Today's Training

I'm gonna make this quick.

AM Training Session:
1) Jump Squat w/ weight vest - 4x8
2a) Walking Lunges w/ weight vest - 3x12
2b) Negative Ab Wheel Rollout - 3x7

PM Training Session:
1a) Push Press - 85x6, 90x2x4, 75x10
1b) Rack Pullup - 4 sets

Next week I'm going to share with you one of my favorite breakfasts - probably in video format.

Have a great weekend!

Training Update

So yesterday I did things a little differently again.

The main change from my previous training is that I switch to total body workouts this week. Well, in addition to that, yesterday I split my training into two different sessions - one in the AM (lower body) and one in the PM (upper body). This is easy for me to do since I train in my garage.

I did this because I would rather train for two 20 minute sessions instead of one 40-50 minute session. I was fresher for each one. We'll see how this goes as I'll do it again tomorrow.

AM Lower Body
1) Squat - worked up to 135x2x3, 105x10
2a) Good Morning - 85x3x10
2b) Hanging Leg Raise - 3x8

PM Upper Body
1a) Suspended Pushups - 3x12
1b) Palms Up Bent Over BB Row - 90x3x12

2a) KB Triceps Ext - 3 sets
2b) BB Curl - 3 sets

Here is a video with some of the main lifts:


Everything felt great. Today I'm taking it easy and will be back at it tomorrow.

Make sure you check out the following on my other website:
=> Interview with Jen Grasso
=> Jen Grasso Interview Part 2

Back at It

So after a not-so-great week of training last week, I was excited to change things up this week and get back to lifting hard and heavy, and with enthusiasm.

The main change in my training is that I am going back to total body training for a while. I'll be lifting 3 days per week, and I'll throw in some hill sprints a few times per week.

Here's a video with some highlights from today's training session.


1)Press - 80x3, 85x2x3, and 65x12

2a) Chinups - 4x10
2b) Glute Bridge - 125x3x10
2c) Bodyweight Extensions - 4x12

3) Hill Sprints - 7x

Great change of pace and I'm looking forward to the rest of the training days this week. Tomorrow, however, will be an off day. I'll probably go for a brisk walk in the morning and then spend some time playing with my dog.

Upper Body Training

Another easy workout today.

1a) Various pushups
1b) Rack pullups

2a) 1 arm KB overhead press
2b) Barbell row

Nothing too tough. Just something easy to finish up this week.

We all train for different reasons, and people have been sharing theirs. Why Do You Train?

Have a great weekend, everyone!

All Ass Workout

I'll explain the All Ass Workout title of this post in a minute.

So I mentioned earlier this week that I have been bored with my training. Well, that hit an all new level of boredom yesterday. It was getting to the point that I wasn't just bored with my workouts, but I was dreading the next one. That is not a good thing.

Part of it is because I spent every day of last week skiboarding. We went all day long, and even into the night flying down a mountain. I know my body is a little fatigued, but I know I'm also bored with my current program.

Today was supposed to be my squat day, but the last thing I felt like doing was putting a heavy barbell on my back. Yes, there is a time for shutting up, sucking it up, and lifting. However, today I was in desperate need of something different.

I walked out the garage knowing one thing - I did not want to put a barbell on my back. So here's what I just did:

1a) Walking lunges w/ weight vest - 4 x 12 each leg
1b) Barbell glute bridge - 115 x 4 x 12
1c) Band Pull-in - 4 x 15

That workout was a good change of pace, and I actually enjoyed it. It ended up being an "all ass workout" because after the second set, my butt was cramping.

One thing is for sure - next week I am changing things up. I'm still not sure of the details, but I'm going to go back to total body workouts for a while, and I'm only going to lift three days a week, instead of four like I've been doing the past several months.

I'll give you the details as I figure them out.

Check this out => Why Do You Train?

More Training

I must admit, today's training session was painfully boring. Usually I'm "in the zone" when I train and stay focused the entire time. Today, however, my mind was wondering and I just wasn't into the training session. I was completely bored and had to force myself to finish.

1a) Floor Press - worked up to 110x7
1b) Wide Grip Pullups

2a) Press - 4 sets
2b) Rack Pullup - 5 sets

3) Hill Sprints - 6

Next week I'm going to have to change things up. Not sure what I'm going to do yet, but I'll let you know what's going on.

Sometimes you just have to do something different.

I'm Baaack

So I'm back home after an amazing skiboarding vacation in Snowshoe, West Virginia. We had an amazing time playing in the snow.

I share some updates here => I'm Back. Update Time

Today's Training:
1) Deadlift - worked up to 215x8

2a) Full Squat - 5x10
2b) Hanging Leg Raise - 5x7

Today's training was a little tough, but that's expected after taking off an entire week from training. Some people come back stronger when they take a full week off from lifting weights - I'm not one of them.

Presses & Update

First, today's training session:

1) Press - worked up to 75x7

2a) Parallel Bar Dips - 5 sets
2b) TRX Inverted Rows - 5 sets

Next week I'll be playing in the snow and skiboarding, so I won't be posting on this website next week. However, I will still post on my blog, NiaShanks.com.

I just posted a quick Random Nutrition Tip over there, so make sure you check that out.

After next week, I'll be back training hard and heavy, and setting some PRs along the way.

Squats & Deadlifts

It was in the 20's when I headed outside to train today. That means I had on thermals, two pairs of pants, a long sleeved shirt, a hoodie, and a beanie. It kept me very warm.

I still suck at squats, but they are slowly but surely coming along. It still feels very unnatural stopping that short - performing a full squat feels much more natural to me.

1) Squat - worked up to 115x10 and 165x1

2a) Deadlift off 2" Board - 150x5x10
2b) Ab Wheel Rollout - 5 sets 11-10 reps each set

That was more than enough for today. But I will head back out to the garage and do some shrugs later.

Make sure you check out Processed Food Confusion to clear up some nutrition information.

Floor Presses

I can tell I skipped my deload week. Training has felt a little tougher yesterday and today, but I'm still going to train hard since I won't be lifting next week. I'll be skiboarding!!!

Today's training session:

1a) Floor Press - 110x6, worked up to 135x1

1b) Wide Grip Pullups - 6x5

2a) Standing Press w/ Fat Gripz - 57x5x10 (57 pounds, 5 sets, 10 reps)
2b) Neutral Grip Pull-ups - 5 sets

No hill sprints today because it's raining, and I just didn't feel up to it anyway.