Supreme Court Justice Antonin Scalia passed away today at 79 years old. It sounds like he passed away in his sleep while on a trip in Texas. Scalia is survived by his wife Maureen, nine children and twenty-eight grandchildren and an entire Nation that mourns his passing. I for one am on the other end of politics from Antonin Scalia.... but I do have an awful lot of respect for anyone that dedicates as much of their life as he did to the service of the United States. Rest in Peace.
Now on a lighter note.... Mitch McConnell is in a full blown stationary panic at the idea that Obama might actually try to appoint another Supreme Court Justice on his way out of the White House door! McConnell has said that "voters must be given a say in the matter".... isn't that why we elect representatives to Congress? Isn't that why we have a President? When a Supreme Court Justice needs to be added.... the President (elected by the people...) nominates someone and the Congress (elected by the people...) have to confirm that person. That is "voters given a say in the matter".
Workout:
Warm-Up: Perform the whips for one minute and then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
One Hand Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Diamond Push-Up, 3 sets of 20 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10-15 repetitions
Peyton Manning is going to another Superbowl.... one that nobody thought he would make it to. The reason the Denver Broncos are headed to the big game is not because Peyton threw them to victory. True, Peyton threw two TD passes with no picks. However, Wade Phillips the Defensive Coordinator of the Broncos, deserves the game ball for the victory. That defense hit Tom Brady 20 times, sacked him four times, picked him off twice and held the Patriots on three different 4th down conversion attempts. Defense still wins championships.
Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total.
Strict Standing Overhead Barbell Press, 5-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Front Plate Raise, 10 repetitions
Diamond Triceps Push-Up, 20 repetitions
Barbell Shoulder Shrug, 10 repetitions
Have a Great Day!!
Worked 'til 5pm and then attended a social event prior to Rebecca's residency program interview tomorrow at the main campus at the University of Arizona. By the time we made a timely and appropriately polite exit from the event and got home it was 8:30pm. Three of us rallied for the evening workout and put together a good one!
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Ball Slam
AbMat Sit-Up
Weight Training:
Super Set: Perform each exercise in order to complete a set, 5 sets total. No rest between exercises.
Strict Overhead Barbell Press, 5 repetitions
Diamond Triceps Push-Up, 15 repetitions
Super Set: Perform each exercise in order to complete a set, 3 sets total. No rest between exercises.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions
Front Plate Raise, 15 repetitions
Have a Great Day!!
It is fantastic that I live in a community where people are very creative and overachieving. There is a NOLS and WMI instructor here that among all of his other talents has decided that in the future he would like to start a brewery: High Alpine Brewing. He will brew a new recipe and we will get an inexpensive growler of tasty beer. The bonus is also that we know exactly what has gone into the making of the beer and we are supporting a guy that is learning and building for his future career. Win win.
Today's quote is from Plato:
"He was a wise man who invented beer."
Early Afternoon Session:
Spin Bike HIIT, 30 minutes
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Sand Bag Push Press
Bicycle Abdominal Crunch
Heavy Rope Whip
Seated Wall Ball Toss
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Diamond Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Kick Back, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
Today is a day that I dread a little bit each year: The day that the NFL season ends. It has been an incredibly bad year for the NFL between the domestic abuse involving Ray Rice and Adrian Peterson, Colts owner Jim Irsay getting busted with a bag full of prescription drugs in his car, owner Dan Snyder and the Redskins' racist name that he refuses to change and of course Deflate-Gate. Still, after all of that crap... I will miss the NFL. At least 'til August when it starts all over again.
Today's quote is from Superbowl XLIX MVP Tom Brady:
"Football is unconditional love."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest.
Jump Rope
Abdominal Crunch
Heavy Rope Whip
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Super Set:
Dumbbell Overhead Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii)
85 lbs. Log Toss for Distance, 3
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Have a Great Day!!
It was a very busy day here at NOLS Southwest with the facility humming in preparation of our first courses heading out into the field. We also had a pot luck dinner to greet all of the instructor teams that were coming to work so we had a limited amount of time to get a workout in. I chose to do what turned out to be a pretty brutal circuit workout that I am going to name "Tri to Shoulder the Burden". A quick post and then I am getting my ass to bed!
Workout: Shoulders and Triceps
Circuit: "Tri to Shoulder the Burden" Perform each exercise in order for one minute to complete a set. Three sets total. There is 15 seconds between exercises to move to the next station and a one minute break between sets.
Jump Rope
Dumbbell Side Raise
Diamond Triceps Push-Up
Front Plate Raise
Overhead Dumbbell Triceps Extension
Heavy Rope Whip
Barbell Skull Crusher
Barbell Push Press
Have a Great Day!!
It has rained everyday in the Washington DC area since we arrived three days ago. It doesn't really bother me that much, but when you are a desert dog it isn't easy. We found Ocho in the desert and he has lived in the desert for all of his life. We do make forays to other climates like our holidays in DC, but for the most part he has been used to the desert. When most of your day is spent laying in the driveway, watching for intruders and enjoying 350 days of sun a year, three days of rain is a big deal. It will be nice when the Och can get even a glimpse of the sun again.
Today's quote is from Henry Wadsworth Longfellow:
"Into each life some rain must fall."
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 30 repetitions in each direction out to the side, in front and overhead
Weight Training:
Dumbbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Dumbbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Diamond Triceps Push-Up, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
Early mornings are the norm now here with medical school and I was able to get in a good dumbbell workout before 7:30am. It is helpful and convenient to have the dumbbells indoors for the cold dark mornings that we have been experiencing here lately.
Today's quote is from George Foreman:
"I get up in the morning looking for an adventure."
Workout: Shoulders and Triceps
Morning Session:
Super Set:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set:
Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Weighted Abdominal Crunches, 50 repetitions
(Primary muscles worked: Rectus abdominis)
Evening Session:
Barbell Push Press, 4 sets of 2-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Super Set:
Skull Crushers, 4 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
