R.I.P. Ralph Stanley
"O, Death
O, Death
Won't you spare me over til another year
Well what is this that I can't see
With ice cold hands takin' hold of me
Well I am death, none can excel
I'll open the door to heaven or hell
Whoa, death someone would pray
Could you wait to call me another day
The children prayed, the preacher preached
Time and mercy is out of your reach
I'll fix your feet til you cant walk
I'll lock your jaw til you cant talk
I'll close your eyes so you can't see
This very hour, come and go with me
I'm death I come to take the soul
Leave the body and leave it cold
To draw up the flesh off of the frame
Dirt and worm both have a claim
O, Death
O, Death
Won't you spare me over til another year
My mother came to my bed
Placed a cold towel upon my head
My head is warm my feet are cold
Death is a-movin upon my soul
Oh, death how you're treatin' me
You've close my eyes so I can't see
Well you're hurtin' my body
You make me cold
You run my life right outta my soul
Oh death please consider my age
Please don't take me at this stage
My wealth is all at your command
If you will move your icy hand
Oh the young, the rich or poor
Hunger like me you know
No wealth, no ruin, no silver no gold
Nothing satisfies me but your soul
O, Death
O, Death
Wont you spare me over 'til another year
Wont you spare me over 'til another year
Wont you spare me over 'til another year"
Warm-Up:
Heavy Rope Whip, one minute of exercise with one minute rest for three rounds
Weight Training:
Barbell Ground to Strict Overhead Press, 5 sets of 4-6 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Core Work: 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!!
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jumping Jack
PVC Wraparound
PVC Passthrough
AbMat Butterfly Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Cable Kickback, 3 sets of 10 repetitions
Landmine Jammer, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Barbell Shrug, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Triceps Dip, 20 repetitions
Front Plate Raise, 15 repetitions
Dumbbell Side Raise, 10 repetitions
Have a Great Day!!
We had a great lifting session today. Tomorrow I will be driving our Semester on the Borders as they transition from their backpacking section to their climbing section. Being on the road for a day means no lifting, so tomorrow will be the rest day from the weights.
Warm-Up:
Ball Slam, 3 sets of 15 repetitions
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Triceps Lock Off, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10 repetitions
Triceps Cable Pushdown, 3 sets 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Cable Triceps Kickback, 3 sets 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Have a Great Day!!
Today's shoulder and triceps workout:
Warm-Up: Perform each exercise in order to complete a set. 3 sets total. No rest between sets.
Jumping Jack, 50 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Standing Barbell Shoulder Press, 10 repetitions
Diamond Push-Up, 20 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Dumbbell Side Raise, 10 repetitions
Overhead Dumbbell Triceps Extension, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Have a Great Day!!
I find it kind of sad that I cannot remember a time that we negotiated international issues instead of blowing people to smithereens or invading their country. We did not have to send in waves of infantry to dismantle Syria's chemical weapon stockpile or to take care of the Iranian nuclear program. I know there are people that will argue both sides of this until they are blue in the face... I am just glad that our young folks in the military are not the ones who had to go in and make it happen by force.
Workout:
Warm-Up:
Turkish Get Up, 3 minutes continuous
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 5 sets of 15 repetitions
Odd Object Floor to Overhead (Sandbags, Atlas Stone, Weighted Keg), 5 sets of 10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Super Set: 3 sets of each of the following exercises.
Dumbbell Side Raise, 10 repetitions
Triceps Dip, 25 repetitions
Front Plate Raise, 15 repetitions
Have a Great Day!!
Worked 'til 5pm and then attended a social event prior to Rebecca's residency program interview tomorrow at the main campus at the University of Arizona. By the time we made a timely and appropriately polite exit from the event and got home it was 8:30pm. Three of us rallied for the evening workout and put together a good one!
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
Ball Slam
AbMat Sit-Up
Weight Training:
Super Set: Perform each exercise in order to complete a set, 5 sets total. No rest between exercises.
Strict Overhead Barbell Press, 5 repetitions
Diamond Triceps Push-Up, 15 repetitions
Super Set: Perform each exercise in order to complete a set, 3 sets total. No rest between exercises.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions
Front Plate Raise, 15 repetitions
Have a Great Day!!
It was an awesome day here at NOLS Southwest. Twenty Southwest Outdoor Educator students were packing up and getting ready to head out into the field for the next month. They will be traveling in the Galiuro Wilderness and in the KOFA National Wildlife Refuge for the next couple of weeks and then transitioning to their climbing camps. Needless to say, the in-town staff were all hustling around getting them the food and gear they will need for backpacking in the mountains.
Evening Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Rope
PVC Passthrough
AbMat Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 8-10 repetitions
Super set:
Medicine Ball Push-Up, 3 sets of 15 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skullcrusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Have a Great Day!!
Today was one of the most beautiful weather days! For all of the brutal summer days that we deal with here in the Sonoran Desert there are real gems that make it all worthwhile. Today was one of those days: Sunny and in the mid-70s!
Today I continued the lighter weight, higher repetition weight training as I get back to daily weight training. Tomorrow is leg day and I will continue to proceed lightly. On Monday I will begin the heavier weights once again!
Warm-Up:
Heavy Rope Whip, 3 sets 1 minute each. 1 minute rest between sets.
Weight Training:
Barbell Clean and Jerk, 3 sets of 10 repetitions.
Medicine Ball Push-Up, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Have a Great Day!
I went to the dentist today. I don't particularly like going to the dentist but I don't hate it either. The thing that I realized today is that I have a great life. My biggest problem today was that I went to the dentist, it had been a while since my last cleaning and the hygienist had to get a bit aggressive to get the job done. I have a great job, a great relationship, a smart and friendly dog, I have my health and now I have clean teeth. I have a charmed and blessed life.
Morning Circuit Training:
5 Rounds for Time:
5 Burpees
10 Barbell Push Press
15 Sit-Ups
400m run
Evening Weight Training: Shoulders and Triceps
Barbell Push Press, 5 sets of 1-2 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Push-Ups, 3 sets of 15 repetitions
Barbell Shoulder Shrugs, 3 sets 6-10 repetitions
Have a Great Day!!
A lot has been made of Thomas Jefferson recently. Yes, he was a slave owner. Yes, he had a long term relationship with Sally Heming, one of the slaves on his property at Monticello. Yes, Jefferson was most likely the father of six children by Sally Heming. For their own convenience, some people say that our nation was founded as a Christian country. Jefferson was not a Christian. Jefferson did not believe the most fundamental part of being a Christian: That Jesus was the Messiah and the son of God. Often, we hold our "Founding Fathers" on a pedestal, making them perfect. These guys were not perfect, but they were very brave. July 2, 1776 independence had already been declared, but Congress would not approve the final text until July 4th. Making last minute changes and kicking around the idea of putting everything that he had built in his life on the line... Again, not perfect. Just brave.
Today's quote is from Omar Bradley:
"Bravery is the capacity to perform properly even when scared half to death."
Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 5 sets 30 seconds maximum effort. One minute rest.
Bicycle Abdominal Crunch, 50 repetitions
Flutter Kicks, 25 repetitions
AbMat Crunches, 30 repetitions
Weight Training:
Barbell Push Press, 5 sets 1-5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Seated Dumbbell Shoulder Side Raise, 3 sets of 10 repetitions
Medicine Ball Push-Up, 3 sets of 20 repetitions
Barbell Shoulder Shrug, 3 sets of 10 repetitions
Have a Great Day!!
A quick post of a quick workout after a day in the jury box!
Workout: Shoulder and Triceps Workout
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise with 45lbs. Plate, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crushers, 10 repetitions
Close Grip Axle Bar Press, 15 repetitions
Have a Great Day!!
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
TRX Reverse Fly
Heavy Rope Whip
Kneeling Diamond Push-Up
Abdominal Bicycle Crunch
Weight Training:
Barbell Push Press, 5 sets of 2-10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Medicine Ball Triceps Push-Up, 3 sets of maximum repetitions
Have a Great Day!!
Rebecca made it to her Spring Break and I have a few days off! Rebecca is headed to L.A. to visit with good friends for the weekend, a well deserved break from school, studying and early morning wake ups. She will get to go to the beach, go to yoga classes and have fun with friends she doesn't see often enough.
Today's quote is from Tracy Chapman:
"I love living in California and being able to go to the beach or go to the woods."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Heavy Rope Whip
TRX Face Breaker
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grippers, 15 repetitions per hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
Rebecca's surgical rotation of medical school has been a double edged sword. The 4am wake-up is a bit painful but I am a person that once I am up... there is no going back to sleep. I get the chance to get up, send her on her way, catch the LA SportsCenter crew (Love Stan and Neil...) and hammer out the daily workout blog. No one in their right mind is awake yet, so I have the place to myself.
Today's quote is from William Feather:
"Early morning cheerfulness can be extremely obnoxious."
Workout: Shoulder and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Jumping Jacks
Sand Bag Push Press
Diamond Push-Up
Heavy Rope Whip
Abdominal Bicycle Crunches
Weight Training:
Seated Dumbbell Shoulder Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Plate Front Raise, 3 sets of 10-12 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, levator scapulae)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Skull Crusher, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets of maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
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!!
We went to dinner with a group of friends tonight. It was a great time but it has gotten late so I am just going to quickly post this morning's workout.
Morning Circuit: Perform each exercise in order to complete a set. One minute break between sets, three sets total.
Seated Dumbbell Shoulder Press
Dumbbell Shoulder Shrug
Dumbbell Side Raise
Alternating Front Dumbbell Raise
Overhead Dumbbell Triceps Extension
Dumbbell Triceps Kickback
Diamond Triceps Push-Up
Have a Great Day!!
Today is a day that I dread a little bit each year: The day that the NFL season ends. It has been an incredibly bad year for the NFL between the domestic abuse involving Ray Rice and Adrian Peterson, Colts owner Jim Irsay getting busted with a bag full of prescription drugs in his car, owner Dan Snyder and the Redskins' racist name that he refuses to change and of course Deflate-Gate. Still, after all of that crap... I will miss the NFL. At least 'til August when it starts all over again.
Today's quote is from Superbowl XLIX MVP Tom Brady:
"Football is unconditional love."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest.
Jump Rope
Abdominal Crunch
Heavy Rope Whip
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Super Set:
Dumbbell Overhead Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii)
85 lbs. Log Toss for Distance, 3
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Have a Great Day!!
Ah, jury duty. I got a summons to report tomorrow and looked tonight to see when I am supposed to be at the courthouse in the morning and I found that I have been rescheduled. I have been rescheduled for February 10th when I will be on contract to go paddle on the Rio Grande in southwest Texas until March 2nd. I have petitioned to be rescheduled or excused, but I have a funny feeling that I am going to get an unsympathetic e-mail response tomorrow. I am happy to serve on jury duty but not at the cost of missing a contract that represents 10% of my annual income. Unfortunately, $12.00 a day plus mileage will not make up for that either.
Today's quote is from Dave Barry:
"We operate under a jury system in this country, and as much as we complain about it, we have to admit that we know of no better system, except possibly flipping a coin."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets toral with no rest.
Jumping Jacks
Lightweight Side Dumbbell Raise
Lightweight Front Plate Raise
Abdominal Crunches
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Landmine Jammer 5 Press (5 one handed presses on each side and then 5 two-handed presses), 3 sets
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii, rectus abdominis)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
It is the time of year to see if defense indeed wins championships. There are still a lot of great quarterbacks left in the playoffs as well as a number of good defenses. I personally believe that a great defense beats a great quarterback. We will see who is headed to the conference championship games after Sunday.
Today's quote is from Vince Lombardi:
"People who work together will win, whether it be against complex football defenses, or the problems of modern society."
Workout: Shoulder and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Heavy Rope Whips
Ball Slam
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis, and intermedius, and rectus femoris)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets maximum repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
It was a very busy day here at NOLS Southwest with the facility humming in preparation of our first courses heading out into the field. We also had a pot luck dinner to greet all of the instructor teams that were coming to work so we had a limited amount of time to get a workout in. I chose to do what turned out to be a pretty brutal circuit workout that I am going to name "Tri to Shoulder the Burden". A quick post and then I am getting my ass to bed!
Workout: Shoulders and Triceps
Circuit: "Tri to Shoulder the Burden" Perform each exercise in order for one minute to complete a set. Three sets total. There is 15 seconds between exercises to move to the next station and a one minute break between sets.
Jump Rope
Dumbbell Side Raise
Diamond Triceps Push-Up
Front Plate Raise
Overhead Dumbbell Triceps Extension
Heavy Rope Whip
Barbell Skull Crusher
Barbell Push Press
Have a Great Day!!
