Happy Thanksgiving

Try these exercises today, more than likely you will be taking some time off of the gym this week with traveling and family time. Hey, I'm realistic. I would hope you at least worked out yesterday, today, and tomorrow.

1. Walking Lunges holding an EZ curl bar Overhead- Make sure there is room for you to walk with the weight OH. I did ten steps with each leg with just a 30lb EZ curl bar and I felt it in my quads and shoulders. An excellent exercise to incorporate multiple muscle groups. I also superset these with one-legged leg extensions for an extra burn
2. RDLs with a Barbell Row at the bottom- Obviously you want to pick a weight that is somewhat light for RDLs since you have to be able to Barbell Row it, but push yourself. Complete 12 reps each of rows and RDLs and superset in some jump squats.

Both of these exercises will kick your butt and you can shoot through them quickly if you are crunched for time. GET AFTER IT!!!

Leg Day before the holidays

Got some new CDs for Christmas... working out to music helps me bust get to new levels.



Planned workout for today before I head to Louisville for a couple days then Georgetown.

Back squat
135 x12
185 x10
225 x8
275 x8
315 x3
365 x6
405 2x6



front squat
225 x8
265 2x8

RDLs
275 3x12

leg ext and leg curl= as many as possible with stack on machine, superset 4 sets with no rest

say what you want but these guys have mastered their craft (sing'n and make'n the beat)...


shouldn't you? if you are going to train, train right

Try a New Workout

I was provoked by a colleague’s client this week… she told him that she wished she could write him a workout and see him sweat and suffer. And he made some great points.


First of all, she would have to have the knowledge to push herself, let alone some one else. She has a trainer to be pushed, it takes more to motivate.

I assume she is so tired from the end of the session, half of the exercises she performed in the last hour are a blur. If she wanted to do my workout here is what I did yesterday:

Romanian Deadlifts
315x6
365x6
375x6
385x6
395x6

Barbell shoulder press
165x6
165x6
170x6
170x6
175x6

1-arm dumbbell incline
85x6
85x6
85x6
90x6
95x4

Five sets of triceps (3x tricep pushdown with the rope and 2x Skullcrushers)

Core Routine
Rollouts 4x 12 reps
Russian Twists with 25lbs 4x10

I also completed 3x3 bench lockouts to allow me to gain strength through my “sticking point” on bench press.

I believe my buddy put her through an exhausting workout, but any one wanting something different could try this routine instead of their own. Adjust the weight accordingly, but shoot for the repetitions that I achieved. Push yourself.

I just entered a five week strength cycle so all weight training exercises are five sets of six this week…. Next week they changed to five sets of 4.

Push yourself.