The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good! Warm-Up: Heavy Rope Whip, 5 sets of 1 minute each. One minute rest between sets. Weight Training: Strict Overhead Barbell Press, 5 sets of 1-5 repetitions Triceps Dip, 5 sets of 20 repetitions Front Plate Raise, 3 sets of 15 repetitions EZ Bar Skull Crusher, 3 sets of 10 repetitions Dumbbell Side Raise, 3 sets of 10 repetitions Overhead Tricep Extension, 3 sets of 8-10 repetitions Barbell Shrug, 5 sets of 8-10 repetitions Have a Great Day!!
In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!" Warm-Up: Ball Slams, 5 sets of 1 minute each. One minute rest between sets. Hanging Knees to Chest, 3 sets of 20 repetitions Weight Training: Sumo Deadlift, 5 sets of 1-5 repetitions Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets. SISU Warhammer Swings, 15 repetitions per side Tire Flips, 5 repetitions Atlas Stone Lift to 48" Platform 50m Weighted Keg Carry 50m Cannonball Farmer's Carry Have a Great Day!
Just a quick listing of today's workout: Warm-Up: Jumping Jack, 50 repetitions Hand Release Push-Up, 20 repetitions AbMat Sit-Up, 75 repetitions Weight Training Circuit: Perform each exercise in order to complete a set. 5 sets total. No rest between sets. Heavy Bench Press, 5 repetitions EZ Bar Curl, 10 repetitions Rotational Wall Ball Toss, 15 repetitions per side Captains of Crush Grip Trainers, 15 repetitions per side Have a Great Day!!
I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird. Warm-Up: Jump Rope, 1 minute AbMat Sit-up, 2 minutes Wall Ball Toss, 3 minutes Weight Training: Back Squat with Heavy Chains, 5 sets of 4-6 repetitions Weighted Standing Calf Raise, 3 sets of 10 repetitions 50m Weighted Sled Drag, 3 sets GHD, 3 sets of 15 repetitions 25m Weighted Sled Push, 5 sets Have a Great Day!!
I really do love Thanksgiving. I know that history has started to show that we put a little bit more into the holiday than the pilgrims actually did.... but hey they were just happy to survive! Certainly our meal will be much more lavish than whatever game they scared up to put on the table and a pile of root vegetables! The thing I like most about it is this: If I cannot be with my actual family than I am glad to be here with my friends and co-workers at NOLS Southwest. There really are no better, hard working people I know. Tomorrow will be a day off from the weights but, but I will do some sort of cardio work. In the mean time I will think of a list of things to be thankful for! Warm-Up: Jumping Jacks, 50 repetitions Burpees, 10 repetitions PVC Passthroughs, 10 repetitions PVC Wraparounds, 10 repetitions Weight Training: Clean and Jerk, 5 sets of 1-5 repetitions with a one rep max attempt Skullcrushers, 3 sets of 8-10 repetitions Barbell Shrugs, 3sets of 8-10 repetitions Overhead Triceps Extensions, 3 sets 6-10 repetitions Seated Dumbbell Side Raise, 3 sets of 10 repetitions AbMat Sit-Ups, 100 repetitions Have a Great Day!!
Pretty much exercised, ate dinner and passed out last night. Just a quick post of last night's exercises... two of us suffered through this forearm/grip strength crusher! Warm-Up: Steady State Rowing Machine, 20 minutes Weight Training: Barbell Snatch, 5 sets if 1-2 repetitions Deadlift, 5 sets of 1-2 repetitions T-Bar Landmine Row, 5 sets of 4-6 repetitions Super Set: Perform each exercise in order to complete a set. 5 sets total. Dumbbell Pullover, 8-10 repetitions Hanging Knees to Chest, 20 repetitions 100m Farmer's Carry Have a Great Day!!
Tonight is a big game in the AFC with the Pats playing the Bills. The Baltimore Ravens seem to have made a deal with the devil a few years back to win the Superbowl and now it is time for payback: Flacco tears his ACL and MCL and Forsett breaks his arm. Season done. At this point in the season it is often the team that is the least injured that will go all the way. Warm-Up: Perform each exercise in order to complete a set. 4 sets total. No rest between sets. 400m Run Hand Release Push-Up, 10 repetitions AbMat Sit-Up, 20 repetitions Weight Training: Bench Press with Heavy Chains, 5 sets of 5 repetitions Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions Weighted Dip Bodyweight +35lbs., 5 sets maximum repetitions Fat Grip Alternating Dumbbell Curl, 3 sets of 10 repetitions Dumbbell Fly, 3 sets of 10 repetitions
Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal. Warm-up: Spin Bike HIIT, 20 minutes Weight Training: Back Squat, 5 sets of 10 repetitions Standing Weighted Calf Raise, 3 sets of 15 repetitions Barbell Good Morning, 3 sets of 10 repetitions 24" Box Jump, 3 sets of 10 25m Overhead Plate Walking Lunge, 3 sets Have a Great Day!
Today was one of the most beautiful weather days! For all of the brutal summer days that we deal with here in the Sonoran Desert there are real gems that make it all worthwhile. Today was one of those days: Sunny and in the mid-70s! Today I continued the lighter weight, higher repetition weight training as I get back to daily weight training. Tomorrow is leg day and I will continue to proceed lightly. On Monday I will begin the heavier weights once again! Warm-Up: Heavy Rope Whip, 3 sets 1 minute each. 1 minute rest between sets. Weight Training: Barbell Clean and Jerk, 3 sets of 10 repetitions. Medicine Ball Push-Up, 3 sets of 10 repetitions Dumbbell Side Raise, 3 sets of 10 repetitions Overhead Triceps Extension, 3 sets of 10 repetitions Front Plate Raise, 3 sets of 10 repetitions AbMat Sit-Up, 100 repetitions Have a Great Day!
Rebecca left at 4am for residency program interviews the morning I returned from the field. That will make it about a month since we have seen each other. Ocho and I will pick her up at the Tucson airport tonight at midnight. It will be good to have our little family all together again! Today I threw together a back circuit that ended up being pretty intense. My guess is that if I had done this workout prior to going to the field it would not have been too bad. After three weeks of not hitting the weights, it was pretty rugged. Warm-Up: Jump Rope, 1 minute Back Circuit: Perform each exercise in order to complete a set. Three sets total. 30 seconds rest between sets. Barbell Sumo Deadlift to High Pull (95#), 10 repetitions Wide Grip Pull-Up, 10 repetitions Bent-Over Dumbbell Row (78.5#), 10 repetitions per side Hanging Knees to Chest, 15 repetitions Have a Great Day!!
It is good to be back in Tucson after working a three week contract on the river section of the NOLS Fall Semester in the Southwest. Those students got a great trip down one of the most beautiful rivers in America and learned more about the U.S./Mexico border than most of the people running for President in 2016! Today's workouts were light and not too intense as I ease back into workouts after my field contract. Steady rate cardio and low weight with high repetition weight training. i will kick up the intensity again starting next week. Morning Workout: Steady Rate Rowing Machine, 30 minutes Evening Weight Training: Bench Press, 3 sets of 10 repetitions EZ Bar Biceps Curl, 3 sets of 10 repetitions Dumbbell Flies, 3 sets of 10 repetitions Dumbbell Hammer Curls, 3 sets of 10 repetitions Dips, 3 sets of maximum repetitions AbMat Sit-Ups, 100 repetitions Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets Have a Great Day!!
The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good!
