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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

Thursday

If there is trouble eating healthy throughout the week then a good strategy is to plan and prepare meals ahead of time. When healthy food is available then the chances of poor eating choices will not be so tempting.

Training:
Press 3x5
Push-ups 2x max reps
Rows 2x max reps
Rest 5 minutes
400 meter run
10 dumbbell thrusters
3 rounds
For time

Tuesday

On the road to fat loss? Then the only zero calorie drinks, with the exception of protein shakes, should be passing your lips. Water, herbal unsweetened teas and black coffee are fine. sodas, Gatorade and any other calorie containing drinks will take you in the wrong direction for fat loss.

Training:
Deadlift 3x5
Lunges 3x30 seconds
Plank 3x45 seconds
Rest 5 minutes
Zercher complex
Zercher squat
Clean and press
Romanian deadlift
Bent row
Rest 1 minute
10,8,6,4


I love arm wrestling

Saturday

The best training program for someone is the program they will consistently do. For a beginner any style of program works for awhile, the reason is that any additional activity over the previous sedentary lifestyle will yield results. Some programs work much better than others but I still encourage people just to get up and start something. Where to move onto after that is easy to figure out with the correct knowledge.

Training:
Bench press 3x5
Push-ups 4 x quality reps
Body rows 4 x quality reps
Rest 5 minutes
Tabata jump rope
Tabata swings

Thursday

The best hours of sleep are those before midnight.

Training:
Squat 3x5
Dumbbell Romanian deadlifts 3x8
Shoulder touch planks 3x8 each shoulder
Rest 5 minutes
5 dumbbell snatches each arm
5 dumbbell swings each arm
10 burpees
Rest 1 minute
5 rounds

Tuesday

Back in the 1970s, I ate a high-protein diet to get bigger and stronger. As a senior at Utah State, I weighed 218 pounds with eight percent body fat, and threw the discus over 190 feet.

Then I got some advice from the people at the Olympic Training Center. I needed carbs, they advised, and lots of them. They pointed to studies done on the American distance runners. Being an idiot, I took the advice to eat like emaciated, over-trained sub-performers. It took years of high carbohydrate grazing to learn the evils of this advice.

Dan John

Training:
Press 3x5
Push-ups 2 x max reps
Body rows 2 x max reps
Rest 5 minutes
Zercher squats
Zercher lunges
Clean and press
Romanian deadlift
Bent rows
Rest 60 seconds
Reps are 10, 8, 6