Quick Post From The Phone

Our great IT guy is working on our network so I have no internet connection. Just a quick post on tonight's workout from the phone!

Warm up: Perform each exercise for 1 minute each to complete a set, 3 sets total, no rest between sets.

Jumping Jack

Burpee

AbMat Sit-up

Weight Training:

Bench Press, 5x5

Reverse Grip Axle Bar Curl, 3 sets 10 repetitions

Incline Parallette Push-up, 3 sets 15 repetitions

Dumbbell Hammer Curl, 3 sets 10 repetitions

Superset:

Dumbbell Fly, 3 sets 10 repetitions

Wrist Roll-up, 3 sets maximum repetitions

Have a Great Day!!

First Workout of the New Year!

We are back at it again in Tucson. Today was the first day of weight training in the new year! We are going with a lower weight and higher repetitions for the first week to get back into the routine without killing ourselves. I hope that 2016 brings everyone good health and happiness!

Morning Workout:
Rowing Machine, 30 minutes

Evening Weight Training:
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Push-Up
AbMat Sit-Up

Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of 8-10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions with each hand between each of the above sets.

Have a Great Day!!

End of the RGIII Area in DC and Today's Workouts

Robert Griffin III has been replaced as the starting quarterback for the Washington Redskins. I for one have not seen the plummeting descent of a star like RGIII's downfall. However, I am not surprised one bit. It is often said that "Crap flows downhill..." and with the Redskins this has always been true. Owner Daniel Snyder wanted to pick RGIII in 2012 and Coach Mike Shanahan said that he would have never traded up to the No. 2 pick to get RGIII if he knew the league was going to punish the Redskins with salary cap penalties. But, they ended up mortgaging the future for an amazing athlete who was an okay quarterback and got the salary cap penalties... dooming the Redskins development for years. Then, after a series of serious injuries RGIII has lost his athletic advantage and he cannot throw his way out of the problem. Now, Coach Jay Gruden has been handed this steaming mess that some call a football team and is doing his best to figure out how to get out of this situation. Ugly.

Morning Workout:
Warm-Up:
1 minute Jumping Jacks
1 minute Continuous Kettlebell Swings
10 PVC Passthroughs
10 PVC Wraparounds
Strength:
Bench Press, 3 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
Every minute on the minute for 15 minutes:
7 Strict No Kip Pull-ups
15 Push-ups
Cool-Down:
1/2 mile walk

Evening workout:
Warm-up:
50 Jumping Jacks
15 Hand Release Push-ups
50 AbMat Sit-ups
Workout:
AMRAP 20 minutes:
5 Burpees
15 Sumo Deadlift to High Pull
400m Run
Mobility:
Shoulder Mobility Stretches

Have a Great Day!!

Jefferson Davis' Descendant Brings Down the Confederate Flag, Chest and Biceps Workout

South Carolina Republican Representative Jenny Horne got really upset. After the racially motivated mass shooting in Charleston, South Carolina a ground swell of emotion, energy  and support formed to get the Confederate Battle Flag removed from the grounds of the South Carolina Statehouse. But, a small group of Republican lawmakers used the argument that the flag did not represent hate, that it represented their heritage and they were fighting the removal of the flag. Jenny Horne was over it. 

"I have heard enough about heritage, I am a descendant of Jefferson Davis, Okay? But that does not matter. It's not about Jenny Horne. It's about the people of South Carolina who have demanded that this symbol of hate come off of the Statehouse grounds." Among the nine people killed in the shooting rampage was State Senator Clementa Pinckney, a colleague and friend of Jenny Horne's. Tearfully Horne continued. "I cannot believe that we do not have the heart in this body to do something meaningful such as take a symbol of hate off these grounds on Friday! For the widow of Senator Pinckney and his two young daughters, that would be adding insult to injury and I will not be a part of it!"

This morning, the Confederate Battle Flag was removed from the South Carolina Statehouse grounds and placed in a museum. Well done Jenny Horne. Rarely in this day and age do we see politicians do things simply because they are the right thing to do.

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order, one minute each
Jumping Jack
AbMat Crunch
TRX Chest Press
Bicycle Abdominal Crunch
Trunk Twist
Weight Training:
Bench Press, 1 set of 10 repetitions at 50% 1-RM, 5 sets of 1-5 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Parallette Push-Up with Feet on 36" Box, 3 sets of 15 repetitions
Barbell Wrist Curl, 3 sets of 15 repetitions
Dumbbell Chest Fly, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
Weighted Dip (+50lbs.), maximum repetitions
Captains of Crush Grip Trainer, 15 repetitions

Have a Great Day!!

Memorial Day, The Wounded Warrior Project and the Murph WOD

Today is Memorial Day. A day that most folks will spend cooking out or jumping into the community pool that just opened up.

I would however encourage everyone to take some time and reflect on the brave men and women of our armed forces who have gone off to war and either never returned, returned in a coffin or returned with a terrible life altering disability... sometimes these are dramatic and visible like burns or amputations. I think though that it is also important to remember that many of our brave men and women who went off to fight for our country have deep wounds that people may never see... traumatic brain injuries or post traumatic stress disorder. If you have the means and can find a little bit of extra money, please give. Any amount will help. I just gave $20 at Wounded Warrior Project.

It is often times easy to forget that we still have people fighting overseas. We still have people on the ground in Afghanistan, we are conducting raids into Syria and the bombing runs continue in Iraq. Please remember them today and if you are so inclined, pray for their safe return home.

Today's quote is from Francis A. Walker:

"We come not to mourn our dead soldiers, but to praise them."

Workout: Murph WOD, Named for Navy SEAL Michael Murphy
Warm-up:
Walked with the dog for a half mile doing high knee lifts and kicks
WOD: I do these in order. No mixing it up as a circuit. I personally think this is meant to torch you with 300 squats just before the final run. Shoot for under one hour.
1 Mile Run
100 Pull-Ups (Sorry crossfitters, no kipping. Do real pull-ups)
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major, and minor)
200 Push-Ups (No kneeling, damn it!)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
300 Squats
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, intermedius, and medialis)
1 Mile Run

Have a Great Day!!

Wrapping Up a Semester, Chest and Biceps

The NOLS Spring Semester in the Southwest heads back today after completing the independent student expedition portion of their course. It will be great to see these students again and reflect on how far they have come from their beginning in mid-January. A new set of wilderness stewards turned loose on the world. A new set of students that have experienced places that need their protection. If you waited around long enough, one or two may show up here in a few years to be NOLS Instructors themselves. That is the impact that Wilderness can have on unplugged people.

Today's quote is from Will Wright:

"I find it refreshing to unplug from it for a while. You kind of forget how deeply you get embedded in it."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total. No break between exercises. One minute break between sets.
Weighted Dip (body weight +35 lbs.), maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up (body weight +50 lbs.), 15 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Axle Bar Curl, 5 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Fat Grip Dumbbell Hammer Curls,  5 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers between each of the above sets, 15 repetitions each
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Sparty Brings it Home, Chest and Biceps

Tom Izzo and the Michigan State Spartans brought home the NCAA bracket victory for me with their win over Louisville. As the winner of my pool, I get to be taken out to dinner by the other three folks and it is looking like we will be having sushi! Now, I need the Spartans to run out of gas and lose to Duke to make my bracket hold up. I also would LOVE for Wisconsin to beat Kentucky. Go Badgers!!

Today's quote is from the PBS show on Life in Sparta:

An old man wandering around the Olympic Games looking for a seat was jeered at by the crowd until he reached the seats of the Spartans, whereupon every Spartan younger than him, and some that were older, stood up and offered him their seat. The crowd applauded and the old man turned to them with a sigh, saying "All Greeks know what is right, but only the Spartans do it."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
Push-Up
Trunk Twist
Hammer Curl
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 3-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Renegade Dumbbell Row with Push-Up, 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 10 repetitions per arm
(Primary muscles worked: Biceps brachii)
Wrist Roll-up, Maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Pouring Over Bracketology, Chest and Biceps

I have a day off today. A day off just in time to pour over my NCAA bracket. The goal here is to try to erase as few bracket entries as possible. Looking closely at it, it seems a bit harder than usual this year. I do have Kentucky, Wisconsin, Duke and Michigan State in my Final Four. I am picking the upset with Wisconsin beating Kentucky and have Duke beating Michigan State. In the end, I am going with Frank the Tank and the Badgers to win it all! I guess that Michigan State is my Cinderella this year... though picking Tom Izzo as a Cinderella seems like cheating.

Today's quote is from Zach Johnson:

"I'm kind of a grinder. I'm a Cinderella, an underdog story who fights."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
TRX Chest Press
Lightweight Dumbbell Hammer Curl
Lightweight Dumbbell Fly
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 30 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Dumbbell Concentration Curl, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps brachii)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!!

Inside Out, Chest and Arms

In a couple of very surprising moves, the Ravens traded away the rock of their defense Haloti Ngata for a number of draft picks and the Redskins quietly signed Stephen Paea from the Bears, staying mostly out of the big splash free agency headlines. The Ravens get a pass from me for trading away Ngata simply because Ozzie Newsome has proven that he can trade away real stars and somehow come out on top and remain competitive year in and year out. The 'Skins get no such pass.

Today Terrence "Pot Roast" Knighton is visiting the Redskins. If they sign him, they will be following the best rule of rebuilding a franchise... From the inside, out. Of course they tried that once with Albert Haynesworth, didn't they?!

Today's quote if from my brother Kevin:

"I feel calm and relaxed with a real GM running the show.  I would love to see the picture of Snyder bound and gagged in a closet with the Redskins 1 private jet grounded.  What a friggin' pleasant change of pace."

Workout: Chest and Arms
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
300m Shuttle Run
Medicine Ball Chest Pass
Dumbbell Hammer Curls
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Weighted Dip, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Push-Up, 5 sets of 25 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Home Again!!!

I have returned from my 14-day trip down the Rio Grande with my fantastic  NOLS students! It was pretty damn cold, but great students and fun instructors made it an amazing trip! It was really good to be home again though! Just a quick post tonight to get back into the routine!

Today's quote Edie Falco:

"Coming home to my family afterward makes the work richer, easier and more fun."

Workout: Chest and Arms
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Abdominal Crunches
Push-Ups
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dip, 5 sets of 15-20 repetitions
Push-Up, 5 sets of 20 repetitions
Axle Bar Curl, 5 sets of 10 repetitions
Captains of Crush Grip Trainers between each set, 10-15 repetitions per set

Have a Great Day!

All-Natural Sunscreen, Chest and Biceps

I am going into NOLS "field mode" which includes thinking about being in the sun of southwest Texas all day long for a few weeks straight. To combat the sun in the desert there are two options: Wear very little clothes and LOTS of sunscreen or cover up completely from the sun and wear very little sunscreen. I go with the latter: Long sleeve shirt, long pants, cotton gardening gloves, wide brim hat, sunglasses and then my real secret weapon.... my beard. I grow it as long as possible to cover as much of my face as it can. When it is all said and done I use a lot of sunscreen on the tip of my nose and cheeks.

Today's quote is from John Hodgman:

"First of all, I wish I could grow a beard."

Workout: Chest and Biceps
Morning Routine:
Spin Bike HIIT, 30 minutes

Afternoon Routine:
Warm-Up: Perform each exercise in order for one minute to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Inch Worm
TRX Biceps Curl
Abdominal Crunch
Weight Training:
Captains of Crunch Grip Trainers between each of the following sets, 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Bench Press, 5 sets 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 5 sets to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 30 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

Scotch, Old Friends and Chest and Biceps

It was very nice here at the base after a long day at work. A lot of instructors are coming and going and it was just pleasant to have a nice bottle of Scotch to share, laugh and catch up with people that we have not seen for a long time. NOLS is a lot of things, one thing that I really like about NOLS is that it is made up of a community of really wonderful people that strive to make the world a better place.

Today's quote is from Erin Gruwell:

"I realized if you can change a classroom, you can change a community, and if you change enough communities you can change the world."

Workout: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 7-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Reverse Grip Axle Bar Curl, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)

Super Set:
Axle Bar Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

Getting Ready for the Next Round of Students and Heavy Chest and Arms

The NOLS Southwest Spring Semester starts on Monday. Their proctor arrives tonight and begins preparing for three months in the southwest wilderness with 14 students whose average age is 20 years old. The grand adventure that is NOLS continues.

Today's quote is from Christopher McCandless:

"The very basic core of a man's living spirit is his passion for adventure."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions (The fifth repetition of each set should be very challenging.)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!

Ready for Students, Chest and Biceps

We are officially ready for students to arrive here at NOLS Southwest. Maps have been folded, classes have been planned, gear has been pulled... now we just need them to arrive. It will be exciting to see the faces of the people that are about to spend a month out in the desert of Arizona.

Today's quote is from Gloria Steinem:

"Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Push-ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Three sets of each exercise
Barbell Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Specific Goals for the New Year, Chest and Biceps

Yesterday I posted about resolutions and setting goals. Here are my goals for 2015! I am putting them out into the world to be held accountable...

1) Study 10 hours per week toward my personal trainer certification.
2) Take and pass my personal certification exam.
3) Work or volunteer part-time during the summer of 2015 as a personal trainer at a local fitness facility.

There you have it. These are specific, measurable, attainable, realistic and time-oriented.

Today's quote is from LL Cool J:

"Stay focused, go after your dreams and keep moving toward your goals."

Workout:
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total with no rest between sets.
Heavy Rope Whips
Push-Ups
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)

Have a Great Day!!

Quick Holiday Post for Chest and Biceps

We are off again this evening to a party and I wanted to log in a quick chest and biceps workout for being on the road and on vacation.

Workout: Chest and Biceps
Warm-Up:
3-Mile Run
Workout:
Superset:
Push-Ups, 3 sets of maximum repetitions
(Primary muscles worked: Pectoralis major)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Abdominal Crunches, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day!

Traveling and the Workout

I am heading out for the weekend and will not be posting again until next Monday when we will pick-up where we left off at shoulders and triceps. In the mean time I will be doing a workout each day just to stay active while I am on vacation.

Workout: Traveling Circuit Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Calf Raises
(Primary muscles worked: Gastrocnemius, soleus)
Squats
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches
(Primary muscles worked: Rectus abdominis)
Push-ups
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)

Have a Great Weekend!

Ambitious, Chest and Biceps

This morning was beautiful in Tucson. It was a bit warmer and overcast which always makes the Arizona sunrise look like something out of a dream.

We got up and Graham was determined to improve his maximum bench press today. He maxed out at 185 lbs. the other day and was going for a nice round 200 lbs. We have tried maxing out in other exercises and at times have failed and when we do we simply look at each other and say, "Ambitious". Well, this morning 200 lbs. did seem ambitious but Graham was able to put it up!

Today's quote is from Madonna:

"I'm tough, ambitious, and I know exactly what I want."

Workout: Chest and Biceps
Warm-Up:
Jumping Jacks, 50 repetitions
Push-Ups, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
21s Barbell Curls, 3 sets
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Wrist Roll-Ups, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

Thanksgiving Two for One

Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.

Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.

Today's quote is from Benjamin Franklin:

“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)

Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Thanksgiving Day!

So I Missed the Rest Day.... Today was Back to Chest and Biceps

I truly took yesterday off. Off from lifting, off from blogging, off from a lot of things. I went out to have a very nice lunch, relaxed and recharged. This morning temperatures dipped way down into the 40s and it took a bit more than normal to warm up. With the rest and cool air, I was able to hit the weights again with a greater purpose and energy. We had three folks at the morning session and two of us for a quick evening workout.

Today's quote is from John F. Kennedy:

"Efforts and courage are not enough without purpose and direction."

Workout: Chest and Biceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no break at the end of a set.
Jumping Jacks, 50 repetitions
Push-ups, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5-10 repetitions
Dips (Bodyweight +50lbs.), 5 sets of 8-10 repetitions
Barbell 21s Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets.

Evening Session:
Dumbbell Flat Bench Press, 3 sets of 6-10 repetitions
Incline Dumbbell Press, 3 sets of 6-10 repetitions
Dumbbell Flies, 3 sets of 10
Hammer Curls, 3 sets of 6-10 repetitions
Bench Press, 5 sets of 10
Dips, 5 sets of 15

Have a Great Day!