Halloween, Shoulders and Triceps

Apparently the history of Halloween dates back to the Celts. This day marked the end of summer and the harvest and the beginning of winter. This day is when the Celtic people celebrated Samhain, the day when the line between the land of the living and the land of the dead was blurred. The people would light large bonfires and dress in costume to ward off ghosts.

Today's quote is from Dan Aykroyd:

"Have I ever personally seen a ghost? Not one."

Morning Session:
Warm-up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Lightweight Alternating Front Dumbbell Raise, 10 repetitions
Lightweight Dumbbell Side Raise, 10 repetitions
Lightweight Overhead Dumbbell Press, 10 repetitions
Weight Training:
Barbell Push Press, 3 sets of 5-10 repetitions
Barbell Shoulder Shrugs, 3 sets of 5-10 repetitions
Overhead Triceps Press, 3 sets of 6-8 repetitions
Skull Crushers, 3 sets of 5-10 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 5-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 6-10 repetitions

Have a Great Day!

Persistence and Working Out the Back

My boss forwarded me a great video today that shows the power of persistence. Leave it to a bear to show that just because you fail the first time doesn't mean that sticking to a task will not yield results! Check this guy out!

Today's quote is from Bill Bradley:

"Ambition is the path to success. Persistence is the vehicle you arrive in."

Workout: Back
Morning Session:
Warm-up: Perform each exercise for one minute.
Jump Rope
TRX Rows
Trunk Twists
Abdominal Crunches
Weight Training:
Weighted Pull-Ups, 5 sets of maximum repetitions
Bent-Over Dumbbell Rows, 3 sets of 6-8 repetitions
Upright Barbell Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 6-10 repetitions
Kettlebell Swings, 3 sets of 10 repetitions

Evening Session:
Warm-up:
Jump Rope, 100 repetitions
Trunk Twists, 30 repetitions
Weight Training:
Hanging Toes to Bar, 3 sets of 10 repetitions
Dumbbell Pull-Overs, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions

Have a Great Day!

Hard to Argue with Dominance Like That...

Well, the Kansas City Royals put up a hell of a fight... but Madison Bumgarner just dominated the whole World Series. Dominating pitching and an impressive accomplishment by the San Francisco Giants as a team, winning three of the last five championships.

Today's quote is from Jesse Owens:

"In the end, it is extra effort that separates a winner from second place. But winning takes a lot more than that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline and self-sacrifice. And finally it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don't win, how can you lose?"

Workout: Chest and Biceps
Morning Session:
Warm-Up: Perform each exercise in order for one minute.
Push-Ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 4-8 repetitions
Superset:
Lightweight Dumbbell Flies, 3 sets of 10 repetitions
Push-Ups, 3 sets of 30 repetitions
Superset:
Barbell Curls, 3 sets of 6-10 repetitions
Lightweight Hammer Curls, 3 sets of 15 repetitions
Captains of Crush Grip Trainers, 3 sets of 10-12 repetitions

Evening Session:
Heavy Dumbbell Chest Press, 3 sets of 6-8 repetitions
Incline Dumbbell Chest Press, 3 sets of 6-10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Hammer Curls, 3 sets of 8-10 repetitions
Weighted Dips (+35lbs.), 3 sets of 10 repetitions

Have a Great Day!

NOLS Fall Semester Students Back in Town and Leg Day

It was great to see the students of the NOLS Fall Semester return from the caving portion of their course. They seemed to all be in great spirits, in good health and ready to head out on the second half of their semester. Tomorrow they head out to go rock climbing for a few weeks out at Cochise Stronghold.

Today's quote is from Alex Lowe:

"Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing."

Leg day was great with one other person showing up for the morning and evening sessions.

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
Reverse Barbell Lunges, 3 sets of 6-10 repetitions
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions

Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Front Squats, 3 sets of 8-10 repetitions
GHD, 3 sets of 10 repetitions
25m Weighted Sled Push (400 lbs.), 3 sets
50m Weighted Sled Drag (200 lbs.), 3 sets
Weighted Standing Calf Raises, 3 sets 20-25 repetitions
15m Walking Lunges (70 lbs.), 3 sets

Have a Great Day!

Cowboys Fall in Jerry's House, Shoulders and Triceps

Well, I have to say that I am in a really good mood after the Redskins just beat the Cowboys in Dallas 20-17 in overtime. That just made my whole NFL season. The Redskins could lose every game for the rest of the season and I would be okay with it.

Today's Quote is from Jimmy Johnson:

"How 'bout those Cowboys?!"

Today's workouts were well attended with three folks in the morning and evening.

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise for one minute.
Shoulder Circles
Lightweight Overhead Triceps Press
Jump Rope
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Step-up
Plate Raise
TRX Skull Crushers
Side Dumbbell Raise
Diamond Push-Ups
Sand Bag Push Press
Abdominal Crunches
Heavy Rope Whips

Evening Session:
Barbell Shoulder Shrugs, 3 set of 8-10 repetitions
Push Press, 3 sets of 6-10 repetitions
Plate Raise, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Overhead Triceps Press, 3 sets of 6-10 repetitions
Skull Crushers, 3 sets of 6-10 repetitions
Seated Dumbbell Press, 3 sets of 6-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 8-10 repetitions

Have a Great Day!!

Always one iPhone Behind and Back Day!

We went to get our new phones today, it was time to upgrade based on our wireless contract. Rebecca and I are not the type of folks that have to have the latest and greatest gadget on the market. To the dismay of our customer service representative we were perfectly happy upgrading to the iPhone 5c for $.99 each instead of going with the iPhone 6 for buckets of money. I also learned a term from a friend that works in the wireless retail industry: "NINA". We are both NINAs as we got NO INSURANCE on our phones and we bought NO ACCESSORIES at the store. Still, we are very happy with our new phones!

I have been studying quite a bit in my off time from work and exercise. Honestly, it has been fun learning again! We will have to see how I feel as I get closer to taking my personal trainer certification test, but right now I am very happy being a student!

Today's quote is from Conrad Hall:

"You are always a student, never a master. You have to keep moving forward."

Workout: Back
Weight Training:
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Landmine Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Ups (+25lb.), 3 sets of maximum repetitions
Deadlift, 5 sets of 1-2 repetitions

Have a Great Day!

Hello from the Tucson Medical Center! Chest and Biceps Work

Sometimes things don't always go as we may want on NOLS courses. A NOLS employee participating in a Lightweight Backpacking Instructor Training Seminar slipped, fell and got a laceration above her right eyebrow. The other instructors did a great job of closing the wound with steri-strips and hiked her out 14 miles.

So now here I am posting from the waiting room at the Tucson Medical Center while she gets her wound checked out.

Workout: Chest and Biceps

Dumbbell Chest Press, 3 sets of 8-10 repetitions

Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions

Dumbbell Flies, 3 sets of 8-10 repetitions

Dumbbell Hammer Curls, 3 sets of 8-10 repetitions

Bench Press, 3 sets of 3-5 repetitions

Barbell Curls, 3 sets of 8-10 repetitions

Weighted Dips (+25lbs.), 3 sets of 10 repetitions

Have a Great Day!

Eating Bugs, Weight and Functional Training for the Legs

I wanted to take a moment and recognize a friend and co-instructor at NOLS who is trying to change our culture to make the world a better place for future generations. His name is Pat Crowley and he started Chapul Protein Bars. Pat is trying to get Americans to get over the "plate fright" of eating bugs and has made a really great and sustainable protein bar to meet that goal. I could explain it, or you could watch Pat explain it himself in this TED talk: Can Eating Insects Solve the Global Issues in an Ever-Changing World? Check it out!

Today's workout involved some classic weight training and an evening functional training session.

Workout: Legs
Warm-up:
Jump Rope, 100 repetitions
Weight Training:
Back Squats, 3 sets of 10 repetitions
GHD, 3 sets of 15 repetitions
Barbell Reverse Lunges, 3 sets of 10 repetitions
Weighted Calf Raises, 3 sets of 25 repetitions
Abdominal Crunches, 100 repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
Jump Rope, 100 repetitions
200 lb. Weighted Sled Drag, 50m
30" Box Jumps, 10 repetitions
350 lb. Weighted Sled Push, 50m
85 lb. in each hand Farmer's Carry, 100m

Have a Great Day!

Shoulders and Triceps

Today I am going to do a quick posting because I have to get to STUDYING! I received my materials today to begin preparing to get my personal trainer certification! I am excited to continue to learn and develop in this field and look at a new career in the future!

Today's quote is from Ben Franklin:

"Tell me and I forget. Teach me and I remember. Involve me and I learn."

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Heavy Rope Whips
TRX Reverse Flies
Diamond Triceps Push-Ups
Weight Training:
Seated Barbell Military Press, 3 sets of 10-15 repetitions
Front Plate Raise, 3 sets of 10-15 repetitions
Dumbbell Side Shoulder Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 15 repetitions
Skull Crushers, 3 sets of 15 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Dumbbell Side Shoulder Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions

Have a Great Day!

The World Series and Lifting for the Back

I can finally watch baseball. The season is just too long for my attention span. But, now that the World Series has begun and I do not have a horse in the race, I can enjoy the games. The San Francisco Giants beat my team the Washington Nationals and have recently won multiple championships. Add to that that the Kansas City Royals have not been to the World Series in forever and a day! That leads me to pull for the Royals as the underdogs.

Today's quote is from George Brett:

"If a tie is like kissing your sister, losing is like kissing your grandmother with her teeth out."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
TRX Rows
Abdominal Crunches
Weight Training:
Dumbbell Pull-Overs, 3 sets of 10-15 repetitions
Bent Over Dumbbell Rows, 3 sets of 10-15 repetitions
Upright Barbell Rows, 3 sets of 10-15 minutes
Pull-Ups, 3 sets of maximum repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Deadlift, 5 repetitions

Have a Great Day!

Back from the Border, Chest and Biceps

Today was my first full day back in Tucson after spending two weeks paddling on the Rio Grande as part of the Fall Semester in the Southwest. We enjoyed high water though the water level consistently dropped while we were out there. The dropping levels increased the amount of mud in camp and the number of bugs we had at dusk and dawn. The students however were great and that made everything super fun!

Today's quote is from Denzel Washington:

"You pray for rain, you gotta deal with the mud too. That's a part of it."

We had a good showing in the morning and at the afternoon session. The lifting was low weight and high repetitions to get back into the routine. Next week we will get back to heavier weights again.

Workout: Chest and Biceps
Morning Session:
Warm-Up:
Trunk Twists with Bar, 20 repetitions
Push-Ups, 20 repetitions
Abdominal Crunches, 25 repetitions
Weight Training:
Bench Press, 3 sets of 15 repetitions
Dumbbell Flies, 3 sets of 15 repetitions
Barbell Curls, 3 sets of 15 repetitions
Behind the Back Barbell Wrist Curls, 3 sets of 20 repetitions

Afternoon Session:
Dumbbell Chest Press, 3 sets of 15 repetitions
Incline Dumbbell Chest Press, 3 sets of 15 repetitions
Dumbbell Flies, 3 sets of 15 repetitions
Dips, 3 sets of 15 repetitions
Bench Press, 3 sets of 15 repetitions
Dumbbell Flies, 3 sets of 15 repetitions
Barbell Curls, 3 sets of 15 repetitions
Behind the Back Barbell Wrist Curls, 3 sets of 20 repetitions

Have a Great Day!

Back Day and Going Out to the River

Woke up and had a good early morning lifting session. It was the last real workout prior to going out on a NOLS field contract. I will be traveling for two weeks through the Lower Canyons of the Rio Grande in the Big Bend region of southwest Texas with our NOLS fall semester students. I will miss the training each day but it is always nice to be out on the river again. Though I have been down the Rio Grande a number of times, it always offers great lessons.

Today's quote is from Heraclitus:

"No man ever stands in the same river twice, for it's not the same river and he's not the same man."

Workout: Back
Warm-Up:
TRX Rows, 20 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 25 repetitions
Weight Training:
Pull-Ups, 5 sets of maximum repetitions
Dumbbell Pullovers, 3 sets of 6-8 repetitions
Landmine Rows, 3 sets of 8-10 repetitions
Deadlift, 3 sets of 1-3 repetitions

Have a Great Day!