My Buddy at the Big House and Friday's Workouts

I have gotten some great texts from my buddy who was working on some structural projects at Wrigley Field this week and then headed to the Michigan vs. Michigan State football game today. He is a huge Michigan fan which is great but I still think the Sparty "Power Breakfast" ESPN commercial is one of my favorites of all time. Though I am a bit torn, in support of my friend I have to say, "GO BLUE!"

Morning Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
KB Goblet Squat
Barbell Good Mornings
AbMat Sit-Ups
Overhead Plate Lunges
Box Jump
Calf Raise

Evening Weight Training:
Back Squat, 5 sets of 10 repetitions
Stiff Leg Deadlifts, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No Rest between exercises.
50m Weighted Sled Drag
25m Weighted Sled Push
AbMat Sit-ups, 50 repetitions

Have a Great Day!!

Pretty Slammed.... Quick Posts from Wednesday and Thursday Workouts

We have been awful busy working to get two NOLS Fall Semesters in the Southwest out the door tomorrow. I am a bit tired but I wanted to post the workouts from the last two days.

Wednesday Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Prisoner Lunges
Calf Raises
Barbell Good Mornings
Box Jumps
Overhead Squats with Plate
GHD
AbMat Sit-Ups

Wednesday Evening Weight Training:
Back Squats, 5 sets of 5 reps
50m Weighted Sled Drag, 3
25m Weighted Sled Push, 3 
Weighted GHD Bodyweight +10 lbs., 3 sets of 10 reps
Standing Weighted Calf Raise, 3 sets of 10-15 reps

Thursday Morning Circuit: We had a record nine people show up for the workout!
Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Barbell Push Press
AbMat Sit-Ups
Farmer's Carry
Hand Release Push-Ups
Front Plate Raise
Rotating Wall Ball Toss
DB Side Raise

Thursday Evening Weight Training:
Bench Press, 5x5 
Reverse Grip Axle Bar Curls, 5 sets of 10 reps
Super set:
Weighted Dips Bodyweight +50 lbs., 5x5
Captains of Crush Grip Trainers, 5 sets of 15 reps

Have a Great Day!!

WTF is Jimbo Fisher Thinking? Leg Day!!

Florida State football players De'Andre Johnson and Dalvin Cook have been suspended from the team for separate assault charges on women. Coach Jimbo Fisher has responded by banning FSU players from local bars?! Does he actually think that banning players from local bars will keep his players from punching women? College students can drink ANYWHERE near the FSU campus, they don't need to drink at bars. They will still be drinking. They will still be interacting with women on campus. There will still be conflicts on campus. At some point they need to display some common sense, some judgement and some maturity. Jimbo Fisher, start by teaching these young men about being productive members of their community. When there is trouble in the future (Not if, but when...), teach your players to be the better man and walk away from it.

Today's quote is from Charlotte Bunch:

"Sexual, racial, gender violence and other forms of discrimination and violence in a culture cannot be eliminated without changing culture."

Workout: Legs
Warm-Up:
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 100 repetitions
36" Box Jump, 10 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
25m Side Step with Resistance Band, 3 sets

Have a Great Day!!

An Ankle, Fingers and a Leg Workout

Okay, first things first: I hope that C.J. Wilson, Jason Pierre-Paul and Rory McIlroy will be able to return to their professional careers as soon as possible. I would not wish these types of things on anyone. But... What the hell were they thinking?! The first two collectively lost three fingers in firework accidents (?) on the 4th of July and Rory ruptured a ligament in his left ankle playing soccer with his buddies. C.J. Wilson may or may not have made the Buccaneers' roster prior to his injury, JPP was still working out his contract with the New York Giants and Rory will now most likely miss the British Open. All together, these things (fireworks and soccer...) that I could handle as a 12-year old kid have maimed two of them for life and cost them potentially millions of dollars! Someone failed these guys when it comes to risk management. Yes, money is not everything. But, I guarantee that all three of them would love to go back in time and change what has happened to them.

Today's quote is from Charles Duhigg:

"Between calculated risk and reckless decision-making lies the dividing line between profit and loss."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 sets
Seated Weighted Calf Raise, 3 sets of 15-20 repetitions
25m Weighted Sled Push, 3 sets
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Forward Lunge, 3 sets of 8-10 repetitions

Have a Great Day!!

Some Texas Counties on Same Sex Marriage and Leg Day

I cannot believe what I heard on the radio today. There are a number of counties in Texas that are ignoring the recent decision made by the Supreme Court of the United States making same sex marriage constitutional. These counties are not issuing these marriage licenses based on "religious reasons"?! What?!

I would guarantee that if the decision had gone in the other direction, if the Supreme Court had decided that same sex marriage is not a constitutional right then these same counties in Texas would be crowing from the rooftop of their county seat and beating us over the head with the ruling. You and your bigoted ways that denied a whole group of American citizens equal rights under the law lost. Get over it.

Today's quote is from Jon Huntsman Jr. (ironically):

"People truly reaching across boundaries - be they religious or race, political or geographic. A state that is sincerely civil and respectful of each individual's pathway toward life, liberty and the pursuit of happiness will be our goal."

Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
36" Box Jumps, 15 repetitions
TRX Push-Up Knee Tuck Exercise, 25 repetitions
TRX Push-Up Knee Side Tuck Exercise, 10 repetitions per side
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets 15 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition
Romanian Deadlift, 3 sets of 10 repetitions
25m Sidestep with Resistance Band, 3 sets of 1 repetition
Standing Weighted Calf Raise, 3 sets of 20 repetitions
Axle Bar Weighted Hip Thrust, 3 sets of 10 repetitions

Have a Great Day!!

Judicial and Leg Day!

Wow, today was quite a legal day! First, the Supreme Court of the United States finally decided that all of us are equal in the eyes of the law. Certainly a watershed moment, one that countless people have suffered for to finally see come to fruition. And in a much less dramatic moment, I am done with my jury duty and I am off the hook to go back here in Pima County for another two years!

Today's quote is from Barack Obama:

"I know a change for many of our LGBT brothers and sisters must have seemed so slow for so long. Real change is possible. Shifts in hearts and minds is possible. Sometimes there are days like this, when that slow, steady effort is rewarded with justice that arrives like a thunderbolt."

Workout: Legs
Warm-up:
Jumping Jack, 50 repetitions
Torso Twist, 25 repetitions
Barbell Good Morning, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Weighted Reverse Lunge, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 20 repetitions

Have a Great Day!!

Reaching a Goal and a Heavy Leg Day!!

Today is a good day indeed. First, I went and passed my Personal Trainer certification exam through the American Council on Exercise (ACE). It was pretty stressful only because I have not taken an exam like that in a long time. ACE provided me with all of the materials that I needed, it is well presented and organized and I was able to manage my personal time preparing for the exam while working full-time this past spring. Whew. Today, a good friend is coming over for a heavy leg session this evening!

Workout: Heavy Lower Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Mornings
AbMat Crunch
Weight Training:
50m Heavy Sled Drag, 4, 90 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis)
Stiff Leg Deadlift, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Biceps femoris, erector spinae group)
25m Heavy Sled Push, 4, 90 seconds between sets
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
GHD, 3 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Split Squat, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Standing Weighted Calf Raise, 3 sets of 10 repetitions, 60 seconds rest bewteen sets
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!

Last Workout Together 'Til September and Leg Day

It has been a fantastic season of training with lots of folks reaching their personal goals. Today is the last day that we will all workout as a group. It will be a great workout but I will be a little bummed when it is over. I will also take on one of the more challenging things to do with training for the rest of the summer: Training on my own.

Today's quote is from Adrian Belew:

"My favorite puzzle is trying to work out the parts myself, after all it is a solo effort."

Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Step-Up
Barbell Good Morning
Trunk Twist
AbMat Abdominal Crunch
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
36" Box Jump, 15 repetitions
(Primary muscles worked: Almost all muscles used in hip and knee extension and ankle plantarflexion!)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Revenge of the Little Guy and Leg Day

I love that the guys that are making a big splash in the NBA playoffs are the "little guys": Stephen Curry and Derrick Rose. I mean, you can count Curry's dunks on one hand ALL SEASON?! In fact, Stephen Curry won the NBA MVP award last night and is just dancing around defenders and draining impossible 3-pointers. Steph has just enough time to enjoy his trophy and then get back to work to play the Memphis Grizzlies. Enjoy the quality of the play of the little guy!

Today's quote is from John Wooden:

"It's the little details that are vital. Little things make big things happen."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Step-Up
AbMat Abdominal Crunch
Weight Training:
Front Squats, 5 sets of 10-15 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, and gluteus maximus)
GHD, 5 sets of 15 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 5
(Primary muscles worked: Rectus femoris)
100m Farmer's Carry, 5
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Quick Leg Post

It was a very long day of work today but we still got in a great leg workout. At this point I am just going to make a quick post. I will do better tomorrow.

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
AbMat Abdominal Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Super Set: Perform each exercise in order with no rest, to complete a set. Three sets total.
Weighted Calf Raise, 20 repetitions
Weighted Glute Hamstring Developer, 15 repetitions
25m Side Step with Resistance Band

Have a Great Day!!

If You Needed One More Reason to Pull for Pacquiao and Leg Day

The big fight is a week away and Mayweather vs. Pacquiao is sure to be one of the biggest purses ever. I have heard estimates that Mayweather is looking to make around $200 million?! It is an amazing amount of money especially since Mayweather should be locked away in prison. He should be locked up and the key thrown away. In 14 years, Mayweather has been charged with and convicted of domestic violence FIVE times and has shown no remorse at all! People can hammer the NFL all they want, but boxing has done NOTHING to punish him for repeated convictions of violence against women. The reason: Mayweather makes a lot of people in Las Vegas a LOT of money.

This is the last chance for the sport of boxing to make money, there is no one left to capture the public's attention after Mayweather. By paying for the fight on pay-per-view, you are putting some of those proceeds into Mayweather's wallet. Once he no longer makes people in Vegas money, we will see how much protection he has the next time he assaults a woman... because unfortunately he most likely will.

Today's quote is from Jonathan Swift:

"A wise man should have money in his head, but not in his heart."

Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Squat
Lateral Lunge
AbMat Crunch
36" Box Jump, 15 repetitions
Weight Training:
Front Squat, 50 total repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, vastus medialis, intermedius and lateralis)
Romanian Deadlift, 40 total repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Calf Raise, 60 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 5
(Primary muscles worked: Rectus femoris, gluteus meximus, biceps femoris)
25m Weighted Sled Push, 5
(Primary muscles worked: Rectus femoris)

Have a Great Day!

Well Fed and Leg Day

I wanted to make a pitch for a great book that I recently purchased. It is called Well Fed: Paleo Recipes for People that Love to Eat. I am not 100% paleo by any stretch of the imagination, but these recipes are very easy, there are step-by-step instructions and are very tasty. Last night we had the Ginger-Lime Shrimp and it was fantastic. The best part of the book in my opinion is the idea of prepping what you can ahead of time so that when you are busy and in a rush for dinner you can still make something delicious and healthy.

Today's quote is from Dave Barry:

"Eating rice cakes is like chewing on a foam coffee cup, only less filling."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Barbell Good Morning, 40 repetitions
AbMat Crunch, 50 repetitions
Standing Broad Jump, 15 repetitions
Weight Training:
Front Squats, 50 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, Vastus medialis, intermedius, and lateralis)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 75 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 20 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Baseball, Basketball and Leg Day

Even if you are like me and are a huge fan of the NFL, this is a good sports time

of year: The Masters just wrapped up, he MLB has started, and the NBA playoffs are about to kick off. My only issue with the MLB and NBA is the length of the season. The NBA plays 82 regular season games and the MLB goes for almost double that at 162 games. At 16 games the NFL is able to keep my apparently very limited attention span. I mean, it is hard to get worked up about the Nationals dropping two out of three games in Boston when there are still 153 games left?!

Today's quote is from Bill Veeck:

"There are only two seasons - winter and Baseball."

Workout: Legs

Warm-Up:

Jump Rope, 1 minute

36" Box Jumps, 15 repetitions

Weight Training:

Front Squat, 5 sets of 6-10 repetitions

(Primary muscles worked: Rectus femoris, gluteus maximus, vastus medialis, intermedius and lateralis)

Romanian Deadlift, 5 sets of 10 repetitions

(Primary muscles worked: Biceps femoris, gluteus maximus)

Weighted Calf Raise, 5 sets of 15-20 repetitions

(Primary muscles worked: Gastrocnemius, soleus)

25m Weighted Sled Push, 5

(Primary muscles worked: Rectus femoris)

25m Side Step with Resistance Band, 5

(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

The Bracket was Close But Coach K Does it Again!!

Last night's NCAA Championship Game was a fantastic event. In the end Duke broke my bracket during the final game of the season. Like it was hard to bet against Tom Izzo at Michigan State, I really should have stuck with Coach K. Coach K with over 1000 wins, 5 national titles and coaching USA basketball has to make him one of the best coaches of all time. A well deserved victory for the Blue Devils.

Today's quote is from Mike Krzyzewski:

"To me, teamwork is the beauty of our sport, where you have five acting as one. You become selfless."

Workout: Legs
Warm-Up:
Spin Bike HIIT, 30 minutes
Weight Training:
Circuit Training: Perform each exercise with an 85 lbs. barbell in order to complete a set. Three sets total. No rest between exercises with a two minute break between sets.
Back Squat, 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
25m Walking Lunges
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
Weighted Calf Raise, 35 repetitions
(Primary muscles worked: gastrocnemius, soleus)
Romanian Deadlift, 15 repetitions
(Primary muscles worked: Biceps femoris)
Bicycle Abdominal Crunch, 75 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Fighting Irish and Leg Day

There was a great game between the Fighting Irish of Notre Dame and Kentucky last night. It came down to the last shot and ended with Kentucky pulling off a two point win. The Irish ended the season with an ACC title in their first season in the conference and an appearance in the NCAA Elite Eight. Though I did pick Kentucky to win that game, I would have been happier if the Irish had won.

Today's quote is from Brian Dennehy:

"I come from an Irish Catholic family, and hell-raising is part of the DNA."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total
Side Step Shuttle Run
Dynamic Step-Up
Air Squat
Bicycle Abdominal Crunch
Weight Training:
Back Squats with Heavy Chains, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!

Friday Night in America and Leg Day!

Very quick post after going out on a rare date night here in Tucson. We went out to Mama's Hawaiian Barbecue and just returned in time to catch the end of Davidson vs. Providence in the tournament. Full of food and pretty damn tired after a 4 am wake up for medical school, I am just going to post the workout.

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Box Sprint
Barbell Weighted Good Morning
Step-Up
Calf Raise
Bicycle Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Glute-Hamstring Developer, 5 sets 15 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets 50 repetitions

Have a Great Day!!

Punching Tickets to the Dance and Leg Day!

It has been a bit nutty here at the base the last few days so I am going to make a quick post and get on with my work! During breaks at work, it was awesome to see all of the great NCAA basketball action with small schools making their way into the tournament! Congratulations to Wyoming and VCU for winning their conferences!

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Lateral Lunge
Air Squat
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Barbell Weighted Split Squat, 3 sets of 10 repetitions
25m Weighted Walking Lunge, 3
Romanian Deadlift, 3 sets of 10 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets of 50 repetitions

100m Farmer's Carry, 3

Have a Great Day!!

March Madness Coming In Hot, Tarzan, and Leg Day!!

As the college basketball season grinds down to the tournament time I am reminded why I like this time of year compared to college football. I could spend the time to type out what exactly I love about it, but I will sum it up in two words: Wofford Terriers.

Today's quote is from Johnny Weissmuller:

"With but few exceptions, it is always the underdog who wins through sheer willpower."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Calf Raise
Lateral Lunge
Dumbbell Romanian Deadlift
Abdominal Crunches
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
GHD, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps femoris)
Super Set:
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Air Squat, 3 sets 50 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis and obliques)

Have a Great Day!!

Leg Day and Funny T-Shirts

It was a good work day and it made it even more funny with folks sending along great videos and websites that they had found. The best though was a link to Activate Apparel and the various t-shirts you could purchase there. You should definitely check it out!

Today's quote is an anonymous T-Shirt:

"How does one walk after leg day? They don't."

Workout: Leg Day
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Step-Up
Lunge
Barbell Good Morning
Abdominal Crunches
Weight Training:
50m Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Calf Raise, 3 sets of 35-50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!

Last Post Until March!

Today was the last workout until I return from my NOLS field contract. It was a good leg day and time to put all of this exercise that I do to work. These workouts are done mostly so that at 45 years old I can continue to hang with the 19-year old students in the field. It has worked up 'til now and you know what they say about old dogs...

Today's quote is from Joseph Chamberlain:

"You cannot teach and old dog new tricks."

Workout: Legs
Warm-Up:
Spin Bike Routine in Target HR Range, 20 minutes
Weight Training:
50m Weighted Sled Drag, 3
25m Barbell Weighted Lunges, 3
GHD, 3 sets of 15 repetitions
Abdominal Crunches, 50 repetitions
Super Set:
25m Weighted Sled Push, 3
Calf Raises, 3 sets of 50 repetitions

Have a Great Rest of February!!! See you in March!