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!!

Scotch, Old Friends and Chest and Biceps

It was very nice here at the base after a long day at work. A lot of instructors are coming and going and it was just pleasant to have a nice bottle of Scotch to share, laugh and catch up with people that we have not seen for a long time. NOLS is a lot of things, one thing that I really like about NOLS is that it is made up of a community of really wonderful people that strive to make the world a better place.

Today's quote is from Erin Gruwell:

"I realized if you can change a classroom, you can change a community, and if you change enough communities you can change the world."

Workout: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 7-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, 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, anterior deltoids, triceps brachii)

Reverse Grip Axle Bar Curl, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)

Super Set:
Axle Bar Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

The Pack, Chest and Biceps Day!

I am very lucky to work at NOLS Southwest where dogs are welcome at work. We have five dogs here in total and they are all very different personalities. My dog Ocho has become used to being around a lot of people and their dogs and loves all of them!

When dog sitting is needed, we all take turns watching each others dogs. Just another bonus. When I take care of one of the other dogs in the pack, they know the routine and head right down to my house in the evening when it is time for bed. There is no confusion and Ocho loves the slumber party. When the day comes that we have to leave NOLS Southwest we will have to get another dog to keep the red heeler happy.

Today's quote is from Jack London:

"A bone to the dog is not charity. Charity is the bone shared with the dog, when you are just as hungry as the dog."

Workout: Chest and Biceps
Warm-Up:
1/2 Mile Dog Walk with two members of the pack!
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Dumbbell Wrist Curls, 3 sets of 25 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Bench Press with Resistance Bands, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dips, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)

Have a Great Day!

Heavy Chest and Biceps Day and Happy Dogs

The dogs that are here right now (Ocho, Bear, Garvey and Pepper) had a pretty sweet day. In an attempt to get the dogs comfortable together they each got a frozen marrow bone. Soon they were all in their own little worlds happily crunching away while sharing the same space. The four new friends are continuing to figure out where they fall in the hierarchy of their own mini community.

I hit the chest and forearms pretty hard today knowing that tomorrow is the weekly day off from the weights.

Today's quote is from Steph Davis:

"Any place that is good enough for a dog is good enough for a human."

Weight Training: Chest and Biceps
Dumbbell Flat Bench Press, 3 sets of 5-8 repetitions
Dumbbell Incline Bench Press, 3 sets of 5-8 repetitions
Dumbbell Flies, 3 sets of 6-8 repetitions
Weighted Push-Ups Bodyweight +50lb., 3 sets of 20 repetitions
Wrist Curls, 3 sets of 20 repetitions
Dumbbell Concentration Curls, 3 sets of 6-8 repetitions
Dumbbell Hammer Curls, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, one set of 15-20 repetitions between each of the above sets.
Superset:
Bench Press with Resistance Bands, 3 sets of 6-8 repetitions
Weighted Dips Bodyweight +50lb., 3 sets of maximum repetitions

Have a Great Day!

Curveball Chest, Biceps and Getting a Grip

Just before my weekly day off I stepped out and did some different stuff for chest and biceps day. One thing that you may have caught onto is the fact that I hit my biceps, but not too hard. The biceps are a very aesthetically pleasing set of muscles, but isn't the most functional. I do however work on my grip strength every other day. Whether that is with the Captains of Crush grip trainers, wrist roll-ups or fat bar work. Grip strength is one of the more functional, everyday muscle groups that everyone can use more of.

Today's quote is from Lewis Black:

"When a country wants television more than they want clean water, they've lost their grip."

Workout: Chest and Biceps
Running the Rack, One set of 10 dumbbell chest presses with weights starting at 90lb. and descending in 5lb. increments down to 10lb. (90, 85, 80, 75, etc.)
Captains of Crush Grip Trainers (Trainer, #1, #2), One set of 10 repetitions between each set of chest presses. Start with the Trainer set one, #1 set two, #2 set three, Trainer set four, #1 set five, etc.
Bench Press with Resistance Bands, Three sets of 10 repetitions
Fat Barbell Curls, Three sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

Chest, Biceps and Packing Up

One thing that is a challenge with going away for thirty days is getting one's life in order. Bills paid, house cleaned, and the dog handled for a month. Out of the thirty days I will be totally off the grid out of contact for at least three weeks of it. Then there is packing everything that you THINK you might need in the next month. Missing your family and dog is not that fun.

Despite the challenges of leaving, there are quite a few bonuses: 1) Life is broken down to its simplest form: Food, water, shelter and community. We are completely "unplugged". 2) The air is clear and the water is clean. 3) We are active everyday traveling and setting up a new camp. 4) We learn. Everyday we problem solve challenges that may arise as an expedition and the students we work with take turns leading the group. 5) We have a whole lot of fun and laugh a lot!

Today's quote is from Edmund Hillary:

"When you're in a difficult or dangerous situation, or you're depressed about the chances of success, someone who can make you laugh eases the tension."

Morning Lifting Routine: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press
Dips

Evening Routine: Super-Set these three exercises. Three sets total.
TRX Flies, 15 repetitions
Bench Press with Resistance Bands, 15 repetitions
Dips, 15 repetitions

Have a Great Day!

Baby Quail, Chest and Biceps and an Incredibly Brave Young Marine

We have a momma Gambel's Quail that has moved in to a space right outside our little strawbale house. There is a log on the ground under our roof and the bird has found a really nice spot that is pretty well hidden and shaded. Despite the nice location and our attempts to give the bird space, every time we come or go from our house the quail nervously bails from her nest leaving her clutch of eggs behind. Today we saw a little bird that had emerged from one of the eggs. The hardest part is keeping the dog out of the nest!

Today, Marine Corporal Kyle Carpenter received the Medal of Honor for actions in Afghanistan. Corporal Carpenter threw himself on an enemy hand grenade to save his fellow Marines and suffered devastating injuries to his arms, face, torso and even lost an eye. The young man was 21 years old and does not fancy himself a hero. Honestly, it is a miracle he is alive. Kyle Carpenter is now pursuing a degree in psychology at the University of South Carolina and looking for ways to give back to other wounded veterans.

I am not a religious person but today's quote was a Bible verse read by President Obama at the ceremony to present Corporal Carpenter with his medal. The verse is John 15:13.

"There is no greater love than to lay down one's life for one's friends..."

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Captains of Crush Grip Trainers
Bench Press with Resistance Bands
Dips

Evening Session:
Warm-Up: 12lb. Wall Ball Chest Pass, 75 repetitions
Bench Press, 5x5
TRX Push-Ups, 3 sets 10 repetitions
Weighted Dips, 5x5

Have a Great Day!

Chest and Biceps and Father's Day!

What a great day! So many of my friends and brothers celebrating Father's Day! Two of my good friends were having their first Father's Day! I hope that all of you dads out there had a good time and that your family pampered you. Excellent action at the World Cup with Switzerland scoring a winning goal with 20 seconds left in the game and the Spurs have come back to take a seven point lead at the half of game 5. My dad would have loved the sports today!

Today's quote is from Tim Duncan:

"I enjoy jokes, smiling and making people smile. I may be a little different, but that is okay, who wants to be normal anyway?"

Morning Lifting Routine: Chest and Biceps
Flat Bench Dumbbell Press
Incline Bench Dumbbell Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Dips

Evening Lifting Session:
TRX Chest Press Warm-Up, 1 set 10 repetitions
Maximum Bench Press, 1 repetition
Bench Press, 5x5
Weighted Dips, 5x5

Have a Great Day!

Chest, Biceps and the Descending Dumbbell Rack Run

In the spirit of trying to keep things interesting and fun I tried something new for the evening lifting session: The Descending Dumbbell Rack Run.

Here is how it works: Start with a heavy pair of dumbbells. In my case the biggest dumbbell set I can make is a pair of 100 lb. dumbbells. Do the maximum number of repetitions. Next set, drop down to 95 lb. dumbbells for maximum repetitions. Then 90, then 80, then 75, etc. Do this all the way down to 5 lb. dumbbells. Good workout!

Today's quote is from Martin Luther King Jr.:

"Change does not roll in on the wheels of inevitability, but comes through continuous struggle."

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Press
Incline Bench Dumbbell Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips

Evening Session:
Descending Dumbbell Rack Run

Have a Great Day!

Chest, Biceps and the NBA Finals

The NBA Finals are going to be very competitive again this year with a rematch between the Miami Heat and the San Antonio Spurs. I think the thing that I find most interesting is the best player in the world LeBron James is playing against the best team, the San Antonio Spurs who have the best coach in Gregg Popovich. It will be interesting to see how the series turns out.

Today I went heavy with the weights which turned out to be a good move. The hot weather makes warming up easy and I was able to step it up a bit.

Today's quote is from Michael Jordan:

"Talent wins games, but teamwork and intelligence wins championships."

Morning Weight Training: Chest and Biceps
Heavy Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips

Evening Weight Training:
Push-Ups, one set of 20 repetitions
Maximum Bench Press, one repetition
Bench Press, 5x5
Fat Grip Barbell 21s Curls, three sets
Weighted Dips, 5x5
Abdominal Crunches, 100 repetitions

Have a Great Day!!

Wilderness Meeting and Lifting for the Chest and Biceps

Today I attended a meeting held by the Coronado National Forest regarding proposed wilderness areas on forest land. I will not go into all the gory details but one thing is for sure, the idea of setting aside public land to be preserved as wilderness brings out a lot of passion in folks. People are passionate for it and people are passionate against it. The thing that I did like is that people came out and spoke their mind. I love that.

Today's quote is from Abbie Hoffman:

"Free speech means the right to shout 'theatre' in a crowded fire."

Morning Lifting Session: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bench Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Dumbbell Curls
Concentration Curls
Bench Press with Resistance Bands
Body Weight Dips

Evening Weight Training:
Wall Ball Chest Pass with 12lbs. Ball, 60 repetitions
Bench Press 5x5
Weighted Dips 5x5
Abdominal Crunches, 100 repetitions

Have a Great Day!

Chest, Biceps and Titan Wrist Wrap Review

So now there are no courses in Tucson, all I have to do is be the caretaker at NOLS Southwest until the end of June. Spend the day cleaning the pool, watering plants that need it, keeping pack rats at bay and just keeping an eye on the place. Besides that I am on a bit of vacation until I head to the field in Idaho.

I recently got a set of 24" THP Wrist Wraps from Titan Support Systems. I have started to lift weights that are quite heavy, heavier than I have ever lifted. I started getting pretty regular wrist pain so I thought I would give these wraps a go. I have been using them for about a month and they make a HUGE difference. I have especially noticed a difference in my heavy dumbbell shoulder press, barbell push press and my heavy sled push. The casting that these wraps provide have eliminated my pain. Two thumbs up.

Today's quote is from Karen Kain:

"Surround yourself with people who provide you with support and love and remember to give back as much as you can in return."

Morning Weight Training: Chest and Biceps

Flat Bench Dumbbell Chest Press

Incline Bunch Dumbbell Chest Press

Dumbbell Flies

Push-Ups

Captains of Crush Grip Trainers

Alternating Dumbbell Curls

Concentration Dumbbell Curls

Bench Press with Resistance Bands

Bodyweight Dips

Evening Weight Training:

Heavy Bench Press 5x5

Heavy Weighted Dips 5x5

Have a Great Day!

Heavy Day Lifting Before a Rest: Chest and Arms

There is a lot of good NBA playoff basketball on today. This is really the only time of year that I enjoy the NBA. For me the season is too long and I just don't get a sense that the players are putting out a 100% effort during the regular season. But now that the playoffs have started, there seems to be some spark and urgency in the play. It is a bit shocking that my hometown team, the Washington Wizards not only made the playoffs but they actually won a first round playoff series?! Weird.

Today's quote is from Leonardo da Vinci:

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do."

Morning Lifting Routine: Chest and Biceps
Heavy Dumbbell Flat Bench Chest Press
Heavy Dumbbell Incline Bench Chest Press
Dumbbell Flies
Heavy Weighted Push-Ups
Alternating Standing Dumbbell Biceps Curls
Concentration Dumbbell Curls
Captains of Crush Grip Trainers
Bench Press with Resistance Bands
Bodyweight Dips, Maximum repetitions to failure

Evening Weight Training:
Bench Press 5x5
Weighted Dips 5x5
Wrist Roller Forearm Work, three sets
Abdominal Crunches, 100 repetitions

Have a Great Day!