Barbell madness

Barbell madness

On this day me and my partner hit a lunch break workout so it had to be quick and effective of course. this is how it played out.

trap bar deadlift: we worked up to almost 400lbs. for about 6-7 reps. I felt real good about that.

next we did this barbell drill that I got from undergroundstrengthcoach.com
this was designed to help firefighters get strength and endurance for the fight they have to fight to save lives daily. Here you go:

95lbs. barbell....set the timer for 10 mins and do as many rounds as you can in the allowed time.

upright rows x 3 reps
hang clean x 2 reps
clean and press x 1

this is all one round. I was able to hit about 15-16 rounds the other day. I can't wait to attack it again this coming week. I look forward to getting 20 plus reps on this next time

Great Kettelbell workout

Today I wanted to hit a real quick powerful workout. Normally I don't train on Saturdays but since we've just added a 24/hour gym to our area I thought i would take advantage. This was my 20 mins workout for the day:

This was done with a 62lbs. KB by the way
3 rounds

10 Snacthes

20 swings

100 ft. farmers walks ( held the KB in different positions every trip)

Felt great after this was done and I helped me get rid of some of the soreness I got from my workouts during the week. I finished with some Headstand hold for time.

Back to the Kettelbells

back to the bells

Well I finally got a hold to some extra cash so I wanted to invest in my business.....and further my training so i decided to get a 62lbs. kettelbell since my 45lb. one was becoming a walk in the park:) I had taken my monthly week off of training and i was ready to hop back on my fitness journey. this is how it went:

1A) KB Clean and press 4 sets of 6 ( with the heavier bell you have to pay attention to all small details are you get it up, trust me)

1B) KB Rows 4 sets of 6

1C) v-ups for Abs 4 sets of 20


2) KB high-pull to catch and squat. Very good movements and surely working tons of muscles at one time. 3 sets of 10

3) lastly I decided to pratice my headstands and added some ab movements to it 3 sets

This was a very quick workout and I felt very pumped afterwards. Plus I felt like I still had something left in the tank for another day. Even if you don't have a KB you can do all of these movements with heavy dumbbells. Keep swinging

something something for the ladies

Something for the Ladies!!!

No my ladies i didn't forget about you. I had a month and a half time period when i had those football guys day in and day out so I got carried away but Im back:) Here we go:

Plie' squats what your going to do here is get in front of the dumbbell rack. Now pick a weight you can squat for 15 reps, then rest for 30 sec. now get a dumbbell 5lbs heavier and do 12, then do 10 and finally 6 with your heaviest weight. When your done rest for a min. and go back up in reverse!!! Do two sets....your butt and thighs are going to be done:):)

Next barbell push press. This is a very explosive movement and it uses your entire body so your building more muscle and burning up calories like crazy on this ones. If you use the actual 45lbs. bar then do 3 sets of 5-6. Super set that with Ice skaters for your legs and mainly your BUtt. Do 3 sets of 10 of those

Stability ball dumbbell pull overs for your lats(back) 3 sets of 10 and then flip over and do stab. ball push-up for your chest and triceps. back to back movements more bang for your buck.

Last we move on to a Tri-set(yeah you guessed it, three movements back to back in one set)

You have Stab. ball Leg curls 10 reps
You have Kick backs or butt kicks...for your butt of course 15 reps per leg
last you have stab. ball pass. pass the ball from your feet to your hands back and forth...really hits the abs!!!! blast out 3 sets/

time saving workouts

Time saver workouts!!!!

A major thing people always tell me as to why they can't workout is because they have a thousand and one things to do and no time. Well believe it or not you don't need a whole hour to have a great workout! Some of the best workouts i've ever had in my life were in 20 mins or less.

Here are a few sample time saver workouts:

Here is a body weight circuit:

squats x 15 reps
recline rows x 15
push-ups x 15
reverse lunges x 20 ( 10 per leg)
seated knee tucks x 15

rest for 30 sec. after each exercise. do this for 2 rds. add another round every week until you can do 4 rounds total.


Here's another olde but goodie:)

try for max rounds in 10 mins.

flat bench press x 6 reps

double swings x 12 reps


Last but not least:

renegade rows 3 sets or 6 reps

dumbbell floor press 3 sets of 6

part 2: Jump squats 3 set of 10
v-ups 3x 10

what a leg day

Legs

Today was my last time training with my football guys before they go back to school for the spring stuff. I think they are stronger, faster, and have a better understanding of how to use their bodies to do what they need to do at pratice and mostly on the field. this is how it went

Rack pulls(which is basically deadlifting out of the rack, we set the pins into the fourth hole from the bottom and deadlifted from there. 4 sets of 6 Went up to about 405lbs.!!!! I look forward to do these ALOT this year

Leg press 3 sets of 15 went up to 9 plates on both sides....we hit about 6 reps at this weight.

Ice skaters ( very good for lateral strength and giving lots of power to the legs) 3 sets of 20 in a very explosive manner

single leg squats with 30lbs dumbbells 3 sets 6 per leg.

Push and pull day

Push/Pull

this is a great way to get a lot of work done in a very short amount of time. Plus it gets you flat out strong fast!!!!

1st we started with this great barbell drill. You take a barbell and jam it into the corners of a wall. You put plates on the other end and grab the end of the bar. From here you do a explosive push press. On your last press you get the bar into a ROW position and do rows with the same weight back to back.

barbell push press/ rows 3 sets of 6 per arm

Incline dumbbell press/ pull-ups 3 sets 12 reps on the incline press, pull ups was max reps

ez-bar tri-set!!!! we took the ez bar and did 10 curls, the go right into 10 overhead extension and then put it on the floor and do 10 roll outs for your abs. this was done for 3 sets

Finished with 3 sets of explosive type push ups!

95lbs. death!!!

95lbs. of death!!!

Last night me and my football guys kicked it into over drive with a crossfit style workout. Since I've been training with these guys over the past month or so I had to lay off my personal crossfit works because I needed to focus on certain points for what they needed. Now I think it's time to take them to the next step.

We all had our on 95lbs. barbell loaded and we did as many rounds as we could in 20 mins:
5 thrusters
7 hang cleans
10 deadlift-high pulls!!!

When we finished man were we dead:):) I think we just laid on the floor for like 30 mins before we was even able to walk out of the gym. This is surely a workout you MUST TRY!!! Kill it

High rep day

High reps day!!!!

Since we've been pounding our bodies with tons of weight for the past few weeks I thought I would make today workout based more around high rep ranges and really get the blood pumping to our hurting muscles. I also had a new female client that wanted to bang with the big boys for her 1st ever workout with me!!! She held her own and I was very impressed so here is a inside look into what we did:

barbell bench press 3 sets of about 20 reps. I think i went up to about 205lbs.

super setted with pull-ups We did max effort. Of course you know I had to throw in some muscles-ups cause that's just my personal favortie:)

Ring push-ups 3 sets max effort

super set with seated cable rows 3 sets of....I was trying to hit around 25 -30 reps per set

Dumbbell curls : 2 sets it was like running the dumbbell rack. We did a 3 drop kind of set. I did 55lbs., 45lbs., finished with 30lbs.

Smith machine shrugs 3 sets we use the rest/pause method here. hit 10 reps, rest 15 sec.s, 10 more reps, rest and the finish

Super setted with Ring reverse flys 3x 10

Finished with flutter kicks 20 secs. up and down, 20 sec. in and out, 20 sec. knee tucks!!!! 3 sets

Sled work!!!

Sled workout!!!

Today I wanted to really step it up with the guys and bring things to that next level and build mental strength as well. So today I pulled out the sled:) this is what we did. Of course people in the gym was looking at us like we are crazy....I think I'm starting to like that :)

Sled Chest press 6-7 reps
super set that with kettelbell cleans 6 per arm we did like 4 sets of this

Next was Sled rows 6-7 reps
superset that with Kettelbell upright rows 6 per arm. 4 sets

sled face pulls 6 reps 2 sets

sled curls 6 reps 3 sets

then we did a dumbbell tri-set for shoulders
10 side raises
10 front raises
10 shoulder press 3 sets

last was a push-up combo.
hand elevated max reps
floor push-ups max reps
feet elevated max reps

Finished with Abs: V-ups

LEG DAY!!!!!

Legs for my football guys

Sandbag squats 5 x 6 reps ( on every set we held the sandbag in a different way)


Box jumps 4 x 5 reps

Sandbag lunges 3 x 8 per leg( front lung and reverse)

Barbell Stiff leg deadlifts 3 x 10 ( up to 225lbs.)

Ab's Med ball sit ups...catching and tossing the med ball ( 3 x 15)

Dip station knee ups.

Upper body...Football

Upper body

Sand bag Clean and press 4 x 6 reps. We did regular clean and press for the 1st two sets and then we did some sandbag shouldering on the next two sets. Then we finished with sandbag tossing which is were you bear hug the bag and actuall flip in the air and catch it. 4 reps per side!!!!

Floor press

super set with barbell rows using the same weight 3x 12 plus reps. got up to 225lbs. plus

Incline chest press

super set with cable rear flys 3 sets of 10

Dumbbell cheat curls....up to 60lbs

tate press with 45lbs