Tomorrow morning we drive back west to our home in Tucson. It has been a great visit with friends and family, but work starts again on January 2nd. Our NOLS Southwest Educator Courses start very soon and we have to get ready for them.
I will be packing up the car for the drive so the dumbbells and other gear will be going away. Today's workout will just be a three mile run and some crunches. I will be able to post again on Saturday the 3rd of January at the earliest.
Workout:
Foam Roller Work
Three-Mile Run
Abdominal Crunches, 100 repetitions
Have a Great Day!!
Last night we went to a friend's 40th birthday party. It was a great time and a reminder that we are squarely in our middle-age years now. The first purpose of this blog was to document strength training for middle-aged people and I am closing in on one year of all this typing. As the year draws to a close I may look back and see where things have strayed off course or maybe just headed in a new direction. Either way, it has been a good year of training!
As the people of Maryland like to say, we are going to venture into the "wilds of Virginia" today to meet both my brothers to watch the Redskins wrap up another losing season against the Dallas Cowboys. It most likely won't be much of a game since the Cowboys have nothing to really play for because they are already in the playoffs. I did predict four Redskins victories this season and they may actually exceed my meager expectations with a victory over the Cowboys tallying a paltry FIVE wins.
Today's quote is Antonio Banderas:
"Expectation is the mother of all frustrations."
Workout: Back
I walked the dog down the local playground for the morning session prior to going to watch the game.
Morning Session:
Pull-Up, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Inverted Row, 3 sets of 10-12 repetitions
(Primary muscles worked: Latissimus dorsi, trapezius)
Afternoon Session:
Dumbbell Pullover on an Exercise Ball, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Plank, 3 sets of one minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!!
We are off again this evening to a party and I wanted to log in a quick chest and biceps workout for being on the road and on vacation.
Workout: Chest and Biceps
Warm-Up:
3-Mile Run
Workout:
Superset:
Push-Ups, 3 sets of maximum repetitions
(Primary muscles worked: Pectoralis major)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Abdominal Crunches, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!
Today was a beautiful day in the Washington DC area! Sunny and warm it was a great day to get out and visit my family that was up from North Carolina. We visited with them in the morning and are going out with friends for dinner tonight, so it seemed like a good day to take the day off from lifting. Mostly we are going to walk the dog a couple of miles and get back at the weights tomorrow.
Have a Great Day!!
I am going to make a quick post to wish everyone that celebrates it a Merry Christmas. I am a very lucky individual that got to spend my holiday with family and we are all happy and healthy.
Workout: Legs
Warm-Up:
3-Mile Run
Weight Training:
Dumbbell Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
One Leg Romanian Deadlift with Dumbbells, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 3 sets of 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Side Step with Resistance Band, 3 sets of 10 repetitions in each direction
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day and Merry Christmas!!
It has rained everyday in the Washington DC area since we arrived three days ago. It doesn't really bother me that much, but when you are a desert dog it isn't easy. We found Ocho in the desert and he has lived in the desert for all of his life. We do make forays to other climates like our holidays in DC, but for the most part he has been used to the desert. When most of your day is spent laying in the driveway, watching for intruders and enjoying 350 days of sun a year, three days of rain is a big deal. It will be nice when the Och can get even a glimpse of the sun again.
Today's quote is from Henry Wadsworth Longfellow:
"Into each life some rain must fall."
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 30 repetitions in each direction out to the side, in front and overhead
Weight Training:
Dumbbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Alternating Front Dumbbell 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)
Dumbbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Diamond Triceps Push-Up, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
We made the long drive from Tucson, Arizona to Bethesda, Maryland. We make the three day 2200-mile drive mostly for the dog. The dog is a great traveler in the car and honestly, I don't have the heart to drug him and stick him on a plane. We actually have a lot of fun on the drive and with two of us switching out behind the wheel it is not too painful.
I would have posted yesterday but my laptop screen crapped the bed and just has a black screen. When talking to the very polite and well trained Apple service representative, he referred to my laptop as "vintage". "Vintage" seems to be a very polite way of saying "You are really still using a machine that is that old?!" So, I am now typing away on my new laptop that Rebecca was kind enough to get me for Christmas. I imagine that there are going to be some growing pains switching back from an Apple to a PC... I will keep you posted. My point is that after our road trip we did in fact workout yesterday and we will again today.
Today's quote is from Buddha:
"To be idle is a short road to death and to be diligent is a way of life; foolish people are idle, wise people are diligent."
Workout: Chest and Biceps
Warm-up:
Jumping Jacks, 50 repetitions
Weight Training:
Dumbbell Chest Press on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 35 repetitions
(Primary muscles worked: Pectoralis major)
Dumbbell Chest Fly on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Workout: Back
Warm-Up:
Run, 3 miles
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Plank, 3 sets of 1 minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!!
Today is really the last day we have to pack up ourselves and the dog for our drive to the east coast. I have packed my bags, pulled out clothes for the drive, set up the house plants for success while we are gone and I still need to workout. After working out I need to put away my outdoor gym so that it is secure and protected from the weather while I am away.
This will also be my last post until December 22nd. We will be on the road for a few days and I will not be lifting. I will be doing a few things each day before I get into the car for a long day of driving: Stretching, abdominal and core work and foam roller work. Once we arrive on the east coast we will be doing a dumbbell and bodyweight lifting routine with running. We have found that having the adjustable dumbbells on the road have helped us maintain our strength even when on vacation. Once we are off the road and we start those workouts I will post again!
Today's quote is from John F. Kennedy:
"The best road to progress is freedom's road."
Workout: Legs
Jumping Jacks, 50 repetitions
Abdominal Crunches, 100 repetitions
Weight Training:
Back Squat, 5 sets of 10 repetitions
(Primary muscles worked: Rectus Femoris, gluteus maximus)
GHD, 5 sets of 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Standing Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!!
I am going to run around and get things ready to go for the drive east. With that said I will just post the daily workout and get to it.
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 15 repetitions in each direction to the front, overhead and to the side
Abdominal Crunches, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Dumbbell Side Raise, 3 sets of 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Triceps Dumbbell Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Wrist Curls, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Today I am getting ready for our drive to the east coast for the holidays by cleaning up the car and checking to make sure that it is mechanically ready to go. Gas prices have dropped which is nice, but there are a lot of things that need to be done to make sure the car will run efficiently and safely. I got a regularly scheduled oil change, got a new battery recently (the old one was OLD... and I will be damned if I will have my car die somewhere in the middle of Texas in the winter...) and most importantly for the winter, my tires have great tread on them and are properly inflated. According to www.fueleconomy.gov , you can improve your gas mileage by up to 3.3% by keeping your tires inflated to the proper pressure. Finally, check your spare tire and make sure that it is also properly inflated. You don't want to find out that it is flat when you need it the most. Safe travels!
Today's quote is from Dudley Moore:
"The best car safety device is a rear-view mirror with a cop in it."
Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Pull-Up Bar Straight Arm Hangs, 20 seconds
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
Upright Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Have a Great Day!
I am a person that tries to knock out all of my Christmas shopping in one sitting. I am not a person that likes to wander around stores and see if there is something that might work for people. I want to buy a gift that I know someone is going to use and is practical. I have been initially lit up a number of times for the gifts that I have gotten Rebecca: A Dyson vacuum, the best piece of rolling carry-on luggage I could find and a set of high thread count bed sheets. Romantic? No. But a month or two later I get redemption..."I am SO glad we have this vacuum! Flying around applying for medical school, this luggage was priceless! Ahhhhh, these sheets are so comfortable!"
Today's quote is from the Wizard of Oz:
"Hearts will never be practical until they are unbreakable."
Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike Routine, 30 minutes
Abdominal Crunches, 50 repetitions
Foam Roller Work
Weight Training:
Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dips, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Have a Great Day!
Today is a big day for the Cleveland Browns and for Johnny "Johnny Football" Manziel. Johnny has made quite a name for himself in college football and certainly was deserving of winning the Heisman Trophy while at Texas A&M. But today he starts in the NFL for the first time and that is a big jump from playing in college. The question is whether Johnny or the Cincinnati defense he is playing against will be giving the "money" celebration at the end of the day?
Today's quote is from Johnny Manziel:
"For me, the NFL is the thing that's always been, kind of somewhat like the Heisman, it's been a dream as a kid to be able to have an opportunity to even be talked about being able to play in the NFL."
Workout: Legs
Warm-Up:
Prisoner Step-Ups, 20 repetitions
Squat Jumps, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Stiff Leg Deadlift, 3 sets 8-10 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
50m Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Superset:
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
We received much needed moisture here in Arizona from the storm that soaked and buried California in rain and snow. The only creature that is not excited about the rain and overcast sky is our sun worshipping dog. We have errands to run and a holiday party to attend so this is this week's day off from the weights.
Today's quote is from Dave Barry:
"It always rains on tents. Rainstorms will travel thousands of miles, against prevailing winds for the opportunity to rain on a tent."
Active Rest Day:
Dog Walks
Abdominal Crunches, 100 repetitions
Foam Roller Work
Have a Great Day!
Today I am going to make a quick post and just line out the workout for the day. Doing a bit of running around taking care of the facility: Cleaning, recycling, taking care of the compost. Just doing my part to keep things from falling apart while everyone else is away.
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 150 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10
(Primary muscles worked: Lateral deltoids, supraspinatus, tapezius)
Alternating Front Dumbbell Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Superset:
Overhead Dumbbell Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Barbell Push Press, 5 sets of 2-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae
Have a Great Day!!
Today our household is in study mode. I have it quite easy preparing for a personal trainer certification somewhere down the road in the not so distant future. Rebecca, on the other hand, is studying for a medical school exam that covers her 12-week rotation of internal medicine?! We are both hunkered down with faces in computer screens and flash cards! We both seem to enjoy being students and learning again though!
Today's quote is from Leonardo da Vinci:
"Learning never exhausts the mind."
Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
30" Box Jumps, 10 repetitions
Weight Training:
Morning Session:
Deadlift, 5 sets of 1 repetition to one rep maximum
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Row, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Weighted Pull-Up (Bodyweight +50lbs.), 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session: Strongman Circuit. Perform each exercise in order to complete a set. One minute break between sets. Three sets total.
SISU Warhammer Swing, 15 repetitions per side.
(Primary muscles worked: Rectus abdominis)
Tire Flip, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift on to a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
Have a Great Day!
I have been involved in a hilarious conversation with my brother and his friends about what team we are going to root for when we leave the Redskins. I have liked the Ravens for a while now and I am poised to jump on their bandwagon for good, depending on the 'Skins offseason moves. Ozzie Newsome has to be one of the best player personnel guys in the league. I mean who finds a franchise quarterback with the Delaware Blue Hens?! Daniel Snyder and Bruce Allen could learn something about doing research and putting in effort instead of just paying for the latest bright shiny thing! Now is the time of year when you get to see who the real teams are, who has done their homework. Playing well in November and December really tells you how well your team did drafting and bringing in free agents.
Today's quote is from Ozzie Newsome:
"The chemistry of your football team doesn't come together 'til, really, in the second half of the season because every year you've got new parts that you're bringing in. From a personnel standpoint, we say they're better players in November than they are in September."
Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets 6-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
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 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Bench Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +50lbs.), 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Have a Great Day!
The NOLS Southwest in-town staff are scattering to the winds for the month of December. There are still some little things that need to be done, but for the most part we are done until January.
One thing that I have noticed recently is the power of technology to help folks get up and get moving and to make that SAME PERSON sit in front of the TV and not move for over 8 hours!! My co-worker recently bought a FitBit and was paying attention to the number of steps she was taking each day, monitoring her sleep habits and really getting after it! This seemed to last for a few weeks. Then yesterday I watched as that same person streamed the entire first season of "Game of Thrones" and didn't get off the couch all day. The message that I take away from this is that no technology is going to get you up and moving or glue you to the couch.... it comes down to personal desire and responsibility to get up and get going.
Today's quote is from Jim Rohn:
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of."
Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
Jumping Rope, 100 repetitions
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Barbell Reverse Lunges, 3 sets of 10
(Primary muscles worked: Rectus femoris, gluteus maximus)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Standing Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.
After spending a great weekend with friends back east I am back to the daily exercise.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Have a Great Day!
I am heading out for the weekend and will not be posting again until next Monday when we will pick-up where we left off at shoulders and triceps. In the mean time I will be doing a workout each day just to stay active while I am on vacation.
Workout: Traveling Circuit Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Calf Raises
(Primary muscles worked: Gastrocnemius, soleus)
Squats
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches
(Primary muscles worked: Rectus abdominis)
Push-ups
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Have a Great Weekend!
We had a big day at NOLS Southwest as the semester students returned from the field, cleaned their gear, took their showers and graduated from their NOLS course! That also means that our last course is out of the field and the evacuation phone can be turned off for about a month! Now everyone here at the branch is getting ready to go on vacation and take a break for a few weeks. A well deserved rest!
Today's quote is from Derek Jeter:
"My best vacation is somewhere I could hide, somewhere warm and not a lot of people around."
Workout: Back
Pull-Up Complex: Perform 5 sets of maximum repetitions of each exercise with one minute of rest between each set.
Pull-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Fat Grip Pull-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor, flexor carpi radialis, flexor carpi ulnaris)
Close Grip Pull-Ups
(Primary muscles worked: Latissimus dorsi, middle and lower trapezius, and rhomboids)
Supine Grip Chin-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor, biceps brachii, brachialis)
Have a Great Day!
This morning was beautiful in Tucson. It was a bit warmer and overcast which always makes the Arizona sunrise look like something out of a dream.
We got up and Graham was determined to improve his maximum bench press today. He maxed out at 185 lbs. the other day and was going for a nice round 200 lbs. We have tried maxing out in other exercises and at times have failed and when we do we simply look at each other and say, "Ambitious". Well, this morning 200 lbs. did seem ambitious but Graham was able to put it up!
Today's quote is from Madonna:
"I'm tough, ambitious, and I know exactly what I want."
Workout: Chest and Biceps
Warm-Up:
Jumping Jacks, 50 repetitions
Push-Ups, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
21s Barbell Curls, 3 sets
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Wrist Roll-Ups, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
For some sick and twisted reason, the folks here come out of the woodwork on leg day. While exercising after work this evening, two of my regular workout partners complained that I never mention them in the blog. Tonight I therefore feel obligated to share a bit about them.
There is Lindsay who currently is a mountain biker but has pursued many athletic endeavors in her life including being a very talented Division I collegiate soccer player. Lindsay is the creator of what we refer to as "The Hooch Mix": A random collection of music from current pop tunes to rap music from the 80s. This music seems to make Lindsay happy so we allow it... we have however had to veto a few of the songs on "The Hooch Mix".
Graham was complaining about not being mentioned in the blog and especially not seeing any mention of his personal best bench press from last week. Graham apparently had a talent for road cycling at an early age but has since moved on to other things. The cycling career did leave Graham with one impressive physical attribute: Graham has the tightest hamstrings of any human being on the planet. This is a source of occasional pain but almost constant humor.
Finally, Sydney came out and lifted today. Sydney is a climber and mountaineer by trade (The latter of course explains why she is okay suffering through leg workouts). Besides languishing in the sand dragging a heavy sled, Syd is probably the biggest supporter of "The Hooch Mix" encouraging us to learn the "Soulja Boy" dance for Lindsay.
They are all great co-workers, good friends and loyal workout partners. Despite the bad music and almost constant heckling, they continue to show up and work hard.
Today's quote is from Tommy Lasorda:
"You give loyalty, you'll get it back. You give love, you'll get it back."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Prisoner Step-Up
Air Squat
Abdominal Crunches
Weight Training:
Back Squat with Heavy Chains, 4 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlift, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Standing Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, gluteus maximus)
Have a Great Day!
