Peyton Manning is going to another Superbowl.... one that nobody thought he would make it to. The reason the Denver Broncos are headed to the big game is not because Peyton threw them to victory. True, Peyton threw two TD passes with no picks. However, Wade Phillips the Defensive Coordinator of the Broncos, deserves the game ball for the victory. That defense hit Tom Brady 20 times, sacked him four times, picked him off twice and held the Patriots on three different 4th down conversion attempts. Defense still wins championships.
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:
Super Set: Perform each exercise in order to complete a set. Five sets total.
Strict Standing Overhead Barbell Press, 5-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Front Plate Raise, 10 repetitions
Diamond Triceps Push-Up, 20 repetitions
Barbell Shoulder Shrug, 10 repetitions
Have a Great Day!!
The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good!
Warm-Up:
Heavy Rope Whip, 5 sets of 1 minute each. One minute rest between sets.
Weight Training:
Strict Overhead Barbell Press, 5 sets of 1-5 repetitions
Triceps Dip, 5 sets of 20 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Tricep Extension, 3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 8-10 repetitions
Have a Great Day!!
I went to the dentist today. I don't particularly like going to the dentist but I don't hate it either. The thing that I realized today is that I have a great life. My biggest problem today was that I went to the dentist, it had been a while since my last cleaning and the hygienist had to get a bit aggressive to get the job done. I have a great job, a great relationship, a smart and friendly dog, I have my health and now I have clean teeth. I have a charmed and blessed life.
Morning Circuit Training:
5 Rounds for Time:
5 Burpees
10 Barbell Push Press
15 Sit-Ups
400m run
Evening Weight Training: Shoulders and Triceps
Barbell Push Press, 5 sets of 1-2 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Push-Ups, 3 sets of 15 repetitions
Barbell Shoulder Shrugs, 3 sets 6-10 repetitions
Have a Great Day!!
Another big day at work and a later night workout sooooo... just a quick post. I will try to do a better job tomorrow.
Workout: Shoulders and Triceps
Warm-Up:
Heavy Rope Whip, one minute followed by one minute rest. Five sets total.
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Barbell Shoulder Shrug, 5 sets of 10-15 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Overhead Dumbbell Triceps Extension, 10-12 repetitions
Medicine Ball Triceps Push-Up, maximum repetitions to failure
Have a Great Day!!
Today I am going to make a quick post and just line out the workout for the day. Doing a bit of running around taking care of the facility: Cleaning, recycling, taking care of the compost. Just doing my part to keep things from falling apart while everyone else is away.
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 150 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10
(Primary muscles worked: Lateral deltoids, supraspinatus, tapezius)
Alternating Front Dumbbell Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Superset:
Overhead Dumbbell Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Barbell Push Press, 5 sets of 2-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae
Have a Great Day!!
The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.
After spending a great weekend with friends back east I am back to the daily exercise.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Have a Great Day!
I spent the morning recovering from the food coma of the Thanksgiving Day feast. I definitely ate for "Daily Gains" yesterday, as we say around here. Today, I am hunkering down, studying and lifting in the afternoon. I am definitely avoiding the insanity that is "Black Friday". Maybe part of it is that we live in such a small space and do not have room to store stuff. Maybe part of it is that we share a common, communal space here at NOLS Southwest and we really do not NEED anything. Either way, there has never been a draw big enough for me to wade into the consumerism melee of shopping the day after Thanksgiving. Good luck to those who do!
Today's quote is anonymous but quite funny:
"Black Friday: Because only in America, people trample others for sales exactly one day after being thankful for what they already have."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No break between sets.
TRX Reverse Flies
Diamond Push-Ups
Abdominal Crunches
Heavy Rope Whips
Weight Training:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Superset:
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Shoulder Shrugs, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
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!
I am a very proud veteran of the United States Marine Corps. I think about my life and where it may have turned if it hadn't been for the life changing experience of being a Marine starting at the age of eighteen. Somehow, some way the Marines were able to tap into parts of me that I did not know existed: Confidence, strength of will and determination.
Today is the 239th birthday of the United States Marine Corps. On top of that, tomorrow is Veteran's Day. Today is a great day to look at all that the Marines have sacrificed for this country over their long history (a history that is older than the country itself!) and be thankful that there are people brave enough (and crazy enough...) to continue to step into the breach when they are called to do so. OO-Rah!
Today's quote is from Marine General James "Mad Dog" Mattis:
"Because every Marine, if he was in a tight spot- whether a bar fight or tonight in the Helmand River Valley, our fellow Marines would get to us, or die trying. So long as our Corps fields such Marines, America has nothing to fear from tyrants, be they Fascists, Communists, or Tyrants with Medieval Ideology. For we serve in a Corps with no institutional confusion about our purpose: To fight! To fight well!"
Workout: Shoulders and Triceps
Morning Routine:
Warm-Up:
400m Run
Push-Ups, 20 repetitions
Abdominal Crunches, 50 repetitions
Jumping Jacks, 50 repetitions
Weight Training:
Barbell Push Press, 3 sets of 2-6 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10-15 repetitions
Superset:
Skull Crushers, 3 sets of 6-8 repetitions
Diamond Push-Ups, 3 sets of 15 repetitions
Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
Superset:
Alternating Front Dumbbell Raise, 3 sets of 6-10 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
Have a Great Day!
Today I had my last workout with a co-worker and friend for at least a little while. It is hard to find good people to workout with. People that are committed, work hard, and have fun. People that turn what could be a daily grind of exercise into something to look forward to at the end of a work day. My buddy has gotten a great work opportunity back east in Virginia and will be headed there this week. I am sure that we will see each other again in the not so distant future.
Today's quote is from Christa McAuliffe:
"I really don't want to say goodbye to any of you people."
Workout: Shoulders and Triceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 8-10 repetitions
Shoulder Shrugs, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 1-6 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Superset Skull Crushers with Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 10-15 repetitions
Have a Great Day!
The Redskins were doing pretty well today and then Robert Griffin III dislocated his left ankle. And then DeSean Jackson injured his shoulder. And then, the Redskins proceeded to rattle off 41 points on their way to their first win of the season?! First win to end a nine game losing streak. Go figure. At least there will be no quarterback controversy.
Today's quote is from Kirk Cousins:
"Champions are built on a thousand invisible mornings."
Workout: Shoulders and Triceps
Weight Training:
Heavy Seated Dumbbell Shoulder Press, 3 sets 3-8 repetitions
Dumbbell Side Raises, 3 sets 6-8 repetitions
Alternating Front Dumbbell Raises, 3 sets of 6-8 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 10 repetitions
Triceps Overhead Extensions, 3 sets of 5-8 repetitions
Evening Circuit Training:
Warm-Up: Perform each exercise for one minute.
Shoulder Circles, Side
Shoulder Circles, Front
Shoulder Circles, Overhead
Lightweight Dumbbell Triceps Overhead Extensions
Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Shuttle Run Sprints
Log Push Press
TRX Skull Crushers
Alternating Dumbbell Front Raises
Diamond Triceps Push-Ups
Abdominal Crunches
Dumbbell Side Raises
Have a Great Day!
It is so classic. After working a NOLS course, coming back to lifting is always a bit rough. A NOLS course is a physical endeavor, but for me as a paddler it is often a lot of light to moderate exercise over the course of an eight hour day. And certainly living outside also takes a bit out of you.
But, coming back to an intensive weight training regimen and getting back into it is always a bit painful. Poking my chest with my finger, I can feel the muscle soreness from a workout two days ago. We jokingly call this soreness feeling a bit "pec-ish". Hopefully I will be able to walk tomorrow after my leg workout?! The soreness is of course normal, expected and evidence that I indeed worked hard the other day.
Today's quote is from Aeneas Williams' NFL Hall of Fame induction speech from yesterday:
"Begin with the end in mind. Die empty."
Weight Training: Shoulders and Triceps
Seated Dumbbell Press
Alternating Front Dumbbell Raise
Side Dumbbell Raise
Captains of Crush Grip Trainers
Dumbbell Kickbacks
Diamond Triceps Push-Ups
Overhead Triceps Dumbbell Extensions
Barbell Shoulder Shrugs
Barbell Push Press
Barbell Triceps Skull Crushers
Abdominal Crunches
Circuit Training: Do each exercise in order to complete one set. Three sets total.
Heavy Rope Whips, 100 repetitions
Barbell Clean to Press, 5 repetitions
Landmine Single Arm Lateral Jammers, 10 repetitions per side
Have a Great Day!
What a game today with the U.S. vs. Portugal in the World Cup?! Just when it seemed that the Yanks would come from behind for a win, Cristiano Ronaldo made an amazing cross for a goal four minutes into added time to tie the game 2-2.
It was a good goal to earn Portugal the draw, but somehow it felt like a loss to me. Still, after being put in "The Group of Death" if you were to tell me that the U.S. would have four points after two games against Ghana and Portugal and be tied with Germany for the lead I would say, "Hell yeah I will take that!" The U.S. team has played with a lot of grit and resiliency.
Today's quote is from Jurgen Klinsmann:
"You have to work more than your adversary."
Morning Lifting Routine: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Triceps Dumbbell Kickbacks
Diamond Triceps Kickbacks
Overhead Triceps Extensions
Evening Routine:
TRX Reverse Flies
Barbell Shoulder Shrugs
Barbell Push Press
Have a Great Day!
World Cup, the U.S. Open and game four of the NBA Finals! First, I hope the Japanese referee was paid handsomely by SOMEONE in Brazil! Second, I am pulling for "Lefty" to finally win a U.S. Open and did you see that monster dunk put-back by Kawhi Leonard?! Animate a los Spurs de San Antonio!
Today's quote is from Heywood Broun:
"Sports do not build character. They reveal it."
Morning Weight Training Session: Shoulders and Triceps
Shoulder Super Set: Do each exercise in order to complete a set. Three sets total, no rest.
Seated Dumbbell Shoulder Press
Standing Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Triceps Super Set:
Triceps Diamond Push-ups
Overhead Triceps Extensions
Triceps Dumbbell Kickbacks
Evening Session:
TRX Triceps Skull Crushers, 3 sets 15 repetitions
TRX Reverse Flies, 3 sets 15 repetitions
Heavy Barbell Shoulder Shrugs, 3 sets
Barbell Push Press with Resistance Bands, 3 sets
45 lb. Plate Front Raise, 3 sets 10 repetitions
Have a Great Day!
It actually looked like it might rain here in Tucson this afternoon. Alas, it was all just cloud build up and a bit of virga to disappoint us again. It was a good bit cooler and made for a nice evening dinner outside.
I did watch a great documentary hosted by Stephen Hawking about the possibility of life on other planets. Part of it focused on the things that we know based on life on Earth: 1) Where there is water there can be life and 2) If there is intelligent life out there, they may be like us and exploit resources until they are spent just like humans. It was a very interesting subject.
Today's quote is from Stephen Hawking:
"We only have to look at ourselves to see how intelligent life might develop into something we wouldn't want to meet."
Morning Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Captains of Crush Grip Trainers
Diamond Triceps Push-Ups
Dumbbell Triceps Kickbacks
Overhead Dumbbell Triceps Extensions
Afternoon Lifting Session:
Weighted Keg Clean to Press
Single Heavy Dumbbell Clean to Press
Heavy Shoulder Shrugs
Barbell Push Press
Have a Great Day!
Have you ever laid down to go to bed and as soon as your head hits the pillow you say to yourself, "Damn it! I forgot the _______..." Fill in the blank. Well that is what happened last night and why there was no blog entry. At that point I wasn't getting out of bed.
Today's quote is from G.K. Chesterton:
"I am not absentminded. It is the presence of mind that makes me unaware of everything else."
Morning Weight Lifting: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Diamond Push-Ups
Dumbbell Kickbacks
Overhead Dumbbell Triceps Extension
Captains of Crush Grip Trainers
Evening Workout Circuit Warm-Up: (Do each exercise in order to complete one set. Three sets total. No breaks between sets.)
Heavy Rope Whips, 100 repetitions
TRX Triceps Extensions, 20 repetitions
Front Plate Raise, 10 repetitions
Evening Weight Training:
Heavy Barbell Shoulder Shrugs
Heavy Barbell Push-Press (Personal best today!)
Have a Great Day!
I often times laugh when asked what is up with the "Tears" portion of the title of this blog. I tell folks that it isn't "tears" like it would rhyme with "peers"... it is "tears" like it rhymes with "pears"... as in "I have a partial tear in my ACL!"
The reality is that it is "tears" that one will cry when injured, sad or just emotionally overwhelmed. Being an American of Irish and Scottish descent I know a thing or two about being emotional. Give us a few beers or whiskey and we Murphys cry at the drop of a hat. Happy, sad or angry.
I was impressed the other day when Kevin Durant of the Oklahoma City Thunder was awarded the Most Valuable Player Award for the National Basketball Association. In an era of big egos and overinflated monetary contracts for athletes, Kevin Durant gave one of the most heartfelt acceptance speeches I have ever heard. You cannot watch it without getting at least a little weepy. If you can't watch the entire speech, at least catch the last 5 minutes, especially when he thanks his mom!
Today's quote is from Edgar Allen Poe:
"Beauty of whatever kind, in its supreme development, invariably excites the sensitive soul to tears."
Morning Lifting Routine: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Captains of Crush Grip Trainers
Dumbbell Triceps Kickbacks
Diamond Triceps Push-Ups
Overhead Dumbbell Triceps Extensions
Evening Workout:
Sandbag Shoulder to Overhead Press
Heavy Barbell Shoulder Shrugs
Heavy Barbell Push Press (New personal best tonight!)
Have a Great Day!
