The Last Workout Here for a Month and the Meaning of Friendship

This is the last post until August. Wrapping up last minute details and helping out a couple of friends. We have some friends with a two and a half month old baby that are moving and we are going to help them out. The quote of the day is from someone in my life that I can't remember, but it has always stuck with me...

"Your true friends are the ones that show up with a truck when they know you are moving."

Morning Workout Routine: Back
Dumbbell Pullovers
One Armed Bent Over Dumbbell Rows
Barbell Upright Rows
TRX Rows
Wide Grip Pull-Ups

Evening Routine:
Wide Grip Pull-Ups, 5 sets maximum repetitions
Close Grip Pull-Ups, 5 sets maximum repetitions
Towel Pull-Ups, 5 sets maximum repetitions

Have a Great Month of July!!

Chest, Biceps and Packing Up

One thing that is a challenge with going away for thirty days is getting one's life in order. Bills paid, house cleaned, and the dog handled for a month. Out of the thirty days I will be totally off the grid out of contact for at least three weeks of it. Then there is packing everything that you THINK you might need in the next month. Missing your family and dog is not that fun.

Despite the challenges of leaving, there are quite a few bonuses: 1) Life is broken down to its simplest form: Food, water, shelter and community. We are completely "unplugged". 2) The air is clear and the water is clean. 3) We are active everyday traveling and setting up a new camp. 4) We learn. Everyday we problem solve challenges that may arise as an expedition and the students we work with take turns leading the group. 5) We have a whole lot of fun and laugh a lot!

Today's quote is from Edmund Hillary:

"When you're in a difficult or dangerous situation, or you're depressed about the chances of success, someone who can make you laugh eases the tension."

Morning Lifting Routine: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press
Dips

Evening Routine: Super-Set these three exercises. Three sets total.
TRX Flies, 15 repetitions
Bench Press with Resistance Bands, 15 repetitions
Dips, 15 repetitions

Have a Great Day!

Going into NOLS-mode and Legs

It is getting to be that time again. Time to go into the field for NOLS and educate students about leadership and wilderness. This is one of the big reasons I train at 44-years old, to be able to function at a high level in remote wilderness places. I will be working two trips rafting on the Main Salmon in Idaho. Each trip is ten days long.

What that means for my training is that I start moving from heavy strength and power training (Low number of repetitions with heavier weight, heavy odd object training, etc.) to more maintenance and endurance training (Bodyweight exercises, weight training with lower weight with a higher number of repetitions, etc.). There are a few reasons for the change but the main reason is this: I make my money working physically in the field. The likelihood of me injuring myself while training with lighter weights or doing bodyweight exercises is low. If I were lifting heavy and tweaked something just before a field contract I would be out a lot of money! I call this switch "Going into NOLS-mode".

Today's quote is from Muhammad Ali:

"I hated every minute of training, but I said 'Don't quit. Suffer now and live the rest of your life as a champion'."

Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute/Hamstring Developer
Calf Raises

Evening Routine:
Prisoner Step-Ups, 3 sets 15 repetitions
30" Box Jumps, 3 sets 15 repetitions
Barbell Back Lunges, 3 sets 10 repetitions

Have a Great Day!

When a Draw Feels Like a Loss

What a game today with the U.S. vs. Portugal in the World Cup?! Just when it seemed that the Yanks would come from behind for a win, Cristiano Ronaldo made an amazing cross for a goal four minutes into added time to tie the game 2-2.

It was a good goal to earn Portugal the draw, but somehow it felt like a loss to me. Still, after being put in "The Group of Death" if you were to tell me that the U.S. would have four points after two games against Ghana and Portugal and be tied with Germany for the lead I would say, "Hell yeah I will take that!" The U.S. team has played with a lot of grit and resiliency.

Today's quote is from Jurgen Klinsmann:

"You have to work more than your adversary."

Morning Lifting Routine: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Triceps Dumbbell Kickbacks
Diamond Triceps Kickbacks
Overhead Triceps Extensions

Evening Routine:
TRX Reverse Flies
Barbell Shoulder Shrugs
Barbell Push Press

Have a Great Day!

Back Day and Tire Flipping 101

I have had a lot of folks ask me about tire flipping. I have also had quite a few folks do our circuit workouts here and have provided them with instruction on good tire flipping form. There have also been folks down in our workout area lifting when I arrive back from work and I watch them using horrible form and have to go over to chat with them before they strain a bicep or blow out their back.

Why flip tires? Tires are free. Big industrial tires cost nearly $150 to recycle, so companies are excited when you show up with a truck for a tire. They have always provided a forklift operator to give me a hand here in Tucson. Tires are damn near indestructible. We store ours outside and they are quite all right no matter what the weather. Finally, you can get tires in a variety of sizes. We have three different sizes which we call small, medium and big... or SFT, MFT, BFT.

So now to the dirty business of flipping this beast. And unless you store these things inside and clean them on a regular basis it will be a dirty exercise. I would recommend wearing clothes that you just don't care about.

So first, get a wide stance and bend at the waist. See the picture to the right. You will see that I have a wide grasp on the tire. Wider than shoulder width. I then lean in and the top edge of the tire is pressed against each of my arms between the shoulder and bicep. The spine remains flat and neutral. This cannot be emphasized enough because this thing is heavy.


Once I have a good grasp on the tire and a neutral spine, I rest my chin on the tire and hop my feet and hips backwards about 10-12 inches. I am now in the position to flip the tire.








This next part is very, very important. DO NOT LIFT THE TIRE UP! The motion is not lifting up. The motion is driving forward and upwards with your legs while holding onto the tire. You are NOT lifting with the back and arms. In this manner it is more like an upward hack squat motion than a deadift.




Once the tire has been raised to about a 45 degree angle (again by driving with your LEGS forward and upwards...) you need to quickly switch from an underhand grip to an overhand press position. You do not want to hang out in this position for long...







This is the fun part. While continuing to push the tire forward and upwards with hands in a press position, drive a knee upwards into the tire explosively! This will get the tire up from that 45 degree angle to the full upright position.










Finally, the tire is standing upright and you need to only push it over with one powerful shove. The loud THUMP of the tire crashing over is one of the more satisfying noises from a workout! If you have have lots of room, simply rinse and repeat to the desired amount of repetitions. If you have limited space, walk around to the other side and flip it back the way it just came from.

Enough typing for one day. We will skip the quote of the day today.

Morning Lifting Routine: Back
Dumbbell Pullover
One Armed Bent Over Dumbbell Row
Upright Barbell Row
TRX Row
Close Grip Pull-Ups

Evening Routine:
Warm-Up: TRX Rows, 20 repetitions
Circuit Training: Do each exercise in order to complete one set. Three sets total with a water break after each set. It is hot here ya' know.
SISU Hammer Swings, 10 repetitions per side.
Tire Flips, 5 repetitions
Atlas Stone Lifts to 48" Platform, 5 repetitions
Hanging Toes to Bar, 5 repetitions (This is a new exercise for me. I like it a lot!)

After the circuit:
Abdominal Crunches, 100 repetitions

Have a Great Day!

Active Rest Day

Good day off of the weights. We got work done here at the base outside early in the morning, had friends come over for a visit and enjoyed the World Cup. The dog enjoyed lots of walks today around the property.

The quote of the day comes from Helen Keller:

"Walking with a friend in the dark is better than walking alone in the light."

Active Rest Day:
30-minute Spin Bike Workout
Abdominal Crunches, 100 repetitions

Have a Great Day!

Baby Quail, Chest and Biceps and an Incredibly Brave Young Marine

We have a momma Gambel's Quail that has moved in to a space right outside our little strawbale house. There is a log on the ground under our roof and the bird has found a really nice spot that is pretty well hidden and shaded. Despite the nice location and our attempts to give the bird space, every time we come or go from our house the quail nervously bails from her nest leaving her clutch of eggs behind. Today we saw a little bird that had emerged from one of the eggs. The hardest part is keeping the dog out of the nest!

Today, Marine Corporal Kyle Carpenter received the Medal of Honor for actions in Afghanistan. Corporal Carpenter threw himself on an enemy hand grenade to save his fellow Marines and suffered devastating injuries to his arms, face, torso and even lost an eye. The young man was 21 years old and does not fancy himself a hero. Honestly, it is a miracle he is alive. Kyle Carpenter is now pursuing a degree in psychology at the University of South Carolina and looking for ways to give back to other wounded veterans.

I am not a religious person but today's quote was a Bible verse read by President Obama at the ceremony to present Corporal Carpenter with his medal. The verse is John 15:13.

"There is no greater love than to lay down one's life for one's friends..."

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

Evening Session:
Warm-Up: 12lb. Wall Ball Chest Pass, 75 repetitions
Bench Press, 5x5
TRX Push-Ups, 3 sets 10 repetitions
Weighted Dips, 5x5

Have a Great Day!

Adjustments, World Cup and Legs

I went and got a needed chiropractic adjustment today. I feel like with regular heavy weight training it is a good move to get the old bones straightened out every once in a while. Finding solid body workers (i.e. chiropractors, massage therapists, etc.) in your local area will improve your training immeasurably.

Feeling like a million bucks, I was able to come home and watch what has become a pretty dramatic World Cup with defending champion Spain being eliminated today by Chile. A big game for the U.S. vs. Portugal is coming up this weekend! "I believe that we will win!"

Today's quote is from Pele:

"The first World Cup I remember was in 1950 when I was nine or ten years old. My father was a soccer player and there was a big party, and when Brazil lost to Uruguay, I saw my father crying."

Morning Weight Training Session: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute and Hamstring Developer
Calf Raises

Evening Session:
Jump Rope Warm-Up, 100 repetitions
30" Box Jumps, 30 repetitions
270 lb. Weighted Dog Sled Push, 10 minutes
Abdominal Crunches, 100 repetitions

Have a Great Day!

Shoulders, Triceps and the Fickle Rain of the Desert

It rained here today! Officially the monsoon season started on the 15th of June, but today was the first rainfall. And it was a gully washer for about 10 minutes. Lots of wind, hail and rain. The best part of being in the Sonoran desert after a storm is the smell, especially the creosote bush. I swear I can almost here all of the plants sigh in relief.

Today's quote is from Colin Hay:

"In Scotland, beautiful as it is, it was always raining. Even when it wasn't raining, it was about to rain or had just rained. It's a very angry sky."

Morning Lifting Session: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Dumbbell Triceps Kickback
Diamond Triceps Push-Ups
Overhead Dumbbell Triceps Extension

Evening Session:
TRX Reverse Flies, 3 sets
Seated Barbell Military Press, 3 sets

Have a Great Day!!

Back Day, Spurs and USA Soccer

In the last 24 hours the sports world has seen two teams get "monkeys off their backs".

The San Antonio Spurs proved that a better overall team and coach can overcome the play of the best basketball player in the world. Despite a strong performance by LeBron James the San Antonio Spurs won the best of seven series 4-1 to win the NBA Championship. That was the Spurs' fifth NBA Championship.

The USA Men's Soccer Team won their opening match against Ghana 2-1 in World Cup play in Brazil. It was a dramatic victory, but it was made even better because the Ghanaian team had eliminated the USA in the last two World Cup tournaments. It was impressive how many athletic injuries there were on the field for Team USA, the worst being a serious hamstring strain that forced forward Josie Altidore out of the game in the first half.

Today's quote is from "Mr. Padre" Tony Gwynn who passed away today from cancer. Tony attributed his salivary gland cancer to his long time use of smokeless tobacco.

"Remember these two things: Play hard and have fun."

Morning Weight Training: Back

Dumbbell Pull-Overs

One Armed Bent Over Dumbbell Rows

Upright Barbell Rows

TRX Rows

Pull-Ups

Captains of Crush Grip Trainers

Evening Session:

TRX Rows Warm-Up, 10 repetitions

Heavy Dumbbell Snatch, 5x5 per side

Heavy Landmine Row, 5x5

Heavy Weighted Pull-Ups, 5x5

Have a Great Day!

Chest and Biceps and Father's Day!

What a great day! So many of my friends and brothers celebrating Father's Day! Two of my good friends were having their first Father's Day! I hope that all of you dads out there had a good time and that your family pampered you. Excellent action at the World Cup with Switzerland scoring a winning goal with 20 seconds left in the game and the Spurs have come back to take a seven point lead at the half of game 5. My dad would have loved the sports today!

Today's quote is from Tim Duncan:

"I enjoy jokes, smiling and making people smile. I may be a little different, but that is okay, who wants to be normal anyway?"

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

Evening Lifting Session:
TRX Chest Press Warm-Up, 1 set 10 repetitions
Maximum Bench Press, 1 repetition
Bench Press, 5x5
Weighted Dips, 5x5

Have a Great Day!

The Passing of Chuck Noll and the WOD: The Red Leg Shuffle

I would like to acknowledge the passing of one of the most admirable people in sports, Chuck Noll. I am not a Steelers' fan but I have always been impressed with the stability of the Pittsburgh organization. Since 1969 the Steelers have had only three coaches and each one of them has won a Superbowl. Chuck Noll won FOUR! The Steelers have no mascot and no cheerleaders. They just win football games, usually with a solid defense and a punishing running game. Coach Chuck Noll died in his sleep at the age of 82.

Today's quote is from Chuck Noll:

"The thrill isn't in the winning, it is in the doing."

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

Evening WOD: The Red Leg Shuffle (For all my fellow artillery folks out there! Complete each exercise in order to finish a set. Three sets total.)
30" Box Jumps, 10 repetitions (High enough to clear the split tail carriage of an old M198 howitzer...)
185 lb. Weighted Sled Drag, 30 meters (Drag your Marine buddy to safety...)
100 lb. Weighted Keg Carry, 200 meters (About the weight of a 155mm M198 HE round...)

Have a Great Day!

Rest Day!

Enjoyed a day off from lifting. Spent the morning running around the 10-acre property taking care of weekly chores: Plants that need watering until the monsoon, taking care of the compost so that it doesn't dry out, weekly cleaning and maintenance, etc.

Back at the weights tomorrow. Have a Great Day!

Shoulders, Triceps and an Amazing Day in Sports

World Cup, the U.S. Open and game four of the NBA Finals! First, I hope the Japanese referee was paid handsomely by SOMEONE in Brazil! Second, I am pulling for "Lefty" to finally win a U.S. Open and did you see that monster dunk put-back by Kawhi Leonard?! Animate a los Spurs de San Antonio!

Today's quote is from Heywood Broun:

"Sports do not build character. They reveal it."

Morning Weight Training Session: Shoulders and Triceps
Shoulder Super Set: Do each exercise in order to complete a set. Three sets total, no rest.
Seated Dumbbell Shoulder Press
Standing Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Triceps Super Set:
Triceps Diamond Push-ups
Overhead Triceps Extensions
Triceps Dumbbell Kickbacks

Evening Session:
TRX Triceps Skull Crushers, 3 sets 15 repetitions
TRX Reverse Flies, 3 sets 15 repetitions
Heavy Barbell Shoulder Shrugs, 3 sets
Barbell Push Press with Resistance Bands, 3 sets
45 lb. Plate Front Raise, 3 sets 10 repetitions

Have a Great Day!

Down and Dirty Back Day and Weimaraners!

It was a mild 102 degrees here in Tucson! Our friend came over with her baby to hang out and I spent the day keeping her Weimaraner named Autumn occupied. Autumn is an athlete and almost impossible to wear out. We spent a good part of the afternoon playing fetch and swimming. It was a whole lot of fun and got us both outside even in the heat. Autumn has a tendency to fetch a tennis ball and drop it into the earth mover tire that we flip. It is hilarious because she knows that we have to throw her ball if we want to keep using the tire. 

Today's quote is from Emily Dickinson:

"Dogs are better than humans because they know but do not tell."

Morning Lifting Session: Back
Dumbbell Pullover
One Armed Bent-Over Dumbbell Row
Standing Upright Barbell Row
TRX Row
Wide Grip Pull-Ups

Evening WOD: Do each exercise in order to complete on set. Three sets total, no rest.
28 lb. Rogue SISU War Hammer Swings- 20 repetitions, 10 per side
Tire Flips- 5 repetitions
Pull-Ups- Maximum repetitions

Have a Great Day!

Chest, Biceps and the Descending Dumbbell Rack Run

In the spirit of trying to keep things interesting and fun I tried something new for the evening lifting session: The Descending Dumbbell Rack Run.

Here is how it works: Start with a heavy pair of dumbbells. In my case the biggest dumbbell set I can make is a pair of 100 lb. dumbbells. Do the maximum number of repetitions. Next set, drop down to 95 lb. dumbbells for maximum repetitions. Then 90, then 80, then 75, etc. Do this all the way down to 5 lb. dumbbells. Good workout!

Today's quote is from Martin Luther King Jr.:

"Change does not roll in on the wheels of inevitability, but comes through continuous struggle."

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

Evening Session:
Descending Dumbbell Rack Run

Have a Great Day!

Legs and the Odd Object Modified Day Laborer WOD

The saguaro fruit turned out to be really tasty and a great addition to the smoothie!

The WOD today was a modified version of one that has been done here in the past: The Day Laborer. The one exercise that isn't pretty self explanatory is the Atlas Stone Squat.

Start by finding an atlas stone that you can wrap your arms around in a hug with it firmly against your chest. You should be able to grasp hands on the far side of the stone and hold it in that position. That is most likely lighter than one you may use on a stone lift onto a platform. Once you find the appropriate sized stone place it on a 48" platform. When you are ready to exercise, hug the stone and step back from the platform and start squatting. I have found that a wide stance and focusing on having the chest and stone up keeps you in a good posture and is the key to success.

Today's quote is from Theodore Roosevelt:

"It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things."

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

Evening WOD: Modified Day Laborer
Prisoner Step-Ups, 3 sets 20 repetitions
30" Box Jumps, 3 sets 10 repetitions
100 meter Weighted Keg Carry, 4 sets
Atlas Stone Squats, 3 sets 5 repetitions
15 meter Weighted Dog Sled Push, 3 sets

Have a Great Day!

Saguaro Fruit, Shoulders and Triceps

I was able to take a long pole and score a couple pieces of fruit off the top of the saguaro cactus in the backyard today. The fruit fell and landed in a prickly pear and I took a couple spines as payment for the little treasures. I like the taste of the fruit which to me is a bit like a strawberry that is just a little bit under ripe. A little bit tart and a little bit sweet. As you can see in the picture to the right it looks a bit like a red kiwi fruit with a bunch of black seeds in the middle. In a couple of days I will add these to my smoothie!

Today was a good heavy shoulder and triceps workout... I was able to put up a personal best on the push press!

Today's quote is from Reverend Horton Heat's song "There Ain't No Saguaro in Texas":

"Hollywood and mis-informed artists
Made the Saguaro a Texas icon
But the Saguaro only grows in Arizona
Where people got 'em out on their lawn."

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

Evening Lifting Session:
Warm-up: Do each exercise in order to complete one set. Three sets total with no rest between sets.
Seated Wall Ball Toss, 20 repetitions
TRX Skullcrushers, 15 repetitions
Abdominal Crunches, 50 repetitions

Heavy Barbell Push Press, Five sets with the last set being a one rep maximum press.
Heavy Dumbbell Clean to Press, Three sets

Have a Great Day!

Quick Evening Post on Back Lifting Day

Had quite a bit going on today so I am just going to make a quick post about the morning workout. Though I didn't get as much in as I would normally like, I did go heavy on my exercises.

I am sorry that California Chrome did not win the Belmont Stakes and the Triple Crown today. It may be one of those events that may not happen in my lifetime...

Morning Lifting: Back
Heavy Dumbbell Pull-Over
Heavy One Armed Bent Over Dumbbell Row
Upright Barbell Row
Weighted Close Grip Pull-Ups
TRX Rows

Have a Great Day!

Active Rest, Spin Cycling and Cramps

I can't believe social media. I recognize that I am typing in a blog at this moment, but I will avoid the Twitter-verse for as long as I can. I am not a LeBron James fan, but I am not a hater either. Last night during the first game of the NBA Finals the air conditioning failed and the arena was over ninety degrees on the court. The San Antonio Spurs' faithful were fanning themselves with programs in a futile attempt to cool off.

With about seven minutes left in the game LeBron James, the best basketball player in the world, drove to the basket, made a layup and landed below the basket. At that moment, LeBron's legs "locked up" with cramps and LeBron said that his body said, "Okay, no more jumping for you tonight." Hobbled, James had to be carried back to the Heat bench by teammates and watched as his team lost game one to the Spurs.

The second James was carried off the court people went crazy. Today on the internet I read a huge pile of comments basically saying that LeBron needed to "suck it up" and get back in the game. There were comments questioning LeBron's "manhood" and a lot of other very rude and inappropriate attacks. These people have obviously never had a muscle cramp. I have functioned with sprains, strains, dislocations, fractures, concussions... but cramps stop me (and every other athlete in the world) in my tracks. The best LeBron could do was take some IV fluids, rest and hydrate the next day and hopefully be in good shape to play again on Sunday.

Today I had a bit of work to do outside and we decided that today would be our rest day. That gave me an opportunity to get out early in the coolness of the morning and get my work done before it got over one hundred degrees. Would hate to get a cramp?! I will be back at the weights tomorrow.

Today's quote is just a local saying...

"A hundred and ten in the shade is sorta hot, but you don't have to shovel off your driveway!"

Active Rest Day:
25-minute Spin Bike Workout

Have a Great Day!

Chest, Biceps and the NBA Finals

The NBA Finals are going to be very competitive again this year with a rematch between the Miami Heat and the San Antonio Spurs. I think the thing that I find most interesting is the best player in the world LeBron James is playing against the best team, the San Antonio Spurs who have the best coach in Gregg Popovich. It will be interesting to see how the series turns out.

Today I went heavy with the weights which turned out to be a good move. The hot weather makes warming up easy and I was able to step it up a bit.

Today's quote is from Michael Jordan:

"Talent wins games, but teamwork and intelligence wins championships."

Morning Weight Training: Chest and Biceps
Heavy Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips

Evening Weight Training:
Push-Ups, one set of 20 repetitions
Maximum Bench Press, one repetition
Bench Press, 5x5
Fat Grip Barbell 21s Curls, three sets
Weighted Dips, 5x5
Abdominal Crunches, 100 repetitions

Have a Great Day!!

Late Leg Post

Working a large muscle group like the legs on a day where the temperature is over 100 degrees fahrenheit is pretty taxing. Got it done today but it was a real struggle in the evening especially.

We had friends stop by with their two month old daughter for dinner tonight. Honestly, I just don't feel comfortable holding babies until they are about that age. When they can't hold their own head up it makes me nervous! Anyway, it was great to visit with friends but it did make this post a bit later than I would normally like.

Today's quote is from Tony Kushner:

"I work best after the deadline has passed, when I am in a panic!"

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

Evening Workout:
Warm-Up:
Air Squats, 30 repetitions

20 meter Crab Walk with Resistance Band, 3 sets
30" Box Jumps, 10 repetitions, 3 sets
30 meter 160 lb. Sled Drag, 3 sets
Barbell Back Squats with Heavy Chains, 10 repetitions, 3 sets

Have a Great Day!

Shoulders and Triceps

I had a good training day as I get ready to work two NOLS river contracts on the Salmon River for NOLS Teton Valley beginning at the end of June. I will be teaching the skills needed to guide whitewater rafts on back to back contracts on the Main Salmon River. Again, one of the purposes of my training regimen is to continue to be able to function at a high level in the field for the school. So far so good!

Today's quote is from Mark Twain in The Adventures of Huckleberry Finn:

"We said there warn't no home like a raft, after all. Other places do seem cramped and smothery, but a raft don't."

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

Evening Workout:
Warm-Up
TRX Reverse Flies, 3 sets 10-12 repetitions
TRX Skull Crushers, 3 sets 10-12 repetitions
Sandbag Clean to Press, 3 sets 10 repetitions

Heavy Barbell Push Press, 5 sets 10, 6, 4, 2, 1 repetitions

Have a Great Day!

Mixing Up The Back Workout

The weather forecaster did not lie. It was HOT today!

We are getting up at 5am each day to beat the heat and to get in a good dumbbell workout routine. Once it gets hot we retreat indoors until about 5pm. That is when I come out and do a second workout that is a bit more strenuous. Today I mixed up my back routine in the afternoon and it felt great! I find that variety in my workout keeps me interested, works muscles hard that I sometimes neglect and it is often times just fun.

Today's quote is from Sasha Cohen:

"Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle."

Morning Lifting Routine: Back
Dumbbell Pullover
Dumbbell One Arm Bent Over Row
Upright Barbell Row
TRX Row
Pull-Ups

Evening Routine:
Wide Grip Pull-Ups, 5 sets to failure
Close Grip Pull-Ups, 5 sets to failure
Heavy Dumbbell Pullovers, 3 sets 8, 6 and 4 repetitions
Heavy Dumbbell One Arm Bent Over Row, 3 sets 8, 6 and 4 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

Active Rest Day and Dealing With Excessive Heat

As far as the eye can see down the Tucson weather forecast we are looking at temperatures over 100 degrees fahrenheit. Tomorrow is supposed to be close to 110?! There is no need to not workout when it is hot, just be smart about it. My power rack is in the shade outside. Rebecca and I lift early in the morning while it is still cool out. In the evening it is hot, but I am in the shade with plenty of fluids on hand while I do a lot of my heavier powerlifting. The most beneficial thing that I do is eat a good balanced diet and stay hydrated throughout the day.

The crucial thing to keep tabs on in this excessive heat is water intake and an awareness of when enough is enough. Heavy sweating, pale skin, weakness, fatigue and a rapid heartbeat are all signs that you are having heat related problems. Heat exhaustion can go down a slippery slope to heat stroke if you aren't careful. If you start having these signs and symptoms keep drinking fluids and cool yourself off. If I starting getting too hot I will get in the shade and spray myself with a garden hose or after I am done working out I will jump in the pool and not budge until I have completely cooled down. The key is to stop and address the issue.

If you or your partner are unable to cool off or you start seeing more dramatic signs and symptoms like nausea, vomiting, hot and dry skin with no more sweating, behavioral changes like confusion, staggering or being disoriented you need to get help right away. These are all signs that heat exhaustion has moved toward heat stroke. Call 911 because this is a life threatening emergency. Get the person out of the sun immediately and actively cool them with ice or monitor them in a cold water bath until help arrives. 

Today's quote is from the late great Macho Man Randy Savage:

"I am too hot to handle and too cold to hold!"

Active Rest Day:

One mile run with a swim in the pool afterwards!

Have a Great Day!