Saturday, May 31, 2014

Chest, Biceps and Old Man Riverwalk

San Antonio Spurs' Tim Duncan: Seventeen years in the NBA, one of the best power forwards of all time and four time champion. Tim Duncan closed out the series with the Oklahoma City Thunder tonight and they are going to play the Miami Heat in the NBA finals... again. Cal Ripken is certainly baseball's Iron Man, it can easily be argued that Tim Duncan is the NBA's.

Today's quote is from Tim Duncan:

"I'm just going to play whatever game is in front of me."

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Dips

Evening Weight Training:
One Armed TRX Chest Press
Bench Press 5x5
Weighted Dips 5x5

Have a Great Day!


Friday, May 30, 2014

Legs and Cal Ripken Jr.

Thirty-two years ago today Cal Ripken Jr. started his 2632 consecutive game streak which ended on
September 20th, 1998. Today's leg workout will forever be named "Cal" after baseball's Iron Man. A champion, an all-star and a guy that avoided getting caught up in the steroid era of baseball.

Today's quote is of course from Cal Ripken Jr.:

"When you're an athlete and you play every day and are conditioning yourself every year, the aging is gradual."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squat
Stiff Leg Deadlift
Body Weight Calf Raises
Glute Hamstring Developer

Evening WOD: Cal
One-mile Run
15m Weighted Walking Lunges, 3 sets
30" Box Jumps, 3 sets of 10 repetitions
15m Weighted Dog Sled Push, 3 sets
Back Squats with Heavy Chains, 3 sets of 10 repetitions

Have a Great Day!!


Thursday, May 29, 2014

Shoulders and Triceps and Life on Other Planets

It actually looked like it might rain here in Tucson this afternoon. Alas, it was all just cloud build up and a bit of virga to disappoint us again. It was a good bit cooler and made for a nice evening dinner outside.

I did watch a great documentary hosted by Stephen Hawking about the possibility of life on other planets. Part of it focused on the things that we know based on life on Earth: 1) Where there is water there can be life and 2) If there is intelligent life out there, they may be like us and exploit resources until they are spent just like humans. It was a very interesting subject.

Today's quote is from Stephen Hawking:

"We only have to look at ourselves to see how intelligent life might develop into something we wouldn't want to meet."

Morning Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Captains of Crush Grip Trainers
Diamond Triceps Push-Ups
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Extensions

Afternoon Lifting Session:
Weighted Keg Clean to Press
Single Heavy Dumbbell Clean to Press
Heavy Shoulder Shrugs
Barbell Push Press

Have a Great Day!


Wednesday, May 28, 2014

Backbackbackbackback and the Passing of a Legend

Today was an excellent day lifting for the back with a good mixture of weightlifting and a bit of functional training. It was very hot, going over 100 degrees fahrenheit. Maintaining good hydration with a focus on staying as cool as possible was the theme!

It seems only fitting to have today's quote come from Maya Angelou who passed away today:

"All great achievements require time."

Morning Weight Training: Back
Dumbbell Pullovers
One Armed Bent Over Rows
Upright Barbell Rows
TRX Rows
Close Grip Bodyweight Pull-Ups

Evening Weight Training:
Warm-Up: (Which I find a bit funny to even say in the desert heat...)
Sledgehammer Swings- 10 repetitions per side, 3 sets
Fat Grip Dumbbell Snatches- 3 repetitions per side, 3 sets
Lifting:
Deadlifts
Landmine Rows
Weighted Wide Grip Pull-Ups

Have a Great Day!

Yesterday's Workout! Healthy at last...

It was great to finally feel healthy enough to get a full workout routine in
yesterday. Patience with my illness and getting the rest I needed to beat back
whatever the hell got me was the right move. I did go lighter with the weights than I had been before I got sick.

It is starting to get hot here in Tucson though and heat related injuries are a real threat. Even at 5:30pm it is easily over 90 degrees fahrenheit and by the time I am done lifting I need to sit in the pool for at least ten minutes just to get my temperature back down to normal.

Today's quote is from Napoleon Hill:

"Patience, persistence and perspiration make an unbeatable combination for success."

Morning Lifting Routine: Chest and Biceps
Flat Bench Dumbbell Press
Incline Dumbbell Press
Dumbbell Flies
Captains of Crush Grip Trainers
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Dips

Evening Routine:
Warm-up: TRX Chest Flies, 3 sets
Bench Press, 5x5
Fat Barbell Biceps Curls, 3 sets
Dips, 3 sets to failure
Abdominal Crunches, 100 repetitions

Have a Great Day!





Monday, May 26, 2014

Memorial Day and "The Last Six Seconds"


I was able to get my MURPH WOD in this morning. It was a pain in my ass but a great workout!

I wanted to share a speech given by Marine Lt. General John Kelly for Memorial Day. Kelly gave this speech to eulogize two brave Marines who did their duty and paid the price. What the speech does not say, is that Lt. General Kelly's own son was killed in combat just four days before he gave this speech:

Two years ago when I was the Commander of all U.S. and Iraqi forces, in fact, the 22nd of April 2008, two Marine infantry battalions, 1/9 “The Walking Dead,” and 2/8 were switching out in Ramadi. One battalion in the closing days of their deployment going home very soon, the other just starting its seven-month combat tour.
Two Marines, Corporal Jonathan Yale and Lance Corporal Jordan Haerter, 22 and 20 years old respectively, one from each battalion, were assuming the watch together at the entrance gate of an outpost that contained a makeshift barracks housing 50 Marines.
The same broken down ramshackle building was also home to 100 Iraqi police, also my men and our allies in the fight against the terrorists in Ramadi, a city until recently the most dangerous city on earth and owned by Al Qaeda. Yale was a dirt poor mixed-race kid from Virginia with a wife and daughter, and a mother and sister who lived with him and he supported as well. He did this on a yearly salary of less than $23,000. Haerter, on the other hand, was a middle class white kid from Long Island.
They were from two completely different worlds. Had they not joined the Marines they would never have met each other, or understood that multiple America’s exist simultaneously depending on one’s race, education level, economic status, and where you might have been born. But they were Marines, combat Marines, forged in the same crucible of Marine training, and because of this bond they were brothers as close, or closer, than if they were born of the same woman.
The mission orders they received from the sergeant squad leader I am sure went something like: “Okay you two clowns, stand this post and let no unauthorized personnel or vehicles pass.” “You clear?” I am also sure Yale and Haerter then rolled their eyes and said in unison something like: “Yes Sergeant,” with just enough attitude that made the point without saying the words, “No kidding sweetheart, we know what we’re doing.” They then relieved two other Marines on watch and took up their post at the entry control point of Joint Security Station Nasser, in the Sophia section of Ramadi, al Anbar, Iraq.
A few minutes later a large blue truck turned down the alley way—perhaps 60-70 yards in length—and sped its way through the serpentine of concrete jersey walls. The truck stopped just short of where the two were posted and detonated, killing them both catastrophically. Twenty-four brick masonry houses were damaged or destroyed. A mosque 100 yards away collapsed. The truck’s engine came to rest two hundred yards away knocking most of a house down before it stopped.
Our explosive experts reckoned the blast was made of 2,000 pounds of explosives. Two died, and because these two young infantrymen didn’t have it in their DNA to run from danger, they saved 150 of their Iraqi and American brothers-in-arms.
When I read the situation report about the incident a few hours after it happened I called the regimental commander for details as something about this struck me as different. Marines dying or being seriously wounded is commonplace in combat. We expect Marines regardless of rank or MOS to stand their ground and do their duty, and even die in the process, if that is what the mission takes. But this just seemed different.
The regimental commander had just returned from the site and he agreed, but reported that there were no American witnesses to the event—just Iraqi police. I figured if there was any chance of finding out what actually happened and then to decorate the two Marines to acknowledge their bravery, I’d have to do it as a combat award that requires two eye-witnesses and we figured the bureaucrats back in Washington would never buy Iraqi statements. If it had any chance at all, it had to come under the signature of a general officer.
I traveled to Ramadi the next day and spoke individually to a half-dozen Iraqi police all of whom told the same story. The blue truck turned down into the alley and immediately sped up as it made its way through the serpentine. They all said, “We knew immediately what was going on as soon as the two Marines began firing.” The Iraqi police then related that some of them also fired, and then to a man, ran for safety just prior to the explosion.
All survived. Many were injured … some seriously. One of the Iraqis elaborated and with tears welling up said, “They’d run like any normal man would to save his life.”
What he didn’t know until then, he said, and what he learned that very instant, was that Marines are not normal. Choking past the emotion he said, “Sir, in the name of God no sane man would have stood there and done what they did.”
“No sane man.”
“They saved us all.”
What we didn’t know at the time, and only learned a couple of days later after I wrote a summary and submitted both Yale and Haerter for posthumous Navy Crosses, was that one of our security cameras, damaged initially in the blast, recorded some of the suicide attack. It happened exactly as the Iraqis had described it. It took exactly six seconds from when the truck entered the alley until it detonated.
You can watch the last six seconds of their young lives. Putting myself in their heads I supposed it took about a second for the two Marines to separately come to the same conclusion about what was going on once the truck came into their view at the far end of the alley. Exactly no time to talk it over, or call the sergeant to ask what they should do. Only enough time to take half an instant and think about what the sergeant told them to do only a few minutes before: 
“ … let no unauthorized personnel or vehicles pass.”

The two Marines had about five seconds left to live. It took maybe another two seconds for them to present their weapons, take aim, and open up. By this time the truck was half-way through the barriers and gaining speed the whole time. Here, the recording shows a number of Iraqi police, some of whom had fired their AKs, now scattering like the normal and rational men they were—some running right past the Marines. They had three seconds left to live.
For about two seconds more, the recording shows the Marines’ weapons firing non-stop... the truck’s windshield exploding into shards of glass as their rounds take it apart and tore in to the body of the son-of-a-bitch who is trying to get past them to kill their brothers—American and Iraqi—bedded down in the barracks totally unaware of the fact that their lives at that moment depended entirely on two Marines standing their ground. If they had been aware, they would have known they were safe … because two Marines stood between them and a crazed suicide bomber.
The recording shows the truck careening to a stop immediately in front of the two Marines. In all of the instantaneous violence Yale and Haerter never hesitated. By all reports and by the recording, they never stepped back. They never even started to step aside. They never even shifted their weight. With their feet spread shoulder width apart, they leaned into the danger, firing as fast as they could work their weapons. They had only one second left to live.
The truck explodes. The camera goes blank. Two young men go to their God. 
Six seconds.
Not enough time to think about their families, their country, their flag, or about their lives or their deaths, but more than enough time for two very brave young men to do their duty … into eternity. That is the kind of people who are on watch all over the world tonight—for you.

Enjoy your Memorial Day but don't forget why we have the day off.




Saturday, May 24, 2014

The Plan for Memorial Day: Murph

I have a plan for Monday's Memorial Day workout. As you know, I have not been feeling well and I have taken the last few days off to rest for my workout on Monday. "How bad can it be?" Well, in honor of Memorial Day I plan on doing a classically challenging WOD called MURPH.

First of all, yes it is interesting that I chose a WOD named MURPH being a Murphy myself. But there is a damn good reason for it. The MURPH WOD was named after Navy Seal Lt. Michael Murphy who was killed while on a mission in Afghanistan on June 28th, 2005. Murphy was killed when his four man SEAL team was attacked by 30 to 40 Taliban. The SEALS were engaged with the enemy and had killed a number of Taliban but all four SEALS were injured, the radioman was mortally wounded. Knowing that they needed help Murphy left cover and went into an open area while still under fire and got a satellite phone call out to their base giving them a location and a situation report. After completing the call, Lt. Murphy continued to engage the Taliban until he was also mortally wounded.

Clearly this guy is a way bigger bad ass than I am. But if you know me and my brothers and look at this guy's photo on the right.... you could plop him down in the middle of one of our Murphy family photos and he would fit right in! The resemblance is a bit crazy.

So this is the plan for Memorial Day here in the Sonoran Desert: Drag my ass out of bed before the sun comes up. Eat breakfast, hydrate and then crank out the MURPH in honor of Lt. Michael Murphy and his sacrifice. I am personally not attached to whether you time yourself or not, but the point on this day is to leave nothing on the table. Puking at the end? Likely. You puke at the end, you have gone fast enough.

1) One Mile Run- Do this as fast as you can! For those who have been keeping up here, you know that I have not been running. But, I will be going the fastest clydesdale style that I can.
2) 100 Pull-Ups- And none of these kipping nonsense pull-ups that are all the rage now. Do a real damn pull-up. Hang on the bar and pull 'til your chin clears it... no whipping around like a fish! If you have to do 20 sets of 5 good honest pull-ups, so be it.
3) 200 Push-Ups- Same as above. None count that are on the knees. Real push-ups. This dude walked into AK-47 and RPG fire... the least we can do is some good push-ups.
4) 300 Air Squats- Just get through these. I am just hoping at this point that I can count to 300!
5) Another One Mile Run.

That is the plan. No fancy equipment, no BS. Will we suffer a bit? Yeah, a bit. But then again, it will be Memorial Day.

Friday, May 23, 2014

The Wisdom of Middle Age, Exercising While Ill and Memorial Day

One of the reasons that I started this blog was to document workouts and progress. The other reason was to share ideas and thoughts about strength training and exercise for people that are middle aged like myself. One thing that I have appreciated about getting older is the judgement that I have developed over time by screwing up so much when I was younger.

If you read the last few posts you know that I have been fighting off some type of virus or bacteria that has manifested itself in the form of fever, aches and just plain old feeling crappy. Back in the day, say when I was a 19-year old, I might have actually tried to "suck it up" and continue my normal exercise routine. Now though, at 44-years old I think I have a much better sense of what is good for me.

I have developed a bit of a theory that is in no way based on anything a medical professional has advised: If I feel like I WANT to get up and exercise then I am probably able to do it. If I feel like crap and I DON'T want to get up, then I don't. The real threat the last few days with this fever that ebbs and flows between sweating profusely and being non-existent is the danger of overheating. I have been careful not to do that. Yesterday I rode the spin bike for 30-minutes and did a series of abdominal work. That was enough for yesterday.

I am contemplating resting, eating well, hydrating and hitting it hard on Monday if I am feeling better. Monday is Memorial Day here in the States. There are folks that mix up Veterans' Day and Memorial Day. Veterans' Day is when we recognize and celebrate all those people that have served this country in the military. Memorial Day is a day where we remember those members of the military who died in service to their country. For me as a former Marine and as an American, it is an important day. I am very lucky: I am in one piece physically and mentally and I was able to come home after my service. Every year I feel the need to do something to remember all those that never came home alive.

I have a workout plan for Memorial Day but I will get to that later. If I am going to pull of that workout Monday, I need to rest from this bug. See that? Hard earned middle-aged wisdom!

Have a great day!

Wednesday, May 21, 2014

Spin Bike and Fever

Last night I went to bed feeling pretty crappy. I felt a fever coming on and knew it was best to get to bed early. I woke up this morning and felt like I had been hit by a truck. I definitely had a fever and felt pretty achy. It cracks me up, no matter how big and strong you may get, a little bacteria or virus will take your ass out!

Without getting too technical about fevers, it is basically a self defense mechanism. The hypothalamus located in the middle of the brain receives pyrogens in the blood that signal the presence of a bacteria or virus in the body. The hypothalamus is the body's thermostat and it cranks up the heat to make the body a place that the invader doesn't want to live in. Sometimes the body will involuntarily shiver in an effort to generate even more heat. You might actually feel a bit cold until your body reaches the temperature that the hypothalamus has determined is needed to kill the bug. Once the body's immune system or medications take care of the bacteria or virus, the body's temperature returns to normal.

The big debate is to let the body do its thing or control the fever with something like ibuprofen? Everything I have learned in medical training says manage the fever and that is what I did today with 1200mg of ibuprofen throughout the day. There is certainly a case to be made however for letting the fever run its course naturally.

Today's quote is from Hillary Clinton:

"It is often when the night looks darkest, it is often before the fever breaks that one senses the gathering momentum for change, when one feels the resurrection of hope in the midst of despair and apathy."

Needless to say I did not do any big workout today but I needed to do something!

Spin Bike Workout- 30 minutes.

Have a great day!

Tuesday, May 20, 2014

Shoulders and Triceps

I am feeling a bit under the weather today so I am going to keep this post short. Tonight is hydrate and get a good night's sleep.

Today's quote is from the Dalai Lama:

"Sleep is the best meditation."

Morning Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Diamond Triceps Push-Ups
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Press

Evening Weight Training:
Barbell Push Press
Barbell Skullcrushers
Barbell Shoulder Shrugs
Fat Grip Dumbbell Clean to Press
Abdominal Crunches

Have a Great Day!


Monday, May 19, 2014

Lifting for the back and the WOD: The Hound

It is true. I named today's WOD after my favorite "Game of Thrones" character: "The Hound". Rough around the edges, mostly harsh but genuine through and through. Pretty tough son of a bitch. Seems like a good description of today's WOD warm-up. I will make sure though that the WOD named "The Mountain" is much worse! 

Today's quote is from The Hound responding to Arya Stark:

Arya: "You're fine murdering little boys but thieving is beneath you?"
The Hound: "Man's got to have a code."

Morning Weight Lifting: Back
Heavy Dumbbell Pullover
Heavy Dumbbell One Armed Bent Over Row
Standing Barbell Row
TRX Row
Pull-Ups
Captains of Crush Grip Trainers

Warm-Up WOD: "The Hound"(Each exercise done in order to make up one set. Three sets total.)
SISU Warhammer Swings, 10 repetitions per side
Tire Flip, 1 repetition
Kettlebell Swings, 15 repetitions
5 meter Rope Climb, 1 repetitions

Evening Weight Training:
Heavy Landmine Rows
Heavy Deadlift
Heavy Weighted Pull-Ups

Have a Great Day!






Sunday, May 18, 2014

Rest, Sun and Vitamin D

Today is a rest day. I went pretty heavy yesterday and woke up with my body feeling tired and sore but in that really good way. It is the feeling that I like to wake up to on my rest day. I feel like I have done something in the past week and that I have earned my day of active rest.

One thing that is constantly on my mind here in Arizona is sun exposure. It is shocking to me that there are people in the U.S. who have a vitamin D deficiency due to lack of exposure to the sun or through improper diet. Vitamin D plays a key role in calcium absorption in our bodies. Calcium is crucial for overall bone and tooth health, contracting and relaxing muscles, supporting good clotting of the blood and sending and receiving signals in the nervous system among other things.

The key is a healthy amount of sun to get the natural vitamin D that the body needs without getting too much sun that leads to sunburn or worse, skin cancer. I am an American of Scots-Irish descent, I am the prototype of the person that has to be careful in the sun but that is my preferred source of vitamin D. Sure I get it through supplementation in my milk or from the foods I eat but a little bit of sun does the trick as well. For instance, today I spent about 10-15 minutes walking the dog around the 10-acre property and then came inside. After a while I spent another 15 minutes doing some work outside around our base and then returned to the house. Between that 25-30 minutes of time outside plus my diet, I feel good about my vitamin D intake. The added bonus is that I got out for a walk, spent time with my dog and got some work done!

Today's quote is from Steve Martin:

"A day without sunshine is like, you know, night."

Active Rest Day:
Light Spin Cycle Work, 30 minutes

Have a Great Day!

Saturday, May 17, 2014

Wilderness Meeting and Lifting for the Chest and Biceps

Today I attended a meeting held by the Coronado National Forest regarding proposed wilderness areas on forest land. I will not go into all the gory details but one thing is for sure, the idea of setting aside public land to be preserved as wilderness brings out a lot of passion in folks. People are passionate for it and people are passionate against it. The thing that I did like is that people came out and spoke their mind. I love that.

Today's quote is from Abbie Hoffman:

"Free speech means the right to shout 'theatre' in a crowded fire."

Morning Lifting Session: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bench Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Dumbbell Curls
Concentration Curls
Bench Press with Resistance Bands
Body Weight Dips

Evening Weight Training:
Wall Ball Chest Pass with 12lbs. Ball, 60 repetitions
Bench Press 5x5
Weighted Dips 5x5
Abdominal Crunches, 100 repetitions

Have a Great Day!

Friday, May 16, 2014

Triple Digits, No Rain and Legs

Tucson went to one hundred degrees fahrenheit today. On top of the hot temperature, the city has had less than one inch of rain this year. The desert is a rugged place. Even with the heat and no real rain, the life here endures: Heard a few coyote today, saw a jackrabbit, a handful of lizards hopped by and a roadrunner cruised the driveway. The cactus are all blooming and the mesquite trees are all leafed out. It is truly a miraculous place.

Today's quote is from Charles Martin:

"It is so dry the trees are bribing the dogs."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening Circuit: (Do each exercise in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions
Standing Broad Jump for Distance, 3 repetitions
120 lbs. Weighted Sled Pull, 60 meters
30" Box Jump
300 lbs. Dog Sled Push, 60 meters

Evening Weight Training:
Back Squat with Heavy Chains

Have a Great Day!


Ooops and Shoulders and Triceps

Have you ever laid down to go to bed and as soon as your head hits the pillow you say to yourself, "Damn it! I forgot the _______..." Fill in the blank. Well that is what happened last night and why there was no blog entry. At that point I wasn't getting out of bed.

Today's quote is from G.K. Chesterton:

"I am not absentminded. It is the presence of mind that makes me unaware of everything else."

Morning Weight Lifting: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Diamond Push-Ups
Dumbbell Kickbacks
Overhead Dumbbell Triceps Extension
Captains of Crush Grip Trainers

Evening Workout Circuit Warm-Up: (Do each exercise in order to complete one set. Three sets total. No breaks between sets.)
Heavy Rope Whips, 100 repetitions
TRX Triceps Extensions, 20 repetitions
Front Plate Raise, 10 repetitions

Evening Weight Training:
Heavy Barbell Shoulder Shrugs
Heavy Barbell Push-Press (Personal best today!)

Have a Great Day!

Wednesday, May 14, 2014

Back and Native Seeds

Today we were able to nail down the seeds we needed for our watershed project that we put in last month. We purchased a pound of native plant seeds from Native Seeds/SEARCH to plant in the directional channels that we put in. These channels direct water away from a retaining wall and are redirected to beds where we have planted native trees. This seed will help to control the erosion of the directional channels that we put in by plants taking root and holding the soil in place. And, because they are native plants to the Sonoran Desert they will require no additional water. Win, win.

Today's quote is from Ed Abbey:

"Water, water, water... There is no shortage of water in the desert but exactly the right amount, a perfect ratio of water to rock, water to sand, insuring that wide free open, generous spacing among plants and animals, homes and towns and cities, which makes the arid West so different than any other part of the nation. There is no lack of water here unless you try to establish a city where no city should be."

Morning Weight Training: Back
Dumbbell Pullover
One Arm bent Over Dumbbell Row
TRX Row
Close Grip Pull-ups
Upright Barbell Row

Evening Weight Training:
Bent Over Barbell Row, 5x5
Weighted Wide Grip Pull-Ups, 5x5
Deadlift, 1x5
Abdominal Crunches, 100 repetitions

Have a Great Day!


Tuesday, May 13, 2014

Chest, Biceps and Titan Wrist Wrap Review

So now there are no courses in Tucson, all I have to do is be the caretaker at NOLS Southwest until the end of June. Spend the day cleaning the pool, watering plants that need it, keeping pack rats at bay and just keeping an eye on the place. Besides that I am on a bit of vacation until I head to the field in Idaho.

I recently got a set of 24" THP Wrist Wraps from Titan Support Systems. I have started to lift weights that are quite heavy, heavier than I have ever lifted. I started getting pretty regular wrist pain so I thought I would give these wraps a go. I have been using them for about a month and they make a HUGE difference. I have especially noticed a difference in my heavy dumbbell shoulder press, barbell push press and my heavy sled push. The casting that these wraps provide have eliminated my pain. Two thumbs up.

Today's quote is from Karen Kain:

"Surround yourself with people who provide you with support and love and remember to give back as much as you can in return."

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bunch Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips

Evening Weight Training:
Heavy Bench Press 5x5
Heavy Weighted Dips 5x5

Have a Great Day!

Monday, May 12, 2014

Legs in the Heat and Cooling the Jets in the Pool

It is that time of year again. As soon as I complete a work out here in Tucson I go straight from the workout into the pool. It immediately cools me off and I really think that it helps my recovery.

Lots of people cleaning out cars and then packing up their lives to head to summer destinations. Many are headed to the NOLS "mothership" in Lander, Wyoming to work in the Wind River mountains. A few are headed to Alaska, the Teton Valley of Idaho or up to the San Juan Islands off the coast of Washington. It is always nice when folks depart and the place gets quiet. It is also nice when everyone returns from their summer with stories about their adventures.

Today's quote is actually line from a song by the Dropkick Murphys, My Hero for all of my friends that are headed out:

"May the spirits all be with you
May the Devil turn his back
When the day is at its darkest
And anxiety attacks
Call on me to see you through it
Call on me to be your guide
I'll be there, son, when you need me
I'll be standing by your side..."

Morning Lifting Routine: Legs

Dumbbell Box Squats
Dumbbell Lunges
Heavy Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening Circuit: (Each exercise done in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions or 50 double unders
30m Weighted Sled Drag, 170lb. sled
100m Weighted Keg Carry, 100lb. keg
30" Box Jump, 5 repetitions

Evening Weight Training:
Back Squats with Heavy Chains

Sunday, May 11, 2014

Mother's Day and The Rest Day

Today I wanted to acknowledge a very important person in my life, my stepmother Lynn. When I introduce people to her I just say that she is my mom. My mother, the woman who gave birth to me, was Anne Dunworth and no one has anything but glowing words of praise for her. Anne passed away when I was very young from liver cancer. I have no real memories of my mother. I wish I did, but I don't.

Lynn married my father and raised me and my two older brothers as if we were her own children. Lynn never had children of her own and I believe rightfully claims us as her boys. Times were not always easy and when I was 13 years old Lynn and my father divorced. I was angry at Lynn for leaving for a number of years until I finally got my head screwed on straight and realized that she had to leave when she did.

Since then Lynn and I have had a great relationship and I love her dearly as my mom. So, I just wanted to take the time to wish her a Happy Mother's Day! She took me on as her child and has done a pretty bang up job of raising me as a responsible member of society.

Today's quote is from Barbara Walters:

"Motherhood is tough. If you just want a wonderful little creature to love, you can get a puppy."

Rest day today. Eat, hydrate and get ready for tomorrow!

Have a Great Day!

Saturday, May 10, 2014

The Tears of Blood, Chalk, Sweat and Tears

I often times laugh when asked what is up with the "Tears" portion of the title of this blog. I tell folks that it isn't "tears" like it would rhyme with "peers"... it is "tears" like it rhymes with "pears"... as in "I have a partial tear in my ACL!"

The reality is that it is "tears" that one will cry when injured, sad or just emotionally overwhelmed. Being an American of Irish and Scottish descent I know a thing or two about being emotional. Give us a few beers or whiskey and we Murphys cry at the drop of a hat. Happy, sad or angry.

I was impressed the other day when Kevin Durant of the Oklahoma City Thunder was awarded the Most Valuable Player Award for the National Basketball Association. In an era of big egos and overinflated monetary contracts for athletes, Kevin Durant gave one of the most heartfelt acceptance speeches I have ever heard. You cannot watch it without getting at least a little weepy. If you can't watch the entire speech, at least catch the last 5 minutes, especially when he thanks his mom!

Today's quote is from Edgar Allen Poe:

"Beauty of whatever kind, in its supreme development, invariably excites the sensitive soul to tears."

Morning Lifting Routine: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Dumbbell Triceps Kickbacks
Diamond Triceps Push-Ups
Overhead Dumbbell Triceps Extensions

Evening Workout:
Sandbag Shoulder to Overhead Press
Heavy Barbell Shoulder Shrugs
Heavy Barbell Push Press (New personal best tonight!)

Have a Great Day!

Friday, May 9, 2014

Yurts, Vehicles and Trailers

The wrap up of the NOLS Southwest base continued today. Taking down a couple of yurts that are on their way to NOLS Teton Valley in Driggs, Idaho, moving vehicles to summer storage and getting the trailers secured. On top of that we continued to wrap all of our program items (i.e. mailed our satellite phones to NOLS Alaska for the summer). We all worked hard today and we will do some more tomorrow! Then at some point, we will wave goodbye to most of our staff for the summer.

Today's quote is from Trey Parker:

"Saying goodbye doesn't mean anything. It's the time we spent together that matters, not how we left it."

Weightlifting Session: Back
Dumbbell Pullover
Fat Grip Heavy Dumbbell One Handed Bent Over Row
Upright Barbell Row
Weighted Pull-Ups
Tire Flips- 5 repetitions
Heavy Landmine Rows
Deadlift
One set of Maximum Pull-Ups

Have a Great Day!

Thursday, May 8, 2014

Little Fuzzy, Little Groggy, Still Got At It!

We all did the work that needed to be done to wrap up the last course of our season here at NOLS
Southwest. We were all a little bit slower and a bit wobbly after our end of season celebration from the night before. We buckled down and we got things done.

Today's quote is from Orson Welles:

"If you want a happy ending, that depends, of course, on where you stop your story."

Afternoon Workout Routine: Chest and Biceps
Flat Bench Heavy Dumbbell Press
Incline Bench Dumbbell Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls

Bench Press 5x5 superset with 5 sets of Dips to failure

Have a Great Day!