it. Because of this fact I didn't do everything I had planned.

1) Speed Sumo Deadlift on 4" Platform 135x10x1

2) RDL - 185x3x10

3) Bulgarian Split Squat w/ DBs - 15x2x10

4) Cable Abs - 3 sets

That's it for today.

Now it's time to rest up for tomorrow's upper body dynamic effort session.

Make sure you check out What to Drink Post Workout over at www.TheFatSolutions.com

Floor Press and Other Upper Body Stuff

Today's training session went quite well.

1) Floor Press - worked up to 135 for a single, and then did a few singles with 130 and 125

2) DB Bench Press with 2 second pause on chest - 40x10/9/8, 35x10 These were tough but I am weak at the bottom of my bench press, so I'm using these to help get past that sticking point

3a) Chest Supported Row - 5 sets
3b) Chest Supported Rear Lateral Raise - 5 sets

4) Bodyweight Skull Crushers - 4 sets

That's it for today. Tomorrow will be more conditioning work along with some easy shoulder stability exercises.

Sumo Deadlifting

Well, yesterday was the first time I pulled sumo in almost five months. Considering that little fact, I was pleased with today's training session.

1) Sumo Deadlift - worked up to two singles with 265. The second one felt good so I pulled 275 for a single. Finished off with two more singles at 265, with the last one being conventional (just for the hell of it and to see if I could do it).

2) Good Mornings - 85x12, 90x2x10, 95x8

3) Front Squat - 85x2x8, 75x10

4a) Pallof Press w/ 2 second hold 40x2x10 each side
4b) V Ups - 2x15

After a lay off from sumo deadlifting and getting over my injuries, I have decided to prepare for another meet. I considered doing a full meet this time around, but decided to once more do push/pull.

I'm going to do something different and focus heavily on my deadlift. Each lower body training day I will be doing some version of a pull. We'll see how things go.

My Mom competed in a meet on Saturday. Not only did she drop two weight classes, but she improved her total by 15 pounds! Check out those videos along with some other women dominating in the weight room who are strong AND feminine. Just click this link => Girl Power - Strong and Feminine.

Speed Bench, Floor Press, Pull-ups and More

I have to admit that I much prefer my typical training routine.

Monday - Max Effort Lower
Tuesday - Conditioning/Mobility Drills
Wednesday - Max Effort Upper
Thursday - Conditioning/Mobility Drills
Friday - Dynamic Lower
Saturday - Dynamic Upper
Sunday - Off

However, I had to switch my training to Monday, Tuesday, Thursday, Friday this week since I'm heading off to Nashville this evening. I'll be back on track Monday.

Today's Dynamic Upper Body Session:

1) Speed Bench 80x10x3

2) DB Floor Press 50x2x11, 45x13/12

3a) Medium Grip Pull-ups - w/ 10lb plate 2x5, bodyweightx6
switched to wide grip pulldown - 100x9/8

3b) Bent Over Lateral Raise 15lb DBs for 6 sets

Yes, I know I did a lot of volume for my back, but lately my back has been responding better to higher volume and lower intensity.

4) Seated DB Overhead Press (I'm doing seated overhead presses to keep some of the stress off my lower back) 35x9, 30x11, 25x12

5a) DB Hammer Curls 25x2x8, 20x11
5b) Incline Tate Press 20x10/9, 15x15

Make sure you check out today's post at my blog. You'll get a great lentil soup recipe along with some other random stuff => Random Friday Ramblings

Great Lower Body Workout Today

Well, I still have a cold, but it's practically gone. Thank goodness.

I was wondering how well today's workout would go because I would normally perform it tomorrow. But as I mentioned previously, I'll be in Nashville this weekend so I had to change up my training schedule.

First I jumped rope and went through several mobility drills and stretched my hip flexors.

1) Close Stance Speed Box Squat - 80x10x2

2) Speed Conventional Deadlift - 145x10x1 These felt great today.

3) Step Up w/ DBs - 20x2x11, 10x2x12

4) Pull Thrus - 130x15, 140x2x12, 150x10

5) Standing Cable Abs - 4 sets

Today was one of those days where everything felt amazing. Because of that fact I did four sets for the step ups and pull thrus. Take advantage of the days that you feel invincible, and adjust things on the days you don't.

Every workout won't be perfect, and your body won't perform optimally every day. Accept that fact and learn how to train with your body, not against it.

If you want more training and nutrition information, don't forget to check out The Fat Solutions.

Max Effort Upper Body Day

I'll be in Nashville this weekend so I had to move my training days around. Instead of doing my max effort upper body day today, I had to do it yesterday.

1) Incline Bench Press - worked up to 125 for a single and then did 120 and 115 for a few singles

2) Chinup - bodyweight + 25lb plate for 4 reps

3) Low Incline DB Bench - 45x10, 40x12, 35x12, 30x15

4a) Seated Cable Row w/ Palms Down Grip - 5 sets
4b) Face Pull - 5 sets

5a) Cable Pressdowns - 3 sets
5b) BB Curl - 3 sets

Things are coming along nicely. I used wrist wraps for the first time yesterday. I'm not quite sure what I think about them, so we'll see.

Oh yeah. Make sure you check out my "rewiew" on the infamous Shake Weight => The Shake Weight Review.

Squat Day

After enjoying a great lazy-day Super Bowl Sunday, it was time to get back to the gym.

I'm still battling a cold, but my past few training sessions have gone really well despite not being 100%.

1) Squat - worked up to 175 for two singles; 165x4x1

2) Barbell Reverse Lunges - 85x10/10, 90x8

3) SB SHELC - single leg x 12, both legs x16/13

4a) Pallof Press w/ 4 second hold - 30x2x10 each side
4b) Sprinter Sit-ups - 2x20

I've been asked several times about "the best thing to take post workout". First of all I tell people to save their money and not buy some premade mix. You can get sugar and protein for a lot less money.

Lately I've been mixing 8 ounces of pineapple juice, 8 ounces of water, and one scoop of rice or pea protein powder. It tastes good, it's cheap, and it gets the job done.

Dynamic Effort Lower Body Workout

At my other blog, The Fat Solutions, I posted an article today about a popular food that has been, in my opinion, falsely advertised as healthy. You can check that out by clicking here.

I started feeling a little sick yesterday, but I decided to do some light conditioning anyway. For the first time in a long time, I actually got on a treadmill and walked at a high incline for 20 minutes. That's really all I felt up to doing.

Despite not feeling 100% today, I had a great workout.

Before training - foam rolling and various mobility drills and stretching for tight muscles

1) Speed Box Squat 75x10x2

2) Speed Deadlift 135x10x1

3) High Step Up w/ 20lb dumbbells 3x10

4) Cable Pull Thru 110x15, 120x12, 130x12

5) Pulldown Crunch - 4 sets

Hopefully I'll be 100% for tomorrow's dynamic upper body day.

Max Effort Upper Body Workout

To recover from Monday's training session, I did some plate pushes, jump rope intervals, mobility exercises, and prehab work yesterday.

Today is was back to lifting.

1) Pin Press - worked up to 145 for a few singles

2) Chinup - worked up to 2 chinups with a 35 pound plate attached

3) Low Incline DB Bench - 45x9, 40x11/9, 35x10

4a) Seated Cable Row, Palms Down Grip - 5 sets
4b) Facepull - 5 sets

5a) Cable Pressdown - 3 sets
5b) Standing BB Curl - 3 sets

6) Seated DB Lateral Raises - 3 sets

I have very high expectations for this program, but we'll see what happens.

All you can do is have a smart plan of action (or pay someone to create one for you) and then bust your butt in the gym. Keep track of what works and what doesn't, and then make adjustments from there.

Tomorrow will be some more recovery work . . .

Yesterday's Max Effort Workout

I have had people request that I share my workouts with everyone. I will be posting my workouts on this blog, but make sure you check out The Fat Solutions for other no non-sense fat loss training and nutrition information.

1) Max Effort Platform Deadlift - worked up to 255 and then performed a few singles with 235



Finished with a back-off set with 185 for 10 reps.

2) Barbell Reverse Lunges 75x10, 85x10/8

3) SB SHELC - Single legx10, both legsx15/12

4) Ab Circuit x 2