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!!

If MLK Were Still with Us and the Daily Workout

Martin Luther King, Jr. would roll over in his grave if he could hear the rhetoric being kicked around by the GOP candidates regarding among other things... banning Muslims from entering the country. They seem to forget that whole "All men are created equal" thing.

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
Torso Twist
TRX Chest Press
AbMat Sit-Up
Hand Release Push-Up

Weight Training:
Super Set:
Bench Press with Heavy Chains, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions

Super Set:
Renegade Dumbbell Row, 3 sets of 15 repetitions
Wrist Roll-Up, 3 sets of 5 repetitions

Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Hanging Toes to Bar, 3 sets of 10 repetitions

Have a Great Day!!

Thank You Mike Tomlin and the Daily Workouts

I would personally like to thank Coach Mike Tomlin for giving the Baltimore Ravens hope for the rest of their season. Going for it multiple times on 4th and short with an older, less capable Mike Vick in as your quarterback?!I get it, Scobee was not kicking well tonight but, man,,, they could have put a nail in the Ravens' coffin as a division rival.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Barbell Overhead Press
Push-Ups with Dumbbell Renegade Row
AbMat Sit-Ups
Rotational Wall Ball Toss
Heavy Rope Whips

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Biceps Curls, 3 sets of 10 repetitions
Incline Parallelette Push-Ups, 5 sets of 15 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Captains of Crush Grip Trainers between each of the above sets

Have a Great Day!!

FIFA (LOL) and a Full Body Workout

Amazing, fourteen people under Sepp Blatter, current President of FIFA have

been indicted or have made a plea to keep from getting arrested for allegedly taking part in a racketeering, wire fraud and money laundering conspiracy. FIFA is known for its blatant, systematic corruption and it has been Blatter that has been at the helm of the association since June of 1998. It will be amazing to see him re-elected today after the events of the last few days. When he survives this, it will just be another example of money being more potent than morality. "The beautiful game' indeed.

Today's quote is from David Hume:

"The corruption of the best things gives rise to the worst."

Workout: Full Body

Warm-Up: Perform each exercise for one minute each.

Jump Rope

Trunk Twist

Barbell Good Morning

AbMat Crunch

Weight Training: 60 seconds between set.

Deadlift, 4 sets of 6-8 repetitions

(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)

Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions

(Primary muscles worked: Latissimus dorsi, teres major and minor, infraspinatus)

Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions

(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)

Seated One Armed Dumbbell Shoulder Press, 4 sets of 8 repetitions

(Primary muscles worked: Deltoids)

Fat Grip Dumbbell Hammer Curls, 4 sets of 8 repetitions

(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Pretty much the whole darn thing?!)

Have a Great Day!!

Inside Out, Chest and Arms

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!!

Turning 30 Years Old, Chest and Biceps

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!!

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!!

Ready for Students, Chest and Biceps

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!!

Specific Goals for the New Year, Chest and Biceps

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!!