Crash, Burn and an Upper Body Workout

Yesterday was a nice rest day. On my last running day however, there was an incident. I was running at Stringer's Ridge on a trail when a pesky root tripped me. The ensuing crash opened up a big, nasty flapper on my left knee. This will be the first (probably not last....) incident where I am glad that there is an ER doc in the house. This photo was taken just before Rebecca said "Oooooo! I just got a big stick out of it!"

This morning I figured it would be best NOT to do a bunch of squats that usually go along with my normal Olympic lifting workout on the wounded knee. Today will be an upper body workout with the hopes that I can run on it tomorrow.

Warm-Up:

Jump Rope, 100 skips

Weight Training:

Bench Press, 3 sets of 8-10 repetitions

Strict, No-Kip Pull-Up, 4 sets of 10 repetitions

Barbell Shoulder Shrug, 3 sets of 10 repetitions

Seated Barbell Military Press, 4 sets of 4-6 repetitions

Core Work: Perform 20 repetitions of each exercise in order with no rest between exercises.

Flutter Kick

Lying Heel Touch

Knee Pull-In

Lying Leg Lift

Mobility:

Banded Shoulder Stretch

Have a Great Day!!

Lifting Yesterday, Sofa King and Marathon Training

Yesterday was more busy than usual. Besides the normal work schedule and exercise we squeezed in a dinner outing with our very nice neighbors. We went to one of our local favorite places Sofa King Juicy Burger... great name, excellent food and reasonably priced. All that socializing did not allow me the time I needed to post before crashing for the evening so you will get both yesterday and today right now.

Yesterday's Lifting:
Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 80% 1-RM  4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 89% of 1-RM,  3 sets of 2 repetitions and then 50% of 1-RM 1 sets of 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 60% of 1-RM 2 repetitions, 65% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 75% of 1-RM 1 repetition, 80% of 1-RM 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 3 repetitions
Seated Military Press, 4 sets of 4 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Today's Marathon Training:
Run, one and a half hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Busy Last Few Days and the Workout

The last two days have been hectic. Working schlepping packages, yesterday was a rest day from exercise and today was more Olympic lifting. I also met with the manager of a local training facility in the hopes of working there after the UPS peak season ends in January. Now, just a quick workout post prior to bed.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 75% of 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 83% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 70% of 1-RM 5 sets of 2 repetitions
Deficit Clean Pull, 85% x 4 repetitions, 90% 3 repetitions, 95% 2 sets of 2 repetitions
Seated Military Press, 4 sets of 8 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!

Quick Workout Post

I will do better in the next few days to post with more meat on the bone. Today just a workout post.

Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jumping Jack, 40 repetitions
PVC Passthrough, 20 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Seated Barbell Military Press, 5 sets of 4-6 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Triceps Cable Kickback, 3 sets of 8-10 repetitions
Sandbag Ground to Overhead, 5 sets of 5 repetitions
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Early Morning Workout, Posting Tonight: Shoulders and Triceps

We are going to hit the workout early tomorrow morning, starting at 6:30am. Because of that, I am going to post tomorrow's shoulder and triceps workout tonight.

Today's quote is from Mark Twain:

“Never put off till tomorrow what may be done day after tomorrow just as well.”

Workout: Shoulder and Triceps
Warm-Up:
Heavy Rope Whip, one minute duration, 5 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Anterior and medial deltoids)
Seated Dumbbell Reverse Fly, 3 sets of 10 repetitions
(Primary muscles worked: Posterior deltoid, rhomboid and middle trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Diamond Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids, pectoralis major)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 10 repetitions per side
(Primary muscles worked: Triceps brachii)
AbMat Abdominal Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Jury Duty, Shoulders and Triceps

Ah, jury duty. I got a summons to report tomorrow and looked tonight to see when I am supposed to be at the courthouse in the morning and I found that I have been rescheduled. I have been rescheduled for February 10th when I will be on contract to go paddle on the Rio Grande in southwest Texas until March 2nd. I have petitioned to be rescheduled or excused, but I have a funny feeling that I am going to get an unsympathetic e-mail response tomorrow. I am happy to serve on jury duty but not at the cost of missing a contract that represents 10% of my annual income. Unfortunately, $12.00 a day plus mileage will not make up for that either.

Today's quote is from Dave Barry:

"We operate under a jury system in this country, and as much as we complain about it, we have to admit that we know of no better system, except possibly flipping a coin."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets toral with no rest.
Jumping Jacks
Lightweight Side Dumbbell Raise
Lightweight Front Plate Raise
Abdominal Crunches
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Landmine Jammer 5 Press (5 one handed presses on each side and then 5 two-handed presses), 3 sets
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii, rectus abdominis)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Shoulders and Triceps

I had to work today as we get ready to greet our NOLS Southwest Semester students back from their climbing camp out at Cochise Stronghold. They have one more section of their semester left, their Independent Student Expedition. A few instructors will hike with the students to make sure they can still read a topographical map, refresh their first-aid skills and talk about emergency procedures. Once the instructors feel good about those skills, the students will be off on their own hiking until the end of their course.

Today's quote is from George Mason:

"All men are by nature born equally free and independent."

Workout: Shoulders and Triceps
Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles, 20 repetitions in each direction to the front, side and overhead.
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Barbell Shoulder Shrugs, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!

Body Work, Shoulders and Triceps

I went an got a massage today. Every time I go to get a massage I leave, feel great and wonder why the hell I waited so long. This time I really needed to go. I slept wrong or did some other wonky thing to end up with a stiff neck. The therapist spent an hour working exclusively on my upper body, mostly with elbows pressing on trigger points. I felt like a million bucks afterwards. I definitely did not want to head into a field contract next week with a tweaked neck!

Today's quote is from James Joyce:

"Ireland sober is Ireland stiff."

Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
Side Shoulder Circles, 20 repetitions in each direction
Front Shoulder Circles, 20 repetitions in each direction
Overhead Shoulder Circles, 20 repetitions in each direction
Weight Training:
Seated Barbell Military Press, 3 sets of 8-10 repetitions
TRX Reverse Flies, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
Side Dumbbell Raise, 3 sets of 8-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 8-10 repetitions

Have a Great Day!

Shoulders, Triceps and The Farmer's Carry

Today I did a heavy shoulder and triceps workout and added in grip training with a Farmer's Carry. I have a brand new set of Pitbull Farmer's Carry Handles. These things are simple implements but they are built very sturdy and burly. They weigh in at around 35lb. per handle and have plenty of room to add Olympic plates. I think that between the Captains of Crush Grip Trainers and the Pitbull Handles I have a pretty good set up for developing a strong grip. I can whole-heartedly recommend both of these great pieces of gear.

Today's quote is from Will Rogers:

"The farmer has to be an optimist or he wouldn't still be a farmer."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order to complete one set. Three sets total with no break between sets.
TRX Triceps Extensions, 20 repetitions
Seated Wall Ball Toss, 20 repetitions

Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Seated Military Press
Front Plate Raise
TRX Reverse Flies
Weighted Keg Push Press
Dumbbell Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Barbell Skull Crushers
50m Farmer's Carry, 125lb. per handle, 3 sets

Have a Great Day!