Workout April 30th

I did three rounds of:

10 pull ups
15 box jumps
15 dips
15 burpees

My time:  10:35

Real butt kicker lol  I will do my final weigh-in in the morning and post a before and after shot.

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Internet Explorer messes my blog up

If you are viewing the blog on Internet explorer the title bar becomes ruined.  On google chrome or mozilla the problem doesn't exist.  So if anyone has an idea about how to remedy this problem let me know.

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Top Certifications for Personal Trainers

Here is a link list of different resources for personal trainers or people who are interested in becoming a personal trainer or learning new techniques for their own work outs.  All of the links offer certification courses:

Crossfit- MMA and military inspired training

NASM-Corrective Exercise/general population training

NSCA-Sports Specific Training  I am an NSCA certified strength and conditioning specialist.  Great cert for training team sports and competitive athletes.

MOVNAT-Emphasis on caveman style movements

ACE-General Personal Training

ACSM-similar to NASM

TRX training website

Highly regarded yet expensive kettlebell cert.

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New Video!

Here's my new Push Press Video link.  It will be under videos soon enough.  Three of the four exercises from The first workout are up now.  Still need to post a how to on the front squat.

Push Press

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Workout April 27th

Great workout today.
3 sets of dumb bell bench with rest at 85 pound
3 sets of 10reps lat pull down at 170

My first time doing dumb bell bench with a heavy weight in a long time.  I was surprised that I could do 85 so easily.  I used to do10 rep 100 pound dumbbells so the long term goal would be to equal or pass that.  The cool part of the work out was a kettle bell routine.  I used a 40 pound kettlebell.  I did all three exercises in a row without stopping then repeated two more times.

10 reps clean and press with each hand
10 reps one arm swing with each hand
20 reps two hand swing

Core stability
Side plank with one arm kettlebell side extension  15 on each side  (really worked my post delts while workong on core stability)

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Weight loss update.

Great two days of cardio!  I've ran 3 miles each of the past two nights.  I'm working on my flexibility and foam rolling.  Should have some video updates this weekend!  I'm six days away from my first month of weight loss.  Right now it looks like 15 pounds.  Not great but not bad.  The next two months will be big for me..  I'm aiming for 185.  Currently I'm 219.  Should be at 215 by the 30th.

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Workout Links

Mens Health 300 Spartan workout

Fat burning workout

Paleo Workout Advice

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Some great videos

TED talks great adventurers and their experiences

Amazon Adventurer

Are some people more prone to ACL tears?

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Welcome to the new site!

Hey everybody.  Welcome to the new and improved blog.  Thanks to my wife this thing is looking beautiful! Over the next couple months there will be some big time updates.  More exercise videos are coming.  I will be aiming to do a big update over this weekend and May looks to be a big camping month so some good pics and directions to great hiking and camping spots.  Stay healthy!

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Workout for April/22

135 for 10 reps each of push press, clean, bent over row, and front squat.  Two times through.  In the video section under Workout 1 4 exercises.

Deadlift 255 10 reps
Deadlift 285 6 reps

Dips 3 sets of 15

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Workout for April/18th

Workout today for time:

25 TRX atomic push up

10 pull ups

20 TRX atomic push up

10 pull ups

20 TRX atomic push up

10 pull ups

10 TRX Press

10 TRX Row

10 TRX Press

10 TRX Row

10 TRX PRess

one mile run

Time:  19:23

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CrossFit - Open Workout 13.4 - Movement Standards with Julie Foucher

Cool crossfit video with directions on how to complete the workout:

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Workout for April/16th

My workout from today:

10 pull ups

1 set of TRX power pull with each arm, 10 reps
1 set of TRX rows 10 reps
1 set of 10 TRX overhead extension
2 sets of TRX power pull with each arm 10 reps
2 sets of 10 pull ups
2 sets of 10 rows

1 set of 20 TRX pikes
200 meter run
1 set of 20 TRX pikes
200 meter run
1 set of 20 TRX pikes
200 meter run

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Matching Workout with PS3 Games

So a weird way to work out that may be beneficial to you couch potatoes.  Last night I was playing EA Sports NCAA and every time I scored a touchdown I had to do my teams score in push ups.  I ended up doing over a hundred and fifty push ups by the end of the game.  Also, in the past I would watch a show and during the commercial breaks hit the floor and do 30 push ups, 30 regular crunches, 30 side crunches on each side, then hold a plank until the show came back on.  Just a good way to fit a little physical activity into your day.

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Hiking the Appalachian Trail

Great hike today on the Appalachian Trail!  I drove on route 7 west past Leesburg, Virginia to the Loudoun County line and parked on the north side.  My wife, parents, and I hiked roughly 2.5 miles in to a great overlook.  All told we spent three hours out on the trail.

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Workout for April/12th

Today's workout.

30 push ups
15 pull ups
1/4 mile run
Repeat for 5 rounds.  Then run one mile.

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Shot put glide videos

I coach track and field.  Here are some good shot put glide videos:

Great Shot Putters utilizing the glide:

Staying Low in the Glide Shot Technique - PrimalATC.com

Shot Put Video #8 - Glide Position Drills

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Jogging tips

Distance Jogging Techinique video showing heel striking Vs. Proper ball of foot running!

Sprinting drill to improve speed!

Good video for increasing your 40 time

Enjoy the videos!!

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Bar Exam Video

Here's a link to the video I posted on the work out.  Good luck and feel free to comment!

The Bar Exam!

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Workout for April/7th

Here's my work out from Friday.  I definitely recommend it.  There are two ways you could do it.  The traditional way which would be one set then rest before the next set or you could do it the way I did it which is kind of crossfit inspired and try to do it as fast as you can.

1.  Push Press 10 reps
2.  Hang clean 10 reps
3. bent over row 10 reps
4.  Front Squat 10 reps

My goal was to do all four in a row at 135 pounds without putting the bar down which I accomplished on the first set.  On my other two tries I had to take rest breaks during the attempt.  I completed 3 sets of each exercise within 25 minutes.  The weight I used was based on what I could push press 12 times.  Video forthcoming.

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Workout for April/2nd

Heres my work out from Saturday.  It killed my shoulders chest and triceps.  All exercises were done using a TRX:

3 sets of 20 atomic push ups.
3 sets of 15 TRX presses
3 sets of 15 Tricep extensions
3 sets of 20  pikes
1 mile jog

I rested in between sets so that I could build strength and increase muscle mass since I'm getting back into it.

Here is my work out from Monday.  I worked out the muscles that I didn't on Saturday.  These exercises were done with barbells and dumbbells:

1 set bent over row 135 10 reps
1 set bent over row 155 10 reps
15 reps bent over row of 185 pounds completed in 4 minutes (this was to allow my back to rest, felt too light)

1 drop set of assisted pullups  25 reps:  I started with the assist at 50 pounds and completed 8 reps then did at least 3 for every ten pound increment

3 set of RDL at 185 10 reps

3 sets of one leg bent over rows with two 30 pound dumbbells.  I would do 10 on each leg then rest before the next set.

Hamstring curl 115 10 reps
Dumbbell uppercut curl 20 pound dumbbells 20 reps
Hamstring curl 115 10 reps
Dumbbell uppercut curl 20 pound dumbbells 20 reps
Hamstring curl 95 10 reps
Dumbbell uppercut curl 20 pound dumbbells 20 reps

800 meter jog
400 meters with 50 meter sprint 50 meter slow jog
400 meters with 200 meters fast 200 meters medium to slow

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