NOLS 50th Anniversary and 50-50-50 Leg Day

There was no post last night because we were throwing the local 50th anniversary celebration of the start of NOLS. These things are going off all around the world and last night was our turn. We had maybe 20 local folks come by and just celebrate our community. And that is really what NOLS is about: A hard working community of people that love education and wilderness. Thanks, Paul.

Workout: Leg Day: 50-50-50 for the 50th!!! 
Warm-Up:
400m Slow Jog
Circuit Training: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Five Second Repetition Back Squat with a Pause at the Bottom (135lbs.), 10 repetitions
24" Box Squat, 10 repetitions
GHD, 10 repetitions
Cool-Down:
100m Slow Walk
Quadriceps and Hamstring Stretches

Have a Great Day!!

Short and Sweet Legs

Our NOLS Southwest Instructor Course came back from the field today! That means all of our courses
are done, the evacuation phone has been silenced until fall and we can celebrate new instructors to our school! No evening workout and tequila for all!

Today's quote is from Paul Petzoldt:

"A challenge... to lead instead of being led, to participate instead of watching, to act instead of waiting with idle hands."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Bodyweight Calf Raises
Stiff Leg Deadlifts
Glute/Hamstring Developer

Have a Nice Day!

Chest, Biceps and Learning from Mistakes

Busy Friday at work that made us shift our morning lifting routine to the evening and eliminated the possibility of a circuit training. We did get in a good lifting session however.

The last time I benched I got cocky and tried to jump from 290 lbs. all the way up to 300 lbs. and got humbled when I couldn't complete one repetition without help. There is a model we use in experiential education to learn from our mistakes: "What? So What? Now What?" Here is how that model works in this situation:

What? I got smoked by trying to jump from 290 to 300 lbs.

So What? Maybe it is a better idea not to be so cocky and to try something more reasonable... I don't know... say 295 lbs.

Now What? Remembering the spanking that I took last time, I was more reasonable today. I was actually able to bench a personal best 295 lbs. without any help!

Today's quote comes from our NOLS founder, Paul Petzoldt:

"The ability to laugh at oneself and recognize ones own human weaknesses is a desirable quality of leadership."

Evening Weight Training Session: Chest and Biceps

Heavy Bench Press

Weighted Dips

Flat Bench Dumbbell Press

Incline Bench Dumbbell Press

Dumbbell Flies

Push-Ups

Standing Alternating Dumbbell Curls

Concentration Dumbbell Curls

Have a Great Day!