Lyle Zimmerman, an American who in 2015 was in the London subway when he was attacked by a self radicalized young man of Somali descent. Zimmerman tells the harrowing story of being surprised from behind, kicked to the floor and then his assailant attempted to cut his throat with a bread knife. The dull and weak blade sliced across Zimmerman's throat and then broke. Though he was injured the knife did not cut any of Zimmerman's arteries and an off-duty doctor on the Tube took care of him until further medical help arrived.
Meanwhile his attacker who had been chased off by other subway passengers was stalking around showing photos of victims of coalition bombs to people on his phone while stating that his knife attack was him "striking back for his Syrian brothers". Police arrived on the scene and tasered the attacker and he was taken away. Turns out the man was schizophrenic and delusional and to this day remains in a mental institution.
Zimmerman's point in sharing his story is this: Zimmerman is lucky to be alive for sure.... a stronger, sharper blade and he would have probably been decapitated. However, because this young man only had a bread knife and could not access a firearm in London, Zimmerman and the attacker both survived. If his assailant had an AR-15 style assault rifle like the ones used by mentally ill shooters in Newtown or Orlando, dozens of people could have been injured or killed. The solution is simple if only our politician's could not be bought. There should be no access to military style firearms for civilian use.
Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Strict Fat Bar Chin-Up, 5 sets of maximum repetitions
Parallette Incline Push-Up, 5 sets of 15 repetitions
EZ Bar Curl, 5 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions after each of the above sets.
Core Work: Perform 20 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!!
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!!
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 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!!
Today with Villanova blowing up the Oklahoma Sooners and the UNC Tar Heels polishing off the Syracuse Orange, I was able to pull off a win in our NCAA Bracket Challenge! That means I will be taken to dinner by the other two that did not win. Now, Rebecca is a medical student up to her eyeballs in debt and my friend is recently married with a child on the way. So I am only going to make them take me to Five Guys for my victory meal. Quality at a fair price!
Warm-Up: Perform each exercise in order for one minute each.
Jumping Jack
AbMat Sit-Up
Hand Release Push-Up
Weight Training:
Bench Press, 5 sets of 2-6 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Incline Parallette Push-Up, 5 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand
Have a Great Day!!
Quick post on the workout for Saturday.
Warm-Up:
Turkish Get Up, 2 minutes continuous
PVC Wrap Arounds, 10 repetitions
PVC Pass Throughs, 10 repetitions
AbMat Sit-Up, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Incline Wide Grip Parallette Push-Up, 3 sets of 20 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets
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!!
I would personally like to thank Coach Mike Tomlin for giving the Baltimore Ravens hope for the rest of their season. Going for it multiple times on 4th and short with an older, less capable Mike Vick in as your quarterback?!I get it, Scobee was not kicking well tonight but, man,,, they could have put a nail in the Ravens' coffin as a division rival.
Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Barbell Overhead Press
Push-Ups with Dumbbell Renegade Row
AbMat Sit-Ups
Rotational Wall Ball Toss
Heavy Rope Whips
Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Biceps Curls, 3 sets of 10 repetitions
Incline Parallelette Push-Ups, 5 sets of 15 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Captains of Crush Grip Trainers between each of the above sets
Have a Great Day!!
