Active Rest Day... Operative Word Being "REST"

The day has arrived to be away from the weights for this week. Time to hydrate, recharge, rebuild
and reload for tomorrow. With the cyclists, mountain bikers and mountaineers around here we tend to hit leg day rather hard, so it is pretty damn important to move today, but don't do too much. Be active, get some fresh air, but mostly recover.

Today's quote is from Jane Goodall:

"I think the most important thing is to keep active and to hope that your mind stays active."

Workout: Active Rest
Circuit: Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Plank
Abdominal Crunches

Foam Roller Work: Roll out whatever feels like it can use some attention. For me I am working on my lower back, hamstrings and my IT bands.

Have a Great Day!!

Winding down the Fall Season and Lifting for the Back

Our fall season comes to and end this week when our NOLS Southwest Semester students coming rolling in here from the Galiuro Mountains. They will have completed a three month journey. It is cool to look back and see what has transpired here at NOLS Southwest over the last season: We trained a lot of instructors and re-certified peoples' medical training, we had a Lightweight Backpacking Course explore the Gila Wilderness and then we had 16 semester students explore a huge amount of the desert Southwest by hiking, climbing, caving and canoeing. That is a lot of people educated and hopefully a lot of ethical wilderness travelers sent out into the world!

Today's quote is from Kurt Hahn:

"Education must enable young people to effect what they have recognized to be right, despite hardships, despite dangers, despite inner skepticism, despite boredom, and despite mockery from the world."

Workout: Back
Morning Session:
Bent-Over Dumbbell Rows, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Weighted Pull-Ups (Bodyweight +50lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Afternoon Session:
Warm-Up: Perform each exercise for one minute.
Trunk Twists
Barbell Good Mornings
TRX Rows
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocostalis, longissimus and the spinalis, biceps femoris)
Upright Barbell Rows, 3 sets of 5-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Rows, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)

Have a Great Day!

Black Friday, Shoulders and Triceps

I spent the morning recovering from the food coma of the Thanksgiving Day feast. I definitely ate for "Daily Gains" yesterday, as we say around here. Today, I am hunkering down, studying and lifting in the afternoon. I am definitely avoiding the insanity that is "Black Friday". Maybe part of it is that we live in such a small space and do not have room to store stuff. Maybe part of it is that we share a common, communal space here at NOLS Southwest and we really do not NEED anything. Either way, there has never been a draw big enough for me to wade into the consumerism melee of shopping the day after Thanksgiving. Good luck to those who do!

Today's quote is anonymous but quite funny:

"Black Friday: Because only in America, people trample others for sales exactly one day after being thankful for what they already have."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No break between sets.
TRX Reverse Flies
Diamond Push-Ups
Abdominal Crunches
Heavy Rope Whips
Weight Training:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Superset:
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Shoulder Shrugs, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!

Thanksgiving Two for One

Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.

Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.

Today's quote is from Benjamin Franklin:

“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)

Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Thanksgiving Day!

Shoulders, Triceps and the Super Set

Early mornings are the norm now here with medical school and I was able to get in a good dumbbell workout before 7:30am. It is helpful and convenient to have the dumbbells indoors for the cold dark mornings that we have been experiencing here lately.

Today's quote is from George Foreman:

"I get up in the morning looking for an adventure."

Workout: Shoulders and Triceps
Morning Session:
Super Set:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set:
Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Weighted Abdominal Crunches, 50 repetitions
(Primary muscles worked: Rectus abdominis)

Evening Session:
Barbell Push Press, 4 sets of 2-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Super Set:
Skull Crushers, 4 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

"Cold" in the Desert and Back Day

Today we work up to a chilly 39 degrees fahrenheit here on the northeast side of Tucson. I know it is all relative and there are places like Buffalo, New York who do not want to hear me say that it was actually COLD this morning. It doesn't get a whole lot colder here in the Sonoran desert which is one of the great things about this place. I am lucky in that I am able to workout here, outside, year-round.

Today's quote is from Noam Chomsky:

"I like the cold weather. It means you get work done."

Workout: Back
Morning Session:
Warm-Up:
Jumping Jacks, 50 repetitions
Trunk Twists, 25 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bent Over Dumbbell Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Ups, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No breaks between sets.
Air Squats, 25 repetitions
Abdominal Crunches, 35 repetitions
Atlas Stone Lift onto a 48" Platform, 5 repetitions
Weight Training:
Deadlift with 75% of One Rep Maximum Weight, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocastalis, the longissimus and the spinalis, biceps femoris)

Have a Great Day!

Another Redskins' Loss and an Active Rest Day!

Tough loss for the Washington Redskins today. The defense played well forcing turnovers. Alfred Morris ran for over 100 yards for the first time this season. And then there was the passing game. It looks like with wide receivers like DeSean Jackson and Pierre Garcon the 'Skins were only able to muster just over 100 yards passing. At some point someone needs to admit that RGIII has not panned out the way we had all hoped and move on.

Active Rest Day:
Spin Bike Ride, 30 minutes
Foam Roller Work

Have a Great Day!

GoRuck One Year Anniversary, Type-2 Fun, Chest and Biceps

I texted my buddy to remind him that it was one year ago that he and I completed the GoRuck Challenge. Twelve hours and over twenty miles with fifty pound packs. Forty degree weather and rain. Carrying around boulders and sandbags along with our twenty-five pound team weight. It was what we refer to in the NOLS community as "Type-2 Fun". At the time it sucks, but looking back it is funny as hell. If you haven't done it... start training NOW!

Today's quote is from Peter Haeussler:

"Type-2 Fun – fun only in retrospect, hateful while it’s happening. Things like working out ‘till you puke, and usually ice and alpine climbing. After climbing the West Face Couloir on Huntington, Scotty and I both swore that we hated alpine climbing. The final 1,000′ was horrific – swimming up sugar snow that collapsed beneath us, roped together without protection – and took nearly as long as the initial 3,000′ from camp. On the summit, Scotty turned to me and said, in complete seriousness, 'I want my mom so bad right now.' By the time we reached Talkeetna our talk of Huntington turned to, 'Ya know, that wasn’t so bad. What should we try next time?'"

Morning Session:
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Chest Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-15 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)

Evening Session:
Warm-Up: Perform each exercise for  one minute and fifteen seconds to complete a set. Three sets total, no rest between sets.
Jump Rope
Laying Medicine Ball Chest Pass
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +70lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Fat Grip Barbell "21" Curls, 3 sets
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis, palmaris longus, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Finally the Raiders Win and Legs Day

It is amazing to me that people earn money trying to tell us how games are going to go in the NFL. The Kansas City Chiefs (who beat the hell out of the New England Patriots...) went in to face the 0-10 Oakland Raiders and lost. There is so much parity within this sport that it cracks me up when "NFL insiders" decide who is going to win or lose from week to week.

My favorite part of the game was when the Raiders sacked Alex Smith, thought they had won the game with 30 seconds still on the clock. The Raiders had to burn a timeout because they were celebrating in the Chiefs' backfield and were offsides as the Chiefs went to snap the ball on another play, stopping the clock. Even when on the verge of victory the Raiders tried to shoot themselves in the foot.

Today's quote is from Jim Otto:

"If something is said about the Raiders, I'm ready to go to war."

Workout: Legs
Morning Session:
Warm-Up:
100m High Leg Kick
100m High Knee March
Squat Jumps, 20 repetitions
Weight Training:
Weighted Step-Ups, 3 sets of 8-10 repetitions
(Primary muscles worked: Gluteus maximus, rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked:  Rectus femoris)
25m Side Step with Resistance Band (I have been calling these crab walks... really they are a side step), 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Evening Session:
Warm-Up:
Step-Ups, 30 repetitions
Weight Training:
Back Squats with Chains, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff-Leg Deadlifts, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Palmaris longus, flexor carpi ulnaris, flexor carpi radialis)

Have a Great Day!!

Flowers, Grindstones and Big Shoulder Day!

Today is a day that I need to just go get Rebecca flowers. She is feeling the crunch of medical school
pressure as she enters the last third of her internal medicine rotation. We went to dinner last night with friends and co-workers and it was great to just get her away from the books for one night. But she was back at it today getting up at 5am to be out the door by 5:30am. I don't think that she will be expecting flowers and hopefully it brightens her day.

Today's quote is a proverb with an anonymous author:

“It's tough trying to keep your feet on the ground, your head above the clouds, your nose to the grindstone, your shoulder to the wheel, your finger on the pulse, your eye on the ball and your ear to the ground.”

Workout: Shoulders and Triceps:
Morning Session:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Dumbbell Side Raise, 3 sets of of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Overhead Dumbbell Triceps Extensions, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainers, 5 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Afternoon Session:
Warm-Up: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets total. No breaks between sets.
Heavy Rope Whips
Ball Slams
Seated Wall Ball Toss
Weight Training:
Push Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Front Plate Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Single Fat Grip Dumbbell Shoulder Press, 3 sets of 3-5 repetitions
(Primary muscles worked: Deltoids)
Barbell Skull Crushers, 3 sets
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

A Quick Note on a Quick Back Circuit

Today I had a lot of work meetings that ate up a good portion of my day. This evening dinner was out with everyone from work. We did manage to sneak in a good circuit training after work, but before dinner!

Evening Circuit Training: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets totals. One minute rest between sets.
Jump Rope
Pull-Ups
Good Mornings with a Barbell
Landmine Rows
Plank
Abdominal Crunches
Kettlebell Upright Rows

Have a Great Day!!

Mother Nature Never Ceases to Amaze Me

Today my co-worker and I drove the NOLS Southwest Semester group out to the field on the final section of their semester. They will now be backpacking in the Galiuro Wilderness until December 3rd when their three month odyssey will be over. Almost like flipping a switch, Mother Nature went from warm temperatures to winter here in the Sonoran. They can expect temperatures below freezing in the evenings for the remainder of their journey.

With the six hours of driving that I did today taking the course to the field, we did not have a morning workout. We did however get in a decent lifting session in this evening.

Today's quote is from Whoopi Goldberg:

"That's the thing about Mother Nature, she really doesn't care what economic bracket you are in."

Workout: Chest and Biceps
Warm-Up:
Step-Ups, 30 repetitions
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii) Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets.
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Out Steeler the Steelers and Leg Day

I am sitting here watching the Tennessee Titans bring the defensive heat against the Pittsburgh Steelers. It is really unusual to see a graphic where the other team has five sacks and the Steelers have none?! Blitzing Ben Roethlisberger seems to be working, but you better get there or Big Ben will burn you.

We had a great leg workout today with three folks in the morning and I was able to go solo this evening for some back squats.

Today's quote is from Craig Ferguson:

"Anyone who's just driven 90 yards against huge men trying to kill them has earned the right to do jazz hands."

Workout: Legs
Morning Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris)
Barbell Split Squats, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 30 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Crab Walk with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
30" Box Jumps, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, biceps femoris, gastrocnemius, soleus)
Back Squats, 5 sets of 4-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches, 5 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!

Arizona Beerdfest and an Active Rest Day

My boss sent me a link to an event here in Tucson that sounds awesome. Her partner A) Always sports an impressive beard and B) Likes to brew and drink beer. What could be more perfect than the  1st Annual Arizona Beerdfest?! A celebration of beers and facial hair!

Today's quote is from William Shakespeare:

"He that hath a beard is more than a youth, and he that hath no beard is less than a man..."

Today was an active rest day from the weights.

Workout:
Easy Spin Bike Ride, 30 minutes
Foam Roller Work on the back

Have a Great Day!!

Shoulders and Triceps

I had to work today as we get ready to greet our NOLS Southwest Semester students back from their climbing camp out at Cochise Stronghold. They have one more section of their semester left, their Independent Student Expedition. A few instructors will hike with the students to make sure they can still read a topographical map, refresh their first-aid skills and talk about emergency procedures. Once the instructors feel good about those skills, the students will be off on their own hiking until the end of their course.

Today's quote is from George Mason:

"All men are by nature born equally free and independent."

Workout: Shoulders and Triceps
Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles, 20 repetitions in each direction to the front, side and overhead.
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Barbell Shoulder Shrugs, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!

Defense Wins Championships, Lifting for the Back and Strongman Afternoon

Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day! 

With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.

Today's quote is from Dick Butkus:

"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."

Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)

Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

The Pack, Chest and Biceps Day!

I am very lucky to work at NOLS Southwest where dogs are welcome at work. We have five dogs here in total and they are all very different personalities. My dog Ocho has become used to being around a lot of people and their dogs and loves all of them!

When dog sitting is needed, we all take turns watching each others dogs. Just another bonus. When I take care of one of the other dogs in the pack, they know the routine and head right down to my house in the evening when it is time for bed. There is no confusion and Ocho loves the slumber party. When the day comes that we have to leave NOLS Southwest we will have to get another dog to keep the red heeler happy.

Today's quote is from Jack London:

"A bone to the dog is not charity. Charity is the bone shared with the dog, when you are just as hungry as the dog."

Workout: Chest and Biceps
Warm-Up:
1/2 Mile Dog Walk with two members of the pack!
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Dumbbell Wrist Curls, 3 sets of 25 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Bench Press with Resistance Bands, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dips, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)

Have a Great Day!

Legs and Specific Muscles that are Targeted!

I often joke that in my small family of three (My partner Rebecca, dog Ocho and myself...) that I am the least intelligent member of the family. The dog is a genius and Rebecca is deep into medical school. Not that I am some kind of idiot, they are just brilliant.

I am preparing for my personal trainer certification and memorizing names of muscles, what joints they move and what exercises are used to work those muscles. Rebecca made the point that since I am already blogging workouts, why not add in the muscles worked in here to help with that! Like I said, brilliant.

Today's quote is from W.C. Fields:

"If you can't dazzle them with brilliance, baffle them with bull."

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 25 repetitions
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Back Squats with Heavy Chains, 3 sets of 6-10 repetitions
(Primary muscles worked:Gluteus maximus, rectus femoris, vastus lateralis, vastus intermedialis, vastus medialis, semitendinosus, semimembranosus, biceps femoris long head and short head)
Stiff Leg Deadlifts, 3 sets of 6-10 repetitions
(Primary muscles worked: Semitendinosus, semimembranosus, biceps femoris long head and short head)
25m Weighted Sled Push (525lbs.), 3 sets
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, vastus intermedialis, vastus medialis)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Afternoon:
3 Mile Run

Have a Great Day!

Happy Veterans Day!

Today is a day of rest for me. I hope that all of the veterans out there have enjoyed the day in which they are honored. I also wish that every day could be Veterans Day... a day that we continue to be thankful and support the men and women who have served to defend our country and way of life.

Have a Great Day!!

Happy Birthday USMC, Shoulders and Triceps

I am a very proud veteran of the United States Marine Corps. I think about my life and where it may have turned if it hadn't been for the life changing experience of being a Marine starting at the age of eighteen. Somehow, some way the Marines were able to tap into parts of me that I did not know existed: Confidence, strength of will and determination.

Today is the 239th birthday of the United States Marine Corps. On top of that, tomorrow is Veteran's Day. Today is a great day to look at all that the Marines have sacrificed for this country over their long history (a history that is older than the country itself!) and be thankful that there are people brave enough (and crazy enough...) to continue to step into the breach when they are called to do so. OO-Rah!

Today's quote is from Marine General James "Mad Dog" Mattis:

"Because every Marine, if he was in a tight spot- whether a bar fight or tonight in the Helmand River Valley, our fellow Marines would get to us, or die trying. So long as our Corps fields such Marines, America has nothing to fear from tyrants, be they Fascists, Communists, or Tyrants with Medieval Ideology. For we serve in a Corps with no institutional confusion about our purpose: To fight! To fight well!"

Workout: Shoulders and Triceps
Morning Routine:
Warm-Up:
400m Run
Push-Ups, 20 repetitions
Abdominal Crunches, 50 repetitions
Jumping Jacks, 50 repetitions
Weight Training:
Barbell Push Press, 3 sets of 2-6 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10-15 repetitions
Superset:
Skull Crushers, 3 sets of 6-8 repetitions
Diamond Push-Ups, 3 sets of 15 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
Superset:
Alternating Front Dumbbell Raise, 3 sets of 6-10 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions

Have a Great Day!

DIY Slam Ball and the Back Workout

Today I made a do-it-yourself 20lbs. Slam Ball to use as part of our warm-up today. Here is a step by step guide of went I went through. It turned out pretty well. We will have to see how it holds up.

1) Buy a used basketball at a thrift store or used sporting goods store. You can usually find one for a couple of dollars. Buy a tire patch kit for an ATV. I got one at ACE hardware for just over $1.50. There are definitely enough patches in there to make a number of Slam Balls.

2) I have the bonus of living in the desert and sand is readily available. I went into the wash (read "dry creek bed" if you are not from the desert...) and pulled out our sifter that we use for our compost. I shoveled sand into the sifter so that I got very small diameter rocks and sand. See photo #1. If you do not have sand nearby, you can purchase a bag of playground sand from the local hardware store.

3) I then looked at the diameter of the sand and stones and chose a funnel that the rocks and sand could pass through. I then used a power drill to drill a hole in the ball so that the funnel could fit snuggly into the hole. See photo #2.


4) Fill the ball with the sand until you get to the desired weight.

5) Grab the tire patch kit and follow the directions. In my case I roughed up the surface of the ball around the hole, cleaned that rough area, applied the patch kit rubber cement and then let it dry. I then cut the patch material so that it was larger than the hole, but a bit smaller in diameter than the applied rubber cement. Then I applied the patch. See photos #4, #5, #6 and #7.


6) Finally I added a bead of rubber cement around the edge of the patch to finish it off. See photo #8.

7) Let it all dry for a couple of hours and then slam the hell out of that thing!

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
100m Sprint, 3
Abdominal Crunches, 50 repetitions
Ball Slams, 25 repetitions
24" Box Jumps, 20
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell Bent Over Row, 3 sets of 5-6 repetitions
Barbell Upright Row, 3 sets of 6-8 repetitions
Landmine Row, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of maximum repetitions
Deadlift, 3 sets of 2 repetitions

Have a Great Day!

'Wild for Wilderness" and the Active Rest Day

Yesterday all of the in-town staff at NOLS Southwest volunteered at an activity called 'Wild for Wilderness'. Lots of folks came out to Sabino Canyon for their weekly hike and there were organizations and people there to let them know about area wilderness areas that they could take advantage of.

It was unique in this world that 50 years ago the United States recognized the value of setting aside remote wild places and chose to protect them. This gave American citizens the ability to go out and experience places that are managed to protect them in the state that they are in. We can go on foot or horseback to places where man has no permanent impact and is just a visitor. Get out there, find wilderness and see its beauty and value yourself!

Active Rest Day:
My co-worker and I spent the day filling five gallon water coolers for visitors to Sabino Canyon yesterday. The trails covered a one mile stretch. Throughout the day we traveled back and forth making sure that the coolers stayed filled, walking over 6 miles.

Have a Great Day!

Banging this Out EARLY! Chest and Biceps

We had a fantastic chest and biceps workout this morning. Three of us started a bit later: some of our folks went to a concert last night. I am not sure if the extra hour was helpful or the fact that the weather here in Tucson is approaching damn near perfect. After the session with the morning folks, I wrapped up with a bit of other work.

Today's quote is from Nick Cave:

"I look around, complacency is the great disease of our autumn years, and I work hard to prevent that."

Workout: Chest and Biceps
Warm-Up:
400m Run
Trunk Twists, 20 repetitions
Push-Ups, 30 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Dips (+60lbs.), 5 sets of 8-20 repetitions
TRX Flies, 3 sets of 10 repetitions
Barbell Curls, 3 sets of 6-10 repetitions

Supplemental weight training: After working out with the morning crew, I went back and wrapped up a few other exercises.
Dumbbell Bench Press, 3 sets of 10 repetitions
Incline Dumbbell Bench Press, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 6-10 repetitions
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions

Have a Great Day!

Quick Post on Leg Day

Despite having a day off from work I find myself barely getting the time to write this post. Nothing fancy today, just the workout!

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
50m Walking High Leg Kicks
50m High Knee Marching
Step-Ups, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
GHD, 5 sets of 10-15 repetitions
Superset: 3 sets
50m Weighted Sled Drag (220lbs.)
Air Squats, continuous until training partner is done with the sled drag
Superset: 3 sets
25m Weighted Sled Push (500lbs.)
Air Squats, continuous until training partner is done with the sled push
Standing Weighted Calf Raises, 3 sets of 15-20 repetitions

Have a Great Day! I will do a better job of writing tomorrow.

Go Where the Wild Things Are, Shoulders and Triceps

We spent part of our day today preparing for a local celebration of the 50th anniversary of the Wilderness Act of 1964. I am going to encourage everyone out there to get out this weekend and go to your public lands, go to a local wilderness area, find the places where the wild things in your area hang out!

Today's quote is from Maurice Sendak, Where the Wild Things Are:

"Let the wild rumpus start!"

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Jumping Jacks, 50 repetitions
15m Shuttle Run, 5 repetitions
TRX Reverse Flies, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 8-10 repetitions
Superset:
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Dumbbell Overhead Triceps Extensions, 3 sets of 8-10 repetitions

Evening Session: With a lightweight dumbbell perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Side Dumbbell Raise, 10 repetitions
Alternating Front Dumbbell Raise, 10 repetitions
Overhead Dumbbell Press, 10 repetitions
Dumbbell Shoulder Shrugs, 10 repetitions

Have a Great Day!

Election Night and Back Exercises

Today is the day of the mid-term elections. I am not going to post who I voted for here in Arizona or what ballot measures I supported. I will say that I do love election day. Every time that there is an election in this country and power shifts back and forth peacefully I am thankful to be here. America is flawed, we don't always do the right thing in the world.... but mostly we are good and this experiment that started 238 years ago is doing all right.

Today's quote is from Franklin D. Roosevelt:

"No one will ever deprive the American people of their right to vote except the American people themselves and the only way they could do this is by not voting."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
400m Run
TRX Rows, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Upright Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
5m Rope Climb, 5 repetitions

Evening Session:
Dumbbell Pullovers, 3 sets of 6-8 repetitions
Superset:
Weight Pull-Ups (+35lbs.), 3 sets of 5-8 repetitions
Bent-Over Dumbbell Rows, 3 sets of 5 repetitions

Have a Great Day!