"The Sweeper"

I think Jacob asked for a new workout a couple of days ago, and leave it to me the "meathead" to come up with a new ab exercise. Remember when Cottrel made us do those "scullers" during our circuit lifts? Well I thought why not come up with an ab exercise that simulates sweep rowing? This exercise will work your whole core (lower and upper abs, obliques, lower back) as well as your shoulders

So here it is:


Starting position: Feet and shoulders off the floor, arms raised and extended towards feet

Step 1) Bring knees and chest towards each other, while extending your arms, "inside arm" goes between the legs (just like rowing, i'm doing starboard side in the pic)


Step 2) Rotate upper body and extend outside arm to the "catch" and hold that position for one second, then go through the motions of a regular stroke: extend your legs straight, move your body back and return to the starting position (there's no need to bring the arms in)

Step 3) Repeat on the opposite side and continue to alternate (Starboard-port-starboard-port, etc.)

The total exercise should be done as follows, 3 seconds on the way up, hold 1 sec, rest one sec. Your feet and shoulder blades should never touch the ground.

Train Hard Guys

Workout Schedule

So here's the workout schedule I drew up for myself on our way back from Philly. It's been really hard to stick to doing everything, mostly the running because my legs are sore from lifting. The workout should be executed along with adequate sleep (7-8hours), water (6-8 glasses a day), and enough protein (1 gram per lb. of body weight). After each lift, a significant amount of protein should be consumed within 1 hour


Sunday: Rest
Monday: Upper Body Lift (Strength), 60 min cardio
Tuesday: Lower Body Lift (Strength)
Wednesday: 60min cardio
Thursday: Circuit Lift
Friday: 60 min cardio
Saturday: Full body (Endurance) Lift, 45 min cardio

Endurance lifts are the same exercises and sets but with 15-20 reps each

Power/Strength Lifts involve 8-12 reps

Circuit- 45 seconds on, 10 off, 3 rounds