Monday was a nice mix of back and chest.Machines, free weights, cables, bodyweight.I used some good functional movements such as finger tip push ups as well as some 'vanity' movements such as cable crossovers. A nice solid workout at a different pace after Sunday's...

Modified Fight Gone Bad (My fathers day gift to myself)...5 rounds for rep total.Do all exercises consecutively for one minute each, resting exactly one minute in between rounds for a total of 25 lactic acid filled, on the edge of puking fun filled minutes.1. 75 lb....

Here is a link to my favorite new protein.Jay Robb Whey ProteinI had cut whey out of my diet for a while as almost all of it contains some sort of artificial sweetener. Acesesulfame Potassium sounds like something that might be good for you. It is in fact an under...

PANOS4TIME (P4T)Perform these in order until done. Rest for 1-2 minutes. Repeat for 5 revolutions. Record your time.50 jumping jacks10 burpees* (*modify if needed to complete due to stiffness in the back half of your body. You could do this by performing a double knee...

Thursday95 lb close grip bench x25135lb. bench press x15rest for Pete's set135 lb. bench press x15rest for Pete's set185 lb. bench press x7rest for Pete's set185 lb. bench press x6rest for Pete's setRing push up with full flexion (drawing hands together at bottom of...

This shake will satiate and provide energy. Definitely not for the late night hours if you are trying to lose weight but good for an earlier daytime boost, perhaps for your pre workout meal.1/2 cup fresh or frozen blueberries1 1/2 cup soy milk1 cup orange juice1 scoop...

WednesdayLast night I did my pre shower routine that I use every time I take a shower that is not directly after a workout...For time:10 push ups/10 squats x10=200 reps3:45Personal record for the Shower 100 is 2:53, done in 20's.Finished with...One arm push up x3 each...

Friday 100 turns of the rope for speed. One game hustle, one game two on two, one game three on three. Got in the car and drove to another court and did 10 suicides (Sprint to free throw, return to baseline, sprint to half court, return, sprint to far free-throw,...

Lets try this for an overall beat down.Squat 185 lbs x 20 repsBench 185x20Dead lift (Russian-bent knees) 185x20One arm DB row-Left arm 70x20 -Right arm 70x20Walking lunge (70lb DB) 140x20Overhead standing Bar press...

We did the bodyweight 500 today and the competition drove it to a new PR.Peter flew in at 12:28, I came in just behind at 12:32.I'm pretty confident that now that we've done it that way it can be pushed below 10 minutes.The goal of this routine is to be able to move...