Friday

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” Jesse Owens

Training:
Squat 3x5
V-ups x20
Hip-ups x20
Chinnies x30 total
Perform this circuit twice
Rest 5 minutes
100 meter run
8 swings
8 dumbbell snatches (4 per arm)
6 rounds ASAP



Favre's Corner:
I train pull-ups hard because everything else improves when my pull-ups are strong. Then I did thousands of reps for my back shoulders and arms and, I know it's exciting to read about, but I ran like the wind yet again after lift'n.

Here are a few things that are true about me but people tend not to believe;

1) I am 30 years old
2) I weigh almost 200 lbs, people estimate me weighing much less for reasons unknown to me.
3) I actually run, the Air Force requires it, so I do it. Still don't like it.
4) I do not do and do not train my clients using Crossfit methodology. Training at high intensity with various protocols does not mean it's Crossfit or that Crossfit invented it.
5) Yes I drank a gallon of whole milk a day for over 3 months to gain weight. I went from 165 lbs to 218 lbs and drank well over 90 gallons of milk.
6) I only train 3 days a week due to my work schedule and I program accordingly.
7) I like musicals

Wednesday

The strength numbers keep increasing as the temperature is falling, not to worry we always do work in my gym. No matter the weather.

Training:
Press 3x5
Rows 75 reps
Rest 5 minutes
Tabata jump rope
20 seconds of work then 10 seconds of rest
10 rounds


I like it

Favre's corner:
Power cleans started the afternoon off to warm up and continue down the road of yokitude. I'm growing my traps and upper back so big then when I jump up and down the muscle bounces like a pair of double D's. This also provides a nice big surface to rest a barbell for the heavy, high rep squats that are mandatory when the weather gets cold. 3 sets of goodmornings sealed the deal for trying to sit down for the next couple of days pain free. Then pounding the pavement, knit hat and old sweatshirt Rocky style.

Tuesday

•“A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh

Unfortunately the United States is the most medicated country in the world. No matter what the infomercial says we cannot get fitter and healthier using gadgets and taking pills. It takes consistent hard work and discipline.

Training:
Deadlift 3x5
Shoulder touch planks 3x12 each shoulder
Rest 5 minutes
The following is done with 2 dumbbells
Swings
Front squat
Clean + press
Squat jump (use only 1 dumbbell here)
Rest 1 minute
Reps are 6,7,8,9,10



Favre's corner:
Heavy benching for the brochacho's today followed by high rep body rows. I like to feel stable while pressing and having a back that doubles as a wide screen certainly helps. Dumbbell shrugs for the yoke because I've had enough of having a neck. My 2 gymnast daughters have been building a nice thick neck and upper back and I'm so proud. I didn't like the idea of being able to grab a cup after training so a barbell complex finished things off and my bowling pins were pumped and useless afterward.

The yoke is strong with them

Saturday

Nothing has helped more to get my clients press stronger than bench pressing. More weight is used, increasing the strength of the triceps and shoulders resulting in a great carry over to the press. These two strength movements compliment each other nicely.

Training:
Bench press 3x5
75 push-ups
Rest 5 minutes
Swings
Chinnies
Squats
Jump rope
Perform each exercise for 60 seconds
Then each again for 45 seconds
Then again for 30 seconds
Then lastly for 15 seconds





Favre's corner:
The last workout of the week is always about reps for the upper body. I like to feel blown up going into the weekend so I jack up the reps into the 20-25 range for a massive pump in my shoulders, barn doors and horse shoes. Arnold was right, the pump is awesome.


High reps squats, you lift the first 10 with your body and after that Jesus starts to whisper in your ear.


Jon Pall, not a viking, THE viking.

Thursday

Those who do not find time for exercise will have to find time for illness.
-Earl of Derby

Training:
Squat 3x5
Dumbbell Romanian deadlift 2x15
Rest 5 minutes
100 meter run
10 burpees
5 rounds ASAP

Favre's corner
Squats are always in order in my book and I go big or bigger, mainly cause I am already home, chew on that for a second. I really enjoy the feeling of trying to pull jeans over my legs only to find I need a belt around my waist. Always heavy so when I look down I can't see my knees and from the back those ham hocks pop right out. More pavement pounding till this PT test is blown outta the water and then it's a winter of GFH.

Tuesday

Physical training is meant to be hard, it is meant to stress the body and mind to cause an adaption to occur to grow stronger and fitter. If a training routine is normally easy and care free then it will not be effective.

Training:
Press 3x5
Body rows 50 reps
Rest 5 minutes
Dumbbell front squat
Dumbbell swings
Dumbbell clean and press
Dumbbell squat jump
1 minute rest
Reps are 7,8,9,10
Everything for 7 reps, rest everything for 8 reps rest until done
This is also done with 2 dumbbells with the exception of the jumps, just use 1 here



Favre's corner:
This will be my little corner of this blog of what I do in my own words.

I'm still riding the deload train all the way to next week. Today I did some pressing on a bench, some people who want to sound old school call it the supine press, I don't lay on a supine I lay on a bench. After working the barrel I starting on the horse shoes and then the barn doors on my back. I finished up by pounding the pavement, the Air Force wants me good at pounding pavement so I train it hard.

Back

There was a severe lack of updates due to my computer crashing, but it's fixed and ready to rock starting Tuesday.

Saturday

In honor of breast cancer awareness month the blog will remain pink. Save the TA-TA's!

Training:
Squat 3x5
Perform the following circuit twice
V-ups x 15
Hip-ups x 15
Alternating toe touches x 10 each foot
Rest 5 minutes
30 seconds swings
30 seconds squat thrusts
30 seconds mountain climbers
30 seconds swings
30 seconds squat thrusts
30 seconds mountain climbers
60 seconds rest
3 rounds