Hockey Purists Breathe a Sigh of Relief and a Rest Day

The Chicago Blackhawks put a whoopin' on the Anaheim Ducks last night in Game 7 of the NHL Western Conference Finals. With the victory, one of the "Original Six" moved on to the Stanley Cup Finals and hockey purists everywhere and fans of the movie "Slap Shot" breathed a collective sigh of relief. If the Blackhawks would have lost, that would have meant we would have had some type of "Disney-esque" finals with a team from Florida and California playing for Lord Stanley's Cup?! The Hanson Brothers would have been pissed!

Today's quote is from Allan F. Nichols:

"[Raises his glass in a toast] Hell, here's to the Sunshine State!"

Active Rest Day:
Walk the Dog
AbMat Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Quick Cardio Post

Today is a day off from the weights. It is however a cardio training day and we will do some hard interval training.

Workout: Cardiovascular Training
Warm-Up:
Spin Bike, Light spin for 5 minutes
Workout:
HIIT Spin Bike, Two minutes of maximum effort standing out of saddle, two minutes easy spin in the saddle. 8 sets total.
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

FIFA (LOL) and a Full Body Workout

Amazing, fourteen people under Sepp Blatter, current President of FIFA have

been indicted or have made a plea to keep from getting arrested for allegedly taking part in a racketeering, wire fraud and money laundering conspiracy. FIFA is known for its blatant, systematic corruption and it has been Blatter that has been at the helm of the association since June of 1998. It will be amazing to see him re-elected today after the events of the last few days. When he survives this, it will just be another example of money being more potent than morality. "The beautiful game' indeed.

Today's quote is from David Hume:

"The corruption of the best things gives rise to the worst."

Workout: Full Body

Warm-Up: Perform each exercise for one minute each.

Jump Rope

Trunk Twist

Barbell Good Morning

AbMat Crunch

Weight Training: 60 seconds between set.

Deadlift, 4 sets of 6-8 repetitions

(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)

Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions

(Primary muscles worked: Latissimus dorsi, teres major and minor, infraspinatus)

Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions

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

Seated One Armed Dumbbell Shoulder Press, 4 sets of 8 repetitions

(Primary muscles worked: Deltoids)

Fat Grip Dumbbell Hammer Curls, 4 sets of 8 repetitions

(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Pretty much the whole darn thing?!)

Have a Great Day!!

Adam Silver's Dream Comes True, CW-X Pro Shorts and the 10,000m Day!

Well Adam Silver got what I am sure was his ideal situation: Cavaliers versus the Warriors in the NBA Finals. MVP Stephen Curry versus LeBron for the championship. This year's NBA darlings in the "Dubs" versus one of the most polarizing, loved/hated players in any sport. And who can forget the city of Cleveland? They have not won a professional championship since the Browns won the NFL Championship in 1964! That is pre-Superbowl?! I think that it will be a great series if they all survive. I can't remember any NBA playoffs that have been this brutal since Bill Laimbeer and "The Bad Boy" Pistons teams were just beating the crap out of people. Klay Thompson took a knee to the head last night that would have impressed Jackie Chan!

I also wanted to take the time to talk about a great piece of clothing that I have been using lately, the CW-X Men's Pro Shorts. The Pros: Great compression shorts that support all of the muscles from the waist to the top of the knee, but put a lot of extra support on the groin muscles and the hamstrings. The combination of warmth, compression and added support are just great. The Cons: They are well built, but I am a little tough on shorts. The outer flat stitching throughout can get warn through abrasion from constant use and abuse (i.e. Atlas stone lifts where the stone is in the lap briefly). I will often wear other shorts over them to protect them. Overall impression though is fantastic!

Workout: Cardio
Rowing Machine, 10,000 meters.

Have a Great Day!!!

Is That a Light at The End of the Tunnel or LeBron?

Well it is damn impressive. This will be LeBron James' FIFTH straight NBA Finals. I think the most amazing thing is that he has done it with a decimated Cavs team and a bunch of players that were cast off from other places. Kyrie Irving? Hobbled. Kevin Love? Gone. J.R. Smith? The Knicks' cast-off? Really? Are we really talking daily about Matthew Dellavedova? Barring a miraculous Rockets comeback, it will be the power and drive of LeBron James versus the grace and smooth shooting stroke of Stephen Curry. "The Beard" may have other plans, however.

Today's quote is from LeBron James:

"I will guarantee that we will play our asses off in the finals."

Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work
Weight Training: 60 seconds rest between sets
Box Jump (Bodyweight +20lbs.), 4 sets of 8 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris, rectus femoris, vastus intermedius, medials, lateralis, gastrocnemius, soleus)
T-Bar Landmine Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Back Squat with Heavy Chains, 4 sets of 8 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris, rectus femoris, vastus intermedius, medials, and lateralis)
Weighted Push-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Overhead Dumbbell Triceps Extension, 4 sets of 8 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Fast Twitch Training Day!!

Today the workout is going to be short but sweet.... and by sweet I mean a hard work phase for ten seconds followed by 50 seconds of rest. The rest period is pretty damn long for the amount of work done, so that ten seconds of work has to be really, REALLY hard. This will focus on the Anaerobic-Alactic energy pathway with the idea of increasing the density of mitochondria in your fast twitch muscle fibers. These are the muscle fibers that are great at creating short bursts of speed or power but fatigue very quickly.... hence the rest between sets.

Today's quote is from Muhammad Ali:

"I'm so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark."

Workout: Anaerobic-Alactic Training Day
Warm-Up:
Rowing Machine, 10 minutes
Workout:
20lbs. Slam Ball Slam, 20 sets: 10 seconds of work, 50 seconds rest

Have a Great Day!!

Memorial Day, The Wounded Warrior Project and the Murph WOD

Today is Memorial Day. A day that most folks will spend cooking out or jumping into the community pool that just opened up.

I would however encourage everyone to take some time and reflect on the brave men and women of our armed forces who have gone off to war and either never returned, returned in a coffin or returned with a terrible life altering disability... sometimes these are dramatic and visible like burns or amputations. I think though that it is also important to remember that many of our brave men and women who went off to fight for our country have deep wounds that people may never see... traumatic brain injuries or post traumatic stress disorder. If you have the means and can find a little bit of extra money, please give. Any amount will help. I just gave $20 at Wounded Warrior Project.

It is often times easy to forget that we still have people fighting overseas. We still have people on the ground in Afghanistan, we are conducting raids into Syria and the bombing runs continue in Iraq. Please remember them today and if you are so inclined, pray for their safe return home.

Today's quote is from Francis A. Walker:

"We come not to mourn our dead soldiers, but to praise them."

Workout: Murph WOD, Named for Navy SEAL Michael Murphy
Warm-up:
Walked with the dog for a half mile doing high knee lifts and kicks
WOD: I do these in order. No mixing it up as a circuit. I personally think this is meant to torch you with 300 squats just before the final run. Shoot for under one hour.
1 Mile Run
100 Pull-Ups (Sorry crossfitters, no kipping. Do real pull-ups)
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major, and minor)
200 Push-Ups (No kneeling, damn it!)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
300 Squats
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, intermedius, and medialis)
1 Mile Run

Have a Great Day!!

Active Day of Rest in Preparation for Memorial Day

Today is an active day of rest, eating well and hydrating. I am going to roll out some sore muscles and not hit the weights at all. Tomorrow is Memorial Day and I will do the same thing I did last year: The Murph WOD.

Active Rest Day:
Some walks around the base with the dog.
Foam Roller Work

Have a Great Day!!

Beautiful Tucson and Strongman Saturday

Today it is supposed to be a high of 79 degrees fahrenheit in Tucson with crystal clear blue skies and no humidity to speak of. It is days like today that you love this place... next weekend it will be over 100 degrees! That is what summer is like here....

Today's quote is from Russell Baker:

"Ah, summer, what power you have to make us suffer and like it."

Workout: Full Body
Warm-Up:
Spin Bike, 10 minutes
SISU Warhammer Swing, 15 repetitions per side
Weight Training: 90 seconds rest between sets.
Atlas Stone Lift to 48" Platform, 4 sets of 1 repetition
(Primary muscles worked: Erector spinae group, biceps femoris)
Tire Flip, 4 sets of 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, intermedius and medialis)
100m Farmer's Carry, 4 sets
(Primary muscles worked: Full body but a lot of flexor carpi radialis, ulnaris and trapezius)
Weighted Dip (Bodyweight +50lbs.), 4 sets of 5 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
25m Weighted Sled Push, 4 sets
(Primary muscles worked: Rectus femoris)
100lbs. Weighted Keg Overhead Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids)

Have a Great Day!!

Cooking Out vs. Barbecue and Cardio Day

This is probably the weekend, more than any other in the United States when the outdoor grill gets fired up. Maybe the 4th of July competes.... but regardless, there are going to be lots of folks cooking outside over the next three days. One thing that drives me nuts is how people interchange the words "cookout" and "barbecue". When someone invites me to a "barbecue" and I show up and there are hot dogs and hamburgers... well, I just feel let down. Now, I love hot dogs and hamburgers... but when those are cooked on a grill, that is a "cookout". "Barbecue" involves beef, chicken or pork with either a rub or some type of sauce. Just sayin'...

Today's quote is from Chris O'Donnell:

"I would be in Italy working on a film, longing for something simple - like, God, I would just kill to be sitting at a barbecue having a beer right now.'

Workout: Cardio
Rowing Machine, 48 minutes
AbMat Crunches, 50 repetitions
Foam Roller Work

Have a Great Day!!

Tonight's Top 10 List and a Full Body Workout

Last night was an end of an entertainment era with the end of Dave Letterman hosting Late Night. You can say that he isn't as funny as he once was, you can still think that he is hilarious... the thing that Dave was, he was successful. Dave hosted the tonight show for 33 years!! To be able to do comedy, in the high pressure setting of television, night after night for 33 years is insane! If nothing else, no matter what you think of his comedy... you have to respect him for his longevity. Happy retirement Dave!

Today's quote is from David Letterman:

"I had no idea this thing was televised. Boy, is my face red."

Workout: Full Body
Warm-Up: 
Rowing Machine, 10 minutes
Weight Training: 90 seconds rest between each set
Bench Press, 4 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Craft: Ah, Forget About It and Cardio

First, Robert Craft said the Patriots would not fight whatever punishment that the NFL handed down for "Deflate-Gate". Then the punishment came down and after he picked his jaw up off the floor he decided that he was pissed and spent a lot of time and it seems lawyers' billable hours preparing for a fight. THEN, Craft and Goodell "hugged it out on a couch"(?!) at the NFL owners' meetings and Craft decided that this whole thing just needed to go away and he would again... not fight the league's imposed penalty?! And just when you thought you were done hearing about deflated balls... Tom Brady filed for an appeal. Thanks for the effort Bob.... but this isn't going away for a while.

Today's quote is from Woody Allen:

"I'd call him a sadistic, hippophilic necrophile, but that would be beating a dead horse."

Workout: Cardio
Spin Bike, 46 minutes with heart rate at 130-150 beats per minute
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

How Time Flies and Back to a Full Body Workout

It is sometimes hard for me to grasp that in a year I will be moving on to the next part of my life, potentially away from NOLS. We will see where residency takes us, but it is pretty likely that we will not be staying in Arizona. I for one get excited about change... I am just surprised at the speed that it is coming!

Today's quote is from Donald Fagen:

"When you get a groove going, time flies."

Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Weight Training: 90 seconds between each of the following sets
Front Squat, 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, lateralis and gluteus maximus)
One Arm Dumbbell Bent Over Row, 4 sets of 4-6 repetitions
(Primary muscles worked: Latissimus dorsi)
Stiff Legged Deadlift, 4 sets of 6-8 repetitions
(Primary muscles worked: Erectus spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 6-8 repetitions
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus medialis, intermedius and lateralis)
Barbell Hip Thrust, 4 sets of 10 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wrist Roll-Up, 4 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Studying and Active Rest

Today is my scheduled active rest day and it will be a heavy study day for the personal trainer certification. After one week of the new full body training I feel quite good even with the more intensive focus on the cardio-respiratory training. Today will be eating healthy, hydrating and maybe doing a little foam roller work. Lots of dog walking! I will be ready to hit the full body workout again hard tomorrow.

Active Rest Day:
Mellow Dog Walking
Foam Roller Work

Have a Great Day!!

Quick Cardio Post

Doing a lot of running around and chores today so a real quick post.

Workout: Cardio
Spin Bike, 46 minutes with heart rate at 130-150bpm
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Well at Least I Still Have the Nationals and a Full Body Workout

It looked like Paul "The Truth" Pierce had hit his THIRD clutch three pointer in the series against the Atlanta Hawks to tie game six as time expired. If you had to pick one word that has described Paul Pierce and his career, it is clutch. But sometimes being clutch is not enough. The TRUTH was that instant replay revealed the ball still touching the tips of Pierce's fingers as time expired, eliminating the Washington Wizards from the NBA playoffs. That means the Caps and the Wizards are out.... all I can say right now is how about those Nationals?!

Today's quote is from Nate Silver:

"People attach too much importance to intangibles like heart, desire and clutch hitting."

Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Ball Slam
AbMat Abdominal Crunch
Weight Training:
Sumo Deadlift, 4 sets of 5 repetitions, 90 seconds rest between each set
(Primary muscles worked: Erector spinae group, biceps femoris)
Incline Dumbbell Press, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Split Squat, 4 sets of 8-10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, and lateralis, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Barbell Hip Thrust, 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Push-Up (body weight +50lbs.), 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

The Thrill is Gone and Cardio Day

I don't know anyone that isn't somewhat sad at hearing that B.B. King has passed away at 89 years old. Talk about someone that is truly American?! Riley B. King, later to be "Blues Boy King" and even later to be B.B. King was a pioneer in a music genre that was purely American in its roots. Growing up and working on a cotton plantation in Mississippi, B.B. would then play his guitar on the street corners at night. Little did anyone know that one day he would be ranked #6 on Rolling Stone Magazine's Top 100 guitarists of all time... and of the five above him: Jimi Hendrix, Eric Clapton, Jimmy Page and Keith Richards... all have said that B.B. King was instrumental in them developing their own style of playing. If you want to see a person that is truly happy doing the one thing that he loves... check out the video of B.B. playing When Love Comes to Town with U2. I hope that he will be buried with "Lucille" his Gibson ES-355 with the maple neck. R.I.P.

Today's quote is from B.B. King:

"Everybody wants to go to Heaven, but no one wants to die to get there!"

Workout: Cardio
Rowing Machine with HR at 130-150 bpm, 44 minutes
Bicycle Crunches, 50 repetitions
Foam Roller Work

Have a Great Day!!

"Same ol' Caps" and Full Body Workout

The Washington Capitals did it again. They lost in a playoff game seven after taking a 3-1 lead in the best of seven series against the New York Rangers. Besides the fans, the person who this really leaves a mark on is Alex Ovechkin. Ovie has been one of the most dominant players in the world of hockey, yet he carries with him the playoff monkey on his back. After being picked first overall in the 2004 NHL draft, the dream of the Capitals winning their first Stanley Cup came with Ovechkin. However, after qualifying for the Stanley Cup playoffs 25 times, the championship drought continues even with the impressive skills of Ovechkin. Like all of the greatest athletes, in the end Ovie will be judged, fair or not on whether he has hoisted the championship trophy.

After the first full body workout, the 60 second rest between sets seemed really inadequate. Being a new program and figuring things out as I go, I am bumping up the rest between sets up to 90 seconds. We will see how that works out.

Today's quote is from George Carlin:

"Just cause you got the monkey off your back doesn't mean the circus has left town."

Workout: Full Body
Warm-Up: Perform each exercise in order for one minute. 15 seconds between each exercise.
Jump Rope
Heavy Rope Whip
AbMat Abdominal Crunch
Heavy Rope Whip
Weight Training:
Bench Press, 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Yogi and Cardio

Yogi Berra turned 90 years old yesterday. As a person that follows sports, appreciates sportsmanship, always pulls for the underdog and hell... puts a daily quote in his blog... I love Yogi Berra. When you watch him in his prime, Yogi seems pretty small in stature but his skill and enthusiasm are undeniable. One of the greatest catchers of all-time,  Yogi won the American League Most Valuable Player award three times and 10 championships!  Yogi  played in 14 World Series and was an 18 time All-Star. Happy Birthday, Yogi.

Today's quote is of course from Yogi Berra:

"So I'm ugly. So what? I never saw anyone hit with his face."

Workout: Cardio
Spin Bike, maintain heart rate between 130-150 bpm, 40 minutes
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Eight Weeks of Change and a Full Body Workout

Today is the first day of a new routine that I am going to try for about eight weeks. We will see how long these workouts take, see how the addition of longer periods of cardiovascular work impact my overall performance and mood. My goals are to continue to improve my strength and power and potentially lose some weight. I will not only focus on a new workout routine, but also try to focus on my diet and overall nutrition and hydration. Hydration has never been a major issue, but the summer is coming to Tucson!!

Today's quote is from John F. Kennedy:

"Change is the law of life. And those who look only to the past or present are certain to miss the future."

Workout: Full-Body
Warm-Up: Perform each exercise in order. No rest between exercises.
Jumping Jack, 50 repetitions
SISU Hammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Barbell Front Squat, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, gluteus maximus)
One Armed Bent Over Dumbbell Row, 4 sets 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Latissimus dorsi)
Stiff Leg Barbell Deadlift, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Hip Thrust, 4 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions, 60 seconds between sets
(Primary muscles worked: Gastrocnemius, soleus)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets.
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Caps: Consistency is Not Always a Good Thing and Trying Something New

The Washington Capitals. Sigh. The only thing that the Caps have been consistent at is losing in the playoffs. For a couple of decades now they have done nothing but disappoint. Game 7 has moved back to New York and even my die-hard fans back home in the DC area have said that they cannot watch.

Now that I am going to working out on my own for a while I am going to mix things up and throw in more cardio as well as full body workouts with a couple of days of rest. I think that it is often a good move to switch up workouts to break out of routine and make more substantial gains. We will see where things go! Because yesterday was a heavy leg day and I am going to start a full-body routine tomorrow, today will be an active rest day.

Today's quote is from Bruno Mars:

"Music is not math. It's science. You keep mixing the stuff up until it blows up on you, or it becomes this incredible potion."

Active Rest Day:
Spin Bike, 20 minutes
AbMat Crunches, 50 repetitions
Foam Roller Work

Have a Great Day!!

Last Workout Together 'Til September and Leg Day

It has been a fantastic season of training with lots of folks reaching their personal goals. Today is the last day that we will all workout as a group. It will be a great workout but I will be a little bummed when it is over. I will also take on one of the more challenging things to do with training for the rest of the summer: Training on my own.

Today's quote is from Adrian Belew:

"My favorite puzzle is trying to work out the parts myself, after all it is a solo effort."

Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Step-Up
Barbell Good Morning
Trunk Twist
AbMat Abdominal Crunch
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
36" Box Jump, 15 repetitions
(Primary muscles worked: Almost all muscles used in hip and knee extension and ankle plantarflexion!)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Don't Forget Mom, Shoulders and Triceps!!

Mother's Day is right around the corner! Do something to make sure Mom knows that you are thinking about her: Send flowers, make a phone call, swing by and see her, take her to dinner.... or all of the above?!

Today's quote is from George Washington:

"My mother was the most beautiful woman I ever saw. All I am I owe to my mother. I attribute all my success in life to the moral, intellectual and physical education I received from her."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Fat Grip Dumbbell One Arm Clean to Press, 5 sets of 1-5 repetitions
(Primary muscles worked: This is a full body exercise to get the weight from the floor to shoulder, shoulder to overhead press!)
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Axle Bar Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Triceps Extension, 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 25 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)

Have a Great Day!!

Friday, Wrapping Up the Season and Back Day!!

We are totally done now. The last instructor team has debriefed their course, the "Shot Ski" has come and gone with a blur and we start packing up and rat-proofing vehicles for the summer today. It was a great season, some in-town staff have left for good but most will be migrating out of here for the summer and returning in September!

Today's quote is from Yo Yo Ma:

"I think anybody who goes away finds you appreciate home more when you return."

Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Morning
Pull-Up Bar Hang
AbMat Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 5 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)

Have a Great Day!!

Rest Day!!

We finally wrapped up our season yesterday and had an end of season blow out. Today is a rest day to recover. Have a great day and I will be back tomorrow.

Turning Off the Phone and a Quick Chest and Biceps Post

Today the NOLS Southwest Instructor Course comes back from their climbing camp and with that, our last course of the season will be home. With all of our courses out of the field we can finally turn off our evacuation phone that has been on since our first course rolled out of the driveway in January!

We will have an end of season party tonight to celebrate so we are having a morning workout this morning. Just a quick post and then I am out the door to hit it!

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
TRX Chest Press
Lightweight Dumbbell Hammer Curl
AbMat Abdominal
Weight Training:
Bench Press, 5 sets to include a one repetition maximum
Dip, 5 sets of maximum repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Axle Bar 21 Curl, 3 sets
Captains of Crush Grip Trainer, one set of 15 repetitions between each of the above sets

Have a Great Day!!

Revenge of the Little Guy and Leg Day

I love that the guys that are making a big splash in the NBA playoffs are the "little guys": Stephen Curry and Derrick Rose. I mean, you can count Curry's dunks on one hand ALL SEASON?! In fact, Stephen Curry won the NBA MVP award last night and is just dancing around defenders and draining impossible 3-pointers. Steph has just enough time to enjoy his trophy and then get back to work to play the Memphis Grizzlies. Enjoy the quality of the play of the little guy!

Today's quote is from John Wooden:

"It's the little details that are vital. Little things make big things happen."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Step-Up
AbMat Abdominal Crunch
Weight Training:
Front Squats, 5 sets of 10-15 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, and gluteus maximus)
GHD, 5 sets of 15 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 5
(Primary muscles worked: Rectus femoris)
100m Farmer's Carry, 5
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Things are Getting Ridiculous, Shoulders and Triceps

Religious fanaticism meets boneheads in Texas?! I am not saying that it is right by any means, but is anyone in the world surprised that some folks showed up to shoot up the "Draw the Prophet Muhammad" contest outside of Dallas? Drawing the Prophet Muhammad is considered blasphemy in Islam, so some ass hat thought it would be a good idea to hold a contest doing just that at a COMMUNITY CENTER in Garland, Texas? You can't make this stuff up. It would be funny if folks didn't have to DIE because of the stupidity and bigotry?! Some genius journalist called the contest "controversial". No kidding.

Today's quote is from Kareem Abdul-Jabbar:

"I've always tried to stay out of the fray and not be an object of controversy."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Lightweight Dumbbell Side Raise
Lightweight Alternating Dumbbell Front Raise
TRX Triceps Extension
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus intermedius, medialis, lateralis)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, rhomboids, levator scapulae)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Medicine Ball Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Dumbbell Kickback, 15 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Medicine Ball AbMat Soccer Throw Crunch, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Well at Least the Nats Won and a Back Workout

Yesterday was a really big sports day and all of the participants I was pulling for lost... except for the Washington Nationals who pulled off a 1-0 win behind Gio Gonzalez's great pitching. Ocho Ocho Ocho finished 14th in the Kentucky Derby (Had to root for this horse because of the dog...), Manny Pacquiao lost to Mayweather in a rather dull fight that I am glad I didn't spend $100 on, the Caps lost in game 2 to the Rangers and the Spurs lost to the Clippers in game seven to be eliminated from the NBA playoffs. Well, today is a new day!!

Today's quote is from Theodore Roosevelt:

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total.
Heavy Rope Whip (20 sec. on left foot, 20 sec. on right foot, 20 sec. on both feet)
AbMat Abdominal Crunch
Weight Training:
20 lb. Squat to Ball Slam, 3 sets of 15 repetitions
(Primary muscles worked: This is a dynamic full body exercise)
100 lb. Keg Load on to 48" Platform, 3 sets of 5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
5m Rope Climb, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, lower trapezius)

Have a Great Day!!

Seasonal Goals and a Chest and Arms Circuit

It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.

Today's quote is from Henry David Thoreau:

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch

Have a Great Day!

Quick Leg Post

It was a very long day of work today but we still got in a great leg workout. At this point I am just going to make a quick post. I will do better tomorrow.

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
AbMat Abdominal Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Super Set: Perform each exercise in order with no rest, to complete a set. Three sets total.
Weighted Calf Raise, 20 repetitions
Weighted Glute Hamstring Developer, 15 repetitions
25m Side Step with Resistance Band

Have a Great Day!!