Great Day Off and the Workout

We all had the day off from work today so a lot happened. We started with a nice hike at Stringer's Ridge on the Hill City Trail to the Strut Trail. It was only three miles but lots of hills got the old dogs huffing and puffing. We ran around doing errands after that and got very tasty burgers at Slick's. We wrapped up the day with a great workout, some wonderful spicy pork chops with tomatillo salsa and then listened to the Nationals versus Reds on the radio. What a great day?!

Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
Axle Bar Curl, Pronated Grip, 5 sets of 8-10 repetitions
Weighted Dip (+50lbs), 5 sets max repetitions
Fat Grip Strict Chin-Up, 5 sets 10 repetitions
Hand Release Push-Up, 5 sets of 30 repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Draft Day Tomorrow and The Workout

The NFL Draft starts tomorrow night. For the first time in a long time, I am not very concerned as a 'Skins fan. Projections have Washington taking lots of defensive players and offensive lineman. That is how you build a championship team: Protect Kirk Cousins and get after Tony Romo. McCloughan: Don't let me down.

Warm-Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
Barbell Split Jerk 65#, 10 repetitions
Barbell Thrusters 65#, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training Super Set: Perform each exercise in order to a complete set. Seven sets total. No rest between exercises. Scale weights to what is appropriate for you.
Clean and Split Jerk, 85% of 1 Rep Maximum Weight, 1 repetition
Push Press from the Rack 95#, 12 repetitions
Metabolic Conditioning: AMRAP in 12 minutes. Perform each exercise in order to complete a set. Complete as many repetitions as possible in 12 minutes.
Dips, 8 repetitions
Bar Facing Burpee, 8 repetitions
Barbell Thruster 95#, 4 repetitions
Cool Down:
Jump Rope, 3 minutes at a casual pace

Have a Great Day!!

Clawing Back to Health and the Workout!

My body is finally turning the corner on this illness I have had. I didn't have any of the crazy fluctuations between sweating and chills and I was finally able to eat a big dinner. Fighting back!

Today's workout was way mellow as I ease back into the workout routine... starting back at the top of the order with chest and arms. Just happy to WANT to workout again!!!

Warm-Up:
Hand Release Push-Up, 3 sets of 10 repetitions

Weight Training:
Bench Press, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions

Super Set: Perform the next two exercises in order to complete a set. Three sets total. No rest between exercises.
Dumbbell Fly, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions

Dips, 3 sets of 15 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand after all of the above sets.

Have a Great Day!!

Quick Workout Post

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:

Bench Press, 5 sets of 4-6 repetitions

Axle Bar Curl, 3 sets of 8-10 repetitions

Dumbbell Renegade Row, 3 sets of 15 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Dumbbell Fly, 3 sets of 10 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.

EZ Bar Curl, 10 repetitions

Dip, 15 repetitions

Butterfly Sit-Up, 20 repetitions

Captains of Crunch Grip Trainers,15 repetitions between each of the above sets

Have a Great Day!!

Avoided the Debate and Lifted Weights

I pride myself on staying on top of news and politics... but I could not bring myself to watch the GOP debate last night. If I never have to listen to Trump or Cruz again, it will be too soon. Instead, we had a great workout!

Workout:

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.

Jumping Jack

TRX Biceps Curl

AbMat Sit-Up

Push-Up

Weight Training:

Bench Press, 5 sets 2-10 repetitions

Axle Bar Biceps Curl, 3 sets of 8-10 repetitions

Weighted Dip, 5 sets of maximum repetitions

Dumbbell Hammer Curl, 3 sets of 8-10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between sets.

Dumbbell Fly, 8-10 repetitions

Hand Release Push-Up, 30 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!

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!!

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!!

Morning Circuit and Evening Chest, Biceps and Forearm Split!

Great workout day but it was a long one. I have the energy to finish this post and that is about it.

6:30am Circuit Training:
Perform each exercise for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Overhead Press
Dumbbell Side Raise
Front Plate Raise
V-Sit with Medicine Ball Torso Rotation
Hand Release Push-ups

5:30pm Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
EZ Bar Biceps Curls, 3 sets 8-10 repetitions
Weighted Dips (Bodyweight +35lbs.), 3 sets of maximum repetitions
Wrist Roll-ups, 3 sets of maximum repetitions
Heavy Dumbbell Incline Chest Press, 3 sets of 5 repetitions
Super Set:
Dumbbell Flies, 3 sets of 8-10 repetitions
Captains of Crush Grippers, 3 sets of 15 repetitions
AbMat Sit-ups, 3 sets of 25 repetitions

Have a Great Day!!

Traveling Workouts and Today's Workout of the Day

This weekend I am headed back east to visit friends. I will workout today like I normally do and I will take tomorrow off as I travel. I have listed three travel workouts where there is no equipment required. I will get back at it here on Monday when I will post again.

Warm-Up:
3 minutes continuous KB swing, light
10 H/L PVC Wraparounds
10 H/L PVC Passthroughs
Strength:
Back Squat, 4 sets of 8 repetitions. One set every three minutes.
Workout of the Day:
10 Minutes, AMRAP
21 Wall Ball Tosses
15 Dips
9 24" Box Jumps
Cool-Down:
3 minutes continuous Air Squats
Mobility:
Quadriceps stretches

Travel Workouts:
Friday:
2 rounds for time:
20 Jumping Air Squats
Run to make the block
At each corner 20 Jumping Air Squats

Saturday:
15 minutes AMRAP:
5 Burpees
10 Alternating Lunges per leg
15 Abdominal Crunches

Sunday:
15 minutes AMRAP:
15 Air Squats
15 Hand Release Push-Ups
30 second Plank Hold

Have a Great Weekend!

Jefferson Davis' Descendant Brings Down the Confederate Flag, Chest and Biceps Workout

South Carolina Republican Representative Jenny Horne got really upset. After the racially motivated mass shooting in Charleston, South Carolina a ground swell of emotion, energy  and support formed to get the Confederate Battle Flag removed from the grounds of the South Carolina Statehouse. But, a small group of Republican lawmakers used the argument that the flag did not represent hate, that it represented their heritage and they were fighting the removal of the flag. Jenny Horne was over it. 

"I have heard enough about heritage, I am a descendant of Jefferson Davis, Okay? But that does not matter. It's not about Jenny Horne. It's about the people of South Carolina who have demanded that this symbol of hate come off of the Statehouse grounds." Among the nine people killed in the shooting rampage was State Senator Clementa Pinckney, a colleague and friend of Jenny Horne's. Tearfully Horne continued. "I cannot believe that we do not have the heart in this body to do something meaningful such as take a symbol of hate off these grounds on Friday! For the widow of Senator Pinckney and his two young daughters, that would be adding insult to injury and I will not be a part of it!"

This morning, the Confederate Battle Flag was removed from the South Carolina Statehouse grounds and placed in a museum. Well done Jenny Horne. Rarely in this day and age do we see politicians do things simply because they are the right thing to do.

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order, one minute each
Jumping Jack
AbMat Crunch
TRX Chest Press
Bicycle Abdominal Crunch
Trunk Twist
Weight Training:
Bench Press, 1 set of 10 repetitions at 50% 1-RM, 5 sets of 1-5 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Parallette Push-Up with Feet on 36" Box, 3 sets of 15 repetitions
Barbell Wrist Curl, 3 sets of 15 repetitions
Dumbbell Chest Fly, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
Weighted Dip (+50lbs.), maximum repetitions
Captains of Crush Grip Trainer, 15 repetitions

Have a Great Day!!

Enough Said, Plus a Chest and Biceps Workout

Today's quote is from Abby Wambach:

"Finally."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
AbMat Crunch, 50 repetitions
Trunk Twist, 25 repetitions
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
Axle Bar Curl, 3 sets f 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of maximum repetitions
Weighted Dip (Bodyweight +50 lbs.), 3 sets of maximum repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions

Have a Great Day!!

Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!

Turning Off the Phone and a Quick Chest and Biceps Post

Today the NOLS Southwest Instructor Course comes back from their climbing camp and with that, our last course of the season will be home. With all of our courses out of the field we can finally turn off our evacuation phone that has been on since our first course rolled out of the driveway in January!

We will have an end of season party tonight to celebrate so we are having a morning workout this morning. Just a quick post and then I am out the door to hit it!

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
TRX Chest Press
Lightweight Dumbbell Hammer Curl
AbMat Abdominal
Weight Training:
Bench Press, 5 sets to include a one repetition maximum
Dip, 5 sets of maximum repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Axle Bar 21 Curl, 3 sets
Captains of Crush Grip Trainer, one set of 15 repetitions between each of the above sets

Have a Great Day!!

Active Rest Day Two for One!

Today we are going to drive to pick up our NOLS Southwest Instructor Course from the Gila Wilderness and get them to their rock climbing section at Cochise Stronghold. With all of this driving we are going to take today off from the weights. We should be back at NOLS Southwest early tomorrow afternoon which means that we can get a chest and biceps workout in. There will be no post tomorrow but I will put tomorrow's workout here today!

Active Rest Day Today:
AbMat Crunch, 50 repetitions
Foam Roller Work

Workout Tomorrow:
Warm-Up: One minute each.
Jumping Jack
TRX Chest Press
Ball Slam
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 30 repetitions
(Primary Muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 75 repetitions
(Primary Muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Curl, 50 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Toes to Bar, 30 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Couple of Days!!

Young Men Doing the Right Thing, Chest and Biceps

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!!

Home Again!!!

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!

Getting Excited for the Field, Chest and Biceps

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!

All-Natural Sunscreen, Chest and Biceps

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!!

Sympathies to the East Coast, Chest and Biceps

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!!

Getting Ready for the Next Round of Students and Heavy Chest and Arms

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!!