Today we begin the briefing for the next generation of NOLS instructors to come out of NOLS Southwest. It is always exciting to see the new faces of folks arriving to educate our students in the wilderness. The challenge of taking a NOLS Instructor Course lies in the fact that it is a 35-day job interview. The challenge of working a NOLS Instructor Course is making it NOT feel like a 35-day job interview where the participants are competing with each other.
Today's quote is from Simon Sinek:
"Leadership is not about the next election, it's about the next generation."
Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunches
Weight Training: (For those not working the NOLS Instructor Course.... they are in NOLS Mode!)
Pull-Up, 3 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Kettlebell Swing, 3 sets of 10 repetitions
For those NOT working the NOLS Instructor Course:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Sledgehammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
100m Farmer's Carry
Have a Great Day!!
Tom Izzo and the Michigan State Spartans brought home the NCAA bracket victory for me with their win over Louisville. As the winner of my pool, I get to be taken out to dinner by the other three folks and it is looking like we will be having sushi! Now, I need the Spartans to run out of gas and lose to Duke to make my bracket hold up. I also would LOVE for Wisconsin to beat Kentucky. Go Badgers!!
Today's quote is from the PBS show on Life in Sparta:
An old man wandering around the Olympic Games looking for a seat was jeered at by the crowd until he reached the seats of the Spartans, whereupon every Spartan younger than him, and some that were older, stood up and offered him their seat. The crowd applauded and the old man turned to them with a sigh, saying "All Greeks know what is right, but only the Spartans do it."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
Push-Up
Trunk Twist
Hammer Curl
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 3-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Renegade Dumbbell Row with Push-Up, 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 10 repetitions per arm
(Primary muscles worked: Biceps brachii)
Wrist Roll-up, Maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
There was a great game between the Fighting Irish of Notre Dame and Kentucky last night. It came down to the last shot and ended with Kentucky pulling off a two point win. The Irish ended the season with an ACC title in their first season in the conference and an appearance in the NCAA Elite Eight. Though I did pick Kentucky to win that game, I would have been happier if the Irish had won.
Today's quote is from Brian Dennehy:
"I come from an Irish Catholic family, and hell-raising is part of the DNA."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total
Side Step Shuttle Run
Dynamic Step-Up
Air Squat
Bicycle Abdominal Crunch
Weight Training:
Back Squats with Heavy Chains, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!!
Rebecca made it to her Spring Break and I have a few days off! Rebecca is headed to L.A. to visit with good friends for the weekend, a well deserved break from school, studying and early morning wake ups. She will get to go to the beach, go to yoga classes and have fun with friends she doesn't see often enough.
Today's quote is from Tracy Chapman:
"I love living in California and being able to go to the beach or go to the woods."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Heavy Rope Whip
TRX Face Breaker
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grippers, 15 repetitions per hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
Just off the road and a ten hour work day... so you are just getting a quick post.
Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Jumping Jack
Trunk Twist
TRX Row
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of 6-8 repetitions
Landmine T-Bar Row, 5 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Have a Great Day!!
I may end up making a couple of posts tomorrow. I am getting up and lifting with my co-worker and buddy who has to take off and do a drive tomorrow to take a course into the field. We will do the following workout early in the morning. In the afternoon I may end up leading another workout with other folks in the evening.... we will see.
Workout: Chest and Biceps
Warm-Up:
Push-Up, 1 set of 20 repetitions
Weight Training: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curl, 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, Maximum repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
And then there was the afternoon session. Tomorrow I drive to drop our NOLS Southwest Semester group off on the final leg of their journey. Shortly after that I pick up our NOLS Semester on the Borders and take them to their climbing camp. Big day of driving, cleaning and debriefing.
So tomorrow will be a day off and there will be no post. Tonight I worked out with three folks and we had a good lifting session.
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
TRX Biceps Curl
Bicycle Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Super Set: Perform three sets of each exercise.
Axle Bar Curls, 10-12 repetitions
Dumbbell Hammer Curls, 10 repetitions
Between each of the above sets complete a set of Captains of Crush grip trainers.
Now, Really Have a Nice Day!!
Fortunately, this is the last crack of dawn 4am start that we have to make to get Rebecca out the door for her surgical clerkship of medical school. Friday there is an exam and that will mark another rotation under her belt. After that it is on to pediatrics! Leaving the 4am wake-up and move onto to snot noses!
Today's quote is from Ambrose Bierce:
"Dawn: When men of reason go to bed."
I think that there may be five or more people attending this evening's workout so we will do another timed circuit.
Workout: Legs
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Step-Up
Squat Jump
Calf Raise
Box Sprint
Bicycle Abdominal Squat
GHD
Lateral Lunge
Air Squat
Have a Great Day!!
Sparty and Izzo are working well for me at this point. After knocking off Virginia they seem to have a very good chance of making it to the Final Four in the East. Hard to see anyone but Kentucky coming out of the Midwest. The West seems to be coming down to Wildcats versus Badgers. The South looks like Duke versus Gonzaga. But, the games have to be played!
We will have a bunch of people showing up to workout this evening so we are going to do a group circuit training.
Workout: Shoulder and Triceps.
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Diamond Push-Up
Dumbbell Side Raise
TRX Skull Crusher
Heavy Rope Whip
Front Plate Raise
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Sand Bag Push Press
Have a Great Day!!
And just when you think the #1 seeds are going to steamroll everyone, along comes the Wolf Pack of North Carolina State! Villanova rolled easily in the second round and may have been set up for a loss, but they should have known to be wary of NC State. The Wolf Pack had a huge comeback in the second round versus LSU. Regardless, I had Villanova winning which is why this tournament is so exciting.
Today's quote is from Wilt Chamberlain:
"Everybody pulls for David, nobody roots for Goliath."
Workout: Back
Early Afternoon Routine:
HIIT Spin Bike, 30 minutes
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
Air Squat
Barbell Good Morning
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids, teres minor)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, rectus abdominis)
100m Farmer's Carry, 3
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, erector spinae)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!!
I did not fair too badly in my NCAA bracket for rounds one and two, coming away with 28 winners picked. I would love to say there is a method to the madness but in the end it is all a crap shoot. I did use the BPI rankings as a guide, but in the end there is really no way to see teams like UAB and Georgia State coming. Once the dust clears in round two, the teams typically begin to exert their dominance in round three: Keep an eye on Kentucky, Arizona and Villanova. The one guy that picked multiple "Cinderellas" in our pool is struggling a bit after pulling for Buffalo and Stephen F. Austin.
Today's quote is from Hunter S. Thompson:
"March is a month without mercy for rabid basketball fans. There is no such thing as a 'gentleman gambler' when the Big Dance rolls around. All sheep will be fleeced, all fools will be punished severely... There are no rules when the deal goes down in the final weeks of March. Even your good friends will turn into monsters."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Push-Up, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions including a one repetition max test
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Renegade Dumbbell Row with Push-Up, 3 sets of 10-15 repetition
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:
Axle Bar Curl, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, 4 sets of maximum repetitions
Have a Great Day!!
Very quick post after going out on a rare date night here in Tucson. We went out to Mama's Hawaiian Barbecue and just returned in time to catch the end of Davidson vs. Providence in the tournament. Full of food and pretty damn tired after a 4 am wake up for medical school, I am just going to post the workout.
Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Box Sprint
Barbell Weighted Good Morning
Step-Up
Calf Raise
Bicycle Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Glute-Hamstring Developer, 5 sets 15 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets 50 repetitions
Have a Great Day!!
Today the Archer School for Girls returns from the field. We will have over a hundred extra people at the base between NOLS instructors, teachers, chaperones and 9th grade students. It is the perfect day to focus on work and take a break from the weights.
Active Rest Day:
Foam Roller Work
Bicycle Abdominal Crunch, 100 repetitions
Have a Great Day!!
It is fantastic that I live in a community where people are very creative and overachieving. There is a NOLS and WMI instructor here that among all of his other talents has decided that in the future he would like to start a brewery: High Alpine Brewing. He will brew a new recipe and we will get an inexpensive growler of tasty beer. The bonus is also that we know exactly what has gone into the making of the beer and we are supporting a guy that is learning and building for his future career. Win win.
Today's quote is from Plato:
"He was a wise man who invented beer."
Early Afternoon Session:
Spin Bike HIIT, 30 minutes
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Sand Bag Push Press
Bicycle Abdominal Crunch
Heavy Rope Whip
Seated Wall Ball Toss
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Diamond Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Kick Back, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
What started out as a day of feast and celebration for Patrick, the patron saint of Ireland has become a day for people who want to celebrate everything they think is Irish. I for one don't go out on St. Patrick's Day: I don't drink green beer, I don't drink the offensively named "Irish Car Bomb" and I don't dress up like a leprechaun. My father took it pretty seriously as an Irish-American: I will drink a quality stout beer, I will sip some good whiskey, I will listen to some Clancy Brothers, and I will think about my dad.
Today's quote is from William Butler Yeats:
"Being Irish, he had an abiding sense of tragedy, which sustained him through temporary periods of joy."
Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jumping Jack
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull Over, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Have a Great Day!!
I have a day off today. A day off just in time to pour over my NCAA bracket. The goal here is to try to erase as few bracket entries as possible. Looking closely at it, it seems a bit harder than usual this year. I do have Kentucky, Wisconsin, Duke and Michigan State in my Final Four. I am picking the upset with Wisconsin beating Kentucky and have Duke beating Michigan State. In the end, I am going with Frank the Tank and the Badgers to win it all! I guess that Michigan State is my Cinderella this year... though picking Tom Izzo as a Cinderella seems like cheating.
Today's quote is from Zach Johnson:
"I'm kind of a grinder. I'm a Cinderella, an underdog story who fights."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
TRX Chest Press
Lightweight Dumbbell Hammer Curl
Lightweight Dumbbell Fly
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 30 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Dumbbell Concentration Curl, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps brachii)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!!
It has been a bit nutty here at the base the last few days so I am going to make a quick post and get on with my work! During breaks at work, it was awesome to see all of the great NCAA basketball action with small schools making their way into the tournament! Congratulations to Wyoming and VCU for winning their conferences!
Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Lateral Lunge
Air Squat
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Barbell Weighted Split Squat, 3 sets of 10 repetitions
25m Weighted Walking Lunge, 3
Romanian Deadlift, 3 sets of 10 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets of 50 repetitions
100m Farmer's Carry, 3
Have a Great Day!!
Just a quick post to say that: A) Work is going to be nuts here as about 100 9th grade girls and teachers arrive from the Archer School for Girls for their expeditions for "Arrow Week". It is a very exciting time at the base as 6 different expeditions head out for a week of backpacking and learning. B) All of that Archer School busyness makes it the perfect day to take a bit of a rest from the weights. Back at it tomorrow.
Have a Great Day!!
Rebecca's surgical rotation of medical school has been a double edged sword. The 4am wake-up is a bit painful but I am a person that once I am up... there is no going back to sleep. I get the chance to get up, send her on her way, catch the LA SportsCenter crew (Love Stan and Neil...) and hammer out the daily workout blog. No one in their right mind is awake yet, so I have the place to myself.
Today's quote is from William Feather:
"Early morning cheerfulness can be extremely obnoxious."
Workout: Shoulder and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Jumping Jacks
Sand Bag Push Press
Diamond Push-Up
Heavy Rope Whip
Abdominal Bicycle Crunches
Weight Training:
Seated Dumbbell Shoulder Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Plate Front Raise, 3 sets of 10-12 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, levator scapulae)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Skull Crusher, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets of maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
I am glad that the 'Skins continue to develop the defensive line... especially since the Eagles landed DeMarco Murray?! I am even okay with the Redskins being sub .500 again next year as long as there is the appearance of progress. So far, free agency has been pretty good as far as I am concerned. New GM, new season, hopefully a different outcome!
Today's quote is from Ben Franklin:
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."
Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-2 repetitions each
(Primary muscles worked: Erector spinae group, biceps femoris)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Dumbbell Pullover, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Super Set:
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked: Internal and external obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!!
In a couple of very surprising moves, the Ravens traded away the rock of their defense Haloti Ngata for a number of draft picks and the Redskins quietly signed Stephen Paea from the Bears, staying mostly out of the big splash free agency headlines. The Ravens get a pass from me for trading away Ngata simply because Ozzie Newsome has proven that he can trade away real stars and somehow come out on top and remain competitive year in and year out. The 'Skins get no such pass.
Today Terrence "Pot Roast" Knighton is visiting the Redskins. If they sign him, they will be following the best rule of rebuilding a franchise... From the inside, out. Of course they tried that once with Albert Haynesworth, didn't they?!
Today's quote if from my brother Kevin:
"I feel calm and relaxed with a real GM running the show. I would love to see the picture of Snyder bound and gagged in a closet with the Redskins 1 private jet grounded. What a friggin' pleasant change of pace."
Workout: Chest and Arms
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
300m Shuttle Run
Medicine Ball Chest Pass
Dumbbell Hammer Curls
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Weighted Dip, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Push-Up, 5 sets of 25 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
As the college basketball season grinds down to the tournament time I am reminded why I like this time of year compared to college football. I could spend the time to type out what exactly I love about it, but I will sum it up in two words: Wofford Terriers.
Today's quote is from Johnny Weissmuller:
"With but few exceptions, it is always the underdog who wins through sheer willpower."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Calf Raise
Lateral Lunge
Dumbbell Romanian Deadlift
Abdominal Crunches
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
GHD, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps femoris)
Super Set:
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Air Squat, 3 sets 50 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis and obliques)
Have a Great Day!!
NFL free agency is about to officially kick off. It is at this time of year that the two NFL teams that I like come through for me: The Washington Redskins always disappoint me and the Baltimore Ravens make smart moves. For some reason I remain loyal to the Redskins, but that loyalty has been teetering on the edge lately.
Today's quote comes from the South Park version of Daniel Snyder:
“We cannot give up, we have been through too much together. We have fought Eagle and Bear. And the Eagles only beat us by 3 points! … Don’t let them break you — don’t let them win!”
Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Shoulder Circle, Side
Shoulder Circle, Front
Shoulder Circle, Overhead
TRX Triceps Extension
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 2-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
One Arm Landmine Jammer, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Barbell Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
I got back to studying for my Personal Trainer Certification this week. Work has kept me busy the past few days, but tonight and tomorrow will be spent studying quite a bit. Other than that, I road the spin bike, did some crunches, rolled out sore muscles and trimmed the dog's nails. All around a great Sunday in the desert.
Today's quote is from Joseph Addison:
"Sunday clears away the rust of the whole week."
Active Rest Day:
HIIT Spin Bike, 45 minutes
Abdominal Crunches, 100 repetitions
Have a Great Day!!
I am going to just do a quick blog post tonight after a long day at work. We were able to crank out a great back workout in the evening and earn an active rest day tomorrow. I may go for a run since the county just recently re-graded the shoulders of the road outside the base!
Today's quote is from Becca Fitzpatrick:
"After a long day, my favorite way to unwind is by going running. Not exactly the most relaxing activity, granted, but I always imagine I'm sweating out all the things weighing on my mind."
Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twists
Barbell Good Mornings
Crunches
Weight Training:
SISU War Hammer Swing, 3 sets of 15 repetitions per side
Weighted Pull-Up, 5 sets of 6-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Kettlebell Swing, 3 sets of 10 repetitions
Have a Great Day!!
My good friend, workout partner and co-worker turned 30 years old today. I find that thirty is a very interesting age and one that tends to lend itself to instant credibility: I mean hell, you survived your twenties! It was a fun day and we were able to use our last Horrible Card for Travis' birthday! As a gift we gave him a brutal super set to end the workout!
Today's quote is from Pete Rose:
"Doctors tell me I have the body of a thirty year old. I know I have the brain of a fifteen year old. If you've got both, you can play baseball."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Trunk Twist
Push-Up
Light Dumbbell Curl
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Dip, 5 sets of 8-12 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Hammer Curl, 15 repetitions
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
100m Farmer Carry
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
It was a good work day and it made it even more funny with folks sending along great videos and websites that they had found. The best though was a link to Activate Apparel and the various t-shirts you could purchase there. You should definitely check it out!
Today's quote is an anonymous T-Shirt:
"How does one walk after leg day? They don't."
Workout: Leg Day
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Step-Up
Lunge
Barbell Good Morning
Abdominal Crunches
Weight Training:
50m Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Calf Raise, 3 sets of 35-50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!!
The NOLS Semester on the Borders arrived and spent the afternoon in their Wilderness First Aid class. They seem to be good folks who have come from all over the United States for this course. I spent part of the evening going through our "policy talk" with the students which includes all of the various ways that a student can be expelled from their course. We have a strict no tobacco policy and one of the students handed me the cigarettes that they brought with them as they try to quit cold turkey. Best thing that could ever happen for them.
Today's quote is from Larry Hagman:
"But there is no withdrawal, but with tobacco there is terrible withdrawal, it is almost impossible for a lot of people. I did , I went cold turkey, they never had any patches in those days but grass was not difficult, alcohol not difficult, but tobacco - oh my god."
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Anterior, posterior and lateral deltoid)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, anterior deltoid, supraspinatus, and trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
I wrapped up my time in the field with a day off before stepping back into front country mode and working in the office again. Tomorrow I begin briefing the NOLS Semester on the Borders for the Southwest portion of their course. It is a bit strange because I have put my river gear away and will not need it again until next fall. This will be one of the longest breaks between field contracts that I have had in my NOLS career: I have chosen to stay at home and support Rebecca this summer while she continues the odyssey of medical school.
Today's quote is from Patrick Warburton:
"I have a family to support. And I'm not always going to be doing exactly what I want to do."
Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Abdominal Crunch
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Row, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked: Internal and external obliques)
Sumo Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Iliocostalis, longissimus, spinalis, and biceps femoris)
Have a Great Day!
I have returned from my 14-day trip down the Rio Grande with my fantastic NOLS students! It was pretty damn cold, but great students and fun instructors made it an amazing trip! It was really good to be home again though! Just a quick post tonight to get back into the routine!
Today's quote Edie Falco:
"Coming home to my family afterward makes the work richer, easier and more fun."
Workout: Chest and Arms
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Abdominal Crunches
Push-Ups
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dip, 5 sets of 15-20 repetitions
Push-Up, 5 sets of 20 repetitions
Axle Bar Curl, 5 sets of 10 repetitions
Captains of Crush Grip Trainers between each set, 10-15 repetitions per set
Have a Great Day!
