Scalia Passing and the Daily Workout

Supreme Court Justice Antonin Scalia passed away today at 79 years old. It sounds like he passed away in his sleep while on a trip in Texas. Scalia is survived by his wife Maureen, nine children and twenty-eight grandchildren and an entire Nation that mourns his passing. I for one am on the other end of politics from Antonin Scalia.... but I do have an awful lot of respect for anyone that dedicates as much of their life as he did to the service of the United States. Rest in Peace.

Now on a lighter note.... Mitch McConnell is in a full blown stationary panic at the idea that Obama might actually try to appoint another Supreme Court Justice on his way out of the White House door! McConnell has said that "voters must be given a say in the matter".... isn't that why we elect representatives to Congress? Isn't that why we have a President? When a Supreme Court Justice needs to be added.... the President (elected by the people...) nominates someone and the Congress (elected by the people...) have to confirm that person. That is "voters given a say in the matter".

Workout:
Warm-Up: Perform the whips for one minute and then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
One Hand Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Diamond Push-Up, 3 sets of 20 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10-15 repetitions

Defense Still Wins Championships and The Workout of the Day!!

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!!

Quick Workout Post After a Busy Day!

Worked 'til 5pm and then attended a social event prior to Rebecca's residency program interview tomorrow at the main campus at the University of Arizona. By the time we made a timely and appropriately polite exit from the event and got home it was 8:30pm. Three of us rallied for the evening workout and put together a good one!

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
Ball Slam
AbMat Sit-Up

Weight Training:
Super Set: Perform each exercise in order to complete a set, 5 sets total. No rest between exercises.
Strict Overhead Barbell Press, 5 repetitions
Diamond Triceps Push-Up, 15 repetitions

Super Set: Perform each exercise in order to complete a set, 3 sets total. No rest between exercises.
Dumbbell Side Raise, 10 repetitions
EZ Bar Skull Crusher, 10 repetitions
Front Plate Raise, 15 repetitions

Have a Great Day!!

How bad Are the Browns? The Shoulder Triceps Workout!

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!!

Made it to the Thanksgiving Break and the Workout of the Day!!

I really do love Thanksgiving. I know that history has started to show that we put a little bit more into the holiday than the pilgrims actually did.... but hey they were just happy to survive! Certainly our meal will be much more lavish than whatever game they scared up to put on the table and a pile of root vegetables! The thing I like most about it is this: If I cannot be with my actual family than I am glad to be here with my friends and co-workers at NOLS Southwest. There really are no better, hard working people I know. Tomorrow will be a day off from the weights but, but I will do some sort of cardio work. In the mean time I will think of a list of things to be thankful for!

Warm-Up:
Jumping Jacks, 50 repetitions
Burpees, 10 repetitions
PVC Passthroughs, 10 repetitions
PVC Wraparounds, 10 repetitions

Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions with a one rep max attempt
Skullcrushers, 3 sets of 8-10 repetitions
Barbell Shrugs, 3sets of 8-10 repetitions
Overhead Triceps Extensions, 3 sets 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
AbMat Sit-Ups, 100 repetitions

Have a Great Day!!

Quick Post of Daily Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Renegade Dumbbell Row
TRX Row
Barbell Push Press
AbMat Sit-Up
Dumbbell Side Raise
Front Plate Raise

Evening Weight Training:
Strict Overhead Barbell Press, 5 sets of 10 repetitions
EZ Bar Skullcrushers with Close Grip Press, 5 sets of 10 and 15 repetitions respectively

Have a Great Day!!

I Have a Great Life and the Workouts for the 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!!

Week One in the Books and the Tuesday Workouts

NFL week one takeaways for me are as follows: 1) The Washington Redskins didn't look THAT BAD... but they still have PLENTY of time to really disappoint me. 2) After taking time off from football since February, I am again reminded at how brutal this sport is by the laundry list of terrible injuries suffered by some of the most amazing athletes on the planet (How 49ers quarterback Colin Kaepernick got up after being blown up by Vikings safety Harrison Smith I will never know?!) 3) The NFC East is up for grabs because each one of the teams looked pretty bad for one reason or another. For all of the hype, the Eagles were especially bad.

6 am Morning Workout:
Warm-Up:
Jumping Jacks, 1 minute
Shoulder Circles in each position
Metabolic Training:
3 rounds for time:
20 Hand Release Push-Ups
30 Sit-Ups
40 Air Squats
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Shoulder Girdle Stretches

Evening Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!

Continued Base Preparations, Morning Circuit and Lifting for Shoulders and Triceps

It was another great day here at NOLS Southwest as we get ready for the first batch of students to arrive next week. The vehicles are all getting washed and serviced after a summer in the desert, the facility has gotten a serious scrub down, field rations have been ordered and the equipment room is just about ready for a big day of students getting the gear that they need. This evening all of the in-town staff went and hung out at a local putt-putt golf course then went out to dinner as a team. It was a great evening topped off by some heavy lifting!!

6:30 am Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
TRX Row
Barbell Push Press
Renegade Dumbbell Row
AbMat Sit-up
Medicine Ball Trunk Twist
Heavy Rope Whip

7:00pm Weight Training Session:
Strict Overhead Press from the Rack, 5 sets of 2-5 repetitions
EZ Bar Skull Crushers, 3 sets of 8-10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions

Have a Great Day!!

Quick Strength Training Saturday Post!

Just a quick post of the workout today!

Warm-up: AMRAP 3 minutes:

20 Jumping Jacks

10 Hand Release Push-Ups

10 Air Squats

Strength:

Bench w/ Heavy Chains, 5 sets of 5 repetitions

Back Squat w/ Heavy Chains,  5 sets of 5 repetitions

Deadlift, 5 sets of 1-2 repetitions

Strict Overhead Press, 5 sets of 5 repetitions

Super Set:

Skull Crushers, 3 sets of 10 repetitions

Biceps Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 3 sets of 15 repetitions

45 seconds Handstand Hold

Cool-Down:

Hanging Knees to Elbows, 3 sets 15 repetitions

400m Walk

Mobility:

Hamstring Stretches

Chest Stretches

Have a Great Day!!

Don't Forget Mom, Shoulders and Triceps!!

Mother's Day is right around the corner! Do something to make sure Mom knows that you are thinking about her: Send flowers, make a phone call, swing by and see her, take her to dinner.... or all of the above?!

Today's quote is from George Washington:

"My mother was the most beautiful woman I ever saw. All I am I owe to my mother. I attribute all my success in life to the moral, intellectual and physical education I received from her."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Fat Grip Dumbbell One Arm Clean to Press, 5 sets of 1-5 repetitions
(Primary muscles worked: This is a full body exercise to get the weight from the floor to shoulder, shoulder to overhead press!)
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Axle Bar Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Triceps Extension, 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 25 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)

Have a Great Day!!

Boston Strong Two Years Later, Shoulders and Triceps

I still find it hard to believe that it has already been two years since the Boston Marathon bombings. A despicable and cowardly act that injured hundreds and killed three innocent people, including a child. In the end, I believe that the Tsarnaev brothers will get what they deserve. The younger brother, Dzhokhar Tsarnaev ran over his brother Tamerlan in a stolen SUV while trying to escape Boston police. Now, Dzhokar faces the sentencing portion of the trial for his life. After being convicted on Federal charges, it will be decided whether he will be put to death or spend the rest of his life rotting in a cell. And, despite their attack, the Boston Marathon will be run again.

Today's quote is from David "Big Papi" Ortiz:

“All right, Boston, this jersey that we wear today, it doesn’t say ‘Red Sox.’ It say ‘Boston.’ We want to thank you, Mayor Menino, Governor Patrick, the whole police department for the great job that they did this past week. This is our fucking city, and nobody’s going to dictate our freedom. Stay strong. Thank you.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total. No rest between exercises or sets.
Heavy Rope Whip
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shoulder Shrugs, 5 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 10 repetitions per side
(Primary muscles worked: Anterior deltoids)
Barbell Abdominal Roll Out, 10 repetitions
(Primary muscles worked: Rectus abdominis, anterior deltoids, pectoralis major)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Barbell Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 15 repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Team Excellence, Shoulders and Triceps

Growing up in the Washington DC area, my family rooted for the University of Maryland in college basketball. Last night, I unfortunately watched the Maryland Women's Basketball Team get dismantled by the UCONN Women's team. There is no shame in that of course, the Huskies are the latest dynasty in women's basketball that for me started with Pat Summitt at Tennessee who won a total of eight national championships. This morning I heard on the radio that the UCONN women's starting five players scrimmage against eight defenders?! That is awesome! Gino Auriemma has developed a team that plays as a team... they understand what excellence is and demolish their opponent every time they step onto the court.

Today's quote is from Geno Auriemma:

“Monday we start the whole process over again; Monday, we start the chase – I call it the chase. Somebody sent me a pretty good Lombardi quote recently. It said, ‘Perfection is unattainable, but if you chase perfection you’ll catch excellence.’ So the chase starts, and some people just get tired of the chase. Some don’t even start the chase. Some start it, realize they can’t catch it and they just stop. What I’ve been trying to teach my players all along is that’s the fun part – knowing that you can’t get to that and you’re going as hard as you can to get there anyway.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Kneeling Diamond Push-Up
TRX Reverse Shoulder Fly
Heavy Rope Whip
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Weight Training:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Alternating Front Dumbbell Raise, 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)

Dumbbell Shoulder Shrug, 20 repetitions

(Primary muscles worked: Trapezius, rhomboids, levator scapulae)

Weighted Keg Push Press, 3 sets of maximum repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, intermedius, and medialis)
Axle Bar Skull Crusher, 3 sets of 8-12 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Spring Break, Shoulders and Triceps

Rebecca made it to her Spring Break and I have a few days off! Rebecca is headed to L.A. to visit with good friends for the weekend, a well deserved break from school, studying and early morning wake ups. She will get to go to the beach, go to yoga classes and have fun with friends she doesn't see often enough.

Today's quote is from Tracy Chapman:

"I love living in California and being able to go to the beach or go to the woods."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Heavy Rope Whip
TRX Face Breaker
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grippers, 15 repetitions per hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

It is Amazing How Productive You Can Be at 4am?! Shoulders and Triceps

Rebecca's surgical rotation of medical school has been a double edged sword. The 4am wake-up is a bit painful but I am a person that once I am up... there is no going back to sleep. I get the chance to get up, send her on her way, catch the LA SportsCenter crew (Love Stan and Neil...) and hammer out the daily workout blog. No one in their right mind is awake yet, so I have the place to myself.

Today's quote is from William Feather:

"Early morning cheerfulness can be extremely obnoxious."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Jumping Jacks
Sand Bag Push Press
Diamond Push-Up
Heavy Rope Whip
Abdominal Bicycle Crunches
Weight Training:
Seated Dumbbell Shoulder Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Plate Front Raise, 3 sets of 10-12 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, levator scapulae)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Skull Crusher, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets of maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

NFL Free Agency, Shoulders and Triceps

NFL free agency is about to officially kick off. It is at this time of year that the two NFL teams that I like come through for me: The Washington Redskins always disappoint me and the Baltimore Ravens make smart moves. For some reason I remain loyal to the Redskins, but that loyalty has been teetering on the edge lately.

Today's quote comes from the South Park version of Daniel Snyder:

“We cannot give up, we have been through too much together. We have fought Eagle and Bear. And the Eagles only beat us by 3 points! … Don’t let them break you — don’t let them win!”

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Shoulder Circle, Side
Shoulder Circle, Front
Shoulder Circle, Overhead
TRX Triceps Extension
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 2-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
One Arm Landmine Jammer, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Barbell Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

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!!

MLK, a Great Group of Students and a Shoulder and Triceps Circuit

Our 14 students on the NOLS Spring Semester in the Southwest have arrived and they seem to be a group of fine young people. They rolled in, got oriented to their 80-day course and began their Wilderness First-Aid Certification. They seem excited to be here and very inquisitive.

Today is the day that we honor the life of Martin Luther King, Jr. In a world where there is a lot of violence and anger, recognizing one who sought justice through non-violent means seems like a lesson that needs to be emphasized again and again and not forgotten. Some day we may actually live up to MLK's dream.

It was a later night for me at work so four of us did a 30-minute circuit training for shoulders and triceps.

Today's quote is from Martin Luther King, Jr.:

"The time is always right to do what is right."

Workout: Shoulders and Triceps
Circuit Training: Perform each exercise for one minute in order to complete a set. Three sets total with 15 seconds between each exercise and one minute rest between sets.
Heavy Rope Whip
Barbell Push Press
Dumbbell Side Raise
Front Plate Raise
Axle Bar Skull Crusher
Diamond Triceps Push-Up
Abdominal Crunches

Have a Great Day!!

Another Rainy Day in the Desert

It was another "cold" rainy "winter" day here in Tucson. I have to add the quotation marks when I use those words or I will hear it from all of the folks out there that are actually suffering through winter with real cold weather. The fact of the matter is that it was a beautiful day where we got much needed rain!

Today's quote is from Robert Frost:

"You can't get too much winter in the winter."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total with a one minute rest between sets.
Heavy Rope Whips
SISU Warhammer Swings
Ball Slams
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Busy Day and a Quick Post

It was a very busy day here at NOLS Southwest with the facility humming in preparation of our first courses heading out into the field. We also had a pot luck dinner to greet all of the instructor teams that were coming to work so we had a limited amount of time to get a workout in. I chose to do what turned out to be a pretty brutal circuit workout that I am going to name "Tri to Shoulder the Burden". A quick post and then I am getting my ass to bed!

Workout: Shoulders and Triceps
Circuit: "Tri to Shoulder the Burden" Perform each exercise in order for one minute to complete a set. Three sets total. There is 15 seconds between exercises to move to the next station and a one minute break between sets.
Jump Rope
Dumbbell Side Raise
Diamond Triceps Push-Up
Front Plate Raise
Overhead Dumbbell Triceps Extension
Heavy Rope Whip
Barbell Skull Crusher
Barbell Push Press

Have a Great Day!!