Rainy Active Rest Day

It has been raining for two days and the desert dogs have all retreated to their crates to sleep off their weather based depression. Today is going to be a day of prepping Superbowl related foods, doing a bunch of foam roller work and hoping that the weather clears up to make our outdoor training area look less like a lake.

Have a Great Day!!

All-Natural Sunscreen, Chest and Biceps

I am going into NOLS "field mode" which includes thinking about being in the sun of southwest Texas all day long for a few weeks straight. To combat the sun in the desert there are two options: Wear very little clothes and LOTS of sunscreen or cover up completely from the sun and wear very little sunscreen. I go with the latter: Long sleeve shirt, long pants, cotton gardening gloves, wide brim hat, sunglasses and then my real secret weapon.... my beard. I grow it as long as possible to cover as much of my face as it can. When it is all said and done I use a lot of sunscreen on the tip of my nose and cheeks.

Today's quote is from John Hodgman:

"First of all, I wish I could grow a beard."

Workout: Chest and Biceps
Morning Routine:
Spin Bike HIIT, 30 minutes

Afternoon Routine:
Warm-Up: Perform each exercise in order for one minute to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Inch Worm
TRX Biceps Curl
Abdominal Crunch
Weight Training:
Captains of Crunch Grip Trainers between each of the following sets, 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Bench Press, 5 sets 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 5 sets to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 30 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

Fast and Furious Leg Workout and Post!!

It was a rainy overcast day here in the desert but we were able to get a lot of work done. I was a bit bummed to hear that one of our community members is leaving to pursue other opportunities in the Pacific Northwest. We are a tight knit community and when one person leaves, it can create a bit of a hole in the fabric so to speak. I do wish her all the best in her new pursuits.

I am going to give a quick post on the leg circuit that we did today. The workout was a fast forty minutes of pain.

Today's quote is from Billy Crystal:

"What's so fascinating and frustrating and great about life is that you're constantly starting over, all the time, and I love that."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Step-Up, 20 repetitions with each leg
Abdominal Crunch, 30 repetitions
Weight Training: Perform each exercise in order to complete a set. Leg exercises are performed with an 80 lbs. weighted barbell. No rest between exercises. Three sets total.
Split Squat, 10 repetitions per side
Calf Raise, 25 repetitions
Romanian Dead Lift, 15 repetitions
25m Walking Lunge
Abdominal Crunch, 50 repetitions

Have a Great Day!!

Jury Duty, Shoulders and Triceps

Ah, jury duty. I got a summons to report tomorrow and looked tonight to see when I am supposed to be at the courthouse in the morning and I found that I have been rescheduled. I have been rescheduled for February 10th when I will be on contract to go paddle on the Rio Grande in southwest Texas until March 2nd. I have petitioned to be rescheduled or excused, but I have a funny feeling that I am going to get an unsympathetic e-mail response tomorrow. I am happy to serve on jury duty but not at the cost of missing a contract that represents 10% of my annual income. Unfortunately, $12.00 a day plus mileage will not make up for that either.

Today's quote is from Dave Barry:

"We operate under a jury system in this country, and as much as we complain about it, we have to admit that we know of no better system, except possibly flipping a coin."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets toral with no rest.
Jumping Jacks
Lightweight Side Dumbbell Raise
Lightweight Front Plate Raise
Abdominal Crunches
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Landmine Jammer 5 Press (5 one handed presses on each side and then 5 two-handed presses), 3 sets
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii, rectus abdominis)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Taking Care of the Duty to "The Man" and Back Day

I don't know why it is so satisfying to get my taxes done? Maybe because I don't make enough money that the IRS actually sends me a refund? As soon as I get free time once my W-2 arrives I just bang out my taxes. It seems silly to wait and not get the money that is owed to me. The sooner I get the return, the sooner that money is working for me. I would probably feel quite different if I owed the government money.

Today's quote is from Ernie Banks who recently passed away:

"When I wake up in the morning, I feel like a billionaire without paying taxes."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
TRX Row
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, spinalis, longissimus, and biceps femoris)
Landmine T-Bar Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Landmine Torso Twist, 3 sets of 6-10 repetitions
(Primary muscles worked: Internal and external obliques)
25m Close Grip Sled Drag, 3
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids)
5m Rope Climb, 3 sets of 3 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Sympathies to the East Coast, Chest and Biceps

Tonight I am sending out much love and support to the folks on the east coast that are about to get blown up by a winter storm. It is a bit frightening when the Mayor of New York City says that it may be the worst snow storm to hit the city... EVER?! I have no complaints out here in the desert. I hope folks just hunker down and wait out the storm in safety.

Today's quote is from Shalom Harlow:

"My favorite New York memory is that blizzard in '96. I get chills thinking about it. It's my favorite time here - call me crazy. I'm from Canada, and it's very cold up there."

Today we did a brief warm-up followed by one very light bench set and then went for a one repetition maximum press. The last three sets were of 6-8 repetitions.

Workout: Chest and Biceps
Warm-Up:
Jumping Jack, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 5 sets to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Axle Bar Biceps Curl, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Concentration Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Foam Roller Work

Have a Great Day!!

Pro Bowl and Leg Day

Time for the annual NFL Pro Bowl. I think it is fun to watch the Pro Bowl, I don't expect too much from it and just hope that no one gets hurt. I would guess that a lot of the players are bummed that they aren't in Hawaii for this thing... I mean Phoenix? Really? It must be an honor though to play amongst the best players in the league in what is essentially a backyard game of football.

Today's quote is from Bruno Mars:

"Hawaii is paradise. It sounds cheesy to say it, but there's music in the air there."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total with a one minute rest between the sets.
Box Sprints
Step-Ups
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Box Squat, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Glute and Hamstring Developer, 3 sets of 20 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Weighted Standing Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Three Transitions, Yesterday's Shoulders and Triceps and a Three Mile Run

It was about as busy as it can get here at NOLS Southwest. We wrapped up our first ever Southwest Rock Climbing Course and transitioned both of our Southwest Outdoor Educator courses from their hiking sections to their climbing camps. It was about a 15 hour day for me today so I am just going to quickly post and hit the sack.

Yesterday's Workout: Shoulders and Triceps
Circuit Training: Perform each exercise in order to complete a set. Three sets total with a one minute break between sets.
Seated Dumbbell Shoulder Press, 10 repetitions
Dumbbell Side Raise, 10 repetitions
Alternating Front Dumbbell Raise, 10 repetitions
Dumbbell Shoulder Shrug, 15 repetitions
Overhead Dumbbell Triceps Extension, 10 repetitions
Diamond Triceps Push-Up, 20 repetitions

Today's Active Rest Day:
Three Mile Run

Have a Great Day!!

All Packed Up and Ready To Go! Plus a Back Workout!

The NOLS Southwest Spring Semester students packed all of their bags, measured out all of their food and learned to cook on their Whisperlite stoves today. Tomorrow morning, bright and early they will roll off into the mountains on the first section of their semester!

I will be driving tomorrow to pick-up the NOLS Southwest Outdoor Educator students from the KOFA Wildlife Refuge and be bringing them back to the base before their climbing camp begins. I will be working out early in the morning tomorrow and will not be posting until sometime on Saturday. Saturday will be my scheduled rest day from the weights for the week. It is a 5 your drive to the KOFA through some of the most beautiful desert in the world!

Today's quote is from Terri Windling:

"I'd had no particular interest in the Southwest at all as a young girl, and I was completely surprised that the desert stole my heart to the extent it did."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twists
Barbell Good Mornings
TRX Rows
Crunches
Weight Training:
Wide Grip Pull-Up, 5 sets of 7-10 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids major and minor)
Upright Barbell Row, 3 sets of 8 repetitions
(Primary muscles worked: Upper trapezius, deltoids and biceps brachii)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, posterior deltoids, rhomboids and serratus anterior helps stabilize the scapula)

Have a Great Day!!

Scotch, Old Friends and Chest and Biceps

It was very nice here at the base after a long day at work. A lot of instructors are coming and going and it was just pleasant to have a nice bottle of Scotch to share, laugh and catch up with people that we have not seen for a long time. NOLS is a lot of things, one thing that I really like about NOLS is that it is made up of a community of really wonderful people that strive to make the world a better place.

Today's quote is from Erin Gruwell:

"I realized if you can change a classroom, you can change a community, and if you change enough communities you can change the world."

Workout: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 7-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Reverse Grip Axle Bar Curl, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)

Super Set:
Axle Bar Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

Birthday, State of the Union and Leg Day!

Big day here. Rebecca turned 40 years old today, so of course we had to celebrate that! It is a tribute to taking good care of herself that most of her medical school colleagues think she is in her late twenties! Despite being in medical school she finds the time to exercise 4-5 times a week!

President Obama gave the State of the Union address tonight. It seems that the Union is strong. We have got the economy back online, the unemployment rate is down and our brave members of the armed forces are not fighting and dying as much as they have been. The President's approval rating is back above 50% and he has nothing to lose by making bold moves. I am a huge fan of his idea of making two years of community college free! We will see how the next few years turn out. I for one am feeling confident in the leadership of our President.

I am going to quickly get the leg workout posted and get to bed.

Workout: Legs
Warm-Up: Perform each exercise for one minute.
Jump Rope
Step Up
Barbell Good Mornings
Air Squats
Abdominal Crunches
Weight Training:
Split Squat, 3 sets of 10 repetitions
25m Walking Barbell Weighted Lunge, 3
Standing Barbell Weighted Calf Raise, 3 sets of 20-25 repetitions
Romanian Deadlift, 3 sets of 10-15 repetitions
25m Side Step with Resistance Band, 3

Have a Great Day!!

MLK, a Great Group of Students and a Shoulder and Triceps Circuit

Our 14 students on the NOLS Spring Semester in the Southwest have arrived and they seem to be a group of fine young people. They rolled in, got oriented to their 80-day course and began their Wilderness First-Aid Certification. They seem excited to be here and very inquisitive.

Today is the day that we honor the life of Martin Luther King, Jr. In a world where there is a lot of violence and anger, recognizing one who sought justice through non-violent means seems like a lesson that needs to be emphasized again and again and not forgotten. Some day we may actually live up to MLK's dream.

It was a later night for me at work so four of us did a 30-minute circuit training for shoulders and triceps.

Today's quote is from Martin Luther King, Jr.:

"The time is always right to do what is right."

Workout: Shoulders and Triceps
Circuit Training: Perform each exercise for one minute in order to complete a set. Three sets total with 15 seconds between each exercise and one minute rest between sets.
Heavy Rope Whip
Barbell Push Press
Dumbbell Side Raise
Front Plate Raise
Axle Bar Skull Crusher
Diamond Triceps Push-Up
Abdominal Crunches

Have a Great Day!!

Monster Football Day and Strongman Workout

Amazing NFC Championship game today. An impressive comeback by the Seattle Seahawks to return to the Superbowl. They had to stage a big comeback to win in overtime over arguably the best quarterback in the game, Aaron Rodgers. Performing in the big moments is what it is all about. The question is, who will meet them there?

Today's quote is from Washington Irving:

"It is interesting to notice how some minds seem almost to create themselves, springing up under every disadvantage, and working their solitary but irresistible way through a thousand obstacles."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Trunk Twists
SISU Warhammer Swings
Barbell Good Mornings
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus and spinalis, biceps femoris)
Tire Flip, 3 sets of 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi radialis)
100m Farmer's Carry, 3 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi radialis, trapezius)

Have a Great Day!

Getting Ready for the Next Round of Students and Heavy Chest and Arms

The NOLS Southwest Spring Semester starts on Monday. Their proctor arrives tonight and begins preparing for three months in the southwest wilderness with 14 students whose average age is 20 years old. The grand adventure that is NOLS continues.

Today's quote is from Christopher McCandless:

"The very basic core of a man's living spirit is his passion for adventure."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions (The fifth repetition of each set should be very challenging.)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

Yesterday's Active Rest Day

Yesterday was our weekly active rest day away from the weights. A couple of our regulars left to participate in a mountain bike race and we went out to dinner with friends to a wonderful Ethiopian restaurant called Zemam's to celebrate Rebecca's upcoming 40th birthday. I will post our workout for today later on.

Active Rest Day:

Spin Bike Ride, 30 minutes with an average heart rate of 124 BPM

Have a Great Morning!!

Monster Leg Day

Just doing a quick post to get the leg workout in for today. Had a great workout with a friend that is an avid mountain biker and it was super fun. It was just the two of us so there were few breaks between sets and my legs really got worked. It was awesome!

Workout: Legs
Warm-Up:
Prisoner Step-Up, 20 repetitions
Box Jump, 20 repetitions
Weight Training:
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)  
Super Set:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, lateralis, gluteus maximus)
Calf Raise, 3 sets of 20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Another Rainy Day in the Desert

It was another "cold" rainy "winter" day here in Tucson. I have to add the quotation marks when I use those words or I will hear it from all of the folks out there that are actually suffering through winter with real cold weather. The fact of the matter is that it was a beautiful day where we got much needed rain!

Today's quote is from Robert Frost:

"You can't get too much winter in the winter."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total with a one minute rest between sets.
Heavy Rope Whips
SISU Warhammer Swings
Ball Slams
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Long Day So a Quick Post

I am going to get the blog done quickly tonight so that I can hit the sack. It was a busy day of meetings at work followed by a work gathering at the bowling alley. All productive and very fun, but it is time to start moving toward sleeping.

Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Chin-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, teres major and minor, biceps brachii)

Have a Great Day!

"Who Do We Hate..." Chest and Arms

The college football national championship game is tonight with the Oregon Ducks playing the Ohio State Buckeyes. Though I am not attached to either team, I do have to admit that I am pulling for the Ducks. First, the Ducks have never won the championship and I think it would be cool to share that love a bit. Second, a good friend, former workout partner, and fellow GoRuck sufferer is a HUGE Michigan fan. In his honor, I will refrain from rooting for OSU.

Today's quote is from Billy Bob Thornton from the movie "Bandits":

"Beavers and Ducks!"

Workout: Chest and Biceps
Morning Session:
HIIT Spin Bike, 25 minutes
Abdominal Crunch, 100 repetitions
Afternoon Session:
Warm-Up:
Trunk Twist, 20 repetitions
Laying Medicine Ball Chest Pass, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Body Weight +50 lbs., 5 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
Barbell 21 Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

NFL Playoffs, The Come Back Trail and Leg Day!

The Patriots, Seahawks  and Packers are moving on in the NFL playoffs. I really don't support any of those teams, but I did pick two of them in my playoff bet. I have closed the gap to a 3-6 deficit. The one thing that I will say for sure is that I cannot see anyone beating the Seattle Seahawks. They just look bigger, nastier and faster than everyone else left in the playoffs. Certainly they are going to be very hard to beat at home.

Today's quote is from Dan Marino:

"Sure, the home field is an advantage, but so is having a lot of talent."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Abdominal Crunches, 100 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
25m Barbell Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
Standing Barbell Weighted Calf Raise, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus meximus)

Have a Great Day!!

Big NFL Weekend, Shoulders and Triceps

It is the time of year to see if defense indeed wins championships. There are still a lot of great quarterbacks left in the playoffs as well as a number of good defenses. I personally believe that a great defense beats a great quarterback. We will see who is headed to the conference championship games after Sunday.

Today's quote is from Vince Lombardi:

"People who work together will win, whether it be against complex football defenses, or the problems of modern society."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Heavy Rope Whips
Ball Slam
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis, and intermedius, and rectus femoris)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
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)
Super Set:
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets maximum repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Active Rest Day

Today a lot of the normal workout crew were driving all over the state of Arizona taking NOLS students into the field. Just after we had two groups leave for the field, we had another group of students arriving for the NOLS Southwest Rock Climbing Course. With everyone out and about we chose to make today our rest day from lifting. It is always good to stay a little bit active but still let the body recover.

Today's quote is from Christiaan Barnard:

"Suffering isn't ennobling, recovery is."

Active Rest Day:
HIIT Spin Bike Workout, 30 minutes
Abdominal Crunches, 100 repetitions

Have a Great Day!!

Great Having Students Here at the Base, Rain and Back Day!!

We had our two NOLS Southwest Outdoor Educator Courses arrive at the base today. They spent the day getting all of their clothing and equipment they needed for two weeks of backpacking. They bagged food, pulled the fuel they will need for their stoves and started to prepare classes that they will be teaching in the field. It was a busy day... in the rain. It rained all day here which was a great thing for our beautiful chunk of the Sonoran desert... though once again the desert dog was pissed off!

Today's quote is Henry Wadsworth Longfellow:

"The best thing one can do when it's raining is to let it rain."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each.
TRX Rows
Trunk Twists
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions to failure
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!!

Ready for Students, Chest and Biceps

We are officially ready for students to arrive here at NOLS Southwest. Maps have been folded, classes have been planned, gear has been pulled... now we just need them to arrive. It will be exciting to see the faces of the people that are about to spend a month out in the desert of Arizona.

Today's quote is from Gloria Steinem:

"Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Push-ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Three sets of each exercise
Barbell Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Another Busy Day, Studying and A First Solid Leg Day of 2015

Real quick post. I spent the day preparing an instructor team to go to the field with one of our NOLS Southwest Outdoor Educator Courses. In a few days they will be headed out with ten students to the KOFA National Wildlife Refuge for two weeks of backpacking. We got our first solid leg workout in for 2015 and now I have to get studying. So I am going to quickly go through my routine for the day.

Workout: Legs
Morning Session:
HIIT Spin Bike Routine, 30 minutes

Afternoon Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)

Have a Great Day!!

Busy Day and a Quick Post

It was a very busy day here at NOLS Southwest with the facility humming in preparation of our first courses heading out into the field. We also had a pot luck dinner to greet all of the instructor teams that were coming to work so we had a limited amount of time to get a workout in. I chose to do what turned out to be a pretty brutal circuit workout that I am going to name "Tri to Shoulder the Burden". A quick post and then I am getting my ass to bed!

Workout: Shoulders and Triceps
Circuit: "Tri to Shoulder the Burden" Perform each exercise in order for one minute to complete a set. Three sets total. There is 15 seconds between exercises to move to the next station and a one minute break between sets.
Jump Rope
Dumbbell Side Raise
Diamond Triceps Push-Up
Front Plate Raise
Overhead Dumbbell Triceps Extension
Heavy Rope Whip
Barbell Skull Crusher
Barbell Push Press

Have a Great Day!!

Getting Crushed in the NFL Playoff Bet and Back Exercises

Every year my partner Rebecca and I have a bet. Whoever picks the most winning teams during the NFL playoffs wins the bet. The loser has to make the winner the meal of their choice. Once we get to the Superbowl, the bet is for the dessert with that meal. Right now, Rebecca has picked all four winning teams in the wild card round and I have gone a very poor 1-3. Gambling is a profession I should never pursue.

It was great to workout with some heavier weights again and feel a little smoked after a session. I was also really happy to have one of my more dedicated workout partners return to work at NOLS Southwest this season. Things are looking good for 2015..... except for my football picks, of course.

Today's quote is from Hunter S. Thompson:

"There are many harsh lessons to be learned from the gambling experience, but the harshest one of all is the difference between having fun and being smart."

Workout: Back
Warm-Up:
HIIT Spin Bike Routine, 20 minutes
SISU Warhammer Swing, 15 repetitions per side
TRX Row, 15 repetitions
Trunk Twist, 20 repetitions
Good Morning with Barbell, 15 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Specific Goals for the New Year, Chest and Biceps

Yesterday I posted about resolutions and setting goals. Here are my goals for 2015! I am putting them out into the world to be held accountable...

1) Study 10 hours per week toward my personal trainer certification.
2) Take and pass my personal certification exam.
3) Work or volunteer part-time during the summer of 2015 as a personal trainer at a local fitness facility.

There you have it. These are specific, measurable, attainable, realistic and time-oriented.

Today's quote is from LL Cool J:

"Stay focused, go after your dreams and keep moving toward your goals."

Workout:
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total with no rest between sets.
Heavy Rope Whips
Push-Ups
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)

Have a Great Day!!

Happy New Year and Resolutions

Happy New Year! We are back in the desert after a harrowing drive through an ice storm in west Texas. At one point we traveled just 280 miles in 8.5 hours, passing overturned pick-up trucks and tractor trailer rigs the whole way!! But slow and steady, we made it. It is great to be home.

I decided to write about resolutions today with the coming of 2015. It seems that this is the time of year that people resolve to eat healthier, exercise more, lose weight, etc. It also seems that most of those people fail. I have found three things that have worked well for me to help with meeting my exercise and fitness goals: 1) Documentation. Write down everything that you do. For me, committing to writing this blog has made me feel accountable to write just about everyday. You can also keep track in a journal, excel spreadsheet, whatever format you like. 2) Having people that you are accountable to. Significant other, workout partner, whoever it may be. I have found that having someone that is counting on me and making sure I am staying on target is amazingly helpful. It also makes exercise fun. 3) Success. Sticking to a program through support and documentation helps me achieve my goals. Achieving my goals makes me feel good about myself and exercise. Feeling good about exercise keeps me coming back! Set achievable goals and get at it!!

Today I rode the spin bike and did some crunches. Tomorrow, I will bust out the weights from their holiday hibernation and get back to the heavy lifting!

Today's quote is from Abraham Lincoln:

"Always bear in mind that your own resolution to succeed is more important than any other."

Workout:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions

Have a Great Day!!!