swonkdiesel.blogspot.com

SwonkDiesel

Monday, January 17, 2011. I have decided to move! Check me out at www.chancecianciola.blogspot.com. Same great content, brand new look. Posted by Chance Cianciola, MS, CSCS, cPT. Friday, December 24, 2010. Just if you are interested, here is the workout I completed this morning and it was with my buddy from Morehead State, Dillon Lawson. Med Ball Circuit 3x8each. A1 - Keg Clean and Press - 3x6. A2 - Farmers Walk - 3x40yds. B - Zercher Split Squats - 3x8each. Posted by Chance Cianciola, MS, CSCS, cPT.

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Monday, January 17, 2011. I have decided to move! Check me out at www.chancecianciola.blogspot.com. Same great content, brand new look. Posted by Chance Cianciola, MS, CSCS, cPT. Friday, December 24, 2010. Just if you are interested, here is the workout I completed this morning and it was with my buddy from Morehead State, Dillon Lawson. Med Ball Circuit 3x8each. A1 - Keg Clean and Press - 3x6. A2 - Farmers Walk - 3x40yds. B - Zercher Split Squats - 3x8each. Posted by Chance Cianciola, MS, CSCS, cPT.

<META> KEYWORDS

1 new site

2 no comments

3 merry christmas

4 foam roll/warmup

5 chest pass

6 overhead throw

7 side toss

8 scoop toss

9 1 ignoring nutrition

10 2 sleep

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SwonkDiesel | swonkdiesel.blogspot.com Reviews

https://swonkdiesel.blogspot.com

Monday, January 17, 2011. I have decided to move! Check me out at www.chancecianciola.blogspot.com. Same great content, brand new look. Posted by Chance Cianciola, MS, CSCS, cPT. Friday, December 24, 2010. Just if you are interested, here is the workout I completed this morning and it was with my buddy from Morehead State, Dillon Lawson. Med Ball Circuit 3x8each. A1 - Keg Clean and Press - 3x6. A2 - Farmers Walk - 3x40yds. B - Zercher Split Squats - 3x8each. Posted by Chance Cianciola, MS, CSCS, cPT.

INTERNAL PAGES

swonkdiesel.blogspot.com

1

SwonkDiesel: March 2010

http://swonkdiesel.blogspot.com/2010_03_01_archive.html

Sunday, March 28, 2010. This week wrapped up my self-project, Project 190. Vertical: 30in. - no gain. Squat: 405lbs - up 20lbs. Bench: 300lbs - no gain. Deadlift: 425lbs Sumo - didn't test before. 3RM Pullup: 125lbs - up 45lbs. Benching was up and down the whole time due to having a spot or not as well as the last two weeks being affected by the head cold. Overall, I am pleased with the results and the program but far from satisfied. I am now onto a program by Eric Cressey called Maximum Strength. Below ...

2

SwonkDiesel: December 2010

http://swonkdiesel.blogspot.com/2010_12_01_archive.html

Friday, December 24, 2010. Just if you are interested, here is the workout I completed this morning and it was with my buddy from Morehead State, Dillon Lawson. Med Ball Circuit 3x8each. A1 - Keg Clean and Press - 3x6. A2 - Farmers Walk - 3x40yds. B - Zercher Split Squats - 3x8each. Posted by Chance Cianciola, MS, CSCS, cPT. Thursday, December 2, 2010. Common Gym Mistakes pt. 2. Ok, so you have the nutrition part taken care of and your workouts are top notch. What else are you missing?

3

SwonkDiesel: October 2010

http://swonkdiesel.blogspot.com/2010_10_01_archive.html

Monday, October 4, 2010. I tried a new recipe tonight for dinner that is not only healthy but was also very delicious. I thought I would share it with you all. It is something different that provides a good source of protein. Hope you give it a try and enjoy. Quinoa Salad with Chicken. Serves 4 to 6. Using the meat from a grilled or baked chicken is a convenient shortcut for making this tempting main course salad. Serve over lettuce and chopped fresh veggies for lunch, dinner or picnics. 1 1/3 cups quinoa.

4

SwonkDiesel: Common Gym Mistakes

http://swonkdiesel.blogspot.com/2010/11/common-gym-mistakes.html

Monday, November 29, 2010. 3 Too Much Cardio. Later this week I will give a second list of mistakes that involve more nutrition and psychology. Posted by Chance Cianciola, MS, CSCS, cPT. Subscribe to: Post Comments (Atom). If I'm stronger than you, I'm better than you. Call Me a Slacker. Follow me on Twitter.

5

SwonkDiesel: Updates

http://swonkdiesel.blogspot.com/2010/09/updates.html

Thursday, September 9, 2010. Along with these renovations we are going to reconstruct the BodyQuest website so my blog content from Swonkdiesel will become more frequent and will more than likely move to that website. I will keep everyone updated on any changes that occur. Come check us out! Posted by Chance Cianciola, MS, CSCS, cPT. Subscribe to: Post Comments (Atom). If I'm stronger than you, I'm better than you. Follow me on Twitter.

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JOHNNY & CAT's BLOG: January 2009

http://johnnyandcat.blogspot.com/2009_01_01_archive.html

Friday, January 30, 2009. A few pictures from the recent. Winter storm that hit Lex. Bleu (left) and Motz. Delong Rd., between Tates Creek and Walnut Hill. At Lakeshore Park again. The holly tree next to our balcony. A few horses trying to graze on Walnut Hill Rd. Posted by J Cizzel. Subscribe to: Posts (Atom). Tates Creek Christian Church. Jamie and John's Blog. Welcome to Johnny and Cat's Blog. Welcome to our blog, we hope you enjoy it and keeps you up to date on our lives. View my complete profile.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: Ice & Thoroughbreds

http://johnnyandcat.blogspot.com/2009/02/ice-thoroughbreds.html

Saturday, February 7, 2009. With a few days off of work, Johnny took a few mornings to wonder the country side and take these pictures. At Woods Edge Farm on Athens Walnut Hill Pike. At Woods Edge Farm on Athens Walnut Hill Pike. At Woods Edge Farm on Athens Walnut Hill Pike. At a farm on N. Cleveland, just outside of Athens. On S Cleveland Rd. On S Cleveland Rd. On Old Richmond Rd. Posted by Johnny and Cat. Subscribe to: Post Comments (Atom). Tates Creek Christian Church. Jamie and John's Blog.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: Valentine's Day minus 1

http://johnnyandcat.blogspot.com/2009/02/valentines-day-minus-1.html

Saturday, February 14, 2009. Valentine's Day minus 1. Celebrated Valentine's Day one day early at Malone's in Lex. Http:/ www.malonesrestaurant.com/. Subscribe to: Post Comments (Atom). Tates Creek Christian Church. Jamie and John's Blog. Welcome to Johnny and Cat's Blog. Welcome to our blog, we hope you enjoy it and keeps you up to date on our lives. Please feel free to share your comments and let us know what you think and want to know about. Valentines Day minus 1. Lexington, Kentucky, United States.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: Winter Blast

http://johnnyandcat.blogspot.com/2009/01/few-pictures-from-recent-winter-storm.html

Friday, January 30, 2009. A few pictures from the recent. Winter storm that hit Lex. Bleu (left) and Motz. Delong Rd., between Tates Creek and Walnut Hill. At Lakeshore Park again. The holly tree next to our balcony. A few horses trying to graze on Walnut Hill Rd. Posted by J Cizzel. Subscribe to: Post Comments (Atom). Tates Creek Christian Church. Jamie and John's Blog. Welcome to Johnny and Cat's Blog. Welcome to our blog, we hope you enjoy it and keeps you up to date on our lives.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: Tour of California

http://johnnyandcat.blogspot.com/2009/02/tour-of-california.html

Sunday, February 15, 2009. Http:/ tracker.amgentourofcalifornia.com/. Subscribe to: Post Comments (Atom). Tates Creek Christian Church. Jamie and John's Blog. Welcome to Johnny and Cat's Blog. Welcome to our blog, we hope you enjoy it and keeps you up to date on our lives. Please feel free to share your comments and let us know what you think and want to know about. Valentines Day minus 1. Lexington, Kentucky, United States. View my complete profile.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: Moving Moment

http://johnnyandcat.blogspot.com/2009/02/moving-moment.html

Sunday, February 8, 2009. Today we went to Center Point Church ( http:/ www.cpclex.org. Here in town to see our good friend Rob devote himself to Christ through baptism. This was a moving experience and we are so glad for Rob to invite us and let us share this special day with him. We also got to spend some time with his fiance Bobbie and meet his beautiful daughter Katie. Thanks again Rob for letting us share this day with you, we love you guy. Rob Sinnott, CSCS, AFAA-PFT. February 10, 2009 at 10:42 AM.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: February 2009

http://johnnyandcat.blogspot.com/2009_02_01_archive.html

Sunday, February 15, 2009. Http:/ tracker.amgentourofcalifornia.com/. Saturday, February 14, 2009. Valentine's Day minus 1. Celebrated Valentine's Day one day early at Malone's in Lex. Http:/ www.malonesrestaurant.com/. The moon Thursday evening as seen from our balcony. Sunday, February 8, 2009. Today we went to Center Point Church ( http:/ www.cpclex.org. Saturday, February 7, 2009. With a few days off of work, Johnny took a few mornings to wonder the country side and take these pictures.

johnnyandcat.blogspot.com

JOHNNY & CAT's BLOG: Mooned

http://johnnyandcat.blogspot.com/2009/02/mooned.html

Saturday, February 14, 2009. The moon Thursday evening as seen from our balcony. Subscribe to: Post Comments (Atom). Tates Creek Christian Church. Jamie and John's Blog. Welcome to Johnny and Cat's Blog. Welcome to our blog, we hope you enjoy it and keeps you up to date on our lives. Please feel free to share your comments and let us know what you think and want to know about. Valentines Day minus 1. Lexington, Kentucky, United States. View my complete profile.

accelerateyourself.blogspot.com

ACCELERATED SPORTS PERFORMANCE: December 2009

http://accelerateyourself.blogspot.com/2009_12_01_archive.html

Sunday, December 27, 2009. Sunday night strength session: Back and Biceps. If you have the opportunity to lift in a gym by yourself, or maybe with just one other person. it is an unbeatable way to focus. Headphones in and the door locked behind me. I didn't have to rush to get anywhere, and had no one to go off on a tangent about any subject. Work done is below:. I have tiny hamstrings. Standing EZ bar curl. Posted by Rob Sinnott, MS, CSCS. Wednesday, December 23, 2009. Leg Day before the holidays. If yo...

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swonkdiesel.blogspot.com

SwonkDiesel

Monday, January 17, 2011. I have decided to move! Check me out at www.chancecianciola.blogspot.com. Same great content, brand new look. Posted by Chance Cianciola, MS, CSCS, cPT. Friday, December 24, 2010. Just if you are interested, here is the workout I completed this morning and it was with my buddy from Morehead State, Dillon Lawson. Med Ball Circuit 3x8each. A1 - Keg Clean and Press - 3x6. A2 - Farmers Walk - 3x40yds. B - Zercher Split Squats - 3x8each. Posted by Chance Cianciola, MS, CSCS, cPT.

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