Nia Shanks Training Log

Training Observation

2011-03-29T16:23:00.001-04:00

So, I've noticed something these past few weeks - recording your sets is really beneficial.

For example, I've been deadlifting a very long time. However, since I have been recording myself these past few months I have noticed some areas that need "tweaking".

Example with my squat - I noticed I took too much time and energy getting into position after I unracked the bar. I took too big of a step backwards and too much time getting my feet set. I fixed that.

Example with my deadlift - I wasn't "pushing my hips back" enough to load my butt and hamstrings before pulling the bar. Now I really emphasis sticking my butt back as I descend to grab the bar.

Another example with my deadlift - I could actually bring my grip in a little. This slightly decreases the distance I have to pull the bar off the floor.

If you don't record yourself lifting, you should really consider it.

Also, I know I said today was an off day, but I did a very light workout just to "grease the groove" even further.

1) Deadlift - 135x2x5

2a) Push Press - 65x2x5
2b) Neutral Pullup - 2x5

3) Squat - 75x2x5

4) KB Swing - 1x20

Nice and super easy. Will be heavier tomorrow.

Also, check this out => Take This Eating Challenge

The Last 2 Training Days

2011-03-28T17:38:00.001-04:00

Okay, so I did my workout yesterday early afternoon. As I mentioned previously, I brought my feet in a little with my sumo deadlift. My knee felt fine and I barely noticed anything.

Until later that night.

I came to the conclusion that I have to be smart here. I have to look beyond this training cycle and "train for long term." With that in mind, I have switched the sumo deadlifts for conventional deadlifts.

I hate doing this because it's a huge kick to my ego - I can sumo deadlift quite a bit more than conventional. However, I have to keep next month, next year, and the next 10 years of training in mind. Gritting through this with knee pain would only cause problems down the road.

With that in mind, here's what I did today:

1) Deadlift - 195x2x5 Not too heavy, but not incredibly easy.

2a) Push Press - 90x2x5
2b) Neutral Pullup - 2x5 with weight vest

3) Squat - 110x2x5

4) Negative Ab Wheel Rollout - 1x7

5) KB Swings - 1x25 I also switched out the snatches for the swings because my shoulders didn't like the extra volume.

Other than changing my deadlifts and switching to swings, everything seems to be going well. Tomorrow is an off day.

Last Day Before a Rest Day

2011-03-25T15:16:00.002-04:00

Ok. One thing right now is quite obvious - my left knee does not like the changes I made in my sumo deadlift form. Specifically, widening my stance.

I gritted through it the past few days, but I know I need to make a change to keep from getting injured in the long run. Tomorrow is an off day, but I'll bring my feet back in a little closer on Sunday's training session to see if that fixes the issue. I'm optimistic it will.

1) Sumo Deadlift - 225x5, 235x3, 245x2 Easy weight for every set. Speed and form were good and the weight came up fast.

2a) Push Press - 85x5, 90x3, 95x2 Again, easy weight for every set.
2b) Neutral Grip Pullup - 2x5 w/ weight vest

3) Squat - 105x5, 115x3, 125x2 Once again, easy weight for every set.

4) Negative Ab Wheel Rollout - 1x7

5) 1 Arm KB Snatch - 1x18

I'm still getting into the groove of this program, and so I don't want to push the weights up too quickly and risk blowing the whole program.

So far, so good.

Oh, and make sure you check out yesterday's blog post if you haven't done so already => Wake Up Your Glutes

Day 2

2011-03-24T15:40:00.003-04:00

So I finished up day two of my new training program a little while ago.

1) Sumo Deadlift - 225x2x5

2a) Neutral Chinup w/ weight vest - 2x5
2b) Push Press - 85x2x5

I kept all the weights the same from yesterday. I have a tendency to push too hard, and that's a big no-no on this program. So, I made myself just use the same weights.

3) Squat - 105x2x5 Ok, so I increased the weight on these. But, the weight yesterday was incredibly light, and these still felt very, very easy.

4) Negative Ab Wheel Rollout - 1x6

5) 1 Arm KB Snatch - 1x18

Tomorrow I'll change the rep ranges up a bit.

Make sure you check out today's post => Wake Up Your Glutes

Time to Change Things Up

2011-03-23T15:02:00.002-04:00

Ok, so I decided last night to change things up today.

I'll admit that I haven't had a true "plan" the past couple of months. Sure, I wrote out a training program with the goal of getting stronger, but it was mostly comprised of some stuff I thought would be fun. I needed something fun after getting so bored from my previous training.

So over the past week I've been reading a lot of Dan John's articles and his awesome book Never Let Go. He is friggin brilliant. Period.

So, after reading about his 40 Day Program (you can check it out here), I decided it sounded fun, and even a little crazy.

I don't know if I'll do the entire 40 days, because as Dan noted in the article, he reached his goals around the 22 day mark. I'll stick with it as long as my strength improves.

Today was my first day on the program, and so I'm not entirely sure how I'll set things up. I'm just going to listen to my body and "go with the flow".

Here's what I did:
1) Sumo Deadlift - 225x2x5

2a) Push Press - 85x2x5
2b) Neutral Grip Pullup - w/ weight vest 2x5

3) Squat - 95x2x5

4) Negative Ab Wheel Rollout - 1x6

5) 1 Arm KB Snatch - 1x18

I took the workout fairly slow, and all of the weights felt light. I'm especially taking the squats very easy because the deadlift is my main focus.

I made sure every rep was perfect and I stayed far away from failure.

Looking forward to seeing how this goes.

Yesterday's Training + Random Thoughts

2011-03-22T13:14:00.002-04:00

Oops. I forgot to post my training from yesterday.

Here we go.

AM Session:
1) Broad Jump - 6x5

2a) Squat Jump - 4x5
2b) KB Swing - 4x15

3) 1 Arm KB Snatch - 5x5

PM Session:
1) Hang Clean - 95x3x5, 100x2x3, 105x2

2a) Press - 85x3x3, 75x3x6
2b) Chin-ups

As for today I just went for a walk outside.

Make sure you check out 7 Random Thoughts. ; )

I Love Deadlifts

2011-03-18T14:41:00.002-04:00

Yep. I loooove me some deadlifts.

Deadlifts are amazing because they are one of the best overall tests of strength, and there is no cheating when it comes to the deadlift. Either you pick the weight up off the ground and lock it out, or you don't. There are no half reps like when some people claim to squat 500 pounds or bench press 315 when they only lower the weight about half way.

I friggin' <3 deadlifts.

Anyway . . . on to today's training session:

1) Sumo Deadlift - 265x3 singles, 275x1 single, and 285 x 1 single
These felt great today. I actually tweaked my form a little bit. I put my feet out a little wider and used a more narrow grip on the bar. In fact, my hands weren't on any of the knurling. This felt good and I'm going to stick with this new stance and grip.

2a) Barbell Hip Thrust - 135x10, 145x2x8
2b) Negative Ab Wheel Rollout - 2 sets

Tonight I'm going to do some floor presses and rows. I'll post that next week.

Have a wonderful weekend, everyone!

Training Update + Back Extension Info

2011-03-17T12:04:00.002-04:00

Yesterday was a crazy day. I won't go into detail, but we had a family matter to deal with. Thankfully everything turned out wonderful. In fact, it couldn't have gone better.

So I got up at 4:30 in the morning yesterday and didn't get to train until about 5 in evening. Surprisingly I had a great workout even though I was completely exhausted.

1a) Push Press - 95x2x5, 100x3x2
1b) Pullups - 10x5

2) KB Swings - 2x25

It was short and sweet, but I've never push pressed 100 pounds before, and I could have got it for another rep if not two. All in all, I was very happy with the workout.

Make sure you check this out => Back Extensions and What You Should Know

Squats: Great Way to Start the Week!

2011-03-14T13:50:00.002-04:00

This mornings workout:

1) Squat - 135x8, 155x1, 165 x 2 singles, 120x8
This is the best my squats have felt in a long time. I could have got the 135 ten times, but I didn't want to get too greedy. Next time, I'm going to get it 10, maybe more.

2a) Good Morning - 90x12, 95x10, 100x6
2b) Hanging Leg Raise - 3x8

Tonight I'm going to do some suspended push-ups and bent over rows.

Make sure you check out the new post at my other website. I have two great recipes for you to try => Cooking Adventures with Kale

Friday Training

2011-03-11T13:43:00.002-05:00

Happy Friday!

Here is what I did a little while ago:

1) Broad Jump - 5x5x90 second rest
2a) Jump Squat - 4x5
2b) Clean Jump - 55x4x5
3) Hanging Knee Raise

Today I only did jumps for my lower body. I wasn't in the mood to load my spine, and jumps sounded like fun. Sometimes you just gotta do something enjoyable.

Later this afternoon I'll do the following workout:
1) Hang Clean - 5x5
2a) Standing Press
2b) Chin-ups

Have a wonderful weekend!

More Training

2011-03-10T10:17:00.002-05:00

First, I'll share yesterday's workouts.

AM Training Session:
1) Sumo Deadlift - 265x4, 240x5
2a) BB Hip Thrust - 125x3x10
2b) TRX Bodysaw + Pike - 3 sets

The sumo deadlifts felt good, but I really wanted to get at least 5 reps. Next time I will get it.

PM Training Session:
1a) Floor Press - 120x5, 110x6
1b) TRX Inverted Row - 2x9

2a) Parallel Bar Dips - 3x10
2b) TRX Inverted Row - 3x9

3a) TRX Bodyweight Extensions - 3 sets
3b) KB Curl w/ Towel - 3 sets

Today I'm taking it easy, which means I'll go for a brisk walk for about 40 minutes.

In case you missed the posts on my other blog, here they are:
Not Everyone Can Deadlift
Do What You Suck At

Doing Work!

2011-03-07T18:14:00.003-05:00

I hope everyone had a great weekend!

I have some exciting news to announce. But not today. Soon . . .

As I write this I am smelling my dinner cook. I put a grassfed beef roast in the crock pot this morning with a bunch of veggies, and I've been smelling it for 10 hours now. Looking forward to enjoying that in a few minutes.

Here's today's training:

AM Training Session
1) Jump squat w/ weight vest - 3x10

2a) Walking lunge w/ weight vest - 3x12
2b) Negative ab wheel rollout - 3x8

PM Training Session
1a) Push press - 90x6, 80x7, 75x12
1b) Rack pullup - 4x10

2a) BB Shrug - 3 sets
2b) 1 arm KB clean & press - 2x10

Both training sessions lasted about 25 minutes, excluding warm-ups.

I hope you got your week off to a great training start!

Training Update

2011-03-04T12:58:00.002-05:00

Yesterday I didn't get on the computer once. It was great - I need to do that more often.

Here is Wednesday's training:

AM Session:
1) Broad Jump - 5x5
2a) Reverse Lunge w/ sandbag held in zercher position - 3x12/10/10
2b) Kettlebell swing - 3x15
3) Hanging Knee Raise - 2x12

PM Session:
1) Hang Clean - 90x5x5
2a) Press - 85x2x4, and then 2 back off sets
2b) Chinups - 4 sets

Here is what I've done so far today:
1) Squat - 135x2x5 (squats are coming along nicely)
2a) Good Morning - 90x3x10
2b) Hanging leg raise - 3x8

Tonight I'm going to do some suspended push-ups and bent over barbell rows.

Also, make sure you check out Not Everyone Can Deadlift.

Have a great weekend!

Back to Sumo Deadlifting

2011-03-01T16:16:00.002-05:00

So yesterday I pulled sumo for the first time in 3+ months. I didn't set any PRs, but everything went really well.

AM Training:
1) Sumo Deadlift - worked up to 265x3 (could have pulled it 2 more times at least, but stopped there)
2a) Glute Bridge - 3x10-12
2b) TRX Bodysaw + Pike - 3x10

PM Training:
1a) Floor Press - 125x3, 120x2x3
1b) TRX Inverted Row - 5 sets

2) Parallel Bar Dips - 2x10

3a) TRX Bodyweight Extension - 4 sets
3b) Towel Curl - 4 sets

I also made Shepherds Pie for dinner, and it was absolutely amazing! I may have to share the recipe. Speaking of recipes, check this out => Quick Yummy Recipe.

Today's Training

2011-02-25T18:29:00.002-05:00

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

2011-02-24T11:31:00.002-05:00

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

2011-02-21T17:11:00.003-05:00

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

2011-02-18T14:22:00.002-05:00

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

2011-02-17T14:40:00.003-05:00

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

2011-02-15T14:55:00.002-05:00

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

2011-02-14T14:52:00.003-05:00

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

2011-02-04T15:19:00.002-05:00

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

2011-02-03T16:19:00.002-05:00

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

2011-02-01T15:35:00.002-05:00

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.

Deadlifting

2011-01-31T16:24:00.003-05:00

Since I'm taking next week off from strength training all together, I'm going hard and heavy this week. Next week we'll be having fun in the snow. Instead of snowboarding, I'm going to give skiboarding a try. Looks like a ton of fun.

1) Deadlift - 215x7, 265x1

2a) Full Squat - 5x10
2b) Hanging Leg Raise - 5x6

In a little I'm going to head back out to the garage for some barbell shrugs.

In other exciting news, we have been house hunting for a few months now, and hopefully that will all be over with this week. We'll see . . .

Presses, Chins & Other Upper Body Stuff

2011-01-28T14:33:00.002-05:00

Another great training day to finish up this week.

1a) Press - worked up to an easy 70 x 8
1b) Chins - did a set between each warm-up and work set of presses

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

The whole workout took about 30 minutes.

Tomorrow is going to be a day filled with house hunting and probably some great food as well.

Have a wonderful weekend, everyone!

Hill Sprints & Lifting

2011-01-27T14:54:00.003-05:00

Yesterday I planned on going for a nice long walk, but the icy and snowy roads changed all of that. So instead I ran 20 easy hill sprints in the yard.

Today's Training:
1) Power Clean - 95 x 5 x 3 (95#, 5 sets, 3 reps) I suck at these

2) Squat - worked up to 110 x 7 These were really easy, and that's a good thing. My new squat stance is coming along nicely, and I expect to get quite a bit stronger at these in the near future.

3a) Deadlift off 2" Board - 145 x 5 x 10
3b) Ab Wheel Rollout - 5 sets 11-10 reps each

Later on today I'll head back out to the garage and do some shrugs. I need to work on my traps.

In case you missed it, check out yesterday's blog post on my other site => Random Thoughts.

Upper Body Training

2011-01-25T16:01:00.002-05:00

Another great training day for the books.

1a) Floor Press - worked up to 100 x 8
1b) Wipe Grip Pullups - 5 x 5

2a) Press - 56 x 5 x 10
2b) Neutral Grip Pullup - 5 x 10

3) Hill Sprints - 6

Once again, you don't need a lot of exercises to get great results. In my opinion, everyone would be better off if they simplified their training and used a handful of exercises.

Training Stuff

2011-01-24T17:25:00.003-05:00

On Saturday we ran some hill sprints in the snow. Good times.

So . . . I was scheduled to deload this week, but I'm postponing it until a couple of weeks from now because I'll be away snowboarding, and I highly doubt I'm going to make it a priority to strength train that week.

Today's Training-

1) Deadlift - worked up to an easy 205x7: felt really light today

2a) Full Squat - 85 x 5 x 10
2b) Hanging Knee Raise - 5 x 12

3) Barbell Shrug - 5 x 10 (yes, I'm giving my traps some extra attention)

Got the whole workout done in about 40 minutes, excluding warm-up.

The number of exercises you use is not important, but using the BEST exercises is important.

Get more done with less.

This Week's Training Highlights

2011-01-21T16:53:00.002-05:00

Here is a training highlight from this week's workouts.

Things are coming along nicely. I'm still using less weight on squats while focusing on my form since I tweaked my stance and squat depth.

It was a nice 20 degrees this week, so I was wearing multiple layers of clothes, but I loved every second of it!

Today's Training
1a) Press - 80x5, 90x 2 singles
1b) Neutral Grip Chins

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

3) Hill Sprints in the Snow! - 6 sprints

This Week in Training

2011-01-20T16:01:00.001-05:00

So I haven't posted my last two workouts and haven't put up a new post on my other website.

My computer started to crap out the other day, so I bought a new one yesterday and I've been setting it up today. I'm not tech savvy, so it's taking a while.

Tuesday Workout
1a) Floor Press - 115 x 5, 125 - couple singles
1b) Wide Grip Pullups

2a) Standing Press - 5 x 10
2b) Neutral Grip Chins - 5 sets

3) Hill Sprints - 6

Today's Workout
1) Squat - 125 x 5, 145 - single

2a) Deadlift off 2" Board - 140 x 5 x 10
2b) Ab Wheel Rollout - 5 x 10

I'm putting together a video of highlights from this week's training. I'll have that posted tomorrow.

Deadlifts & Squats

2011-01-17T16:26:00.002-05:00

It's a rainy day here, and still cold.

Today's training:

1) Deadlift - 230x5 (felt great), 245 x 1, 255 x 2 x 1

2a) Full Squat - 5 x 10
2b) Hanging Knee Raise - 5 sets

While that may look easy, it's was tough. Five sets of squats is tough, even when using a light weight.

It's all about training economy and getting results.

Upper Body Training & Sprints

2011-01-14T14:51:00.001-05:00

Another cold, but beautiful day here in Western Kentucky. Perfect for training.

1a) Press - worked up to 70 x6
1b) Wide Grip Chins - 5 x 4

2a) Press - 5 x 10
2b) Chins - 5 sets

3) Hill Sprints - 6 Easy sprint up the hill, walk back down, repeat

I didn't push my main work sets too hard this week, but that means next week I'll kick things up a notch before taking a deload week.

Don't miss No Nonsense Body Transformation Part 2.

Have a great weekend, everyone!

Squat Training

2011-01-13T14:54:00.001-05:00

Oh yeah, buddy. It was back to bundling up to train in the cold. Today is the coldest day so far this week - low 20s! I wore 3 long sleeved shirts, a hoodie, and 3 pairs of pants. But I loved every second of it.

1) Squat - worked up to 110 x 6. I recorded my squat sets to check on my form again. I'm hitting just below parallel before squatting back up. It's still little difficult to stop this early, but I'm getting better at it.

I could have easily squatted that weight for more reps, but right now I'm really focusing on my form.

2a) Full Squat - 80 x 4 x 10
2b) Ab Wheel Rollout - 4 x 11

3) Hill Sprints - 6

Got the entire training session done in about 40 minutes.

In case you missed it yesterday, head on over to my blog and check out No Nonsense Body Transformation Part 1.

More Cold Weather Training

2011-01-11T14:45:00.001-05:00

Just finished up another great training session in the cold. It's even colder today and we have some snow on the ground. I love it!

1a) Floor Press - worked up to 100 x 6
1b) Neutral grip chins - 7 x 4

2a) Parallel bar dips - 5 sets
2b) TRX Inverted Rows - 4 x 12

3) Hills sprints in the snow - 6 (thanks goodness for cleats!) Today I sprinted up the hill at about 50% intensity, walked back down, and sprinted back up.

Today's Training & What I'm Working On

2011-01-10T15:26:00.001-05:00

I hope everyone had an amazing weekend. I spent time with my family, ate some great food, watched a lot of football, and ran hill sprints in the numbing cold - and loved every second of it.

It's 20-something degrees here and I finished up my workout a little while ago. I had to wear two pairs of pants, two long sleeved shirts and a hoodie to stay warm. Call me crazy, but I LOVE winter. I love the numbing cold and having to bundle up. I could live like this all year long.

Anyway, on to today's training session:

1) Deadlift - 205 x 5

2a) Deadlift from 2" deficit - 140 x 4 x 10
2b) Hanging Knee Raise - 4 x 12

3) Hill Sprints - 6

Today I want to share with you the two main projects I am working on. Head on over to the other blog and check it out => What I'm Working On.

Presses, Chins & Sprints

2011-01-07T14:51:00.000-05:00

It's Friday, and that means military presses for me.

1a) Press - worked up to 75 x 5, and then did a few singles with 85lbs
1b) Chins

2a) Press - 5 x 10
2b) Chins with various grips - 5 sets

3) Hill Sprints - 6

It's cold and cloudy outside today, and I love it. People think I'm crazy but I love winter. For some reason I love bundling up in multiple layers, walking outside to my home gym in the garage, and lifting some heavy weight.

I will be very sad to see winter go.

Hope everyone had an amazing weekend!

Next week I'll share with you some projects I'm working on.

Squat Day

2011-01-06T15:14:00.002-05:00

So today I decided to record my squat workout. I did it for the primary reason of analyzing my squat technique, but I decided to share it with you as well. I'll explain a few things below.

Today's training session:

1) Squat - worked up to 115 x 5 Once again, I know I suck at squatting. Right now I am dropping the weight and focusing on improving my form. As you see in the video, I go well below parallel. For this squat my feet are in a wider stance, and it's my goal to hit parallel and then come back up. I need to stop a little shorter. The reason for this is because I want to get stronger in this lift.

2a) Full Squat - 75 x 4 x 10 (75lbs, 4 sets, 10 reps) Again, I dropped the weight and just busted out 4 sets of full squats. The differences between my full squat and regular squat are that I squat all the way down (obviously) and my feet are a little closer together.

2b) Ab Wheel Rollout - 4 x 10

3) Hill Sprints - 6

I still need to tweak my squat form a little, but things are coming along nicely. Slowly, but surely.

Back to Basics Part 2, and a Rant

2011-01-05T11:37:00.000-05:00

No training for me today.

In fact, I'm going to go for a nice long walk here in a few minutes. Other than that, my activity today will consist of playing with the dog.

Head on over to NiaShanks.com and check out Back to Basics Part 2. I share some important information that you don't want to miss.

Train Hard. Eat Smart. Get Results.

Floor Presses & More

2011-01-04T16:02:00.001-05:00

Today's training session:

1a) Floor Press - 110 x 4, 115 - 3 singles
1b) Neutral Grip Chins - 9 x 3

2a) Parallel Bar Dips - 5 x 8
2b) TRX Inverted Rows - 4 x 10

3) Hill Sprints - 6

I have to do a thorough warm-up before sprinting, mostly for my ankles. I broke my right ankle when I was younger, and it takes a lot of warming up to get it feeling good, especially in cold weather.

I'm not performing my sprints at 100% intensity; more like 6-8/10 level. I really enjoy sprinting, and my hips and ankles feel great the next day.

Tomorrow I'm just taking it easy - that means going for a nice long walk in the morning and then playing some football without my dog throughout the day.

Deadlift + Video

2011-01-03T16:27:00.002-05:00

So I started off the New Year with some hill sprints. What did you do?

It's back to training today, and I'm starting from scratch. Now that I'm training in my **NEW** home gym, I'm "starting over" in a way. I know how much the bar weighs and how much each plate weighs - this can vary in gyms. There have been times when I thought I was using a 45lb bar when it was really 40lbs or a little less. That may not sound like a big deal, but combine that with plates that aren't properly weighted (a 45lb plate really being 41 lbs, etc) and you can have a big problem.

1) Deadlift - 215 x 5, 235 - 3 singles

2a) Deadlift from 2" Deficit - 135 x 4 x 10
2b) Hanging Knee Raise - 4 sets

3) Hill Sprints - 6

Here's a video with clips from today's training.

Great way to start the week.

I'll have more information on my training in the next couple of days.

Oh, and today is THE LAST DAY to get Fat Loss Detour for a big discount.

Upper Body Training & Sprints

2010-12-31T15:14:00.002-05:00

Started off the morning walking around and then playing football with my dog.

1a) Press - 75 x 3 x 3, 65 x 8 Again, I took the weight down
1b) Various Grip Chins - a lot

2a) Parallel Bar Dips - 4 x 7
2b) Various Grip Chins - a lot

3) Hill Sprints - 6 sprints

I really missed sprinting so I did them twice this week. I love running and my legs and hips feel great afterward, even into the next day.

After the training session I played some more football with my dog.

Just a reminder - the sale on Fat Loss Detour ends tomorrow. Don't miss it.

Happy New Year, everyone! Have a great weekend and be safe.

Squats & Sprints

2010-12-30T13:48:00.002-05:00

Today's training session:

1) Squat - 115 x 3 x 4 I altered my stance a little and stopped once I just broke past parallel. I'm keeping the weight really light and focusing on my form. I suck at squatting, but I'm determined to change this. Deadlifting is still my main priority, so I'm going to work up slowly with my squat.

2a) Double Kettlebell Full Front Squat (one kettlebell in each hand held at shoulders) - 3 x 10

2b) Ab Wheel Rollout - 3 x 10

3) Hill Sprints - 6

I completed the entire workout in a little under 30 minutes, excluding warm-up.

I finished things up by playing some football with my dog. This consists mostly of me punting the football and her retrieving it. : )

There's a reason why I'm lowering my training weights and stopping my sets with a couple of reps "left in the tank".

Why???

Find out here => Check Your Ego

Floor Presses & Upper Body Stuff

2010-12-28T13:36:00.003-05:00

First thing this morning I went for a 30 minute walk with a weight vest. I would estimate the weight I used to be about 15 pounds or so.

Then a few hours later I performed this upper body training session:

1) Floor Press - 95 x 8, 105 x 2 x 3 (105lbs, 2 sets, 3 reps each)

2a) Pushup w/ weight vest - 4 x 10
2b) TRX Inverted Row - 4 x 10

3a) TRX Triceps Extensions - 4 sets
3b) BB Curl - 4 sets

Great training session. Everything felt great.

Don't forget, Fat Loss Detour is on sale at a discounted price until January 1st, 2011.

Back to Training!

2010-12-27T13:50:00.002-05:00

I hope everyone had an amazing Christmas! We had an EPIC time this weekend. : )

So last week I deloaded, which means I back in the swing of things this week.

I kept the weight down and focused on my form since I took last week easy.

1) Rack Pull - 255 x 2 x 5
2) Deadlift - 225 x 3, 185 x 7

3a) RDL - 135 x 3 x 10
3b) Hanging Knee Raises - 4 sets

Everything went great, and I LOVE training in my own garage gym.

By the way . . . Fat Loss Detour is on sale until January 1st, 2011. This is the first sale I have ever had since the debut last year. If you are curious about trying Fat Loss Detour, now is the time. CLICK HERE.

Merry Christmas!

2010-12-24T13:32:00.002-05:00

So today was the last day of my deload week. Now it's time to finish baking and go hang out with the family.

Good food. Great company. I couldn't be happier. Oh, and definitely some football. ; )

Here's what I did a little while ago:

1) Deadlift - just did really light deadlifts 135 x 3 x 3

2a) Push Press - light sets of 5 reps
2b) Chins - 4 reps per set

3a) Parallel Bar Dips
3b) Chins

Kept everything light and easy.

Merry Christmas, everyone!

Deload . . . Almost Done

2010-12-23T13:36:00.002-05:00

So yesterday I just did an easy bodyweight workout. I considered going for a walk, but I wanted, and needed, a change of pace. So I did some jumps, pushups, etc. Nothing too strenuous, just enough to get the blood pumping and to get me moving.

Today I did a quick and easy lower body deload.

1) Snatch Jumps - sets of 5
2) Full Squat - sets of 5
3) Goblet Squat - 3 x 10

Quick and easy. I can tell my body needs the deload week, although I am quite ready for it to be over so I can start lifting heavy once again.

Make sure you check out Part 2 of my interview => The Best Exercises, Fat Loss and Cardio Myths.

Now I'm about to go house hunting once again. Probably the last time for the rest of this year.

Upper Body Deload

2010-12-21T16:05:00.001-05:00

So, even though I have a new toy to play with, I still managed to make myself perform my scheduled deload workout.

1) Floor Press - just worked up to 85 x 2 x 5

2a) Pushups - 4x
2b) Inverted Rows - 4x

Quick and simple.

It's been a very busy day for me so far, and I'm still not done.

Have a great day!

My Awesome Gift!

2010-12-20T16:24:00.002-05:00

First off, today started the first day of my deload week.

Here's what I did:

1) BB Snatch Jump - did a few sets of 5 reps
2) Deadlift - 135 x 5, 145 x 5, 155 x 5
3a) Trap Bar Deadlift - 3 sets
3b) Steep Decline Situp - 3 sets

Jump Rope Intervals to finish it off.

I just got done putting together my Christmas gift. It only took 2 hours. : )

If we're friends on Facebook, CLICK HERE to check it out. If we're not friends yet, go to http://facebook.com/niashanks.

Upper Body Training & The Dark Side of Cheat Days

2010-12-17T14:53:00.001-05:00

Happy Friday, everyone!

I hope you had a wonderful week and have a fun and exciting weekend planned.

Here's what I did today:

1a) Push Press - worked up to 90 x 6
1b) Chins

2a) Press - 60 x 2 x 10, 55 x 2 x 10
2b) Chins - 80 total

3a) Close Grip Floor Press - 95 x 2 x 6, 85 x 10
3b) DB Curl - 15 x 3 x 11

Now head on over to my other website and check out The Dark Side of Cheat Days.

Squats & My Awesome Christmas Gift

2010-12-16T15:51:00.002-05:00

Great training session today.

1) Full Squat - 115 x 6, 95 x 3 sets

2a) Back Extension - 45 lbs x 4 sets
2b) Hanging Knee Raise - 4 x 11

Short and sweet.

Now on to my AMAZING Christmas gift I got today.

I'll give you a hint . . . it weighs 300 pounds. : )

Today I got a 300 pound barbell set. To say I'm excited is an understatement. I get Part 2 of the Christmas gift on Monday. It too weighs almost 300 pounds. ; )

Upper Body Training & Diet Confusion

2010-12-14T15:16:00.003-05:00

First, today's training session.

1) Floor Press - worked up to 105 x 7

2a) DB Bench - 4 x 10
2b) DB Row - 4 x 10

3a) DB Extensions - 3 x 11
3b) DB Hammer Curl - 3 x 11

The entire workout took about 40 minutes.

If there is one thing that confuses people more than anything else, it's nutrition. Head on over to my blog and check out Death to Diet Confusion. That should help make things simple and stress-free.

Got Deadlifts?

2010-12-13T16:20:00.002-05:00

Oh yes, today was deadlift day.

1) Deadlift - 235 x 3

2) Trap Bar Deadlift - 195 x 4 x 10 (195lbs, 4 sets, 10 reps each)

3) Steep Decline Situp - 4 x 10

Short and sweet, but quite tough.

That's it for today. : )

Training & This Year's Beautiful Badass

2010-12-10T16:01:00.003-05:00

First of all, head on over to my website and check out the Beautiful Badass of the Year.

Yep, she is AWESOME!

Now on to today's training session:

1a) Barbell Push Press - 85 x 7, 75 x 7 Once again I kept the weight a little lighter and focused on being explosive
1b) Chins - done before and between sets of push presses

2a) BB Press - 55 x 4 x 10
2b) More Chins - 72 total

3a) Close Grip Floor Press - 90 x 2 x 8, 85 x 10
3b) DB Curl - 3 sets

Great training session to end the week. : )

Squats & Posterior Chain Work

2010-12-09T15:47:00.002-05:00

Hello and happy Thursday, everyone.

Wow. I have some exciting news that I really want to share, but it's going to have to wait. I'm still putting some loose ends together, and once everything is good to go, I'll tell you what it is.

Anyway, on to today's training session.

1) Full Squat - worked up to 115 x 2 x 5 (115lbs, 2 sets, 5 reps). Once again, I focused on each rep being fast and explosive. Yes, I know that's not a lot of weight, but squatting is not my strength - literally.

2a) 45 Degree Back Extension - 35 x 4 x 11
2b) Hanging Knee Raise - 4 x 11

I was in and out of the gym in about 50 minutes, and that included a warm-up.

Tomorrow I'm going to reveal This Year's Beautiful Badass. Don't miss it. : )

Upper Body Training

2010-12-07T15:30:00.001-05:00

Happy Tuesday to everyone!

I just finished up a great upper body training session.

1a) Floor Press - 100 x 7, 90 x 7 Again, I focused on keeping the reps fast and explosive
1b) Chinups - 4 x 6 Again, each rep was explosive

2a) TRX Pushup - 4 x 10
2b) Inverted Row - 4 sets

3a) Lying DB Ext - 3 sets
3b) DB Hammer Curl - 3 sets

Tomorrow I'm going house hunting. : )

Let There Be Deadlifts

2010-12-06T16:34:00.002-05:00

Judging by the title of this post, I'm sure you're able to figure out my training session from earlier today.

1) Deadlift - worked up to 225 x 7 Everything felt great
2) Trap Bar Deadlift - 190 x 4 x 10 (190 lbs, 4 sets, 10 reps each)
3) Steep Decline Weighted Situps - 4 x 10

That was it, but it was plenty. : )

Right now I'm making an awesome stew for tonight's dinner and getting some work done.

Tomorrow I'm going to reveal The Beautiful Badass of the Year. Don't miss it.

Presses and Chins

2010-12-03T13:20:00.002-05:00

Today's training session was a great way to end the week, training wise. I had to train a little earlier today because I have plans later this afternoon.

1a) Press - worked up to 75 for 3 reps. My best press is 85 pounds for 6 reps, so you can tell that this set doesn't look impressive. However, I focused on keeping my reps as fast and smooth as possible.
1b) Chins - I performed sets of chins between each set of presses

2a) Press - 4 sets of 8-10 reps
2b) More Chins

3a) Close Grip Floor Press - 90 x 2 x 7 (90 lbs, 2 sets, 7 reps), 85 x 9
3b) DB Curl - 3 sets

Once again, I didn't eat before training because I wasn't hungry. My performance wasn't effected at all. And I am NOT telling you to train fasted. I'm just telling you what I'm doing.

I eat when I'm hungry. It's as simple as that.

Squats & Christmas Gift Ideas

2010-12-02T14:46:00.002-05:00

First, today's training session. And then, some great Christmas gift ideas.

1) Full Squat - worked up to 115 x 5. Each rep was explosive and I stopped the set when my speed slowed down. Just doing this for something different.

2a) Back Extensions - 4 x 10
2b) Hanging Knee Raise - 4 x 10

Completed the entire workout in about 40 minutes.

Check out these Christmas Gift Ideas. There's all kinds of great ideas to get for the special people in your life, or to add to your personal wish list.

Floor Presses

2010-11-30T15:28:00.002-05:00

So, I felt like doing something a little crazy today. Since the weather has gotten colder I have noticed that I don't get hungry in the morning. In fact, for the past couple of weeks I have been making my morning shakes much smaller, and they're even a struggle to finish since I'm not hungry at that time.

Today I didn't eat before training simply because I wasn't hungry and I wanted to see how my training session would be effected. Everything went fine and I felt excellent.

I'm not telling you this because I think you should train in a "fasted" state. I simply prefer to eat when I'm hungry, and since I wasn't hungry this morning, I didn't force myself to eat before training.

I know, I know. Dozens of people would tell me it's stupid to train when I haven't eaten in 14+ hours.

"You'll lose muscle"
"You'll put your body in a catabolic state"
"You'll throw off the rotation of the earth"

Look . . . I don't care anymore about all of these "rules" that people have to follow.

I wasn't hungry this morning so I chose not to eat. Big damn deal. If it affects my performance in any way, then I'll change things. But until then, I'm not concerned about training "in a fasted state".

Anyway, on to today's training session.

1a) Floor Press - worked up to 115 for 3 reps. I suck at floor presses so I figure I should work on them. It was an easy 3 reps but I focused on keeping my speed up for each rep -- no "grinding" out reps.
1b) Chins - I performed 3 chins between each set of floor presses. I performed each rep explosively and kept the volume low. I just did this for a little extra "volume" on chinups.

2a) TRX Pushups - 4 x 10
2b) Inverted Rows - 4 x 10

3a) Lying DB Extension - 3 x 10
3b) DB Hammer Curl - 3 x 10

Great training session.

Deadlifts and More Deadlifts

2010-11-29T17:10:00.001-05:00

Happy Monday, everyone!

I got my week off to a great start with some deadlifts. : )

1) Deadlift - 215 x 7, 195 x 7

2) Trap Bar Deadlift - 185 x 4 x 10 (185 lbs, 4 sets, 10 reps each)

3) Steep Decline Situps - 4 x 10

I hope everyone had an excellent Thanksgiving weekend. Be on the lookout for a great blog post sharing some Christmas gifts ideas. I should have it up in the next day or two.

Quick Morning Workout

2010-11-26T12:13:00.002-05:00

I did my workout earlier than usual today because I have plans this afternoon. No . . . I am NOT going shopping for Black Friday deals. In fact, I am avoiding those areas at all costs.

1) Trap Bar Deadlift - 4 x 8

2) RKC Plank - 3 sets

Quick workout but effective nonetheless.

I hope all my American friends had a wonderful Thanksgiving yesterday!

Upper Body Training & Beautiful Badass-ness

2010-11-24T14:47:00.001-05:00

First off, make sure you check out today's guest post at The Fat Solutions. You can check it out by CLICKING HERE.

There's some great stuff there along with 2 awesome Beautiful Badass videos. : )

Now on to today's training session.

1a) TRX Pushups - 4 x 10
1b) Inverted Rows - 4 sets

2a) 1 Arm DB Overhead Press - 3 sets
2b) Wide Grip Pulldown - 3 sets

3a) Close Gip Floor Press - 90 x 2 x 6, 85 x 2 x 8 (85 lbs, 2 sets, 8 reps each)
3b) DB Hammer Curl - 4 sets

That's all for today.

Happy Thanksgiving, everyone!!!

Deadlifting

2010-11-23T16:05:00.002-05:00

So . . . today's workout didn't go as well as I had hoped. Next week I am going to start performing deadlifts on Mondays. I want to do them first thing in the week while I'm as fresh as possible.

1) Deadlift - worked up to 255 for a single and then did a few more singles at 245 and 225

2) Good Morning - once again, I kept these on the lighter side and focused on my form 75 x 12, 85 x 2 x 10

3a) Leg Press - 2 sets
3b) Negative Ab Wheel Rollout - 2 x 10

That was it for today.

Since the gym is closed on Thursday I'm going to perform my other upper body workout tomorrow.

Upper Body Training

2010-11-22T17:27:00.002-05:00

I hope everyone had an amazing weekend. It's hard to believe that Thanksgiving is in a few days!

I started today off with a brisk 30 minute walk outside.

Here is today's training session:

1a) Standing Press - 75 x 2 x 8 (75lbs, 2 sets, 8 reps each), 65 x 9/8
1b) Chinups - 55 total, 5 reps each set

2a) Parallel Bar Dips - 4 x 8
2b) Inverted Row - 4 sets

3a) Lying DB Extension - 3 sets
3b) DB Curl - 3 sets

That was it for today. As you can tell I increased the volume by adding an extra set to the first 4 exercises (except for chins which were even more sets).

Tomorrow I deadlift. : )

Cleans, Zercher Squats & Good Mornings

2010-11-19T14:55:00.002-05:00

First thing this morning I went for a 40 minute walk. These are a great way to start the day.

1) Power Clean - 95 x 2 x 3 (95lbs, 2 sets, 3 reps each), 100 x 5 x 3

2) Zercher Squats - 85 x 2 x 8, 70 x 10 I haven't don't these in a very long time but wanted to do something different as well as a lower body exercise that didn't load my spine.

3) Good Mornings - 75 x 3 x 10 Again, I haven't done these in a very long time. I kept the weight light and focused on my form because my hamstrings are still sore from Tuesday's training session.

4a) Hanging Leg Raise - 2 sets
4b) RKC Plank - 3 x 30 seconds

I learned about the RKC plank from my friend Brett Contreras. It's similar to a traditional plank except your elbows are further out infront of your head instead of directly under your shoulders. This makes it much more difficult. Make sure you squeeze your butt and abs really hard throughout the movement. If you can't hold a traditional plank for at least 60 seconds, I wouldn't try this on just yet.

Not quite sure yet what's going on this weeked, but I'm sure there will be some racquetball involved. : )

Have a wonderful weekend!

Pushups, Rows & More Upper Body Stuff

2010-11-18T16:13:00.002-05:00

First off, if you haven't checked out the 2nd edition of Beautiful Badasses, you can do so HERE. And please feel free to send me some of your own videos for future BB editions.

First thing this morning I went for a 40 minute walk. It was about 40 degrees outside. I absolutely loved it. ; )

And today's strength training:

1a) TRX Pushups - 4 sets
1b) Inverted Rows w/ Palms Up Grip - 4 sets

TRX pushups are quickly becoming one of my favorite upper body exercises. Not only do they build a strong chest, shoulders, triceps, and core, but they are great for improving shoulder health. If you don't have a TRX, I highly suggest you get one or tell someone to get you one for Christmas. You can get them HERE.

2a) Standing 1 Arm DB Shoulder Press - 3 sets I stood with my feet very close together. This really hammered my abs.
2b) Pullups - 3 sets

3a) Close Grip Floor Press - 4 x 8 (4 sets, 8 reps each)
3b) DB Hammer Curl - 4 sets

As you can see I have increased the number of repetitions performed for each exercise as well as the overall volume. I'm switching things up for a while to see what happens.

More Beautiful Badasses

2010-11-17T16:18:00.002-05:00

Head on over to The Fat Solutions and check out Beautiful Badasses 2nd Edition.

If you are a Beautiful Badass and want to get in on the fun, check out that post and you'll see how you can be in future BB editions.

Have a great day, everyone!

Sumo Deadlifts, RDLs & Leg Press

2010-11-16T16:06:00.003-05:00

Today's training went well. Here's what went on a couple of hours ago.

1) Sumo Deadlift - worked up to 275 for 4 singles. I could have pulled more but didn't increase the weight since I haven't pulled sumo in well over a month or two.

2) RDL w/ 35lb plates for increased ROM - 175 x 10, 165 x 10, 155 x 12

3a) Leg Press - 3 sets 12-15 reps (I wanted to do something different, so I chose the leg press. Haven't done this in over a year but really enjoyed the change up)

3b) Negative Ab Wheel Rollout - 2 x 10

3c) Steep Decline Situp - 2 sets

I'm doing a few things differently in my training. Namely using lighter weights (except for deadlifts) and performing different exercises. Hopefully this provides some good results.

Tonight I'll probably play racquetball and tomorrow is a recovery day - that means a nice walk outside.

Oh and one more note. I've increased my daily caloric intake in an effort to gain some muscle. We'll see how this turns out.

Back to Training

2010-11-15T14:32:00.002-05:00

So, I deloaded last week.

I ran hill sprints 3 times last week and played some racquetball, but that was it. My body was in desperate need of rest and recovery.

But today I am back at it. : )

This morning I went for a 35 minute brisk walk to get the day started.

Here's what I just finished up at the gym:

1a) Standing BB Press - 80 x 7, 75 x 7, 65 x 8
1b) Chinups - Bodyweight + 10 lb x 7, bodyweight x 2 x 8 (bodyweight, 2 sets, 8 reps each)

2a) Parallel Bar Dips - 3 x 8
2b) Inverted Row - 3 sets

3a) Bodyweight Extensions - 3 x 10
3b) DB Curl - 3 sets

I didn't feel incredibly strong today, but that's usually the case my first week back after a deload. Everything felt fine but I was just thankful to be lifting some weights again.

During this training phase I'm going to keep the weight a little lighter on every training day excepting when I deadlift. I really want to get my deadlift up as much as possible so I'm going to cut back on everything else to make sure that happens.

Tomorrow it's back to deadlifting.

Time to Deload

2010-11-09T10:41:00.002-05:00

As much as I hate to do it, it's time for a deload week.

I won't lie. I hate deloading. I would love to train hard and heavy every week, forever. But, that simply can't happen without bad consequences.

It's been too long since my last deload, so this week I'm taking it easy.

Yesterday I did a very light and easy bodyweight upper body warm-up. Today and for the rest of the week, however, I think I'm going to ditch the gym all together and give my body a break from lifting. I haven't done that in months, if not more than a year.

So this week I'm going to run some hill sprints and play a lot of racquetball.

I'll keep you updated on what all I do this deload week.

It's only Tuesday and I'm already looking forward to next Monday so I can lift something HEAVY!

Meth & Training (Just Read On)

2010-11-05T16:09:00.002-04:00

I'll tell you why the word "meth" is at the beginning of this post in a moment.

But first on to today's training session:

1) Speed Deadlift w/ 35lb Plates - 175 x 10 singles

2) Front Squat - 105 x 6, 85 x 12

3) Power Clean - 95 x 5 x 3 (95lbs, 5 sets, 3 reps each) I wanted a change of pace today so I decided to do some power cleans. It was fun, and that is just what I needed

4a) Hanging Leg Raise - 2 x 8
4b) Steep Decline Situp - 2 x 10

Tomorrow we're going to go hiking again.

To find out why I'm talking about meth, check out Meth. And Why People Don't Get Results.

A New Favorite Exercise

2010-11-04T15:24:00.002-04:00

So, I have a new favorite exercise. Well, it's not entirely new because I've done it in the past, but just started doing it again a couple of weeks ago.

Suspended pushups. Since I've started performing these instead of barbell bench presses, my shoulders feel excellent and my lower back hasn't been as "touchy". If you've never done them before, I highly suggest you give them a try.

On to today's training session.

1a) TRX (suspended) Pushup - 3 x 7, 1 x 12
1b) Chest Supported Rows with Neutral Grip - 4 sets

2a) 1 Arm DB Overhead Press - 30 x 9, 25 x 11
2b) Wide Grip Pullups - 2 x 6

3a) Bodyweight Triceps Extensions - 2 x 11
3b) Fat Bar Curl - 2 sets

That workout took 40 minutes, not including warmups.

Voting & Deadlifting

2010-11-02T16:13:00.002-04:00

First thing this morning I drove into town to vote. I hope you did as well. But, please, know who and what you are voting for. I am constantly amazed at how many people vote but don't have a damn clue what the people they vote for believe in and the direction they want to take their state and the country.

Vote. But vote SMART. Know your beliefs and values, and vote for the people who believe the same thing.

Anyway, that small rant is over. On to today's training.

1) Deadlift - 225 x 36 reps No, I didn't do all 36 reps at once. I did a series of triples, doubles, and singles until I got 36 reps. I wanted to do something different today, and this was just the ticket. : )

2) BB Shrug - 195 x 2 x 10

3a) Negative Ab Wheel Rollout - 2 sets
3b) Steep Decline Situps - 2 sets

Gym Observation:
In the gym this afternoon I saw some people that aren't usually there at that time. One guy was deadlifting 405 from a 4 inch deficit for reps. I was so impressed; not because of the weight he was using, but because I actually saw someone in the gym deadlifting besides me!

This guy lifts hard and HEAVY. And you know what, this guy looks way better than 99% of the guys I see in the gym every week. There's a lesson here - lifting heavy works.

Hiking & Training

2010-11-01T16:30:00.002-04:00

I hope everyone had a wonderful weekend.

We spent Saturday exploring a local state park and had a lot of fun hiking and enjoying a beautiful day out in the fresh air and sunshine. I highly recommend you explore your state parks as well. On Sunday we played frisbee golf and watched football. Great weekend.

Here's what I did a little while ago:

1a) Standing BB Press - 85 x 6/5, 75 x 9
1b) Weighted Chinups - 25 x 2 x 5 (bodyweight + 25 lbs, 2 sets, 5 reps each), bodyweight x 10

2a) Parallel Bar Dips - 2 x 10
2b) Inverted Rows - 2 x 12

3a) Rope Pulldown - 2 sets
3b) DB Hammer Curl - 2 sets

Great training session, but I'll have to change up a few exercises next week.

Tomorrow I deadlift. And vote.

If you're an American, please remember to vote tomorrow. And please vote with intelligence.

Lower Body Training

2010-10-29T16:24:00.002-04:00

I finished up my last training session of the week a little while ago.

1) Speed Deadlift w/ 35lb plates for greater ROM - 170 x 10 x 1 (10 singles)

2) Front Squat 105 x 3 x 5 (105 lbs, 3 sets, 5 reps each), 85 x 10 This was my first time doing front squats in months. I needed a change of pace from back squats.

3a) RDL w/ 35lb plates for greater ROM - 185 x 2 x 8
3b) Steep Decline Situps - 2 sets

This weekend we're going to explore a local state park and do some hiking and bouldering. Other than that, I also plan on spending some time at a local park playing frisbee golf and maybe throwing around the football.

I hope everyone has a great weekend!

Upper Body Training & Losing Weight Without Exercise

2010-10-28T16:19:00.002-04:00

First things first - make sure you check out today's blog post at The Fat Solutions => Yes, You Can Lose Weight Without Exercising.

Now, on to today's training session.

1a) TRX Pushup - 3 x 6, 1 x 12 (I adjusted the height of the TRX to make the sets more or less challenging)

1b) Chest Supported Row - 4 sets

2a) 1 Arm DB Overhead Press - 2 sets

2b) Chinups - 2 sets

3a) TRX Extensions - 2 sets

3b) Fat Bar Curl - 2 sets

Afterwards, I played some racquetball.

Right now I'm enjoying training with slightly higher reps on my upper body training days. My lower back doesn't feel as fatigued and I'm enjoying the change of pace.

Tomorrow, I squat.

I Love Deadlifts : )

2010-10-26T15:14:00.003-04:00

Oh Tuesdays. How I love them because I get to deadlift! ; )

Got this morning started off in an interesting way - thunderstorms and tornado warnings, and no electricity for a while.

Now on to today's training session:

1) Rack Pull from mid shin - 275 x 2 x 5 (275 lbs, 2 sets, 5 reps each)

2) Deadlift using 35lb plates for greater ROM - 215 x 8

3a) DB Shrug - 2 sets
3b) Negative Ab Wheel Rollout/On Knees - 10/10, 10/10 (I did 10 negative ab wheel rollouts, rested a few seconds, and then did 10 rollouts from my knees, for 2 sets)

Working on a great new blog post that should be up tomorrow. Don't miss it.

Hiking, Football & Training

2010-10-25T16:34:00.002-04:00

So this weekend we spent a lot of time outside. On Saturday we had a cookout at a local park, threw the football, and I spent some time playing with my nieces.

On Sunday we went hiking and then watched Tennessee whoop the Eagles. : )

Great weekend filled with family and fun.

Now on to today's training:

-40 minute walk this morning

And then I did this a few hours later:

1a) Standing Press - 85 x 6/5, 75 x 9

1b) Weighted Wide Grip Pullups - 10 x 2 x 6 (bodyweight + 10 lb plate, 2 sets, 6 reps each), bodyweight x 9

2a) Parallel Bar Dips - 10/8

2b) Inverted Row - 12/10

3a) Rope Pulldown - 2 sets

3b) DB Hammer Curl - 2 sets

Tonight I'm going to play some racquetball.

No Results After Years of Training + Today's Training Session

2010-10-22T15:45:00.003-04:00

I saw a guy at the gym today that I used to see practically everyday at a different gym five years ago.

This guy trains really hard every week and never misses a workout, and I know he eats really well. He busts his butt every time he's in the gym.

But . . . he looks exactly the same as he did 5 years ago. He hasn't gotten any bigger, and I don't know if he's gotten any stronger. Five years have passed, and he looks the exact same.

Now, he may be fine with this and he may not want to get any bigger. However, he has always trained with bodybuilding splits - a day for legs, chest, backs, arms, etc. He trains with a lot of volume and traditional bodybuilding techniques (drop sets, pre-fatigue, etc).

Here's the lesson - if he trained for strength and focused solely on big, compound movements, and decreased the volume, I guarantee he could add several pounds of muscle to his frame.

For the majority of the population, bodybuilding splits are worthless. Use total body workouts or upper/lower body splits. That's it.

Now on to today's training session.

1) Speed Deadlift with 35 lb plates (for greater ROM) - 165 x 10 x 1 (165 lbs, 10 singles)

2) Squat - 140 x 7, 155 x 2, 120 x 10

3) RDL w/ 35 lb plates - 185 x 8

4) Steep Decline Situps - 3 sets

Tonight I'm going to play racquetball, and tomorrow we're going to mess around at the local park playing basketball, soccer, football, and whatever else we can think of doing. : )

Have a great weekend, everyone!!!

A Little Change Up for Today's Upper Body Session

2010-10-21T16:49:00.002-04:00

For yesterday's activity I went for a brisk 40 minute walk in the morning. I can't think of a better way to start the day than a nice walk in the beautiful Fall weather. Later on I washed and waxed my truck for a good 3.5 hours. That was more of a workout than I thought it would be.

Okay, so I changed things up a little for today's upper body training session. This is normally my bench day, but I'm taking a break from heavy bench presses for a while. Yes, I say that now, but I very well may change my mind in the next couple of weeks.

I'm trying to give my lower back a break during the week so I can go all-out on my deadlifts. Benching like a powerlifter (with an arch in your back) can make me feel beat up if I do it too heavy too many weeks in a row. My main concern right now is getting a bigger deadlift, so I'm willing to scale back on everything else to accomplish that goal.

So on that note, here's what I did today.

1a) TRX Pushup - 5 x 8 (5 sets, 8 reps each)

1b) Chest Supported Row - 5 sets

2a) TRX Extensions - 3 x 10

2b) Fat Bar Curl - 3 sets

This was a higher volume day than normal, but I wanted to give my body and joints a break from heavy lifting. I kept the pase quicker than normal, and really enjoyed that training session.

Afterwards I played a little racquetball, and I may end up playing again tonight.

Deadlifting in My New Vibrams

2010-10-19T15:59:00.002-04:00

Here's the training session I finished up a little while ago.

1) Deadlift singles, 255 x 3 singles, 265 x 1

2) Rack Pull - 295 x 5, 275 x 6

3) Negative Ab Wheel Rollout/On Knees - 9/9, 9/9

Tough training session so I didn't do anything else afterwards.

Make sure you check out Calling All Beautiful Badasses.

More Pressing & Pullups

2010-10-19T10:53:00.002-04:00

Oops.

I forgot to post yesterday's workout. I'll get to that in a second.

On Saturday we went to Garden of the Gods in Southern Illinois for some hiking and craziness. I wanted to be a little crazy and climb on some rocks and see how far I was willing to push myself. I didn't do anything too crazy, but had an amazing time. The weather was perfect and it was so beautiful there. I posted some pictures on my Facebook page.

That reminds me: are we friends on Facebook? If not, go HERE.

Here's what I did yesterday to kick of this training week.

1a) Standing BB Press - 90 x 4 x 3 (90 lbs, 4 sets, 3 reps each), 70 x 10

1b) Weighted Wide Grip Pullup - 10 x 2 x 5, bodyweight x 9, chinup bodyweight x 9

2) Rope Pushdown - 3 sets

After that I played some racquetball.

One more thing, make sure you check out Calling All Beautiful Badasses. I want YOUR videos or videos of a Beautiful Badass that you know.

Squats & Hiking

2010-10-16T09:42:00.002-04:00

I forgot to post yesterday's training. Oops.

Here's what I did yesterday afternoon to finish up this weeks' training.

1) Squat - 140 x 6, 150 x 3, 120 x 8

2) RDL (I used 35lb plates for greater ROM) - 175 x 10

3) Steep Decline Situp - 20 lbs for 2 sets

After that, I played racquetball for a while.

Next week I'm going to add speed deadlifts back in on this day.

Okay, now I'm off to go hiking! ; ) Have a great weekend, everyone!

Vibrams, Bench Pressing & Racquetball

2010-10-14T16:39:00.003-04:00

I got my first pair of Vibram FiveFingers yesterday. I absolutely love them and look forward to wearing them tomorrow when I do squats and RDLs. I highly recommend them.

On to today's training:

1a) Bench - 135 x 4 x 2 (135lbs, 4 sets, 2 reps each), 120 x 5, 115 x 8

1b) DB Row - 60 x 11, 65 x 7, 55 x 12

2) Fat Bar Curl - 3 sets

After that I played racquetball for 30 minutes. My mind was going crazy and I came up with some great topics for blog posts at The Fat Solutions. Stay tuned. : )

Deadlifting

2010-10-12T15:56:00.003-04:00

1) Deadlift - worked up to 255 for 3 singles

2) Rack Pull - 285 x 2 x 6 (285 lbs, 2 sets, 6 reps each)

3a) BB Shrug - 190 x 2 x 12
3b) Negative Ab Wheel Rollout/Rollout on Knees - 9/9, 8/8

After that I played racquetball for a while. Last week I think I did too much volume on the deadlifts. I'm going to cut down on the volume with my deadlifts, and probably my squats and see what happens.

Presses & Pull-ups

2010-10-11T15:40:00.002-04:00

I had a wonderful weekend. On Saturday we played frisbee golf. I'm not really good at it, but it sure is fun. It's nice to get outside, enjoy the fresh air, get some sunshine, and enjoy a fun activity with excellent company.

Oh, and to make things better, the Titans whooped the Cowboys yesterday!

On to today's training.

First thing this morning - 30 minute brisk walk

Training:
1a) Standing Press - 90 x 3 x 3 (90 lbs, 3 sets, 3 reps each set)

1b) Wide Grip Pullups - 3 x 8, Chinups - 2 x 8

2) Cable Pressdown - 90 x 3 x 10

After that I played some racquetball.

I can tell a difference from cutting out the finishers from my training and instead going for brisk walks a few times each week in the morning and doing more fun activities. I'm enjoying the change for now. : )

FULL Squats & More

2010-10-08T16:45:00.003-04:00

Another great day of training to end the week.

1) Squat - 140 x 2 x 4 (140lbs, 2 sets, 4 reps each), 120 x 6 I've been asked before how low I squat. Technically you could say I perform full squats; I got well below parallel. Why? Because stopping when my hips are just below my knees doesn't feel natural. Besides, I have the mobility to perform full squats, so the real question is "why not"?

2) RDL - I used 35lb plates for these to get a great range of motion - 145 x 12, 155 x 10

3) Steep Decline Weighted Situps - 2 sets

After that I tried to play a little racquetball. It's very tough to do after squats. : )

Oh, and for today's eating:
Meal 1 - Breakfast shake (similar to yesterday but I used frozen mixed berries this time)

Meal 2 (post workout) - cereal again; I wanted something quick and easy

Meal 3 - to be determined; I'm going out tonight and I'll probably get some salmon with steamed veggies. May not sound all that great, but I love it. Oh, and probably some coconut shrimp as well. ; )

Have a great weekend everyone!

Bench, Rows, & Curls

2010-10-07T16:30:00.002-04:00

Yesterday I went for an easy 45 minute walk in the morning. Great way to recover from the heavy deadlifts I did the day before.

Here's what I did a little while ago:

1a) Bench Pin Press - 135 x 4/3 (135 lbs, 4 reps 1st set, 3 reps 2nd set), 140 x 1, 145 x 1

1b) DB Row - 60 x 2 x 10, 50 x 15

2a) Bench - 120 x 6, 115 x 7

2b) Fat Bar Curl - 3 sets

3) I did a few sets of singles with deadlifts with 135 pounds. Nothing tough or strenuous by any means; I was just working on my form.

After that I played racquetball for a little while. I am completely addicted to it. : )

As for what I ate yesterday:
Meal 1 - 3 scrambled Organic eggs, sliced tomato, grapes and a plum
Meal 2 - Banana with peanut butter and more grapes
Meal 3 - Veggie soup and some popcorn

Here's what I've had so far today:
Meal 1 - Fruit & spinach shake. This was made with mixed frozen fruit (peaches, mangoes, pineapple, strawberries, and blueberries), vanilla soy milk, a ripe banana, and a few handfuls of Organic spinach

Meal 2 - 2 bowls of frosted mini wheats with almond milk. So damn good.

Meal 3 - I haven't had it yet, but it will be the leftover veggie soup and probably some fruit

Tomorrow, I squat. : )

What I'm Eating, Heavy Rack Pulls & Other Stuff

2010-10-05T17:01:00.003-04:00

Okay, once again I've been requested to post some meals I eat each day. So to kick it off, I'll share with you what I've had today and what I'm going to eat for dinner tonight.

First Meal - fruit & spinach shake: sounds kinda nasty, I know. But, I promise you can't taste the spinach. I started off with about a cup of vanilla soy milk, a cup or so of mixed frozen berries (strawberries, raspberries, blackberries, and blueberries), and then I threw in a ripe banana and some more blueberries. I blended that really well and then I added several dashes of cinnamon and a couple large handfuls of organic spinach. Blend until smooth and enjoy. : )

Second Meal - generic frosted mini wheats with unsweetened almond milk. This has always been my favorite cereal so I still have it about twice a week, usually after my lower body training sessions.

Tonight's Dinner - I'm gonna make us some omelets with organic eggs (WHOLE eggs, not egg whites), potatoes, green peppers, onions, mushrooms, and tomatoes. I also like to add some salsa on top. Yummy goodness. If I'm still hungry after the omelet I'll eat some fruit; probably grapes or a plum.

As you can see I prefer to eat 3 meals each day, not the typical "5-6 small meals" that most fitness experts recommend.

Okay, so now you got a glimpse of what I eat, so let's get on to today's training session.

1) Rack Pulls just below the knees - 285 x 3 x 5 (285 lbs, 3 sets, 5 reps each set)

2) Deadlift - 225 x 8

3a) BB Shrug - 185 x 2 x 10

3b) Negative Ab Wheel Rollout & Then Rollouts from Knees - 8-8, and 8-8. I performed 8 reps of negative ab wheel rollouts, rest a couple of seconds, and then performed 8 sets of rollouts from my knees. I did that twice.

After the training session I played a little bit a racquetball. I didn't have a whole lot of energy since I trained deadlifts.

Tomorrow is a much needed rest day. : )

Back to Training Hard & Heavy

2010-10-04T16:02:00.002-04:00

After a deload week it felt great to get back to lifting hard and heavy.

Here's how I started off this week of training

First thing this morning: 30 minute brisk walk

This afternoon:
1a) Standing Pin Press starting with bar at nose level - 95 x 5/4 (95 lbs, 5 reps on the first set, 4 reps on the second set), 100 x 3 singles

1b) Pullups with various grips - 5 sets

2) Standing Press - 75 x 8/7

3) Cable Pressdown - 3 sets

Quick and tough workout. Afterward I played racquetball; that is one of my favorite activities lately.

Couple of Notes: I am not going to be performing any more finishers for a while (burpees, swings, etc). Instead I am going to go on brisk walks a few mornings per week and focus on more enjoyable physical activities like hiking, racquetball, pick up basketball, etc. You don't have to "exercise" to lose weight and improve your health. Find an activity you enjoy and do it!

Last Days of Deload Week

2010-10-01T16:53:00.003-04:00

Okay, so today's training session was the last one for this deload week.

Thursday's Training Session:
1a) Parallel Bar Dips - 4 sets
1b) Inverted Rows - 4 sets

Those sets were done with bodyweight, and no where near failure.

Friday's Training Session:
1) Squat - 4 sets with light weight
2) Ab Wheel Rollouts - 2 easy sets

I'm ready to get back to lifting hard and heavy.

Have a great weekend!

Deload Week

2010-09-29T11:35:00.002-04:00

As I told you last week, I am taking a deload week to recover from the last few weeks hard training.

Here's what I've done so far this week.

Monday
30 minute walk in the morning

1a) Standing 1 Arm DB Press - 4 easy sets
1b) Pullups - 4 sets 6 reps each

That was it.

Tuesday
1) RDL - 3 easy sets
2a) Reverse Lunge from 4 inch Step - 3 easy sets
2b) Decline situp - 3 easy sets

20 minute walk in the afternoon

Today
I just finished up a 35 minute walk

Like I said, it's a very easy week. I'm making sure my muscles, joints, and nervous system get a break from the hard and heavy lifting. Next week I'll be back at it in full swing, and hopefully stronger since I'm deloading this week.

Check out today's new post at The Fat Solutions => You Should NOT Train for Fat Loss.

Speed Deadlifts & Squats

2010-09-24T15:35:00.002-04:00

Today's training session:

1) Speed Deadlift - 175 x 10 x 1 (175 lbs, 10 singles)

2) Squat - 135 x 5 x 5 (135 lbs, 5 sets, 5 reps)

3) Negative Ab Wheel Rollout - 27 total reps done over 5 sets

That may not look like a tough workout, but it definitely was. Especially the squats.

This weekend I'll be doing some fun stuff, and hopefully you will be too. Remember, you don't have to "exercise" to lose body fat and be healthy. Find a new activity (or an old one) and get into it.

Next week I won't be doing any heavy lifting and I'll be using some different exercises to serve as a "deload" week.

Have a wonderful weekend!

Bench Press & Rows

2010-09-23T17:30:00.003-04:00

I finished up today's training session a couple of hours ago.

1a) Bench Pin Press from Middle Position - 145 x 5, 150 x 3

1b) DB Row - 60 x 3 x 8 (60 lbs, 3 sets, 8 reps each), 50 x 12

2) Bench Press - 125 x 2 x 5, 105 x 8

3) EZ Bar Curl - 3 sets

Oh, and check out this awesome Breakfast Shake Recipe. I had it again this morning. So delicious.

Next week I may omit the finishers I have been performing at the end of my workouts and instead focusing on more enjoyable activities like racquetball, tennis, frisbee, hiking, etc. I may also throw in a few morning and/or evening walks.

Tomorrow, I squat. : )

Last Two Training Days

2010-09-21T15:33:00.002-04:00

I forgot to post yesterday's training session, so here it is:

1a) Standing Press from Pins (forehead height) - 102 x 2 x 3 (102 lbs, 2 sets, 3 reps each), 95 x 5,
Regular Standing Press - 87 x 3, 70 x 10

1b) Chins Various Grips - 6 sets

2) Cable Pressdown - 2 sets

3) DB Hang Snatch - 20 x 15/12/10 (20 lb DB, 15 reps 1st set, 12 reps 2nd set, 10 reps 3rd set)

And here is today's training session that I finished up a little while ago:

1) Sumo Rack Pull - 315 x 5/4 From this height the bar is a few inches below my kneecaps.

2) Sumo Deadlift - 255 x 6

3) Reverse Lunge from 4" Step - 75 x 8 reps each leg

4a) Hanging Leg Raise - 10/9
4b) Steep Decline Situps - 15/13

I'm going to continue to train very hard this week and then next week I'll take sort of a "deload" week. You'll see what I mean next week when I post my training.

Speed Deadlifts, Squats, & Rollouts

2010-09-17T14:53:00.003-04:00

Something I have observed these past several weeks: by focusing my energy and efforts on a few basic exercises, I don't get worn out after a few weeks of training like I used to. Very interesting, and I love it.

Today's training to finish up the week:

1) Speed Deadlift - 170 x 10 x 1 (170 lbs, 10 sets, 1 rep each)

2) Squat - 130 x 5 x 5

3) Negative Ab Wheel Rollout - 5 x 5

Short and sweet. No conditioning work or finisher today, because I'm going to PLAY tonight and this weekend instead of exercise. : )

Bench Presses & Rows

2010-09-16T15:40:00.002-04:00

Today's Training:

1a) Bench Pin Press - from chest 135 x 4/3, midrange - 145 x 4/3
1b) DB Row - 4 sets

2a) Bench - 115 x 10, 125 x 2
2b) EZ Bar Curl - 3 sets

3) 1 Arm DB Hang Snatch - 25 x 15

Check out yesterday's blog post at The Fat Solutions => Lose Fat & Improve Your Health by Playing, Not Exercising.

Trying a New Exercise

2010-09-14T14:52:00.003-04:00

Deadlifts. I absolutely love them.

Here is what I finished up a little while ago:

1) Sumo Rack Pull - 305 x 2 x 5 (305 lbs, 2 sets, 5 reps each) This is my first time ever doing sumo rack pulls. I'm going to keep them in for a while and see what effect they have on my pull from the floor.

2) Sumo Deadlift - 265 x 4

3) DB Reverse Lunge - 25 lb DBs x 10 reps each leg

4a) Hanging Leg Raise - 2 x 9
4b) Steep Decline Situp - 2 x 14

Time to rest and recover.

Presses and Chins

2010-09-13T16:51:00.002-04:00

Happy Monday to everyone!

Here's what I did a couple of hours ago.

1a) Standing Pin Press - from forehead 105 x 1, 100 x 3 x 3 (100 lbs, 3 sets, 3 reps each). Regular Press - 85 x 6, 70 x8

1b) Chinups - 10 lb plate 2 x 8, bodyweight x 10/8

2) Triceps Pushdown - 2 sets

3) Burpee - 3 x 15

Tomorrow, I deadlift. : )