Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!

Friday Night in America, Another Mass Shooting and the Workouts of the Day

Mass shooting in Oregon. The most disappointing and disturbing thing about America is that we continue to do nothing about these. I honestly gave up after Sandy Hook. Our government is obviously powerless against lobbyists with as much money as the NRA. Embarrassing.

It was a bachelor night in Tucson with my partner gone on an away rotation for medical school. My friend, co-worker and workout partner lifted, ate dinner, drank a beer, had some gelato and watched the "Black List" 'til I couldn't keep my eyes open. "Friday Night in America".

I recently bought a set of CFF "Pit Bull" Monster Grip Cannon Balls. We used them in tonight's workout with some pull-ups and we girth hitched them to some dumbbell handles and used them for some pretty brutal farmer's carries.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Calf Raise
Box Jump or Prisoner Step Ups
GHD
AbMat Sit-Ups
Lateral Lunge

Evening Weight Training:
Cannonball Pull-Ups, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 6-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Atlas Stone lift to 48" Platform, 5
100m Cannonball Farmer's Carry, 3

Have a Great Day!!

ESPYs Vs. Super PACs and a Back Workout

Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"

In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?

Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...

It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.

Today's quote is from Jim Valvano:

"Don't Give Up. Don't ever give up."

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition

Have a Great Day!!

Women Combat Marines and a Back Workout

During a year long training experiment conducted by the University of

Pittsburgh and the United States Marine Corps, females have been training alongside males in small combat units. Thirty percent of the women left the training due to physical injuries like stress fractures. That is a very high rate of injury, but the training included carrying packs over 150 lbs. and dragging 220 lbs. simulated injured Marines out of armored vehicles. Like all individuals... male or female... some can cut it and some cannot. A third of the young men that started in my boot camp training platoon washed out. Not surprisingly, some of the woman Marines outperformed their male counterparts. Women will begin serving in combat roles come January unless the Marine Corps or the Pentagon decide that some of the jobs should remain closed to them. The simple truth is this: If a person, man or woman meets the qualifications to do a job.... combat or not... let them do it. Service to one's country is not decided by genitalia... it is decided by heart.

Today's quote is from Carly Simon:

"A really strong woman accepts the war she went through and is ennobled by her scars."

Workout: Back

Warm-Up: Perform each exercise in order to complete a set. Three sets total.

Jumping Jack, 50 repetitions

Bicycle Abdominal Crunch, 100 repetitions

Trunk Twist, 25 repetitions

Barbell Good Morning, 25 repetitions

Weight Training:

Deadlift, 5 sets of 1-2 repetitions

V-Handle Pull-Up, 5 sets of maximum repetitions

Sumo Deadlift to High Pull, 3 sets of 10 repetitions

Rotating Wall Ball Toss, 3 sets of 20 repetitions

T-Bar Landmine Row, 3 sets of 6-8 repetitions

Kettlebell Swing, 3 sets of 10 repetitions

Bent-Over One Arm Dumbbell Row, 3 sets of 4-6 repetitions

Have a Great Day!!

Own Goal Brutality and a Back Workout

I am not a fan of the English or Japanese Women's Soccer Teams. I really wasn't attached to which team would meet the U.S. in the World Cup final. But man, it ripped my heart out when the Lioness's Laura Bassett scored an own goal in the ninety-second minute to eliminate the English from the final match. I cannot imagine that feeling?! Now, I can honestly say that I am pulling for the U.S. women to get redemption for their loss to the Japanese four years ago and for the English to beat the Germans to claim third place with Laura Bassett playing the game of her life.

Today's quote is from Greg Boyle:

"Redemption is possible, and it is the measure of a civilized society."

Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
TRX Row, 20 repetitions
Trunk Twist, 20 repetitions
Barbell Good Morning, 15 repetitions
AbMat Abdominal Crunch, 25 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-8 repetitions
Wide Grip Pull-Up, 3 sets of maximum repetitions
Rotational Wall Ball Throw, 3 sets of 20 repetitions per side
Upright Barbell Row, 3 sets of 8-10 repetitions
Dumbbell Bent Over Row, 3 sets of 4-6 repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Barbell Power Clean, 3 sets of 5 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!!

Winter Vehicle Maintenance and Lifting for the Back

Today I am getting ready for our drive to the east coast for the holidays by cleaning up the car and checking to make sure that it is mechanically ready to go. Gas prices have dropped which is nice, but there are a lot of things that need to be done to make sure the car will run efficiently and safely. I got a regularly scheduled oil change, got a new battery recently (the old one was OLD... and I will be damned if I will have my car die somewhere in the middle of Texas in the winter...) and most importantly for the winter, my tires have great tread on them and are properly inflated. According to www.fueleconomy.gov , you can improve your gas mileage by up to 3.3% by keeping your tires inflated to the proper pressure. Finally, check your spare tire and make sure that it is also properly inflated. You don't want to find out that it is flat when you need it the most. Safe travels!

Today's quote is from Dudley Moore:

"The best car safety device is a rear-view mirror with a cop in it."

Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Pull-Up Bar Straight Arm Hangs, 20 seconds
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
Upright Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!

Study Day and Lifting for the Back

Today our household is in study mode. I have it quite easy preparing for a personal trainer certification somewhere down the road in the not so distant future. Rebecca, on the other hand, is studying for a medical school exam that covers her 12-week rotation of internal medicine?! We are both hunkered down with faces in computer screens and flash cards! We both seem to enjoy being students and learning again though!

Today's quote is from Leonardo da Vinci:

"Learning never exhausts the mind."

Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
30" Box Jumps, 10 repetitions
Weight Training:
Morning Session:
Deadlift, 5 sets of 1 repetition to one rep maximum
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Row, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Weighted Pull-Up (Bodyweight +50lbs.), 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session: Strongman Circuit. Perform each exercise in order to complete a set. One minute break between sets. Three sets total.
SISU Warhammer Swing, 15 repetitions per side.
(Primary muscles worked: Rectus abdominis)
Tire Flip, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift on to a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)

Have a Great Day!

Winding down the Fall Season and Lifting for the Back

Our fall season comes to and end this week when our NOLS Southwest Semester students coming rolling in here from the Galiuro Mountains. They will have completed a three month journey. It is cool to look back and see what has transpired here at NOLS Southwest over the last season: We trained a lot of instructors and re-certified peoples' medical training, we had a Lightweight Backpacking Course explore the Gila Wilderness and then we had 16 semester students explore a huge amount of the desert Southwest by hiking, climbing, caving and canoeing. That is a lot of people educated and hopefully a lot of ethical wilderness travelers sent out into the world!

Today's quote is from Kurt Hahn:

"Education must enable young people to effect what they have recognized to be right, despite hardships, despite dangers, despite inner skepticism, despite boredom, and despite mockery from the world."

Workout: Back
Morning Session:
Bent-Over Dumbbell Rows, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Weighted Pull-Ups (Bodyweight +50lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Afternoon Session:
Warm-Up: Perform each exercise for one minute.
Trunk Twists
Barbell Good Mornings
TRX Rows
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocostalis, longissimus and the spinalis, biceps femoris)
Upright Barbell Rows, 3 sets of 5-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Rows, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)

Have a Great Day!

"Cold" in the Desert and Back Day

Today we work up to a chilly 39 degrees fahrenheit here on the northeast side of Tucson. I know it is all relative and there are places like Buffalo, New York who do not want to hear me say that it was actually COLD this morning. It doesn't get a whole lot colder here in the Sonoran desert which is one of the great things about this place. I am lucky in that I am able to workout here, outside, year-round.

Today's quote is from Noam Chomsky:

"I like the cold weather. It means you get work done."

Workout: Back
Morning Session:
Warm-Up:
Jumping Jacks, 50 repetitions
Trunk Twists, 25 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bent Over Dumbbell Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Ups, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)

Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No breaks between sets.
Air Squats, 25 repetitions
Abdominal Crunches, 35 repetitions
Atlas Stone Lift onto a 48" Platform, 5 repetitions
Weight Training:
Deadlift with 75% of One Rep Maximum Weight, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocastalis, the longissimus and the spinalis, biceps femoris)

Have a Great Day!

DIY Slam Ball and the Back Workout

Today I made a do-it-yourself 20lbs. Slam Ball to use as part of our warm-up today. Here is a step by step guide of went I went through. It turned out pretty well. We will have to see how it holds up.

1) Buy a used basketball at a thrift store or used sporting goods store. You can usually find one for a couple of dollars. Buy a tire patch kit for an ATV. I got one at ACE hardware for just over $1.50. There are definitely enough patches in there to make a number of Slam Balls.

2) I have the bonus of living in the desert and sand is readily available. I went into the wash (read "dry creek bed" if you are not from the desert...) and pulled out our sifter that we use for our compost. I shoveled sand into the sifter so that I got very small diameter rocks and sand. See photo #1. If you do not have sand nearby, you can purchase a bag of playground sand from the local hardware store.

3) I then looked at the diameter of the sand and stones and chose a funnel that the rocks and sand could pass through. I then used a power drill to drill a hole in the ball so that the funnel could fit snuggly into the hole. See photo #2.


4) Fill the ball with the sand until you get to the desired weight.

5) Grab the tire patch kit and follow the directions. In my case I roughed up the surface of the ball around the hole, cleaned that rough area, applied the patch kit rubber cement and then let it dry. I then cut the patch material so that it was larger than the hole, but a bit smaller in diameter than the applied rubber cement. Then I applied the patch. See photos #4, #5, #6 and #7.


6) Finally I added a bead of rubber cement around the edge of the patch to finish it off. See photo #8.

7) Let it all dry for a couple of hours and then slam the hell out of that thing!

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
100m Sprint, 3
Abdominal Crunches, 50 repetitions
Ball Slams, 25 repetitions
24" Box Jumps, 20
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell Bent Over Row, 3 sets of 5-6 repetitions
Barbell Upright Row, 3 sets of 6-8 repetitions
Landmine Row, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of maximum repetitions
Deadlift, 3 sets of 2 repetitions

Have a Great Day!

Persistence and Working Out the Back

My boss forwarded me a great video today that shows the power of persistence. Leave it to a bear to show that just because you fail the first time doesn't mean that sticking to a task will not yield results! Check this guy out!

Today's quote is from Bill Bradley:

"Ambition is the path to success. Persistence is the vehicle you arrive in."

Workout: Back
Morning Session:
Warm-up: Perform each exercise for one minute.
Jump Rope
TRX Rows
Trunk Twists
Abdominal Crunches
Weight Training:
Weighted Pull-Ups, 5 sets of maximum repetitions
Bent-Over Dumbbell Rows, 3 sets of 6-8 repetitions
Upright Barbell Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 6-10 repetitions
Kettlebell Swings, 3 sets of 10 repetitions

Evening Session:
Warm-up:
Jump Rope, 100 repetitions
Trunk Twists, 30 repetitions
Weight Training:
Hanging Toes to Bar, 3 sets of 10 repetitions
Dumbbell Pull-Overs, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions

Have a Great Day!

Always one iPhone Behind and Back Day!

We went to get our new phones today, it was time to upgrade based on our wireless contract. Rebecca and I are not the type of folks that have to have the latest and greatest gadget on the market. To the dismay of our customer service representative we were perfectly happy upgrading to the iPhone 5c for $.99 each instead of going with the iPhone 6 for buckets of money. I also learned a term from a friend that works in the wireless retail industry: "NINA". We are both NINAs as we got NO INSURANCE on our phones and we bought NO ACCESSORIES at the store. Still, we are very happy with our new phones!

I have been studying quite a bit in my off time from work and exercise. Honestly, it has been fun learning again! We will have to see how I feel as I get closer to taking my personal trainer certification test, but right now I am very happy being a student!

Today's quote is from Conrad Hall:

"You are always a student, never a master. You have to keep moving forward."

Workout: Back
Weight Training:
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Landmine Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Ups (+25lb.), 3 sets of maximum repetitions
Deadlift, 5 sets of 1-2 repetitions

Have a Great Day!

Back Day Followed by Shoulders and Triceps

I didn't end up posting yesterday mostly because I forgot and by the time I remembered I was ready to crash for the day. I will post the back day from yesterday this morning and then get to shoulders and triceps this evening.

Today's quote is from F. Scott Fitzgerald:

"There are only the pursued, the pursuing, the busy and the tired."

Workout: Back
Morning Session:
Warm-Up:
Trunk Twists, 20 repetitions
Straight Arm Hangs, 20 repetitions
Barbell Good Mornings, 20 repetitions
Weight Training:
Dumbbell Bent-Over Row, 3 sets of 6-8 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Weighted Pull-Ups, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions

Evening Session:
Circuit Training: Perform each exercise in order to complete a set. Three sets total.
SISU War Hammer Swings, 10 swings per side
Tire Flips, 5 repetitions
50m 110lb. Weighted Sled Row
100lb. Weighted Keg Load onto a 48" Platform, 5 repetitions

Have a Great Day!

Back Day: Weight Training, Functional Strength and Odd Objects

Today was our last free weekend before our NOLS Semester starts on Monday. It will be really exciting to meet the students who will spend the next three months all over the wilderness in Arizona, New Mexico and Texas.

Today everyone slept in a bit and we met at 7:30am for a morning lifting session. Five participants showed up which is the best showing yet this season! We mixed in some traditional weight training, bodyweight exercises and a bit of strongman stuff. The evening schedule is all functional and odd object training.

Today's quote is the oath taken by AmeriCorps members as they enter their service. It is the 20th anniversary of AmeriCorps!

"I will get things done for America, to make our people safer, smarter and healthier.
I will bring Americans together to strengthen our communities.
Faced with apathy, I will take action.
Faced with conflict, I will seek common ground.
Faced with adversity, I will persevere.
I will carry this commitment with me this year and beyond.
I am an AmeriCorps member and I am getting things done."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twists with Barbell
Straight Arm Hangs
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Pull-Ups, 3 sets to failure
Land Mine Rows, 3 sets of 5-10 repetitions
5m Rope Climbs, 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
25m Farmer's Carry, 6 repetitions
Evening Circuit Session: Perform each exercise in order to complete one set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform, 1 repetition
Log Toss for Distance, 3 repetitions

Have a Great Day!

Deja Vu All Over Again on Back Day

This morning I woke up and worked out with my co-worker doing a heavy back lifting session starting at 6:30am. After work I met two other co-workers and did the same workout with a little bit lighter weights and added in barbell wrist curls at the end of the session. It was tiring but a very satisfying workout day.

Today's quote is from Steven Wright:

"Right now I am having amnesia and deja vu at the same time."

Workout: Back
Warm-Up: Perform each exercise for 20 repetitions in order.
Barbell Good Mornings
Trunk Twists
TRX Rows
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell One Armed Bent Over Row, 3 sets of 5-8 repetitions
Barbell Upright Rows, 3 sets of 6-8 repetitions
Weighted Pull-Ups, 3 sets of 5-8 repetitions
Deadlift, 5 sets of one repetition ending on maximum lift
Barbell Wrist Curls, 3 sets of 35-50 repetitions

Have a Great Day!

Lifting With a Good Partner

When lifting weights it is hard to beat having a good partner. Someone to talk with, someone that encourages you, someone that will challenge you and most importantly someone that will spot you and keep you safe. Today I worked out with my most consistent lifting partner from last spring. We hadn't really lifted together since last April and it was good to get back at it!

Today's quote is from Fergie:

"Men scream and go crazy in the gym. I am a silent workout partner, but when my adrenaline gets up, I talk trash."

Workout: Back
Warm-Up: Complete exercise in order for one minute to complete the warm-up.
TRX Rows
Trunk Twists
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Dumbbell Pullover, 3 sets of 5-8 repetitions
One Armed Bent Over Dumbbell Rows, 3 sets of 4-8 repetitions
Close Grip Landmine Rows, 3 sets of 4-8 repetitions
Standing Barbell Rows, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of repetitions to failure
Deadlifts, 5 sets of 1 repetition finishing with a maximum rep weight
25m Farmer's Carry with 145lb. in each hand, 6 repetitions

Have a Great Day!

Hot and Heavy Back Day

There are a lot of great reasons to live in the desert. One thing that I like about living in Tucson during this time of year is that it is awful hot and doesn't take anything to get warmed up before a workout. It was 102 degrees here today and I had a great sweat going before I hit the weights hard.

Today's quote is from George Carlin:

"Don't sweat the petty things and don't pet the sweaty things."

Workout: Back
Warm-Up:
SISU Warhammer Swings, 15 repetitions per side
Weight Training:
Dumbbell Pullover, 3 sets 6-8 repetitions
One Armed Bent Over Dumbbell Row, 3 sets 5-8 repetitions
Barbell Row, 3 sets 6-8 repetitions
Weighted Pull-Up Bodyweight +50lb., 3 sets of 5 repetitions
Close Grip Landmine Row, 3 sets 6-8 repetitions
Deadlift, 5 sets 1 repetition ending with a maximum lift
Forearm Wrist Roll-Up, 3 sets of 5 repetitions

Have a Great Day!

Hug it Out or Handshake and Back Day

NOLS is a community where a lot of people hug. They hug to say hello, hug to say goodbye, and they hug for every reason in between. I think that there are people on this planet to hug (i.e. your spouse or significant other, your kids, your close family) and there are those that deserve a handshake (i.e. your co-workers, your boss, your NOLS students...) I am going to continue my mission to bring the handshake back to NOLS.

Today's quote is from Irving Paul "Swifty" Lazar:

"I have no contracts with my clients; just a handshake is enough."

Workout: Back
Warm-Up:
TRX Rows, 3 sets 15 repetitions

Weight Training:
Bent Over One Arm Dumbbell Rows, 3 sets of 5-6 repetitions
Upright Barbell Rows, 3 sets of 6-8 repetitions
Barbell Good Mornings, 3 sets of 15 repetitions
Pull-Ups, 3 sets to failure
Deadlifts, 5 sets of 1-2 repetitions ending with one maximum repetitions

Have a Great Day!