The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good!
Warm-Up:
Heavy Rope Whip, 5 sets of 1 minute each. One minute rest between sets.
Weight Training:
Strict Overhead Barbell Press, 5 sets of 1-5 repetitions
Triceps Dip, 5 sets of 20 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Tricep Extension, 3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 8-10 repetitions
Have a Great Day!!
In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!"
Warm-Up:
Ball Slams, 5 sets of 1 minute each. One minute rest between sets.
Hanging Knees to Chest, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform
50m Weighted Keg Carry
50m Cannonball Farmer's Carry
Have a Great Day!
Just a quick listing of today's workout:
Warm-Up:
Jumping Jack, 50 repetitions
Hand Release Push-Up, 20 repetitions
AbMat Sit-Up, 75 repetitions
Weight Training Circuit: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions
EZ Bar Curl, 10 repetitions
Rotational Wall Ball Toss, 15 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per side
Have a Great Day!!
I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird.
Warm-Up:
Jump Rope, 1 minute
AbMat Sit-up, 2 minutes
Wall Ball Toss, 3 minutes
Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 sets
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 sets
Have a Great Day!!
I really do love Thanksgiving. I know that history has started to show that we put a little bit more into the holiday than the pilgrims actually did.... but hey they were just happy to survive! Certainly our meal will be much more lavish than whatever game they scared up to put on the table and a pile of root vegetables! The thing I like most about it is this: If I cannot be with my actual family than I am glad to be here with my friends and co-workers at NOLS Southwest. There really are no better, hard working people I know. Tomorrow will be a day off from the weights but, but I will do some sort of cardio work. In the mean time I will think of a list of things to be thankful for!
Warm-Up:
Jumping Jacks, 50 repetitions
Burpees, 10 repetitions
PVC Passthroughs, 10 repetitions
PVC Wraparounds, 10 repetitions
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions with a one rep max attempt
Skullcrushers, 3 sets of 8-10 repetitions
Barbell Shrugs, 3sets of 8-10 repetitions
Overhead Triceps Extensions, 3 sets 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
AbMat Sit-Ups, 100 repetitions
Have a Great Day!!
Pretty much exercised, ate dinner and passed out last night. Just a quick post of last night's exercises... two of us suffered through this forearm/grip strength crusher!
Warm-Up:
Steady State Rowing Machine, 20 minutes
Weight Training:
Barbell Snatch, 5 sets if 1-2 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Dumbbell Pullover, 8-10 repetitions
Hanging Knees to Chest, 20 repetitions
100m Farmer's Carry
Have a Great Day!!
Tonight is a big game in the AFC with the Pats playing the Bills. The Baltimore Ravens seem to have made a deal with the devil a few years back to win the Superbowl and now it is time for payback: Flacco tears his ACL and MCL and Forsett breaks his arm. Season done. At this point in the season it is often the team that is the least injured that will go all the way.
Warm-Up: Perform each exercise in order to complete a set. 4 sets total. No rest between sets.
400m Run
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions
Weighted Dip Bodyweight +35lbs., 5 sets maximum repetitions
Fat Grip Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Have a Great Day!!
Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal.
Warm-up:
Spin Bike HIIT, 20 minutes
Weight Training:
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Barbell Good Morning, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10
25m Overhead Plate Walking Lunge, 3 sets
Have a Great Day!
Today was one of the most beautiful weather days! For all of the brutal summer days that we deal with here in the Sonoran Desert there are real gems that make it all worthwhile. Today was one of those days: Sunny and in the mid-70s!
Today I continued the lighter weight, higher repetition weight training as I get back to daily weight training. Tomorrow is leg day and I will continue to proceed lightly. On Monday I will begin the heavier weights once again!
Warm-Up:
Heavy Rope Whip, 3 sets 1 minute each. 1 minute rest between sets.
Weight Training:
Barbell Clean and Jerk, 3 sets of 10 repetitions.
Medicine Ball Push-Up, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Have a Great Day!
Rebecca left at 4am for residency program interviews the morning I returned from the field. That will make it about a month since we have seen each other. Ocho and I will pick her up at the Tucson airport tonight at midnight. It will be good to have our little family all together again!
Today I threw together a back circuit that ended up being pretty intense. My guess is that if I had done this workout prior to going to the field it would not have been too bad. After three weeks of not hitting the weights, it was pretty rugged.
Warm-Up:
Jump Rope, 1 minute
Back Circuit: Perform each exercise in order to complete a set. Three sets total. 30 seconds rest between sets.
Barbell Sumo Deadlift to High Pull (95#), 10 repetitions
Wide Grip Pull-Up, 10 repetitions
Bent-Over Dumbbell Row (78.5#), 10 repetitions per side
Hanging Knees to Chest, 15 repetitions
Have a Great Day!!
It is good to be back in Tucson after working a three week contract on the river section of the NOLS Fall Semester in the Southwest. Those students got a great trip down one of the most beautiful rivers in America and learned more about the U.S./Mexico border than most of the people running for President in 2016!
Today's workouts were light and not too intense as I ease back into workouts after my field contract. Steady rate cardio and low weight with high repetition weight training. i will kick up the intensity again starting next week.
Morning Workout:
Steady Rate Rowing Machine, 30 minutes
Evening Weight Training:
Bench Press, 3 sets of 10 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Dips, 3 sets of maximum repetitions
AbMat Sit-Ups, 100 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets
Have a Great Day!!
