I am participating in the Philly Live Strong 100-mile bike ride to help cure cancer on August 22. Please help me to raise money for the event.

As part of Team LIVESTRONG, I’m making a difference in the fight against cancer. I’ve joined with other people around the globe and across different events to raise money for LIVESTRONG. We may not all live in the same city or participate in the same sport but we’re united by hope, courage and determination.

The money I raise will go to support LIVESTRONG’s programs and services, which inspire and empower people affected by cancer. If you or someone you know is diagnosed, these resources will help face the challenges of cancer, head on, and live life on your own terms.

Please support me as I make a difference in the cancer fight through my participation in Team LIVESTRONG. Thank you!

Donate here.

This is very similar to the All Basic Muscle Groups workout; nothing fancy, just added in biceps and triceps focus. Full body, hitting multiple muscle groups. I perform one set of each exercise to failure, using heavy weight--modified HIT principles. Upper body exercise sets have a rep range of 10-12 and lower body has a target range of 20. I will continue to post some of my workouts as I go along. I have 26 workouts I rely on; each one is slightly different depending upon how I feel or if a particular body part needs a bit of attention. I finished my workout with sets of roman chair for abs.

This morning's workout left me with a feeling of accomplishment. Ran three miles afterward. I only work out with weights on Monday, Wednesday, Friday. I will continue to post workouts as I get time. You can always track my workouts here. Enjoy.

Full body, compound movements, hitting multiple muscle groups at once. I perform one set of each exercise to failure, using heavy weight--modified HIT principles. Upper body exercise sets have a rep range of 10-12, lower body has a target range of 20, and bodyweight exercises (pull-ups and push-ups) have a target of 25 reps.

This is a slight modification of the Men's Health Marine Corps Workout over at Military.com. I like this workout because I can use dumbbells, barbells, sandbags, and/or kettlebells. All of the exercises are compound movements and target more than one muscle group. I can get through this workout, gushing sweat, in about 35 minutes. I capped this workout with sets of hanging leg raises and incline sit-ups.

When I'm not "feeling it," this is the workout I turn to... It gets me me motivated and sweating, especially the clean and press and front squat to press.

I will start posting my favorite workouts as I get time. You can always track my workouts here. Semper Fi.

Full body, compound movements, hitting multiple muscle groups at once. I perform one set of each exercise to failure, using heavy weight--modified HIT principles. Upper body exercise sets have a rep range of 10-12 and lower body has a target range of 20.

This is one of two "all dumbbell workouts" I have in my roster. I like this workout because it forces me to compensate for being off balance during reciprocating exercises and, being an all dumbbell workout, I am forced to control the unintensional movements of the dumbbells--using more muscles to keep the weights moving on the desired path. I finished this workout with a few sets of roman chair for abs.

I will start posting my favorite workouts as I get time. You can always track my workouts here. Enjoy.

Full body, compound movements, hitting multiple muscle groups at once. I perform one set of each exercise to failure, using heavy weight--modified HIT principles. Upper body exercise sets have a rep range of 10-12 and lower body has a target range of 20.

This is my only kettlebell workout, though I sometimes substitute a kettlebell for a dumbbell in other workouts. I received an adjustable kettlebell handle as a gift a long while ago and have been happily using it ever since. There are a number of adjustable kettlebell handles out there, but few go up to 80+ pounds; so my version keeps my workout challenging. I finished my workout with incline sit-ups and hanging leg raises for abs.

I will start posting my favorite workouts as I get time. You can always track my workouts here. Enjoy.

Another favorite workout. At one point, I only had 8 workouts that I was using with regularity--3X a week. As I found new workouts or customized, I started adding and moved away from numbered workout naming.

Full body, compound movements, hitting multiple muscle groups at once. I perform one set of each exercise to failure, using heavy weight--modified HIT principles. Upper body exercise sets have a rep range of 10-12 and lower body has a target range of 20. The first exercise in the list is lumberjack squats. I *love* these. They aren't in the database of Fitness Builder, but the app allows for custom exercise additions. I finished my workout with a few sets of roman chair for abs. Only one workout, of the 26 in my list, take longer than 35-40 minutes. So my workouts should only take a bit over half an hour.

I will start posting my favorite workouts as I get time. You can always track my workouts here. Enjoy.

This is one of my favorite workouts. Full body, compound movements, hitting multiple muscle groups at once. I perform one set of each exercise to failure, using heavy weight--modified HIT principles. Upper body exercise sets have a rep range of 10-12 and lower body has a target range of 20. I will continue to post some of my workouts as I go along. I have 26 workouts I rely on; each one is slightly different depending upon how I feel or if a particular body part needs a bit of attention. I finished my workout with a set of 3 planks for abs.

This morning's workout left me tired, sweat-drenched, and happy. I will start posting my favorite workouts as I get time. You can always track my workouts here. Enjoy.

Thought I would list my morning workout details. I follow HIT principles of one heavy set to failure for each exercise. Most of these exercises involve body weight or combination exercise with weight. I use PumpOne's Fitness Builder app on my iPhone for tracking and creating workouts.

Mixed Bodyweight and Iron Workout
Exercise	Description	Rep Range
Pull Ups	Standard dead hang pull up, no kipping, all the way down and up.	20
Kettlebell Sumo Squat	Heavy kettlebell squat to failure.	20
Bench Dip	Triceps love this! Sometimes I throw a plate on my lap for added weight.	15-20
Moving Ball Push Up	Simple push up on a soccer ball, changing sides with each rep.	20-30
Dumbbell Lunges	Classic walking lunges with a dumbbell in each hand.	12-15
Dips	Great exercise for upper body.	15-20
Dumbbell Squat, Curl, and Press	Combination exercise that works legs, biceps, and shoulders.	12-15
Dumbbell Turkish Get Ups	Great full-body exercise.	10
Plate Pick Up Overhead Lift	Another combination exercise that hits a number of areas.	15-20
Plank (Abs)	I like doing high and low plank, alternating--no rest.	2-3 minutes.

I will start posting my favorite workouts as I get time. You can always track my workouts here. Enjoy.