More Cops Dead in Louisiana and the Workout

Three more cops dead in Louisiana and three more critically injured after showing up on a scene with a "suspicious person with an assault rifle" was reported.The Baton Rouge police have cracked down very hard on protesters that were demonstrating after the slaying of Alton Sterling earlier this month. Apparently someone felt that meant they could start killing cops...

This morning we took our pups on a hike over to Glen Falls on Lookout Mountain. We normally walk them for two miles a day along the road here at home, but on the weekends we try to get them out on one of the trails around here. The hardest part is trying to figure out which of the amazing places will you go to? On top of everything else we do for exercise, the love of our dogs gets us out to walk 14-16 miles a week!

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.

Hand Release Push-Up, 10 repetitions

AbMat Sit-Up, 25 repetitions

Weight Training:

Bench Press, 5 sets of 2-5 repetitions

Axle Bar Curl, 3 sets of 4-6 repetitions

Incline Dumbbell Chest Press, 5 sets of 8-10 repetitions

Seated Dumbbell Curl, 3 sets of 4-6 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

Core Work: Perform 35 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!!

Great Time Paddling, Ronaldo, LeBron,Venus and Federer and the Workout

I had a really nice time paddling with Chattanooga Therapeutic Recreation and their Team River Runner program. It was an hour and a half of paddling on the Tennessee River with local volunteers and veterans. I will definitely go out there and work with those folks again when life permits.

I am no fan of Cristiano Ronaldo, LeBron James or Roger Federer. But, now that I am squarely middle aged I have to admit that I am very proud of all three of them. All three recently have been told that their sport has passed them by... respectively Gareth Bale, Steph Curry, and Novak Djokovic were the faces of the sport now... thank you very much for your effort over the years, None of them have gone quietly... LeBron has his championship and the other two on are the verge of theirs. And please, let us not leave out Venus Williams! Thirty six and she may end up facing Serena in the Wimbledon finals?! Awesome!

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds each. No rest between exercises or rounds.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 2-5 repetitions
Barbell 21 Curl, 3 sets of 21 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Strict Fat Bar Chin-Up, 3 sets of maximum repetitions
Parallette Push-Up, 5 sets of 15-20 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions per hand after each of the above sets.
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!!

Nutty Whirlwind Day and the Workout

So, today was a very different day. I started out with a 3:45 am wake up to be at my first day of a job at UPS by 5 am. The job is a part-time package handling job. Basically what I did from 5 am-9 am was stack boxes from sellers that were bound for Amazon. It was hard, honest work in trailers that have no climate control and well... the boxes just keep coming! I found it to be pretty fun but physically demanding. You just have to stay hydrated. The one thing that I will say that I really like about UPS is that the folks doing that job like me.... working 17.5-20 hours a week of manual labor... after one year they get full benefits. That is the reason most of them are in those trailers moving boxes. I was working with a great guy that is a barber in his other occupation and has worked sorting packages for five years to get the health coverage.

I was done at UPS by 9 am and got one of our car's emissions test done on the way home so that it could get licensed and titled in Tennessee. This included a quick trip the Autozone to replace the 17 year old gas cap that could no longer pass the pressure test it needed to pass. Finally got home, ate some food, rested a bit and then worked out for the day.

After that I went to an interview and received an offer for a full-time job at the local Gold's Gym working as a personal trainer. I am pretty excited about this job. The one thing that I have not done yet is work in a fitness facility. The thing that I am most looking forward to is learning to generate a client list and working with a group of clients on a regular basis. I have been fortunate to have worked with a population of fit outdoor athletes and it will be really rewarding to work with people who are excited to take on fitness goals as a lifestyle change to better their lives.

Like I said, nutty whirlwind day.

Warm-Up:
Rowing Machine, 5 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets.
Core Work: Perform 25 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!!

Subway Knife Attack Victim Shares his Story and the Workout

Lyle Zimmerman, an American who in 2015 was in the London subway when he was attacked by a self radicalized young man of Somali descent. Zimmerman tells the harrowing story of being surprised from behind, kicked to the floor and then his assailant attempted to cut his throat with a bread knife. The dull and weak blade sliced across Zimmerman's throat and then broke. Though he was injured the knife did not cut any of Zimmerman's arteries and an off-duty doctor on the Tube took care of him until further medical help arrived.

Meanwhile his attacker who had been chased off by other subway passengers was stalking around showing photos of victims of coalition bombs to people on his phone while stating that his knife attack was him "striking back for his Syrian brothers". Police arrived on the scene and tasered the attacker and he was taken away. Turns out the man was schizophrenic and delusional and to this day remains in a mental institution.

Zimmerman's point in sharing his story is this: Zimmerman is lucky to be alive for sure.... a stronger, sharper blade and he would have probably been decapitated. However, because this young man only had a bread knife and could not access a firearm in London, Zimmerman and the attacker both survived. If his assailant had an AR-15 style assault rifle like the ones used by mentally ill shooters in Newtown or Orlando, dozens of people could have been injured or killed. The solution is simple if only our politician's could not be bought. There should be no access to military style firearms for civilian use.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Strict Fat Bar Chin-Up, 5 sets of maximum repetitions
Parallette Incline Push-Up, 5 sets of 15 repetitions
EZ Bar Curl, 5 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions after each of the above sets.
Core Work: Perform 20 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!!

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!!

Medical School Graduation and Yesterday's Workout

Yesterday was a huge day here. Four years ago, at the age of 37 years old, Rebecca started medical school. Last night we went to her graduation and her parents and I had the honor of hooding Rebecca as she finished school. After that she took the Hippocratic Oath and became a doctor. I started this blog to have conversations about being middle aged and continuing to exercise. Compared to completing medical school at 41 years old, that is a cake walk!!! We are very, very proud of our new doctor in the family!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Hand Release Push-Up
AbMat Butterfly Sit-Up
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Wrist Curl (Pronated and Supinated Grip), 3 sets of 15 repetitions
Incline Parallette Push-Up, 3 sets of 15 repetitions
Alternating Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Cool-Down:
400m Run with 25# Plate
Mobility:
Chest Stretches

Have a Great Day!!

The Closing Has Begun and the Workout

The last courses have gone home from NOLS Southwest. People have started to load up their old Subarus and Toyotas and are preparing to head to places north of here.... just in time to dodge the heat. We are waiting 'til everyone else has left and then we will start getting our act together for the big life changing move to Chattanooga.

Warm Up:

Jumping Jack, 2 minutes

Strength: After each of the sets below do 15 repetitions with the Captains of Crush Grip Trainers with each hand. Total of 23 sets.

Bench Press, 7 sets of 1-5 repetitions

Alternating Dumbbell Curl, 3 sets of 8-10 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Strict Chin-Up, 5 sets of 10

Dip, 5 sets of 15 rep

Mobility:

Chest Stretches

Cool-Down:

400m Walk

Have a Great Day!!

Ted, Bernie: Move On Dot Org.... and the Workout

I think it is about time for Ted Cruz and Bernie Sanders (and technically John Kasich...) to admit that they are done. It is time to move on to the general election between Hilary and the Donald. Not that I am excited to get THAT ball rolling.... but it does seem kind of ridiculous for Cruz to be picking a running mate?! Fiorina? Really.

Warm-Up:
Steady Pace Run, one mile
Warm-Up Super Set: Perform each set in order to complete a set. Two sets total. No rest between exercises.
Hand Release Push-Up, 15 repetitions
Strict Chin-Up, 8 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
Strength: Complete each exercise in order to complete a set. Seven sets total. No rest between exercises.
80% 1-RM Bench Press, 5 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand
Metabolic Conditioning: perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 20 repetitions
Axle Bar Curl, 15 repetitions
Burpee, 10 repetitions
Strict Chin-Up, 5 repetitions
Cool-Down:
400m Walk
Mobilty:
Chest and Shoulder Girdle Stretches

Have a Great Day!!

Hypertrophy Workout for a Change

hypertrophy
noun  hy·per·tro·phy \hī-ˈpər-trə-fē\
plural hypertrophies
1. excessive development of an organ or part; specifically :  increase in bulk (as by thickening of muscle fibers) without multiplication of parts
2. exaggerated growth or complexity

Today we got away from our typical heavy weight, low repetition strength building workouts and went for a change just to mix it up a bit. Three to five sets of ten repetitions with somewhere between 30 seconds to one minute rest between sets. Pumped.

Warm-Up: Perform each exercise in order for one minute each. No rest between exercises.
Jump rope
AbMat Butterfly Sit-Up
Hand Release Push-Up
Workout: Hypertrophy Chest and Arms- 30 seconds to one minute rest between sets with one set of 15 Captains of Crush Grip Trainers per hand between each set.
Bench Press, 5 sets 10 repetitions
EZ Bar Curl, 3 sets 10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Incline Parallette Push-Up, 20 repetitions
AbMat Butterfly Sit-Up, 50 repetitions

Have a Great Day!!

National Park Volunteering and the Workout

The NOLS Southwest in-town staff went and volunteered for the morning at Saguaro National Park. We worked for three and a half hours trimming plants and brush from trails to make them more accessible for folks to be able to hike or run on them. It was fun, a beautiful breezy day and it felt good to help by doing some work at one of our National Parks where maintenance funds are often hard to come by. And we got to see a Gila Monster in the wild!!

Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Butterfly Sit-Up

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Bench Press, 8-10 repetitions
Reverse Grip Axle Bar Curl, 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Up, 15 repetitions
Strict No Kip Chin-Up, 10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Dumbbell Fly, 10 repetitions
EZ Bar Curl, 10 repetitions

Have a Great Day!!

Tigers: Now That is Some Great News... and the Workout

The World Wildlife Fund has just reported that the number of tigers in the wild worldwide has increased by more than 20%. From an estimated 3,200 in 2010 to almost 3,890 in 2016! When the United Nations' Environment Programme estimates that 150-200 species of plant, insect, bird and mammal become extinct every 24 hours... this is huge news! They are hoping that with continued protection that they can reach a goal set in 2010: Double the wild tiger population worldwide by 2022.

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
TRX Chest Press
TRX Biceps Curl
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dip, 3 sets of maximum repetitions to failure
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets

Have a Great Day!!

The Passing of a Legend and the Workout

Merle Haggard died on his 79th birthday today. There are few people in this world that are as influential as Haggard was to country music. In a new era with mega stars and pop country music it is hard to believe that the genre came from people like Merle Haggard: A common working person, a construction worker, a ex-convict who saw Johnny Cash perform at San Quentin prison. Despite that Haggard had a great view on life: ""I am smart enough to know that I have been gifted and have had a better than average shot at everything," he said. "I have been blessed many times." Rest in Peace.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 15 repetitions
Barbell Curl, 3 sets of 8-10 repetitions
Super Set: Complete each exercise in order to complete a set. Three sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

'Nova and the Heels Bring Home the Bracket Challenge Win!!

Today with Villanova blowing up the Oklahoma Sooners and the UNC Tar Heels polishing off the Syracuse Orange, I was able to pull off a win in our NCAA Bracket Challenge! That means I will be taken to dinner by the other two that did not win. Now, Rebecca is a medical student up to her eyeballs in debt and my friend is recently married with a child on the way. So I am only going to make them take me to Five Guys for my victory meal. Quality at a fair price!

Warm-Up: Perform each exercise in order for one minute each.
Jumping Jack
AbMat Sit-Up
Hand Release Push-Up
Weight Training:
Bench Press, 5 sets of 2-6 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Incline Parallette Push-Up, 5 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand

Have a Great Day!!

Quick Workout Post

Busy day today. Just going to post the daily workout.

Warm-Up: Perform each exercise in order for one minute to complete a set. two sets total. No rest between sets.
Jump Rope
Hand Release Push-Up
Abmat Sit-Up
Weight Training:
Bench Press, 5 sets of 5 repetitions
Reverse Grip Axle Curl, 3 sets of 8-10 repetitions
Weighted Dip (Bodyweight +25 lbs.), 3 sets of maximum repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Dumbbell Fly, 10 repetitions
Barbell Wrist Curl, 15 repetitions

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!!

NCAA Tournament and The Daily Workout

It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Crunch

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets 8-10 repetitions
Weighted Dip (Bodyweight +25lbs.), 5 sets of maximum repetitions

Superset: Perform each exercise in order to complete a set. No rest between exercises. 
Dumbbell Renegade Row, 15 repetitions
AbMat Sit-Up, 30 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets

Have a Great Day!!

The Fastest College Mile, a Real Team Player and the Workout

I heard a great story today about Izaic Yorks of the University of Washington who ran the fastest mile by a college athlete ever: 3:53?! As crazy fast as that is, he will not be competing in the individual mile at the NCAA championships this weekend. You see, Yorks committed to running in the Distance Medley Relay (DMR) with his teammates. If Yorks ran the individual mile, he would need to run a preliminary qualifying round prior to the DMR and that would jeopardize his teams chances at winning a national title. When asked by his coach if he wanted to compete in the individual race Yorks responded, "I was just, no way. I want to do the DMR. That is what I told these guys I would do. And I am gonna stick to that word." Awesome.

Warm-Up:
1000m Row
Weight Training:
Bench Press, 5 sets 2-10 repetitions
Chin-Up, 5 sets of maximum repetitions
Dumbbell Fly, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions
Super Set: Perform the following two exercises in order to complete a set. Five sets total. No rest between exercises.
Weighted Dip (Bodyweight +35lbs.), maximum repetitions
AbMat Sit-Up, 25 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each 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!!

Quick Friday Night Workout Post

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
TRX Fly
AbMat Sit-Up

Weight Training:
Dumbbell Chest Press, 5 sets 6-10 repetitions
Alternating Dumbbell Curl, 3 sets 10-12 repetitions
Bench Press 21s, 3 sets 21 repetitions
Barbell Curl, 3 sets 10-12 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Dumbbell Fly, 10 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 20 repetitions

Have a Great Day!!

Quick Post of the Evening Workout

It was a beautiful evening here in Tucson. My regular workout partner is headed into the field for a week, so it was a solo workout. I put on the new wireless headphones and had at it! Great workout.

Workout:
Warm-Up: Perform each exercise in order from one minute each to complete a set. Three sets total. No rest between sets.
Ball Slam
AbMat Sit-Up

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Weighted Dip, 5 sets if maximum repetitions
Dumbbell Hammer Curl, 3 sets of 4-8 repetitions
Super Set: Perform the next two exercises in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 8-10 repetitions
Hand Release Push-Up, 25 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets.

Have a Great Day!!