The dogs that are here right now (Ocho, Bear, Garvey and Pepper) had a pretty sweet day. In an attempt to get the dogs comfortable together they each got a frozen marrow bone. Soon they were all in their own little worlds happily crunching away while sharing the same space. The four new friends are continuing to figure out where they fall in the hierarchy of their own mini community.
I hit the chest and forearms pretty hard today knowing that tomorrow is the weekly day off from the weights.
Today's quote is from Steph Davis:
"Any place that is good enough for a dog is good enough for a human."
Weight Training: Chest and Biceps
Dumbbell Flat Bench Press, 3 sets of 5-8 repetitions
Dumbbell Incline Bench Press, 3 sets of 5-8 repetitions
Dumbbell Flies, 3 sets of 6-8 repetitions
Weighted Push-Ups Bodyweight +50lb., 3 sets of 20 repetitions
Wrist Curls, 3 sets of 20 repetitions
Dumbbell Concentration Curls, 3 sets of 6-8 repetitions
Dumbbell Hammer Curls, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, one set of 15-20 repetitions between each of the above sets.
Superset:
Bench Press with Resistance Bands, 3 sets of 6-8 repetitions
Weighted Dips Bodyweight +50lb., 3 sets of maximum repetitions
Have a Great Day!
Today was chest and biceps on the schedule but it turned into a day where the forearms got WORKED. I have tried to do traditional weightlifting mixed in with the development of functional strength. I think that there are few things more functional than developing a strong grip through forearm training.
Today's quote is from Henry Ford:
"Enthusiasm is the yeast that makes your hopes shine to the stars. Enthusiasm is the sparkle in your eyes, the swing in your gait. The grip of your hand, the irresistible surge of will and energy to execute your ideas."
Morning Weight Training: Chest and Biceps
Dumbbell Flat Bench Chest Press
Dumbbell Incline Bench Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips
Evening Weight Training:
Heavy Bench Press
Weighted Dips
"21s" Barbell Curls
Captains of Crush Grip Trainers (Do a set between each set of each exercise.)
Have a Great Day!
It was great to be at the NOLS Southwest base today. We will be having a lot of courses going out the door in a few days so there are a lot of instructors arriving. Some are new folks that I have never met but there are plenty of old friends arriving as well, fresh from winter somewhere or returning from adventures in exotic places. We had a great cookout out back in the warm Tucson evening, lots of food, beer, laughter and dogs at our feet. Hard to beat it really.
I have decided to attach a quote to the WOD each day. Today's quote comes from one of the true heroes of American history Eleanor Roosevelt:
"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot."
Weight Training: Chest and Biceps
Dumbbell Flat Bench Press
Dumbbell Incline Bench Press
Dumbbell Flies
Captains of Crush Grip Trainers
Concentration Dumbbell Curls
Alternating Dumbbell Curls
Bench Press
Weighted Dips
WOD: "Thankfully Brutal"
Heavy Bench Press (8, 6, 5, 2 Repetitions)
"21s" Biceps Curls Super-Set with Forearm Roll-Ups (3 Sets)
Dips (4 Sets, Maximum Repetitions)
Have a Great Day!
I had a great weekend with friends back in the Washington DC area. I did not do a lot of exercise, drank a few beers and went to one of my favorite spots on the planet for Sunday brunch, GBD.
I arrived back in Tucson late last night and slept in. I ended up lifting after work and decided not to do any circuit training today and ya' know what? I felt great! My body was rested and my lifts felt incredibly strong.
Getting away from the routine, breaking up the usual and resting the body worked wonders!
Weight Training: Chest, Biceps and Forearms
Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-ups
Captains of Crush Grip Trainers (T, 1, 2)
Alternating Dumbbell Curls
Concentration Curls
Heavy Bench Press
Weighted Dips
Bench Press with Heavy Chains
Have a Great Day!
My buddy and I were the only two to show at the evening circuit training so we stepped it up a little bit. By the end my arms were spent!
Weights:
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Barbell Bench Press
Weighted Dips
Circuit Training WOD: "Pythons Need Love Too!" (Each exercise for one minute and fifteen seconds, three full sets. Fifteen seconds between each exercise, one minute rest after each set.)
Dynamic Prisoner Step-ups
Dips
Forearm Wrist Rollups
Suspension Strap Push-ups
Abdominal Crunches
Dumbbell Flies
Fat Barbell Biceps Curls
Have a Great Day!
This beautiful Gila Monster was strolling across our driveway here at NOLS Southwest one morning. It is one of the great things about living in Tucson, you are right in the middle of the Sonoran Desert with creatures coming and going as they please. Most people would freak out if they saw this guy, I consider it good luck!
WOD: Like T-Rex, Gila Monsters Hate Push-Ups too!!
Flat Bench Dumbbell Press
Incline Dumbbell Press
Weighted Push-ups
Dumbbell Flies
Concentration Dumbbell Curls
Alternating Dumbbell Curls
Bench Press
Weighted Dips
Super-set the following exercises for three sets each:
Flat Bench Bench Press with Heavy Chains
Fat Bar Barbell Curls
Fore-Arm Roll-ups
Abdominal Work
Happy New Year and Have a Great Day!
