Turning Off the Phone and a Quick Chest and Biceps Post

Today the NOLS Southwest Instructor Course comes back from their climbing camp and with that, our last course of the season will be home. With all of our courses out of the field we can finally turn off our evacuation phone that has been on since our first course rolled out of the driveway in January!

We will have an end of season party tonight to celebrate so we are having a morning workout this morning. Just a quick post and then I am out the door to hit it!

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
TRX Chest Press
Lightweight Dumbbell Hammer Curl
AbMat Abdominal
Weight Training:
Bench Press, 5 sets to include a one repetition maximum
Dip, 5 sets of maximum repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Axle Bar 21 Curl, 3 sets
Captains of Crush Grip Trainer, one set of 15 repetitions between each of the above sets

Have a Great Day!!

Doing the Things That Need to be Done, Chest and Biceps

I have decided the type of people that I like most in the world: I like people that see the things that need to be done and they do them. They take initiative, they work hard and they do the job, no matter what it is... to move things forward.

Today's quote is from Walt Disney:

"The way to get started is to quit talking and begin doing."

Workout: Chest and Biceps
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 4-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 5 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:  Perform each exercise to complete a set. Three sets total.
Axle Bar 21 Curl
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Inside Out, Chest and Arms

In a couple of very surprising moves, the Ravens traded away the rock of their defense Haloti Ngata for a number of draft picks and the Redskins quietly signed Stephen Paea from the Bears, staying mostly out of the big splash free agency headlines. The Ravens get a pass from me for trading away Ngata simply because Ozzie Newsome has proven that he can trade away real stars and somehow come out on top and remain competitive year in and year out. The 'Skins get no such pass.

Today Terrence "Pot Roast" Knighton is visiting the Redskins. If they sign him, they will be following the best rule of rebuilding a franchise... From the inside, out. Of course they tried that once with Albert Haynesworth, didn't they?!

Today's quote if from my brother Kevin:

"I feel calm and relaxed with a real GM running the show.  I would love to see the picture of Snyder bound and gagged in a closet with the Redskins 1 private jet grounded.  What a friggin' pleasant change of pace."

Workout: Chest and Arms
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
300m Shuttle Run
Medicine Ball Chest Pass
Dumbbell Hammer Curls
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Weighted Dip, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Push-Up, 5 sets of 25 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!