Working Out Today, Resting and Driving Tomorrow

We had a great lifting session today. Tomorrow I will be driving our Semester on the Borders as they transition from their backpacking section to their climbing section. Being on the road for a day means no lifting, so tomorrow will be the rest day from the weights.

Warm-Up:
Ball Slam, 3 sets of 15 repetitions
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Triceps Lock Off, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10 repetitions
Triceps Cable Pushdown, 3 sets 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Cable Triceps Kickback, 3 sets 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions

Have a Great Day!!

The Goodbyes Begin and the Workout

The season here at NOLS Southwest does not end until the second week of May but I am already saying goodbye to folks that I may not see again. It is not easy but I am hoping that someday I will see a lot of these folks again. NOLS has a big gravitational pull.... just when you think you have made it out of its orbit.... the school can pull you back in. But, that is a good thing. People come back to the NOLS so often because it is a great place to live and work. Maybe the "goodbyes" are just "See ya' laters"?

Warm-Up: Complete the two exercises in order to complete a set. Two sets total. No rest between exercises.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 3 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Straight Arm Lat Pulldown, 3 sets of 8-10 repetitions
Bent-over Dumbbell Row, 3 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 4-6 repetitions
Super Set: Perform the next two exercises in order to complete a set. Two sets total. No rest between exercises.
Sumo Deadlift to High Pull, 10 repetitions
Hanging Knee to Chest, 20 repetitions

Have a Great Day!!

Quick Workout Post

Busy day today. Just going to post the daily workout.

Warm-Up: Perform each exercise in order for one minute to complete a set. two sets total. No rest between sets.
Jump Rope
Hand Release Push-Up
Abmat Sit-Up
Weight Training:
Bench Press, 5 sets of 5 repetitions
Reverse Grip Axle Curl, 3 sets of 8-10 repetitions
Weighted Dip (Bodyweight +25 lbs.), 3 sets of maximum repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Dumbbell Fly, 10 repetitions
Barbell Wrist Curl, 15 repetitions

Have a Great Day!!

Coming Down to the Wire in the Bracket Challenge and the Workout!!

Only one number one seed left with UNC currently playing Notre Dame. If the Tar Heels can hold on, Rebecca will still be in the lead with 22 points overall compared to 20 points for both me and our friend. BUT, all of Rebecca's team will be out of the tournament with three games remaining. Coming down to the wire.

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Squat
Barbell Good Morning
Prisoner Lunge
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 5 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
25m Sand Bag Walking Lunge
Bodyweight Calf Raise, 35 repetitions
AbMat Sit-Up, 40 repetitions

Have a Great Day!!

Husky Ridiculousness and the Workout

I have been watching the Men's NCAA tournament and the games have been unbelievably close. A game between say a number one seeded team versus a number five seeded team have been going down to the wire... often times with a buzzer beating basket. Then there is the Women's NCAA Tournament. I just dropped in on the UCONN Huskies versus the Mississippi State Bulldogs. Now a real bulldog may put up a good fight against a real husky.... but this basketball game got out of hand quickly.... 61-12 at the half?!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Wraparound
PVC Passthrough
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Push-Down, 3 sets of 8-10 repetitions
Barbell Shoulder Shrug, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between each exercise.
Dumbbell Side Raise, 15 repetitions
Alternating Dumbbell Front Raise, 15 repetitions per hand
AbMat Butterfly Sit-Up, 35 repetitions

Have a Great Day!!

Well THAT Makes it Real and the Workout

There is nothing that will make impending life changes hit home more than seeing the job you are currently working in posted as available?! My very thoughtful boss did let me know that the email would be coming out.... but it is still quite a wake up call. I think I applied for five jobs today?!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Trunk Twist
Barbell Good Morning
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Super Set: Perform each of the next three exercises in order to complete a set. 3 sets total. No rest between exercises.
Kettlebell Swing, 10 repetitions
Landmine T-Bar Row, 10 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

Clawing Back to Health and the Workout!

My body is finally turning the corner on this illness I have had. I didn't have any of the crazy fluctuations between sweating and chills and I was finally able to eat a big dinner. Fighting back!

Today's workout was way mellow as I ease back into the workout routine... starting back at the top of the order with chest and arms. Just happy to WANT to workout again!!!

Warm-Up:
Hand Release Push-Up, 3 sets of 10 repetitions

Weight Training:
Bench Press, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions

Super Set: Perform the next two exercises in order to complete a set. Three sets total. No rest between exercises.
Dumbbell Fly, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions

Dips, 3 sets of 15 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand after all of the above sets.

Have a Great Day!!

Going Down.... For Real!!

I love where I live and work but there are times where it has its draw backs. I briefed an instructor that came in from Belize who was ill followed by a woman that stepped off a plane from Hong Kong sick. Consequently I am now sick in our communal living situation.

These are the days that you chalk up as lost days on the workout and rest to get back to 100%.

Have a Great Day!!

Crushing Team Chipper for Time

We try to mix up our traditional lifting routine with some metabolic conditioning every once in a while. Today we cranked out a rough leg based team chipper!! Have fun with that!

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between exercises or sets.
Jump Squat
AbMat Sit-Up
Metabolic Conditioning Team Chipper for Time: One athlete performs a 500m row while the other athlete performs the following exercises. Once the 500m row is complete the athletes switch. Every 500m the athletes switch until all repetitions are complete. When repetitions are complete stop the stopwatch.
Back Squat 95#, 300 repetitions
Romanian Deadlift 95#, 300 repetitions
Standing Weighted Calf Raise 95#, 300 repetitions
Mobility:
200m Slow Walk
Quadriceps, Hamstring and Calf Stretches
Curl Up in Fetal Position in a Pool of Your Own Sweat

Have a Great Day!!

Middle Tennessee Blue Raiders with the Biggest Upset Yet

I am not sure where the Blue Raiders' upset win over Michigan State ranks in the history of basketball but it has to be pretty high. Many people, including Dick Vitale picked the Spartans to win it all. I personally think that the 1983 NC State Wolf Pack win over the "Phi Slamma Jamma" of Houston that included future NBA stars Hakeem "The Dream" Olajuwon and Clyde "The Glide" Drexler is the biggest upset. Mostly that is because it was for the championship.... The Blue Raiders over the Spartans is right up there though.

Warm-Up: Perform the rope whips for one minute then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
Strict Overhead Barbell Press, 5 sets of 5 repetitions
Triceps Push Down, 5 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Landmine Jammer, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Medicine Ball Push-Up, 15 repetitions
Front Plate Raise, 15 repetitions

Have a Great Day!!

Match Day, Rest Day!!

Today we went down to the University of Arizona for Match Day.... and we found out that we are headed to the University of Tennessee at Chattanooga for Rebecca's emergency medicine residency program! We are really excited... this was Rebecca's first choice and we are really thrilled to be heading back east for the next three years!

No weights or exercise today. Complete rest day!!

WUUUUU-Shock and the Workout

Just a quick post after a long day. Purdue let me down but the Shockers of Wichita State may pull off a bonus win for me.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 3 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 rounds

Have a Great Day!!

NCAA Tournament and The Daily Workout

It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Crunch

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets 8-10 repetitions
Weighted Dip (Bodyweight +25lbs.), 5 sets of maximum repetitions

Superset: Perform each exercise in order to complete a set. No rest between exercises. 
Dumbbell Renegade Row, 15 repetitions
AbMat Sit-Up, 30 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets

Have a Great Day!!

Nice Work Ohio and the Daily Workout

Pretty psyched for John Kasich's win in his home state of Ohio. The guy may never get the nomination for the GOP but he has been the only person that has stuck to a positive campaign. While others have been inciting violence against protestors exercising their First Amendment rights, Kasich remains positive in his message. Of course, that is why he will never get elected. The same cannot be said for Marco Rubio who went off script, negatively attacked Donald Trump and in the end lost his home state of Florida.... badly. Now his Presidential run is over.

Three people at tonight's workout and all three racked up personal bests on the 25m Weighted Sled Push!!! 

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Prisoner Step-Up
AbMat Sit-Up
Weight Training:
50m Weighted Sled Drag, 3 rounds
Back Squat, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sandbag Walking Lunge, 3 rounds
25m Weighted Sled Push, 5 rounds

Have a Great Day!!

Tomorrow Will be an Interesting Day in U.S. Politics and the Workout

Tomorrow's primary votes around the country will be very interesting. In the last week there has been a lot of unrest at political rallies and a lot of accusations flying around about who or what is responsible for that unrest. It makes me feel sad for our country when I see violence at political functions. One thing that I have always been proud of as an American is when the balance of power shifts and one party or person unseats another... the changing of the political guard happens peacefully. We will see what happens tomorrow.

Warm-Up: One athlete performs the carry while the other does the sit-ups and then switch to complete a round. Four rounds total.
200m Bottoms Up Kettlebell Carry
AbMat Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Push Down, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Kneeling Cable Crunch, 3 sets of 20 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Front Plate Raise, 15 repetitions
Close Grip Bench Press, 15 repetitions
Bicycle Crunch, 30 repetitions

Have a Great Day!!

Rest Day from the Weights

Today is the first rest day after returning from the field... everything is a bit sore and a well needed rest from load bearing exercises comes today!

Rest Day:
Rowing Machine Steady Pace Cardio, 25 minutes
Foam Roller Work

Have a Great Day!!

UVA vs. UNC and the Workout

I asked my buddy who is a Duke fan who he was pulling for in the ACC Championship Game: UVA or UNC?! I knew exactly what his answer would be... "UVA. I hate them less."

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest.
Jumping Jack
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets 1-5 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 5 sets 4-8 repetitions
Dumbbell Pullover, 3 sets 5-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Cannonball Pull-Up, maximum repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

The Fastest College Mile, a Real Team Player and the Workout

I heard a great story today about Izaic Yorks of the University of Washington who ran the fastest mile by a college athlete ever: 3:53?! As crazy fast as that is, he will not be competing in the individual mile at the NCAA championships this weekend. You see, Yorks committed to running in the Distance Medley Relay (DMR) with his teammates. If Yorks ran the individual mile, he would need to run a preliminary qualifying round prior to the DMR and that would jeopardize his teams chances at winning a national title. When asked by his coach if he wanted to compete in the individual race Yorks responded, "I was just, no way. I want to do the DMR. That is what I told these guys I would do. And I am gonna stick to that word." Awesome.

Warm-Up:
1000m Row
Weight Training:
Bench Press, 5 sets 2-10 repetitions
Chin-Up, 5 sets of maximum repetitions
Dumbbell Fly, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions
Super Set: Perform the following two exercises in order to complete a set. Five sets total. No rest between exercises.
Weighted Dip (Bodyweight +35lbs.), maximum repetitions
AbMat Sit-Up, 25 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!

Leg Day!!

Just a quick post on tonight's first leg day after coming back from the river trip.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between exercises.
20" Box Jump
AbMat Sit-Up
Alternating Prisoner Lunge
Weight Training:
Back Squat with a Stall at the Bottom, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 10 repetitions
25m Weighted Sled Push, 5 sets
100m Farmer's Carry, 5 sets

Have a Great Day!!

The Gloves Are Off in Miami and the Workout

Bernie and Hilary are going at it tonight. It seems that with Sanders winning in Michigan, Clinton is going after him. Hilary seemed to get the loudest applause for bashing the Castro regimes for suppressing freedom of speech. Bernie got rousing applause with his closing remarks addressing the discrepancy in wealth between the average American and the top 1% of this country and addressing campaign finance reform. Pretty bruising but at least they were addressing the issues.... not talking about spray tans and hand size?!

Warm Up: Perform each exercise in order for one minute each to complete a set. 3 sets total with no rest.
Heavy Rope Whip
PVC Passthrough
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest. Five sets total for time.
Barbell Ground to Overhead, 15 repetitions
Diamond Push-Up, 20 repetitions
Front Plate Raise, 15 repetitions
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Who Are All of These Crazy People and the Workout

I went down the river for a couple of weeks and came back to the political primaries. Ignorance is truly bliss. I don't know what exactly I was expecting to come back to, but I can't decide whether I should be impressed that Trump keeps winning or if I should be appalled?! The guy is a megalomaniac who has no serious policies that I have heard. What it does speak to is how tired people are with politics as usual. People are so fed up that they are willing to elect a lunatic with no political platform, who has been paying politicians for decades?! Weird.

Warm-Up:
Turkish Get Up, 3 minutes continuous
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flip, 4 repetitions
Weight Training:
Deadlift, 5 sets 1-4 repetitions
Kettlebell Swing, 3 sets of 15 repetitions
Fat Grip Dumbbell Snatch, 5 sets of 1-3 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict, No Kip Wide Grip Pull-Up, maximum repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

First Post Back: Chest and Arms

Just got back from another great NOLS trip down the Rio Grande. I am always impressed and inspired by the Big Bend area of Texas. Amazing stars and sleeping next to a river have a way of making you feel very small.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Barbell Curl
AbMat Butterfly Sit-Up

Weight Training:
Bench Press, 5 sets of 6-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of 4 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Barbell Wrist Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete set. Five sets total. No rest between exercises.
Dip, 15 repetitions
Dumbbell Renegade Row, 15 repetitions

Have a Great Day!!