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!!
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!!
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!!
We are back at it again in Tucson. Today was the first day of weight training in the new year! We are going with a lower weight and higher repetitions for the first week to get back into the routine without killing ourselves. I hope that 2016 brings everyone good health and happiness!
Morning Workout:
Rowing Machine, 30 minutes
Evening Weight Training:
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Push-Up
AbMat Sit-Up
Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of 8-10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions with each hand between each of the above sets.
Have a Great Day!!
Just a quick listing of today's workout:
Warm-Up:
Jumping Jack, 50 repetitions
Hand Release Push-Up, 20 repetitions
AbMat Sit-Up, 75 repetitions
Weight Training Circuit: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions
EZ Bar Curl, 10 repetitions
Rotational Wall Ball Toss, 15 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per side
Have a Great Day!!
I woke up at the Gila Cliff Dwellings in New Mexico and drove our NOLS Lightweight Backpacking course back to the NOLS Southwest base so that they could wrap up their course. Made it back in time to quickly eat lunch and then go to the dentist to have an old filling replaced. Debriefed the students and their experience and now have paperwork to read for the instructor debrief tomorrow. A bit of a whacky day.
Today's post has Tuesday's morning circuit training as well as tonight's weight training session.
Tuesday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Bench Hop Over
Barbell Good Morning
AbMat Sit Up
Squat Jump
Calf Raise
Wednesday Evening Weight Training:
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Bench Press, 10 repetitions
EZ Bar Curl, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Ups, 15 repetitions
Dumbbell Hammer Curls, 10 repetitions with each hand
100m Farmer's Carry
Have a Great Day!!
Great busy day off here at NOLS Southwest so I am just going to post the weight training we did this evening.
Weight Training: Chest, Biceps and Forearms
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curls, 3 sets of 10 repetitions
Weighted Dips Body weight +50 lbs., 5 sets of 6-8 repetitions
Dumbbell Concentration Biceps Curls, 3 sets of 10 repetitions
Inclined Bench Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets
Have a Great Day!!
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Ball Slam, 20 repetitions
Rotational Wall Ball Throw, 15 repetitions per side
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Incline Dumbbell Press, 3 sets of 4-6 repetitions
Dumbbell Wrist Curl, 3 sets of 10 repetitions in both supinated and pronated grips
Dumbbell Chest Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Parallette Push-Up with feet on a 36" Box, 3 sets of 20 repetitions
Have a Great Day!!
The Cavs went down in game one of the NBA Finals. LeBron basically ran the whole show for Cleveland and the Warriors did an amazing job of keeping the Cavalier role players under control. Kyrie looked great until he didn't, hobbling off the court on his injured knee. Still, as the road team you only need to take one game in a seven game series. I will also say there is nothing worse in the NBA than playing LeBron when he is pissed. The two questions are: What Cavs' role player will step up? And if the answer is no one... Can LeBron carry them to the championship?
Today's quote is from Lucius Annaeus Seneca:
"It is a rough road that leads to the heights of greatness."
Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, teres major, trapezius, erector spinae group)
25m Weighted Sled Push, 4
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
Landmine One Arm Jammer, 4 sets of 8 repetitions
(Primary muscles worked: Deltoids)
EZ Bar Biceps Curl, 4 sets of 8 repetitions
(Primary muscles worked: Biceps brachii)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Full body!)
Have a Great Day!!
