Dog Sitting and an Active Rest Day

One great thing about living in a community where there are a number of dog owners, there is always
someone willing to watch your dog. Last night my co-worker drove to the Gila Wilderness to pick up the Medicine in the Wild course and I got to spend the afternoon and evening with Pepper. The dogs here are un-phased by having one of the other pack stay with them for a few days. It is great!

Today's quote is from Cesar Milan:

"The dog is a reflection of your energy, of your behavior. You have to ask, 'What am I doing?' That's the right question to ask."

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

Have a Great Day!!

Early Morning Workout, Posting Tonight: Shoulders and Triceps

We are going to hit the workout early tomorrow morning, starting at 6:30am. Because of that, I am going to post tomorrow's shoulder and triceps workout tonight.

Today's quote is from Mark Twain:

“Never put off till tomorrow what may be done day after tomorrow just as well.”

Workout: Shoulder and Triceps
Warm-Up:
Heavy Rope Whip, one minute duration, 5 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Seated Dumbbell Reverse Fly, 3 sets of 10 repetitions
(Primary muscles worked: Posterior deltoid, rhomboid and middle trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Diamond Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids, pectoralis major)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 10 repetitions per side
(Primary muscles worked: Triceps brachii)
AbMat Abdominal Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Crack of Dawn and Back Day

In-patient pediatrics rotation has us back to 4am wake-ups. Meals are the time that we get to spend together so I get up and we have breakfast together and then after the evening workout we have dinner. I am thankful to whatever it is in my genetics that makes it easy for me to transition to early mornings. The dog on the other hand, he seems to not understand what the hell we are doing up so early?!

Today's quote is from William Arthur Ward:

"Change, like sunshine, can be a friend or a foe, a blessing or a curse, a dawn or a dusk."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
Trunk Twist
AbMat Abdominal Crunch
Glute-Hamstring Developer
Weight Training:
Sledge Hammer Swing, 15 repetitions per side
(Primary muscles worked: Rectus abdominis, latissimus dorsi, the lower and middle trapezius, obliques)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae, biceps femoris)
Weighted Pull-Up (Bodyweight +25lbs.), 30 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 30 total repetitions
(Primary muscles worked: Trapezius, deltoids and biceps brachii)
Tire Flip, 3 sets of 5 repeitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Have a Great Day!!

Capital Punishment, Chest and Biceps

The Washington Wizards completed a franchise first sweep of a seven game series versus the Toronto Raptors?! First Sweep. Ever. I am slightly concerned that this type of success as a Washington sports fan is setting me up for a major disappointment as the NFL Draft approaches.

Today's quote is from David Rudisha:

"Sometimes when you get disappointment it makes you stronger."

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

Evening Session:
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
AbMat Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up, 100 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Barbell Palms Up Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
Barbell Palms Down Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
AbMat Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

If You Needed One More Reason to Pull for Pacquiao and Leg Day

The big fight is a week away and Mayweather vs. Pacquiao is sure to be one of the biggest purses ever. I have heard estimates that Mayweather is looking to make around $200 million?! It is an amazing amount of money especially since Mayweather should be locked away in prison. He should be locked up and the key thrown away. In 14 years, Mayweather has been charged with and convicted of domestic violence FIVE times and has shown no remorse at all! People can hammer the NFL all they want, but boxing has done NOTHING to punish him for repeated convictions of violence against women. The reason: Mayweather makes a lot of people in Las Vegas a LOT of money.

This is the last chance for the sport of boxing to make money, there is no one left to capture the public's attention after Mayweather. By paying for the fight on pay-per-view, you are putting some of those proceeds into Mayweather's wallet. Once he no longer makes people in Vegas money, we will see how much protection he has the next time he assaults a woman... because unfortunately he most likely will.

Today's quote is from Jonathan Swift:

"A wise man should have money in his head, but not in his heart."

Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Squat
Lateral Lunge
AbMat Crunch
36" Box Jump, 15 repetitions
Weight Training:
Front Squat, 50 total repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, vastus medialis, intermedius and lateralis)
Romanian Deadlift, 40 total repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Calf Raise, 60 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 5
(Primary muscles worked: Rectus femoris, gluteus meximus, biceps femoris)
25m Weighted Sled Push, 5
(Primary muscles worked: Rectus femoris)

Have a Great Day!

Derrick Rose is Back, Shoulders and Triceps

After having both of his knees blown up and repaired, after all of the rehabilitation, after all of the nay sayers saying he is done.... Derrick Rose is back! Rose is attacking the lane fearlessly, actually hitting three pointers and has supporting players around him! The Bulls may actually threaten the Hawks and Cavaliers for the Eastern Conference title. 34 points, 8 assists and 3 steals per game... Watch out LeBron.

Today's Quote is from Mickey Rourke:

"Comeback is a good word, man."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Heavy Rope Whip
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 20 total repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus medilis, lateralis and intermedius)
Barbell Shoulder Shrug, 50 total repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Dumbbell Front Raise, 10 repetitions per side
(Primary muscles worked: Anterior deltoids)

Axle Bar Skull Crusher, 40 total repetitions
(Primary muscles worked: Triceps brachii)
100m Farmer's Carry, 3
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Just a Quick Back Post

Today I am supporting a sick companion. After three weeks on a pediatric rotation for medical school, Rebecca was bound to get a cold sooner or later. So today I am just going to put up a quick workout post and get her to bed. I am also attaching one of the best looking flowers I have ever seen. It was right near Mogollon Creek in the Gila National Forest. Word on the street is that it is a Gaillardia or Blanket Flower.

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Pull-Up, 60 repetitions
Dumbbell Bent Over Row, 30 repetitions
Dumbbell Pullover, 30 repetitions
Landmine T-Bar Row, 50 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Landmine Torso Twist, 10 repetitions
AbMat Abdominal Crunch, 25 repetitions

Have a Great Day!!

Active Rest Day Two for One!

Today we are going to drive to pick up our NOLS Southwest Instructor Course from the Gila Wilderness and get them to their rock climbing section at Cochise Stronghold. With all of this driving we are going to take today off from the weights. We should be back at NOLS Southwest early tomorrow afternoon which means that we can get a chest and biceps workout in. There will be no post tomorrow but I will put tomorrow's workout here today!

Active Rest Day Today:
AbMat Crunch, 50 repetitions
Foam Roller Work

Workout Tomorrow:
Warm-Up: One minute each.
Jumping Jack
TRX Chest Press
Ball Slam
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 30 repetitions
(Primary Muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 75 repetitions
(Primary Muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Curl, 50 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Toes to Bar, 30 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Couple of Days!!

Well Fed and Leg Day

I wanted to make a pitch for a great book that I recently purchased. It is called Well Fed: Paleo Recipes for People that Love to Eat. I am not 100% paleo by any stretch of the imagination, but these recipes are very easy, there are step-by-step instructions and are very tasty. Last night we had the Ginger-Lime Shrimp and it was fantastic. The best part of the book in my opinion is the idea of prepping what you can ahead of time so that when you are busy and in a rush for dinner you can still make something delicious and healthy.

Today's quote is from Dave Barry:

"Eating rice cakes is like chewing on a foam coffee cup, only less filling."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Barbell Good Morning, 40 repetitions
AbMat Crunch, 50 repetitions
Standing Broad Jump, 15 repetitions
Weight Training:
Front Squats, 50 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, Vastus medialis, intermedius, and lateralis)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 75 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 20 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Sleeping Well, Shoulders and Triceps

The whole idea of doing a total number of repetitions versus a number of sets with a designated number of repetitions has proven to be very challenging. It has been good to mix up our routine and push ourselves. The added bonus is that I have been sleeping like a log!

Today's quote is from Leonardo da Vinci:

"A well-spent day brings happy sleep."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jumping Jack
Triceps Push-Up
Bicycle Abdominal Crunches
Weight Training:
Landmine Jammer (Each side then two handed), 60 repetitions
(Primary muscles worked: Anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Five sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
AbMat Abdominal Crunch, 20 repetitions
(Primary muscles worked: Rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Medicine Ball Push-Up, 20 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
Dumbbell Triceps Kickback, 20 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 15 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Washington Sports and Back Day!

It is actually a nice time of year to be a Washington DC area sports fan. The Wizards won game one in Toronto, Scherzer got his first victory as a National's starter, the Capitals are tied with the Islanders 1-1 in their first round series and the Orioles have a winning record, in second place behind the Red Sox. It is good to get a good dose of hometown sports positivity before the Redskins take the field again. I am usually optimistic though and look forward to the draft and the future.

Today's quote is from Lyndon B. Johnson:

"Yesterday is not ours to recover, but tomorrow is ours to win or lose."

Workout: Back
Warm-Up: Perform each exercise for one minute each to complete a set. Three sets total with no rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Ball Slam
Weight Training:
Deadlift (Sumo or Conventional), 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 50 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 55 total repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
5m Rope Climb, 10 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris, lower trapezius)
Bicycle Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Active Rest Day!!

Today was a relaxing day of having breakfast with friends, celebrating a friend and co-worker's 35th birthday, getting together with buddies online and cooking a batch of Scotch Eggs. It feels good to take a break from the weights and recharge a bit.

Active Rest Day:
Abdominal Crunches with the AbMat, 50 repetitions
Foam Roller Work

Have a Great Day!!

Pushing Things in a New Way, Chest and Biceps

Today we are going to mix up our routine a little bit by simply shifting the way we look at our training routine. We will do a warm-up, that won't change. The change will come when we break the sets and repetitions model. On a typical day we would put a prescribed weight on the bar for bench press and do something along the lines of five sets of five repetitions. Today, we are going to do a lot of our typical exercises but get rid of the sets. Instead of doing five sets of five we are simply going to do a total number of repetitions, in this case 30. We may end up doing a set of six or seven and then need to break. That set may be followed by four or five repetitions. There will be no prescribed number, but you you will finish when you complete those 30 total repetitions. More pushing, more power, more physicality.

Today's quote is from Gregg Popovich:

"No physicality, no win."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Ball Slam
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Typical 5x5 Weight, 30 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Push-Up, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Bicep Curls, 60 total repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 55 total repetitions per side
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers, 15 repetitions per side between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Baseball, Basketball and Leg Day

Even if you are like me and are a huge fan of the NFL, this is a good sports time

of year: The Masters just wrapped up, he MLB has started, and the NBA playoffs are about to kick off. My only issue with the MLB and NBA is the length of the season. The NBA plays 82 regular season games and the MLB goes for almost double that at 162 games. At 16 games the NFL is able to keep my apparently very limited attention span. I mean, it is hard to get worked up about the Nationals dropping two out of three games in Boston when there are still 153 games left?!

Today's quote is from Bill Veeck:

"There are only two seasons - winter and Baseball."

Workout: Legs

Warm-Up:

Jump Rope, 1 minute

36" Box Jumps, 15 repetitions

Weight Training:

Front Squat, 5 sets of 6-10 repetitions

(Primary muscles worked: Rectus femoris, gluteus maximus, vastus medialis, intermedius and lateralis)

Romanian Deadlift, 5 sets of 10 repetitions

(Primary muscles worked: Biceps femoris, gluteus maximus)

Weighted Calf Raise, 5 sets of 15-20 repetitions

(Primary muscles worked: Gastrocnemius, soleus)

25m Weighted Sled Push, 5

(Primary muscles worked: Rectus femoris)

25m Side Step with Resistance Band, 5

(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Boston Strong Two Years Later, Shoulders and Triceps

I still find it hard to believe that it has already been two years since the Boston Marathon bombings. A despicable and cowardly act that injured hundreds and killed three innocent people, including a child. In the end, I believe that the Tsarnaev brothers will get what they deserve. The younger brother, Dzhokhar Tsarnaev ran over his brother Tamerlan in a stolen SUV while trying to escape Boston police. Now, Dzhokar faces the sentencing portion of the trial for his life. After being convicted on Federal charges, it will be decided whether he will be put to death or spend the rest of his life rotting in a cell. And, despite their attack, the Boston Marathon will be run again.

Today's quote is from David "Big Papi" Ortiz:

“All right, Boston, this jersey that we wear today, it doesn’t say ‘Red Sox.’ It say ‘Boston.’ We want to thank you, Mayor Menino, Governor Patrick, the whole police department for the great job that they did this past week. This is our fucking city, and nobody’s going to dictate our freedom. Stay strong. Thank you.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total. No rest between exercises or sets.
Heavy Rope Whip
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shoulder Shrugs, 5 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 10 repetitions per side
(Primary muscles worked: Anterior deltoids)
Barbell Abdominal Roll Out, 10 repetitions
(Primary muscles worked: Rectus abdominis, anterior deltoids, pectoralis major)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Barbell Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 15 repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Brady's First Pitch?! and Back Day!

The Red Sox beat the hell out of the wounded Nationals in Fenway yesterday. Fortunately, there was one bright note for Washington fans and average guys everywhere. Tom Brady came out to throw the first pitch. The guy that can thread a tight spiral to Gronk between two defenders would have completely beaned a left handed batter with the junk he delivered to the plate! If not for Poppy's quick reactions the ball would have rolled to the backstop. Don't quit your day job, Tommy.

Today's quote is from Julia Stiles:

"I was gonna throw the first pitch at a Mets game, but there was a rain delay. So I'm waiting for it to stop, and the team's manager, Willie Randolph, comes by. Now he's already intimidating to begin with. But he comes over to me and says, 'If you screw this up, they will boo you.' And I said 'Thanks.'"

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twist
TRX Rows
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 5 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Hanging Toes to Bar, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis, iliopsoas)

Have a Great Day!!

Young Men Doing the Right Thing, Chest and Biceps

The sports news today is splattered with Jordan Spieth crushing the Master's course at Augusta and winning the Green Jacket at 21 years old. A guy who doesn't drop F-bombs when he screws up a shot but rather sincerely says things like, "Gosh darn it". It seems that maybe the next battle in golf will be Rory vs. Jordan.

However, also in the news is Johnny Manziel coming out of a long stint in rehab. A guy that when he left, it was all about him. I am hoping that after being in a detox facility, he has realized that as a NFL quarterback he has a lot of other people counting on him. And not just the players... the Cleveland fans and community. It will be interesting to see what happens to "Johnny Football" this season.

Today's quote is from Charlie Sheen:

"Slash sat me down at his house and said, You've got to clean up your act. You know you've gone too far when Slash is saying, Look, you've got to get into rehab."

Warm-Up: Perform each exercise for one minute.
Jumping Jack
Barbell Good Morning
Laying Medicine Ball Chest Pass
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 2-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dips, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 5 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Concentration Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Rest from the Weights!

Today is a great day to recover after a good week of hard weight training. Going to ride the spin bike and make some pork shoulder!

Active Rest Day:
Spin Bike HIIT, 30 minutes

Have a Great Day!!

Medicine in the Wild and Leg Day

I can finally sit down and type up a blog entry that isn't just listing a workout! I have been a bit busy wrapping up a semester group and preparing another course to go to the field. The normal 5:30pm workouts have been recently punted to start at 7:30pm and by the time I am done with them I am wiped out! Today I have a bit of time while the hard working Operations staff here at NOLS Southwest issue the students gear and pack their rations for the field.

The courses that are here right now are the Medicine in the Wild students. Third and fourth year medical students who come and get a Wilderness Upgrade for Medical Professionals and then go on a multi-week backpacking expedition in the Gila Wilderness. During that trip they go through various medical exercises as well as first-aid scenarios. Part of the instructor team is an emergency room resident chosen by the Harvard Medical School to help prepare the students for residency and share with them how the NOLS core curriculum is valuable as future residents.

Today's quote is from Hippocrates:

"Walking is man's best medicine."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Lateral Lunge
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Back Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
50m Sled Drag, 3 repetitions
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3 repetitions
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Glute/Hamstring Developer, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Quick Shoulder and Triceps Post

Another big day at work and a later night workout sooooo... just a quick post. I will try to do a better job tomorrow.

Workout: Shoulders and Triceps
Warm-Up:
Heavy Rope Whip, one minute followed by one minute rest. Five sets total.
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Barbell Shoulder Shrug, 5 sets of 10-15 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Overhead Dumbbell Triceps Extension, 10-12 repetitions
Medicine Ball Triceps Push-Up, maximum repetitions to failure

Have a Great Day!!

A Quick Back Day Post

I had a very busy day at work today, so I am going to just do a quick post and hit the hay.

Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
Bicycle Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Wrapping Up a Semester, Chest and Biceps

The NOLS Spring Semester in the Southwest heads back today after completing the independent student expedition portion of their course. It will be great to see these students again and reflect on how far they have come from their beginning in mid-January. A new set of wilderness stewards turned loose on the world. A new set of students that have experienced places that need their protection. If you waited around long enough, one or two may show up here in a few years to be NOLS Instructors themselves. That is the impact that Wilderness can have on unplugged people.

Today's quote is from Will Wright:

"I find it refreshing to unplug from it for a while. You kind of forget how deeply you get embedded in it."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total. No break between exercises. One minute break between sets.
Weighted Dip (body weight +35 lbs.), maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up (body weight +50 lbs.), 15 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Axle Bar Curl, 5 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Fat Grip Dumbbell Hammer Curls,  5 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers between each of the above sets, 15 repetitions each
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

The Bracket was Close But Coach K Does it Again!!

Last night's NCAA Championship Game was a fantastic event. In the end Duke broke my bracket during the final game of the season. Like it was hard to bet against Tom Izzo at Michigan State, I really should have stuck with Coach K. Coach K with over 1000 wins, 5 national titles and coaching USA basketball has to make him one of the best coaches of all time. A well deserved victory for the Blue Devils.

Today's quote is from Mike Krzyzewski:

"To me, teamwork is the beauty of our sport, where you have five acting as one. You become selfless."

Workout: Legs
Warm-Up:
Spin Bike HIIT, 30 minutes
Weight Training:
Circuit Training: Perform each exercise with an 85 lbs. barbell in order to complete a set. Three sets total. No rest between exercises with a two minute break between sets.
Back Squat, 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
25m Walking Lunges
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
Weighted Calf Raise, 35 repetitions
(Primary muscles worked: gastrocnemius, soleus)
Romanian Deadlift, 15 repetitions
(Primary muscles worked: Biceps femoris)
Bicycle Abdominal Crunch, 75 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Team Excellence, Shoulders and Triceps

Growing up in the Washington DC area, my family rooted for the University of Maryland in college basketball. Last night, I unfortunately watched the Maryland Women's Basketball Team get dismantled by the UCONN Women's team. There is no shame in that of course, the Huskies are the latest dynasty in women's basketball that for me started with Pat Summitt at Tennessee who won a total of eight national championships. This morning I heard on the radio that the UCONN women's starting five players scrimmage against eight defenders?! That is awesome! Gino Auriemma has developed a team that plays as a team... they understand what excellence is and demolish their opponent every time they step onto the court.

Today's quote is from Geno Auriemma:

“Monday we start the whole process over again; Monday, we start the chase – I call it the chase. Somebody sent me a pretty good Lombardi quote recently. It said, ‘Perfection is unattainable, but if you chase perfection you’ll catch excellence.’ So the chase starts, and some people just get tired of the chase. Some don’t even start the chase. Some start it, realize they can’t catch it and they just stop. What I’ve been trying to teach my players all along is that’s the fun part – knowing that you can’t get to that and you’re going as hard as you can to get there anyway.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Kneeling Diamond Push-Up
TRX Reverse Shoulder Fly
Heavy Rope Whip
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Weight Training:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Alternating Front Dumbbell Raise, 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)

Dumbbell Shoulder Shrug, 20 repetitions

(Primary muscles worked: Trapezius, rhomboids, levator scapulae)

Weighted Keg Push Press, 3 sets of maximum repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, intermedius, and medialis)
Axle Bar Skull Crusher, 3 sets of 8-12 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Undefeated Does Not Equal Perfect and Strongman Back Day

The bracket remains intact!!

I rode the Spartans as far as I could but I had them losing to Duke... and Duke really blew them out by 20 points?! But, the evening really belonged to Wisconsin who ended the perfect run of the Kentucky Wildcats. 

Many of the Kentucky players did not shake hands with the Wisconsin players that had beaten them. The thing that really stood out to me though was at the post game interview. One of the Harrison twins of Kentucky dropped a racially charged expletive regarding Frank Kaminsky of Wisconsin. It is important to remember that these guys are 18-21 years old, but a display of good sportsmanship when beaten by a better team shows a lot of character. That comment was classless and told me a lot about the person.

Today's quote is from Kareem Abdul-Jabbar:

"A lot of young players don't really know much about the history of the game and a lot of them are missing out on what the game is all about, especially the whole concept of sportsmanship and teamwork."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Step-Up
Trunk Twist
Barbell Good Morning
Landmine Torso Twist
Bicycle Abdominal Crunch
Weight Training:
SISU Warhammer Swing, 5 sets of 15 repetitions per side
Tire Flip, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5
Fat Grip Dumbbell Snatch, 5 sets of 2-5 repetitions
100m Farmer's Carry, 3

Have a Great Day!!

Active Rest Day!

Today is the weekly day away from the weights. A lot of the regular workout participants are scattered doing various jobs today, so it only seemed logical. We will be back at it tomorrow with a strongman back day!

Active Rest Day:
Spin Bike HIIT, 30 minutes

Have a Great Day!!

Doing the Things That Need to be Done, Chest and Biceps

I have decided the type of people that I like most in the world: I like people that see the things that need to be done and they do them. They take initiative, they work hard and they do the job, no matter what it is... to move things forward.

Today's quote is from Walt Disney:

"The way to get started is to quit talking and begin doing."

Workout: Chest and Biceps
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 4-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 5 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:  Perform each exercise to complete a set. Three sets total.
Axle Bar 21 Curl
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

The Beginning of the End and Leg Day

We had a very nice cookout tonight as we prepare to send off one of the significant others of one of our in-town employees. It is just the beginning of the end as our season starts to wind down here at NOLS Southwest. A few more courses to come and go and it will be May in no time at all. Our folks will scatter to different corners of the globe for the summer and hopefully most folks will return in the fall.

Today's quote is from Winston Churchill:

"Now this is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning."

Workout: Legs
Warm-Up: Perform each exercise for one minute.
Jump Rope
Step-Up
Calf Raise
Air Squat
Bicycle Abdominal Crunch
Weight Training:
Split Squat, 5 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, intermedius and medialis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Barbell Weighted Calf Raise, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Heavy Sled Push
(Primary muscles worked: Rectus femoris)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!

Quick Shoulder and Triceps Post

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
TRX Reverse Fly
Heavy Rope Whip
Kneeling Diamond Push-Up
Abdominal Bicycle Crunch
Weight Training:
Barbell Push Press, 5 sets of 2-10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Medicine Ball Triceps Push-Up, 3 sets of maximum repetitions

Have a Great Day!!