Quick Workout Post

Just a quick leg day workout post.

Warm-Up: Perform each each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
24" Step-Up, 10 repetitions per side
Barbell Good Morning, 10 repetitions
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 5 sets of 8-10 repetitions
10m Side Step with Resistance Band, 3 rounds
Core Work: 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!!

Five People for a Crushing Leg Day

We had a great workout tonight with a total of five of us participating in the first real heavy leg day of the season. There were three first timers to leg day... it is always great to have new people to suffer with!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Jump
AbMat Sit-up
Prisoner Lunge

Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 6-10 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Romanian Deadlift, 3 sets of 10 repetitions

Super Set: Perform the next two exercises in order to complete a set. Three sets total. No rest between sets.
25m Side Step with Resistance Band
25m Sandbag Walking Lunge

25m Weighted Sled Push, 5

Have a Great Day!!

Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!

WTF is Jimbo Fisher Thinking? Leg Day!!

Florida State football players De'Andre Johnson and Dalvin Cook have been suspended from the team for separate assault charges on women. Coach Jimbo Fisher has responded by banning FSU players from local bars?! Does he actually think that banning players from local bars will keep his players from punching women? College students can drink ANYWHERE near the FSU campus, they don't need to drink at bars. They will still be drinking. They will still be interacting with women on campus. There will still be conflicts on campus. At some point they need to display some common sense, some judgement and some maturity. Jimbo Fisher, start by teaching these young men about being productive members of their community. When there is trouble in the future (Not if, but when...), teach your players to be the better man and walk away from it.

Today's quote is from Charlotte Bunch:

"Sexual, racial, gender violence and other forms of discrimination and violence in a culture cannot be eliminated without changing culture."

Workout: Legs
Warm-Up:
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 100 repetitions
36" Box Jump, 10 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
25m Side Step with Resistance Band, 3 sets

Have a Great Day!!

Cleveland has a lot to look forward to....

I know that it is really hard for the Cavaliers' fans to be positive this morning after losing the NBA title last night. But, despite losing another professional championship, the future looks bright for the "Forest City". The reality is this:
1) LeBron took a bunch of players that otherwise would not be starting on any other team and came close to beating the best team in the league for the NBA Championship. 2) Once Varejao, Love and Irving are healed up they will be back (or maybe traded...) and the Cavs will competing at a very high level. 3) The Cavs will be back and probably for a very long time. The NBA east is weak. The Warriors are a great team but there are a LOT of great teams in the Western Conference. Just off the top of my head they will have to deal with the Clippers, Spurs, Rockets, Grizzlies. I know it is brutal to hear it Cleveland.... but be patient.

Today's quote is from Julius Caesar:

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."

Workout: Full Body Bodyweight and Endurance Training
Warm-Up: Perform each exercise for one minute each
Jumping Jack
Trunk Twist
AbMat Abdominal Crunch
Workout: 45-60 seconds rest between sets.
Burpee, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 15 repetitions
Dip, 3 sets of 20 repetitions
GHD, 3 sets of 20 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Pull-Up, 3 sets of 10 repetitions
25m Side Step with Resistance Band, 3
TRX Biceps Curl, 3 sets of 10 repetitions

Have a Great Day!!

Last Workout Together 'Til September and Leg Day

It has been a fantastic season of training with lots of folks reaching their personal goals. Today is the last day that we will all workout as a group. It will be a great workout but I will be a little bummed when it is over. I will also take on one of the more challenging things to do with training for the rest of the summer: Training on my own.

Today's quote is from Adrian Belew:

"My favorite puzzle is trying to work out the parts myself, after all it is a solo effort."

Workout: Legs
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Step-Up
Barbell Good Morning
Trunk Twist
AbMat Abdominal Crunch
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
36" Box Jump, 15 repetitions
(Primary muscles worked: Almost all muscles used in hip and knee extension and ankle plantarflexion!)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Quick Leg Post

It was a very long day of work today but we still got in a great leg workout. At this point I am just going to make a quick post. I will do better tomorrow.

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
AbMat Abdominal Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Super Set: Perform each exercise in order with no rest, to complete a set. Three sets total.
Weighted Calf Raise, 20 repetitions
Weighted Glute Hamstring Developer, 15 repetitions
25m Side Step with Resistance Band

Have a Great Day!!

Baseball, Basketball and Leg Day

Even if you are like me and are a huge fan of the NFL, this is a good sports time

of year: The Masters just wrapped up, he MLB has started, and the NBA playoffs are about to kick off. My only issue with the MLB and NBA is the length of the season. The NBA plays 82 regular season games and the MLB goes for almost double that at 162 games. At 16 games the NFL is able to keep my apparently very limited attention span. I mean, it is hard to get worked up about the Nationals dropping two out of three games in Boston when there are still 153 games left?!

Today's quote is from Bill Veeck:

"There are only two seasons - winter and Baseball."

Workout: Legs

Warm-Up:

Jump Rope, 1 minute

36" Box Jumps, 15 repetitions

Weight Training:

Front Squat, 5 sets of 6-10 repetitions

(Primary muscles worked: Rectus femoris, gluteus maximus, vastus medialis, intermedius and lateralis)

Romanian Deadlift, 5 sets of 10 repetitions

(Primary muscles worked: Biceps femoris, gluteus maximus)

Weighted Calf Raise, 5 sets of 15-20 repetitions

(Primary muscles worked: Gastrocnemius, soleus)

25m Weighted Sled Push, 5

(Primary muscles worked: Rectus femoris)

25m Side Step with Resistance Band, 5

(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Medicine in the Wild and Leg Day

I can finally sit down and type up a blog entry that isn't just listing a workout! I have been a bit busy wrapping up a semester group and preparing another course to go to the field. The normal 5:30pm workouts have been recently punted to start at 7:30pm and by the time I am done with them I am wiped out! Today I have a bit of time while the hard working Operations staff here at NOLS Southwest issue the students gear and pack their rations for the field.

The courses that are here right now are the Medicine in the Wild students. Third and fourth year medical students who come and get a Wilderness Upgrade for Medical Professionals and then go on a multi-week backpacking expedition in the Gila Wilderness. During that trip they go through various medical exercises as well as first-aid scenarios. Part of the instructor team is an emergency room resident chosen by the Harvard Medical School to help prepare the students for residency and share with them how the NOLS core curriculum is valuable as future residents.

Today's quote is from Hippocrates:

"Walking is man's best medicine."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Lateral Lunge
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Back Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
50m Sled Drag, 3 repetitions
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3 repetitions
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Glute/Hamstring Developer, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Fighting Irish and Leg Day

There was a great game between the Fighting Irish of Notre Dame and Kentucky last night. It came down to the last shot and ended with Kentucky pulling off a two point win. The Irish ended the season with an ACC title in their first season in the conference and an appearance in the NCAA Elite Eight. Though I did pick Kentucky to win that game, I would have been happier if the Irish had won.

Today's quote is from Brian Dennehy:

"I come from an Irish Catholic family, and hell-raising is part of the DNA."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total
Side Step Shuttle Run
Dynamic Step-Up
Air Squat
Bicycle Abdominal Crunch
Weight Training:
Back Squats with Heavy Chains, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!

Friday Night in America and Leg Day!

Very quick post after going out on a rare date night here in Tucson. We went out to Mama's Hawaiian Barbecue and just returned in time to catch the end of Davidson vs. Providence in the tournament. Full of food and pretty damn tired after a 4 am wake up for medical school, I am just going to post the workout.

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Box Sprint
Barbell Weighted Good Morning
Step-Up
Calf Raise
Bicycle Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Glute-Hamstring Developer, 5 sets 15 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets 50 repetitions

Have a Great Day!!

Punching Tickets to the Dance and Leg Day!

It has been a bit nutty here at the base the last few days so I am going to make a quick post and get on with my work! During breaks at work, it was awesome to see all of the great NCAA basketball action with small schools making their way into the tournament! Congratulations to Wyoming and VCU for winning their conferences!

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Lateral Lunge
Air Squat
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Barbell Weighted Split Squat, 3 sets of 10 repetitions
25m Weighted Walking Lunge, 3
Romanian Deadlift, 3 sets of 10 repetitions
Super Set:
25m Side Step with Resistance Band, 3
Calf Raise, 3 sets of 50 repetitions

100m Farmer's Carry, 3

Have a Great Day!!

March Madness Coming In Hot, Tarzan, and Leg Day!!

As the college basketball season grinds down to the tournament time I am reminded why I like this time of year compared to college football. I could spend the time to type out what exactly I love about it, but I will sum it up in two words: Wofford Terriers.

Today's quote is from Johnny Weissmuller:

"With but few exceptions, it is always the underdog who wins through sheer willpower."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Calf Raise
Lateral Lunge
Dumbbell Romanian Deadlift
Abdominal Crunches
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
GHD, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps femoris)
Super Set:
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Air Squat, 3 sets 50 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, lateralis, and intermedius, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis and obliques)

Have a Great Day!!

Leg Day and Funny T-Shirts

It was a good work day and it made it even more funny with folks sending along great videos and websites that they had found. The best though was a link to Activate Apparel and the various t-shirts you could purchase there. You should definitely check it out!

Today's quote is an anonymous T-Shirt:

"How does one walk after leg day? They don't."

Workout: Leg Day
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Step-Up
Lunge
Barbell Good Morning
Abdominal Crunches
Weight Training:
50m Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)
Super Set:
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Calf Raise, 3 sets of 35-50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!

Pro Bowl and Leg Day

Time for the annual NFL Pro Bowl. I think it is fun to watch the Pro Bowl, I don't expect too much from it and just hope that no one gets hurt. I would guess that a lot of the players are bummed that they aren't in Hawaii for this thing... I mean Phoenix? Really? It must be an honor though to play amongst the best players in the league in what is essentially a backyard game of football.

Today's quote is from Bruno Mars:

"Hawaii is paradise. It sounds cheesy to say it, but there's music in the air there."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total with a one minute rest between the sets.
Box Sprints
Step-Ups
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Box Squat, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
25m Weighted Sled Push, 3
(Primary muscles worked: Rectus femoris)
Glute and Hamstring Developer, 3 sets of 20 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Weighted Standing Calf Raise, 3 sets of 25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band, 3
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Birthday, State of the Union and Leg Day!

Big day here. Rebecca turned 40 years old today, so of course we had to celebrate that! It is a tribute to taking good care of herself that most of her medical school colleagues think she is in her late twenties! Despite being in medical school she finds the time to exercise 4-5 times a week!

President Obama gave the State of the Union address tonight. It seems that the Union is strong. We have got the economy back online, the unemployment rate is down and our brave members of the armed forces are not fighting and dying as much as they have been. The President's approval rating is back above 50% and he has nothing to lose by making bold moves. I am a huge fan of his idea of making two years of community college free! We will see how the next few years turn out. I for one am feeling confident in the leadership of our President.

I am going to quickly get the leg workout posted and get to bed.

Workout: Legs
Warm-Up: Perform each exercise for one minute.
Jump Rope
Step Up
Barbell Good Mornings
Air Squats
Abdominal Crunches
Weight Training:
Split Squat, 3 sets of 10 repetitions
25m Walking Barbell Weighted Lunge, 3
Standing Barbell Weighted Calf Raise, 3 sets of 20-25 repetitions
Romanian Deadlift, 3 sets of 10-15 repetitions
25m Side Step with Resistance Band, 3

Have a Great Day!!

Monster Leg Day

Just doing a quick post to get the leg workout in for today. Had a great workout with a friend that is an avid mountain biker and it was super fun. It was just the two of us so there were few breaks between sets and my legs really got worked. It was awesome!

Workout: Legs
Warm-Up:
Prisoner Step-Up, 20 repetitions
Box Jump, 20 repetitions
Weight Training:
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)  
Super Set:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, lateralis, gluteus maximus)
Calf Raise, 3 sets of 20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Have a Great Day!!

Nothing says Merry Christmas Like a Leg Workout?!

I am going to make a quick post to wish everyone that celebrates it a Merry Christmas. I am a very lucky individual that got to spend my holiday with family and we are all happy and healthy.

Workout: Legs
Warm-Up:
3-Mile Run
Weight Training:
Dumbbell Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
One Leg Romanian Deadlift with Dumbbells, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 3 sets of 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Side Step with Resistance Band, 3 sets of 10 repetitions in each direction
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis, obliques)

Have a Great Day and Merry Christmas!!

People on the Move, Binge Watching and Leg Day

The NOLS Southwest in-town staff are scattering to the winds for the month of December. There are still some little things that need to be done, but for the most part we are done until January.

One thing that I have noticed recently is the power of technology to help folks get up and get moving and to make that SAME PERSON sit in front of the TV and not move for over 8 hours!! My co-worker recently bought a FitBit and was paying attention to the number of steps she was taking each day, monitoring her sleep habits and really getting after it! This seemed to last for a few weeks. Then yesterday I watched as that same person streamed the entire first season of "Game of Thrones" and didn't get off the couch all day. The message that I take away from this is that no technology is going to get you up and moving or glue you to the couch.... it comes down to personal desire and responsibility to get up and get going.

Today's quote is from Jim Rohn:

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of."

Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
Jumping Rope, 100 repetitions
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Barbell Reverse Lunges, 3 sets of 10
(Primary muscles worked: Rectus femoris, gluteus maximus)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Standing Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!