Wow, today was quite a legal day! First, the Supreme Court of the United States finally decided that all of us are equal in the eyes of the law. Certainly a watershed moment, one that countless people have suffered for to finally see come to fruition. And in a much less dramatic moment, I am done with my jury duty and I am off the hook to go back here in Pima County for another two years!
Today's quote is from Barack Obama:
"I know a change for many of our LGBT brothers and sisters must have seemed so slow for so long. Real change is possible. Shifts in hearts and minds is possible. Sometimes there are days like this, when that slow, steady effort is rewarded with justice that arrives like a thunderbolt."
Workout: Legs
Warm-up:
Jumping Jack, 50 repetitions
Torso Twist, 25 repetitions
Barbell Good Morning, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Weighted Reverse Lunge, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 20 repetitions
Have a Great Day!!
Game five of the NBA Finals was close until the fourth quarter. The Cavaliers did a great job to double team Stephen Curry to get the ball out of his hands or make him take a crazy shot. The MVP however has the talent to either find the open man or make some unreal shot that has no business being taken, much less made. At some point, one of the Cleveland Cavaliers is going to have step up to help "The King" out. I will say that I have no idea why Timofey Mozgov only played nine minutes in game five after scoring 28 points in game four? Who knows how these things are decided?! I do know that basketball is a team sport and last time I checked, LeBron is still one person.
Today's quote is from Babe Ruth:
"The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."
Workout: Heavy Full Body Day
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Crunch
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Back Squat, 4 sets of 4 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions
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!!
It is sometimes hard for me to grasp that in a year I will be moving on to the next part of my life, potentially away from NOLS. We will see where residency takes us, but it is pretty likely that we will not be staying in Arizona. I for one get excited about change... I am just surprised at the speed that it is coming!
Today's quote is from Donald Fagen:
"When you get a groove going, time flies."
Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Weight Training: 90 seconds between each of the following sets
Front Squat, 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, lateralis and gluteus maximus)
One Arm Dumbbell Bent Over Row, 4 sets of 4-6 repetitions
(Primary muscles worked: Latissimus dorsi)
Stiff Legged Deadlift, 4 sets of 6-8 repetitions
(Primary muscles worked: Erectus spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 6-8 repetitions
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus medialis, intermedius and lateralis)
Barbell Hip Thrust, 4 sets of 10 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wrist Roll-Up, 4 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
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!
For some sick and twisted reason, the folks here come out of the woodwork on leg day. While exercising after work this evening, two of my regular workout partners complained that I never mention them in the blog. Tonight I therefore feel obligated to share a bit about them.
There is Lindsay who currently is a mountain biker but has pursued many athletic endeavors in her life including being a very talented Division I collegiate soccer player. Lindsay is the creator of what we refer to as "The Hooch Mix": A random collection of music from current pop tunes to rap music from the 80s. This music seems to make Lindsay happy so we allow it... we have however had to veto a few of the songs on "The Hooch Mix".
Graham was complaining about not being mentioned in the blog and especially not seeing any mention of his personal best bench press from last week. Graham apparently had a talent for road cycling at an early age but has since moved on to other things. The cycling career did leave Graham with one impressive physical attribute: Graham has the tightest hamstrings of any human being on the planet. This is a source of occasional pain but almost constant humor.
Finally, Sydney came out and lifted today. Sydney is a climber and mountaineer by trade (The latter of course explains why she is okay suffering through leg workouts). Besides languishing in the sand dragging a heavy sled, Syd is probably the biggest supporter of "The Hooch Mix" encouraging us to learn the "Soulja Boy" dance for Lindsay.
They are all great co-workers, good friends and loyal workout partners. Despite the bad music and almost constant heckling, they continue to show up and work hard.
Today's quote is from Tommy Lasorda:
"You give loyalty, you'll get it back. You give love, you'll get it back."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Prisoner Step-Up
Air Squat
Abdominal Crunches
Weight Training:
Back Squat with Heavy Chains, 4 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlift, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Standing Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, gluteus maximus)
Have a Great Day!
It is amazing to me that people earn money trying to tell us how games are going to go in the NFL. The Kansas City Chiefs (who beat the hell out of the New England Patriots...) went in to face the 0-10 Oakland Raiders and lost. There is so much parity within this sport that it cracks me up when "NFL insiders" decide who is going to win or lose from week to week.
My favorite part of the game was when the Raiders sacked Alex Smith, thought they had won the game with 30 seconds still on the clock. The Raiders had to burn a timeout because they were celebrating in the Chiefs' backfield and were offsides as the Chiefs went to snap the ball on another play, stopping the clock. Even when on the verge of victory the Raiders tried to shoot themselves in the foot.
Today's quote is from Jim Otto:
"If something is said about the Raiders, I'm ready to go to war."
Workout: Legs
Morning Session:
Warm-Up:
100m High Leg Kick
100m High Knee March
Squat Jumps, 20 repetitions
Weight Training:
Weighted Step-Ups, 3 sets of 8-10 repetitions
(Primary muscles worked: Gluteus maximus, rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
25m Side Step with Resistance Band (I have been calling these crab walks... really they are a side step), 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Step-Ups, 30 repetitions
Weight Training:
Back Squats with Chains, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff-Leg Deadlifts, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Palmaris longus, flexor carpi ulnaris, flexor carpi radialis)
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!
I often joke that in my small family of three (My partner Rebecca, dog Ocho and myself...) that I am the least intelligent member of the family. The dog is a genius and Rebecca is deep into medical school. Not that I am some kind of idiot, they are just brilliant.
I am preparing for my personal trainer certification and memorizing names of muscles, what joints they move and what exercises are used to work those muscles. Rebecca made the point that since I am already blogging workouts, why not add in the muscles worked in here to help with that! Like I said, brilliant.
Today's quote is from W.C. Fields:
"If you can't dazzle them with brilliance, baffle them with bull."
Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 25 repetitions
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Back Squats with Heavy Chains, 3 sets of 6-10 repetitions
(Primary muscles worked:Gluteus maximus, rectus femoris, vastus lateralis, vastus intermedialis, vastus medialis, semitendinosus, semimembranosus, biceps femoris long head and short head)
Stiff Leg Deadlifts, 3 sets of 6-10 repetitions
(Primary muscles worked: Semitendinosus, semimembranosus, biceps femoris long head and short head)
25m Weighted Sled Push (525lbs.), 3 sets
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, vastus intermedialis, vastus medialis)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Afternoon:
3 Mile Run
Have a Great Day!
A good friend of mine texted me yesterday and said that he wanted to bring his sister over to workout. His sister is from Brooklyn and was visiting Tucson so they both came over along with my buddy's wife. I told him that I would throw together and evening circuit for leg day that would be a little over 25 minutes long.
Generally speaking I make my circuits in a way that folks can challenge themselves as much or as little as they want. An example would be walking lunges. You can do bodyweight walking lunges for one minute during the circuit or you can grab a couple of kettlebells and add 70 pounds to those lunges. The goal for me is for people to feel like they have had a good workout and are excited to come back again in the future. When the circuit was done this evening we were all tired from the exertion but my buddy's sister paid me the highest of compliments by simply saying, "That was really fun!"
Today's quote is from Michael Jordan:
"Just play. Have fun. Enjoy the game."
Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 20 repetitions
Air Squats, 25 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
Barbell Walking Lunges, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 repetitions
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
GHD, 3 sets of 10 repetitions
Evening Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Lateral Shuttle Run
Walking Lunges
Standing Calf Raises
Prisoner Step-Ups
Abdominal Crunches
Goblet Squats
Stiff Leg Deadlifts
Have a Great Day!
I received a great gift from the past today: A 12-pound anvil from a Canadian Tire in Whitehorse, Yukon Territory. It is a long story, too long for me to post. But it is fantastic to remember good times and practical jokes from close friends over the years. I will hang on to the anvil for now for all of the great memories that it stirs up. But, eventually the anvil will have to be passed on again to one of the culprits to keep the story alive!
Today's quote is from Aristotle:
"The gods too are fond of a joke."
Workout: Legs
Morning Circuit: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Prisoner Step-Ups
Barbell Reverse Lunges
Goblet Squats
Calf Raises
Abdominal Crunches
Stiff Leg Deadlifts
Evening Session:
Superset:
100m 85lb. Log Carry, 100m 100lb. Keg Carry, 50m 200lb. Weighted Sled Drag, 3 sets
Back Squats with Heavy Chains, 3 sets of 6-10 repetitions
Have a Great Day!
I had lots of my co-workers rolling in from all over the western United States today as we get ready to start our fall season. After a summer of adventures everyone had great stories to share and it was awesome to catch up. It did however delay my post tonight so I will keep this one brief. Straight to the workout!
Workout: Legs
Warm-Up: Do each exercise in order for one minute to complete a set. Three sets total with no rest.
Jump Rope
Prisoner Step-Ups
Abdominal Crunches
Weight Training:
Front Squats, 3 sets of 2-6 repetitions
25m Barbell Walking Lunges, 3 sets
Standing Weighted Calf Raises, 3 sets of 30 repetitions
GHD, 3 sets of 10-15 repetitions
Stiff Leg Deadlifts, 3 sets of 6-8 repetitions
Forearm Wrist Roll-Ups, 3 sets of 5 repetitions
Have a Great Day!
I watched the Redskins play the Ravens tonight in pre-season football. RGIII once again seemed to under perform when in the game. My problem with RGIII is that he had his "brand" going before he ever did anything on the field in the NFL. I have seen him in ads for Adidas, Subway and Gatorade. All of that money and publicity and he has not done anything on the field.
Tonight, back-up quarterback Kirk Cousins outplayed RGIII in the second half of the game. I would just like to see athletes get out on the field, win games, make a name for themselves professionally and then work on their brand. Greed is very powerful.
Tonight's quote is from Charles Kuralt:
"There are a lot of people who are doing wonderful things, quietly, with no motive of greed, or hostility toward other people, or delusions of superiority."
Weight Training: Legs
Back Squat, 5x5
Weighted Calf Raises, 3 sets of 20 repetitions
Stiff Leg Dead Lifts, 3 sets of 6-8 repetitions
GHD, 3 sets of 20 repetitions
Reverse Barbell Lunges, 3 sets of 6-8 repetitions
Have a Great Day!
There is something about leg workouts. The rest of the week seems like a piece of cake after you have completed a tough leg day. My legs may feel like they are on fire, but I guarantee a good night's sleep!
Today's quote is from Tre Cool:
"I caught on fire twice on the stage. I was promptly put out. It was just my leg."
Workout: Legs
Warm-Up:
HIIT Spin Bike Workout, 20 minutes
25m Walking Lunges, 3 sets
Prisoner Step-Ups, 3 sets of 20 repetitions
Weight Training: 3 sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 25 repetitions
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions
Have a Great Day!
This week San Antonio Spurs' coach Gregg Popovich made news again for all the right reasons. "Pop" hired Becky Hammon as an assistant coach for the NBA champions. Hammon is a six time WNBA All-Star and was voted one of the top 15 players in WNBA history. In July 2013 Hammon blew out her ACL and during her rehab she attended Spurs practices, meetings, games and was often asked her opinion by the head coach. In the end Popovich hired the best person for the job stating, "I'm confident her basketball IQ, work ethic and interpersonal skills will be a great benefit to the Spurs." This made Hammon the first full-time female coach in NBA history.
Today's quote is from Becky Hammon:
"I'll be doing the same thing all the other assistants will be doing."
Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Step-ups, 10 repetitions per leg
30" Box Jumps, 10 repetitions
Back Squats with Heavy Chains, 10 repetitions
Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Front Squats
Reverse Lunges with Weighted Barbell
GHD
Stiff Leg Deadlifts
Standing Calf Raises with Weighted Barbell, three sets of 50 repetitions per set.
Superset 25m 130lb. Weighted Sled Drag and 25m 300lb. Weighted Sled Push, 3 sets.
Have a Great Day!
What a day in the desert! Made some great pulled pork, got some painting done in the bathroom here and landed 10- 45 lb. plates off Craigslist for $200! Win, win, win!
I woke up and my entire upper body was a good muscular sore from the last few days of returning to training. I crushed my legs today with a pretty balanced workout. The session was a good mixture of isolation work, complex compound exercises and explosive bodyweight additions. Now if I can just get up the hill to breakfast tomorrow....
Today's quote is from Abraham Lincoln:
"How many legs does a dog have if you call the tail a leg? Four. Calling a tail a leg doesn't make it a leg."
Afternoon Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Jump Rope, 100 repetitions or 50 double-unders
30" Box Jumps, 10 repetitions
Weight Training: 3 sets of each exercise unless otherwise stated.
Stiff Leg Deadlifts
Back Squats
25m Barbell Walking Lunges
Barbell Reverse Lunges
GHD
Weighted Calf Raises
25m 290 lb.Weighted Sled Push, 5 sets
25m Crab Walk with Resistance Band
Crunches, 100 repetitions
Have a Great Day!
It is that time of year again. As soon as I complete a work out here in Tucson I go straight from the workout into the pool. It immediately cools me off and I really think that it helps my recovery.
Lots of people cleaning out cars and then packing up their lives to head to summer destinations. Many are headed to the NOLS "mothership" in Lander, Wyoming to work in the Wind River mountains. A few are headed to Alaska, the Teton Valley of Idaho or up to the San Juan Islands off the coast of Washington. It is always nice when folks depart and the place gets quiet. It is also nice when everyone returns from their summer with stories about their adventures.
Today's quote is actually line from a song by the Dropkick Murphys, My Hero for all of my friends that are headed out:
"May the spirits all be with you
May the Devil turn his back
When the day is at its darkest
And anxiety attacks
Call on me to see you through it
Call on me to be your guide
I'll be there, son, when you need me
I'll be standing by your side..."
Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Heavy Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer
Evening Circuit: (Each exercise done in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions or 50 double unders
30m Weighted Sled Drag, 170lb. sled
100m Weighted Keg Carry, 100lb. keg
30" Box Jump, 5 repetitions
Evening Weight Training:
Back Squats with Heavy Chains
