All-Star Games and the Workout of the Day

For about two and a half minutes I turned on the NFL Pro Bowl. Then I remembered that they are not doing NFC vs. AFC anymore.... having Jerry Rice and Michael Irvin pick teams?! Lame. Kobe Bryant made the NBA all-star squad.... very lame. The only one that seems to be worth a damn is the MLB All-Star game with the winner getting home field advantage in the World Series. Not lame.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
24" Box Jump, 10 repetitions
AbMat Sit-Up, 35 repetitions
Weight Training:
Front Squat, 5 sets of 6-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Walking Lunge with GoRuck Sandbag
GHD, 15 repetitions
Bodyweight Calf Raise, 45 repetitions

Have a Great Day!!

Two Day Post and the Workout of the Day

Yesterday ended up being a rest day from all forms of exercise. The break was much needed after three heavy lifting days in a row on top of three very early morning wake ups. The day off also allowed me to pick up a beautiful Rogue Ohio Bar I spotted on Craigslist for $200. That thing is bad ass. We went and had dinner with friends and then slept in this morning. Back at it today with a great heavy workout!

Warm-Up: Perform each exercise in order for minute each to complete a set. Three sets total. No rest between sets.
Heavy Rope whip
AbMat Sit-Up

Weight Training:
Barbell Clean and Jerk, 5 sets of 5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6-8 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Front Plate Raise, 15 repetitions
Barbell Shrug, 8-10 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Who Wants to Elect the Twelve Year Old as President? Daily Workout

Donald Trump decided not to participate in the Republican Presidential debate because Megyn Kelly asked him "an unfair question" when she previously moderated a GOP debate. Awww... poor Donald. I am interested to see what will happen if, God-forbid Trump becomes President. What is he going to do when anyone does something that he doesn't like?! Congress, the Supreme Court, other world leaders?! Just not show up? Hide?

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between each set.
Jumping Jack
TRX Row
AbMat Sit-Up

Weight Training:
Pull-Up, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 4-10 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-5 repetitions
100m Farmer's Carry, 5 sets

Have a Great Day!!

Quick Post of the Evening Workout

It was a beautiful evening here in Tucson. My regular workout partner is headed into the field for a week, so it was a solo workout. I put on the new wireless headphones and had at it! Great workout.

Workout:
Warm-Up: Perform each exercise in order from one minute each to complete a set. Three sets total. No rest between sets.
Ball Slam
AbMat Sit-Up

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Weighted Dip, 5 sets if maximum repetitions
Dumbbell Hammer Curl, 3 sets of 4-8 repetitions
Super Set: Perform the next two exercises in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 8-10 repetitions
Hand Release Push-Up, 25 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets.

Have a Great Day!!

New Semester Students and a Tough Leg Day

Our NOLS Southwest Spring Semester students have begun their Wilderness First Aid certification and on Thursday they will begin getting ready for their first backcountry section.... the first section of their three month journey in the wilderness of the southwestern United States.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up
Box Jump

Weight Training:
50m Weighted Sled Drag, 3
GHD, 3 sets 15 repetitions
Standing Weighted Calf Raise, 3 sets 15 repetitions

Super Set: Perform each exercise in order with no break between exercises to complete a set. 5 sets total.
25m Overhead Plate Walking Lunge
Kettlebell Goblet Squat, 15 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Defense Still Wins Championships and The Workout of the Day!!

Peyton Manning is going to another Superbowl.... one that nobody thought he would make it to. The reason the Denver Broncos are headed to the big game is not because Peyton threw them to victory. True, Peyton threw two TD passes with no picks. However, Wade Phillips the Defensive Coordinator of the Broncos, deserves the game ball for the victory. That defense hit Tom Brady 20 times, sacked him four times, picked him off twice and held the Patriots on three different 4th down conversion attempts. Defense still wins championships.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up

Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total.
Strict Standing Overhead Barbell Press, 5-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total.
Front Plate Raise, 10 repetitions
Diamond Triceps Push-Up, 20 repetitions
Barbell Shoulder Shrug, 10 repetitions

Have a Great Day!!

Quick Workout Post After a Long Football Day

Workout:
Warm-up:
Jump Rope, 200 repetitions
TRX Row, 50 repetitions

Metabolic Conditioning Workout: Perform each exercise in order to complete a set. Five sets total for time.
Strict No Kip Pull-Up, 10 repetitions
95lbs. Sumo Deadlift to High Pull, 15 repetitions
AbMat Sit-Up, 20 repetitions

Have a Great Day!!

OK Corral Shootout and the Workout of the Day

We transitioned one of our Southwest Outdoor Educator Courses today from their hiking section to their climbing section. What made this transition so notable was that we did the change over in the town of Tombstone, Arizona about half a block from the OK Corral. While the students were doing laundry and showering, while I was debriefing the hiking instructors... there was a historical re-enactment of Wyatt, Doc and the boys blasting Billy Claiborne, the Clantons and the McLaurys. I have never really debriefed a NOLS course with gunfire in the background?!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up

Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Weighted Dip, maximum repetitions to failure
Reverse Grip Axle Bar Curl, 8-10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Bench Press, 8-10 repetitions
Alternating Dumbbell Hammer Curl, 8-10 repetitions per side
Captains of Crush Grip Trainer, 15 repetitions per hand

Hand Release Push-Up, 3 sets of 30 repetitions

Have a Great Day!!

Wireless on Wheels and a Rest Day from the Weights

We watched an amazing news story tonight about the Coachella Valley Unified School District (CVUSD) in California coming up with a brilliant idea to get wireless access to underserved mostly rural students. CVUSD kicked off its WiFi initiative by equipping three vehicles with wireless routers. Students have a specific protocol installed on their laptops or tablets and have a username and password. This made sure that only CVUSD students could use the WiFi.

The students would use the WiFi on the long bus rides to and from school, but then CVUSD had another idea. Instead of running off the bus's battery, they installed solar panels on the tops of the buses and strategically parked a few of them around the district over the weekend. This allowed students on tribal reservations and in rural communities to have access where they otherwise would not. Any student within a 100 yard radius of one of the "WiFi on Wheels" buses would have the access they needed to work on school projects. Some of the communities built clubhouses near where the buses could park so that the teens would have a place to congregate with access. Genius.

Workout: Rest Day from the Weights
Steady State Rowing Machine, 30 minutes

Have a Great Day!!

Snowpocalypse Back East and the Leg Workkout

My buddy sent me an amazing link to Hitler's reaction to the impending snow storm that is going to hit the DC area. I almost fell out of my chair watching that video! Nothing quite beats the panic of DC and Northern Virginia when it comes to a winter storm. Of course, it is easy to take shots when you currently live in Tucson, Arizona. Good luck folks.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Air Squat with a Stall at the Bottom
AbMat Sit-Up

Weight Training:
50m Sled Drag, 5 sets
Back Squat, 5 sets of 4-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Sandbag Weighted Split Squat, 5 sets 8-10 repetitions

Have a Great Day!!

Amazing. Diplomacy Works. The Workout of the Day

I find it kind of sad that I cannot remember a time that we negotiated international issues instead of blowing people to smithereens or invading their country. We did not have to send in waves of infantry to dismantle Syria's chemical weapon stockpile or to take care of the Iranian nuclear program. I know there are people that will argue both sides of this until they are blue in the face... I am just glad that our young folks in the military are not the ones who had to go in and make it happen by force.

Workout:
Warm-Up:
Turkish Get Up, 3 minutes continuous
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 5 sets of 15 repetitions
Odd Object Floor to Overhead (Sandbags, Atlas Stone, Weighted Keg), 5 sets of 10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Super Set: 3 sets of each of the following exercises.
Dumbbell Side Raise, 10 repetitions
Triceps Dip, 25 repetitions
Front Plate Raise, 15 repetitions

Have a Great Day!!

Quick Post After a Beautiful Day in Tucson

It is weather like today's that really make me appreciate Tucson. Have to enjoy it and take advantage of it before June hits!! We had a great workout that was pretty intensive... beautiful evening that was nice and warm!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump rope
TRX Row
AbMat Sit-Up
Weight Training:
Super Set:
Rogue SISU Warhammer Swing, 3 sets of 15 repetitions per side
Tire Flip, 3 sets of 3 repetitions
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions

T-Bar Landmine Row, 5 sets 4-10 repetitions
100m Farmer's Carry, 3

Have a Great Day!!

If MLK Were Still with Us and the Daily Workout

Martin Luther King, Jr. would roll over in his grave if he could hear the rhetoric being kicked around by the GOP candidates regarding among other things... banning Muslims from entering the country. They seem to forget that whole "All men are created equal" thing.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping jack
Torso Twist
TRX Chest Press
AbMat Sit-Up
Hand Release Push-Up

Weight Training:
Super Set:
Bench Press with Heavy Chains, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions

Super Set:
Renegade Dumbbell Row, 3 sets of 15 repetitions
Wrist Roll-Up, 3 sets of 5 repetitions

Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Hanging Toes to Bar, 3 sets of 10 repetitions

Have a Great Day!!

Arizona vs. Green Bay and the Leg Day Team Chipper

Last night's Cardinals vs. Packers was one of the most exciting games I have seen in a while. I was also glad to see Larry Fitzgerald come up big to win the game for Arizona. Class act.

Busted out a new and challenging team chipper for leg day:

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up

Workout: Team Chipper for Time. One athlete runs 400m while the other athlete works on the repetitions of each exercise. When the runner completes 400m he or she takes over doing the exercises while the other athlete runs. Continue running and switching until all of the repetitions for each exercise is complete before moving to the next exercise. Time stops when the final repetition is complete.
Back Squat (95#), 200 repetitions
20" Box Jumps, 200 repetitions
GHD, 200 repetitions

Have a Great Day!!

Betting with the Head, Pulling with the Heart and the Daily Workout

I really dislike the New England Patriots. However, every year for the NFL playoffs Rebecca and I have a bet: Whoever picks the most winning teams throughout the playoffs gets dinner of their choice made for them. Whoever picks the Superbowl winner gets to pick the dessert. Sooooo... though I really don't like the Pats it is really hard to pick against them at home.

We busted out a classic shoulder and triceps dumbbell workout today.

Workout:
Warm-Up:
Heavy Rope Whip, Exercise for one minute, and then rest for one minute to complete a set. Three sets total.

Weight Training:
Seated Overhead Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Triceps Dip, 3 sets of maximum repetitions

Have a Great Day!! 

And Then Sometimes It Is Great To Workout Alone...

We had a rare Friday day off here in Tucson so folks scattered to the winds for their three day weekend. That left me to workout on a back day all by my lonesome.... and it was a great workout. I busted out the new wireless earbuds that I got, cranked up some motivational tunes (my recent favorite is "Undeniable" by Donnie Daydream featuring Richie Sosa) and moved some heavy weights. Lifting solo I move quickly from one exercise to the next and get a great workout!

Workout:
Warm-Up:
Jumping Jack, 100 repetitions
AbMat Sit-Up, 100 repetitions

Weight Training:
Upright Barbell Row, 5 sets of 8-10 repetitions
CannonBall Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Sumo Deadlift, 5 sets of 1-5 repetitions

Have a Great Day!!

Avoided the Debate and Lifted Weights

I pride myself on staying on top of news and politics... but I could not bring myself to watch the GOP debate last night. If I never have to listen to Trump or Cruz again, it will be too soon. Instead, we had a great workout!

Workout:

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.

Jumping Jack

TRX Biceps Curl

AbMat Sit-Up

Push-Up

Weight Training:

Bench Press, 5 sets 2-10 repetitions

Axle Bar Biceps Curl, 3 sets of 8-10 repetitions

Weighted Dip, 5 sets of maximum repetitions

Dumbbell Hammer Curl, 3 sets of 8-10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between sets.

Dumbbell Fly, 8-10 repetitions

Hand Release Push-Up, 30 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!

Five People for a Crushing Leg Day

We had a great workout tonight with a total of five of us participating in the first real heavy leg day of the season. There were three first timers to leg day... it is always great to have new people to suffer with!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Jump
AbMat Sit-up
Prisoner Lunge

Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 6-10 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Romanian Deadlift, 3 sets of 10 repetitions

Super Set: Perform the next two exercises in order to complete a set. Three sets total. No rest between sets.
25m Side Step with Resistance Band
25m Sandbag Walking Lunge

25m Weighted Sled Push, 5

Have a Great Day!!

Rest Day.

I had another good day of work followed by one more social event for emergency medicine residency at the U of A South Campus program. Having to drive to and from the opposite side of town made today an ideal day for a rest day. Back at it tomorrow!

Have a Great Day!

Quick Workout Post After a Busy Day!

Worked 'til 5pm and then attended a social event prior to Rebecca's residency program interview tomorrow at the main campus at the University of Arizona. By the time we made a timely and appropriately polite exit from the event and got home it was 8:30pm. Three of us rallied for the evening workout and put together a good one!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Ball Slam
AbMat Sit-Up

Weight Training:
Super Set: Perform each exercise in order to complete a set, 5 sets total. No rest between exercises.
Strict Overhead Barbell Press, 5 repetitions
Diamond Triceps Push-Up, 15 repetitions

Super Set: Perform each exercise in order to complete a set, 3 sets total. No rest between exercises.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions
Front Plate Raise, 15 repetitions

Have a Great Day!!

End of the 'Skins' Season and The Workout

It was a sad day for Washington fans as the Green Bay Packers dismantled the Redskins at FedEx Field today. Though they lost, it is kind of amazing how well the 'Skins did this season and they certainly exceeded expectations with a 9-7 record and a berth in the playoffs. Good start to the off season.

Workout: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Kettlebell Sumo Deadlift to High Pull
AbMat Sit-Up
Kettlebell Swing

Weight Training:
Strict Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Barbell Upright Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!

Quick Post From The Phone

Our great IT guy is working on our network so I have no internet connection. Just a quick post on tonight's workout from the phone!

Warm up: Perform each exercise for 1 minute each to complete a set, 3 sets total, no rest between sets.

Jumping Jack

Burpee

AbMat Sit-up

Weight Training:

Bench Press, 5x5

Reverse Grip Axle Bar Curl, 3 sets 10 repetitions

Incline Parallette Push-up, 3 sets 15 repetitions

Dumbbell Hammer Curl, 3 sets 10 repetitions

Superset:

Dumbbell Fly, 3 sets 10 repetitions

Wrist Roll-up, 3 sets maximum repetitions

Have a Great Day!!

Revenant and Leg Day.... Two Times the Brutality!

We went and saw a matinee showing of "Revenant" today. It was pretty amazing especially since it is based on a true story. If you are at all squeamish at realistic, tomahawk to face type violence... this movie is not for you. If you can handle that, the scenery and just bad ass-ness of these people exploring the raw wilderness of North America is just awesome.

Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No break between sets.
Jumping Jack
20" Box Squat
Air Squat

Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Walking Lunge with Plate Overhead, 3 sets
25m Weighted Sled Push, 3 sets

Have a Great Day!!

Mad Dash to the Wilderness in the Rain and a Rest Day from the Weights

All of our NOLS Southwest Outdoor Educator students headed out into the field today as el Nino sent another wave of rain.... and at higher elevations snow.... through southern Arizona. Hell of a way to start a month in the wilderness!

Today was a day off from the weights with many of the workout crew taking long drives. We will be back at it tomorrow with leg day!

Workout:
Steady Pace Rowing Machine, 30 minutes

Have a Great Day!!

NOLS Southwest Outdoor Educator Course and the Workout of the Day!!

It was an awesome day here at NOLS Southwest. Twenty Southwest Outdoor Educator students were packing up and getting ready to head out into the field for the next month. They will be traveling in the Galiuro Wilderness and in the KOFA National Wildlife Refuge for the next couple of weeks and then transitioning to their climbing camps. Needless to say, the in-town staff were all hustling around getting them the food and gear they will need for backpacking in the mountains.

Evening Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Rope
PVC Passthrough
AbMat Sit-Up

Weight Training:
Barbell Push Press, 5 sets of 8-10 repetitions

Super set:
Medicine Ball Push-Up, 3 sets of 15 repetitions
Front Plate Raise, 3 sets of 15 repetitions

EZ Bar Skullcrusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions

Have a Great Day!!

Back to the "Sounds like Bucket List"... and the Workout of the Day

I was really impressed with Obama's speech and his willingness to take on the issue of gun control in this country. Obama has nothing to lose and doing something to try to keep firearms out of the hands of people that should not have them is just the right thing to do. Good on you Barack!

Evening Workout:
Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Hammer Swings, 15 repetitions per side
AbMat Sit-Ups, 20 repetitions

Weight Training:
Weighted Strict Pull-Up, 5 sets of maximum repetitions
Bent-over Dumbbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 10 repetitions
T-Bar Landmine Row, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets

Have a Great Day!!

First Workout of the New Year!

We are back at it again in Tucson. Today was the first day of weight training in the new year! We are going with a lower weight and higher repetitions for the first week to get back into the routine without killing ourselves. I hope that 2016 brings everyone good health and happiness!

Morning Workout:
Rowing Machine, 30 minutes

Evening Weight Training:
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Push-Up
AbMat Sit-Up

Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of 8-10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions with each hand between each of the above sets.

Have a Great Day!!