Judicial and Leg Day!

Wow, today was quite a legal day! First, the Supreme Court of the United States finally decided that all of us are equal in the eyes of the law. Certainly a watershed moment, one that countless people have suffered for to finally see come to fruition. And in a much less dramatic moment, I am done with my jury duty and I am off the hook to go back here in Pima County for another two years!

Today's quote is from Barack Obama:

"I know a change for many of our LGBT brothers and sisters must have seemed so slow for so long. Real change is possible. Shifts in hearts and minds is possible. Sometimes there are days like this, when that slow, steady effort is rewarded with justice that arrives like a thunderbolt."

Workout: Legs
Warm-up:
Jumping Jack, 50 repetitions
Torso Twist, 25 repetitions
Barbell Good Morning, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Weighted Reverse Lunge, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 20 repetitions

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!

Athlete Branding and Leg Day

I watched the Redskins play the Ravens tonight in pre-season football. RGIII once again seemed to under perform when in the game. My problem with RGIII is that he had his "brand" going before he ever did anything on the field in the NFL. I have seen him in ads for Adidas, Subway and Gatorade. All of that money and publicity and he has not done anything on the field.

Tonight, back-up quarterback Kirk Cousins outplayed RGIII in the second half of the game. I would just like to see athletes get out on the field, win games, make a name for themselves professionally and then work on their brand. Greed is very powerful.

Tonight's quote is from Charles Kuralt:

"There are a lot of people who are doing wonderful things, quietly, with no motive of greed, or hostility toward other people, or delusions of superiority."

Weight Training: Legs
Back Squat, 5x5
Weighted Calf Raises, 3 sets of 20 repetitions
Stiff Leg Dead Lifts, 3 sets of 6-8 repetitions
GHD, 3 sets of 20 repetitions
Reverse Barbell Lunges, 3 sets of 6-8 repetitions

Have a Great Day!

Leg Day!!

There is something about leg workouts. The rest of the week seems like a piece of cake after you have completed a tough leg day. My legs may feel like they are on fire, but I guarantee a good night's sleep!

Today's quote is from Tre Cool:

"I caught on fire twice on the stage. I was promptly put out. It was just my leg."

Workout: Legs
Warm-Up:
HIIT Spin Bike Workout, 20 minutes
25m Walking Lunges, 3 sets
Prisoner Step-Ups, 3 sets of 20 repetitions

Weight Training: 3 sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 25 repetitions
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!