Quick Workout Post

Today is my heavy deadlift day.

Warm-Up:
Jump Rope Tabata
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Best Deadlift Double, 2 repetitions
Deadlift, 85% of best double for 3 sets of 3 repetitions
Back Squat, 60% for 5 sets of 5 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

These Dogs Hate the 4th of July and the Workout

I am very excited for the long weekend after a week of early wake-ups to work at the UPS facility. I love the 4th of July. I especially like the reading of the Declaration of Independence on NPR stations on the holiday. The 4th of July is also my mother-in-law's birthday. The only thing that sucks about Independence Day as far as I am concerned is the fact that my two little Australian Cattle Dogs think all of the firework activity is incoming fire from some unseen enemy that is trying to take them out! As I was typing this, some early bird patriot set off a large device and both dogs came diving for cover in the bunker between the coffee table and sofa! Good luck boys.

Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jump Rope, 40 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
24" Box Jump, 5 sets of 10
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!!

Quick Workout Post

Just a quick leg day workout post.

Warm-Up: Perform each each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
24" Step-Up, 10 repetitions per side
Barbell Good Morning, 10 repetitions
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 5 sets of 8-10 repetitions
10m Side Step with Resistance Band, 3 rounds
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!!

Now the Wolves are on Steph Curry and the Workout

The Cavs put a huge whooping on the Warriors last night at home in Cleveland. Instantly, the sports media was off LeBron and onto Steph. Is he injured? Why is the MVP of the league only averaging 16 points per game? Is he tired? The Cavs have figured out how to defend him? Who knows?! Steph isn't telling. But as they say, it isn't a series until someone wins an away game... so far, everyone is holding court.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. 3 rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
Barbell Good Morning, 10 repetitions
AbMat Butterfly Sit-Up, 20 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 6-8 repetitions
Sandbag Weighted 24" Step-Up, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Still the Boss and a Metabolic Conditioning Workout

Bruce Springsteen has cancelled a scheduled concert in Greensboro, North Carolina to protest what has been called the North Carolina "Bathroom Bill". The state legislature passed HB2, officially known as the "Public Facilities Privacy and Security Act". The bill legislates which bathroom a transgender person is permitted to use. The bill also infringes on the the rights of LGBT community to sue if their rights are violated in their workplace. Springsteen will refund everyone in full for their tickets and commented:

"As a result, and with deepest apologies to our dedicated fans in Greensboro, we have canceled our show scheduled for Sunday, April 10th. Some things are more important than a rock show and this fight against prejudice and bigotry — which is happening as I write — is one of them. It is the strongest means I have for raising my voice in opposition to those who continue to push us backwards instead of forwards."

Boss.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Ball Slam, 10
Barbell Good Morning, 10
AbMat Butterfly Sit-Up, 20

Metabolic Conditioning: Perform each exercise in order to complete a set. Three sets total for time. Choose a deadlift and dumbbell weight that is appropriate for yourself.
Strict No Kip Pull-Up, 10 repetitions
20" Box Jump, 20 repetitions 
Deadlift (225#), 10 repetitions
Renegade Dumbbell Row, 10 repetitions 

Cool-Down:
400m Walk

Have a Great Day!!

WUUUUU-Shock and the Workout

Just a quick post after a long day. Purdue let me down but the Shockers of Wichita State may pull off a bonus win for me.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 3 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 rounds

Have a Great Day!!

Always Nice to End with a Strong Leg Day!!

Tomorrow I go on contract to work the river section of the NOLS Spring Semester in the Southwest. So, once again I will be out of contact for a few weeks, back at the workouts starting on March 7th. We did wrap up these past few months with a really strong leg day!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
24" Box Jump, 20 repetitions
Kettlebell Goblet Squat, 15 repetitions
GHD, 15 repetitions
Bodyweight Calf Raise, 50 repetitions
Sandbag Weighted Lunge, 10 repetitions per leg

Have a Great Couple of Weeks!!

Last Post 'til Mid November!! Leg Day!!

Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up

Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3

Have a Great Few Weeks!!

Quick Post After a Busy Day with New Students

Twenty-three new NOLS students arrived at the NOLS Southwest base today as they get ready for their 88-day Fall Semester in the Southwest course. The real bonus for me was having a former student and NOLS graduate come to the base with her sister who is starting her own wilderness experience. It was fun to catch up, talk about what a great time we had on the river and watch as she gave her sister a big hug wishing her luck on her own adventure. It was a busy day so I will just quickly post the workouts and get to bed.

Warm-Up:
100m High Knees
100m Butt Kickers
100m Side Step
Circuit: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between each set.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jumps
Shoulder Sand Bag Carry
AbMat Sit-Ups
Calf Raises
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

Weight Training:
Deadlift, 5 sets 1-2 reps
T-bar Landmine Row, 3 sets of 6-8 reps
Sumo Deadlift to High Pull, 3 sets of 5 reps
Weighted Pull-Ups (Bodyweight +25 lbs.), 3 sets max reps
Captains of Crush Grippers, 3 sets of 15 reps

Have a Great Day!!

Quick Post from Thursday's Workouts

Warm up:
100m High Knee Walk
100m Butt Kicker Jog
100m Side Step
Circuit Training: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Hanging Knees to Chest
Box Step-Ups
AbMat Sit-Ups
Barbell Good Mornings
Air Squats
Calf Raises

Weight Training:
Back Squat, 5 sets of 4-10 repetitions
GHD, 5 sets of 15 repetitions
Weighted Standing Calf Raise, 5 sets 8-10 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Quick Post: Just Weight Training Saturday

Dog sitting for four dogs and doing weekly chores at the base here. I am just going to make a quick post.

Weight Training Saturday:
Warm-Up:
15 minute row (161 total calorie pace for me)
10 PVC Pass Throughs
10 PVC Wrap Arounds
Hamstring Stretch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Weighted Split Squat, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Barbell Weighted Good Morning, 3 sets of 10 repetitions
Weighted Neutral Grip Pull-Up (Bodyweight +25lbs.), 3 sets of maximum repetitions
Barbell Weighted Calf Raise, 3 sets of 15 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
AbMat Sit-Up with Medicine Ball, 100 repetitions
Mobility:
PVC Shoulder Girdle Stretches

Have a Great Day!!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!

Pro Bowl and Leg Day

Time for the annual NFL Pro Bowl. I think it is fun to watch the Pro Bowl, I don't expect too much from it and just hope that no one gets hurt. I would guess that a lot of the players are bummed that they aren't in Hawaii for this thing... I mean Phoenix? Really? It must be an honor though to play amongst the best players in the league in what is essentially a backyard game of football.

Today's quote is from Bruno Mars:

"Hawaii is paradise. It sounds cheesy to say it, but there's music in the air there."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total with a one minute rest between the sets.
Box Sprints
Step-Ups
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Box Squat, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Glute and Hamstring Developer, 3 sets of 20 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Weighted Standing Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Getting Crushed in the NFL Playoff Bet and Back Exercises

Every year my partner Rebecca and I have a bet. Whoever picks the most winning teams during the NFL playoffs wins the bet. The loser has to make the winner the meal of their choice. Once we get to the Superbowl, the bet is for the dessert with that meal. Right now, Rebecca has picked all four winning teams in the wild card round and I have gone a very poor 1-3. Gambling is a profession I should never pursue.

It was great to workout with some heavier weights again and feel a little smoked after a session. I was also really happy to have one of my more dedicated workout partners return to work at NOLS Southwest this season. Things are looking good for 2015..... except for my football picks, of course.

Today's quote is from Hunter S. Thompson:

"There are many harsh lessons to be learned from the gambling experience, but the harshest one of all is the difference between having fun and being smart."

Workout: Back
Warm-Up:
HIIT Spin Bike Routine, 20 minutes
SISU Warhammer Swing, 15 repetitions per side
TRX Row, 15 repetitions
Trunk Twist, 20 repetitions
Good Morning with Barbell, 15 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

A Quick Note on a Quick Back Circuit

Today I had a lot of work meetings that ate up a good portion of my day. This evening dinner was out with everyone from work. We did manage to sneak in a good circuit training after work, but before dinner!

Evening Circuit Training: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets totals. One minute rest between sets.
Jump Rope
Pull-Ups
Good Mornings with a Barbell
Landmine Rows
Plank
Abdominal Crunches
Kettlebell Upright Rows

Have a Great Day!!

Deja Vu All Over Again on Back Day

This morning I woke up and worked out with my co-worker doing a heavy back lifting session starting at 6:30am. After work I met two other co-workers and did the same workout with a little bit lighter weights and added in barbell wrist curls at the end of the session. It was tiring but a very satisfying workout day.

Today's quote is from Steven Wright:

"Right now I am having amnesia and deja vu at the same time."

Workout: Back
Warm-Up: Perform each exercise for 20 repetitions in order.
Barbell Good Mornings
Trunk Twists
TRX Rows
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell One Armed Bent Over Row, 3 sets of 5-8 repetitions
Barbell Upright Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups, 3 sets of 5-8 repetitions
Deadlift, 5 sets of one repetition ending on maximum lift
Barbell Wrist Curls, 3 sets of 35-50 repetitions

Have a Great Day!

Hug it Out or Handshake and Back Day

NOLS is a community where a lot of people hug. They hug to say hello, hug to say goodbye, and they hug for every reason in between. I think that there are people on this planet to hug (i.e. your spouse or significant other, your kids, your close family) and there are those that deserve a handshake (i.e. your co-workers, your boss, your NOLS students...) I am going to continue my mission to bring the handshake back to NOLS.

Today's quote is from Irving Paul "Swifty" Lazar:

"I have no contracts with my clients; just a handshake is enough."

Workout: Back
Warm-Up:
TRX Rows, 3 sets 15 repetitions

Weight Training:
Bent Over One Arm Dumbbell Rows, 3 sets of 5-6 repetitions
Upright Barbell Rows, 3 sets of 6-8 repetitions
Barbell Good Mornings, 3 sets of 15 repetitions
Pull-Ups, 3 sets to failure
Deadlifts, 5 sets of 1-2 repetitions ending with one maximum repetitions

Have a Great Day!

The Real Life Thor and "The Mountain" Workout

Well, there you have it. Hafthor Bjornsson (a.k.a. Gregor "The Mountain" Clegane from Game of Thrones) just won the title as Europe's Strongest Man. As promised I said that after celebrating my favorite Game of Thrones character, "The Hound" with a workout that I would some day name a workout after his big brother "The Mountain". Today is that day!

Today's quote is by Doran Martell:

"If ever a man deserved to die screaming it was Gregor Clegane."

Workout: "The Mountain"
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Good Mornings, 3 sets of 15 repetitions

Weight Training: Back
SISU Warhammer Swings, 3 sets of 15 repetitions per side
Heavy Dumbbell Pullovers, 3 sets of 6-8 repetitions
Tire Flips, 3 sets of 5 repetitions
Dumbbell Bent Over Rows, 3 sets of 6-8 repetitions
Close Grip Landmine Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups Bodyweight +50lb., 3 sets of 5 repetitions
Heavy Atlas Stone Lift onto a 48-inch Platform, 3 sets of 1 repetition
Deadlift, 5 sets of one repetition ending at maximum weight

Have a Great Day!

Leg Day and Monday Night Football

I enjoyed a great leg work out a bit early today so that I could get in and catch the Washington Redskins play the Cleveland Browns on Monday Night Football. Growing up in the Washington D.C. area I have been a fan of the Redskins for as long as I can remember. It has been hard being a 'Skins fan at times over the last 20 years but maybe this will be the year?! Heh.

Today's quote is from Darius Rucker:

"There are two times of year for me: Football season and waiting for football season."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Good Mornings with Barbell, 15 repetitions
Broad Jump for Distance, 5 repetitions

Weight Training: Perform three sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 20 repetitions
350lb. Weighted Sled Push, 5 minutes
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Good Day!