Well THAT Makes it Real and the Workout

There is nothing that will make impending life changes hit home more than seeing the job you are currently working in posted as available?! My very thoughtful boss did let me know that the email would be coming out.... but it is still quite a wake up call. I think I applied for five jobs today?!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Trunk Twist
Barbell Good Morning
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Super Set: Perform each of the next three exercises in order to complete a set. 3 sets total. No rest between exercises.
Kettlebell Swing, 10 repetitions
Landmine T-Bar Row, 10 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

All Packed Up and Ready To Go! Plus a Back Workout!

The NOLS Southwest Spring Semester students packed all of their bags, measured out all of their food and learned to cook on their Whisperlite stoves today. Tomorrow morning, bright and early they will roll off into the mountains on the first section of their semester!

I will be driving tomorrow to pick-up the NOLS Southwest Outdoor Educator students from the KOFA Wildlife Refuge and be bringing them back to the base before their climbing camp begins. I will be working out early in the morning tomorrow and will not be posting until sometime on Saturday. Saturday will be my scheduled rest day from the weights for the week. It is a 5 your drive to the KOFA through some of the most beautiful desert in the world!

Today's quote is from Terri Windling:

"I'd had no particular interest in the Southwest at all as a young girl, and I was completely surprised that the desert stole my heart to the extent it did."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twists
Barbell Good Mornings
TRX Rows
Crunches
Weight Training:
Wide Grip Pull-Up, 5 sets of 7-10 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids major and minor)
Upright Barbell Row, 3 sets of 8 repetitions
(Primary muscles worked: Upper trapezius, deltoids and biceps brachii)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, posterior deltoids, rhomboids and serratus anterior helps stabilize the scapula)

Have a Great Day!!

Home for the Holidays

We made the long drive from Tucson, Arizona to Bethesda, Maryland. We make the three day 2200-mile drive mostly for the dog. The dog is a great traveler in the car and honestly, I don't have the heart to drug him and stick him on a plane. We actually have a lot of fun on the drive and with two of us switching out behind the wheel it is not too painful.

I would have posted yesterday but my laptop screen crapped the bed and just has a black screen. When talking to the very polite and well trained Apple service representative, he referred to my laptop as "vintage". "Vintage" seems to be a very polite way of saying "You are really still using a machine that is that old?!" So, I am now typing away on my new laptop that Rebecca was kind enough to get me for Christmas. I imagine that there are going to be some growing pains switching back from an Apple to a PC... I will keep you posted. My point is that after our road trip we did in fact workout yesterday and we will again today.

Today's quote is from Buddha:

"To be idle is a short road to death and to be diligent is a way of life; foolish people are idle, wise people are diligent."

Workout: Chest and Biceps
Warm-up:
Jumping Jacks, 50 repetitions
Weight Training:
Dumbbell Chest Press on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 35 repetitions
(Primary muscles worked: Pectoralis major)
Dumbbell Chest Fly on an Exercise Ball, 3 sets of 15 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Workout: Back
Warm-Up:
Run, 3 miles
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent-Over Dumbbell Row, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 15 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Plank, 3 sets of 1 minute each
(Primary muscles worked: Rectus abdominis, transverse abdominis, abdominal obliques)
Abdominal Crunch, 150 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!!