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!!
The NOLS Semester on the Borders arrived and spent the afternoon in their Wilderness First Aid class. They seem to be good folks who have come from all over the United States for this course. I spent part of the evening going through our "policy talk" with the students which includes all of the various ways that a student can be expelled from their course. We have a strict no tobacco policy and one of the students handed me the cigarettes that they brought with them as they try to quit cold turkey. Best thing that could ever happen for them.
Today's quote is from Larry Hagman:
"But there is no withdrawal, but with tobacco there is terrible withdrawal, it is almost impossible for a lot of people. I did , I went cold turkey, they never had any patches in those days but grass was not difficult, alcohol not difficult, but tobacco - oh my god."
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Anterior, posterior and lateral deltoid)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, anterior deltoid, supraspinatus, and trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
It has rained everyday in the Washington DC area since we arrived three days ago. It doesn't really bother me that much, but when you are a desert dog it isn't easy. We found Ocho in the desert and he has lived in the desert for all of his life. We do make forays to other climates like our holidays in DC, but for the most part he has been used to the desert. When most of your day is spent laying in the driveway, watching for intruders and enjoying 350 days of sun a year, three days of rain is a big deal. It will be nice when the Och can get even a glimpse of the sun again.
Today's quote is from Henry Wadsworth Longfellow:
"Into each life some rain must fall."
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 30 repetitions in each direction out to the side, in front and overhead
Weight Training:
Dumbbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Dumbbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Diamond Triceps Push-Up, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
Today I am going to make a quick post and just line out the workout for the day. Doing a bit of running around taking care of the facility: Cleaning, recycling, taking care of the compost. Just doing my part to keep things from falling apart while everyone else is away.
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 150 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10
(Primary muscles worked: Lateral deltoids, supraspinatus, tapezius)
Alternating Front Dumbbell Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Superset:
Overhead Dumbbell Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Barbell Push Press, 5 sets of 2-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae
Have a Great Day!!
The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.
After spending a great weekend with friends back east I am back to the daily exercise.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Have a Great Day!
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!
