Last Post 'til Mid November!! Leg Day!!

Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up

Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3

Have a Great Few Weeks!!

Redskins: That Was Miraculous. Rest Day

I have never been so bummed out by the first half of a Redskins game. I have become resigned in the fact that the 'Skins are probably going to win five games this season and I had counted the Tampa Bay Buccaneers as one of those potential five wins. When they went down 24-0 I was sure that it was over. The fact that they came back and won that game is a miracle. You never see Kirk Cousins like this!!! Kirk deserves to be fired up after that come from behind win! Still....Five win season and I will be happy.

My partner returned late Saturday night from a month long medical school away rotation in the DC area. Sunday was the rest day from weight training and we just relaxed and took the dog on a walk. It was good to move, even a little bit but give the body a break from the weights. Back to the workouts today!!

Sunday Rest Day:
Walked with the Dog, 3.5 miles

Have a Great Day!!

Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

Mini Rescue Mission and the Workouts Today

The evening workout got postponed when we had to do a mini rescue of one of our co-workers this evening. She went on a planned 22 mile run that should have ended at at around 4:30pm. She called after taking a bit of wrong turn and ran 30 miles and was hoping to get a ride home. We hopped in a truck and drove 45 minutes one way up Reddington Pass. Fortunately, we found her just after dark and rolled back to do a quick workout.

Morning Circuit: Perform each exercise for one minute each. 5 sets total. No rest between sets.
Hand Release Push-Up
Sandbag Ground to Overhead
Bicycle SIt-Up
Sumo Deadlift to High Pull

Evening Weight Training Superset: Perform each exercise in order to complete a set. Three sets total.
Bench Press, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions
Wrist Rollup, 4 repetitions

Have a Great Day!!

Tuesday: Mother Nature Said "Rest" and Wednesday: Legs

Tuesday afternoon and Wednesday morning Mother Nature unloaded some pretty impressive rainstorms along with lightning and thunder. The storms turned our outdoor workout area into a giant puddle so we called it at around 6pm on Tuesday and cancelled the Wednesday morning circuit. Today we had a great evening weight training session.

Evening Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Weighted Standing Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
25m Walking Overhead Plate Lunge
Hanging Knees to Chest, 15 repetitions

Have a Great Day!!

Quick Post of Daily Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Renegade Dumbbell Row
TRX Row
Barbell Push Press
AbMat Sit-Up
Dumbbell Side Raise
Front Plate Raise

Evening Weight Training:
Strict Overhead Barbell Press, 5 sets of 10 repetitions
EZ Bar Skullcrushers with Close Grip Press, 5 sets of 10 and 15 repetitions respectively

Have a Great Day!!

Nauseating Loss at Michigan and The Sunday Workout

Yesterday's Michigan loss to Michigan State was the worst loss I have seen in college football. The Auburn return of a missed field goal to beat Alabama in the Iron Bowl was bad... but it felt good to watch Saban's jaw hit the turf. Yesterday was just ugly and sad... unless you are a Spartan's fan.

Warm-Up:
400m Jog
Hanging Knees to Chest, 15 repetitions
Air Squat with one second stall at the bottom, 20 repetitions
Hamstring Stretch
Strength Training:
Sumo Deadlift, 5 sets of 3 repetitions. Two minute rest between sets.
Metabolic Conditioning: 3 Rounds for Time
SISU Warhammer Swing, 10 repetitions per side
Tire Flip, 3 repetitions
100m Cannonball Farmer's Carry
Cool-Down:
200m Walk
Mobility:
PVC Trunk Twist
Hamstring Stretch

Have a Great Day!!

Saturday Workout Post

Quick post on the workout for Saturday.

Warm-Up:
Turkish Get Up, 2 minutes continuous
PVC Wrap Arounds, 10 repetitions
PVC Pass Throughs, 10 repetitions
AbMat Sit-Up, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Incline Wide Grip Parallette Push-Up, 3 sets of 20 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets

Have a Great Day!!

My Buddy at the Big House and Friday's Workouts

I have gotten some great texts from my buddy who was working on some structural projects at Wrigley Field this week and then headed to the Michigan vs. Michigan State football game today. He is a huge Michigan fan which is great but I still think the Sparty "Power Breakfast" ESPN commercial is one of my favorites of all time. Though I am a bit torn, in support of my friend I have to say, "GO BLUE!"

Morning Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
KB Goblet Squat
Barbell Good Mornings
AbMat Sit-Ups
Overhead Plate Lunges
Box Jump
Calf Raise

Evening Weight Training:
Back Squat, 5 sets of 10 repetitions
Stiff Leg Deadlifts, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No Rest between exercises.
50m Weighted Sled Drag
25m Weighted Sled Push
AbMat Sit-ups, 50 repetitions

Have a Great Day!!

Really Good Pitching Tonight and Steady State Cardio Day

Zack Greinke vs. Jacob deGrom: The best pitching that has been seen in a make or break MLB playoff game in a long time. With that said it is already 2-1 Dodgers! Today is a day off from the weights and will just be a steady state cardio spin. Back at the lifting tomorrow!!

Steady State Cardio:
Spin Bike, 30 minutes

Have a Great Day!

Quick Post of the Day's Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Hand Release Push-Up
AbMat Sit-Up
Barbell Thruster
Renegade Dumbbell Row
Wall Ball Rotational Toss

Evening Three Person Team Workout: 20 minutes AMRAP (Count the total number of push press repetitions for the team). Each athlete will start on one of the exercises. One athlete will perform the row and then rotate to the next exercise. Each member will continue rotating until time has expired.
300m Row 
AbMat Sit-Ups
Barbell Push Press, 95 lbs. 

Have a Great Day!!

Democrats are Nice People and the Daily Workouts

The first Democratic Presidential Debate revealed one big difference from the Republicans: They aren't a bunch of hateful crazy people. They were polite, they did not insult women, immigrants or people of different religions. Whether you agree with their politics or not, they were very nice and addressed the issues instead of bashing each other. It was pretty refreshing.

Morning Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Overhead Plate Lunge
GHD
Prisoner 20" Box Step Up
AbMat Sit-Ups
Air Squats
Calf Raises

Evening Weight Training:
Wide Grip Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Redskins: Competitive But Still Losing. Workouts of the Day

It seems like other teams have figured out how to beat the Redskins: Load up the box and stop the run. Force Kirk Cousins to beat you. Depending on which Cousins shows up will determine the outcome of the game. Pick 6 in overtime..... Bad Cousins.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Dumbbell Side Raise
KB Swing
Rotational Wall Ball Toss
Heavy Rope Whip

Evening Weight Training:
Dumbbell Chest Press, 5 sets of 4-10 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Weighted Dip (Bodyweight +35 lbs.), 3 sets of maximum repetitions
Concentration Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, one set of 15 repetitions after each of the above sets

Have a Great Day!!

Rest Day

Took the day to rest and recover. It was pretty relaxing and even though the Redskins lost today, it is apparent that the 'Skins are going to be competitive this season. It seems that Snyder is finally listening to people who actually know a thing or two about football. Now if he would only listen to the people who are telling him to change the team's name?!

Have a Great Day!!

Secret to a Redskins' Win Tomorrow and the Workout of the Day

Here is the formula for success for the Redskins to upset the Falcons tomorrow: 1) Multiple drives that are run heavy and take 10+ plays per drive, eating the clock. 2) Pot Roast and the rest of the Capital Punishment unload on Matt Ryan all game long. If Matt Ryan has time he is going to hit Julio Jones early and often and he will have 1,000,000 receiving yards tomorrow. And that is how the 'Skins will lose the game.

Warm-Up:
400m jog
15 Air Squats with Stall for one second at the bottom
Strength Training:
Back Squat, 5 sets of 4-10 repetitions
Metabolic Team Training:
20 minutes AMRAP: Count the number of Wall Ball Shots and meters rowed.
One athlete rows 500m
Other athlete does Wall Ball Shots with a 20# ball
When 500m row is complete switch places. Rinse, repeat.
Cool-Down:
400m walk
Mobility:
Quad and Hamstring Stretches

Have a Great Day!!

Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!

Bit of a Crazy Day

I woke up at the Gila Cliff Dwellings in New Mexico and drove our NOLS Lightweight Backpacking course back to the NOLS Southwest base so that they could wrap up their course. Made it back in time to quickly eat lunch and then go to the dentist to have an old filling replaced. Debriefed the students and their experience and now have paperwork to read for the instructor debrief tomorrow. A bit of a whacky day.

Today's post has Tuesday's morning circuit training as well as tonight's weight training session.

Tuesday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Bench Hop Over
Barbell Good Morning
AbMat Sit Up
Squat Jump
Calf Raise

Wednesday Evening Weight Training:
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Bench Press, 10 repetitions
EZ Bar Curl, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Ups, 15 repetitions
Dumbbell Hammer Curls, 10 repetitions with each hand
100m Farmer's Carry

Have a Great Day!!

Rainy Morning and the Workouts of the Day

We all woke up to a cool morning rain. We workout outside as a group so the morning circuit was cancelled today. I hopped on the spin bike for some morning interval training. On top of that, my weight training partner is off doing a drive in southwest Texas so the evening training was a little different as well. Different but quite effective.

Morning Workout:
HIIT Spin Bike, 20 minutes

Evening Workout:
Warm-up:
400m Jog
10 PVC Passthroughs
10 PVC Wrap Arounds
65 AbMat Sit-Ups
Workout: AMRAP 12 minutes
Repetitions 3, 6, 9, 12... And so on
Clean & Jerk with a 135# Barbell (Barbell starts from the floor for each repetition)
Medicine Ball Push-Ups
Cool-Down:
200m Slow walk
Mobility:
Triceps and Shoulder Girdle Stretches

Have a Great Day!!

Rest Day But the 'Skins Made it Feel Like a Cardio Day?!

Rested from working out today and watched a bunch of football. Amazingly, the Redskins were able to comeback and beat the Philadelphia Eagles. It was a game that could have gone either way. They put the ball in Kirk Cousins' hands and he came up big for the victory! The Redskins' defense also had a very good game, especially their defensive front seven.

Have a Great Day!!

Cardio Output Day

I am going to take the next two days off from the weights. Today is a steady state, cardio output day. Tomorrow will be a total day off from exercise day of rest.

Cardio Output:
Rowing Machine, 30 minutes

Have a Great Day!!

Friday Night in America, Another Mass Shooting and the Workouts of the Day

Mass shooting in Oregon. The most disappointing and disturbing thing about America is that we continue to do nothing about these. I honestly gave up after Sandy Hook. Our government is obviously powerless against lobbyists with as much money as the NRA. Embarrassing.

It was a bachelor night in Tucson with my partner gone on an away rotation for medical school. My friend, co-worker and workout partner lifted, ate dinner, drank a beer, had some gelato and watched the "Black List" 'til I couldn't keep my eyes open. "Friday Night in America".

I recently bought a set of CFF "Pit Bull" Monster Grip Cannon Balls. We used them in tonight's workout with some pull-ups and we girth hitched them to some dumbbell handles and used them for some pretty brutal farmer's carries.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Calf Raise
Box Jump or Prisoner Step Ups
GHD
AbMat Sit-Ups
Lateral Lunge

Evening Weight Training:
Cannonball Pull-Ups, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 6-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Atlas Stone lift to 48" Platform, 5
100m Cannonball Farmer's Carry, 3

Have a Great Day!!

Thank You Mike Tomlin and the Daily Workouts

I would personally like to thank Coach Mike Tomlin for giving the Baltimore Ravens hope for the rest of their season. Going for it multiple times on 4th and short with an older, less capable Mike Vick in as your quarterback?!I get it, Scobee was not kicking well tonight but, man,,, they could have put a nail in the Ravens' coffin as a division rival.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Barbell Overhead Press
Push-Ups with Dumbbell Renegade Row
AbMat Sit-Ups
Rotational Wall Ball Toss
Heavy Rope Whips

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Biceps Curls, 3 sets of 10 repetitions
Incline Parallelette Push-Ups, 5 sets of 15 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Captains of Crush Grip Trainers between each of the above sets

Have a Great Day!!