Early Morning Workout, Posting Tonight: Shoulders and Triceps

We are going to hit the workout early tomorrow morning, starting at 6:30am. Because of that, I am going to post tomorrow's shoulder and triceps workout tonight.

Today's quote is from Mark Twain:

“Never put off till tomorrow what may be done day after tomorrow just as well.”

Workout: Shoulder and Triceps
Warm-Up:
Heavy Rope Whip, one minute duration, 5 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Seated Dumbbell Reverse Fly, 3 sets of 10 repetitions
(Primary muscles worked: Posterior deltoid, rhomboid and middle trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Diamond Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids, pectoralis major)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 10 repetitions per side
(Primary muscles worked: Triceps brachii)
AbMat Abdominal Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Burritos, Miniature Golf and Leg Day

All of the in-town staff here at NOLS Southwest got together, went and got burritos and then went to Golf n' Stuff here is Tucson. It was a great time together before all of the craziness of the season starts once our students arrive. I played a round of miniature golf with three of my co-workers and it was a little bit dark and absolutely hilarious! Hopefully the rest of our fall season keep us laughing and having fun!

Today's quote is from Mark Twain:

"Golf is a good walk spoiled."

Workout: Legs

Warm-Up: Perform each exercise in order for one minute.

Jump Rope

Prisoner Step-Ups

Wall Sit

Weight Training:

Back Squats with Heavy Chains, 3 sets of 6-10 repetitions

Reverse Lunges with Weighted Barbell, 3 sets of 6-8 repetitions

Calf Raises with Weighted Barbell, 3 sets of 20-30 repetitions

GHD, 3 sets of 10-15 repetitions

25m Weighted Sled Push, 3 sets

Forearm Roll-Ups, 3 sets of 5 repetitions

Have a Great Day!

"Mush" The Leg Workout

I had a great workout today. I tried to completely wipe myself out with a weighted sled superset. Because of that sled work I titled this workout "Mush": The command you give a team of dogs to get them to pull a sled. And they would pull 'til their hearts pop. There seems to be nothing happier on the planet than a sled dog doing its job. Or maybe it should be "Mush" to describe the way my legs feel right now?!

Today's quote is from Mark Twain:

"Heaven goes by favor; If it went on merit, you would stay out and your dog would go in."

Workout: "Mush" Legs
Warm-Up:
Jump Rope, 100 repetitions or 50 Double-Unders
30" Box Jumps, 15 repetitions
Weight Training:
Front Squats, 5 sets of 3-5 repetitions
Superset Sled Push and Drag:
25m Sled Push with 400lb. Sled, 5 repetitions
25m Sled Drag with 170lb. Sled, 5 repetitions
GHD, 3 sets of 15 repetitions
Abdominal Crunches, 200 repetitions

Have a Great Day!

Shoulders and Triceps

I had a good training day as I get ready to work two NOLS river contracts on the Salmon River for NOLS Teton Valley beginning at the end of June. I will be teaching the skills needed to guide whitewater rafts on back to back contracts on the Main Salmon River. Again, one of the purposes of my training regimen is to continue to be able to function at a high level in the field for the school. So far so good!

Today's quote is from Mark Twain in The Adventures of Huckleberry Finn:

"We said there warn't no home like a raft, after all. Other places do seem cramped and smothery, but a raft don't."

Morning Lifting Routine: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Diamond Push-Ups
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Extensions

Evening Workout:
Warm-Up
TRX Reverse Flies, 3 sets 10-12 repetitions
TRX Skull Crushers, 3 sets 10-12 repetitions
Sandbag Clean to Press, 3 sets 10 repetitions

Heavy Barbell Push Press, 5 sets 10, 6, 4, 2, 1 repetitions

Have a Great Day!