The NOLS Southwest Spring Semester starts on Monday. Their proctor arrives tonight and begins preparing for three months in the southwest wilderness with 14 students whose average age is 20 years old. The grand adventure that is NOLS continues.
Today's quote is from Christopher McCandless:
"The very basic core of a man's living spirit is his passion for adventure."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions (The fifth repetition of each set should be very challenging.)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Have a Great Day!!
We are officially ready for students to arrive here at NOLS Southwest. Maps have been folded, classes have been planned, gear has been pulled... now we just need them to arrive. It will be exciting to see the faces of the people that are about to spend a month out in the desert of Arizona.
Today's quote is from Gloria Steinem:
"Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Push-ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Three sets of each exercise
Barbell Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Yesterday I posted about resolutions and setting goals. Here are my goals for 2015! I am putting them out into the world to be held accountable...
1) Study 10 hours per week toward my personal trainer certification.
2) Take and pass my personal certification exam.
3) Work or volunteer part-time during the summer of 2015 as a personal trainer at a local fitness facility.
There you have it. These are specific, measurable, attainable, realistic and time-oriented.
Today's quote is from LL Cool J:
"Stay focused, go after your dreams and keep moving toward your goals."
Workout:
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total with no rest between sets.
Heavy Rope Whips
Push-Ups
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Have a Great Day!!
I am a person that tries to knock out all of my Christmas shopping in one sitting. I am not a person that likes to wander around stores and see if there is something that might work for people. I want to buy a gift that I know someone is going to use and is practical. I have been initially lit up a number of times for the gifts that I have gotten Rebecca: A Dyson vacuum, the best piece of rolling carry-on luggage I could find and a set of high thread count bed sheets. Romantic? No. But a month or two later I get redemption..."I am SO glad we have this vacuum! Flying around applying for medical school, this luggage was priceless! Ahhhhh, these sheets are so comfortable!"
Today's quote is from the Wizard of Oz:
"Hearts will never be practical until they are unbreakable."
Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike Routine, 30 minutes
Abdominal Crunches, 50 repetitions
Foam Roller Work
Weight Training:
Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dips, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Have a Great Day!
Today my co-worker and I drove the NOLS Southwest Semester group out to the field on the final section of their semester. They will now be backpacking in the Galiuro Wilderness until December 3rd when their three month odyssey will be over. Almost like flipping a switch, Mother Nature went from warm temperatures to winter here in the Sonoran. They can expect temperatures below freezing in the evenings for the remainder of their journey.
With the six hours of driving that I did today taking the course to the field, we did not have a morning workout. We did however get in a decent lifting session in this evening.
Today's quote is from Whoopi Goldberg:
"That's the thing about Mother Nature, she really doesn't care what economic bracket you are in."
Workout: Chest and Biceps
Warm-Up:
Step-Ups, 30 repetitions
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets.
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
We had a fantastic chest and biceps workout this morning. Three of us started a bit later: some of our folks went to a concert last night. I am not sure if the extra hour was helpful or the fact that the weather here in Tucson is approaching damn near perfect. After the session with the morning folks, I wrapped up with a bit of other work.
Today's quote is from Nick Cave:
"I look around, complacency is the great disease of our autumn years, and I work hard to prevent that."
Workout: Chest and Biceps
Warm-Up:
400m Run
Trunk Twists, 20 repetitions
Push-Ups, 30 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Dips (+60lbs.), 5 sets of 8-20 repetitions
TRX Flies, 3 sets of 10 repetitions
Barbell Curls, 3 sets of 6-10 repetitions
Supplemental weight training: After working out with the morning crew, I went back and wrapped up a few other exercises.
Dumbbell Bench Press, 3 sets of 10 repetitions
Incline Dumbbell Bench Press, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 6-10 repetitions
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
Have a Great Day!
