Warm-Up Circuit and Heavy Shoulders

Today we had our first mini-circuit of the season to warm-up before a heavy shoulder and triceps lifting day. One of the interns for the fall season here wanted to join in, so it was nice to have an additional person in on the workout. After lifting in the 100 degree heat it was nice to sit in the shaded swimming pool to bring the body core temperature back to something resembling normal.

Today's quote is from Christopher Reeve:

"Either you decide to stay in the shallow end of the pool or you go into the ocean."

Workout: Shoulders and Triceps
Solo Weight Training:
Seated Dumbbell Shoulder Press, 3 sets 5-8 repetitions
Dumbbell Side Raise, 3 sets of 6-8 repetitions
Alternating Dumbbell Front Raise, 3 sets 5-8 repetitions
Diamond Triceps Push-Ups, 3 sets of 25 repetitions
Dumbbell Triceps Kickbacks, 3 sets of 6-10 repetitions

Warm-Up Mini-Circuit: Do each exercise in order for one minute to complete a set. Three sets total.
TRX Triceps Extensions
Seated Wall Ball Toss
Abdominal Crunches

Weight Training:
Side Dumbbell Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Barbell Shoulder Shrugs, 3 sets of 6-8 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions
Barbell Skull Crushers, 3 sets of 5-8 repetitions
Triceps Dips, 3 sets of 20 repetitions
Barbell Push Press, 3 sets ending with one maximum weight repetition

Have a Great Day!

Hot and Heavy Back Day

There are a lot of great reasons to live in the desert. One thing that I like about living in Tucson during this time of year is that it is awful hot and doesn't take anything to get warmed up before a workout. It was 102 degrees here today and I had a great sweat going before I hit the weights hard.

Today's quote is from George Carlin:

"Don't sweat the petty things and don't pet the sweaty things."

Workout: Back
Warm-Up:
SISU Warhammer Swings, 15 repetitions per side
Weight Training:
Dumbbell Pullover, 3 sets 6-8 repetitions
One Armed Bent Over Dumbbell Row, 3 sets 5-8 repetitions
Barbell Row, 3 sets 6-8 repetitions
Weighted Pull-Up Bodyweight +50lb., 3 sets of 5 repetitions
Close Grip Landmine Row, 3 sets 6-8 repetitions
Deadlift, 5 sets 1 repetition ending with a maximum lift
Forearm Wrist Roll-Up, 3 sets of 5 repetitions

Have a Great Day!

Rest Day

I spent a good day running around getting the base ready for the return of my co-workers. It seems like the monsoon rains are taking a break and the weather is going to be in the triple digits for as far as the eye can see. Warming up shouldn't be a problem tomorrow on a heavy back day.

Have a Great Rest Day!

Heavy Chest and Biceps Day and Happy Dogs

The dogs that are here right now (Ocho, Bear, Garvey and Pepper) had a pretty sweet day. In an attempt to get the dogs comfortable together they each got a frozen marrow bone. Soon they were all in their own little worlds happily crunching away while sharing the same space. The four new friends are continuing to figure out where they fall in the hierarchy of their own mini community.

I hit the chest and forearms pretty hard today knowing that tomorrow is the weekly day off from the weights.

Today's quote is from Steph Davis:

"Any place that is good enough for a dog is good enough for a human."

Weight Training: Chest and Biceps
Dumbbell Flat Bench Press, 3 sets of 5-8 repetitions
Dumbbell Incline Bench Press, 3 sets of 5-8 repetitions
Dumbbell Flies, 3 sets of 6-8 repetitions
Weighted Push-Ups Bodyweight +50lb., 3 sets of 20 repetitions
Wrist Curls, 3 sets of 20 repetitions
Dumbbell Concentration Curls, 3 sets of 6-8 repetitions
Dumbbell Hammer Curls, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, one set of 15-20 repetitions between each of the above sets.
Superset:
Bench Press with Resistance Bands, 3 sets of 6-8 repetitions
Weighted Dips Bodyweight +50lb., 3 sets of maximum repetitions

Have a Great Day!

"Mush" The Leg Workout

I had a great workout today. I tried to completely wipe myself out with a weighted sled superset. Because of that sled work I titled this workout "Mush": The command you give a team of dogs to get them to pull a sled. And they would pull 'til their hearts pop. There seems to be nothing happier on the planet than a sled dog doing its job. Or maybe it should be "Mush" to describe the way my legs feel right now?!

Today's quote is from Mark Twain:

"Heaven goes by favor; If it went on merit, you would stay out and your dog would go in."

Workout: "Mush" Legs
Warm-Up:
Jump Rope, 100 repetitions or 50 Double-Unders
30" Box Jumps, 15 repetitions
Weight Training:
Front Squats, 5 sets of 3-5 repetitions
Superset Sled Push and Drag:
25m Sled Push with 400lb. Sled, 5 repetitions
25m Sled Drag with 170lb. Sled, 5 repetitions
GHD, 3 sets of 15 repetitions
Abdominal Crunches, 200 repetitions

Have a Great Day!

Fractional Weights, Shoulders and Triceps

I just recently got a set of fractional weights as a gift. The CFF Fractional Weight set comes with 2-.25lb. plates, 2-.5lb. plates, 2-.75lb. plates and 2-1lb. plates. This set of weights is fantastic! It is great for helping to push through annoying plateaus that form when doing maximum weight repetitions. The lifts like a maximum bench press where I can't make a 5lb. leap by adding a 2.5lb. plate to each side. They are a fantastic tool.

Today's quote is from Macklemore:

"I definitely use 'smiling while rapping' as a tool in the booth. I want to have fun while recording."

Workout: Shoulders and Triceps
Seated Dumbbell Shoulder Press, 3 sets 5-8 repetitions
Side Dumbbell Raises, 3 sets of 6-8 repetitions
Alternating Front Dumbbell Raises, 3 sets 6-8 repetitions
Diamond Triceps Push-Ups, 3 sets of 25 repetitions
Dumbbell Triceps Kickbacks, 3 sets of 6-8 repetitions
Dumbbell Overhead Triceps Extensions, 3 sets 5-8 repetitions
Captains of Crush Grip Trainers, 1 set of 15-20 repetitions between each set of the above exercises
Barbell Push-Press, 3 sets of 5, 3, 1 repetitions
Barbell Skull Crushers, 3 sets of 6 repetitions

Have a Great Day!

Hug it Out or Handshake and Back Day

NOLS is a community where a lot of people hug. They hug to say hello, hug to say goodbye, and they hug for every reason in between. I think that there are people on this planet to hug (i.e. your spouse or significant other, your kids, your close family) and there are those that deserve a handshake (i.e. your co-workers, your boss, your NOLS students...) I am going to continue my mission to bring the handshake back to NOLS.

Today's quote is from Irving Paul "Swifty" Lazar:

"I have no contracts with my clients; just a handshake is enough."

Workout: Back
Warm-Up:
TRX Rows, 3 sets 15 repetitions

Weight Training:
Bent Over One Arm Dumbbell Rows, 3 sets of 5-6 repetitions
Upright Barbell Rows, 3 sets of 6-8 repetitions
Barbell Good Mornings, 3 sets of 15 repetitions
Pull-Ups, 3 sets to failure
Deadlifts, 5 sets of 1-2 repetitions ending with one maximum repetitions

Have a Great Day!

Little League World Series and a Heavy Chest Day

The boys from Chicago, Illinois really played their hearts out as the Little League Champions of the United States. In the end they lost to a very talented team from Seoul, South Korea. I hope that they are able to hold their heads up high and relish their title as U.S. Champions and the #2 team in the world! Regardless, they have been a joy to watch and made a lot of people on the south side of Chicago proud!

Today's quote is from Jackie Robinson:

"A life is not important except in the impact it has on other lives."

Workout: Chest and Biceps

Warm-up:

Push-Ups, 1 set 25 repetitions

Foam Roller

Weight Training:

Heavy Bench Press, 5 sets of 1 repetition ending on maximum press

Bench Press with Heavy Chains, 5 sets of 6-8 repetitions

TRX Push-Ups, 3 sets of maximum repetitions

Weighted Dips, Bodyweight +50lb., 5 sets to failure

Concentration Dumbbell Biceps Curls, 3 sets of 6-8 repetitions

Fat Grip Barbell Biceps Curls, 3 sets of 10 repetitions

25m Farmer's Carry 135lb. in each hand, 6 sets.

Have a Great Day!

Athlete Branding and Leg Day

I watched the Redskins play the Ravens tonight in pre-season football. RGIII once again seemed to under perform when in the game. My problem with RGIII is that he had his "brand" going before he ever did anything on the field in the NFL. I have seen him in ads for Adidas, Subway and Gatorade. All of that money and publicity and he has not done anything on the field.

Tonight, back-up quarterback Kirk Cousins outplayed RGIII in the second half of the game. I would just like to see athletes get out on the field, win games, make a name for themselves professionally and then work on their brand. Greed is very powerful.

Tonight's quote is from Charles Kuralt:

"There are a lot of people who are doing wonderful things, quietly, with no motive of greed, or hostility toward other people, or delusions of superiority."

Weight Training: Legs
Back Squat, 5x5
Weighted Calf Raises, 3 sets of 20 repetitions
Stiff Leg Dead Lifts, 3 sets of 6-8 repetitions
GHD, 3 sets of 20 repetitions
Reverse Barbell Lunges, 3 sets of 6-8 repetitions

Have a Great Day!

Active Rest Day

Today was a beautiful day in the desert. I think it was the first time in two weeks that it didn't rain at all!

Took a break from the weights today but got on the spin bike.

Workout:
Spin Bike HIIT, 30 minutes.

See you tomorrow for legs. Have a Great Day!

Heavy Shoulders and Triceps But Just "Vanilla"

Getting ready for my rest day from the weights tomorrow I decided to go heavy on my shoulders and triceps. I mixed in some forearm wrist rolls as well but it was nothing fancy, just lifting big weights. Plain old "Vanilla".

Today's quote is from Cal Ripken Jr.:

"I don't mind be described as vanilla in certain ways."

Weight Training: "Vanilla" Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Dumbbell Triceps Kickbacks
Overhead Triceps Extensions
Heavy Barbell Push Press, Three sets of 5, 3 and 1 repetition
Barbell Skull Crushers
Barbell Shoulder Shrugs
Fat Grip Forearm Roll-Ups
Abdominal Crunches, 100 repetitions

Have a Great Day!

The Real Life Thor and "The Mountain" Workout

Well, there you have it. Hafthor Bjornsson (a.k.a. Gregor "The Mountain" Clegane from Game of Thrones) just won the title as Europe's Strongest Man. As promised I said that after celebrating my favorite Game of Thrones character, "The Hound" with a workout that I would some day name a workout after his big brother "The Mountain". Today is that day!

Today's quote is by Doran Martell:

"If ever a man deserved to die screaming it was Gregor Clegane."

Workout: "The Mountain"
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Good Mornings, 3 sets of 15 repetitions

Weight Training: Back
SISU Warhammer Swings, 3 sets of 15 repetitions per side
Heavy Dumbbell Pullovers, 3 sets of 6-8 repetitions
Tire Flips, 3 sets of 5 repetitions
Dumbbell Bent Over Rows, 3 sets of 6-8 repetitions
Close Grip Landmine Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups Bodyweight +50lb., 3 sets of 5 repetitions
Heavy Atlas Stone Lift onto a 48-inch Platform, 3 sets of 1 repetition
Deadlift, 5 sets of one repetition ending at maximum weight

Have a Great Day!

On Turning 45

Well, I feel great. In fact, right now I feel better at 45 years old than I did at 40. Regular exercise, a sane work schedule, and a healthy environment to live in go a long, long way. At 40 I was working way too much which left me feeling exhausted. That exhaustion caused me to not exercise regularly. On top of that I was living in a town that had questionable air quality because of the oil and gas industry. Thank goodness for the changes. One thing that has never changed is the love and support of my family and friends. Without them who knows where I would be?

Today's quote is from Sir Philip Green:

"It is all about quality of life and finding a happy balance between work and friends and family."

Weight Training: Chest and Biceps. Three sets of 6-8 repetitions per exercise unless otherwise stated.
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups with 50lb. Vest, 3 sets 20, 20 and 15 repetitions
Concentration Dumbbell Curls
Dumbbell Hammer Curls
Bench Press, 3 sets of 5 repetitions
Dips, 3 sets to failure
Captains of Crush Grip Trainers, One set of 10-15 repetitions between each set of all other exercises.

Have a Great Day!

Leg Day and Monday Night Football

I enjoyed a great leg work out a bit early today so that I could get in and catch the Washington Redskins play the Cleveland Browns on Monday Night Football. Growing up in the Washington D.C. area I have been a fan of the Redskins for as long as I can remember. It has been hard being a 'Skins fan at times over the last 20 years but maybe this will be the year?! Heh.

Today's quote is from Darius Rucker:

"There are two times of year for me: Football season and waiting for football season."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Good Mornings with Barbell, 15 repetitions
Broad Jump for Distance, 5 repetitions

Weight Training: Perform three sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 20 repetitions
350lb. Weighted Sled Push, 5 minutes
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Good Day!

Shoulders, Triceps and The Farmer's Carry

Today I did a heavy shoulder and triceps workout and added in grip training with a Farmer's Carry. I have a brand new set of Pitbull Farmer's Carry Handles. These things are simple implements but they are built very sturdy and burly. They weigh in at around 35lb. per handle and have plenty of room to add Olympic plates. I think that between the Captains of Crush Grip Trainers and the Pitbull Handles I have a pretty good set up for developing a strong grip. I can whole-heartedly recommend both of these great pieces of gear.

Today's quote is from Will Rogers:

"The farmer has to be an optimist or he wouldn't still be a farmer."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order to complete one set. Three sets total with no break between sets.
TRX Triceps Extensions, 20 repetitions
Seated Wall Ball Toss, 20 repetitions

Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Seated Military Press
Front Plate Raise
TRX Reverse Flies
Weighted Keg Push Press
Dumbbell Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Barbell Skull Crushers
50m Farmer's Carry, 125lb. per handle, 3 sets

Have a Great Day!

Humidity and A Back Day That is a Bit Different!

Another hot and humid day here in Tucson. The monsoon storms keep rolling in each afternoon which keeps the temperature from going triple digits on us and provides this whole place with the little water it needs. With that said, I would rather have the 100s with no humidity!

I mixed up the back exercises today with lots of pull-ups and a series of Atlas stone lifts.

Today's quote is from Henry Rollins:

"August brings into sharp focus and a furious boil everything I have been listening to in the late spring and summer."

Workout: Back
Warm-Up:
TRX Rows, 3 sets of 20 repetitions

Weight Training:
Sumo Deadlifts
Weighted Close Grip Pull-Ups
Wide Grip Pull-Ups
Barbell Upright Rows
Bent Over One Arm Dumbbell Rows
Atlas Stone Lifts onto a 48" Platform

Have a Great Day!

Chores, Active Rest and the Joe DeFranco Agile 8

I ran around and took care of chores on the property trying to get things done before the afternoon monsoon rains struck. We have been fortunate to have had two good soaking rains on back to back days!

No weights today. After working up a good sweat doing the recycling in 97 degree heat I came back inside chased by the rain and busted out the foam roller. I did some mobility/flexibility work called the "DeFranco Agile 8". I would write it all out or you can just hit this link! Excellent stuff from Joe DeFranco.

Have a Great Rest Day!

Curveball Chest, Biceps and Getting a Grip

Just before my weekly day off I stepped out and did some different stuff for chest and biceps day. One thing that you may have caught onto is the fact that I hit my biceps, but not too hard. The biceps are a very aesthetically pleasing set of muscles, but isn't the most functional. I do however work on my grip strength every other day. Whether that is with the Captains of Crush grip trainers, wrist roll-ups or fat bar work. Grip strength is one of the more functional, everyday muscle groups that everyone can use more of.

Today's quote is from Lewis Black:

"When a country wants television more than they want clean water, they've lost their grip."

Workout: Chest and Biceps
Running the Rack, One set of 10 dumbbell chest presses with weights starting at 90lb. and descending in 5lb. increments down to 10lb. (90, 85, 80, 75, etc.)
Captains of Crush Grip Trainers (Trainer, #1, #2), One set of 10 repetitions between each set of chest presses. Start with the Trainer set one, #1 set two, #2 set three, Trainer set four, #1 set five, etc.
Bench Press with Resistance Bands, Three sets of 10 repetitions
Fat Barbell Curls, Three sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

Leg Day!!

There is something about leg workouts. The rest of the week seems like a piece of cake after you have completed a tough leg day. My legs may feel like they are on fire, but I guarantee a good night's sleep!

Today's quote is from Tre Cool:

"I caught on fire twice on the stage. I was promptly put out. It was just my leg."

Workout: Legs
Warm-Up:
HIIT Spin Bike Workout, 20 minutes
25m Walking Lunges, 3 sets
Prisoner Step-Ups, 3 sets of 20 repetitions

Weight Training: 3 sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 25 repetitions
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

The Passing of Robin Williams and Lifting for the Shoulders and Triceps

I have found myself pretty bummed with the death of Robin Williams. I grew up right along with Williams' television career, watching him on the show "Happy Days" and then spinning off to its own show "Mork and Mindy". The thing that is so amazing to me, is that Williams was by far one of the funniest comedians I have ever seen, making everyone around him laugh hysterically. Yet, deep inside of himself he was suffering from mental illness.

I was very angry when I heard that Fox News' Shepard Smith commented that Williams was "such a coward" for committing suicide. What an ignorant asshole. I hope that no one that Shepard Smith knows and loves suffers from depression. I know that I will miss Robin Williams and that my life is better having witnessed his genius. Rest in Peace.

Today's quote is from Robin Williams after being asked by "Inside The Actors' Studio" host James Lipton the following question: "If heaven exists, what would you like God to say when you arrive at the pearly gates?"

"There is seating near the front. The concert begins at five, it'll be Mozart, Elvis and one of your choosing."

Weight Training: Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Dumbbell Overhead Press
Dumbbell Side Raises
Alternating Front Dumbbell Raises
Captains of Crush Grip Trainers
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Extensions

Circuit Training: Perform each exercise in order to complete one set. Three sets total. No rest between sets.
Sandbag Overhead Press, 10 repetitions
Weighted Wrist Roll-Ups, 5 repetitions
Diamond Triceps Push-Ups, 20 repetitions

Barbell Push Press, 3 sets of 8, 5 and 4 repetitions
Barbell Skull Crushers

Have a Great Day!

Heavy Back Day and a Recipe to Die For!!

My partner Rebecca and I are kind of all over the place these days with me working for NOLS while she is in her third year of medical school. We do however try very hard to get up each morning to have breakfast together and then make dinner in the evening. Sometimes meals are more elaborate than others. Tonight we are having Roast Trout with Bacon and Herbs, brown rice and steamed broccoli.

Today's quote is from Jim Gaffigan:

"You wanna hear how good bacon is? To improve other food they wrap it in bacon. If it wasn't for bacon, we wouldn't even know what a water chestnut is. 'Thank you bacon. Sincerely Water Chestnut the Third.'"

Weight Training: Back

Warm-Up: Perform each exercise in order to complete one set. Three sets total.

SISU Warhammer Swings, 10 repetitions per side

Tire Flip, one repetition

Overhead Backward 40lb. Sand Bag Toss, one repetition

5m Rope Climb, one repetition

Weightlifting: Three sets of 6-8 repetitions unless otherwise stated.

Dumbbell Pullovers

One Armed Bent Over Dumbbell Row

Upright Barbell Row

TRX Rows, 3 sets 20 repetitions each

Post Landmine Row

Weighted Pull-Ups Bodyweight +35lb.

Deadlift, 3 sets of 1 repetition ending at 1.4 times bodyweight

Have a Great Day!

Sear n' Beer, Chest and Biceps

Yesterday we had a really nice Saturday night at the Sear n' Beer at Maynard's in downtown Tucson. Great food, great beer from Sleepy Dog Brewery and Prescott Brewing, tunes by the Modeens. It was a beautiful night in the desert with good friends!

Today was the first heavy lifting day for the chest in over a month: Weighted Push-ups (V-force 50lb. vest), Weighted Dips and Heavy Dumbbell work. Great to be back at the weights hard again!

Today's quote is from Arnold Schwarzenegger:

"Milk is for babies. When you grow up you have to drink beer."

Weight Training: Chest and Biceps, 3 sets of 6-8 repetitions unless otherwise stated.
Heavy Flat Bench Dumbbell Chest Press
Heavy Incline Bench Dumbbell Press
Dumbbell Flies
Weighted Push-Ups, 3 sets of 15 repetitions
Heavy Standing Alternating Dumbbell Hammer Curls
Concentration Curls
Captains of Crush Grip Trainers
Bench Press, 3x5
Weighted Dips, 3x5

Have a Great Day!

One More Reason Gregg Popovich is a Bad Ass and Leg Day!

This week San Antonio Spurs' coach Gregg Popovich made news again for all the right reasons. "Pop" hired Becky Hammon as an assistant coach for the NBA champions. Hammon is a six time WNBA All-Star and was voted one of the top 15 players in WNBA history. In July 2013 Hammon blew out her ACL and during her rehab she attended Spurs practices, meetings, games and was often asked her opinion by the head coach. In the end Popovich hired the best person for the job stating, "I'm confident her basketball IQ, work ethic and interpersonal skills will be a great benefit to the Spurs." This made Hammon the first full-time female coach in NBA history.

Today's quote is from Becky Hammon:

"I'll be doing the same thing all the other assistants will be doing."

Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Step-ups, 10 repetitions per leg
30" Box Jumps, 10 repetitions
Back Squats with Heavy Chains, 10 repetitions

Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Front Squats
Reverse Lunges with Weighted Barbell
GHD
Stiff Leg Deadlifts
Standing Calf Raises with Weighted Barbell, three sets of 50 repetitions per set.
Superset 25m 130lb. Weighted Sled Drag and 25m 300lb. Weighted Sled Push, 3 sets.

Have a Great Day!

Shoulders, Triceps and the Return of the Odd Object

I was feeling fantastic today so I thought I would bring back the Atlas Stone. Moving weight with perfectly balanced barbells like my Rogue Power Bar are one thing and there is a lot of benefit to traditional weight training. But, manipulating something like a stone is more realistic to the everyday type lifting that a person may do. Mixing in odd objects into your lifting routine is a great way to break up the monotony.

Today's quote is from Robert Frost:

"Let him that is without stone among you cast the first thing he can lay his hands on."

Weight Training: Shoulders and Triceps. Three sets of 6-8 repetitions unless otherwise stated.
Seated Heavy Dumbbell Shoulder Press
Side Dumbbell Shoulder Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Extensions
Diamond Triceps Pushups
Atlas Stone Overhead Press, 3x5
Heavy Barbell Shoulder Shrugs
Barbell Triceps Skullcrushers
Barbell Push Press, 3 sets of 10, 3, 3 repetitions
Abdominal Crunches

Have a Great Day!!

A Lacrosse Ball and a Foam Roller: Hearing a Grown Man Cry

Today was my rest day from the weights for this week. I did some things around here: More painting, walked the dogs and helped my friends move into a new house. I was also really happy to watch the first NFL preseason game! Finally, I went at some of my sore muscles with a lacrosse ball and a foam roller.

Both of these simple and cheap devices are great for self massage. I know in the past I have written about the importance of body work for your overall health. Rolling muscles out with a lacrosse ball or a foam roller help to bridge the gap between visits. Don't get me wrong, these things hurt like hell if you do it right! I didn't have any incense burning and there was no Enya playing in the background either.

Once you have the roller in place and you feel that muscle soreness in a spot, stay on that spot... don't roll away. Breathe deeply and gently roll back and forth over that spot until the soreness is gone. This is just like your massage therapist working out a knot or adhesion in your muscles. It hurts at first but eventually you can feel the muscle smooth out like butter and the pain is gone. Until you find the next knot!! When you are done with the ball or roller make sure to drink lots of water.

Have a great day and we will get back to lifting tomorrow!

Checking in After One Week and Lifting for the Back

I have gotten in a solid week of exercising after being gone for a month. Six consecutive days of weightlifting and tomorrow is an active rest day. The old body is expectedly sore and a little tired but overall everything is right on track. Today I was able to lift quite heavy and will enjoy my day off tomorrow.

The key to the success this week was proper pacing and adjusting exercises to avoid injury from jumping into things to quickly. An example: Today my hamstrings were still a bit tight and sore even after warming up. So, instead of doing heavy deadlifts I changed it up a bit and did heavy rack pulls.

Today's quote is from Ralph Waldo Emerson:

"Adopt the pace of nature: her secret is patience."

Weight Training: Back
Warm-Up:
Slow and Deep ("Ass to the grass"...) Air Squats, 30 repetitions
Torso Twists with a Lightweight Bar, 50 repetitions
TRX Rows, 30 repetitions

Lifting Routine: Three sets of 6-8 repetitions unless otherwise stated.
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Rows
Barbell Upright Rows
Weighted Sled Row (Think of this being a replacement for a seated cable row)
Heavy Rack Pulls, 3x5
Weighted Pull-Ups, 3x5
Hanging Knees to Elbows, 3x5

Have a Great Day!

Back to Heavy Weights

I just met with a guy that does tree work here in Tucson when he came by to give us an estimate to remove a dead pine tree that is hovering over two of our buildings. Angelo from Romeo Tree Service is really into his work. Angelo took an hour to talk to me about Palo Verdes, Mesquites and how he plans to dismantle the big pine tree in our yard. It was great to meet someone who is really passionate about their work.

Today the legs were a bit sore and wobbly but the other muscle groups I worked this week seem to have recovered. For me that means it is time to start moving back to heavier weights. I could wait a few days longer or I can just get after it again.

Today's quote is from Wayne Gretzky:

"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy."

Weight Training: Chest and Biceps

Warm-Up: 
Spin Bike, 10 minutes (Just to warm up my legs so I could move!)

Heavy Flat Bench Dumbbell Press
Heavy Incline Bench Dumbbell Press
Dumbbell Flies
Captains of Crush Grip Trainers
Bench Press 5x5
Barbell 21s Curls
Weighted Dips

Have a Great Day!

Legs Getting Blasted!

What a day in the desert! Made some great pulled pork, got some painting done in the bathroom here and landed 10- 45 lb. plates off Craigslist for $200! Win, win, win!

I woke up and my entire upper body was a good muscular sore from the last few days of returning to training. I crushed my legs today with a pretty balanced workout. The session was a good mixture of isolation work, complex compound exercises and explosive bodyweight additions. Now if I can just get up the hill to breakfast tomorrow....

Today's quote is from Abraham Lincoln:

"How many legs does a dog have if you call the tail a leg? Four. Calling a tail a leg doesn't make it a leg."

Afternoon Workout: Legs

Warm-up: Do each exercise in order to complete one set. Three sets total.
Jump Rope, 100 repetitions or 50 double-unders
30" Box Jumps, 10 repetitions

Weight Training: 3 sets of each exercise unless otherwise stated.
Stiff Leg Deadlifts
Back Squats
25m Barbell Walking Lunges
Barbell Reverse Lunges
GHD
Weighted Calf Raises
25m 290 lb.Weighted Sled Push, 5 sets
25m Crab Walk with Resistance Band

Crunches, 100 repetitions

Have a Great Day!

Shoulders, Triceps and Feeling a Bit "Pec-ish"

It is so classic. After working a NOLS course, coming back to lifting is always a bit rough. A NOLS course is a physical endeavor, but for me as a paddler it is often a lot of light to moderate exercise over the course of an eight hour day. And certainly living outside also takes a bit out of you.

But, coming back to an intensive weight training regimen and getting back into it is always a bit painful. Poking my chest with my finger, I can feel the muscle soreness from a workout two days ago. We jokingly call this soreness feeling a bit "pec-ish". Hopefully I will be able to walk tomorrow after my leg workout?! The soreness is of course normal, expected and evidence that I indeed worked hard the other day.

Today's quote is from Aeneas Williams' NFL Hall of Fame induction speech from yesterday:

"Begin with the end in mind. Die empty."

Weight Training: Shoulders and Triceps
Seated Dumbbell Press
Alternating Front Dumbbell Raise
Side Dumbbell Raise
Captains of Crush Grip Trainers
Dumbbell Kickbacks
Diamond Triceps Push-Ups
Overhead Triceps Dumbbell Extensions
Barbell Shoulder Shrugs
Barbell Push Press
Barbell Triceps Skull Crushers
Abdominal Crunches

Circuit Training: Do each exercise in order to complete one set. Three sets total.
Heavy Rope Whips, 100 repetitions
Barbell Clean to Press, 5 repetitions
Landmine Single Arm Lateral Jammers, 10 repetitions per side

Have a Great Day!

So This Must Be What It Is Like To Workout In South Florida?!

The monsoon is in full effect here in Tucson today. That is great news since I planted some native plant seeds yesterday to help hold soil on one of our slopes here. I planted them yesterday and it rained a little bit last night. All day today it has rained off and on which is perfect to try to get those desert plants to grow!

With the perfect conditions for the seeds came the weather that makes me sweat if I think too hard. At 3:20pm in the afternoon it is 85 degrees fahrenheit with 52% humidity. Great for the plants but makes it a constant battle to keep hydrated while working out and when I am done it looks like I just jumped in the swimming pool?!

Today's quote is from Paul Valery:

"Books have the same enemies as people: Fire, humidity, animals, weather, and their own content."

Warm-Up: Superset the two exercises for a total of three sets each.
Dynamic Lateral Step-Ups, 20 repetitions per set
Abdominal Crunches, 50 repetitions per set

Afternoon Workout: Back (Again, lighter weight as I ease back into my routine).
Dumbbell Pullovers
One Armed Bent Over Dumbbell Rows
TRX Rows
Upright Barbell Rows
Landmine Barbell Rows
Pull-Ups
Deadlifts (People often ask why I have these on my back day. I think there is a lot of validity to having    deadlifts on a leg day as well since it engages so many of the lower chain muscles. I think that it is a      coin toss on which day to do it on. You decide what is best for you.)

Have a Great Day!

I Have Tested My Theory and It Was a Success and Free Flowing Rivers

Finally back home in Tucson after a month in the field with NOLS. I was fortunate enough to work two ten day river contracts on the Main Salmon River in Idaho. My reasons for exercising are many but the main objective is to continue to physically work NOLS courses at a high level of proficiency as I close in on 45 years old. I can say with certainty that I was able to perform at a high level in the backcountry and I credit a lot of that to my "frontcountry" workout regimen.

I do love being on the river. Seeing the history of human habitation on the Salmon along with all of the wildlife really reminds me of the importance of clean fresh water. It is an even more stark reminder now that I have returned to my home in the desert. I love the fact that the Main Salmon remains un-dammed, flowing freely.

Today's quote is from Bruce Babbitt:

"We have built one dam in the USA for every day since Jefferson signed the Declaration of Independence... Surely among 75,000 there are a few mistakes."

It was good to get back to working out again. I did a lot of exercises but I am easing back into my routine by using light weights. After a week of solid workouts I will return to the business of moving heavy weights and odd objects!

Afternoon Workout:
Warm-Up: One Mile Run

Weight Training: Chest and Arms
Flat Bench Dumbbell Press
Incline Bench Dumbbell Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press
Reverse Grip Barbell Curls
Dips
Hanging Toes to Bar

Have a Great Day!