Bill Cowher – ex-Head Coach, 7-8 Pittsburg Steelers in regards to the season finale against the 8-8 Cincinnatti Bengals
T-Man – TPO Web Meister – Now I ask you…is that not brilliant?
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Reprinted with kind permission from Laree and Dave Draper (thanks guys!)
From Dave Draper’s Post Column
I feel like I’m in a psychedelic haze. It’s the middle of December, by jolly golly, and We’re up to our ears in plastic snowmen, blinking Santa Clauses and grinning red-nosed reindeer. Bewildered people with gaily colored packages balanced on their heads dash hither, thither and far, ribbons and
snowflakes whirling behind them. If I hear bells jingle or choruses sing another note of White Christmas, I’m pulling the emergency cord.
I know what I’ll do: I’ll go to the mall, get stuck in traffic along the way, circle the parking lot fighting for a space, walk half a mile to the brightly lit shops advertising end-of-the-world sales, join the shoppers swarming the aisles like a South American army ants, resist an impending panic attack, take a few blows to the body and escape to the parking area the size of Manhattan to search for my car — wherever that could be.
Read the rest of this entry »
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This is where the boys tend to get separated from the men, so to speak. The following program is another traditional strength training approach with a twist. This program incorporates super slow techniques. For this reason, I highy suggest that if you plan to try this, get yourself a training partner, have some good saftey racks to work out of and be sure to have at least 8 -12 solid months of training under your belt. This program is not for wimps.
As always, read the disclaimer at the top of the page of this site, and consult a physician before beginning any training program. If you feel the need to reduce the amount of volume for this program, please feel free to do so. Listen to your body. You be the judge of what works best for you.
PS: In truth, most Advanced level athletes are pretty confident with what they are doing in a gym setting. But it never hurts to err on the side of caution. So, a glossary of terms and some exercise demonstrations are included. Clink the 
pop-up links below to access the information, then use the arrows to navigate.
[ Note: The exercise demos are linked to exrx.net, which is a GREAT source for strength and conditioning. Perhaps one of the best! ]
Open Advanced Strength Training Program
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The following program is a sample program for individuals with 4-6months of training at the beginner level already under their belt. As was the case with the Beginner Program, this is merely a suggestiion of an approach that works well for many body type. For your convenience, a glossary of terms and some exercise demonstrations are included. Clink the pop-up links below to access the information, then use the arrows to navigate.
As always, read the disclaimer at the top of the page of this site, and consult a physician before beginning any training program. If you feel the need to reduce the amount of volume for this program, please feel free to do so. Listen to your body. You be the judge of what works best for you.
[ Note: The exercise demos are linked to exrx.net, which is a GREAT source for strength and conditioning. Perhaps one of the best! ]
Open Intermediate Strength Training Program
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The following program is a sample program for beginners. The program is merely a suggestiion of an approach that is basic and seems to work well for most people. As always, read the disclaimer at the top of the page of this site, and consult a physician before beginning any training program. If you feel the need to reduce the amount of volume for this program, please feel free to do so. Listen to your body. You be the judge of what works best for you.
For your convenience, a glossary of terms and a nice exercise demo gallery is added below. Clink the pop-up links to access the information, and use the arrows to navigate.
[ Note: The exercise demos are offered courtesy of exrx.net, which is a GREAT source for strength and conditioning. Perhaps one of the best! ]
Open Beginner Strength Training Program
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Serratus, Serratus, Serratus!
Holy Schneikies my Serratus are sore! In fact I hurt all over!
Let me just say it here: If you have never trained with bands/cables, just be warned that they are brutal!
Yesterdays workout left me feeling like someone shoved me inside an industrial sized dryer pre-loaded with 12 bricks, then hit the start button and left me spinning on the “fluff” cycle for about 25 minutes.
I am in pain, baby! I hurt all the way from the top of my beautiful head down to my gorgeous, furry kneecaps. I am loving it!
I also want to add that few exercises hit the serratus muscles better than push-ups! If you don’t know what the serratus muscles are, use the Body Buddy located in the right-most sidebar. Take a look at the Body Buddy image and locate the “rib” muscles on the chart. These muscles, once developed look great, but it takes months to get them to show, and a good diet to reduce bodyfat enough to see them.
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Let’s Rock!
Now that’s what’ahm talkin ’bout! I am getting better. Pump fantastic. Energy, endless. Pump? Awesome. Busting out of my sweatshirt.
See how I feel tomorrow! I may do this again. Lungs feel awesome.
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The past week was a wash. I was just too sick to train. I was having such a hard time breathing at night (sinuses) that my sleep was non-existent. Workouts were skipped for concern of making my immune system work even harded. Strength and some density was lost along with some mass. It will be interesting to see how my fitness level is. To be honest I felt weak and I was diagnosed as being dehydrated by the doc. yesterday. So, I am trying to put more water in my body. He also prescribed Ciprofloxacin (sp) for my flu (or whatever it is I have) which is drying me out and dehydrating me even further.
As an aside, my doctor is new. Yesterday was the first day I have ever seen him and while I want to give him the benifit of the doubt I am nevertheless puzzled by his lack of commentary on the side effects of Cipro. Have a look at this link to see side effects. Unbelievable! I should have asked him, true. But a doctor should never let a patient leave his office without warning the patient of the risks of using certain powerful drugs.
Anyway, I wanted to do a small workout tonight focusing on legs.
So:
As I suspected, I was tired. Ran out of steam fairly quickly, but it could have been worse. Besides, the cables are so brutish that a few lower-body sets with them and you feel worked. That said, my sinuses felt pretty clear and lungs felt good.
Tomorrow I will train again.
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Awesome Franco Columbu Tribute
