Showing posts with label
Landmine single arm lateral jammers.
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Showing posts with label
Landmine single arm lateral jammers.
Show all posts
We spent part of our day today preparing for a local celebration of the 50th anniversary of the Wilderness Act of 1964. I am going to encourage everyone out there to get out this weekend and go to your public lands, go to a local wilderness area, find the places where the wild things in your area hang out!
Today's quote is from Maurice Sendak, Where the Wild Things Are:
"Let the wild rumpus start!"
Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Jumping Jacks, 50 repetitions
15m Shuttle Run, 5 repetitions
TRX Reverse Flies, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 8-10 repetitions
Superset:
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Dumbbell Overhead Triceps Extensions, 3 sets of 8-10 repetitions
Evening Session: With a lightweight dumbbell perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Side Dumbbell Raise, 10 repetitions
Alternating Front Dumbbell Raise, 10 repetitions
Overhead Dumbbell Press, 10 repetitions
Dumbbell Shoulder Shrugs, 10 repetitions
Have a Great Day!
Today I had my last workout with a co-worker and friend for at least a little while. It is hard to find good people to workout with. People that are committed, work hard, and have fun. People that turn what could be a daily grind of exercise into something to look forward to at the end of a work day. My buddy has gotten a great work opportunity back east in Virginia and will be headed there this week. I am sure that we will see each other again in the not so distant future.
Today's quote is from Christa McAuliffe:
"I really don't want to say goodbye to any of you people."
Workout: Shoulders and Triceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 8-10 repetitions
Shoulder Shrugs, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 1-6 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Superset Skull Crushers with Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 10-15 repetitions
Have a Great Day!
Tomorrow the sixteen new NOLS students will head off on their three month adventure into the wilderness of the American southwest. It is always fun to watch NOLS semester students get ready for their first trip into the field. Tomorrow they will ride out and spend two weeks backpacking in the Gila and Aldo Leopold Wilderness. And if all goes well I will meet them all for their river trip down the Rio Grande!
Today's quote is from Aldo Leopold:
"Conservation is a state of harmony between men and land."
Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Seated Military Press, 5 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions
Evening Session:
Warm-Up: Perform each set in order.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Push Press, 3 sets of 1-5 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions
Landmine Single Arm Lateral Jammers, 3 sets of 10 repetitions
Have a Great Day!
It is so classic. After working a NOLS course, coming back to lifting is always a bit rough. A NOLS course is a physical endeavor, but for me as a paddler it is often a lot of light to moderate exercise over the course of an eight hour day. And certainly living outside also takes a bit out of you.
But, coming back to an intensive weight training regimen and getting back into it is always a bit painful. Poking my chest with my finger, I can feel the muscle soreness from a workout two days ago. We jokingly call this soreness feeling a bit "pec-ish". Hopefully I will be able to walk tomorrow after my leg workout?! The soreness is of course normal, expected and evidence that I indeed worked hard the other day.
Today's quote is from Aeneas Williams' NFL Hall of Fame induction speech from yesterday:
"Begin with the end in mind. Die empty."
Weight Training: Shoulders and Triceps
Seated Dumbbell Press
Alternating Front Dumbbell Raise
Side Dumbbell Raise
Captains of Crush Grip Trainers
Dumbbell Kickbacks
Diamond Triceps Push-Ups
Overhead Triceps Dumbbell Extensions
Barbell Shoulder Shrugs
Barbell Push Press
Barbell Triceps Skull Crushers
Abdominal Crunches
Circuit Training: Do each exercise in order to complete one set. Three sets total.
Heavy Rope Whips, 100 repetitions
Barbell Clean to Press, 5 repetitions
Landmine Single Arm Lateral Jammers, 10 repetitions per side
Have a Great Day!
