Tuesday 7/27/2010: Flying Farmer Pull-ups

SETUP / EQUIPMENT:

- 2x 50# KBs

- pull-up bar

WORKOUT:

1) 50 meters of flying burpees (as far as I know, the flying burpee was first developed by Gym Jones. It is similar to a regular burpee, but instead of the vertical jump and clap after the push-up, you execute a broad jump [jump as far forward as you can])

2) 50 meters of farmer carry @ 2x 50# KBs

3) 10 pull-ups

REPEAT 1)-3) 3X for a TOTAL of 150 meters of flying burpee + 150 meters of farmer carry + 30 pull-ups.

DURATION:

- 20 minutes

COMMENTS:

This workout may not look like much on paper (that's how I felt this morning), but the flying burpees are an absolute killer! The thing about the flying burpees that makes them so hard is that you're not doing a certain number of them, you're doing a certain distance of them...this means that you want the broad jump to be for as great a distance as possible, but extremely long broad jumps require a lot of leg power, and the legs were zapped pretty quickly.

At the end of this workout, I was pretty spent from head to toe.

Monday 7/26/2010: Box, dip & hang

SETUP / EQUIPMENT:

- 24" box

- pull-up / dip bar

WORKOUT:

1) 20 box jumps @ 24" box + 20 dips + 20 hanging KTEs; 2 rounds

2) 15 box jumps @ 24" box + 15 dips + 15 hanging KTEs; 2 rounds

3) 10 box jumps @ 24" box + 10 dips + 10 hanging KTEs; 2 rounds

4) 5 box jumps @ 24" box + 5 dips + 5 hanging KTEs; 2 rounds

For a TOTAL of 100 box jumps + 100 dips + 100 KTEs

DURATION:

- 20 minutes

COMMENTS:

This was a great exercise today. After a long weekend of not working out, the box jumps were surprisingly not as bad as I thought they would be. The dips got pretty tough about half way through the workout, and the hanging KTEs always make the abs burn... feel the burn!

Thursday 7/22/2010: Man-makers & Abs

SETUP / EQUIPMENT:
- 2x 25# DBs
- 14# medicine ball

WORKOUT:
1) 10x man-makers @ 2x 25# DBs. A man-maker is like a Burpee while holding weights throughout the entire movement. The differences betweeen a man-maker and a burpee (other than the DBs) are that when you go from the standing position to the up push-up position (before the push-up) you do a one-arm row with each arm, and when you stand back up after the push-up, you execute a clean and press with both DBs (instead of a jump and clap with the burpee)
2) 30x rage ball @ 14# medicine ball
3) 30x 2-count flutter kicks

REPEAT steps 1-3, 5 times for a TOTAL of 50x man-makers + 150x rage ball + 150x flutter kicks

DURATION:
- about 25 minutes

COMMENTS:

I was completely spent after 4 rounds of these exercises, and I very nearly decided to call it good after only 4 rounds. (I think the man-maker and the Turkish get-up must be related, because they are both complete killers). This was a great way to start the morning!

Wednesday 7/21/2010: Row and Bench

SETUP / EQUIPMENT:

- Bench press benches (incline, decline, and flat) with Olympic bar and weights

- Rowing machine with weight

WORKOUT:

1) 60x row @ 50# + 10x incline bench press @ 95#

2) 60x row @ 50# + 10x flat bench press @ 115#

3) 60x row @ 50# + 10x decline bench press @ 135#

4) 60x row @ 50# + 10x flat bench press @ 115#

5) 60x row @ 50# + 10x incline bench press @ 95#

For a TOTAL of 300x row + 50x bench press

DURATION:

- 20 minutes is a pretty good pace

COMMENTS:

Although I mostly like to do more cardio / total body type workouts, this bench press and rowing exercise is a great upper body one (it becomes more total body if you have an actual rowing machine like a Concept II because you'll use your legs far more than row exercises on a weight machine).

The bench press has always been one of my least favorite weight lifting exercises because I've never been able to bench press a lot of weight. I have long arms and smaller shoulders, and I need to be careful with how much weight I bench because whenever I try to increase the weight too quickly I tend to strain the tendons in my shoulders. In my opinion, it's always better to do more repetitions with less weight (while exercising a full ROM) than to use a lot of weight and potentially injure yourself ... if you're injured you won't be able to get any good workouts in until you recover.

Tuesday 7/20/2010: Deadlift - Lats - Pecs

SETUP / EQUIPMENT:

- Olympic bar with weight

- Lat pull-down machine

- parallel bars

WORKOUT:

1) 20x deadlift @ 135# + 20x lat pull-down @ 100# + 20x push-ups between parallel bars (parallel push-ups)

2) 15x deadlift @ 135# + 15x lat pull-down @ 100# + 15x parallel push-ups

3) 10x deadlift @ 135# + 10x lat pull-down @ 100# + 10x parallel push-ups

4) 5x deadlift @ 135# + 5x lat pull-down @ 100# + 5x parallel push-ups

For a TOTAL of 50x deadlift + 50x lat pull-down + 50x parallel push-ups

DURATION:

- about 15 minutes

COMMENTS:

Remember to always spot the high wall when doing deadlifts so you don't throw out your back. I like to really focus on my legs and glutes when I'm doing deadlift, since this is where the power of the lift comes from (if you're feeling the deadlift more in your back than in your legs and glutes, it's because you're form is off).

When doing lat pull-downs, don't fall into the trap that many people do by pulling the bar down to the base of the back of your neck. I don't know why this is taught as the proper way to do a lat pull-down, but this type of pull-down can cause injury. The more-correct way to execute a lat pull-down is to pull the bar down in front of you to about chest level.

Monday 7/19/2010: Get-up - Pull - Press

SETUP / EQUIPMENT:

- 2x 25# DBs

- Pull-up bar

WORKOUT:

1) 10x (5x each side) Turkish Get-ups (TGUs) @ 25# DB + 10x pull-ups

2) 8x TGUs @ 25# DB + 8x pull-ups

3) 6x TGUs @ 25# + 6x pull-ups

4) 4x TGUs @ 25# + 4x pull-ups

5) 2x TGUs @ 25# + 2x pull-ups

BONUS: 30 second descending push press ladder @ 2x 25# DBs. Do 10 push press first 30 seconds, 9 next 30 seconds, 8 next 30 seconds, until you do 1 rep in the last 30 seconds. This will give you a TOTAL of 55 push press @ 2x 25# DBs in 5 minutes.

DURATION:

- 20 minutes

COMMENTS:

Turkish Get-ups are always one of my favorite exercises for a total-body workout. Any workout that includes TGUs has got to be a pretty good workout in my opinion.

Thursday 7/15/2010: Easy Abs in the Hotel Room

SETUP / EQUIPMENT:

- None needed

WORKOUT:

1) 30x crunches + 5 push-ups

2) 30sec V sit + 5 push-ups

3) 30sec up push-up position + 5 push-ups

4) 30sec supine leg lift (lay on back and keep feet extended and 6" off the floor) + 5 push-ups

5) 30sec right plank + 5 push-ups

6) 30sec left plank + 5 push-ups

7) 30sec front plank + 5 push-ups

8) 30sec rest

REPEAT 1)-8) 3X for a total of 90x crunches + 115x push-ups + 1.5 min of all ab exercises

DURATION:

- 16 minutes

COMMENTS:

This is one of the best workouts I like to do whenever I'm away from home because I can get up and get in a great and quick abdominal workout right in the hotel room.

Wednesday 7/14/2010: 40-30-20-10

SETUP / EQUIPMENT:

- 14# medicine ball

- 2x 25# DBs and a squat box with a bar

- 2x 20# DBs

- Lat pull down machine

WORKOUT:

1) 40x rage ball @ 14# medicine ball

2) 30x bob and weave @ 2x 25# DBs

3) 20x push press @ 2x 20# DBs

4) 10x lat pull downs @ 100#

REPEAT 1)-4) 3X, for a total of 120x rage ball + 90x bob and weave + 60x push press + 30x lat pull downs.

DURATION:

- about 15 minutes

COMMENTS:

At the end of this workout I was pretty spent, but probably could have pushed through one more round. I think I'll make this 4 rounds instead of 3 rounds next time.

Tuesday 7/13/2010: Thank Goodness for Industrial Fans

SETUP / EQUIPMENT:

- Pull-up / Dip bar

WORKOUT:

1) 15 burpees + 30 squats; (3 rounds)

2) 10 pull-ups + 2 dips

3) 8 pull-ups + 4 dips

4) 6 pull-ups + 6 dips

5) 4 pull-ups + 8 dips

6) 2 pull-ups + 10 dips

for a TOTAL of 45 burpees + 90 squats + 30 pull-ups + 30 dips

DURATION:

- 15 - 20 minutes

COMMENTS:

Yesterday I took home my towel from the gym, but I forgot to put a clean towel back in my gym bag this morning. Unfortunately, I didn't realize that I didn't have a towel until after I got done working out. Fortunately, there are a couple of industrial fans in the mens' locker room, so I was able to take my shower and then fan dry myself. I must remember to bring a clean towel tomorrow.

Monday 7/12/2010: The Legs ... They Burn

SETUP / EQUIPMENT:

- Olympic bar with weight

- 24" box

WORKOUT:

1) 25 deadlifts @ 135# + 50 box jumps @ 24" box

2) 15 deadlifts @ 135# + 30 box jumps @ 24" box

3) 10 deadlifts @ 135# + 20 box jumps @ 24" box

for a TOTAL of 50 deadlifts @ 135# + 100 box jumps @ 24" box

DURATION:

- about 15 minutes

COMMENTS:

This exercise was a good one to get the day started (especially after the weekend) because it gets the legs all pumped and burning. Oh what a wonderful feeling!

Thursday 7/8/2010: Hot Day in the Gym

SETUP / EQUIPMENT:

- Squat box with Olympic bar and weight

- Weight Bench

- 45# KB

WORKOUT:

1) 20x squats @ 115# + 20x laying KTE; 5 rounds

2) KB swing descending ladder @ 45# -- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DURATION:

-15 - 20 minutes

COMMENTS:

Here in Richmond, VA we have been hit with a nice heat wave. Apparently yesterday was the 104 degrees, and was the 4th record-setting hot day in a row (all over 100 degrees). I don't know if the gym was trying to save energy, or if their AC unit is malfunctioning, but it was stinking hot inside the gym today.

Wednesday 7/7/2010: Tabata and Turkish stuff

SETUP / EQUIPMENT:

- 2x DBs @ 20#, 1x DB @ 25#, 1x DB @ 30#, 1x DB @ 35#

- 14# medicine ball

WORKOUT:

1) Tabata push press @ 2x 20# DBs (4 minutes)

2) Tabata ball slam @ 14# medicine ball (4 minutes)

3) Turkish get-ups:

- 8x each side @ 25# DB

- 5x each side @ 30# DB

- 2x each side @ 35# DB

DURATION:

- 15 minutes

COMMENTS:

The Turkish get up is still one of my favorite (and least favorite) exercises. It is one of my favorite because it is such a good exercise for strengthening the core, but it is one of my least favorite because it takes so much out of me.

Thursday 7/1/2010: 10 Minute Circuit

SETUP / EQUIPMENT:

- 50# KB

- Pull-up bar

WORKOUT:

1st "lap") 20x KB swing @ 50# + 15x Knee-to-elbows (KTEs) + 10x push-ups + 5x squats @ 50#

2nd "lap") 15x KB swing @ 50# + 10x KTEs + 5x push-ups + 20x squats @ 50#

3rd "lap") 10x KB swing @ 50# + 5x KTEs + 20x push-ups + 15x squats @ 50#

4th "lap") 5x KB swing @ 50# + 20x KTEs + 15x push-ups + 10x squats @ 50#

DURATION:

- about 10 minutes

COMMENTS:

This morning I saw a lady in the gym walking on the treadmill while wearing a dress shirt and matching ankle length skirt ... I've never thought of that sort of clothing as being good for working out in, but I'll have to give it some more thought ... it was interesting anyhow.

Wednesday 6/30/2010: Chest & Row

SETUP / EQUIPMENT:

- Incline, decline, and flat benches with Olympic bar and weight

- Rowing machine (or weighted rowing station)

- Dip bar

WORKOUT:

1) 10x butterfly press @ 80# + 75x row @ 50#

2) 10x incline bench press @ 95# + 75x row @ 50#

3) 10x flat bench press @ 115# + 75x row @ 50#

4) 10x decline bench press @ 135# + 75x row @ 50#

5) 10x dips + 75x row @ 50#

DURATION:

- about 20 minutes

COMMENTS:

I find it a conflict of interest to be a gym rat and a chain smoker. I don't smoke, and I never have, but most people I know that are concerned with fitness don't smoke either. However, their is a guy at the gym (a gym rat) most mornings when I go, and the guy is a chain smoker. This morning he stopped in the middle of his workout to go smoke, and when he came back in, he made the place smell of ass and ashtrays. Gross!!!

On another note, I finally did it...I don't know if it's because I'm getting old, or if it's because I was just tired after this morning's workout...but when I was getting dressed this morning after my workout and shower, I leaned over to blouse my pants and thought to myself, "I wonder what else I can do while I'm down here." I must be getting old!

Tuesday 6/29/2010: Increasing Difficulties

SETUP / EQUIPMENT:

- Olympic bar with weights in a squat box

- Pull-up bar

- 24" box

WORKOUT:

1) 10x hand stand push ups (place feet high on wall and do push-ups), 15x front squat @ 75# (hold the bar in front of you and do normal squats)

2) 20x pull-ups, 15x military press @ 75#

3) 30x burpees, 15x deadlift high pull @ 75# (pull the weight from deadlift position to just under the chin)

4) 40x V sit-ups, 15x regular squat @ 75#

5) 50x box jumps @ 24" box

DURATION:

- 15 - 20 minutes

COMMENTS:

This workout didn't seem like it was going to be all that much when I looked at the piece of paper this morning (I print off several weeks of workouts and keep them in my desk at work so I can just go in and grab a sheet every morning on my way to the gym), but once I got into the workout I found out that it was pretty intense after all.

I was feeling pretty good until the 30 burpees, and then I started to get tired pretty quickly. The 40 V sit-ups were uncommonly difficult this morning, and the 50 box jumps made for fun walking afterwards.

Monday 6/28/2010: Back on the Wagon

SETUP / EQUIPMENT:

- Pull-up / Dip Bar

WORKOUT:

1) 5x Pull-ups + 10x Push-ups + 15x Squats accomplished in 1 minute

REPEAT: 6x in 6 minutes

Rest for 2 minutes

2) 5x Dips + 10x Push-ups + 15x Squats accomplished in 1 minute

REPEAT: 6x in 6 minutes

TOTAL: 30 Pull-ups, 30 Dips, 120 Push-ups, & 180 Squats in 14 minutes

DURATION:

- 14 minutes

COMMENTS:

After a long weekend and a late night last night, this was a great exercise to get back on the wagon with.

Wed. 6/23/2010: 400 Little Things for a Happy Hump Day

SETUP / EQUIPMENT:

- 2x 15# DBs

- Dip bars

- Squat box with Olympic bar and weight

- 40# KB

WORKOUT:

1) 50x push press @ 2x 15# DBs

2) 25x push-ups

3) 25x dips (assisted if necessary)

4) 50x sit-ups

5) 25x deadlift @ 115#

6) 25x squats @ 40# KB

REPEAT 2x for a TOTAL of 400 reps

DURATION:

- 20-25 minutes (maybe faster if you're not dragging

COMMENTS:

This morning I was truly dragging. I don't know what it was, but everything seemed to take longer and my body felt more tired than usual. I took my own advice, though, and when things were feeling harder, rather than trying to rush through the exercise to be done with it, I slowed down and made sure to get quality reps accomplished.

On a separate note, I've got to take my second test in my MBA accounting course today ... wish me luck!

6/22/2010 -- "10 and a half" Minutes of Ab Exercise

SETUP / EQUIPMENT:

- Pull-up bar

- 25# KB

WORKOUT:

1) 30 sit-ups (in 30 seconds) + 5 push-ups

2) 30 seconds of v-sit (sit with legs and upper body forming the letter v) + 5 push-ups

3) 30 seconds of up push-up position + 5 push-ups

4) 30 seconds of tuck hang from the pull-up bar + 5 push-ups

5) 30 seconds of left plank + 5 push-ups

6) 30 seconds of right plank + 5 push-ups

7) 30 seconds of front plank + 5 push-ups

REPEAT 3x for a TOTAL of 630 seconds of Ab exercises + 105 push-ups

BONUS:

- Squat ladder (1-10) with 25# KB: 1 squat (hold 1 sec @ bottom), 2 squats (hold 2 sec @ bottom), 3 squats (hold 3 sec @ bottom) ... 10 squats (hold 10 sec @ bottom)

COMMENTS:

The abs, arms, and chest should definitely be burning after the Ab workout and push-ups. The squat ladder is like the cherry on top of your banana split ... have fun walking afterwards!

6/21/2010 -- "300 light" (inspired by Gym Jones "300")

SETUP / EQUIPMENT:

- Pull-up / Dip bars

- Squat box with Olympic bar and weights

- 35# KB

- 24" box

WORKOUT:

1) 25x pull-ups (assisted if necessary)

2) 50x deadlift @ 115#

3) 50x push-ups

4) 50x box jumps @ 24" box

5) 50x floor wipers @ 115#

6) 50x clean & press with 35# KB

7) 25x dips (assisted if necessary)

Total = 300 reps

DURATION:

- 15-30 minutes (depending on how much resting you have to do to get through the exercises)

COMMENTS:

This is a great workout! This workout is an adaptation of the workout "300" which was developed by Mark Twight at Gym Jones (http://www.gymjones.com/knowledge.php?id=35) as a sort of graduation "gift" to the stunt men and actors he worked with prior to the movie "300" -- if you haven't seen this movie, I recommend it.

The thing that makes this workout so good is that it blows most of your major muscle groups in such a short period ... when you start to feel the burn in your legs, arms, shoulders, etc. it is best to just slowing down and focusing on making each rep a quality one. It feels great to be able to get through this workout without stopping, and with the knowledge that ever single one of the 300 reps was a quality one!

Canoeing on the James

Today we spent a wonderful day canoeing on the James River west of Richmond, VA. We put in at Cartersville just after 11am and floated, swam, and paddled the 6 miles to West View (it took us about 3 hours).

This part of the James River is one of the flattest and widest parts of the entire river system, with only 2 or 3 riffles during our 6 mile trip. The banks of the river in this area are tree lined, and the middle of the river was probably on average about 4 feet deep today (the bottom is mostly sand and bedrock, so it is pretty easy to walk around if you want). The water temperature was absolutely pleasant, and it was great fun teaching the kids how to paddle.

After the river we picked up fried chicken and sides to share with our friends who live in the area (we even found a great old table at an antique/restoration shop en route). All in all it was as perfect a day as could be.

Quality Friday Workout

SETUP / EQUIPMENT:

- 40# KB & Pull-up / Dip bars

WORKOUT:

1) - 80 squats; 40 KB swings @ 40#; 20 pull-ups (assisted as needed)

2) - 64 squats; 32 KB swings @ 40#; 16 dips (assisted as needed)

3) - 48 squats; 24 KB swings @ 40#; 12 pull-ups (assisted as needed)

4) - 32 squats; 16 KB swings @ 40#; 8 dips (assisted as needed)

5) - 16 squats; 8 KB swings @ 40#; 4 pull-ups (assisted as needed)

DURATION:

- 15-20 minutes

COMMENTS:

This was a pretty intense workout for a Friday. When things get tough, I like to slow down and rally focus on the quality of the exercises that I'm doing. A quality squat is one where the thighs get parallel to the ground at the bottom of the squat, and the legs are completely straight at the top of the squat. A quality KB swing is one where you swing the KB above the level of the shoulder so that your arms form at least a 45 degree (or greater) angle to the floor. A quality pull-up is where the arms are straight at the bottom of the pull-up and the entire head is above the bar at the top of the pull-up. A quality dip is where the arms are straight at the top of the dip and upper arms are parallel to the floor at the bottom of the dip.

Slow down and focus on quality, and the results will be worth it. Have a great weekend!

Crawl & Carry + Bonus

SETUP / EQUIPMENT:

- Place two mats 20meters apart, and place 2x 70# DBs, 2x 50# DBs, and 2x 30# DBs on one of the mats.

- You will also need a rowing machine and a 24" box.

WORKOUT: I adapted this one from Gym Jones (www.gymjones.com)

1) - Bear crawl from the empty mat to the mat with the DBs, and then carry the 2 70# DBs the 20M back to the first mat.

2) - Bear crawl back to the 50# DBs and carry them back to the first mat.

3) - Bear crawl back to the 30# DBs and carry them back to the first mat (all 3 sets of DBs will now be on the same mat).

4) - Sprint at least 20M to a weighted rowing machine and pull 90# for 20reps.

5) - Sprint back (at least 20M) to the empty mat and repeat the Crawl & Carry process in steps 1-3.

6) - Sprint back to the rowing machine and pull 50# for 100reps.

- BONUS: Perform 50 box jumps on a 24" box.

DURATION:

- about 25-30mins with the setup portion.

COMMENTS:

The folks at www.gymjones.com have been a source of great inspiration to me in my desire to get fit. Mark Twight (the founder of Gym Jones) also has written several great articles on fitness and how to obtain the results that many people want to achieve but struggle to obtain. One of the things that I like most about the types of workouts that you find posted on the Gym Jones schedule is that everyday is something completely different than the day before--sure there may be some similarities from one day to the next, but ultimately each day is something new. The other thing that I really like about the Gym Jones way of thinking is about the range of motion and quality of each exercise (a great article on Quality is found here: http://www.gymjones.com/knowledge.php?id=20 ). If we don't perform each movement correctly and through the full range of motion for the muscle group we are exercising, ew are only cheating ourselves (and will end up muscle bound).

Lats and Shoulders

WORKOUT:

- Thrusters @ 75#: 21, 15, 9 reps (A thruster is accomplished by holding the Olympic bar in front of you at shoulder height; perform a squat; and when you get to the top of the squat move, push the bar up into a full military press, and then recover back to shoulder height ... this is 1).

- Lat pull-downs @ 100#: 21, 15, 9 reps

- Push press with 2x DB @ 15#: 21, 15, 9 reps

- Laying Knee to Elbows (KTEs): 21, 15, 9 reps (Lay on a your back on a weight bench; grasp the bench near your head; extend your legs straight out and then bring them in so your knees touch your elbows).

DURATION:

15 - 20 minutes

COMMENTS:

Even though the first three exercises in today's workout focus on the lats and shoulders, the last exercise works the abs and lower back (it really loosens up these muscles as well as working them). It is extremely helpful to do an un-weighted exercise that works on muscle groups that you worked with weights during previous days' exercises. So, today we finished the workout with an easy ab/lower back exercise that really helps to loosen up the tightness of the abs/lower back from the previous 2 days' workouts.

Oblique Abs & Legs

WORKOUT:

- Tabata Rage Ball (sit in 45 degree sit-up position with a 14# medicine ball, and touch the ball on the right side and then on the left), 8 sets of 20 sec exercise + 10 sec rest.

- Tabata Bob & Weave with 2x 20# dumb bells (DBs) (stand next to a bar at shoulder height in the squat box; hold DBs at chest level; bob back and forth under the bar -- remember to keep your back straight), 8 sets of 20 sec exercise + 10 sec rest.

- Tabata Decline push-up over DBs (place DBs on the ground; feet on a bench; push-up as deep as possible between the DBs), 8 sets or 20 sec exercise + 10 sec rest.

- Tabata Floor Wipers @ 135# (lay with back on the ground; hold weight in locked-out bench-press position; lift legs perpendicular to floor and wipe legs from left to right so your legs make the motion of a windshield wiper in the air), 8 sets of 20 sec exercise + 10 sec rest.

- Bonus: 100 squats with a 50# kettlebell (KB) ... remember to focus on a position on the wall in front of you to prevent back injuries.

DURATION:

- 16 minutes for the 4 Tabata exercises + about 3-4 min for the squats = 19-20 min total.

COMMENTS:

Look at the Hotel Room 1 post for further explanations on Tabata exercises.

Upper Legs, Lower Back, & Upper Chest

WORKOUT:

Deadlift @ 185# -- 21, 15, 9

Inclined Bench Press @ 75# -- 21

@ 95# -- 15

@ 115# -- 9

DURATION:

About 20 minutes (longer if you have to wait on someone to get done with the squat box or (more likely) the inclined bench.

COMMENTS ON THE DEADLIFT:

The deadlift is a great weight-lifting exercise to strengthen the legs, lower back, and the core, but it can also be a good way to throw out your back if you don't practice proper form. Three things everyone should remember that should allow you to not injure yourself are during the deadlift are as follows:

1) Leave the bar on the arms that extend out from the squat box (just under waist height) when you put the weight on it. This should also be your starting and ending position for the beginning and end of your sets as well.

2) Make sure to use the weight clips whenever the bar is loaded with weight. I see many people bypass clipping (I don't know why), but all it takes is a slight mistake, and the weight can slide off center causing additional strain on one side of your body--a great way to injure yourself!

3) I find it helpful during a deadlift, to grasp the bar with my thumbs both facing the same direction (mine both face left, but right probably works too); back up from the squat box; find a place on the wall in front of me (about 10-15 feet up) to focus on throughout the lift; keep my shoulders and arms straight; and squat down with the bar as close to my legs as possible (don't scrape your legs with the bar, because that really hurts) until the weight almost touches the ground; finally, push with my legs until I'm back to a standing position.

Karate Kid

Took a rest day and spent it with the family. My wife and I took our kids to go see the new Karate Kid movie. In my opinion it is the best movie of 2010 yet!

Hotel Room Day 2

Workout: Quick Abdominal exercise

-- Static v-sit 30sec. + 5 push-ups

-- Hold your body in "up" push-up position 30sec. + 5 push-ups

-- Flutter kicks 30sec. + 5 push-ups

-- Right plank + 5 push-ups

-- Left plank + 5 push-ups

-- Front plank + 5 push-ups

REPEAT everything 3 times.

Duration: About 20 minutes.

This workout was inspired by the guys at Gym Jones (www.gymjones.com) ... it is a variation of the exercise they call "An Easy Ab Day."

Hotel Room Fitness

Today I am on a business trip, and the hotel gym is being remodeled. So, that means my workout today had to be something I could do in the room. So, my first thought this morning was Tabata.

Maybe you've never heard of Tabata before, but here is what I know. The Tabata concept was of working out was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The concept is that you can get a good workout doing just about anything if you do the exercise for 4 minutes broken down into 8 reps of the following:

-- Exercise for 20 seconds + Rest for 10 seconds = 1 rep

So, today's inside-the-hotel room workout was:

Tabata Push-ups (rest in up push-up position)

Tabata Squats (rest in down squating position)

Tabata Flutter Kicks (rest with legs outstretched and 6-12" off the floor)

Just a short 12 minute workout, but it was a good one anyhow.