Pretty psyched for John Kasich's win in his home state of Ohio. The guy may never get the nomination for the GOP but he has been the only person that has stuck to a positive campaign. While others have been inciting violence against protestors exercising their First Amendment rights, Kasich remains positive in his message. Of course, that is why he will never get elected. The same cannot be said for Marco Rubio who went off script, negatively attacked Donald Trump and in the end lost his home state of Florida.... badly. Now his Presidential run is over.
Three people at tonight's workout and all three racked up personal bests on the 25m Weighted Sled Push!!!
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Prisoner Step-Up
AbMat Sit-Up
Weight Training:
50m Weighted Sled Drag, 3 rounds
Back Squat, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sandbag Walking Lunge, 3 rounds
25m Weighted Sled Push, 5 rounds
Have a Great Day!!
Hilarious Weekend Observations segment by Stu Gotz today on the Dan LeBatard Show on ESPN Radio. I almost fell out of my chair at work with this: "DING. If Peyton Manning did take HGH, DING. MAN, he got a bad batch!" Peyton had nothing left and almost couldn't wait to get off the field in the hopes that Von Miller and Company would generate some more points on defense! In the end, as time passes and memories fade all we will remember is that Peyton won his second Superbowl.... and maybe we will forget the Budweiser endorsement, kissing Papa John or Eli's stunned face as the rest of his family celebrated?!
Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
50m Sled Drag, 3
Front Squat, 5 sets of 8-10 repetitions
GHD, 3 sets of 15 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
25m Sandbag Walking Lunge, 3
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Weighted Sled Push
Bicycle Abdominal Crunch, 25
Have a Great Day!!
My buddy sent me an amazing link to Hitler's reaction to the impending snow storm that is going to hit the DC area. I almost fell out of my chair watching that video! Nothing quite beats the panic of DC and Northern Virginia when it comes to a winter storm. Of course, it is easy to take shots when you currently live in Tucson, Arizona. Good luck folks.
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Air Squat with a Stall at the Bottom
AbMat Sit-Up
Weight Training:
50m Sled Drag, 5 sets
Back Squat, 5 sets of 4-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Sandbag Weighted Split Squat, 5 sets 8-10 repetitions
Have a Great 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!!
I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird.
Warm-Up:
Jump Rope, 1 minute
AbMat Sit-up, 2 minutes
Wall Ball Toss, 3 minutes
Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 sets
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 sets
Have a Great Day!!
Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.
Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up
Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3
Have a Great Few Weeks!!
I have gotten some great texts from my buddy who was working on some structural projects at Wrigley Field this week and then headed to the Michigan vs. Michigan State football game today. He is a huge Michigan fan which is great but I still think the Sparty "Power Breakfast" ESPN commercial is one of my favorites of all time. Though I am a bit torn, in support of my friend I have to say, "GO BLUE!"
Morning Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
KB Goblet Squat
Barbell Good Mornings
AbMat Sit-Ups
Overhead Plate Lunges
Box Jump
Calf Raise
Evening Weight Training:
Back Squat, 5 sets of 10 repetitions
Stiff Leg Deadlifts, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No Rest between exercises.
50m Weighted Sled Drag
25m Weighted Sled Push
AbMat Sit-ups, 50 repetitions
Have a Great Day!!
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!!
Okay, first things first: I hope that C.J. Wilson, Jason Pierre-Paul and Rory McIlroy will be able to return to their professional careers as soon as possible. I would not wish these types of things on anyone. But... What the hell were they thinking?! The first two collectively lost three fingers in firework accidents (?) on the 4th of July and Rory ruptured a ligament in his left ankle playing soccer with his buddies. C.J. Wilson may or may not have made the Buccaneers' roster prior to his injury, JPP was still working out his contract with the New York Giants and Rory will now most likely miss the British Open. All together, these things (fireworks and soccer...) that I could handle as a 12-year old kid have maimed two of them for life and cost them potentially millions of dollars! Someone failed these guys when it comes to risk management. Yes, money is not everything. But, I guarantee that all three of them would love to go back in time and change what has happened to them.
Today's quote is from Charles Duhigg:
"Between calculated risk and reckless decision-making lies the dividing line between profit and loss."
Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 sets
Seated Weighted Calf Raise, 3 sets of 15-20 repetitions
25m Weighted Sled Push, 3 sets
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Forward Lunge, 3 sets of 8-10 repetitions
Have a Great Day!!
The "Founding Fathers" were not messing around at all when they declared their independence from England. I love listening to the reading of the Declaration of Independence. I like to think of Jefferson and other people like Ben Franklin choosing each word very carefully. The word that stands out to me is the word "facts". "The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world." There was no wishy-washy words like "To prove this, let these ACCUSATIONS be submitted to a candid world." They submitted FACTS. They had had enough.
Today's quote is from Aldous Huxley:
"Facts do not cease to exist because they are ignored."
Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 75 repetitions
Toes to Bar, 3 sets of 15 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat with PVC Pipe, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
50m Sled Drag, 3 repetitions
Weighted Standing Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Have a Great Independence Day!!
Do women DESERVE to be represented on the U.S. $10 bill? Of course they do. The only reason I think that they would not want to be is this: Men and money have been the primary causes of so many dumb ass, horrible, deceptive and devious things. When I make a list of the people that piss me off more than anyone else on this planet, there are only very greedy people, very evil people and very greedy evil people. They are all men. We will probably end up with someone very upstanding on the $10 bill like Eleanor Roosevelt and the reality is that it should be someone like Dick Cheney.
Today's quote is from Mahatma Gandhi:
"There is a sufficiency in the world for man's need but not for man's greed."
Workout: Full Body Strongman Workout
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 20 repetitions
GHD, 20 repetitions
AbMat Crunch, 50 repetitions
Weight Training:
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition
Weighted Keg Push Press, 3 sets of 10 repetitions
Super Set: 3 sets total.
SISU Warhammer Swings, 10 repetitions per side
Tire Flips, 2 repetitions
100m Farmer's Carry, 3 sets of 1 repetition
50m Weighted Sled Drag, 3 sets of 1 repetition
Landmine Torso Twist, 3 sets of 10 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition
Have a Great Day!!
Today is a good day indeed. First, I went and passed my Personal Trainer certification exam through the American Council on Exercise (ACE). It was pretty stressful only because I have not taken an exam like that in a long time. ACE provided me with all of the materials that I needed, it is well presented and organized and I was able to manage my personal time preparing for the exam while working full-time this past spring. Whew. Today, a good friend is coming over for a heavy leg session this evening!
Workout: Heavy Lower Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Mornings
AbMat Crunch
Weight Training:
50m Heavy Sled Drag, 4, 90 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis)
Stiff Leg Deadlift, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Biceps femoris, erector spinae group)
25m Heavy Sled Push, 4, 90 seconds between sets
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
GHD, 3 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Split Squat, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Standing Weighted Calf Raise, 3 sets of 10 repetitions, 60 seconds rest bewteen sets
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great Day!!
Happy 29th birthday, Rafael! Nadal turns 29 years old today and has once again made it to the French Open Quarterfinals. I hope that Rafa has enjoyed his ride because he is now what I like to refer to as "old young". Starting next year, at 30 years old Nadal will be what I refer to as "young old". A lot of athlete's in non-contact sports really hit their stride in their 30s, but recovery does not come as quickly from injury and you can start to lose a step or two. But, turning 30 gives you instant credibility: You survived your 20s!!! Enjoy the ride while you can, Nadal! Happy Birthday and I hope you win your TENTH French Open?!
Today's quote is from Teddy Roosevelt:
"The only time you really live fully is from thirty to sixty. The young are slaves to dreams; the old servants of regrets. Only the middle-aged have all their five senses in the keeping of their wits."
Workout: Full Body Workout
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
50m Weighted Sled Drag, 4
(Primary muscles worked: Rectus femoris)
Barbell Upright Row, 4 sets of 8 repetitions
(Primary muscles worked: Upper trapezius, deltoids and biceps brachii)
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Weighted Dips (Bodyweight +50lbs.), 4 sets of 8 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Overhead Dumbbell Triceps Extension, 4 sets of 8 repetitions
(Primary muscles worked: Triceps brachii)
Slam Ball Wood Choppers, 4 sets of 8 repetitions
(Primary muscles worked: Rectus abdominis, transverse abdominis, and obliques)
Have a Great Day!!
I wanted to make a pitch for a great book that I recently purchased. It is called Well Fed: Paleo Recipes for People that Love to Eat. I am not 100% paleo by any stretch of the imagination, but these recipes are very easy, there are step-by-step instructions and are very tasty. Last night we had the Ginger-Lime Shrimp and it was fantastic. The best part of the book in my opinion is the idea of prepping what you can ahead of time so that when you are busy and in a rush for dinner you can still make something delicious and healthy.
Today's quote is from Dave Barry:
"Eating rice cakes is like chewing on a foam coffee cup, only less filling."
Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Barbell Good Morning, 40 repetitions
AbMat Crunch, 50 repetitions
Standing Broad Jump, 15 repetitions
Weight Training:
Front Squats, 50 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, Vastus medialis, intermedius, and lateralis)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 75 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
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, 20 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great 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!!
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!!
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!!
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!!
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!!
Today was the last workout until I return from my NOLS field contract. It was a good leg day and time to put all of this exercise that I do to work. These workouts are done mostly so that at 45 years old I can continue to hang with the 19-year old students in the field. It has worked up 'til now and you know what they say about old dogs...
Today's quote is from Joseph Chamberlain:
"You cannot teach and old dog new tricks."
Workout: Legs
Warm-Up:
Spin Bike Routine in Target HR Range, 20 minutes
Weight Training:
50m Weighted Sled Drag, 3
25m Barbell Weighted Lunges, 3
GHD, 3 sets of 15 repetitions
Abdominal Crunches, 50 repetitions
Super Set:
25m Weighted Sled Push, 3
Calf Raises, 3 sets of 50 repetitions
Have a Great Rest of February!!! See you in March!
