We had a very nice cookout tonight as we prepare to send off one of the significant others of one of our in-town employees. It is just the beginning of the end as our season starts to wind down here at NOLS Southwest. A few more courses to come and go and it will be May in no time at all. Our folks will scatter to different corners of the globe for the summer and hopefully most folks will return in the fall.
Today's quote is from Winston Churchill:
"Now this is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning."
Workout: Legs
Warm-Up: Perform each exercise for one minute.
Jump Rope
Step-Up
Calf Raise
Air Squat
Bicycle Abdominal Crunch
Weight Training:
Split Squat, 5 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, intermedius and medialis, gluteus maximus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
Barbell Weighted Calf Raise, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Heavy Sled Push
(Primary muscles worked: Rectus femoris)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Have a Great 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!!
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!!
It was a rainy overcast day here in the desert but we were able to get a lot of work done. I was a bit bummed to hear that one of our community members is leaving to pursue other opportunities in the Pacific Northwest. We are a tight knit community and when one person leaves, it can create a bit of a hole in the fabric so to speak. I do wish her all the best in her new pursuits.
I am going to give a quick post on the leg circuit that we did today. The workout was a fast forty minutes of pain.
Today's quote is from Billy Crystal:
"What's so fascinating and frustrating and great about life is that you're constantly starting over, all the time, and I love that."
Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Step-Up, 20 repetitions with each leg
Abdominal Crunch, 30 repetitions
Weight Training: Perform each exercise in order to complete a set. Leg exercises are performed with an 80 lbs. weighted barbell. No rest between exercises. Three sets total.
Split Squat, 10 repetitions per side
Calf Raise, 25 repetitions
Romanian Dead Lift, 15 repetitions
25m Walking Lunge
Abdominal Crunch, 50 repetitions
Have a Great 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!!
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!!
The Patriots, Seahawks and Packers are moving on in the NFL playoffs. I really don't support any of those teams, but I did pick two of them in my playoff bet. I have closed the gap to a 3-6 deficit. The one thing that I will say for sure is that I cannot see anyone beating the Seattle Seahawks. They just look bigger, nastier and faster than everyone else left in the playoffs. Certainly they are going to be very hard to beat at home.
Today's quote is from Dan Marino:
"Sure, the home field is an advantage, but so is having a lot of talent."
Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Abdominal Crunches, 100 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
25m Barbell Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
Standing Barbell Weighted Calf Raise, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus meximus)
Have a Great Day!!
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!!
Today is a big day for the Cleveland Browns and for Johnny "Johnny Football" Manziel. Johnny has made quite a name for himself in college football and certainly was deserving of winning the Heisman Trophy while at Texas A&M. But today he starts in the NFL for the first time and that is a big jump from playing in college. The question is whether Johnny or the Cincinnati defense he is playing against will be giving the "money" celebration at the end of the day?
Today's quote is from Johnny Manziel:
"For me, the NFL is the thing that's always been, kind of somewhat like the Heisman, it's been a dream as a kid to be able to have an opportunity to even be talked about being able to play in the NFL."
Workout: Legs
Warm-Up:
Prisoner Step-Ups, 20 repetitions
Squat Jumps, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Stiff Leg Deadlift, 3 sets 8-10 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
50m Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Superset:
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
I am sitting here watching the Tennessee Titans bring the defensive heat against the Pittsburgh Steelers. It is really unusual to see a graphic where the other team has five sacks and the Steelers have none?! Blitzing Ben Roethlisberger seems to be working, but you better get there or Big Ben will burn you.
We had a great leg workout today with three folks in the morning and I was able to go solo this evening for some back squats.
Today's quote is from Craig Ferguson:
"Anyone who's just driven 90 yards against huge men trying to kill them has earned the right to do jazz hands."
Workout: Legs
Morning Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris)
Barbell Split Squats, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 30 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Crab Walk with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
30" Box Jumps, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, biceps femoris, gastrocnemius, soleus)
Back Squats, 5 sets of 4-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches, 5 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!
