Always Nice to End with a Strong Leg Day!!

Tomorrow I go on contract to work the river section of the NOLS Spring Semester in the Southwest. So, once again I will be out of contact for a few weeks, back at the workouts starting on March 7th. We did wrap up these past few months with a really strong leg day!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
24" Box Jump, 20 repetitions
Kettlebell Goblet Squat, 15 repetitions
GHD, 15 repetitions
Bodyweight Calf Raise, 50 repetitions
Sandbag Weighted Lunge, 10 repetitions per leg

Have a Great Couple of Weeks!!

Scalia Passing and the Daily Workout

Supreme Court Justice Antonin Scalia passed away today at 79 years old. It sounds like he passed away in his sleep while on a trip in Texas. Scalia is survived by his wife Maureen, nine children and twenty-eight grandchildren and an entire Nation that mourns his passing. I for one am on the other end of politics from Antonin Scalia.... but I do have an awful lot of respect for anyone that dedicates as much of their life as he did to the service of the United States. Rest in Peace.

Now on a lighter note.... Mitch McConnell is in a full blown stationary panic at the idea that Obama might actually try to appoint another Supreme Court Justice on his way out of the White House door! McConnell has said that "voters must be given a say in the matter".... isn't that why we elect representatives to Congress? Isn't that why we have a President? When a Supreme Court Justice needs to be added.... the President (elected by the people...) nominates someone and the Congress (elected by the people...) have to confirm that person. That is "voters given a say in the matter".

Workout:
Warm-Up: Perform the whips for one minute and then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
One Hand Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Diamond Push-Up, 3 sets of 20 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10-15 repetitions

Rest Day!!

Eighty-seven degrees fahrenheit in the desert of Tucson, Arizona today! Makes you want to crawl up under a rock to try to get some shade.

Today is a full rest day from all exercise. It has been a hard week of working out in preparation for going to the field next week. Saturday will be a heavy shoulder and triceps day followed by Sunday legs. Monday at 8am I go on contract to work on the river for a few weeks. Once again, the hard work put in with early wake ups and arduous workouts will make working in the field feel like a breeze!

The Democratic Debate and the Daily Workout

Just listening to Bernie Sanders and Hilary Clinton is so much nicer than any of the GOP debates. They say things like "I am sorry, Senator but I do not agree" or "With all do respect Madam Secretary". They are often times disagreeing with each other but being polite and respectful. They also actually talk about issues instead of saying twenty second Rubio robot responses over and over or the ever popular Trump-isms like "We are going to win again. We are going to do so much winning, you will love it!"

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Ball Slam
Torso Twist
AbMat Sit-Up
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 6-8 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
One Hand Wide Grip Dumbbell Snatch, 5 sets of 1-5 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Landmine Torso Twist, 10 repetitions
Kettlebell Swing, 15 repetitions
Medicine Ball Weighted Butterfly Sit-Up, 20 repetitions

Have a Great Day!!

Quick Workout Post

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:

Bench Press, 5 sets of 4-6 repetitions

Axle Bar Curl, 3 sets of 8-10 repetitions

Dumbbell Renegade Row, 3 sets of 15 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Dumbbell Fly, 3 sets of 10 repetitions

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

EZ Bar Curl, 10 repetitions

Dip, 15 repetitions

Butterfly Sit-Up, 20 repetitions

Captains of Crunch Grip Trainers,15 repetitions between each of the above sets

Have a Great Day!!

Peyton Manning, HGH and the Leg Workout Today

Hilarious Weekend Observations segment by Stu Gotz today on the Dan LeBatard Show on ESPN Radio. I almost fell out of my chair at work with this: "DING. If Peyton Manning did take HGH, DING. MAN, he got a bad batch!" Peyton had nothing left and almost couldn't wait to get off the field in the hopes that Von Miller and Company would generate some more points on defense! In the end, as time passes and memories fade all we will remember is that Peyton won his second Superbowl.... and maybe we will forget the Budweiser endorsement, kissing Papa John or Eli's stunned face as the rest of his family celebrated?!

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
50m Sled Drag, 3
Front Squat, 5 sets of 8-10 repetitions
GHD, 3 sets of 15 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
25m Sandbag Walking Lunge, 3
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Weighted Sled Push
Bicycle Abdominal Crunch, 25

Have a Great Day!!

Hard to Beat 10-2 and the Workout of the Day

Here is a statistic that I think says it all: When the #1 overall defense in the NFL plays in the Superbowl they have a 10-2 record. The Broncos last night became that 10th win. I am glad to see Peyton win what I hope is his final game, riding off into the sunset as a champion. Meanwhile, Cam Newton is getting blasted for walking off the podium during his postgame press conference. Cam has always been a sore loser.... the only difference this year is that Cam did not lose very much. Cam did say that if people wanted him to stop celebrating in their faces on the football field, then they should stop him. Mr. Miller... mission accomplished.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
20" Box Jump
Hand Release Push-Up
PVC Passthrough

Weight Training:
Power Clean to Split Jerk, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Triceps Dumbbell Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Power Clean to Push Press, 10 repetitions
Triceps Dip, 20 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Going Out on Top, Yesterday's Workout and a Rest Day Today

No one will ever quite beat Jerome "The Bus" Bettis' exit from the NFL. Winning Superbowl XL in his hometown of Detroit with the Pittsburgh Steelers. Peyton Manning has the opportunity to pull off something close by winning today. I have to say I would be pretty disappointed if Manning wins today, riding on the back of the Broncos' defense and then comes back next season as a depleted quarterback.

Yesterday we had a great early afternoon workout before attending a co-worker's wedding. We got home late so I did not post. Today is a day off from the weights to sit and enjoy the Superbowl.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Squat
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Kettlebell Swing, 15 repetitions
100m Cannonball Farmer's Carry
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Quick Friday Night Workout Post

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

Weight Training:
Dumbbell Chest Press, 5 sets 6-10 repetitions
Alternating Dumbbell Curl, 3 sets 10-12 repetitions
Bench Press 21s, 3 sets 21 repetitions
Barbell Curl, 3 sets 10-12 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Dumbbell Fly, 10 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 20 repetitions

Have a Great Day!!

And There You Have It... and Leg Day!!

Trump came in second in Iowa.... and of course he cannot handle that. How did that happen?! Of course Ted Cruz must've cheated?! Was there a Tweet by the Cruz campaign saying that Ben Carson might be dropping out? Yes. Was that false? Yes. Carson was flying from Iowa to Florida for a "fresh change of clothes"?! Did that effect the course of the Iowa Caucuses?! Probably not. But Trump wants a whole new Iowa caucus!

My friends and I compared Trump to North Korea. "No one is paying attention to us! Someone set off a hydrogen bomb, damn it!" Or as my buddy Mike corrected me, "Lets SAY we set off a hydrogen bomb but really just throw 3000 packs of Pop-Rocks into a vat of Diet Coke." The man is a megalomaniac.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Jumping Jack, 50 repetitions
20" Prisoner Box Step Up, 15 repetitions
AbMat Sit-Up, 30 repetitions

Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Dumbbell Weighted Step-Up, 3 sets of 10 repetitions
25m Sandbag Walking Lunge, 3

Have a Great Day!! 

Just the Workout

Today's shoulder and triceps workout:

Warm-Up: Perform each exercise in order to complete a set. 3 sets total. No rest between sets.
Jumping Jack, 50 repetitions
AbMat Sit-Up, 25 repetitions

Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Standing Barbell Shoulder Press, 10 repetitions
Diamond Push-Up, 20 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand

Super Set:  Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Dumbbell Side Raise, 10 repetitions
Overhead Dumbbell Triceps Extension, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand

Have a Great Day!!

All of a Sudden Being #2 is Okay for Trump?! Workout of the Day

I wonder if Trump had finished first in Iowa if he would be so impressed with Cruz finishing #2?! What am I talking about? I don't need to wonder.... I KNOW he would be gloating and rubbing everyone's nose in his victory. I am not excited about Ted Cruz by any stretch of the imagination... but at least Trump isn't all over the news today! What a nice break!

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

Weight Training:
Super Set: Perform the next two exercise in order to complete a set. No rest between exercises. Five sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 4
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
One Arm Dumbbell Snatch, 5 sets of 1-5 repetitions per side
Cannonball Pull-Up, 5 sets maximum repetitions

Have a Great Day!!

Iowa Caucuses and the Daily Workout

The Iowa Caucuses are today. Maybe, just maybe some of the candidates will be eliminated from the Presidential process. Right now we are down to Hilary, Bernie and O'Malley on the Democratic side. I cannot even tell you how many are actually left for the GOP?! Then there is Michael Bloomberg who is considering an independent run. It seems that voters from both parties don't like that guy... but maybe that means the undecided independents stuck in the middle will? We will see what happens when the dust settles in Iowa, I guess?!

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Jumping Jack, 50 repetitions
Hand Release Push-Up, 15 repetitions
AbMat Sit-Up, 35 repetitions
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Chin-Up, 3 sets of maximum repetitions
Weighted Parallette Push-Up (V-Force 50lbs. Vest), 3 sets, 15 repetitions
Dumbbell Concentration Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Hanging Knees to Chest, 20 repetitions
Axle Bar Wrist Curl, 15 repetitions

Have a Great Day!!