USA Hockey and the Workout

The treatment of the world champion USA Women's Hockey Team by USA Hockey is frankly unbelievable. The most shocking part of the whole mess is that after being exposed for their obvious bias, USA Hockey doubled down and pursued what can only be described as "scab" players to step in for the protesting National Team players. It has gotten so bad that even U.S. Senators have stepped in and written a letter to USA Hockey to support the Women's Team. Why is it so damn hard for people to just say, "Wow, you are right. That is a huge mistake on our part and we will correct this immediately"?!

Warm-Up:
Self-Propelled Treadmill HIIT, 8 minutes, 30 seconds
Weight Training:
Dumbbell Chest Press, 5 sets of 4-6 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Made it to Chattanooga!!!

Just a quick post and then I am off to the first workout in our new home. Lots of painting and unpacking as we settle in. I will write more tomorrow! Excited about our new place!!

Warm-up:
Row, 5 minutes
Weight Training:
Dumbbell Chest Press, 3 sets 10 rep
Alt Dumbbell Curl, 3 sets 10 rep
Dumbbell Fly, 3 sets of 10
Dumbbell Hammer Curl, 3 sets of 10
Incline Dumbbell Press, 3 sets of 10
Captains of Crush Grippers, 15 reps after each of the above sets
Core Work: 15 rep of each. No rest between exercises
Flutter Kick
Lying Heel Touch
Knee Pull-In
Leg Raise

Have a Great Day!!

Redskins: Competitive But Still Losing. Workouts of the Day

It seems like other teams have figured out how to beat the Redskins: Load up the box and stop the run. Force Kirk Cousins to beat you. Depending on which Cousins shows up will determine the outcome of the game. Pick 6 in overtime..... Bad Cousins.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Dumbbell Side Raise
KB Swing
Rotational Wall Ball Toss
Heavy Rope Whip

Evening Weight Training:
Dumbbell Chest Press, 5 sets of 4-10 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Weighted Dip (Bodyweight +35 lbs.), 3 sets of maximum repetitions
Concentration Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, one set of 15 repetitions after each of the above sets

Have a Great Day!!

Home for the Holidays

We made the long drive from Tucson, Arizona to Bethesda, Maryland. We make the three day 2200-mile drive mostly for the dog. The dog is a great traveler in the car and honestly, I don't have the heart to drug him and stick him on a plane. We actually have a lot of fun on the drive and with two of us switching out behind the wheel it is not too painful.

I would have posted yesterday but my laptop screen crapped the bed and just has a black screen. When talking to the very polite and well trained Apple service representative, he referred to my laptop as "vintage". "Vintage" seems to be a very polite way of saying "You are really still using a machine that is that old?!" So, I am now typing away on my new laptop that Rebecca was kind enough to get me for Christmas. I imagine that there are going to be some growing pains switching back from an Apple to a PC... I will keep you posted. My point is that after our road trip we did in fact workout yesterday and we will again today.

Today's quote is from Buddha:

"To be idle is a short road to death and to be diligent is a way of life; foolish people are idle, wise people are diligent."

Workout: Chest and Biceps
Warm-up:
Jumping Jacks, 50 repetitions
Weight Training:
Dumbbell Chest Press on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 35 repetitions
(Primary muscles worked: Pectoralis major)
Dumbbell Chest Fly on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Workout: Back
Warm-Up:
Run, 3 miles
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Plank, 3 sets of 1 minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!!

Christmas Shopping, Practical Gifts and Lifting for Chest and Biceps

I am a person that tries to knock out all of my Christmas shopping in one sitting. I am not a person that likes to wander around stores and see if there is something that might work for people. I want to buy a gift that I know someone is going to use and is practical. I have been initially lit up a number of times for the gifts that I have gotten Rebecca: A Dyson vacuum, the best piece of rolling carry-on luggage I could find and a set of high thread count bed sheets. Romantic? No. But a month or two later I get redemption..."I am SO glad we have this vacuum! Flying around applying for medical school, this luggage was priceless! Ahhhhh, these sheets are so comfortable!"

Today's quote is from the Wizard of Oz:

"Hearts will never be practical until they are unbreakable."

Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike Routine, 30 minutes
Abdominal Crunches, 50 repetitions
Foam Roller Work
Weight Training:
Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 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 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dips, 3 sets of maximum 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!

Thanksgiving Two for One

Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.

Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.

Today's quote is from Benjamin Franklin:

“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)

Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
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
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Thanksgiving Day!

GoRuck One Year Anniversary, Type-2 Fun, Chest and Biceps

I texted my buddy to remind him that it was one year ago that he and I completed the GoRuck Challenge. Twelve hours and over twenty miles with fifty pound packs. Forty degree weather and rain. Carrying around boulders and sandbags along with our twenty-five pound team weight. It was what we refer to in the NOLS community as "Type-2 Fun". At the time it sucks, but looking back it is funny as hell. If you haven't done it... start training NOW!

Today's quote is from Peter Haeussler:

"Type-2 Fun – fun only in retrospect, hateful while it’s happening. Things like working out ‘till you puke, and usually ice and alpine climbing. After climbing the West Face Couloir on Huntington, Scotty and I both swore that we hated alpine climbing. The final 1,000′ was horrific – swimming up sugar snow that collapsed beneath us, roped together without protection – and took nearly as long as the initial 3,000′ from camp. On the summit, Scotty turned to me and said, in complete seriousness, 'I want my mom so bad right now.' By the time we reached Talkeetna our talk of Huntington turned to, 'Ya know, that wasn’t so bad. What should we try next time?'"

Morning Session:
Dumbbell Chest Press, 3 sets of 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 deltoid, triceps brachii)
Dumbbell Chest Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-15 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)

Evening Session:
Warm-Up: Perform each exercise for  one minute and fifteen seconds to complete a set. Three sets total, no rest between sets.
Jump Rope
Laying Medicine Ball Chest Pass
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +70lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Fat Grip Barbell "21" Curls, 3 sets
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis, palmaris longus, flexor carpi radialis, flexor carpi ulnaris)

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!

Hard to Argue with Dominance Like That...

Well, the Kansas City Royals put up a hell of a fight... but Madison Bumgarner just dominated the whole World Series. Dominating pitching and an impressive accomplishment by the San Francisco Giants as a team, winning three of the last five championships.

Today's quote is from Jesse Owens:

"In the end, it is extra effort that separates a winner from second place. But winning takes a lot more than that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline and self-sacrifice. And finally it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don't win, how can you lose?"

Workout: Chest and Biceps
Morning Session:
Warm-Up: Perform each exercise in order for one minute.
Push-Ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 4-8 repetitions
Superset:
Lightweight Dumbbell Flies, 3 sets of 10 repetitions
Push-Ups, 3 sets of 30 repetitions
Superset:
Barbell Curls, 3 sets of 6-10 repetitions
Lightweight Hammer Curls, 3 sets of 15 repetitions
Captains of Crush Grip Trainers, 3 sets of 10-12 repetitions

Evening Session:
Heavy Dumbbell Chest Press, 3 sets of 6-8 repetitions
Incline Dumbbell Chest Press, 3 sets of 6-10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Hammer Curls, 3 sets of 8-10 repetitions
Weighted Dips (+35lbs.), 3 sets of 10 repetitions

Have a Great Day!

Misery Loves Company!

At the evening workout session we had four people show up! It was super fun and we were able to push each other quite a bit. I really enjoy the company even if it is just collectively suffering in the heat.

Today's quote is from Brian Moore:

"If misery loves company then triumph demands an audience."

Workout: Chest and Biceps
Solo Weight Training Session:
Heavy Flat Bench Dumbbell Press, 3 sets of 5-8 repetitions
Warm-Up Circuit: Do each exercise in order for one minute to complete a set. Three sets total.
Dynamic Lateral Step-Ups
Abdominal Crunches
Lying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Weight Training:
Bench Press, 5 sets of 2-6 repetitions
TRX Push-Ups, 3 sets of 20 repetitions
Weighted Dips up to bodyweight +85lb., 5 sets of 3-6 repetitions
Barbell 21 Curls, 3 sets

Have a Great Day!!

Back to Heavy Weights

I just met with a guy that does tree work here in Tucson when he came by to give us an estimate to remove a dead pine tree that is hovering over two of our buildings. Angelo from Romeo Tree Service is really into his work. Angelo took an hour to talk to me about Palo Verdes, Mesquites and how he plans to dismantle the big pine tree in our yard. It was great to meet someone who is really passionate about their work.

Today the legs were a bit sore and wobbly but the other muscle groups I worked this week seem to have recovered. For me that means it is time to start moving back to heavier weights. I could wait a few days longer or I can just get after it again.

Today's quote is from Wayne Gretzky:

"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy."

Weight Training: Chest and Biceps

Warm-Up: 
Spin Bike, 10 minutes (Just to warm up my legs so I could move!)

Heavy Flat Bench Dumbbell Press
Heavy Incline Bench Dumbbell Press
Dumbbell Flies
Captains of Crush Grip Trainers
Bench Press 5x5
Barbell 21s Curls
Weighted Dips

Have a Great Day!

WOD: "Pythons Need Love Too!"

My buddy and I were the only two to show at the evening circuit training so we stepped it up a little bit. By the end my arms were spent!

Weights:
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Barbell Bench Press
Weighted Dips

Circuit Training WOD: "Pythons Need Love Too!" (Each exercise for one minute and fifteen seconds, three full sets. Fifteen seconds between each exercise, one minute rest after each set.)
Dynamic Prisoner Step-ups
Dips
Forearm Wrist Rollups
Suspension Strap Push-ups
Abdominal Crunches
Dumbbell Flies
Fat Barbell Biceps Curls

Have a Great Day!