I cannot believe what I heard on the radio today. There are a number of counties in Texas that are ignoring the recent decision made by the Supreme Court of the United States making same sex marriage constitutional. These counties are not issuing these marriage licenses based on "religious reasons"?! What?!
I would guarantee that if the decision had gone in the other direction, if the Supreme Court had decided that same sex marriage is not a constitutional right then these same counties in Texas would be crowing from the rooftop of their county seat and beating us over the head with the ruling. You and your bigoted ways that denied a whole group of American citizens equal rights under the law lost. Get over it.
Today's quote is from Jon Huntsman Jr. (ironically):
"People truly reaching across boundaries - be they religious or race, political or geographic. A state that is sincerely civil and respectful of each individual's pathway toward life, liberty and the pursuit of happiness will be our goal."
Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
36" Box Jumps, 15 repetitions
TRX Push-Up Knee Tuck Exercise, 25 repetitions
TRX Push-Up Knee Side Tuck Exercise, 10 repetitions per side
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets 15 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition
Romanian Deadlift, 3 sets of 10 repetitions
25m Sidestep with Resistance Band, 3 sets of 1 repetition
Standing Weighted Calf Raise, 3 sets of 20 repetitions
Axle Bar Weighted Hip Thrust, 3 sets of 10 repetitions
Have a Great Day!!
Christopher Lee passed away after living a long life of acting as the ultimate bad guy. From Dracula and Frankenstein's Monster, to the three nippled Scaramanga battling James Bond. In "Serial" he played a character named Skull, a businessman turned leader of a gay biker gang. And of course, there were my favorites, Count Dooku and Saruman in "Star Wars" and "Lord of the Rings" respectively. The passing of a true legend in villainy! Rest in peace.
Today's quote is from Christopher Lee:
"To be a legend, you've either got to be dead or excessively old!"
Workout: Lower Body
Warm-Up: Perform each exercise for one minute
Jumping Jack
Torso Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Deadlift with 70% 1-RM, 4 sets of 5 repetitions, 30 seconds rest between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Back Squat with 70% 1-RM, 4 sets of 5 repetitions, 30 seconds rest between sets
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, medialis, and intermedius)
24" Prisoner Box Step-Up, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Hip Thrust, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Gluteus maximus)
Standing Weighted Calf Raises, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!
It is sometimes hard for me to grasp that in a year I will be moving on to the next part of my life, potentially away from NOLS. We will see where residency takes us, but it is pretty likely that we will not be staying in Arizona. I for one get excited about change... I am just surprised at the speed that it is coming!
Today's quote is from Donald Fagen:
"When you get a groove going, time flies."
Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Weight Training: 90 seconds between each of the following sets
Front Squat, 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, lateralis and gluteus maximus)
One Arm Dumbbell Bent Over Row, 4 sets of 4-6 repetitions
(Primary muscles worked: Latissimus dorsi)
Stiff Legged Deadlift, 4 sets of 6-8 repetitions
(Primary muscles worked: Erectus spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 6-8 repetitions
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus medialis, intermedius and lateralis)
Barbell Hip Thrust, 4 sets of 10 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wrist Roll-Up, 4 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
It looked like Paul "The Truth" Pierce had hit his THIRD clutch three pointer in the series against the Atlanta Hawks to tie game six as time expired. If you had to pick one word that has described Paul Pierce and his career, it is clutch. But sometimes being clutch is not enough. The TRUTH was that instant replay revealed the ball still touching the tips of Pierce's fingers as time expired, eliminating the Washington Wizards from the NBA playoffs. That means the Caps and the Wizards are out.... all I can say right now is how about those Nationals?!
Today's quote is from Nate Silver:
"People attach too much importance to intangibles like heart, desire and clutch hitting."
Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Ball Slam
AbMat Abdominal Crunch
Weight Training:
Sumo Deadlift, 4 sets of 5 repetitions, 90 seconds rest between each set
(Primary muscles worked: Erector spinae group, biceps femoris)
Incline Dumbbell Press, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Split Squat, 4 sets of 8-10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, and lateralis, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Barbell Hip Thrust, 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Push-Up (body weight +50lbs.), 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
Today is the first day of a new routine that I am going to try for about eight weeks. We will see how long these workouts take, see how the addition of longer periods of cardiovascular work impact my overall performance and mood. My goals are to continue to improve my strength and power and potentially lose some weight. I will not only focus on a new workout routine, but also try to focus on my diet and overall nutrition and hydration. Hydration has never been a major issue, but the summer is coming to Tucson!!
Today's quote is from John F. Kennedy:
"Change is the law of life. And those who look only to the past or present are certain to miss the future."
Workout: Full-Body
Warm-Up: Perform each exercise in order. No rest between exercises.
Jumping Jack, 50 repetitions
SISU Hammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Barbell Front Squat, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, gluteus maximus)
One Armed Bent Over Dumbbell Row, 4 sets 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Latissimus dorsi)
Stiff Leg Barbell Deadlift, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Hip Thrust, 4 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions, 60 seconds between sets
(Primary muscles worked: Gastrocnemius, soleus)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets.
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
