Chest, Biceps and Jumping Ship

I have been involved in a hilarious conversation with my brother and his friends about what team we are going to root for when we leave the Redskins. I have liked the Ravens for a while now and I am poised to jump on their bandwagon for good, depending on the 'Skins offseason moves. Ozzie Newsome has to be one of the best player personnel guys in the league. I mean who finds a franchise quarterback with the Delaware Blue Hens?! Daniel Snyder and Bruce Allen could learn something about doing research and putting in effort instead of just paying for the latest bright shiny thing! Now is the time of year when you get to see who the real teams are, who has done their homework. Playing well in November and December really tells you how well your team did drafting and bringing in free agents.

Today's quote is from Ozzie Newsome:

"The chemistry of your football team doesn't come together 'til, really, in the second half of the season because every year you've got new parts that you're bringing in. From a personnel standpoint, we say they're better players in November than they are in September."

Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets 6-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 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 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +50lbs.), 3 sets of 10 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!

Back from the Border, Chest and Biceps

Today was my first full day back in Tucson after spending two weeks paddling on the Rio Grande as part of the Fall Semester in the Southwest. We enjoyed high water though the water level consistently dropped while we were out there. The dropping levels increased the amount of mud in camp and the number of bugs we had at dusk and dawn. The students however were great and that made everything super fun!

Today's quote is from Denzel Washington:

"You pray for rain, you gotta deal with the mud too. That's a part of it."

We had a good showing in the morning and at the afternoon session. The lifting was low weight and high repetitions to get back into the routine. Next week we will get back to heavier weights again.

Workout: Chest and Biceps
Morning Session:
Warm-Up:
Trunk Twists with Bar, 20 repetitions
Push-Ups, 20 repetitions
Abdominal Crunches, 25 repetitions
Weight Training:
Bench Press, 3 sets of 15 repetitions
Dumbbell Flies, 3 sets of 15 repetitions
Barbell Curls, 3 sets of 15 repetitions
Behind the Back Barbell Wrist Curls, 3 sets of 20 repetitions

Afternoon Session:
Dumbbell Chest Press, 3 sets of 15 repetitions
Incline Dumbbell Chest Press, 3 sets of 15 repetitions
Dumbbell Flies, 3 sets of 15 repetitions
Dips, 3 sets of 15 repetitions
Bench Press, 3 sets of 15 repetitions
Dumbbell Flies, 3 sets of 15 repetitions
Barbell Curls, 3 sets of 15 repetitions
Behind the Back Barbell Wrist Curls, 3 sets of 20 repetitions

Have a Great Day!

Chest and Biceps Circuit

Day two of the Wilderness First Responder recertification. Lots of learning today about traction splints, anaphylaxis and heat related illness. All of this great training makes you realize that nothing replaces making sound judgement calls in the outdoors and preventing accidents from happening in the first place.

Tonight's quote is from Robert Kiyosaki:

"Confidence comes from discipline and training."

We had a full house at the workout tonight with seven people showing up for the chest and biceps circuit.

Workout: Chest and Biceps
Circuit Training: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Weighted Dips or Push-Ups
Barbell Curls
Laying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Dumbbell Flies
Forearm Wrist Roll-Ups

Have a Great Day!

Chest, Biceps and Hurricane Odile

Our fall semester students have arrived here at NOLS Southwest and they are working hard in their Wilderness First Aid class. Today we got word that Hurricane Odile has plowed across the Baja Peninsula of Mexico and Tucson may get record rainfall tomorrow. We love rain here in the desert, but you know what they say about too much of a good thing...

Today's quote is from President Bill Clinton:

"Promising too much can be as cruel as caring too little."

Workout: Chest and Biceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Chest Press, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 3-8 repetitions
TRX Push-Ups, 5 sets of 10-15 repetitions
Barbell 21s Biceps Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets.

Evening Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Chest Press, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Weighted TRX Push-Ups, 3 sets of 10 repetitions
Barbell 21s Biceps Curls, 3 sets
Dumbbell Flies, 3 sets of 12 repetitions
Dumbbell Hammer Curls, 3 sets of 15 repetitions
Wide Grip Wrist Roll-Ups, 3 sets of 3-5 repetitions

Have a Great Day!!

On Turning 45

Well, I feel great. In fact, right now I feel better at 45 years old than I did at 40. Regular exercise, a sane work schedule, and a healthy environment to live in go a long, long way. At 40 I was working way too much which left me feeling exhausted. That exhaustion caused me to not exercise regularly. On top of that I was living in a town that had questionable air quality because of the oil and gas industry. Thank goodness for the changes. One thing that has never changed is the love and support of my family and friends. Without them who knows where I would be?

Today's quote is from Sir Philip Green:

"It is all about quality of life and finding a happy balance between work and friends and family."

Weight Training: Chest and Biceps. Three sets of 6-8 repetitions per exercise unless otherwise stated.
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups with 50lb. Vest, 3 sets 20, 20 and 15 repetitions
Concentration Dumbbell Curls
Dumbbell Hammer Curls
Bench Press, 3 sets of 5 repetitions
Dips, 3 sets to failure
Captains of Crush Grip Trainers, One set of 10-15 repetitions between each set of all other exercises.

Have a Great Day!

I Have Tested My Theory and It Was a Success and Free Flowing Rivers

Finally back home in Tucson after a month in the field with NOLS. I was fortunate enough to work two ten day river contracts on the Main Salmon River in Idaho. My reasons for exercising are many but the main objective is to continue to physically work NOLS courses at a high level of proficiency as I close in on 45 years old. I can say with certainty that I was able to perform at a high level in the backcountry and I credit a lot of that to my "frontcountry" workout regimen.

I do love being on the river. Seeing the history of human habitation on the Salmon along with all of the wildlife really reminds me of the importance of clean fresh water. It is an even more stark reminder now that I have returned to my home in the desert. I love the fact that the Main Salmon remains un-dammed, flowing freely.

Today's quote is from Bruce Babbitt:

"We have built one dam in the USA for every day since Jefferson signed the Declaration of Independence... Surely among 75,000 there are a few mistakes."

It was good to get back to working out again. I did a lot of exercises but I am easing back into my routine by using light weights. After a week of solid workouts I will return to the business of moving heavy weights and odd objects!

Afternoon Workout:
Warm-Up: One Mile Run

Weight Training: Chest and Arms
Flat Bench Dumbbell Press
Incline Bench Dumbbell Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press
Reverse Grip Barbell Curls
Dips
Hanging Toes to Bar

Have a Great Day!

Chest, Biceps and Old Man Riverwalk

San Antonio Spurs' Tim Duncan: Seventeen years in the NBA, one of the best power forwards of all time and four time champion. Tim Duncan closed out the series with the Oklahoma City Thunder tonight and they are going to play the Miami Heat in the NBA finals... again. Cal Ripken is certainly baseball's Iron Man, it can easily be argued that Tim Duncan is the NBA's.

Today's quote is from Tim Duncan:

"I'm just going to play whatever game is in front of me."

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

Evening Weight Training:
One Armed TRX Chest Press
Bench Press 5x5
Weighted Dips 5x5

Have a Great Day!

The Word of the Day is "Heavy"

We wrapped up our project with the Watershed Management Group today. It was fun to see all of the progress that a handful of people can make in two days. Now we will just have to see how it all holds up with the coming monsoon rains. I am just glad that NOLS Southwest is committed to improving the facility and making it more sustainable and environmentally friendly to the desert around us.

The morning lifting session was good with a change of pace being the bench press with the resistance bands. I would like to develop a good, explosive push up on my bench press and these bands may do the trick. Only time will really tell. The evening session was very hard with three folks showing up for a heavy lifting session.

Today's quote is from Frederick Douglass:

"If there is no struggle, there is no progress."

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

Evening Weight Training:
Heavy Bench Press (4 sets)
Fat Bar Reverse Grip Barbell Curls (3 sets)
TRX Push-Ups (3 sets)
Weighted Dips (3 sets)

Have a Great Day!

Chest Weight Training and a New Project

There was a ton going on today here at NOLS Southwest. We got our Medicine in the Wild course out the door and then our two Borders Semesters returned from their rock climbing camps. Tomorrow these two courses pack up and we drive them at 4 a.m. (?!) to the airport for their journey to NOLS Pacific Northwest. They will then complete their semesters by sailing and sea kayaking. That will wrap up a pretty hectic week for all of us here at the base.

Tomorrow I am going to make a fat bar dumbbell handle. I am hoping to be able to make one that can take a beating, is adjustable and that I can use for exercises like a clean to press and snatches. I will keep you posted on how it turns out.

Todays quote is from Henry David Thoreau:

"It is not enough to be busy. So are the ants. The question is: What are we busy about?"

Morning Weight Training: Chest and Biceps

Flat Bench Dumbbell Press

Incline Bench Dumbbell Press

Dumbbell Flies

Push-Ups

Alternating Standing Dumbbell Curls

Concentration Dumbbell Curls

Evening Weight Training:

Heavy Bench Press (Finally put up 300 lbs.)

Weighted Dips

Have a Great Day!

Chest, Biceps and Learning from Mistakes

Busy Friday at work that made us shift our morning lifting routine to the evening and eliminated the possibility of a circuit training. We did get in a good lifting session however.

The last time I benched I got cocky and tried to jump from 290 lbs. all the way up to 300 lbs. and got humbled when I couldn't complete one repetition without help. There is a model we use in experiential education to learn from our mistakes: "What? So What? Now What?" Here is how that model works in this situation:

What? I got smoked by trying to jump from 290 to 300 lbs.

So What? Maybe it is a better idea not to be so cocky and to try something more reasonable... I don't know... say 295 lbs.

Now What? Remembering the spanking that I took last time, I was more reasonable today. I was actually able to bench a personal best 295 lbs. without any help!

Today's quote comes from our NOLS founder, Paul Petzoldt:

"The ability to laugh at oneself and recognize ones own human weaknesses is a desirable quality of leadership."

Evening Weight Training Session: Chest and Biceps

Heavy Bench Press

Weighted Dips

Flat Bench Dumbbell Press

Incline Bench Dumbbell Press

Dumbbell Flies

Push-Ups

Standing Alternating Dumbbell Curls

Concentration Dumbbell Curls

Have a Great Day!

Heavy Chest and Biceps Day

After the standard morning workout we had four folks for a quick, intensive weight lifting workout in the evening. No circuit. It was fun to hangout, casually lift heavy weights and laugh at each other.

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

Evening Session:
Heavy Bench Press (Five sets ending with a maximum bench)
Dips (Three sets to failure)
Barbell Curls "Twenty-ones" (Three sets)

Have a Great Day!

"I'll be your huckleberry..."

I rested on Friday and drove out to the Galiuro Mountains in Arizona. On Saturday morning we picked up the NOLS Southwest Outdoor Educator Course and transitioned them from hiking to rock climbing. We drove them to just outside of the legendary town of Tombstone where the shootout at the O.K. Corral occurred. They will spend the next ten days rock climbing at Cochise Stronghold. I then drove back home and focused on just lifting this evening.

Weight Training: Chest and Biceps
Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Push-ups
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Captains of Crush Grip Trainers
Bench Press
Weighted Dips

Have a Great Day!

Home Again, Home Again, Jiggedy, Jig, Jig!

I had a great weekend with friends back in the Washington DC area. I did not do a lot of exercise, drank a few beers and went to one of my favorite spots on the planet for Sunday brunch, GBD.

I arrived back in Tucson late last night and slept in. I ended up lifting after work and decided not to do any circuit training today and ya' know what? I felt great! My body was rested and my lifts felt incredibly strong.

Getting away from the routine, breaking up the usual and resting the body worked wonders!

Weight Training: Chest, Biceps and Forearms
Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-ups
Captains of Crush Grip Trainers (T, 1, 2)
Alternating Dumbbell Curls
Concentration Curls
Heavy Bench Press
Weighted Dips
Bench Press with Heavy Chains

Have a Great Day!

WOD:"Check. Check Mate"

I was going to skip the circuit this evening after lifting heavy this morning. After work my buddy
shows up out of the blue and says, "Hey man, I am here". I asked "For?" "To work out dude!" So the circuit is on!

Dumbbell Flat Bench Press
Incline Dumbbell Press
Dumbbell Flies
Weighted Push-ups
Flat Barbell Bench Press
Weighted Dips
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Heavy Chains

"Check. Check Mate." Each exercise for one minute and fifteen seconds for three sets. One minute rest between sets.
Jump Rope
(Wo)Man Maker Rows
Dips
Gymnastic Ring Push-ups
TRX Chest Flies
Fat Bar Barbell Curls
Crunches

Stealing a Workout and the WOD!

Everyday, my two brothers and I exchange e-mails to share the things that we did for exercise. Today I got a great e-mail from my brother Kevin who is a general contractor, home builder and owner of Newphire. I think that it speaks for itself on ways that you can get a workout into your day.

"Unlike Brian, I rarely have or make the time to do a solid block of working out.  I do, however, steal a workout throughout the day without adding much time to my other commitments.  For example, yesterday I put my tea water on to boil and did a set of 50 pushups and a couple of TRX sets of shoulder and ab stuff.  I knocked out another set of pushups while cooking breakfast.  While bushing my teeth, I did 2 minutes of squats into toe raises.  At work, I spent about 30 minutes cleaning out footings by shoveling out loose dirt that had fallen in.  Bought a sack of chicken food and rather than lifting it once to put it away, I lifted it 10 times.  Got in a set of twisting bicycle crunches in the evening." 

"Far from an overwhelming amount, and I wish that I did more, but it beats the hell out of nothing and it literally took no more than a few "extra minutes" out of my day." 

"Today I am going to split well over 50 gigantic hickory logs.  They were knocked down in a mini twister in our backyard two summers ago and I need to get them split before they rot.  I broke down and got a splitter from the rental place (for free- perks of the contractor) as each log takes over 30 minutes to split with a maul.  Nonetheless, I will be lifting a shitload of wood to get it to the splitter and positioned right, then load it in the wheelbarrow, cart it across the yard, and stack it in the woodshed.  I will be worn out by the end of the day."

To me that sounds as good if not better than anything I do on a daily basis!

The WOD: Chest and Biceps

2.5 Mile Walk with the Dog "Ocho"

Dumbbell Chest Press

Suspension Strap Flies

Weighted Pushups

Alternating Dumbbell Curls

Suspension Strap Biceps Curls

Concentration Biceps Curls

Abdominal Work

Have a Great Day!

 

WOD: Chest & Biceps and Footwear

So much of exercise and fitness is personalized. There are things that will work for one person and not work for the next: nutrition, supplements, stretching, etc. The list could really go on forever and I certainly do not claim to have all or even ANY of the answers. I have started to figure out what works for me. When I find those things I stick with them.

With that build up I will dive into the realm of footwear for exercise. As you may know based on my profile that I really liked the book Born to Run by Christopher McDougall. Since reading that book I have moved to a minimalist shoe for exercise and in some cases no shoe at all!

The shoe that I have worn for the last year for general fitness and have been very impressed with has been the Brooks PureConnect versions one and two. It is a super lightweight shoe that breathes well with mesh all the way around but still protects my foot quite well even from the sharp Sonoran flora. The split toe platform goes almost all the way to mid-sole, really giving my rather wide "Fred Flintstone"-like foot room. At 7.2 oz. it hardly feels like I am wearing shoes at all. Being in Tucson, Arizona I have found one fault in the shoe: When running in a wash (Read "dry river bed" for the folks not living in the desert) very fine sand seems to sift through the mesh and build up in the shoe. It is a pretty petty concern for a shoe that I have put through running, tire flipping, farmer's carries, etc. You name it, this shoe has done it!

Off my footwear soapbox and onto the workout: Chest and Biceps.

Lifting with Rebecca: Again, each exercise is three sets.
Dumbbell Flat Bench Press
Dumbbell Incline Bench Press
Flat Bench Dumbbell Flies
Weighted Push-Ups (I use a 50 lbs. V-Force Weight Vest but my backpack full of bricks from the GoRuck Challenge would work just fine!)
Alternating Dumbbell Curls
Dumbbell Concentration Curls
Weighted Dips
Barbell Flat Bench Press

Supplemental Workout:
Barbell Flat Bench with Heavy Chains (See chains from yesterday's post).
Dumbbell Complex "Man-Maker" Rows
Fat Bar Biceps Curls (This is a DIY Fat Bar made out of 2" galvanized pipe filled with sand and corked at the ends).

Have a great day!