Winding down the Fall Season and Lifting for the Back

Our fall season comes to and end this week when our NOLS Southwest Semester students coming rolling in here from the Galiuro Mountains. They will have completed a three month journey. It is cool to look back and see what has transpired here at NOLS Southwest over the last season: We trained a lot of instructors and re-certified peoples' medical training, we had a Lightweight Backpacking Course explore the Gila Wilderness and then we had 16 semester students explore a huge amount of the desert Southwest by hiking, climbing, caving and canoeing. That is a lot of people educated and hopefully a lot of ethical wilderness travelers sent out into the world!

Today's quote is from Kurt Hahn:

"Education must enable young people to effect what they have recognized to be right, despite hardships, despite dangers, despite inner skepticism, despite boredom, and despite mockery from the world."

Workout: Back
Morning Session:
Bent-Over Dumbbell Rows, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Weighted Pull-Ups (Bodyweight +50lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Afternoon Session:
Warm-Up: Perform each exercise for one minute.
Trunk Twists
Barbell Good Mornings
TRX Rows
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocostalis, longissimus and the spinalis, biceps femoris)
Upright Barbell Rows, 3 sets of 5-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Rows, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)

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!!

Defense Wins Championships, Lifting for the Back and Strongman Afternoon

Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day! 

With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.

Today's quote is from Dick Butkus:

"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."

Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)

Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

Election Night and Back Exercises

Today is the day of the mid-term elections. I am not going to post who I voted for here in Arizona or what ballot measures I supported. I will say that I do love election day. Every time that there is an election in this country and power shifts back and forth peacefully I am thankful to be here. America is flawed, we don't always do the right thing in the world.... but mostly we are good and this experiment that started 238 years ago is doing all right.

Today's quote is from Franklin D. Roosevelt:

"No one will ever deprive the American people of their right to vote except the American people themselves and the only way they could do this is by not voting."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
400m Run
TRX Rows, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Upright Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
5m Rope Climb, 5 repetitions

Evening Session:
Dumbbell Pullovers, 3 sets of 6-8 repetitions
Superset:
Weight Pull-Ups (+35lbs.), 3 sets of 5-8 repetitions
Bent-Over Dumbbell Rows, 3 sets of 5 repetitions

Have a Great Day!

Persistence and Working Out the Back

My boss forwarded me a great video today that shows the power of persistence. Leave it to a bear to show that just because you fail the first time doesn't mean that sticking to a task will not yield results! Check this guy out!

Today's quote is from Bill Bradley:

"Ambition is the path to success. Persistence is the vehicle you arrive in."

Workout: Back
Morning Session:
Warm-up: Perform each exercise for one minute.
Jump Rope
TRX Rows
Trunk Twists
Abdominal Crunches
Weight Training:
Weighted Pull-Ups, 5 sets of maximum repetitions
Bent-Over Dumbbell Rows, 3 sets of 6-8 repetitions
Upright Barbell Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 6-10 repetitions
Kettlebell Swings, 3 sets of 10 repetitions

Evening Session:
Warm-up:
Jump Rope, 100 repetitions
Trunk Twists, 30 repetitions
Weight Training:
Hanging Toes to Bar, 3 sets of 10 repetitions
Dumbbell Pull-Overs, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions

Have a Great Day!

Back Day and Going Out to the River

Woke up and had a good early morning lifting session. It was the last real workout prior to going out on a NOLS field contract. I will be traveling for two weeks through the Lower Canyons of the Rio Grande in the Big Bend region of southwest Texas with our NOLS fall semester students. I will miss the training each day but it is always nice to be out on the river again. Though I have been down the Rio Grande a number of times, it always offers great lessons.

Today's quote is from Heraclitus:

"No man ever stands in the same river twice, for it's not the same river and he's not the same man."

Workout: Back
Warm-Up:
TRX Rows, 20 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 25 repetitions
Weight Training:
Pull-Ups, 5 sets of maximum repetitions
Dumbbell Pullovers, 3 sets of 6-8 repetitions
Landmine Rows, 3 sets of 8-10 repetitions
Deadlift, 3 sets of 1-3 repetitions

Have a Great Day!

Back to the Office and Back to the Weights

I completed my WFR recertification today with the final piece being a review of CPR. It is amazing to me how much CPR has changed over the years. Apparently now it is focused more on the chest compressions and the use of an AED. The idea is that if you approach an unresponsive patient that does not have a pulse, there is still quite a bit of oxygen in the system and needs to be circulated. CPR is so simple yet could be the difference between a person living or not. Everyone should do such a simple thing.

Today's quote is from Queen Latifah:

"I am not allowed to get a big head, I've still got to do the simple things in life."

Workout: Back
SISU War Hammer Swings, 3 sets of 10 repetitions per side
Kettle Bell Swings, 3 sets of 15 repetitions
Pull-Ups, 5 sets of maximum repetitions
Landmine Rows, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
Atlas Stone Lift to a 48" Platform, 3 repetitions

Have a Great Day!

Hot and Heavy Back Day

There are a lot of great reasons to live in the desert. One thing that I like about living in Tucson during this time of year is that it is awful hot and doesn't take anything to get warmed up before a workout. It was 102 degrees here today and I had a great sweat going before I hit the weights hard.

Today's quote is from George Carlin:

"Don't sweat the petty things and don't pet the sweaty things."

Workout: Back
Warm-Up:
SISU Warhammer Swings, 15 repetitions per side
Weight Training:
Dumbbell Pullover, 3 sets 6-8 repetitions
One Armed Bent Over Dumbbell Row, 3 sets 5-8 repetitions
Barbell Row, 3 sets 6-8 repetitions
Weighted Pull-Up Bodyweight +50lb., 3 sets of 5 repetitions
Close Grip Landmine Row, 3 sets 6-8 repetitions
Deadlift, 5 sets 1 repetition ending with a maximum lift
Forearm Wrist Roll-Up, 3 sets of 5 repetitions

Have a Great Day!

Back and the "Quasimodo" WOD

We are getting ready to have our last course of the Spring season come through NOLS Southwest: The Medicine in the Wild course. The participants are third and fourth year medical school students that are interested in a wilderness medicine component to their education.

Today was a great lifting day for the back. We were able to get in a great morning lifting routine, a solid warm-up WOD for three of us that we are calling "Quasimodo" and then a heavy session of landmine rows and deadlifts. I think I should be able to go for a personal best on the deadlift next time it rolls around.

Today's quote is from Andre Agassi:

"I have been motivated by overcoming challenge and overcoming the hurdles and obstacles that face me. Their is still plenty out there to get motivated by."

Morning Lifting Routine: Back
Heavy Dumbbell Pullovers
Heavy Bent-Over One Arm Dumbbell Rows
Barbell Upright Rows
Wide Grip Weighted Pull-Ups
Captains of Crush Grip Trainers
TRX Rows

Afternoon Warm-Up WOD: "Quasimodo" (Each exercise is completed to make up one set. Three sets total. No rest between exercises or sets.)
20-Rogue Fitness SISU Warhammer Swings
5-Tire Flips
15-foot Rope Climb
60-Abdominal Crunches

Heavy Landmine Rows
Heavy Deadlifts

Have a Great Day!

Lifting for the Back and the Functional WOD: "I Could Crush You, Like a Worm"

My middle name is Stewart and my last name is Murphy. You can't get more Scots-Irish than that.

Every time I exercise using an Atlas Stone I think of my ancestors and their fine tradition of moving rocks: Stone houses, stone walls and throwing stones. I love the scene from "Braveheart" where Hamish is training with stones because the English will not let them train with weapons. Hamish threatens William Wallace with a large boulder claiming, "I could crush you, like a worm". That exchange doesn't end well for Hamish, but man he threw that rock far!

Weight Training: Back

Dumbbell Pullover

One Armed Bent Over Dumbbell Row

Barbell Upright Row

TRX Row

Pull-Ups

Circuit WOD: "I Could Crush You Like a Worm" (Do exercises in order, three complete sets).

15m Weighted Sled Pull (Hand over Hand Drag with a Rope Attached to the Sled)

20 Sledgehammer Swings

5 Tire Flips

5 Stone Lifts (Onto a 48" High Platform)

Landmine Rows

Have a Great Day!

Lifting for the Back and the WOD: "V for Victory!"

Today was a warm day in Tucson. It was an early morning lifting session followed by a circuit workout in the dark after dinner. We had a decent showing with four folks showing up to suffer for 30 minutes in the desert. It was a great time working out with friends and co-workers!

"You have enemies? Good. That means you have stood up for something, sometime in your life."
-Winston Churchill

Weight Training: Back
Dumbbell Pullovers
One Armed Bent Over Dumbbell Rows
Upright Barbell Rows
Weighted Close Grip Pull-ups
Horizontal Suspension Strap Pull-ups
Landmine Barbell Rows
Deadlift

Circuit Training WOD: "V for Victory" (Each exercise done for one minute and fifteen seconds, three full sets. One minute rest between sets).
Jump Rope
Sledgehammer swings
Plank
Kettlebell Swing
Horizontal Suspension Strap Pull-ups
Barbell Upright Rows
Crunches

Have a Great Day!

WOD: "The Meanest of Times"

Today's workout was all about the back. I lifted my typical dumbbell routine with Rebecca and then lifted heavy this evening with my co-worker. Now it is Friday and payday!!

Dumbbell Workout:
Dumbbell Pullovers
One Armed Bent Over Dumbbell Row
Barbell Upright Row
Horizontal Suspension Strap Pull-ups
Weighted Pull-ups

WOD: "The Meanest of Times"
Superset 5 Tire Flips with 20 Sledgehammer Swings. Three sets of each exercise, no breaks.
Three sets of Heavy Landmine Rows
Three sets of Deadlifts, last set 1.5 Bodyweight for two reps
Three sets of Weighted Pull-ups

Have a Great Day!

WOD: "Uneasy Lies the Head that Wears the Crown"

Today I skipped the circuit training and went with heavy back work knowing that tomorrow is a rest day from lifting.

Dumbbell Pullover (3 sets, 6 repetitions)
One Armed Bent Over Dumbbell Row (3 sets, 6 repetitions)
Upright Barbell Row (3 sets, 6-8 repetitions)
Horizontal Suspension Strap Pull-ups (3 sets, maximum repetitions)
Barbell Upright Row (3 sets, 6-8 repetitions)
Weighted Pull-ups (3 sets with 50 lbs., 6-8 repetitions)
Landmine Rows (3 sets, 6 repetitions)
Deadlift (3 sets, Up to 1.5 x bodyweight)

Have a Great Day!

WOD: Back and "The Wrath of Mjölnir"

Today we worked the Back again and had a great showing with seven folks at the circuit training, "The Wrath of Mjölnir". It was super fun!

Dumbbell Pullovers
One Armed Dumbbell Rows
Upright Barbell Rows
Horizontal Suspension Strap Pull-ups
Weighted Pull-ups
Landmine Rows
Deadlift

Circuit Training: "The Wrath of Mjölnir" Each exercise done for one minute and 15 seconds, three sets. One minute rest between sets.

Sledgehammer swings on a tire
Stone Lifts
Planks
Horizontal Suspension Strap Pull-ups
Flutter Kicks
Kettlebell Upright Rows
Seated Trunk Twists with a Medicine Ball

Have a Great Day!