Kaine and Pence.... and the Workout

I know that these two guys are politically polar opposites.... Folks don't get any more conservative than Mike Pence and Tim Kaine is a true, blue Democrat. There are a couple of things that they have in common.... both seem very polite, considerate and level-headed. I also feel really sorry for both of them: They are both on tickets with the most unpopular Presidential candidates of all time. I hope that they both have snorkels so that they can breathe as they are dragged through the mud between now and November!

Warm-Up:
Steady Pace Cardio, 20 minutes
Weight Training:
Strict Overhead Barbell Press, 5 sets of 4-6 repetitions
Barbell Shrug, 5 sets of 4-8 repetitions
Axle Bar Skull Crusher, 5 sets of 8-12 repetitions
Front Plate Raise, 5 sets of 15 repetitions
Triceps Cable Push-Down, 5 sets of 8-12 repetitions
Cable Side Raise, 5 sets of 8-12 repetitions per side
Triceps Dip Machine, 5 sets of 8-10 repetitions
Cable High to Low Wood Chopper, 3 sets of 15 repetitions per side

Have a Great Day!!

Yesterday's Workout

Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.

Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Quick Workout Post

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!!

Working Out Today, Resting and Driving Tomorrow

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!!

The Gloves Are Off in Miami and the Workout

Bernie and Hilary are going at it tonight. It seems that with Sanders winning in Michigan, Clinton is going after him. Hilary seemed to get the loudest applause for bashing the Castro regimes for suppressing freedom of speech. Bernie got rousing applause with his closing remarks addressing the discrepancy in wealth between the average American and the top 1% of this country and addressing campaign finance reform. Pretty bruising but at least they were addressing the issues.... not talking about spray tans and hand size?!

Warm Up: Perform each exercise in order for one minute each to complete a set. 3 sets total with no rest.
Heavy Rope Whip
PVC Passthrough
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest. Five sets total for time.
Barbell Ground to Overhead, 15 repetitions
Diamond Push-Up, 20 repetitions
Front Plate Raise, 15 repetitions
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Defense Still Wins Championships and The Workout of the Day!!

Peyton Manning is going to another Superbowl.... one that nobody thought he would make it to. The reason the Denver Broncos are headed to the big game is not because Peyton threw them to victory. True, Peyton threw two TD passes with no picks. However, Wade Phillips the Defensive Coordinator of the Broncos, deserves the game ball for the victory. That defense hit Tom Brady 20 times, sacked him four times, picked him off twice and held the Patriots on three different 4th down conversion attempts. Defense still wins championships.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up

Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total.
Strict Standing Overhead Barbell Press, 5-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total.
Front Plate Raise, 10 repetitions
Diamond Triceps Push-Up, 20 repetitions
Barbell Shoulder Shrug, 10 repetitions

Have a Great Day!!

Amazing. Diplomacy Works. The Workout of the 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!!

Quick Workout Post After a Busy 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!!

NOLS Southwest Outdoor Educator Course and the Workout of the 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 is Why You Live in the Desert and the Workout of the 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!

Quick Post of Daily Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Renegade Dumbbell Row
TRX Row
Barbell Push Press
AbMat Sit-Up
Dumbbell Side Raise
Front Plate Raise

Evening Weight Training:
Strict Overhead Barbell Press, 5 sets of 10 repetitions
EZ Bar Skullcrushers with Close Grip Press, 5 sets of 10 and 15 repetitions respectively

Have a Great Day!!

I Have a Great Life and the Workouts for the 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!!

Jury Duty Shoulder and Triceps Post

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!!

Things are Getting Ridiculous, Shoulders and Triceps

Religious fanaticism meets boneheads in Texas?! I am not saying that it is right by any means, but is anyone in the world surprised that some folks showed up to shoot up the "Draw the Prophet Muhammad" contest outside of Dallas? Drawing the Prophet Muhammad is considered blasphemy in Islam, so some ass hat thought it would be a good idea to hold a contest doing just that at a COMMUNITY CENTER in Garland, Texas? You can't make this stuff up. It would be funny if folks didn't have to DIE because of the stupidity and bigotry?! Some genius journalist called the contest "controversial". No kidding.

Today's quote is from Kareem Abdul-Jabbar:

"I've always tried to stay out of the fray and not be an object of controversy."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Lightweight Dumbbell Side Raise
Lightweight Alternating Dumbbell Front Raise
TRX Triceps Extension
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus intermedius, medialis, lateralis)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, rhomboids, levator scapulae)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Medicine Ball Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Dumbbell Kickback, 15 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Medicine Ball AbMat Soccer Throw Crunch, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Early Morning Workout, Posting Tonight: Shoulders and Triceps

We are going to hit the workout early tomorrow morning, starting at 6:30am. Because of that, I am going to post tomorrow's shoulder and triceps workout tonight.

Today's quote is from Mark Twain:

“Never put off till tomorrow what may be done day after tomorrow just as well.”

Workout: Shoulder and Triceps
Warm-Up:
Heavy Rope Whip, one minute duration, 5 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Seated Dumbbell Reverse Fly, 3 sets of 10 repetitions
(Primary muscles worked: Posterior deltoid, rhomboid and middle trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Diamond Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids, pectoralis major)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 10 repetitions per side
(Primary muscles worked: Triceps brachii)
AbMat Abdominal Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Sleeping Well, Shoulders and Triceps

The whole idea of doing a total number of repetitions versus a number of sets with a designated number of repetitions has proven to be very challenging. It has been good to mix up our routine and push ourselves. The added bonus is that I have been sleeping like a log!

Today's quote is from Leonardo da Vinci:

"A well-spent day brings happy sleep."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jumping Jack
Triceps Push-Up
Bicycle Abdominal Crunches
Weight Training:
Landmine Jammer (Each side then two handed), 60 repetitions
(Primary muscles worked: Anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Five sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
AbMat Abdominal Crunch, 20 repetitions
(Primary muscles worked: Rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Medicine Ball Push-Up, 20 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
Dumbbell Triceps Kickback, 20 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 15 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Quick Shoulder and Triceps Post

Another big day at work and a later night workout sooooo... just a quick post. I will try to do a better job tomorrow.

Workout: Shoulders and Triceps
Warm-Up:
Heavy Rope Whip, one minute followed by one minute rest. Five sets total.
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Barbell Shoulder Shrug, 5 sets of 10-15 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Overhead Dumbbell Triceps Extension, 10-12 repetitions
Medicine Ball Triceps Push-Up, maximum repetitions to failure

Have a Great Day!!

Quick Shoulder and Triceps Post

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!!

It is Amazing How Productive You Can Be at 4am?! Shoulders and Triceps

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!!

NFL Mourning, Shoulders and Triceps

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!!