We have been awful busy working to get two NOLS Fall Semesters in the Southwest out the door tomorrow. I am a bit tired but I wanted to post the workouts from the last two days.
Wednesday Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Prisoner Lunges
Calf Raises
Barbell Good Mornings
Box Jumps
Overhead Squats with Plate
GHD
AbMat Sit-Ups
Wednesday Evening Weight Training:
Back Squats, 5 sets of 5 reps
50m Weighted Sled Drag, 3
25m Weighted Sled Push, 3
Weighted GHD Bodyweight +10 lbs., 3 sets of 10 reps
Standing Weighted Calf Raise, 3 sets of 10-15 reps
Thursday Morning Circuit: We had a record nine people show up for the workout!
Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Barbell Push Press
AbMat Sit-Ups
Farmer's Carry
Hand Release Push-Ups
Front Plate Raise
Rotating Wall Ball Toss
DB Side Raise
Thursday Evening Weight Training:
Bench Press, 5x5
Reverse Grip Axle Bar Curls, 5 sets of 10 reps
Super set:
Weighted Dips Bodyweight +50 lbs., 5x5
Captains of Crush Grip Trainers, 5 sets of 15 reps
Have a Great Day!!
Serena Williams' bid for the "Calendar Slam" was dashed by the unranked Roberta Vinci of Italy. The second ranked Simona Halep was also beaten by Italian Flavia Pennetta in the semis making it an all Italian Women's Final. Apparently the Prime Minister of Italy is flying in just for the occasion. Time for Serena to hit the reset button and give it another go next year.
Friday's Workouts:
Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump rope
Barbell Push Press
Sumo Deadlift High Pull
AbMat Sit-Ups
Side Dumbbell Raise
Hand Release Push Ups
Front Plate Raise
Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Curls, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Super Set:
Weighted Dips (Bodyweight +35 lbs.), 5 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 5 sets of 15 repetitions
Saturday's Metabolic Workout:
"Helen on the Water"
3 Rounds For Time:
Row, 400 meters
Kettlebell Swings, 21 repetitions
Pull-Ups, 12 repetitions
Have a Great Day!!
The sports news today is splattered with Jordan Spieth crushing the Master's course at Augusta and winning the Green Jacket at 21 years old. A guy who doesn't drop F-bombs when he screws up a shot but rather sincerely says things like, "Gosh darn it". It seems that maybe the next battle in golf will be Rory vs. Jordan.
However, also in the news is Johnny Manziel coming out of a long stint in rehab. A guy that when he left, it was all about him. I am hoping that after being in a detox facility, he has realized that as a NFL quarterback he has a lot of other people counting on him. And not just the players... the Cleveland fans and community. It will be interesting to see what happens to "Johnny Football" this season.
Today's quote is from Charlie Sheen:
"Slash sat me down at his house and said, You've got to clean up your act. You know you've gone too far when Slash is saying, Look, you've got to get into rehab."
Warm-Up: Perform each exercise for one minute.
Jumping Jack
Barbell Good Morning
Laying Medicine Ball Chest Pass
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 2-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dips, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 5 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Concentration Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
The NOLS Spring Semester in the Southwest heads back today after completing the independent student expedition portion of their course. It will be great to see these students again and reflect on how far they have come from their beginning in mid-January. A new set of wilderness stewards turned loose on the world. A new set of students that have experienced places that need their protection. If you waited around long enough, one or two may show up here in a few years to be NOLS Instructors themselves. That is the impact that Wilderness can have on unplugged people.
Today's quote is from Will Wright:
"I find it refreshing to unplug from it for a while. You kind of forget how deeply you get embedded in it."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total. No break between exercises. One minute break between sets.
Weighted Dip (body weight +35 lbs.), maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up (body weight +50 lbs.), 15 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Curl, 5 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Fat Grip Dumbbell Hammer Curls, 5 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers between each of the above sets, 15 repetitions each
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
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!!
Tom Izzo and the Michigan State Spartans brought home the NCAA bracket victory for me with their win over Louisville. As the winner of my pool, I get to be taken out to dinner by the other three folks and it is looking like we will be having sushi! Now, I need the Spartans to run out of gas and lose to Duke to make my bracket hold up. I also would LOVE for Wisconsin to beat Kentucky. Go Badgers!!
Today's quote is from the PBS show on Life in Sparta:
An old man wandering around the Olympic Games looking for a seat was jeered at by the crowd until he reached the seats of the Spartans, whereupon every Spartan younger than him, and some that were older, stood up and offered him their seat. The crowd applauded and the old man turned to them with a sigh, saying "All Greeks know what is right, but only the Spartans do it."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
Push-Up
Trunk Twist
Hammer Curl
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 3-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Renegade Dumbbell Row with Push-Up, 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 10 repetitions per arm
(Primary muscles worked: Biceps brachii)
Wrist Roll-up, Maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
I may end up making a couple of posts tomorrow. I am getting up and lifting with my co-worker and buddy who has to take off and do a drive tomorrow to take a course into the field. We will do the following workout early in the morning. In the afternoon I may end up leading another workout with other folks in the evening.... we will see.
Workout: Chest and Biceps
Warm-Up:
Push-Up, 1 set of 20 repetitions
Weight Training: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curl, 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, Maximum repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
And then there was the afternoon session. Tomorrow I drive to drop our NOLS Southwest Semester group off on the final leg of their journey. Shortly after that I pick up our NOLS Semester on the Borders and take them to their climbing camp. Big day of driving, cleaning and debriefing.
So tomorrow will be a day off and there will be no post. Tonight I worked out with three folks and we had a good lifting session.
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
TRX Biceps Curl
Bicycle Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Super Set: Perform three sets of each exercise.
Axle Bar Curls, 10-12 repetitions
Dumbbell Hammer Curls, 10 repetitions
Between each of the above sets complete a set of Captains of Crush grip trainers.
Now, Really Have a Nice Day!!
I did not fair too badly in my NCAA bracket for rounds one and two, coming away with 28 winners picked. I would love to say there is a method to the madness but in the end it is all a crap shoot. I did use the BPI rankings as a guide, but in the end there is really no way to see teams like UAB and Georgia State coming. Once the dust clears in round two, the teams typically begin to exert their dominance in round three: Keep an eye on Kentucky, Arizona and Villanova. The one guy that picked multiple "Cinderellas" in our pool is struggling a bit after pulling for Buffalo and Stephen F. Austin.
Today's quote is from Hunter S. Thompson:
"March is a month without mercy for rabid basketball fans. There is no such thing as a 'gentleman gambler' when the Big Dance rolls around. All sheep will be fleeced, all fools will be punished severely... There are no rules when the deal goes down in the final weeks of March. Even your good friends will turn into monsters."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Push-Up, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions including a one repetition max test
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Renegade Dumbbell Row with Push-Up, 3 sets of 10-15 repetition
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:
Axle Bar Curl, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, 4 sets of maximum repetitions
Have a Great Day!!
I have a day off today. A day off just in time to pour over my NCAA bracket. The goal here is to try to erase as few bracket entries as possible. Looking closely at it, it seems a bit harder than usual this year. I do have Kentucky, Wisconsin, Duke and Michigan State in my Final Four. I am picking the upset with Wisconsin beating Kentucky and have Duke beating Michigan State. In the end, I am going with Frank the Tank and the Badgers to win it all! I guess that Michigan State is my Cinderella this year... though picking Tom Izzo as a Cinderella seems like cheating.
Today's quote is from Zach Johnson:
"I'm kind of a grinder. I'm a Cinderella, an underdog story who fights."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
TRX Chest Press
Lightweight Dumbbell Hammer Curl
Lightweight Dumbbell Fly
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 30 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Dumbbell Concentration Curl, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps brachii)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)
Have a Great Day!!
In a couple of very surprising moves, the Ravens traded away the rock of their defense Haloti Ngata for a number of draft picks and the Redskins quietly signed Stephen Paea from the Bears, staying mostly out of the big splash free agency headlines. The Ravens get a pass from me for trading away Ngata simply because Ozzie Newsome has proven that he can trade away real stars and somehow come out on top and remain competitive year in and year out. The 'Skins get no such pass.
Today Terrence "Pot Roast" Knighton is visiting the Redskins. If they sign him, they will be following the best rule of rebuilding a franchise... From the inside, out. Of course they tried that once with Albert Haynesworth, didn't they?!
Today's quote if from my brother Kevin:
"I feel calm and relaxed with a real GM running the show. I would love to see the picture of Snyder bound and gagged in a closet with the Redskins 1 private jet grounded. What a friggin' pleasant change of pace."
Workout: Chest and Arms
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
300m Shuttle Run
Medicine Ball Chest Pass
Dumbbell Hammer Curls
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Weighted Dip, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Push-Up, 5 sets of 25 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
My good friend, workout partner and co-worker turned 30 years old today. I find that thirty is a very interesting age and one that tends to lend itself to instant credibility: I mean hell, you survived your twenties! It was a fun day and we were able to use our last Horrible Card for Travis' birthday! As a gift we gave him a brutal super set to end the workout!
Today's quote is from Pete Rose:
"Doctors tell me I have the body of a thirty year old. I know I have the brain of a fifteen year old. If you've got both, you can play baseball."
Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Trunk Twist
Push-Up
Light Dumbbell Curl
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Dip, 5 sets of 8-12 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Hammer Curl, 15 repetitions
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
100m Farmer Carry
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
I have returned from my 14-day trip down the Rio Grande with my fantastic NOLS students! It was pretty damn cold, but great students and fun instructors made it an amazing trip! It was really good to be home again though! Just a quick post tonight to get back into the routine!
Today's quote Edie Falco:
"Coming home to my family afterward makes the work richer, easier and more fun."
Workout: Chest and Arms
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Abdominal Crunches
Push-Ups
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dip, 5 sets of 15-20 repetitions
Push-Up, 5 sets of 20 repetitions
Axle Bar Curl, 5 sets of 10 repetitions
Captains of Crush Grip Trainers between each set, 10-15 repetitions per set
Have a Great Day!
I am continuing to move toward getting ready to go into the field as part of the river instructor team for the Spring Semester in the Southwest. I am trying to wrap up all of my in-town work in preparation for the three week field contract. Having a job that is mostly in-town and part-time field instructor is a nice balance. Right now I am excited to go to the field again.
Today there were three of us for the evening workout, so we did a heavy lifting session for the chest, biceps and forearms. There were not a lot of exercises, but they were each pretty strenuous.
Today's quote is from Cate Blanchett:
"If I had my way, if I was lucky enough, if I could be on the brink my entire life - that great sense of expectation and excitement without the disappointment - that would be the perfect state."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions, ending with a one repetition maximum press
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip (Bodyweight +up to 85lbs.), 5 sets maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:
Axle Bar Biceps Curl, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Wrist Roll Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!
I am going into NOLS "field mode" which includes thinking about being in the sun of southwest Texas all day long for a few weeks straight. To combat the sun in the desert there are two options: Wear very little clothes and LOTS of sunscreen or cover up completely from the sun and wear very little sunscreen. I go with the latter: Long sleeve shirt, long pants, cotton gardening gloves, wide brim hat, sunglasses and then my real secret weapon.... my beard. I grow it as long as possible to cover as much of my face as it can. When it is all said and done I use a lot of sunscreen on the tip of my nose and cheeks.
Today's quote is from John Hodgman:
"First of all, I wish I could grow a beard."
Workout: Chest and Biceps
Morning Routine:
Spin Bike HIIT, 30 minutes
Afternoon Routine:
Warm-Up: Perform each exercise in order for one minute to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Inch Worm
TRX Biceps Curl
Abdominal Crunch
Weight Training:
Captains of Crunch Grip Trainers between each of the following sets, 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Bench Press, 5 sets 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 5 sets to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 30 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(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!!
Tonight I am sending out much love and support to the folks on the east coast that are about to get blown up by a winter storm. It is a bit frightening when the Mayor of New York City says that it may be the worst snow storm to hit the city... EVER?! I have no complaints out here in the desert. I hope folks just hunker down and wait out the storm in safety.
Today's quote is from Shalom Harlow:
"My favorite New York memory is that blizzard in '96. I get chills thinking about it. It's my favorite time here - call me crazy. I'm from Canada, and it's very cold up there."
Today we did a brief warm-up followed by one very light bench set and then went for a one repetition maximum press. The last three sets were of 6-8 repetitions.
Workout: Chest and Biceps
Warm-Up:
Jumping Jack, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 5 sets to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Axle Bar Biceps Curl, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Concentration Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Foam Roller Work
Have a Great Day!!
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 NOLS Southwest Spring Semester starts on Monday. Their proctor arrives tonight and begins preparing for three months in the southwest wilderness with 14 students whose average age is 20 years old. The grand adventure that is NOLS continues.
Today's quote is from Christopher McCandless:
"The very basic core of a man's living spirit is his passion for adventure."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions (The fifth repetition of each set should be very challenging.)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, 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 and minor, triceps brachii)
Super Set:
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Have a Great Day!!
The college football national championship game is tonight with the Oregon Ducks playing the Ohio State Buckeyes. Though I am not attached to either team, I do have to admit that I am pulling for the Ducks. First, the Ducks have never won the championship and I think it would be cool to share that love a bit. Second, a good friend, former workout partner, and fellow GoRuck sufferer is a HUGE Michigan fan. In his honor, I will refrain from rooting for OSU.
Today's quote is from Billy Bob Thornton from the movie "Bandits":
"Beavers and Ducks!"
Workout: Chest and Biceps
Morning Session:
HIIT Spin Bike, 25 minutes
Abdominal Crunch, 100 repetitions
Afternoon Session:
Warm-Up:
Trunk Twist, 20 repetitions
Laying Medicine Ball Chest Pass, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Body Weight +50 lbs., 5 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
Barbell 21 Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
We are officially ready for students to arrive here at NOLS Southwest. Maps have been folded, classes have been planned, gear has been pulled... now we just need them to arrive. It will be exciting to see the faces of the people that are about to spend a month out in the desert of Arizona.
Today's quote is from Gloria Steinem:
"Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Push-ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Three sets of each exercise
Barbell Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Yesterday I posted about resolutions and setting goals. Here are my goals for 2015! I am putting them out into the world to be held accountable...
1) Study 10 hours per week toward my personal trainer certification.
2) Take and pass my personal certification exam.
3) Work or volunteer part-time during the summer of 2015 as a personal trainer at a local fitness facility.
There you have it. These are specific, measurable, attainable, realistic and time-oriented.
Today's quote is from LL Cool J:
"Stay focused, go after your dreams and keep moving toward your goals."
Workout:
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total with no rest between sets.
Heavy Rope Whips
Push-Ups
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Have a Great Day!!
