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!