Quick Workout Post

Warm-Up:
Steady Pace Row, 20 minutes
Weight Training:
Heavy Rack Pull, 5 sets of 3-5 repetitions
Weighted Wide Grip Pull-Up (Bodyweight +20lbs.), 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-12 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Work and Workout

I have started my employment at a gym as a personal trainer. I am not sure exactly how it is going to be working at a gym, but the one thing that has already been great has been the flexibility of setting my own schedule. The other thing that is helpful is the access to equipment that I just can't have in the garage gym, "The House of Pain". Woohooo!

Late Morning Weight Training:
Cable Lat Pull Down, 5 sets of 4-6 repetitions
Low Cable Row, 5 sets of 4-6 repetitions
Seated Plate Loaded Row Machine, 5 sets of 4-6 repetitions
T-Bar Row, 5 sets of 4-6 repetitions
Evening Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Jumping Jack, 25 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 4-8 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Workout Post

I am just going to post the workout after surviving a funny morning sorting boxes at the UPS facility. The quote of the day comes from my co-worker Buddy as large heavy boxes bound for Amazon came down the the roller ramp into the trailer for us to stack: "Oh no. Textbook Wednesday?!" Hilarious.

Warm-Up: Exercise for one minute then rest for a minute to complete a round. Four rounds total.
Ball Slam (20#)
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

So much has happened and the workout!!

Besides moving, all kinds of things have happened in the world: Muhammad Ali passed away (there will never be another one like him.... amazing.), Trump and Clinton went over there magic number of delegates to garner their party's nomination for President (despite being two of the most hated figures in the world...), the Golden State Warriors have OWNED the Cleveland Cavaliers and THE HOUND is back on the Game of Thrones!

Warm-Up: Complete three rounds.
Jump Rope, 40 skips
Barbell Good Morning, 10 repetitions
PVC Trunk Twist, 10 repetitions
Weight Training:
Deadlift, 5 sets of 2-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Core Work: 15 repetitions of each exercise. no rest between exercises.
Flutter Kick
Lying Hell Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

Papelbon Chokes and the Workout

Not the same type of choke this time. Bryce Harper hit a home run in the 10th inning to take the lead versus the Phillies. Papelbon comes in to close the game and with two outs blows the lead giving Philadelphia the win. The Nats did win the series but they could have gotten the sweep! When interviewed about the loss after the game Papelbon said, “All of them suck. Your job is to go out there and preserve the win. When you don’t do your job, you gotta learn how to turn the page and move on, go to Miami and win another series.” Maybe the Nats were a little too comfortable with their seven game win streak. We will see how they bounce back.

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
Barbell Good Mornings
Trunk Twist
Weight Training:
Dumbbell Snatch, 5 sets of 1-5 repetitions
Deadlift, 5 sets of 1-2 repetitions (Put up a personal best today!!)
Upright Barbell Row, 3 sets of 8-10 repetitions
Cable Face Pull, 3 sets of 8-10 repetitions
Bent Over Dumbbell Row, 3 sets of 4-6 repetitions
Cannonball Pull-Up, 5 sets of maximum repetitions

Have a Great Day!!

The Goodbyes Begin and the Workout

The season here at NOLS Southwest does not end until the second week of May but I am already saying goodbye to folks that I may not see again. It is not easy but I am hoping that someday I will see a lot of these folks again. NOLS has a big gravitational pull.... just when you think you have made it out of its orbit.... the school can pull you back in. But, that is a good thing. People come back to the NOLS so often because it is a great place to live and work. Maybe the "goodbyes" are just "See ya' laters"?

Warm-Up: Complete the two exercises in order to complete a set. Two sets total. No rest between exercises.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 3 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Straight Arm Lat Pulldown, 3 sets of 8-10 repetitions
Bent-over Dumbbell Row, 3 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 4-6 repetitions
Super Set: Perform the next two exercises in order to complete a set. Two sets total. No rest between exercises.
Sumo Deadlift to High Pull, 10 repetitions
Hanging Knee to Chest, 20 repetitions

Have a Great Day!!

WUUUUU-Shock and the Workout

Just a quick post after a long day. Purdue let me down but the Shockers of Wichita State may pull off a bonus win for me.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 3 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 rounds

Have a Great Day!!

All of a Sudden Being #2 is Okay for Trump?! Workout of the Day

I wonder if Trump had finished first in Iowa if he would be so impressed with Cruz finishing #2?! What am I talking about? I don't need to wonder.... I KNOW he would be gloating and rubbing everyone's nose in his victory. I am not excited about Ted Cruz by any stretch of the imagination... but at least Trump isn't all over the news today! What a nice break!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Squat
TRX Row
AbMat Sit-Up

Weight Training:
Super Set: Perform the next two exercise in order to complete a set. No rest between exercises. Five sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 4
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
One Arm Dumbbell Snatch, 5 sets of 1-5 repetitions per side
Cannonball Pull-Up, 5 sets maximum repetitions

Have a Great Day!!

And Then Sometimes It Is Great To Workout Alone...

We had a rare Friday day off here in Tucson so folks scattered to the winds for their three day weekend. That left me to workout on a back day all by my lonesome.... and it was a great workout. I busted out the new wireless earbuds that I got, cranked up some motivational tunes (my recent favorite is "Undeniable" by Donnie Daydream featuring Richie Sosa) and moved some heavy weights. Lifting solo I move quickly from one exercise to the next and get a great workout!

Workout:
Warm-Up:
Jumping Jack, 100 repetitions
AbMat Sit-Up, 100 repetitions

Weight Training:
Upright Barbell Row, 5 sets of 8-10 repetitions
CannonBall Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Sumo Deadlift, 5 sets of 1-5 repetitions

Have a Great Day!!

Back to the "Sounds like Bucket List"... and the Workout of the Day

I was really impressed with Obama's speech and his willingness to take on the issue of gun control in this country. Obama has nothing to lose and doing something to try to keep firearms out of the hands of people that should not have them is just the right thing to do. Good on you Barack!

Evening Workout:
Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Hammer Swings, 15 repetitions per side
AbMat Sit-Ups, 20 repetitions

Weight Training:
Weighted Strict Pull-Up, 5 sets of maximum repetitions
Bent-over Dumbbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 10 repetitions
T-Bar Landmine Row, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets

Have a Great Day!!

Closing Up Shop, Wrapping Gifts and the Workout of the Day

We are starting to move toward our December break here in Tucson and I have cranked out my Christmas shopping. Tonight I wrap gifts while Rebecca is at a residency interview in Pittsburgh. Then it will be time to make our annual migration back to the east coast. The workouts will continue but it will mostly be maintenance work without a ton of heavy lifting.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
TRX Row
AbMat Sit-Up

Weight Training:
Deadlift, 5 sets of 1-5 repetitions 
Cannonball Pull-Up, 5 sets maximum repetitions 
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions

Have a Great Day!!

Little Family Reunited and The Daily Workout

Rebecca left at 4am for residency program interviews the morning I returned from the field. That will make it about a month since we have seen each other. Ocho and I will pick her up at the Tucson airport tonight at midnight. It will be good to have our little family all together again!

Today I threw together a back circuit that ended up being pretty intense. My guess is that if I had done this workout prior to going to the field it would not have been too bad. After three weeks of not hitting the weights, it was pretty rugged.

Warm-Up:
Jump Rope, 1 minute

Back Circuit: Perform each exercise in order to complete a set. Three sets total. 30 seconds rest between sets.
Barbell Sumo Deadlift to High Pull (95#), 10 repetitions
Wide Grip Pull-Up, 10 repetitions
Bent-Over Dumbbell Row (78.5#), 10 repetitions per side
Hanging Knees to Chest, 15 repetitions

Have a Great Day!!

Papelbon = Idiot and the Workouts of the Day!

Jonathan Papelbon just cost himself millions of dollars of future earnings. There is being a hot head and someone that your teammates don't like.... and then there is attacking the franchise player on your team on television?! Bryce Harper's response: "I will just play out these last six days and then I won't have to worry about it..." Translation: "Don't let the door hit you in the ass on the way out, Papelbon."

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Mornings
Calf Raises
Jump Squats
Lateral Lunges
Alternating Bench Hop Over
AbMat Sit-ups 

Evening Weight Training:
Weighted Pullups +25 lbs., 5 sets of maximum repetitions
Superset: Three sets of the following two exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
100m Farmers Carry, 3

Have a Great Day!!

A Hot Back Workout and Having Friends Over!

Cleaning the house a bit and getting ready to have a few medical students over to celebrate ending their third year. At the same time we will have some current and past NOLS folks over as well. Dinner is at 6pm so I need to workout earlier than normal and it is going to be HOT! Lots of water and I certainly will not have to warm-up too much!

Workout: Back
Warm-Up:
Box Jump, 5 repetitions on 20" box, 5 repetitions on 24" box, and 5 repetitions on 36" box
GHD, 20 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Up (Bodyweight +20lbs.), 3 sets of maximum repetitions
SISU Warhammer Swing, 3 sets of 10 repetitions per side
Landmine T-Bar Row, 3 sets of 10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions

Have a Great Day!!

Quick Back Workout Post!

I was seated on a jury today, so until that is over these posts will be a bit short and later than normal. So here we go...

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Deadlift, 3 sets of 5 repetitions
Strict No-Kip Pull-Up, Emphasize Eccentric Motion, 3 sets maximum repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8 repetitions

Have a Great Day!!

Game Four: My Idea of What Happened and a Heavy Upper Body Day

Here is what I think happened after the Cleveland Cavaliers beat the

Golden State Warriors in game three of the NBA Finals. Steve Kerr picked up the phone and called San Antonio, Texas and spoke with his long time mentor and former coach Gregg Popovich and asked, "How do I beat LeBron James in the NBA Finals?!" "Pop" responded very simply. Pop responded with the same phrase that he used on his team in the huddle when they last beat LeBron's very thin benched Miami Heat with his very deep benched Spurs. "Run them into the ground. And then keep running." Kerr replaced the plodding Andrew Bogut in the starting lineup with the smaller and faster Andre Iguodala and the Warriors literally ran away with a 21 point victory in Cleveland. Mentorship wins again.

Today's quote is from Donovan Bailey:

"Every kid needs a mentor. Everybody needs a mentor."

Workout: Heavy Upper Body

Warm-Up:

Rowing Machine, 10 minutes

Bicycle Abdominal Crunch, 50 repetitions

Weight Training:

Heavy Bench Press, 4 sets of 5 repetitions

Weighted Pull-Up (Bodyweight +50lbs.), 3 sets of 5 repetitions

Barbell Push Press, 5 sets of 2-4 repetitions

Weighted Push-Up (Bodyweight +50lbs.), 3 sets of 20 repetitions

Bent Over Dumbbell Row, 3 sets of 6-8 repetitions

Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Rotating Wall Ball Toss, 3 sets of 10 repetitions

Have a Great Day!!

Eight Weeks of Change and a Full Body Workout

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!!

Well at Least the Nats Won and a Back Workout

Yesterday was a really big sports day and all of the participants I was pulling for lost... except for the Washington Nationals who pulled off a 1-0 win behind Gio Gonzalez's great pitching. Ocho Ocho Ocho finished 14th in the Kentucky Derby (Had to root for this horse because of the dog...), Manny Pacquiao lost to Mayweather in a rather dull fight that I am glad I didn't spend $100 on, the Caps lost in game 2 to the Rangers and the Spurs lost to the Clippers in game seven to be eliminated from the NBA playoffs. Well, today is a new day!!

Today's quote is from Theodore Roosevelt:

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total.
Heavy Rope Whip (20 sec. on left foot, 20 sec. on right foot, 20 sec. on both feet)
AbMat Abdominal Crunch
Weight Training:
20 lb. Squat to Ball Slam, 3 sets of 15 repetitions
(Primary muscles worked: This is a dynamic full body exercise)
100 lb. Keg Load on to 48" Platform, 3 sets of 5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
5m Rope Climb, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, lower trapezius)

Have a Great Day!!

Just a Quick Back Post

Today I am supporting a sick companion. After three weeks on a pediatric rotation for medical school, Rebecca was bound to get a cold sooner or later. So today I am just going to put up a quick workout post and get her to bed. I am also attaching one of the best looking flowers I have ever seen. It was right near Mogollon Creek in the Gila National Forest. Word on the street is that it is a Gaillardia or Blanket Flower.

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Pull-Up, 60 repetitions
Dumbbell Bent Over Row, 30 repetitions
Dumbbell Pullover, 30 repetitions
Landmine T-Bar Row, 50 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Landmine Torso Twist, 10 repetitions
AbMat Abdominal Crunch, 25 repetitions

Have a Great Day!!

Brady's First Pitch?! and Back Day!

The Red Sox beat the hell out of the wounded Nationals in Fenway yesterday. Fortunately, there was one bright note for Washington fans and average guys everywhere. Tom Brady came out to throw the first pitch. The guy that can thread a tight spiral to Gronk between two defenders would have completely beaned a left handed batter with the junk he delivered to the plate! If not for Poppy's quick reactions the ball would have rolled to the backstop. Don't quit your day job, Tommy.

Today's quote is from Julia Stiles:

"I was gonna throw the first pitch at a Mets game, but there was a rain delay. So I'm waiting for it to stop, and the team's manager, Willie Randolph, comes by. Now he's already intimidating to begin with. But he comes over to me and says, 'If you screw this up, they will boo you.' And I said 'Thanks.'"

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twist
TRX Rows
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 5 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Hanging Toes to Bar, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis, iliopsoas)

Have a Great Day!!