Morning madness:)

I took a week off from the weights to let my body recover from the beating I was giving it week in and week out hitting the iron and of course with my physical job. During my week off I still did cardio(which I will document in a moment) and I found time to do a few body weight movements like push ups and pull ups to keep me on my game while I was off.

I couldn't wait to get back to the iron today and in fact I ended up tossing and turning in bed all morning until I was FORCED to head to the gym:) This is a look at my workout this morning...Welcome back!!!!

Barbell Floor press 4 sets of about 15 reps

Then I did barbell rows with the same weight right after the presses

Incline smith machine press 3 sets of 12

Dumbbell rows 3 sets of 8 per arm with 90lbs.

Finished with the AB wheel 2 sets of 10 all the way to the standing position too!!!!

Can't wait to see what tomorrow brings

Bless!!!!

30 mins. of MADNESS!!!!!

Ever since the Hurricane here my job has been taking a big toll on my mind and body so I had to cut out all the training for a hour and a hour and a half. I started using 30 mins work outs and trust me I'm getting just as much done if not more. Because you know that your time is short you have to have that much more focus within your workout and you have to cut your rest times short. These workouts are also good for revving up the metabolism as well, which is what you want to turn your body into a calorie burning monster!!!!!!!

1A) Barbell Deadlifts 3x6

2A) Renegade Rows 3x6

2A) 1 arm DB chest press on the floor 3x5

2B) Mixed grip pull-ups x max reps

2c) V-ups with a Med ball 3x10

Pinic Table fun:)

The Picnic Table workout!!!

Well I'm always trying to find new ways to push my body to the limits and make my workouts quick and effective as possible and as of late I've come across Picnic table training from the Undergroundstrength coach.

This entire workout is based only around a table. Which is good for keeping your training time down because you don't have to look for machines, you don't have to wait for people to finish or to share. Plus this is another way to use your outdoor training to your advantage. Use your table, use the swing sets, and use the monkey bars. Remember you want to move like a lean and mean animal and less like a stiff ole man:):)

With the picnic table you can use atleast 30 different movements upper and lower body included. You can train for strength or you can use it for fat burning reasons. Below is a sample workout I used a few times.

1A) Skater squats 3x10

1B) pike push-ups 3x8

2A) pull-ups (using the monkey bars) 3x max

2) 1 Arm military press 3x5

Finish with Knee raises 3x 20

Flutter kicks 3x20

The Muscle-Up!

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.
This movement gets you from under things to on them.

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below.

That moment - the transition - can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.We do our muscle-ups from rings chiefly because that’s the hardest place possible.