Going Out on Top, Yesterday's Workout and a Rest Day Today

No one will ever quite beat Jerome "The Bus" Bettis' exit from the NFL. Winning Superbowl XL in his hometown of Detroit with the Pittsburgh Steelers. Peyton Manning has the opportunity to pull off something close by winning today. I have to say I would be pretty disappointed if Manning wins today, riding on the back of the Broncos' defense and then comes back next season as a depleted quarterback.

Yesterday we had a great early afternoon workout before attending a co-worker's wedding. We got home late so I did not post. Today is a day off from the weights to sit and enjoy the Superbowl.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Squat
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Kettlebell Swing, 15 repetitions
100m Cannonball Farmer's Carry
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

End of the 'Skins' Season and The Workout

It was a sad day for Washington fans as the Green Bay Packers dismantled the Redskins at FedEx Field today. Though they lost, it is kind of amazing how well the 'Skins did this season and they certainly exceeded expectations with a 9-7 record and a berth in the playoffs. Good start to the off season.

Workout: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Kettlebell Sumo Deadlift to High Pull
AbMat Sit-Up
Kettlebell Swing

Weight Training:
Strict Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Barbell Upright Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!

A Hot Back Workout and Having Friends Over!

Cleaning the house a bit and getting ready to have a few medical students over to celebrate ending their third year. At the same time we will have some current and past NOLS folks over as well. Dinner is at 6pm so I need to workout earlier than normal and it is going to be HOT! Lots of water and I certainly will not have to warm-up too much!

Workout: Back
Warm-Up:
Box Jump, 5 repetitions on 20" box, 5 repetitions on 24" box, and 5 repetitions on 36" box
GHD, 20 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Up (Bodyweight +20lbs.), 3 sets of maximum repetitions
SISU Warhammer Swing, 3 sets of 10 repetitions per side
Landmine T-Bar Row, 3 sets of 10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions

Have a Great Day!!

Quick Back Workout Post!

I was seated on a jury today, so until that is over these posts will be a bit short and later than normal. So here we go...

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Deadlift, 3 sets of 5 repetitions
Strict No-Kip Pull-Up, Emphasize Eccentric Motion, 3 sets maximum repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8 repetitions

Have a Great Day!!

Just a Quick Back Post

Today I am supporting a sick companion. After three weeks on a pediatric rotation for medical school, Rebecca was bound to get a cold sooner or later. So today I am just going to put up a quick workout post and get her to bed. I am also attaching one of the best looking flowers I have ever seen. It was right near Mogollon Creek in the Gila National Forest. Word on the street is that it is a Gaillardia or Blanket Flower.

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Pull-Up, 60 repetitions
Dumbbell Bent Over Row, 30 repetitions
Dumbbell Pullover, 30 repetitions
Landmine T-Bar Row, 50 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Landmine Torso Twist, 10 repetitions
AbMat Abdominal Crunch, 25 repetitions

Have a Great Day!!

Brady's First Pitch?! and Back Day!

The Red Sox beat the hell out of the wounded Nationals in Fenway yesterday. Fortunately, there was one bright note for Washington fans and average guys everywhere. Tom Brady came out to throw the first pitch. The guy that can thread a tight spiral to Gronk between two defenders would have completely beaned a left handed batter with the junk he delivered to the plate! If not for Poppy's quick reactions the ball would have rolled to the backstop. Don't quit your day job, Tommy.

Today's quote is from Julia Stiles:

"I was gonna throw the first pitch at a Mets game, but there was a rain delay. So I'm waiting for it to stop, and the team's manager, Willie Randolph, comes by. Now he's already intimidating to begin with. But he comes over to me and says, 'If you screw this up, they will boo you.' And I said 'Thanks.'"

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twist
TRX Rows
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 5 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Hanging Toes to Bar, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis, iliopsoas)

Have a Great Day!!

Quick Back Post

Just off the road and a ten hour work day... so you are just getting a quick post.

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Jumping Jack
Trunk Twist
TRX Row
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of 6-8 repetitions
Landmine T-Bar Row, 5 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions

Have a Great Day!!

Happy Saint Patrick's Day and Back Day!

What started out as a day of feast and celebration for Patrick, the patron saint of Ireland has become a day for people who want to celebrate everything they think is Irish. I for one don't go out on St. Patrick's Day: I don't drink green beer, I don't drink the offensively named "Irish Car Bomb" and I don't dress up like a leprechaun. My father took it pretty seriously as an Irish-American: I will drink a quality stout beer, I will sip some good whiskey, I will listen to some Clancy Brothers, and I will think about my dad.

Today's quote is from William Butler Yeats:

"Being Irish, he had an abiding sense of tragedy, which sustained him through temporary periods of joy."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jumping Jack
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull Over, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)

Have a Great Day!!

New GM, New Season, 'Skins May Suck... But Hey, It Was Back Day!!

I am glad that the 'Skins continue to develop the defensive line... especially since the Eagles landed DeMarco Murray?! I am even okay with the Redskins being sub .500 again next year as long as there is the appearance of progress. So far, free agency has been pretty good as far as I am concerned. New GM, new season, hopefully a different outcome!

Today's quote is from Ben Franklin:

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-2 repetitions each
(Primary muscles worked: Erector spinae group, biceps femoris)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Dumbbell Pullover, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Super Set:
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked: Internal and external obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Long Day at Work with a Great Back Workout Thrown In!

I am going to just do a quick blog post tonight after a long day at work. We were able to crank out a great back workout in the evening and earn an active rest day tomorrow. I may go for a run since the county just recently re-graded the shoulders of the road outside the base!

Today's quote is from Becca Fitzpatrick:

"After a long day, my favorite way to unwind is by going running. Not exactly the most relaxing activity, granted, but I always imagine I'm sweating out all the things weighing on my mind."

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twists
Barbell Good Mornings
Crunches
Weight Training:
SISU War Hammer Swing, 3 sets of 15 repetitions per side
Weighted Pull-Up, 5 sets of 6-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Kettlebell Swing, 3 sets of 10 repetitions

Have a Great Day!!

All Packed Up and Ready To Go! Plus a Back Workout!

The NOLS Southwest Spring Semester students packed all of their bags, measured out all of their food and learned to cook on their Whisperlite stoves today. Tomorrow morning, bright and early they will roll off into the mountains on the first section of their semester!

I will be driving tomorrow to pick-up the NOLS Southwest Outdoor Educator students from the KOFA Wildlife Refuge and be bringing them back to the base before their climbing camp begins. I will be working out early in the morning tomorrow and will not be posting until sometime on Saturday. Saturday will be my scheduled rest day from the weights for the week. It is a 5 your drive to the KOFA through some of the most beautiful desert in the world!

Today's quote is from Terri Windling:

"I'd had no particular interest in the Southwest at all as a young girl, and I was completely surprised that the desert stole my heart to the extent it did."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twists
Barbell Good Mornings
TRX Rows
Crunches
Weight Training:
Wide Grip Pull-Up, 5 sets of 7-10 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids major and minor)
Upright Barbell Row, 3 sets of 8 repetitions
(Primary muscles worked: Upper trapezius, deltoids and biceps brachii)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, posterior deltoids, rhomboids and serratus anterior helps stabilize the scapula)

Have a Great Day!!

Great Having Students Here at the Base, Rain and Back Day!!

We had our two NOLS Southwest Outdoor Educator Courses arrive at the base today. They spent the day getting all of their clothing and equipment they needed for two weeks of backpacking. They bagged food, pulled the fuel they will need for their stoves and started to prepare classes that they will be teaching in the field. It was a busy day... in the rain. It rained all day here which was a great thing for our beautiful chunk of the Sonoran desert... though once again the desert dog was pissed off!

Today's quote is Henry Wadsworth Longfellow:

"The best thing one can do when it's raining is to let it rain."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each.
TRX Rows
Trunk Twists
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions to failure
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!!

Redskins vs. Cowboys and a Back Workout

Last night we went to a friend's 40th birthday party. It was a great time and a reminder that we are squarely in our middle-age years now. The first purpose of this blog was to document strength training for middle-aged people and I am closing in on one year of all this typing. As the year draws to a close I may look back and see where things have strayed off course or maybe just headed in a new direction. Either way, it has been a good year of training!

As the people of Maryland like to say, we are going to venture into the "wilds of Virginia" today to meet both my brothers to watch the Redskins wrap up another losing season against the Dallas Cowboys. It most likely won't be much of a game since the Cowboys have nothing to really play for because they are already in the playoffs. I did predict four Redskins victories this season and they may actually exceed my meager expectations with a victory over the Cowboys tallying a paltry FIVE wins.

Today's quote is Antonio Banderas:

"Expectation is the mother of all frustrations."

Workout: Back
I walked the dog down the local playground for the morning session prior to going to watch the game.
Morning Session:
Pull-Up, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Inverted Row, 3 sets of 10-12 repetitions
(Primary muscles worked: Latissimus dorsi, trapezius)
Afternoon Session:
Dumbbell Pullover on an Exercise Ball, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Plank, 3 sets of one minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!!

Study Day and Lifting for the Back

Today our household is in study mode. I have it quite easy preparing for a personal trainer certification somewhere down the road in the not so distant future. Rebecca, on the other hand, is studying for a medical school exam that covers her 12-week rotation of internal medicine?! We are both hunkered down with faces in computer screens and flash cards! We both seem to enjoy being students and learning again though!

Today's quote is from Leonardo da Vinci:

"Learning never exhausts the mind."

Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
30" Box Jumps, 10 repetitions
Weight Training:
Morning Session:
Deadlift, 5 sets of 1 repetition to one rep maximum
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Row, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Weighted Pull-Up (Bodyweight +50lbs.), 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session: Strongman Circuit. Perform each exercise in order to complete a set. One minute break between sets. Three sets total.
SISU Warhammer Swing, 15 repetitions per side.
(Primary muscles worked: Rectus abdominis)
Tire Flip, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift on to a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)

Have a Great Day!

Winding down the Fall Season and Lifting for the Back

Our fall season comes to and end this week when our NOLS Southwest Semester students coming rolling in here from the Galiuro Mountains. They will have completed a three month journey. It is cool to look back and see what has transpired here at NOLS Southwest over the last season: We trained a lot of instructors and re-certified peoples' medical training, we had a Lightweight Backpacking Course explore the Gila Wilderness and then we had 16 semester students explore a huge amount of the desert Southwest by hiking, climbing, caving and canoeing. That is a lot of people educated and hopefully a lot of ethical wilderness travelers sent out into the world!

Today's quote is from Kurt Hahn:

"Education must enable young people to effect what they have recognized to be right, despite hardships, despite dangers, despite inner skepticism, despite boredom, and despite mockery from the world."

Workout: Back
Morning Session:
Bent-Over Dumbbell Rows, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Weighted Pull-Ups (Bodyweight +50lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Afternoon Session:
Warm-Up: Perform each exercise for one minute.
Trunk Twists
Barbell Good Mornings
TRX Rows
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocostalis, longissimus and the spinalis, biceps femoris)
Upright Barbell Rows, 3 sets of 5-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Rows, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)

Have a Great Day!

"Cold" in the Desert and Back Day

Today we work up to a chilly 39 degrees fahrenheit here on the northeast side of Tucson. I know it is all relative and there are places like Buffalo, New York who do not want to hear me say that it was actually COLD this morning. It doesn't get a whole lot colder here in the Sonoran desert which is one of the great things about this place. I am lucky in that I am able to workout here, outside, year-round.

Today's quote is from Noam Chomsky:

"I like the cold weather. It means you get work done."

Workout: Back
Morning Session:
Warm-Up:
Jumping Jacks, 50 repetitions
Trunk Twists, 25 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bent Over Dumbbell Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Ups, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No breaks between sets.
Air Squats, 25 repetitions
Abdominal Crunches, 35 repetitions
Atlas Stone Lift onto a 48" Platform, 5 repetitions
Weight Training:
Deadlift with 75% of One Rep Maximum Weight, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocastalis, the longissimus and the spinalis, biceps femoris)

Have a Great Day!

Defense Wins Championships, Lifting for the Back and Strongman Afternoon

Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day! 

With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.

Today's quote is from Dick Butkus:

"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."

Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)

Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

DIY Slam Ball and the Back Workout

Today I made a do-it-yourself 20lbs. Slam Ball to use as part of our warm-up today. Here is a step by step guide of went I went through. It turned out pretty well. We will have to see how it holds up.

1) Buy a used basketball at a thrift store or used sporting goods store. You can usually find one for a couple of dollars. Buy a tire patch kit for an ATV. I got one at ACE hardware for just over $1.50. There are definitely enough patches in there to make a number of Slam Balls.

2) I have the bonus of living in the desert and sand is readily available. I went into the wash (read "dry creek bed" if you are not from the desert...) and pulled out our sifter that we use for our compost. I shoveled sand into the sifter so that I got very small diameter rocks and sand. See photo #1. If you do not have sand nearby, you can purchase a bag of playground sand from the local hardware store.

3) I then looked at the diameter of the sand and stones and chose a funnel that the rocks and sand could pass through. I then used a power drill to drill a hole in the ball so that the funnel could fit snuggly into the hole. See photo #2.


4) Fill the ball with the sand until you get to the desired weight.

5) Grab the tire patch kit and follow the directions. In my case I roughed up the surface of the ball around the hole, cleaned that rough area, applied the patch kit rubber cement and then let it dry. I then cut the patch material so that it was larger than the hole, but a bit smaller in diameter than the applied rubber cement. Then I applied the patch. See photos #4, #5, #6 and #7.


6) Finally I added a bead of rubber cement around the edge of the patch to finish it off. See photo #8.

7) Let it all dry for a couple of hours and then slam the hell out of that thing!

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
100m Sprint, 3
Abdominal Crunches, 50 repetitions
Ball Slams, 25 repetitions
24" Box Jumps, 20
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell Bent Over Row, 3 sets of 5-6 repetitions
Barbell Upright Row, 3 sets of 6-8 repetitions
Landmine Row, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of maximum repetitions
Deadlift, 3 sets of 2 repetitions

Have a Great Day!

Always one iPhone Behind and Back Day!

We went to get our new phones today, it was time to upgrade based on our wireless contract. Rebecca and I are not the type of folks that have to have the latest and greatest gadget on the market. To the dismay of our customer service representative we were perfectly happy upgrading to the iPhone 5c for $.99 each instead of going with the iPhone 6 for buckets of money. I also learned a term from a friend that works in the wireless retail industry: "NINA". We are both NINAs as we got NO INSURANCE on our phones and we bought NO ACCESSORIES at the store. Still, we are very happy with our new phones!

I have been studying quite a bit in my off time from work and exercise. Honestly, it has been fun learning again! We will have to see how I feel as I get closer to taking my personal trainer certification test, but right now I am very happy being a student!

Today's quote is from Conrad Hall:

"You are always a student, never a master. You have to keep moving forward."

Workout: Back
Weight Training:
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Landmine Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Ups (+25lb.), 3 sets of maximum repetitions
Deadlift, 5 sets of 1-2 repetitions

Have a Great Day!

The World Series and Lifting for the Back

I can finally watch baseball. The season is just too long for my attention span. But, now that the World Series has begun and I do not have a horse in the race, I can enjoy the games. The San Francisco Giants beat my team the Washington Nationals and have recently won multiple championships. Add to that that the Kansas City Royals have not been to the World Series in forever and a day! That leads me to pull for the Royals as the underdogs.

Today's quote is from George Brett:

"If a tie is like kissing your sister, losing is like kissing your grandmother with her teeth out."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
TRX Rows
Abdominal Crunches
Weight Training:
Dumbbell Pull-Overs, 3 sets of 10-15 repetitions
Bent Over Dumbbell Rows, 3 sets of 10-15 repetitions
Upright Barbell Rows, 3 sets of 10-15 minutes
Pull-Ups, 3 sets of maximum repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Deadlift, 5 repetitions

Have a Great Day!