Chest and Biceps

There was a great showing this morning at the circuit training with five people showing up for a 6:30am start time. The other wonderful part about the early showing is that I was able to get in a good evening workout on my own. I enjoy occasionally working out on my own: Listening to the music that I like, lifting heavy weights, focusing on the exercises that I really want to do. Tonight was nice.

Today's quote is from Marilyn Monroe:

"I restore myself when I am alone."

Workout: Chest and Biceps
Morning Session:
Circuit Training: Perform each exercise for one minute to complete a set. Three sets total.
Push-Ups
Barbell Curls
Captains of Crush Grippers
Hammer Curls
Dumbbell Flies
Abdominal Crunches
Forearm Wrist Roll-Ups

Evening Session:
Weight Training: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Bench Press, 5 repetitions
Barbell Curls, 8 repetitions
Dips, 15 repetitions

Have a Great Day!

Fun and Leg Day!

A good friend of mine texted me yesterday and said that he wanted to bring his sister over to workout. His sister is from Brooklyn and was visiting Tucson so they both came over along with my buddy's wife. I told him that I would throw together and evening circuit for leg day that would be a little over 25 minutes long.

Generally speaking I make my circuits in a way that folks can challenge themselves as much or as little as they want. An example would be walking lunges. You can do bodyweight walking lunges for one minute during the circuit or you can grab a couple of kettlebells and add 70 pounds to those lunges. The goal for me is for people to feel like they have had a good workout and are excited to come back again in the future. When the circuit was done this evening we were all tired from the exertion but my buddy's sister paid me the highest of compliments by simply saying, "That was really fun!"

Today's quote is from Michael Jordan:

"Just play. Have fun. Enjoy the game."

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 20 repetitions
Air Squats, 25 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
Barbell Walking Lunges, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 repetitions
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
GHD, 3 sets of 10 repetitions

Evening Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Lateral Shuttle Run
Walking Lunges
Standing Calf Raises
Prisoner Step-Ups
Abdominal Crunches
Goblet Squats
Stiff Leg Deadlifts

Have a Great Day!

Body Work, Shoulders and Triceps

I went an got a massage today. Every time I go to get a massage I leave, feel great and wonder why the hell I waited so long. This time I really needed to go. I slept wrong or did some other wonky thing to end up with a stiff neck. The therapist spent an hour working exclusively on my upper body, mostly with elbows pressing on trigger points. I felt like a million bucks afterwards. I definitely did not want to head into a field contract next week with a tweaked neck!

Today's quote is from James Joyce:

"Ireland sober is Ireland stiff."

Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
Side Shoulder Circles, 20 repetitions in each direction
Front Shoulder Circles, 20 repetitions in each direction
Overhead Shoulder Circles, 20 repetitions in each direction
Weight Training:
Seated Barbell Military Press, 3 sets of 8-10 repetitions
TRX Reverse Flies, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
Side Dumbbell Raise, 3 sets of 8-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 8-10 repetitions

Have a Great Day!

Back Day Followed by Shoulders and Triceps

I didn't end up posting yesterday mostly because I forgot and by the time I remembered I was ready to crash for the day. I will post the back day from yesterday this morning and then get to shoulders and triceps this evening.

Today's quote is from F. Scott Fitzgerald:

"There are only the pursued, the pursuing, the busy and the tired."

Workout: Back
Morning Session:
Warm-Up:
Trunk Twists, 20 repetitions
Straight Arm Hangs, 20 repetitions
Barbell Good Mornings, 20 repetitions
Weight Training:
Dumbbell Bent-Over Row, 3 sets of 6-8 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Weighted Pull-Ups, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions

Evening Session:
Circuit Training: Perform each exercise in order to complete a set. Three sets total.
SISU War Hammer Swings, 10 swings per side
Tire Flips, 5 repetitions
50m 110lb. Weighted Sled Row
100lb. Weighted Keg Load onto a 48" Platform, 5 repetitions

Have a Great Day!

Active Rest Day!

I got to have today off from work so just knocked out a few personal chores. I will get back at the weights tomorrow for a solid back workout.

Active Rest Day Workout:

Spin Bike HIIT, 30 minutes

Abdominal Crunches, 100 repetitions

Have a Great Day!

Redskins, What is in a Name? Chest and Biceps Day

I am currently sitting at my desk decked out in the colors of my favorite team: Burgundy and Gold of the Washington Redskins. There is a big divisional game tonight against the New York Giants and I am wearing my London Fletcher t-shirt and Redskins ball cap. I am a big fan. Maybe not the biggest fan: I don't wear a hog nose, I don't paint myself, and I don't dress up like an Indian Chief. But I have done my share of cussing and throwing objects around the room over the last 20 years as the Redskins have wallowed in mediocrity.

There are those out there that say that the Redskins' name is racist. They say that it is offensive to the American Indian community (I do not call them "Native Americans". I have lived out west for a while now and lived near and interacted a number of Indians. Every Indian I have ever met has called themselves "Indian" so that is what I call them.) There are also people like Redskins' owner Daniel Snyder (and former owner Jack Kent Cooke before him...) who, even when faced with the assertions that their team's name is a racist slur swear that it will never be changed. I just don't understand that at all. I am as big a fan as there is when it comes to the 'Skins. I am loyal. But that loyalty is not to a name, especially one that alienates and offends an entire population of this country. My loyalty is to my home town team. When the Washington Bullets changed their name to the Wizards I didn't jump ship. I for one think that if Snyder showed some class for once in his life and changed the name, that he may actually attract MORE fans!

Today's quote is from Jack Kent Cooke:

"The name of the Redskins will remain the Redskins."

Workout: Chest and Biceps
Morning Routine:
Warm-Up:
Push-Ups, 20 repetitions
Laying Medicine Ball Chest Pass, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Weighted Dips, Bodyweight +50lb., 5 sets maximum repetitions
21s Barbell Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets

Afternoon Routine:
Dumbbell Chest Press, 3 sets of 8-10 repetitions
Dumbbell Incline Chest Press, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 8-10 repetitions
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
Dumbbell Forearm Curls, 3 sets of 15 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

The Anvil and Leg Day

I received a great gift from the past today: A 12-pound anvil from a Canadian Tire in Whitehorse, Yukon Territory. It is a long story, too long for me to post. But it is fantastic to remember good times and practical jokes from close friends over the years. I will hang on to the anvil for now for all of the great memories that it stirs up. But, eventually the anvil will have to be passed on again to one of the culprits to keep the story alive!

Today's quote is from Aristotle:

"The gods too are fond of a joke."

Workout: Legs
Morning Circuit: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Prisoner Step-Ups
Barbell Reverse Lunges
Goblet Squats
Calf Raises
Abdominal Crunches
Stiff Leg Deadlifts

Evening Session:
Superset:
100m 85lb. Log Carry, 100m 100lb. Keg Carry, 50m 200lb. Weighted Sled Drag, 3 sets
Back Squats with Heavy Chains, 3 sets of 6-10 repetitions

Have a Great Day!

Last Workout With a Good Friend, Shoulders and Triceps

Today I had my last workout with a co-worker and friend for at least a little while. It is hard to find good people to workout with. People that are committed, work hard, and have fun. People that turn what could be a daily grind of exercise into something to look forward to at the end of a work day. My buddy has gotten a great work opportunity back east in Virginia and will be headed there this week. I am sure that we will see each other again in the not so distant future.

Today's quote is from Christa McAuliffe:

"I really don't want to say goodbye to any of you people."

Workout: Shoulders and Triceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 8-10 repetitions
Shoulder Shrugs, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions

Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 1-6 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Superset Skull Crushers with Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 10-15 repetitions

Have a Great Day!

Back to the Office and Back to the Weights

I completed my WFR recertification today with the final piece being a review of CPR. It is amazing to me how much CPR has changed over the years. Apparently now it is focused more on the chest compressions and the use of an AED. The idea is that if you approach an unresponsive patient that does not have a pulse, there is still quite a bit of oxygen in the system and needs to be circulated. CPR is so simple yet could be the difference between a person living or not. Everyone should do such a simple thing.

Today's quote is from Queen Latifah:

"I am not allowed to get a big head, I've still got to do the simple things in life."

Workout: Back
SISU War Hammer Swings, 3 sets of 10 repetitions per side
Kettle Bell Swings, 3 sets of 15 repetitions
Pull-Ups, 5 sets of maximum repetitions
Landmine Rows, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
Atlas Stone Lift to a 48" Platform, 3 repetitions

Have a Great Day!

Chest and Biceps Circuit

Day two of the Wilderness First Responder recertification. Lots of learning today about traction splints, anaphylaxis and heat related illness. All of this great training makes you realize that nothing replaces making sound judgement calls in the outdoors and preventing accidents from happening in the first place.

Tonight's quote is from Robert Kiyosaki:

"Confidence comes from discipline and training."

We had a full house at the workout tonight with seven people showing up for the chest and biceps circuit.

Workout: Chest and Biceps
Circuit Training: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Weighted Dips or Push-Ups
Barbell Curls
Laying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Dumbbell Flies
Forearm Wrist Roll-Ups

Have a Great Day!

The Fish Sweats and Leg Circuit

Today I spent the day in my Wilderness First Responder recertification class. It is always a valuable refresher on skills that fortunately I do not have to use too often.

After work, six of us did a leg circuit followed by dinner at sushi with friends and co-workers that I have not seen in a long time. I did get the all-you-can-eat sushi and well... I ate all I could. This leads to what I refer to as "The Fish Sweats". It is when I lie down in bed and my body is processing all of that fish and I do actually sweat. But man, that was good food!

Today's quote is from Kurt Cobain:

"It is okay to eat fish because they don't have any feelings."

Workout: Legs
Evening Circuit: Perform each exercise for one minute to complete a set. Three sets total.
Shuttle Run
Walking Lunges
Lightweight Barbell Squats
24" Box Jumps
Calf Raises
Abdominal Crunches
Glute Hamstring Developer

Have a Great Day!

Rest Day Yesterday, Legs Today, and a WFR Recert!

Yesterday was my rest day from lifting weights. In the evening I had the chance to visit with a good friend that was visiting Tucson from the east coast and we had a great evening of just hanging out and shooting the breeze. It is nice to see people that you care about and be reminded again of the value of friendship!

Today I begin a three day training to re-certify my Wilderness First Responder certification. Lots of classroom learning and hands on application. It is great to get the refresher before you actually need to help people out in the wilderness.

I will post later with an evening leg workout.

Have a Great Day! 

New Wilderness Travelers and Shoulders and Triceps

Tomorrow the sixteen new NOLS students will head off on their three month adventure into the wilderness of the American southwest. It is always fun to watch NOLS semester students get ready for their first trip into the field. Tomorrow they will ride out and spend two weeks backpacking in the Gila and Aldo Leopold Wilderness. And if all goes well I will meet them all for their river trip down the Rio Grande!

Today's quote is from Aldo Leopold:

"Conservation is a state of harmony between men and land."

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Seated Military Press, 5 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions

Evening Session:
Warm-Up: Perform each set in order.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Push Press, 3 sets of 1-5 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions
Landmine Single Arm Lateral Jammers, 3 sets of 10 repetitions

Have a Great Day!

Hurricanes, Murphy's Law and Back Day

We were all set to get the remnants of Hurricane Odile here in Tucson. Weather forecasts were showing up to 9 inches of rain falling in the area in a 24 hour period. In preparation, we moved vehicles away from the wash, weatherproofed all of the facilities and even filled fifteen five-gallon jugs of water for drinking should there be a problem with the municipal supply.

In the end, we got a little bit of rain but certainly not the deluge that we expected. The storm swept south and east of Tucson and we remained relatively dry. But, just like Murphy's Law states, if we had not prepared ourselves you KNOW we would have gotten crushed by the storm!

Today's quote is from Captain Edward A. Murphy:

"If there is any way to do it wrong, he'll find it."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise is order to complete a set. Three sets total.
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Straight Arm Hangs
Weight Training:
Pull-Ups, 5 sets of maximum repetitions
Pendlay Rows, 5 sets of 6-8 repetitions
Deadlift, 5 sets of 1-3 repetitions

Evening Session:
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Straight Arm Hangs
Weight Training:
Pull-Ups, 5 sets of maximum repetitions
Pendlay Rows, 5 sets of 6-8 repetitions
Deadlift, 5 sets of 1-3 repetitions
Compound Kettlebell Swing then Upright Row, 3 sets of 10 repetitions

Have a Great Day!

Chest, Biceps and Hurricane Odile

Our fall semester students have arrived here at NOLS Southwest and they are working hard in their Wilderness First Aid class. Today we got word that Hurricane Odile has plowed across the Baja Peninsula of Mexico and Tucson may get record rainfall tomorrow. We love rain here in the desert, but you know what they say about too much of a good thing...

Today's quote is from President Bill Clinton:

"Promising too much can be as cruel as caring too little."

Workout: Chest and Biceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Chest Press, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 3-8 repetitions
TRX Push-Ups, 5 sets of 10-15 repetitions
Barbell 21s Biceps Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets.

Evening Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Chest Press, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Weighted TRX Push-Ups, 3 sets of 10 repetitions
Barbell 21s Biceps Curls, 3 sets
Dumbbell Flies, 3 sets of 12 repetitions
Dumbbell Hammer Curls, 3 sets of 15 repetitions
Wide Grip Wrist Roll-Ups, 3 sets of 3-5 repetitions

Have a Great Day!!

Trouble in the NFL and Leg Circuit Day

I am currently watching the Colts go ahead of the Eagles on Monday Night Football. I love football, but there has been a lot of ugliness associated with the sport I love.

It has been a terrible week for the NFL and I think that there is a wave of change that may be coming. Between the Ray Rice and Greg Hardy domestic violence cases and the Adrian Peterson case where he gave his son a "whuppin'" with a switch to the point that doctors called it child abuse... something has to change. Men cannot be going around doing these horrific acts. The NFL has an opportunity to make a statement about physical abuse. I hope they will.

Today's quote is from Isaac Asimov:

"Violence is the last refuge incompetent."

Workout: Legs
Circuit Training: Perform each exercise for one minute in order to complete a set. Three sets total.
Jump Rope
Prisoner Step-Ups
Barbell Back Squats
Box Jumps
GHD
Dumbbell Reverse Lunges
Abdominal Crunches

Have a Great Day!

A Dislocated Ankle and Shoulder and Triceps Day!

The Redskins were doing pretty well today and then Robert Griffin III dislocated his left ankle. And then DeSean Jackson injured his shoulder. And then, the Redskins proceeded to rattle off 41 points on their way to their first win of the season?! First win to end a nine game losing streak. Go figure. At least there will be no quarterback controversy.

Today's quote is from Kirk Cousins:

"Champions are built on a thousand invisible mornings."

Workout: Shoulders and Triceps
Weight Training:
Heavy Seated Dumbbell Shoulder Press, 3 sets 3-8 repetitions
Dumbbell Side Raises, 3 sets 6-8 repetitions
Alternating Front Dumbbell Raises, 3 sets of 6-8 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 10 repetitions
Triceps Overhead Extensions, 3 sets of 5-8 repetitions

Evening Circuit Training:
Warm-Up: Perform each exercise for one minute.
Shoulder Circles, Side
Shoulder Circles, Front
Shoulder Circles, Overhead
Lightweight Dumbbell Triceps Overhead Extensions
Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Shuttle Run Sprints
Log Push Press
TRX Skull Crushers
Alternating Dumbbell Front Raises
Diamond Triceps Push-Ups
Abdominal Crunches
Dumbbell Side Raises

Have a Great Day!

Back Day: Weight Training, Functional Strength and Odd Objects

Today was our last free weekend before our NOLS Semester starts on Monday. It will be really exciting to meet the students who will spend the next three months all over the wilderness in Arizona, New Mexico and Texas.

Today everyone slept in a bit and we met at 7:30am for a morning lifting session. Five participants showed up which is the best showing yet this season! We mixed in some traditional weight training, bodyweight exercises and a bit of strongman stuff. The evening schedule is all functional and odd object training.

Today's quote is the oath taken by AmeriCorps members as they enter their service. It is the 20th anniversary of AmeriCorps!

"I will get things done for America, to make our people safer, smarter and healthier.
I will bring Americans together to strengthen our communities.
Faced with apathy, I will take action.
Faced with conflict, I will seek common ground.
Faced with adversity, I will persevere.
I will carry this commitment with me this year and beyond.
I am an AmeriCorps member and I am getting things done."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twists with Barbell
Straight Arm Hangs
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Pull-Ups, 3 sets to failure
Land Mine Rows, 3 sets of 5-10 repetitions
5m Rope Climbs, 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
25m Farmer's Carry, 6 repetitions
Evening Circuit Session: Perform each exercise in order to complete one set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform, 1 repetition
Log Toss for Distance, 3 repetitions

Have a Great Day!

Spin Cycle Active Rest Day!

Friday and that means a day off from the weights. Today I am going to ride the spin bike and hit the foam roller to straighten things out a bit.

Workout: Spin Bike
Spin Bike HIIT, 30 minutes

Have  Great Day! At the weights again tomorrow for the back!

September 11th and a Heavy Chest and Biceps Day

Like a lot of people, I think about where I was on 9/11 whenever this anniversary rolls around. I know exactly where I was and I remember every second of the news that I watched that day. I can close my eyes and clearly replay the video of the second plane flying into the World Trade Center. Besides the obvious anger, frustration and sadness, I remember the eerie feeling of their being no planes in the sky. No contrails, no sounds of planes, nothing but clear blue southern Virginia sky. I hope that someday we can be at peace and not have to keep fighting this endless "war on terror".

Three of us worked out this morning and then there were another two folks who came to work out with me in the evening. It was a heavy day for me since everyone wanted to do some strength training. I will be ready for tomorrow's planned break from the weights.

Today's quote is from Todd Beamer:

"Are you guys ready? Lets roll."

Workout: Chest and Biceps

A.M. Routine:

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

Trunk Twists, 20 repetitions

TRX Flies, 20 repetitions

Abdominal Crunches, 50

Weight Training:

Bench Press with Resistance Bands, 3 sets of 6-10 repetitions

Dumbbell Flies, 3 sets of 10 repetitions

Dips, 5 sets to failure

Superset:

Reverse Grip Barbell Curls, 3 sets of 8-10 repetitions

Dumbbell Hammer Curls, 3 sets of 10-20 repetitions

P.M. Routine:

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

Trunk Twists

Laying Medicine Ball Chest Pass

Abdominal Crunches

Weight Training:

Bench Press, 5 sets of 1-6 repetitions

Dumbbell Flies, 3 sets of 10 repetitions

Dips, 5 sets to failure

Superset:

Reverse Grip Barbell Curls, 3 sets of 8-10 repetitions

Dumbbell Hammer Curls, 3 sets of 10-20 repetitions

Between each of the above sets, one set of 10-15 Captains of Crush Grip Trainers

Have a Great Day!

Burritos, Miniature Golf and Leg Day

All of the in-town staff here at NOLS Southwest got together, went and got burritos and then went to Golf n' Stuff here is Tucson. It was a great time together before all of the craziness of the season starts once our students arrive. I played a round of miniature golf with three of my co-workers and it was a little bit dark and absolutely hilarious! Hopefully the rest of our fall season keep us laughing and having fun!

Today's quote is from Mark Twain:

"Golf is a good walk spoiled."

Workout: Legs

Warm-Up: Perform each exercise in order for one minute.

Jump Rope

Prisoner Step-Ups

Wall Sit

Weight Training:

Back Squats with Heavy Chains, 3 sets of 6-10 repetitions

Reverse Lunges with Weighted Barbell, 3 sets of 6-8 repetitions

Calf Raises with Weighted Barbell, 3 sets of 20-30 repetitions

GHD, 3 sets of 10-15 repetitions

25m Weighted Sled Push, 3 sets

Forearm Roll-Ups, 3 sets of 5 repetitions

Have a Great Day!

A.M./P.M. Shoulders and Triceps

I got back to the training that I was known for last season: A morning lifting regimen and an after work circuit training. It provides a good balance of strength and endurance training. Strength and endurance makes for a well balanced athlete. Two folks lifting in the morning, four people for the evening circuit.

Today's quote comes from Simon Sinek:

"There is no decision we can make that doesn't come with some sort of balance or sacrifice."

Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 20 repetitions to the side, front and above the head
TRX Triceps Extensions, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Barbell Shoulder Shrugs, 3 sets of 6-8 repetitions
Barbell Push Press, 3 sets of 1-5 repetitions
Barbell Skull Crushers, 3 sets 6-8 repetitions
Triceps Dips, 3 sets to failure

Evening Circuit Training: Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Heavy Rope Whips
TRX Triceps Extensions
Front Plate Raise
Overhead Dumbbell Triceps Extensions
Side Dumbbell Raise
Triceps Dips
Abdominal Crunches
Evening Weight Training:
Barbell Push Press, 3 sets of 1-6 repetitions

Have a Great Day!

Deja Vu All Over Again on Back Day

This morning I woke up and worked out with my co-worker doing a heavy back lifting session starting at 6:30am. After work I met two other co-workers and did the same workout with a little bit lighter weights and added in barbell wrist curls at the end of the session. It was tiring but a very satisfying workout day.

Today's quote is from Steven Wright:

"Right now I am having amnesia and deja vu at the same time."

Workout: Back
Warm-Up: Perform each exercise for 20 repetitions in order.
Barbell Good Mornings
Trunk Twists
TRX Rows
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell One Armed Bent Over Row, 3 sets of 5-8 repetitions
Barbell Upright Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups, 3 sets of 5-8 repetitions
Deadlift, 5 sets of one repetition ending on maximum lift
Barbell Wrist Curls, 3 sets of 35-50 repetitions

Have a Great Day!

First Sunday of the NFL, Chest and Biceps

It was nice to finally watch an entire Sunday of football despite the fact that my team, the Washington Redskins had a horrendous showing against the Houston Texans.

Three of us got together and did a heavy chest and biceps workout. It was a cooler day than normal and the rain that was threatening to fall never materialized. Good day to get crushed by a brutal workout.

Today's quote is from Brian O'Driscoll:

"You've got to celebrate the good days because there are brutal days that make that make the good ones sweet."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Lateral Step-Ups
Trunk Twists
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions
TRX Chest Flies, 3 sets of 10 repetitions
Dumbbell (Wo)Man-Maker Rows, 3 sets of 10 repetitions
Super-Set: Perform Barbell Curls followed immediately by a set of Hammer Curls
Barbell Biceps Curls, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Dips, 5 sets to failure

Have a Great Day!

Crushing Leg Day in the Humidity

We had the good fortune of receiving a good soaking monsoon rain in the northeastern side of Tucson. It did make the afternoon lifting session a bit swampy and the sled drag through the wet sand in our wash was especially taxing. There were three of us to lift today which I often times think is the perfect number of workout partners. Lift and then you are forced to rest while two other people complete the exercise. Folks worked hard and kept on trying. Kept on pushing themselves and did not give up. Great workout!

Today's quote is from Bear Grylls:

"Survival can be summed up in three words- never give up. That is the heart of it really. Just keep trying."

Workout: Legs
Warm-up: Perform each exercise in order for one minute.
Jump Rope
24" Box Jumps
Abdominal Crunches
Weight Training:
Back Squats, 5 sets of 4-8 repetitions
Weighted Standing Calf Raises, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 repetitions
Stiff Leg Deadlifts, 3 sets of 6-8 repetitions
25m Sand Bag Walking Lunges, 3 repetitions
Captains of Crush Grip Trainers, one set of 10-15 repetitions between each weight training set

Have a Great Day!

"Rest Day"... yeah right.

Yesterday was a break from the weights, but it certainly was not a "rest day". The crew here at NOLS Southwest cranked out a ton of work to get the base opened after a long summer off. Vehicles restarted, rations and gear rooms cleared out, shower house reopened.... a lot of hot, sweaty work. But, it is great to get the work done... it makes the base feel alive again with lots of positive energy and motivation.

Back later with a posting for today's leg workout.

Morning Lifting, Evening Circuit: Shoulders and Triceps

I got up at 3am this morning to get Rebecca out the door for her time at the hospital. She had to report in at 430am. After breakfast and walking the dogs (we are watching a friend's dog currently...) and sending Rebecca on her way I was able to get in a great morning weight session in. After work myself and two co-workers had a really good circuit training session. Need less to say, I am ready for some serious sleep after the "alpine start" this morning before dawn.

Today's quote is from Thomas Jefferson:

"Enlighten the people, generally, and tyranny and oppressions of body and mind will vanish like spirits at the dawn of day."

Workout: Shoulders and Triceps
Morning Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 4-8 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions
Standing Alternating Front Dumbbell Raise, 3 sets of 6-8 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6 repetitions
Dumbbell Triceps Kickbacks, 3 sets of 6-8 repetitions
Diamond Triceps Push-Ups, 3 sets of 26 repetitions

Evening Circuit Training: Perform each exercise in order for one minute to complete a set. 15 seconds between exercises. 3 sets total, one minute break between sets (I mean hell, it was 100 degrees fahrenheit here today... a man needs a water break!)
Jump Rope
TRX Reverse Flies
Diamond Triceps Push-Ups
60lb. Sand Bag Overhead Press
Overhead Dumbbell Triceps Extension
Abdominal Crunches
Heavy Rope Whips

Have a Great Day!

Lifting With a Good Partner

When lifting weights it is hard to beat having a good partner. Someone to talk with, someone that encourages you, someone that will challenge you and most importantly someone that will spot you and keep you safe. Today I worked out with my most consistent lifting partner from last spring. We hadn't really lifted together since last April and it was good to get back at it!

Today's quote is from Fergie:

"Men scream and go crazy in the gym. I am a silent workout partner, but when my adrenaline gets up, I talk trash."

Workout: Back
Warm-Up: Complete exercise in order for one minute to complete the warm-up.
TRX Rows
Trunk Twists
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Dumbbell Pullover, 3 sets of 5-8 repetitions
One Armed Bent Over Dumbbell Rows, 3 sets of 4-8 repetitions
Close Grip Landmine Rows, 3 sets of 4-8 repetitions
Standing Barbell Rows, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of repetitions to failure
Deadlifts, 5 sets of 1 repetition finishing with a maximum rep weight
25m Farmer's Carry with 145lb. in each hand, 6 repetitions

Have a Great Day!

Misery Loves Company!

At the evening workout session we had four people show up! It was super fun and we were able to push each other quite a bit. I really enjoy the company even if it is just collectively suffering in the heat.

Today's quote is from Brian Moore:

"If misery loves company then triumph demands an audience."

Workout: Chest and Biceps
Solo Weight Training Session:
Heavy Flat Bench Dumbbell Press, 3 sets of 5-8 repetitions
Warm-Up Circuit: Do each exercise in order for one minute to complete a set. Three sets total.
Dynamic Lateral Step-Ups
Abdominal Crunches
Lying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Weight Training:
Bench Press, 5 sets of 2-6 repetitions
TRX Push-Ups, 3 sets of 20 repetitions
Weighted Dips up to bodyweight +85lb., 5 sets of 3-6 repetitions
Barbell 21 Curls, 3 sets

Have a Great Day!!

Quick Post About Leg Day

I had lots of my co-workers rolling in from all over the western United States today as we get ready to start our fall season. After a summer of adventures everyone had great stories to share and it was awesome to catch up. It did however delay my post tonight so I will keep this one brief. Straight to the workout!

Workout: Legs
Warm-Up: Do each exercise in order for one minute to complete a set. Three sets total with no rest.
Jump Rope
Prisoner Step-Ups
Abdominal Crunches
Weight Training:
Front Squats, 3 sets of 2-6 repetitions
25m Barbell Walking Lunges, 3 sets
Standing Weighted Calf Raises, 3 sets of 30 repetitions
GHD, 3 sets of 10-15 repetitions
Stiff Leg Deadlifts, 3 sets of 6-8 repetitions
Forearm Wrist Roll-Ups, 3 sets of 5 repetitions

Have a Great Day!