When it Rains... Well...and a Workout

Tennessee has been suffering through a crazy drought and bad wildfires.... it has not rained significantly in over a month. That all changed last night. I was having to get up a little before 1:00 am to go to work at UPS but our cellphones went off with an alert about a possible tornado and that we should take shelter immediately. We ended up sleeping on the floor of the basement with our two little dogs curled up with us, frightened by the thunderstorm. Thankfully it seemed to be a false alarm. Still, throughout the day it full on DUMPED rain. In fact, Chattanooga got more rain in the last two days than we had from July 24th to November 27th?! Fortunately climate change is a hoax?! These weather extremes are TOTALLY normal?! Crazy.

I put in a solid eight hours at UPS loading boxes so the workout was quick but effective.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
Workout: Perform each exercise in order to complete a round. Three rounds total for time.
Kettlebell Weighted Lunge, 10 repetitions per leg
Seated Barbell Shoulder Press, 5 repetitions
Hand Release Push-Up, 10 repetitions
Strict No Kip Pull-Up, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

The News Today and the Workout

I look to make various comments on the news of the day at times and really today it just seems like a re-hash of a lot of the same old thing: Reaction to Trump saying one dumb ass thing or another, Hillary lying about her e-mail server and terrible things happening to normal people trying to live their lives in Syria and Iraq. Is football season starting soon?!

Seriously though, here is a sign that at times we can still have faith in humanity. It seems that after a brutal murder of an elderly priest in France, Muslims around the country are attending Catholic mass as a sign of solidarity and to denounce the actions of someone that claimed the killing in the name of Islam. 

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Strength:
Front Rack Reverse Lunge, 4 sets of 5 repetitions with each leg
Behind the Neck Push Press, 4 sets of 3 repetitions
Metabolic Conditioning: For time:
250m Run
Overhead Squat (75/55), 18 repetitions
Hand Release Push-Up, 18 repetitions
250m Run
Overhead Squat (75/55), 15 repetitions
Hand Release Push-Up, 15 repetitions
250m Run
Overhead Squat (75/55), 12 repetitions
Hand Release Push-Up, 12 repetitions
250m Run
Overhead Squat (75/55), 9 repetitions
Hand Release Push-Up, 9 repetitions

Have a Good Day!!

Great Day Off and the Workout

We all had the day off from work today so a lot happened. We started with a nice hike at Stringer's Ridge on the Hill City Trail to the Strut Trail. It was only three miles but lots of hills got the old dogs huffing and puffing. We ran around doing errands after that and got very tasty burgers at Slick's. We wrapped up the day with a great workout, some wonderful spicy pork chops with tomatillo salsa and then listened to the Nationals versus Reds on the radio. What a great day?!

Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
Axle Bar Curl, Pronated Grip, 5 sets of 8-10 repetitions
Weighted Dip (+50lbs), 5 sets max repetitions
Fat Grip Strict Chin-Up, 5 sets 10 repetitions
Hand Release Push-Up, 5 sets of 30 repetitions
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!!

GO TIGERS! and the Workout

There was an amazing story the other day on the Sportscenter with Scott Van Pelt that everyone should watch. I know that football is a dangerous sport. People get injured everyday and the head trauma that causes CTE is terrible. I get that. But, for the folks who wonder what good comes out of a sport like football... please watch this video about the Benton Harbor Tigers and their retired 74-year old coach. Elliot Uzelac showed up and showed these kids what it is like to have someone care about them. There is no Cinderella in this world, but you will not be disappointed and if you are like me, you will probably get a little choked up.

Warm-Up: Complete a 5 minute AMRAP of: 
Hand Release Push Up, 10 repetitions
Bicycle Crunch, 10 repetitions
PVC Wraparound, 20 repetition
Air Squat, 10 repetition
Workout: 10 Rounds For Time:
Push-Up, 10 repetitions
Hollow Rock, 10 repetitions
200 Meter Run
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

Armed Forces Day and the Workout

Today was Armed Forces Day. The day is a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.  This day honors everyone serving in the U.S. Military branches; Air Force, Army, Coast Guard, Marines and the Navy. Regardless of whether you agree with our government's foreign policy or not, there are a load of men and women out there in the world that selflessly serve their country. Take the time to thank them for that.

Warm-Up:
Slow Jog, 1 mile
Workout: Perform each exercise in order to complete a round. Three rounds for time.
Jump Rope, 50 repetitions
Kettlebell Sumo Deadlift to High Pull (32kg), 40 repetitions
Kettlebell Goblet Squat (32kg), 30 repetitions
Hand Release Push-Up, 20 repetitions
Strict No Kip Pull-Up, 10 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Medical School Graduation and Yesterday's Workout

Yesterday was a huge day here. Four years ago, at the age of 37 years old, Rebecca started medical school. Last night we went to her graduation and her parents and I had the honor of hooding Rebecca as she finished school. After that she took the Hippocratic Oath and became a doctor. I started this blog to have conversations about being middle aged and continuing to exercise. Compared to completing medical school at 41 years old, that is a cake walk!!! We are very, very proud of our new doctor in the family!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Hand Release Push-Up
AbMat Butterfly Sit-Up
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Wrist Curl (Pronated and Supinated Grip), 3 sets of 15 repetitions
Incline Parallette Push-Up, 3 sets of 15 repetitions
Alternating Dumbbell Concentration Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Cool-Down:
400m Run with 25# Plate
Mobility:
Chest Stretches

Have a Great Day!!

Ted, Bernie: Move On Dot Org.... and the Workout

I think it is about time for Ted Cruz and Bernie Sanders (and technically John Kasich...) to admit that they are done. It is time to move on to the general election between Hilary and the Donald. Not that I am excited to get THAT ball rolling.... but it does seem kind of ridiculous for Cruz to be picking a running mate?! Fiorina? Really.

Warm-Up:
Steady Pace Run, one mile
Warm-Up Super Set: Perform each set in order to complete a set. Two sets total. No rest between exercises.
Hand Release Push-Up, 15 repetitions
Strict Chin-Up, 8 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
Strength: Complete each exercise in order to complete a set. Seven sets total. No rest between exercises.
80% 1-RM Bench Press, 5 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand
Metabolic Conditioning: perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 20 repetitions
Axle Bar Curl, 15 repetitions
Burpee, 10 repetitions
Strict Chin-Up, 5 repetitions
Cool-Down:
400m Walk
Mobilty:
Chest and Shoulder Girdle Stretches

Have a Great Day!!

Hypertrophy Workout for a Change

hypertrophy
noun  hy·per·tro·phy \hī-ˈpər-trə-fē\
plural hypertrophies
1. excessive development of an organ or part; specifically :  increase in bulk (as by thickening of muscle fibers) without multiplication of parts
2. exaggerated growth or complexity

Today we got away from our typical heavy weight, low repetition strength building workouts and went for a change just to mix it up a bit. Three to five sets of ten repetitions with somewhere between 30 seconds to one minute rest between sets. Pumped.

Warm-Up: Perform each exercise in order for one minute each. No rest between exercises.
Jump rope
AbMat Butterfly Sit-Up
Hand Release Push-Up
Workout: Hypertrophy Chest and Arms- 30 seconds to one minute rest between sets with one set of 15 Captains of Crush Grip Trainers per hand between each set.
Bench Press, 5 sets 10 repetitions
EZ Bar Curl, 3 sets 10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Incline Parallette Push-Up, 20 repetitions
AbMat Butterfly Sit-Up, 50 repetitions

Have a Great Day!!

The Passing of a Legend and the Workout

Merle Haggard died on his 79th birthday today. There are few people in this world that are as influential as Haggard was to country music. In a new era with mega stars and pop country music it is hard to believe that the genre came from people like Merle Haggard: A common working person, a construction worker, a ex-convict who saw Johnny Cash perform at San Quentin prison. Despite that Haggard had a great view on life: ""I am smart enough to know that I have been gifted and have had a better than average shot at everything," he said. "I have been blessed many times." Rest in Peace.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 15 repetitions
Barbell Curl, 3 sets of 8-10 repetitions
Super Set: Complete each exercise in order to complete a set. Three sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

Quick Workout Post

Busy day today. Just going to post the daily workout.

Warm-Up: Perform each exercise in order for one minute to complete a set. two sets total. No rest between sets.
Jump Rope
Hand Release Push-Up
Abmat Sit-Up
Weight Training:
Bench Press, 5 sets of 5 repetitions
Reverse Grip Axle Curl, 3 sets of 8-10 repetitions
Weighted Dip (Bodyweight +25 lbs.), 3 sets of maximum repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Dumbbell Fly, 10 repetitions
Barbell Wrist Curl, 15 repetitions

Have a Great Day!!

Clawing Back to Health and the Workout!

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!!

First Post Back: Chest and Arms

Just got back from another great NOLS trip down the Rio Grande. I am always impressed and inspired by the Big Bend area of Texas. Amazing stars and sleeping next to a river have a way of making you feel very small.

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

Weight Training:
Bench Press, 5 sets of 6-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of 4 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Barbell Wrist Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete set. Five sets total. No rest between exercises.
Dip, 15 repetitions
Dumbbell Renegade Row, 15 repetitions

Have a Great Day!!

Quick Post of the Evening Workout

It was a beautiful evening here in Tucson. My regular workout partner is headed into the field for a week, so it was a solo workout. I put on the new wireless headphones and had at it! Great workout.

Workout:
Warm-Up: Perform each exercise in order from one minute each to complete a set. Three sets total. No rest between sets.
Ball Slam
AbMat Sit-Up

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Weighted Dip, 5 sets if maximum repetitions
Dumbbell Hammer Curl, 3 sets of 4-8 repetitions
Super Set: Perform the next two exercises in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 8-10 repetitions
Hand Release Push-Up, 25 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets.

Have a Great Day!!

OK Corral Shootout and the Workout of the Day

We transitioned one of our Southwest Outdoor Educator Courses today from their hiking section to their climbing section. What made this transition so notable was that we did the change over in the town of Tombstone, Arizona about half a block from the OK Corral. While the students were doing laundry and showering, while I was debriefing the hiking instructors... there was a historical re-enactment of Wyatt, Doc and the boys blasting Billy Claiborne, the Clantons and the McLaurys. I have never really debriefed a NOLS course with gunfire in the background?!

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
Hand Release Push-Up
AbMat Sit-Up

Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Weighted Dip, maximum repetitions to failure
Reverse Grip Axle Bar Curl, 8-10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Bench Press, 8-10 repetitions
Alternating Dumbbell Hammer Curl, 8-10 repetitions per side
Captains of Crush Grip Trainer, 15 repetitions per hand

Hand Release Push-Up, 3 sets of 30 repetitions

Have a Great Day!!

Avoided the Debate and Lifted Weights

I pride myself on staying on top of news and politics... but I could not bring myself to watch the GOP debate last night. If I never have to listen to Trump or Cruz again, it will be too soon. Instead, we had a great workout!

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

TRX Biceps Curl

AbMat Sit-Up

Push-Up

Weight Training:

Bench Press, 5 sets 2-10 repetitions

Axle Bar Biceps Curl, 3 sets of 8-10 repetitions

Weighted Dip, 5 sets of maximum repetitions

Dumbbell Hammer Curl, 3 sets of 8-10 repetitions

Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between sets.

Dumbbell Fly, 8-10 repetitions

Hand Release Push-Up, 30 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!

Done with Politicians, Gun Violence, and Defending Islam for Now...Have FUN!! Oh and the Workout of the Day!!

After looking at my blog postings for the last few days I have decided to not be so damn heavy. Enough worrying about crazy politicians, religion and guns. It is the holiday season and I am excited to be back east among family, friends and great dogs!! For the remainder of this week at least I will refrain from too many heavy subjects!!

Warm-Up:
Dog Walk, 30 minutes
Turkish Get-Up, 3 minutes continuous

Workout:
For Time:
Air Squat, 80-60-40-20 Repetitions
AbMat Sit-Up, 40-30-20-10 Repetitions
Hand Release Push-Up, 20-15-10-5 Repetitions

Mobility:
Quadriceps and Shoulder Stretches

Have a Great Day!!

Twenty More NOLS Grads and the Workout of the Day!!

Today twenty newly minted NOLS graduates wrapped up their NOLS Semester in the Southwest! That is twenty more people that are out there that will advocate for Wilderness (with a capital 'W'...) and will always keep places like the Gila Wilderness, the Lower Canyons of the Rio Grande, Cochise Stronghold and the Galiuro Wilderness close to their hearts.

Warm-up:
Superset: Perform each exercise in order to complete a set. 5 sets total. No rest between each set.
Jumping Jack, 1 minute
Hand Release Push-Up, 1 minute

Weight Training:
Bench Press, 5 sets of 5-10 repetitions 
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions 
Dumbbell Fly, 3 sets of 10 repetitions 
Alternating Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

Have a Great Day!!