Trying a New Exercise

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

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. : )

Squats, Abs, and Swings

Okay, so I just finished up another great training session to end the week.

1) Speed Deadlift - 165 x 10 x 1 (165 lbs, 10 sets, 1 rep each) It's been a while since I've done speed deadlifts, but I wanted to add them back in to see if they help improve my deadlift

2) Squat - 125 x 5 x 5

3) Negative Ab Wheel Rollout - 5 x 5

4) Finisher: DB Swing - 40lb DB x 5 x 16 x 50 seconds rest (40 lb DB, 5 sets, 16 reps each, rest 50 seconds between sets)

Tomorrow I'll go for a walk or play tennis for some fun, light activity. After that, I'm going to take it easy, eat some great food, watch football, and spend time with excellent company.

Have a great weekend!

Bench Pressing

I started getting a cold last night, but despite that I still had a great training session. Even though you may not feel 100%, you can still have amazing workouts. I felt a little worn down on my way to the gym, but after my warm-up I felt really good. Sometimes you just need to get in the gym and do the work, whether you "feel like it" or not.

Today's training:

1a) Bench Press Pin Press (just above chest) - 130 x 5, 135 x 3. Pin Press (middle) - 145 x 2 x 3

1b) Chest Supported Row - 50 x 7, 40 x 10, 30 x 13/10

2a) Bench Press - 115 x 9/6

2b) EZ Bar Curl - 3 sets

3) Finisher: Advanced Burpees - 2 x 7

Speaking (or typing rather) of Advanced Burpees, check this out => The Best Fat Burning & Conditioning Exercise.

Upper & Lower Body Training

I didn't post yesterday's upper body training session, so here it is:

1a) Press from Pins (nose level) - 97 x 2 x 3 (97 lbs, 2 sets, 3 reps), 102 x 1, Regular press - 80 x 7, 65 x 12

1b) Weighted Chinups - 10 x 8/7/7/6

2) Cable Pressdown - 2 sets

3) Finisher: Advanced Burpees


And here is what I just finished up a little while ago:

1) Deadlift - worked up to 260 for a single. My form didn't feel all that great, so I stopped there

2) Rack Pull - 265 x 6, 275 x 2 x 5

3a) Hanging Leg Raise - 2 x 8
3b) Steep Decline Situp - 2 sets

4) Finisher: Advanced Burpees

I forgot how much I liked doing advanced burpees. They are very tough, but VERY effective for conditioning.

Got Squats?

Just finished up the last training session of this week.

1) Squat - 155 x 3 singles, 145 x 2 x4 (145 lbs, 2 sets, 4 reps each), 125 x 8, 115 x 10

2) Negative Ab Wheel Rollout - 9/8/7
In case you're wondering what this one looks like, here's Bret Contreras performing the exercise:

Great exercise, but very tough.

3) Finisher: DB Swing - 45 x 5 x 16 x 60 seconds rest (45 lb DB, 5 sets, 16 reps each, rest 60 seconds between sets)

I hope everyone enjoys the holiday weekend!

Upper Body Training & The Ultimate Fat Burning Exercise

I just finished up my upper body training session.

1a) Bench Press - 127 x 5, 125 x 5, 135 x 1

1b) Chest Supported Row - 4 sets

2a) Pin Press - 135 x 5, 140 x 3

2b) EZ Bar Curl - 3 sets

3) Finisher: Advanced Burpees with Chinup This is my favorite fat burning and conditioning exercise. Here's an old demo video showing how to perform this exercise:



Great training session. Fast and effective.

Here's something else for you to check out: A Workout Plan for Those with Limited Time to Train