Back from the Field and the Daily Workouts!

It is good to be back in Tucson after working a three week contract on the river section of the NOLS Fall Semester in the Southwest. Those students got a great trip down one of the most beautiful rivers in America and learned more about the U.S./Mexico border than most of the people running for President in 2016!

Today's workouts were light and not too intense as I ease back into workouts after my field contract. Steady rate cardio and low weight with high repetition weight training. i will kick up the intensity again starting next week.

Morning Workout:
Steady Rate Rowing Machine, 30 minutes

Evening Weight Training:
Bench Press, 3 sets of 10 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Dips, 3 sets of maximum repetitions
AbMat Sit-Ups, 100 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!!

Quick Strength Training Saturday Post!

Just a quick post of the workout today!

Warm-up: AMRAP 3 minutes:

20 Jumping Jacks

10 Hand Release Push-Ups

10 Air Squats

Strength:

Bench w/ Heavy Chains, 5 sets of 5 repetitions

Back Squat w/ Heavy Chains,  5 sets of 5 repetitions

Deadlift, 5 sets of 1-2 repetitions

Strict Overhead Press, 5 sets of 5 repetitions

Super Set:

Skull Crushers, 3 sets of 10 repetitions

Biceps Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 3 sets of 15 repetitions

45 seconds Handstand Hold

Cool-Down:

Hanging Knees to Elbows, 3 sets 15 repetitions

400m Walk

Mobility:

Hamstring Stretches

Chest Stretches

Have a Great Day!!

Team USA: Speed Kills! Chest and Biceps Day

Yesterday the U.S. Women's National Soccer Team beat the Chinese team 1-0. The U.S. defense was stifling as it has been throughout the tournament since the second half of the first game. In that first game, goalie Hope Solo made five saves. In the four games after that she has made a total of six saves?! The question has been the U.S. offense. Yesterday the incredible Abby Wambach did not start and midfielders Megan Rapinoe and Lauren Holiday were out of the match because of multiple yellow cards. That meant a number of the younger and less experienced players were on the field. Immediately, the new found speed and aggressiveness of the U.S. attack was apparent. For the first time in this World Cup tournament the U.S. was pressing their opponent and kept the pedal to the floor the entire game. Yes, they only scored one goal but there were multiple great chances to score more. That may be where the lack of experience came into play: The inability to finish and put the ball in the net. Next is Germany who is susceptible to one thing it seems... a quick, fast paced attack.

Today's quote is from Ralph Waldo Emerson:

"In skating over thin ice our safety is in our speed."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Bench Press, 5 sets 4-6 repetitions
Axle Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Chest Press, 3 sets of 4-6 repetitions
Captains of Crush Gripper, 3 sets of 15 repetitions per hand
Incline Bench Dumbbell Press, 3 sets of 4-6 repetitions
Rotational Wall Ball Toss, 3 sets of 15 repetitions per side
Dip, 3 sets of maximum repetitions

Have a Great Day!!

Pushing Things in a New Way, Chest and Biceps

Today we are going to mix up our routine a little bit by simply shifting the way we look at our training routine. We will do a warm-up, that won't change. The change will come when we break the sets and repetitions model. On a typical day we would put a prescribed weight on the bar for bench press and do something along the lines of five sets of five repetitions. Today, we are going to do a lot of our typical exercises but get rid of the sets. Instead of doing five sets of five we are simply going to do a total number of repetitions, in this case 30. We may end up doing a set of six or seven and then need to break. That set may be followed by four or five repetitions. There will be no prescribed number, but you you will finish when you complete those 30 total repetitions. More pushing, more power, more physicality.

Today's quote is from Gregg Popovich:

"No physicality, no win."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Ball Slam
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Typical 5x5 Weight, 30 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Push-Up, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Bicep Curls, 60 total repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 55 total repetitions per side
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers, 15 repetitions per side between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!