David Carraturo's Blog, page 4
September 14, 2016
The foundation for my fitness book idea
The Diesel Games - I am Diesel Dad, is the foundation for my fitness routine. Highly intensive but doable for any man or woman. Over 40-50 ideal as this will reverse the aging process!!!! Still, a 20 or 30 something will find it extremely difficult to keep up and perform - like I have for 5 years and counting....at the age of 51.
https://www.youtube.com/watch?v=_9ju8...
https://www.youtube.com/watch?v=_9ju8...
June 29, 2016
Wall Street Decathlon
I wanted to thank you for all of your support and generosity for my Wall Street Decathlon competition. This was my fifth, and quite frankly the most rewarding time I have participated in the event. For 2016, my donations increased to $3,600 and my support network grew to 40 of you. Over the five years I have been associated with the Wall Street Decathlon, raising money for Sloan Kettering’s Pediatric Cancer Center and specifically for POETIC – the Pediatric Oncology Experimental Therapeutics Investigator’s Consortium. My five year total is close to $25k and the entire event has risen well over $7 million – and you have all been a big part of this.
I am certainly not getting any younger, but it feels amazing to walk on to the St. John’s University turf each June and compete against some amazing athletes, good friends, and all fierce competitors with type A personalities to the core. Wall Street may be their current careers, but some of these athletes have put up and continue to put up eye-popping numbers. I am proud to say that YES – I am actually one of them.
While I was expecting better overall scores and I even had over-the-top expectations for a few events, I was extremely pleased with my numbers, even though I have had a really bad groin pull and knee damage for the past two months. As the only truly competitive athlete over 50 years old, I was also one of only two to register 1,000 point scores in two events (the other guy was a former Green Bay Packer Defensive Back with a Super Bowl Ring!!). I also won the over 50 age group by 280 points, so I have that going for me.
You can all see it broadcast on June 25th at 1pm on NBC Sports too. Tape it or just look for my Facebook posts, because you know I will be plastering all the me me, me of the coverage. A once in a lifetime experience and I am so humbled that the Decathlon chose me to highlight and focus on. A Behind-The-Scenes segment, a few after-event interviews and just making me feel truly special on a day that will probably, most likely, almost positive that it will be my last time participating and competing in this event (but hey, you never know!) My group actually had the most 1,000 point scorers than the premier group.
Here are the numbers – Ranked from Great to Good to Poor & Pathetic. I scored 4,065 points – though I wanted 5,000, I knew it would be tough with a bad leg and harder/changed scoring on a few events.
· 136 total strength points of Bench Press, Dips and Pull-ups. Last year was 131 total and I have improved this aggregate number every year – the record is 140 and I am ever so close. If 5 more pull-ups were counted, I would have had it! Second place overall on this category that only I keep track of and highlight. If the Decathlon were a three event competition, I’d be the winner!!!
· Dips – 72 in total to tie the record going into this year. The record was broken two people before me at 81, so I knew it was going to be a stretch. Regardless, 72 was my goal. Last year total was 61, and I improve here every year. 1,000 points that could have been 1,100.
· Bench Press – 43 reps of 175. Hard for me to not have bench as my number one, but with all the training, as the 9th event of the day, this event is brutally hard – and separated the senior citizen (ME!) – from the men from the boys. Still – I was one off my last year total of 44 and register my 4th straight 1,000 score. As this was my marquee event, I missed my goal of 45 reps, so my fundraising total was hit a bit for those of you donating on a sliding scale.
· Football Throw – 48 years and 405 points. I wanted 50 yards and there was a good wind blowing. I’ll take 48, I have been around 48-51 for five years.
· Vertical Jump – I skied 29 inches. Very happy with this number on a bad groin and knee. 407 points.
· 500 Meter row. 1 min 37 seconds of pain – extremely pleased with this poor number – Hands down, the hardest event of the day – bested last year by a few seconds and so glad it is over with. 373 points happily.
· The remainder – not worth even mentioning my pathetic numbers in the 400 meter run, 800 meter run, 20 yard agility and 40 yard dash. Poor knee, groin, age and simply a slow lower part of the body. In total, I registered only 522 points for these (awful!).
In closing, I wanted to reiterate that I could not have done this without your generous support. I am so happy to have you all in my corner. I’ll keep you updated if my retirement plans change. The easiest part is the year round training – I love it. The hardest part is asking each of you every year to support this cause. So, when I do make my fundraising totals each year – that is the metric I am most please about. With that said, everyone has financial commitments that do not include my fundraising – so I am so grateful to have you back this truly great cause.
My heartfelt gratitude to all of you,
David
I am certainly not getting any younger, but it feels amazing to walk on to the St. John’s University turf each June and compete against some amazing athletes, good friends, and all fierce competitors with type A personalities to the core. Wall Street may be their current careers, but some of these athletes have put up and continue to put up eye-popping numbers. I am proud to say that YES – I am actually one of them.
While I was expecting better overall scores and I even had over-the-top expectations for a few events, I was extremely pleased with my numbers, even though I have had a really bad groin pull and knee damage for the past two months. As the only truly competitive athlete over 50 years old, I was also one of only two to register 1,000 point scores in two events (the other guy was a former Green Bay Packer Defensive Back with a Super Bowl Ring!!). I also won the over 50 age group by 280 points, so I have that going for me.
You can all see it broadcast on June 25th at 1pm on NBC Sports too. Tape it or just look for my Facebook posts, because you know I will be plastering all the me me, me of the coverage. A once in a lifetime experience and I am so humbled that the Decathlon chose me to highlight and focus on. A Behind-The-Scenes segment, a few after-event interviews and just making me feel truly special on a day that will probably, most likely, almost positive that it will be my last time participating and competing in this event (but hey, you never know!) My group actually had the most 1,000 point scorers than the premier group.
Here are the numbers – Ranked from Great to Good to Poor & Pathetic. I scored 4,065 points – though I wanted 5,000, I knew it would be tough with a bad leg and harder/changed scoring on a few events.
· 136 total strength points of Bench Press, Dips and Pull-ups. Last year was 131 total and I have improved this aggregate number every year – the record is 140 and I am ever so close. If 5 more pull-ups were counted, I would have had it! Second place overall on this category that only I keep track of and highlight. If the Decathlon were a three event competition, I’d be the winner!!!
· Dips – 72 in total to tie the record going into this year. The record was broken two people before me at 81, so I knew it was going to be a stretch. Regardless, 72 was my goal. Last year total was 61, and I improve here every year. 1,000 points that could have been 1,100.
· Bench Press – 43 reps of 175. Hard for me to not have bench as my number one, but with all the training, as the 9th event of the day, this event is brutally hard – and separated the senior citizen (ME!) – from the men from the boys. Still – I was one off my last year total of 44 and register my 4th straight 1,000 score. As this was my marquee event, I missed my goal of 45 reps, so my fundraising total was hit a bit for those of you donating on a sliding scale.
· Football Throw – 48 years and 405 points. I wanted 50 yards and there was a good wind blowing. I’ll take 48, I have been around 48-51 for five years.
· Vertical Jump – I skied 29 inches. Very happy with this number on a bad groin and knee. 407 points.
· 500 Meter row. 1 min 37 seconds of pain – extremely pleased with this poor number – Hands down, the hardest event of the day – bested last year by a few seconds and so glad it is over with. 373 points happily.
· The remainder – not worth even mentioning my pathetic numbers in the 400 meter run, 800 meter run, 20 yard agility and 40 yard dash. Poor knee, groin, age and simply a slow lower part of the body. In total, I registered only 522 points for these (awful!).
In closing, I wanted to reiterate that I could not have done this without your generous support. I am so happy to have you all in my corner. I’ll keep you updated if my retirement plans change. The easiest part is the year round training – I love it. The hardest part is asking each of you every year to support this cause. So, when I do make my fundraising totals each year – that is the metric I am most please about. With that said, everyone has financial commitments that do not include my fundraising – so I am so grateful to have you back this truly great cause.
My heartfelt gratitude to all of you,
David
May 26, 2016
Would this prelude entice you to want to read this family saga?
Prelude
The Bloodlines
December 24, 1966
A strong high pressure system had amassed over western Canada signaling the harbinger of a massive Arctic flow into the Northeast. From Washington D.C. up through Boston, temperatures had plummeted to the sub-freezing level. The Nor’easter began its methodic crawl up the coast after dawn. Large snowflakes had begun to fall rapidly in Philadelphia during the morning commute and by noon the City of Brotherly Love was blanketed with over seven inches with no end of slowing down in sight. By early afternoon the rapidly moving storm had moved up the east coast and the New York City area was also officially in the midst of what was turning into a White Christmas.
Most of the mom and pop stores in Tuckahoe had heeded the storms warning and closed their doors early in the day before three inches had even accumulated. Only the essential small businesses continued to brave the elements until the last possible moment. This tiny village nestled just north of the Bronx had many Italian-American residents and the Christmas Eve meal was sacred and steeped in religious tradition. The few shops which carried fish, macaroni and even lambs head; the main ingredient to Capozzelli Di Angnelli still had a steady flow of customers braving the wintery wonderland.
By 6:00 p.m. though, almost all of these hard working proprietors had decided to call it a night. Collectively, six men of various ages and sizes exited a butcher shop, a macaroni store and a restaurant, locked the doors and turned off the lights for the evening. The three establishments were located next to or across the street from each other. The entire contingent of salt of the earth family providers bunched together to brave the storm and meandered as one along the deserted and snow covered streets. These hardened men were all related in some sort of way; by blood, through marriage, once-removed and had gone through this Christmas Eve ritual together for over a decade. After the quarter of a mile boisterous trek in the worsening elements, the ensemble entered a small inviting house to begin the celebration of the birth of their Lord Jesus Christ.
Waiting their arrival the warmth of the vestibule were parents, grandparents, wives and children who had been busy as well preparing the meal and eagerly awaiting the arrival of Santa Claus.
“Michael darling, I told you to wear your gloves!” A young and beautiful wife with a bun of brunette hair and wearing a festive red apron greeted her husband with a hug and kiss as he was painstakingly discarding his flannel jacket that was still caked in melting flakes of snow.
“Maria me love, I’ll survive. You think I’d never experienced a cold night before. Ireland got plenty of chill you know.” In his jovial and sardonic Gaelic brogue, Mike reassured his wife of three years that even though he was still relatively new to this country, he was not new to harsh weather.
After all of the men had removed their jackets they all eagerly accepted the warmth of Christmas cheer placed in their hands. “A toast to this great economy! God Bless the Holiday season.” At fifty-four, Joe was the oldest of the bunch.
“Salute!” Over cheers and jovial shouts all in attendance concurred. This critical time from Thanksgiving to Christmas had been very profitable. It had not always been the case but thankfully this year had been good for all.
“Joe, I thought your other son-in-law, Patty was supposed to help you out today?” Vincent inquired sarcastically as he took a hearty sip of his scotch and water. Not yet fifty, he was still rugged looking and solidly built.
“Hehe, I’m lucky Mikey here thinks he’s still auditioning to be my favorite son-in-law. He was with me all day bright and early. Pat showed up right before lunch with some outrageous excuse that he couldn’t help us out today.” Joe made the comment as the men had begun to sidle into the crowded living room to mingle with the rest of the family.
“Rosa, where’s that husband of yours? I’m still waiting for him to get back from one of his famous top secret missions.” Joe addressed his oldest daughter who was regrettably unhappily married to Pat Fortuno for the past six years. She simply shrugged her shoulders and rolled her eyes from the dining room and continued to arrange plates and utensils on the table.
Two rambunctious boys in red feety pajamas darted out from a make shift fort they had built on the side of the couch. They shot each other with cap guns then dove to safety behind a chair and the love seat diagonal from each other in the crowded room.
“Will you two knock it off! Show some respect in your uncle’s house.” Greg, the owner of the best pizza place in town snapped at the two hyped-up terrors who were fueled by way too many chocolate bars. They both heeded their fathers warning and carefully moved from the back of the Christmas tree to the protection of their mother on the love seat.
“Greg, speak to your boys in a better tone. Let them have some fun. What do you expect a seven and five year old to do with the excitement of waiting for Santa Claus to arrive? You’ve scared them to death now.” Dina was enjoying a cigarette before she would return to the kitchen to assist the other mothers and grandmothers in serving the first course of the traditional feast of the seven fishes. She kissed the boys on their foreheads, stubbed out her butt and went back to assist the others.
“Okay everyone, time to eat.” The women’s blended voices bellowed from the direction of the hearty aroma of the kitchen. In a controlled chaotic manner, the entire throng ambled to the dinner table. Nobody took any old seat; they all knew their place and when they reached it, they sat.
Before the first bite, Rocco Albanese stood. The big man may have looked imposing, but when he opened his mouth his baritone voice was filled with love. “I’d like a moment to reflect and say Grace along with a special prayer for my boy, Ralph.” Quietness enveloped the table as Rocco quoted a passage from the Bible. His eyes watered as he raised his wine glass towards the direction of his middle son. Ralph sported a buzz cut and was wearing a red cardigan sweater with matching black corduroys. After volunteering for the army, he had recently celebrated his twentieth birthday while in basic training and was home on a short leave before he would be deployed to Vietnam.
After the prayer and well wishes had been extended, Rocco’s youngest son, Jimmy Boy stood to make an announcement. “Dad, mom, just to let you know I’m going to be enlisting in the army after graduation. Al’s got his family, but I can’t let Ralphie be the only one to come home with war medals.” The strapping teen made his proud proclamation with his chin up and already looking very soldierly.
“Think through your decision hard … war is Hell. Not glamorous at all. And you’ll have to cut that hair of yours. You can’t go over looking like one of those bugs.” Vincent, who had a long stint as a marine knew all too well the horrors of battle.
“You mean the Beatles dad?” Rita giggled as she tried to educate her father on the latest fad sweeping the country from England.
“Beatles, bugs, wasps, whatever. I just don’t like the way the young folk have been acting lately. They come into the bar and play those crazy songs on the jukebox. What a racket … dressed like beatniks. Where’s the country going?” Vincent was a traditional man who believed in proper conduct and appearance. He held the bowl of zeppole for his wife and aging mother before taking a few of his own. “Regardless Ralph, just remember to listen to your platoon leaders and the veteran NCO’s. Be safe and keep your head down. God Bless You!”
“I will sir. Thank you.”
While Rocco’s two youngest sons would be going off to serve their country, his oldest, had a family to support. Alfonse and his best girl Rita had gotten married as soon as she graduated from high school and their first son was born last spring. Their baby was not the only bundle of joy to bless the close nit extended families. Dina and Greg’s third son was also born earlier in the year. Mike and Maria had two of their own; a precious toddler who was in rambunctious cruiser phase. The almost two year old was currently sitting on her grandfather’s lap sucking on a bottle and losing the fight to keep her eyes open. They were also blessed with a son who was born last July, on Independence Day. He was presently napping on a large blanket in front of the Christmas tree with the two other infants.
In between courses, Mike took a sip of wine then decided to stretch his legs and walked over to the counter. With so much food on the table, the four gallon jug of homemade red was blocked by a huge bowl of salad. He moved the salad bowl and began to refill his glass. With a clear line of sight into the other room and the spectacularly lit Christmas tree, he moved his gaze to admire the ornaments and decorations. Growing up in Ireland as an only child in extremely harsh social and economic conditions, this life was still very new to him. He considered himself blessed to have been accepted into this wonderful family. Italian and Irish blood blended well. He prayed every night that his two angels would realize that the closeness, love and support of a family were a wonderful thing that should not be taken lightly. The myriad of friends these children would make in their lifetimes would come and go. But because of the bloodlines, all of those within these four walls would forever be bonded and he knew that they would stand by each other to face every challenge head on … whatever that may be.
So far so good; he chuckled to himself that the boys appeared to be getting alone fine … just fine. The precious trio was lying bundled amongst the Nativity Manger, wrapped Christmas presents and the myriad of decorations and ornaments. At that moment, the superstitious Irishman believed that the little ones must have read his mind. Still all comfortably asleep, Christopher and Baby Salvatore were bookending Little Anthony. In what looked like a coordinated movement, they all extended their little arms and reached to grasp each other.
The Bloodlines
December 24, 1966
A strong high pressure system had amassed over western Canada signaling the harbinger of a massive Arctic flow into the Northeast. From Washington D.C. up through Boston, temperatures had plummeted to the sub-freezing level. The Nor’easter began its methodic crawl up the coast after dawn. Large snowflakes had begun to fall rapidly in Philadelphia during the morning commute and by noon the City of Brotherly Love was blanketed with over seven inches with no end of slowing down in sight. By early afternoon the rapidly moving storm had moved up the east coast and the New York City area was also officially in the midst of what was turning into a White Christmas.
Most of the mom and pop stores in Tuckahoe had heeded the storms warning and closed their doors early in the day before three inches had even accumulated. Only the essential small businesses continued to brave the elements until the last possible moment. This tiny village nestled just north of the Bronx had many Italian-American residents and the Christmas Eve meal was sacred and steeped in religious tradition. The few shops which carried fish, macaroni and even lambs head; the main ingredient to Capozzelli Di Angnelli still had a steady flow of customers braving the wintery wonderland.
By 6:00 p.m. though, almost all of these hard working proprietors had decided to call it a night. Collectively, six men of various ages and sizes exited a butcher shop, a macaroni store and a restaurant, locked the doors and turned off the lights for the evening. The three establishments were located next to or across the street from each other. The entire contingent of salt of the earth family providers bunched together to brave the storm and meandered as one along the deserted and snow covered streets. These hardened men were all related in some sort of way; by blood, through marriage, once-removed and had gone through this Christmas Eve ritual together for over a decade. After the quarter of a mile boisterous trek in the worsening elements, the ensemble entered a small inviting house to begin the celebration of the birth of their Lord Jesus Christ.
Waiting their arrival the warmth of the vestibule were parents, grandparents, wives and children who had been busy as well preparing the meal and eagerly awaiting the arrival of Santa Claus.
“Michael darling, I told you to wear your gloves!” A young and beautiful wife with a bun of brunette hair and wearing a festive red apron greeted her husband with a hug and kiss as he was painstakingly discarding his flannel jacket that was still caked in melting flakes of snow.
“Maria me love, I’ll survive. You think I’d never experienced a cold night before. Ireland got plenty of chill you know.” In his jovial and sardonic Gaelic brogue, Mike reassured his wife of three years that even though he was still relatively new to this country, he was not new to harsh weather.
After all of the men had removed their jackets they all eagerly accepted the warmth of Christmas cheer placed in their hands. “A toast to this great economy! God Bless the Holiday season.” At fifty-four, Joe was the oldest of the bunch.
“Salute!” Over cheers and jovial shouts all in attendance concurred. This critical time from Thanksgiving to Christmas had been very profitable. It had not always been the case but thankfully this year had been good for all.
“Joe, I thought your other son-in-law, Patty was supposed to help you out today?” Vincent inquired sarcastically as he took a hearty sip of his scotch and water. Not yet fifty, he was still rugged looking and solidly built.
“Hehe, I’m lucky Mikey here thinks he’s still auditioning to be my favorite son-in-law. He was with me all day bright and early. Pat showed up right before lunch with some outrageous excuse that he couldn’t help us out today.” Joe made the comment as the men had begun to sidle into the crowded living room to mingle with the rest of the family.
“Rosa, where’s that husband of yours? I’m still waiting for him to get back from one of his famous top secret missions.” Joe addressed his oldest daughter who was regrettably unhappily married to Pat Fortuno for the past six years. She simply shrugged her shoulders and rolled her eyes from the dining room and continued to arrange plates and utensils on the table.
Two rambunctious boys in red feety pajamas darted out from a make shift fort they had built on the side of the couch. They shot each other with cap guns then dove to safety behind a chair and the love seat diagonal from each other in the crowded room.
“Will you two knock it off! Show some respect in your uncle’s house.” Greg, the owner of the best pizza place in town snapped at the two hyped-up terrors who were fueled by way too many chocolate bars. They both heeded their fathers warning and carefully moved from the back of the Christmas tree to the protection of their mother on the love seat.
“Greg, speak to your boys in a better tone. Let them have some fun. What do you expect a seven and five year old to do with the excitement of waiting for Santa Claus to arrive? You’ve scared them to death now.” Dina was enjoying a cigarette before she would return to the kitchen to assist the other mothers and grandmothers in serving the first course of the traditional feast of the seven fishes. She kissed the boys on their foreheads, stubbed out her butt and went back to assist the others.
“Okay everyone, time to eat.” The women’s blended voices bellowed from the direction of the hearty aroma of the kitchen. In a controlled chaotic manner, the entire throng ambled to the dinner table. Nobody took any old seat; they all knew their place and when they reached it, they sat.
Before the first bite, Rocco Albanese stood. The big man may have looked imposing, but when he opened his mouth his baritone voice was filled with love. “I’d like a moment to reflect and say Grace along with a special prayer for my boy, Ralph.” Quietness enveloped the table as Rocco quoted a passage from the Bible. His eyes watered as he raised his wine glass towards the direction of his middle son. Ralph sported a buzz cut and was wearing a red cardigan sweater with matching black corduroys. After volunteering for the army, he had recently celebrated his twentieth birthday while in basic training and was home on a short leave before he would be deployed to Vietnam.
After the prayer and well wishes had been extended, Rocco’s youngest son, Jimmy Boy stood to make an announcement. “Dad, mom, just to let you know I’m going to be enlisting in the army after graduation. Al’s got his family, but I can’t let Ralphie be the only one to come home with war medals.” The strapping teen made his proud proclamation with his chin up and already looking very soldierly.
“Think through your decision hard … war is Hell. Not glamorous at all. And you’ll have to cut that hair of yours. You can’t go over looking like one of those bugs.” Vincent, who had a long stint as a marine knew all too well the horrors of battle.
“You mean the Beatles dad?” Rita giggled as she tried to educate her father on the latest fad sweeping the country from England.
“Beatles, bugs, wasps, whatever. I just don’t like the way the young folk have been acting lately. They come into the bar and play those crazy songs on the jukebox. What a racket … dressed like beatniks. Where’s the country going?” Vincent was a traditional man who believed in proper conduct and appearance. He held the bowl of zeppole for his wife and aging mother before taking a few of his own. “Regardless Ralph, just remember to listen to your platoon leaders and the veteran NCO’s. Be safe and keep your head down. God Bless You!”
“I will sir. Thank you.”
While Rocco’s two youngest sons would be going off to serve their country, his oldest, had a family to support. Alfonse and his best girl Rita had gotten married as soon as she graduated from high school and their first son was born last spring. Their baby was not the only bundle of joy to bless the close nit extended families. Dina and Greg’s third son was also born earlier in the year. Mike and Maria had two of their own; a precious toddler who was in rambunctious cruiser phase. The almost two year old was currently sitting on her grandfather’s lap sucking on a bottle and losing the fight to keep her eyes open. They were also blessed with a son who was born last July, on Independence Day. He was presently napping on a large blanket in front of the Christmas tree with the two other infants.
In between courses, Mike took a sip of wine then decided to stretch his legs and walked over to the counter. With so much food on the table, the four gallon jug of homemade red was blocked by a huge bowl of salad. He moved the salad bowl and began to refill his glass. With a clear line of sight into the other room and the spectacularly lit Christmas tree, he moved his gaze to admire the ornaments and decorations. Growing up in Ireland as an only child in extremely harsh social and economic conditions, this life was still very new to him. He considered himself blessed to have been accepted into this wonderful family. Italian and Irish blood blended well. He prayed every night that his two angels would realize that the closeness, love and support of a family were a wonderful thing that should not be taken lightly. The myriad of friends these children would make in their lifetimes would come and go. But because of the bloodlines, all of those within these four walls would forever be bonded and he knew that they would stand by each other to face every challenge head on … whatever that may be.
So far so good; he chuckled to himself that the boys appeared to be getting alone fine … just fine. The precious trio was lying bundled amongst the Nativity Manger, wrapped Christmas presents and the myriad of decorations and ornaments. At that moment, the superstitious Irishman believed that the little ones must have read his mind. Still all comfortably asleep, Christopher and Baby Salvatore were bookending Little Anthony. In what looked like a coordinated movement, they all extended their little arms and reached to grasp each other.
May 4, 2016
NBC Sports - promo me!!
I just found out that I will be profiled in a behind-the-scenes segment on NBC Sports when they broadcast the Wall Street Decathlon I participate in each year. I am probably the oldest competitor - 51 years old - by about 20 years for most of the field. As I still kill it in a few of the events, they thought it makes for good content. This is definitely a bucket list item of mine I can now cross off. If you wish to donate to support pediatric cancer research at Sloan Kettering, follow the link below.
https://nyc.thedecathlon.org/competit...
https://nyc.thedecathlon.org/competit...
May 3, 2016
IUniverse half off!!
How fortuitous that I just an email from iUniverse. They did all the editing and publishing of my first two novels, After sitting on the manuscript for the third part of my trilogy I just picked it up again to edit one more time. iUniverse sends me a HALF off special for publishing. Time to get this thing moving.
April 22, 2016
Fundraising Friday!
https://nyc.thedecathlon.org/competit...
This is the link to my fundraising page for my participation in the Wall Street Decathlon. All proceeds go to Sloan Kettering Pediatric Cancer Research. Great cause that I am proud to be involved in. Broadcast on NBC Sports this year too.....
This is the link to my fundraising page for my participation in the Wall Street Decathlon. All proceeds go to Sloan Kettering Pediatric Cancer Research. Great cause that I am proud to be involved in. Broadcast on NBC Sports this year too.....
April 19, 2016
Pediatric Cancer Research - Fundraising
Once again I am competing in the Wall Street Decathlon. The Wall Street Decathlon is an event held every June (this year June 12th) that is a combination of the NFL Combine and a track and field decathlon. Over 150 people come together to compete and IMPORTANTLY raise money for the Pediatric Cancer Center Research at Sloan Kettering. Below is my link to contribute as well as a link to an interview the Decathlon did with me. New this year is that the event will be telecast on NBC Sports - so I am now in the big time!!
https://thedecathlon.org/search?query...
https://thedecathlon.org/blog/unbroke...
Over $6 million has been raised via this great and fun event and I am proud to be a part of this for my fifth consecutive year. The support I have received over the years from my family and friends has been tremendous. I do not ask for much, and no amount is too small (or big). 100% of the proceeds go towards funding this cause and what had come as a shock to me – this fundraising effort provides almost all of the dollars that Sloan Kettering receives to support the program. You see, while pediatric cancer is horrific, because the patient population is fairly small (compared to other types of cancer) the pharmaceutical industry does not provide the adequate support to the hospitals to effectively treat the children in need. The more I hear about this, the greater my drive to help the kids!
I say it every year, and the broken record continues. This is probably my last year competing and I really want to top $25k in cumulative contributions for the five years I will have been a part of it. I will most likely be the oldest grayest participant, but I still compete as hard as the younger and better athletes. No, I do not run well, but I do represent at a very high level in the strength events. Bench press is my marquee event so if you are generous enough to support me then make me earn it and meet or exceed my 45 reps for bench press I plan on exceeding. By exceeding 45 reps of 175 pounds, I would break the bench press record once again. Each of the ten events is scored on a 1,000 point system, and my ultimate goal is to get 3,000 points in the bench press, dips and pull-ups – this would also be a record for the Wall Street Decathlon and one that a 51 year old man should not be able to approach.
I am going to try – please be a part of this and support not just me, but this great cause.
Thank you
David
https://thedecathlon.org/search?query...
https://thedecathlon.org/blog/unbroke...
Over $6 million has been raised via this great and fun event and I am proud to be a part of this for my fifth consecutive year. The support I have received over the years from my family and friends has been tremendous. I do not ask for much, and no amount is too small (or big). 100% of the proceeds go towards funding this cause and what had come as a shock to me – this fundraising effort provides almost all of the dollars that Sloan Kettering receives to support the program. You see, while pediatric cancer is horrific, because the patient population is fairly small (compared to other types of cancer) the pharmaceutical industry does not provide the adequate support to the hospitals to effectively treat the children in need. The more I hear about this, the greater my drive to help the kids!
I say it every year, and the broken record continues. This is probably my last year competing and I really want to top $25k in cumulative contributions for the five years I will have been a part of it. I will most likely be the oldest grayest participant, but I still compete as hard as the younger and better athletes. No, I do not run well, but I do represent at a very high level in the strength events. Bench press is my marquee event so if you are generous enough to support me then make me earn it and meet or exceed my 45 reps for bench press I plan on exceeding. By exceeding 45 reps of 175 pounds, I would break the bench press record once again. Each of the ten events is scored on a 1,000 point system, and my ultimate goal is to get 3,000 points in the bench press, dips and pull-ups – this would also be a record for the Wall Street Decathlon and one that a 51 year old man should not be able to approach.
I am going to try – please be a part of this and support not just me, but this great cause.
Thank you
David
March 4, 2016
Wall Street Decathlon
Once again I am competing in the Wall Street Decathlon. As a reminder, the Wall Street Decathlon is an event held every June that is a combination of the NFL Combine and a track and field decathlon. Over 150 people come together to compete and IMPORTANTLY raise money for the Pediatric Cancer Center Research at Sloan Kettering.
https://nyc.thedecathlon.org/competit...
Almost $6 million has been raised via this great and fun event and I am proud to be a part of this for my fifth consecutive year. The support I have received over the years from my family and friends has been tremendous. I do not ask for much, and no amount is too small (or big). 100% of the proceeds go towards funding this cause and what had come as a shock to me – this fundraising effort provides almost all of the dollars that Sloan Kettering receives to support the program. You see, while pediatric cancer is horrific, because the patient population is fairly small (compared to other types of cancer) the pharmaceutical industry does not provide the adequate support to the hospitals to effectively treat the children in need. The more I hear about this, the greater my drive to help the kids!
I say it every year, and the broken record continues. This is probably my last year competing and I really want to top $25k in cumulative contributions for the five years I will have been a part of it. I will most likely be the oldest grayest participant, but I still compete as hard as the younger and better athletes. No, I do not run well, but I do represent at a very high level in the strength events. Bench press is my marquee event so if you are generous enough to support me then make me earn it and meet or exceed my 45 reps for bench press I plan on exceeding. By exceeding 45 reps of 175 pounds, I would break the bench press record once again. Each of the ten events is scored on a 1,000 point system, and my ultimate goal is to get 3,000 points in the bench press, dips and pull-ups – this would also be a record for the Wall Street Decathlon and one that a 51 year old man should not be able to approach.
I am going to try – please be a part of this and support not just me, but this great cause.
Thank you
David
https://nyc.thedecathlon.org/competit...
Almost $6 million has been raised via this great and fun event and I am proud to be a part of this for my fifth consecutive year. The support I have received over the years from my family and friends has been tremendous. I do not ask for much, and no amount is too small (or big). 100% of the proceeds go towards funding this cause and what had come as a shock to me – this fundraising effort provides almost all of the dollars that Sloan Kettering receives to support the program. You see, while pediatric cancer is horrific, because the patient population is fairly small (compared to other types of cancer) the pharmaceutical industry does not provide the adequate support to the hospitals to effectively treat the children in need. The more I hear about this, the greater my drive to help the kids!
I say it every year, and the broken record continues. This is probably my last year competing and I really want to top $25k in cumulative contributions for the five years I will have been a part of it. I will most likely be the oldest grayest participant, but I still compete as hard as the younger and better athletes. No, I do not run well, but I do represent at a very high level in the strength events. Bench press is my marquee event so if you are generous enough to support me then make me earn it and meet or exceed my 45 reps for bench press I plan on exceeding. By exceeding 45 reps of 175 pounds, I would break the bench press record once again. Each of the ten events is scored on a 1,000 point system, and my ultimate goal is to get 3,000 points in the bench press, dips and pull-ups – this would also be a record for the Wall Street Decathlon and one that a 51 year old man should not be able to approach.
I am going to try – please be a part of this and support not just me, but this great cause.
Thank you
David
March 18, 2015
Diesel Dad - continuing on for weeks 2, 3, 4
Okay, so the first week of the workout is complete. I hope this has shocked your body a bit more than your traditional workout. It is a good feeling to wake up with your muscles tight and sore (in a good way of course!) but not in pain. Pain is bad, soreness is good. Do not continue if you are in pain – that is wincing – but if you are just tight, then man up and continue.
For the next three weeks, the workout schedule will be slightly less than week one as the Bench-Dips-Pull-Ups workout will not be completed again until week 5. You will only need to commit three days a week for the next three weeks to complete the first of the twelve phases.
The first workout of the week should be the one I detailed on March 6th consisting of jogging intervals and calisthenics.
The second workout will be the one detailed on March 9th. Max Dips, Max Pull-ups, a set of the rower and jog 5 miles. The only addition is the leg workout detailed on March 4th. Even though you did not have the Bench-Dips-Pull-up workout, you still have to do legs. Most of these exercises can be done on machines and quickly, so you will only have to add another 20 minutes to the workout.
The third and final workout of the week will be the one detailed on March 11th. This is the long full body weight workout. I would say that this workout will be the most important one you will do.
I had formerly believed cardio was the most important form of exercise a person should do when they reach their 40s-50s. Since I began the Diesel Dad program I now know this is completely false. Yes, you do have to incorporate jogging into a program, but it is not the integral cog. Weight training, calisthenics and plyo-metric exercises have done more to help my physical well being than running.
Vast amounts of mileage on the pavement or treadmill only help you lose weight (which has its benefits) while also increasing your risk of nagging injuries like planter fasclittis and shin splints. I believe the optimal mileage level to jog/run for non-marathoners is 14-16 miles a week. 16 miles a week, takes me no more than 2 ½ hours total. Logging 25 miles a week adds 90 minutes that increases the risk of injury and can be devoted to calisthenics or plyo-metric training. These types of exercises strengthen fast twitch muscles while jogging strengthens slow twitch muscles. Balance is the key.
Some other intangible things I have noticed is that while I do not sweat as much during my long weight-training workouts than I do for the drenching sweat jogging sessions, my system tends to burn calories longer. I always weigh myself after a workout and the next morning. I have noticed that I burn fat/calories when I sleep at a much higher rate after a weight workout than a jogging one. I have not scientifically proven this but it has occurred.
I had been looking at older pictures of myself with my kids over the years and noticed a few stark contrasts in my physique since I began to workout in the Diesel Dad fashion. I have been fanatical about this workout now for four years, so it may take time for you to see the results I have seen, but trust me – the results will be seen.
First, the pudginess in my face/cheeks has vanished and has been replaced with chiseled features along my cheeks-jaw-neck. With the good comes the bad – with this occurring my hair had also fallen out (may not be related!!).
My shoulders have widened and risen so the top of my torso does not resemble the letter O but is more in line with the letter T. It may be harder for you to scratch your back and you may have to get new sports coast or suits as one wrong move and you could tear your older pre-Diesel Dad fitting garments. You will want to search the alphabet for letters you want to duplicate. Good letters are T & Y (overall appearance) as well as V and W (both will denote an impressive back side). Bad letters are O (obese), I (stick figure) & B (profile).
Your arms will be more defined. A noticeable confirmation you will see if you are working hard is a long thick vein coursing down the inside of your firearm and continuing down to your wrist. It will start as the Bronx River, grow to the Mississippi River and you can say you have arrived when it looks like the Amazon River. In addition, you will begin to see a pronounced definition of the muscle in your upper forearm. The negative here is that you will forever be pointing people to the direction of the beach. A positive in all of this is that you may never want to wear long sleeve shirts ever again.
Your lower body will also begin to feel invigorated. You should have a bounce in your step and lower back pain that you may have had in the past should begin to subside. Of course you will be sore – constantly – but it will be a good soreness and not pain. Another benefit will be the reduction in loops needed in your belt. This will be affirmation that fat is being burned in all the right places. I have personally seen my chest size go up 1-2 inches, I have gained 10 pounds and at the same time, I have to use holes in my belt that I had never used because my pants are so loose. Isn’t it great to eat and drink at will, gain weight and lose pants size.
Diesel Dad baby!!
For the next three weeks, the workout schedule will be slightly less than week one as the Bench-Dips-Pull-Ups workout will not be completed again until week 5. You will only need to commit three days a week for the next three weeks to complete the first of the twelve phases.
The first workout of the week should be the one I detailed on March 6th consisting of jogging intervals and calisthenics.
The second workout will be the one detailed on March 9th. Max Dips, Max Pull-ups, a set of the rower and jog 5 miles. The only addition is the leg workout detailed on March 4th. Even though you did not have the Bench-Dips-Pull-up workout, you still have to do legs. Most of these exercises can be done on machines and quickly, so you will only have to add another 20 minutes to the workout.
The third and final workout of the week will be the one detailed on March 11th. This is the long full body weight workout. I would say that this workout will be the most important one you will do.
I had formerly believed cardio was the most important form of exercise a person should do when they reach their 40s-50s. Since I began the Diesel Dad program I now know this is completely false. Yes, you do have to incorporate jogging into a program, but it is not the integral cog. Weight training, calisthenics and plyo-metric exercises have done more to help my physical well being than running.
Vast amounts of mileage on the pavement or treadmill only help you lose weight (which has its benefits) while also increasing your risk of nagging injuries like planter fasclittis and shin splints. I believe the optimal mileage level to jog/run for non-marathoners is 14-16 miles a week. 16 miles a week, takes me no more than 2 ½ hours total. Logging 25 miles a week adds 90 minutes that increases the risk of injury and can be devoted to calisthenics or plyo-metric training. These types of exercises strengthen fast twitch muscles while jogging strengthens slow twitch muscles. Balance is the key.
Some other intangible things I have noticed is that while I do not sweat as much during my long weight-training workouts than I do for the drenching sweat jogging sessions, my system tends to burn calories longer. I always weigh myself after a workout and the next morning. I have noticed that I burn fat/calories when I sleep at a much higher rate after a weight workout than a jogging one. I have not scientifically proven this but it has occurred.
I had been looking at older pictures of myself with my kids over the years and noticed a few stark contrasts in my physique since I began to workout in the Diesel Dad fashion. I have been fanatical about this workout now for four years, so it may take time for you to see the results I have seen, but trust me – the results will be seen.
First, the pudginess in my face/cheeks has vanished and has been replaced with chiseled features along my cheeks-jaw-neck. With the good comes the bad – with this occurring my hair had also fallen out (may not be related!!).
My shoulders have widened and risen so the top of my torso does not resemble the letter O but is more in line with the letter T. It may be harder for you to scratch your back and you may have to get new sports coast or suits as one wrong move and you could tear your older pre-Diesel Dad fitting garments. You will want to search the alphabet for letters you want to duplicate. Good letters are T & Y (overall appearance) as well as V and W (both will denote an impressive back side). Bad letters are O (obese), I (stick figure) & B (profile).
Your arms will be more defined. A noticeable confirmation you will see if you are working hard is a long thick vein coursing down the inside of your firearm and continuing down to your wrist. It will start as the Bronx River, grow to the Mississippi River and you can say you have arrived when it looks like the Amazon River. In addition, you will begin to see a pronounced definition of the muscle in your upper forearm. The negative here is that you will forever be pointing people to the direction of the beach. A positive in all of this is that you may never want to wear long sleeve shirts ever again.
Your lower body will also begin to feel invigorated. You should have a bounce in your step and lower back pain that you may have had in the past should begin to subside. Of course you will be sore – constantly – but it will be a good soreness and not pain. Another benefit will be the reduction in loops needed in your belt. This will be affirmation that fat is being burned in all the right places. I have personally seen my chest size go up 1-2 inches, I have gained 10 pounds and at the same time, I have to use holes in my belt that I had never used because my pants are so loose. Isn’t it great to eat and drink at will, gain weight and lose pants size.
Diesel Dad baby!!
March 11, 2015
Diesel Dad - Day 4, Week 1 - Phase 1
With three days under your belt it is now time for the fourth workout of the week. Brace yourself, it is the hardest. No, you will not sweat profusely. You may not even believe it was that hard, this is until the next morning (or if you did it early in the day then later that day).
This workout will take 90 minutes and will be devoted to weight training. Every body part will be worked in a rotation. The pattern will be a set of legs, a set of chest, a set of shoulders, a set of legs, a set of back, a set of triceps, a set of biceps. This pattern will continue for 9 rounds. You will complete 18 sets of legs and 9 sets of every other body part. Try and complete each round in 10 minutes. The latter rounds will go faster as your legs component will be finished half way through and the later rounds exercise will not be as demanding.
The first month you will do 10 reps of each set … except for flat bench press which will entail more reps. After each four week cycle you will increase your reps for each set by one rep. By the sixth four week cycle you will be doing 15 reps for each set. By the eleventh four week cycle you will be doing sets of 20 for each set and you will be capped out at 20 reps (and this workout will be close to 120 minutes long).
Because you will be gradually increasing, find weights that are challenging but not overbearing. As you complete your tenth rep say to yourself “Can I realistically see myself doing 20 reps of this weight in 10 months?” If not, then go down a bit in weight. You don’t want to put your psyche in a position where you will dread coming to the gym each day. Half the battle and most of the reason for the success of this Diesel Dad program is consistency.
For bench press, you will do three sets and they should be similar to the first three sets of the workout of Day 1. Your first set will be 20 reps (not 10), second set 15 reps and third set 10 reps.
Depending on how your gym is set up you may not have the same equipment to do every exercise or the gym may be crowded and you don’t want to slow down so you may have to call an audible and do another movement. That is okay, especially in the latter half of the workout (sets 6-9), but try and do all of the core movements (sets 1-5).
Here is the rotation:
Round One
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds is a good starting weight. 10 reps.
• Chest:– flat bench press. 20 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses behind neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: Straight-bar curls from stand-up position. 50-70 pounds is good. 10 reps.
Round Two
• Legs: Dumbbell squats – legs shoulder width apart. 30 pounds is a good starting weight. 10 reps. Last set of this exercise.
• Chest:– flat bench press. 15 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses front of neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls wide grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Three
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Chest:– flat bench press. 10reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses Front and Behind neck alternate from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps. Last set of this exercise!
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls close grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Four
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Chest:– Incline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 30-40 pounds is good. 10 reps.
• Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Back: Back Machine Cable Pull-down – front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from stand-up position. 25 pounds is good. 10 reps.
Round Five
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement. This is the last set of legs.
• Chest:– Decline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 35-45 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – back pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 25 pounds is good. 10 reps.
Round Six
• Chest:– Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - 1-arm presses with Dumbbells. 40-50 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – close grip front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps. Go down in weight for the next 2 sets.
Round Seven
• Chest:– Slight Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Upright Rows with a straight bar. 40-50 pounds is good. 10 reps.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope. Good form and 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps.
Round Eight
• Chest:– Flat bench Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Walk around the gym holding 45 pound plates. Walk and hold for as long as you can.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope over your head. Good form and 10 reps.
• Biceps: 1-arm Dumbbell concentration curls from seated position. 20 pounds is good. 10 reps.
Round Nine
• Chest:– Flat bench 20 reps of light weight (135 pounds).
• Shoulders: - Kettle Bell Swings – American – lift over head, 10 reps comfortable weight.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with tight bar. Good form and 10 reps.
• Biceps: Close grip forearm curls with a straight bar. 10 reps. 50 pounds is good.
Well that is the entire first week workout. You should have completed this in four days straight (which will give you three days to recuperate) or if you gave yourself a day or two off in between then you will still have one-two days to recuperate until the second week. I will have more of Week Two of Diesel Dad in my next post.
This workout will take 90 minutes and will be devoted to weight training. Every body part will be worked in a rotation. The pattern will be a set of legs, a set of chest, a set of shoulders, a set of legs, a set of back, a set of triceps, a set of biceps. This pattern will continue for 9 rounds. You will complete 18 sets of legs and 9 sets of every other body part. Try and complete each round in 10 minutes. The latter rounds will go faster as your legs component will be finished half way through and the later rounds exercise will not be as demanding.
The first month you will do 10 reps of each set … except for flat bench press which will entail more reps. After each four week cycle you will increase your reps for each set by one rep. By the sixth four week cycle you will be doing 15 reps for each set. By the eleventh four week cycle you will be doing sets of 20 for each set and you will be capped out at 20 reps (and this workout will be close to 120 minutes long).
Because you will be gradually increasing, find weights that are challenging but not overbearing. As you complete your tenth rep say to yourself “Can I realistically see myself doing 20 reps of this weight in 10 months?” If not, then go down a bit in weight. You don’t want to put your psyche in a position where you will dread coming to the gym each day. Half the battle and most of the reason for the success of this Diesel Dad program is consistency.
For bench press, you will do three sets and they should be similar to the first three sets of the workout of Day 1. Your first set will be 20 reps (not 10), second set 15 reps and third set 10 reps.
Depending on how your gym is set up you may not have the same equipment to do every exercise or the gym may be crowded and you don’t want to slow down so you may have to call an audible and do another movement. That is okay, especially in the latter half of the workout (sets 6-9), but try and do all of the core movements (sets 1-5).
Here is the rotation:
Round One
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds is a good starting weight. 10 reps.
• Chest:– flat bench press. 20 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses behind neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: Straight-bar curls from stand-up position. 50-70 pounds is good. 10 reps.
Round Two
• Legs: Dumbbell squats – legs shoulder width apart. 30 pounds is a good starting weight. 10 reps. Last set of this exercise.
• Chest:– flat bench press. 15 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses front of neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls wide grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Three
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Chest:– flat bench press. 10reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses Front and Behind neck alternate from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps. Last set of this exercise!
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls close grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Four
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Chest:– Incline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 30-40 pounds is good. 10 reps.
• Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Back: Back Machine Cable Pull-down – front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from stand-up position. 25 pounds is good. 10 reps.
Round Five
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement. This is the last set of legs.
• Chest:– Decline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 35-45 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – back pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 25 pounds is good. 10 reps.
Round Six
• Chest:– Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - 1-arm presses with Dumbbells. 40-50 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – close grip front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps. Go down in weight for the next 2 sets.
Round Seven
• Chest:– Slight Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Upright Rows with a straight bar. 40-50 pounds is good. 10 reps.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope. Good form and 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps.
Round Eight
• Chest:– Flat bench Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Walk around the gym holding 45 pound plates. Walk and hold for as long as you can.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope over your head. Good form and 10 reps.
• Biceps: 1-arm Dumbbell concentration curls from seated position. 20 pounds is good. 10 reps.
Round Nine
• Chest:– Flat bench 20 reps of light weight (135 pounds).
• Shoulders: - Kettle Bell Swings – American – lift over head, 10 reps comfortable weight.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with tight bar. Good form and 10 reps.
• Biceps: Close grip forearm curls with a straight bar. 10 reps. 50 pounds is good.
Well that is the entire first week workout. You should have completed this in four days straight (which will give you three days to recuperate) or if you gave yourself a day or two off in between then you will still have one-two days to recuperate until the second week. I will have more of Week Two of Diesel Dad in my next post.
