Quick Feel Good About Myself Workout Post

Row, 20 minutes

Weight Training:

Dumbbell Chest Press, 3 sets of 10 repetitions

Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

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

AbMat Sit-Up, 80 repetitions

Mobility:

Chest and Arm Stretches

Have a Great Day!!

What Can Brown Do For Me?! How About a Little Sleep?!

Had to show up at work at 11:00 pm on Sunday to load packages so the deliveries could head out on Monday morning. It is this simple: The trucks have to be loaded early in the morning so that they can get out for their deliveries. If there are more packages during the busiest season of the year, then the people that need to load those trucks have no choice but to come in earlier. The more packages that there are, the sooner we need to be there.

After working all night, I did a dumbbell workout at home to maximize my rest.

Warm-Up:
Row, 500m
Weight Training:
Dumbbell Chest Press, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Goblet Squat, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions with each side
Alternating Dumbbell Curl, 3 sets of 10 repetitions per side
Mobility:
Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Much Needed Rain and the Workout

We finally got some much needed rain today here in Chattanooga.... a good soaking all day rain. I am thankful for our trees, shrubs and grass but I cannot get my big honking tire out into the driveway so today is going to dumbbell focused down in the basement.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jumping Jack, 25 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Seated Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Triceps Extension, 5 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Diamond Push-Up, 5 sets of 20 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!!

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!!

Eight Weeks of Change and a Full Body Workout

Today is the first day of a new routine that I am going to try for about eight weeks. We will see how long these workouts take, see how the addition of longer periods of cardiovascular work impact my overall performance and mood. My goals are to continue to improve my strength and power and potentially lose some weight. I will not only focus on a new workout routine, but also try to focus on my diet and overall nutrition and hydration. Hydration has never been a major issue, but the summer is coming to Tucson!!

Today's quote is from John F. Kennedy:

"Change is the law of life. And those who look only to the past or present are certain to miss the future."

Workout: Full-Body
Warm-Up: Perform each exercise in order. No rest between exercises.
Jumping Jack, 50 repetitions
SISU Hammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Barbell Front Squat, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, gluteus maximus)
One Armed Bent Over Dumbbell Row, 4 sets 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Latissimus dorsi)
Stiff Leg Barbell Deadlift, 4 sets of 6-8 repetitions, 60 seconds between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 4-6 repetitions, 60 seconds between sets
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Hip Thrust, 4 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions, 60 seconds between sets
(Primary muscles worked: Gastrocnemius, soleus)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets.
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Quitting Cold Turkey, WFA, Spinning, Shoulders and Triceps

The NOLS Semester on the Borders arrived and spent the afternoon in their Wilderness First Aid class. They seem to be good folks who have come from all over the United States for this course. I spent part of the evening going through our "policy talk" with the students which includes all of the various ways that a student can be expelled from their course. We have a strict no tobacco policy and one of the students handed me the cigarettes that they brought with them as they try to quit cold turkey. Best thing that could ever happen for them.

Today's quote is from Larry Hagman:

"But there is no withdrawal, but with tobacco there is terrible withdrawal, it is almost impossible for a lot of people. I did , I went cold turkey, they never had any patches in those days but grass was not difficult, alcohol not difficult, but tobacco - oh my god."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Anterior, posterior and lateral deltoid)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, anterior deltoid, supraspinatus, and trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Body Work, Shoulders and Triceps

I went an got a massage today. Every time I go to get a massage I leave, feel great and wonder why the hell I waited so long. This time I really needed to go. I slept wrong or did some other wonky thing to end up with a stiff neck. The therapist spent an hour working exclusively on my upper body, mostly with elbows pressing on trigger points. I felt like a million bucks afterwards. I definitely did not want to head into a field contract next week with a tweaked neck!

Today's quote is from James Joyce:

"Ireland sober is Ireland stiff."

Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
Side Shoulder Circles, 20 repetitions in each direction
Front Shoulder Circles, 20 repetitions in each direction
Overhead Shoulder Circles, 20 repetitions in each direction
Weight Training:
Seated Barbell Military Press, 3 sets of 8-10 repetitions
TRX Reverse Flies, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
Side Dumbbell Raise, 3 sets of 8-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 8-10 repetitions

Have a Great Day!

Morning Lifting, Evening Circuit: Shoulders and Triceps

I got up at 3am this morning to get Rebecca out the door for her time at the hospital. She had to report in at 430am. After breakfast and walking the dogs (we are watching a friend's dog currently...) and sending Rebecca on her way I was able to get in a great morning weight session in. After work myself and two co-workers had a really good circuit training session. Need less to say, I am ready for some serious sleep after the "alpine start" this morning before dawn.

Today's quote is from Thomas Jefferson:

"Enlighten the people, generally, and tyranny and oppressions of body and mind will vanish like spirits at the dawn of day."

Workout: Shoulders and Triceps
Morning Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 4-8 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions
Standing Alternating Front Dumbbell Raise, 3 sets of 6-8 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6 repetitions
Dumbbell Triceps Kickbacks, 3 sets of 6-8 repetitions
Diamond Triceps Push-Ups, 3 sets of 26 repetitions

Evening Circuit Training: Perform each exercise in order for one minute to complete a set. 15 seconds between exercises. 3 sets total, one minute break between sets (I mean hell, it was 100 degrees fahrenheit here today... a man needs a water break!)
Jump Rope
TRX Reverse Flies
Diamond Triceps Push-Ups
60lb. Sand Bag Overhead Press
Overhead Dumbbell Triceps Extension
Abdominal Crunches
Heavy Rope Whips

Have a Great Day!