First Post Back: Chest and Arms

Just got back from another great NOLS trip down the Rio Grande. I am always impressed and inspired by the Big Bend area of Texas. Amazing stars and sleeping next to a river have a way of making you feel very small.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Barbell Curl
AbMat Butterfly Sit-Up

Weight Training:
Bench Press, 5 sets of 6-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of 4 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Barbell Wrist Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete set. Five sets total. No rest between exercises.
Dip, 15 repetitions
Dumbbell Renegade Row, 15 repetitions

Have a Great Day!!

Quick Workout Post

Workout:

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.

Jumping Jack

Hand Release Push-Up

AbMat Sit-Up

Weight Training:

Bench Press, 5 sets of 4-6 repetitions

Axle Bar Curl, 3 sets of 8-10 repetitions

Dumbbell Renegade Row, 3 sets of 15 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Dumbbell Fly, 3 sets of 10 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.

EZ Bar Curl, 10 repetitions

Dip, 15 repetitions

Butterfly Sit-Up, 20 repetitions

Captains of Crunch Grip Trainers,15 repetitions between each of the above sets

Have a Great Day!!

If MLK Were Still with Us and the Daily Workout

Martin Luther King, Jr. would roll over in his grave if he could hear the rhetoric being kicked around by the GOP candidates regarding among other things... banning Muslims from entering the country. They seem to forget that whole "All men are created equal" thing.

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping jack
Torso Twist
TRX Chest Press
AbMat Sit-Up
Hand Release Push-Up

Weight Training:
Super Set:
Bench Press with Heavy Chains, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions

Super Set:
Renegade Dumbbell Row, 3 sets of 15 repetitions
Wrist Roll-Up, 3 sets of 5 repetitions

Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Hanging Toes to Bar, 3 sets of 10 repetitions

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!!

There is only One Cinderella, Chest and Arms

I did not fair too badly in my NCAA bracket for rounds one and two, coming away with 28 winners picked. I would love to say there is a method to the madness but in the end it is all a crap shoot. I did use the BPI rankings as a guide, but in the end there is really no way to see teams like UAB and Georgia State coming. Once the dust clears in round two, the teams typically begin to exert their dominance in round three: Keep an eye on Kentucky, Arizona and Villanova. The one guy that picked multiple "Cinderellas" in our pool is struggling a bit after pulling for Buffalo and Stephen F. Austin.

Today's quote is from Hunter S. Thompson:

"March is a month without mercy for rabid basketball fans. There is no such thing as a 'gentleman gambler' when the Big Dance rolls around. All sheep will be fleeced, all fools will be punished severely... There are no rules when the deal goes down in the final weeks of March. Even your good friends will turn into monsters."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Push-Up, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions including a one repetition max test
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Renegade Dumbbell Row with Push-Up, 3 sets of 10-15 repetition
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:
Axle Bar Curl, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, 4 sets of maximum repetitions

Have a Great Day!!