So, after the incredible tragedy of the worst gun related massacre in U.S. history, Marco Rubio made a statement that proved to me a couple of things: 1) He is a coward that is afraid to take on the NRA and 2) He is an idiot. After this shooting in an Orlando based night club that killed FIFTY people, Rubio says that it is more important to focus on the radicalization of the shooter and not to focus on the fact that he was able to purchase the firearms. Of course this is Rubio's stance. Is it problematic that there was a possibility this crazy person was radicalized by ISIS half a world away? Sure. However, the real problem that Senator Rubio failed to mention (conveniently...) is that there is a piece of legislation held up by the dysfunction in Congress that would keep people who are on the government's terrorist watch list from purchasing firearms. Not to mention, that if there were reasonable gun control laws in this country, one's where a person cannot purchase military style weapons meant only to kill people, a massacre on this scale would be damn near impossible. Idiot. And I am now off my soapbox. I am just tired of watching these tragedies over and over again with our "leaders" doing NOTHING.
Warm-Up: Complete each exercise in order to complete a round. Three rounds at a warm-up pace, no rest between exercises.
Ball Slam, 10 repetitions
Barbell Good Morning, 15 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 2-3 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
15' Rope Climb, 5 repetitions
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift
Have a Great Day!!
I will try to do more tomorrow with the blog post. Tonight I will just post the workout.
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jump Rope
Kettlebell Swing
AbMat Sit-Up
Strength Training:
Sumo Deadlift, 7 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
Cool Down:
Trunk Twist with PVC Pipe
Jog, 400m
Have a Nice Day!!
I asked my buddy who is a Duke fan who he was pulling for in the ACC Championship Game: UVA or UNC?! I knew exactly what his answer would be... "UVA. I hate them less."
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest.
Jumping Jack
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets 1-5 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 5 sets 4-8 repetitions
Dumbbell Pullover, 3 sets 5-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Cannonball Pull-Up, maximum repetitions
AbMat Sit-Up, 30 repetitions
Have a Great Day!!
We had a rare Friday day off here in Tucson so folks scattered to the winds for their three day weekend. That left me to workout on a back day all by my lonesome.... and it was a great workout. I busted out the new wireless earbuds that I got, cranked up some motivational tunes (my recent favorite is "Undeniable" by Donnie Daydream featuring Richie Sosa) and moved some heavy weights. Lifting solo I move quickly from one exercise to the next and get a great workout!
Workout:
Warm-Up:
Jumping Jack, 100 repetitions
AbMat Sit-Up, 100 repetitions
Weight Training:
Upright Barbell Row, 5 sets of 8-10 repetitions
CannonBall Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Sumo Deadlift, 5 sets of 1-5 repetitions
Have a Great Day!!
In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!"
Warm-Up:
Ball Slams, 5 sets of 1 minute each. One minute rest between sets.
Hanging Knees to Chest, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform
50m Weighted Keg Carry
50m Cannonball Farmer's Carry
Have a Great Day!
Yesterday's Michigan loss to Michigan State was the worst loss I have seen in college football. The Auburn return of a missed field goal to beat Alabama in the Iron Bowl was bad... but it felt good to watch Saban's jaw hit the turf. Yesterday was just ugly and sad... unless you are a Spartan's fan.
Warm-Up:
400m Jog
Hanging Knees to Chest, 15 repetitions
Air Squat with one second stall at the bottom, 20 repetitions
Hamstring Stretch
Strength Training:
Sumo Deadlift, 5 sets of 3 repetitions. Two minute rest between sets.
Metabolic Conditioning: 3 Rounds for Time
SISU Warhammer Swing, 10 repetitions per side
Tire Flip, 3 repetitions
100m Cannonball Farmer's Carry
Cool-Down:
200m Walk
Mobility:
PVC Trunk Twist
Hamstring Stretch
Have a Great Day!!
I had a very busy day at work today, so I am going to just do a quick post and hit the hay.
Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
Bicycle Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift, 5 sets of 1-3 repetitions
Have a Great Day!!
And just when you think the #1 seeds are going to steamroll everyone, along comes the Wolf Pack of North Carolina State! Villanova rolled easily in the second round and may have been set up for a loss, but they should have known to be wary of NC State. The Wolf Pack had a huge comeback in the second round versus LSU. Regardless, I had Villanova winning which is why this tournament is so exciting.
Today's quote is from Wilt Chamberlain:
"Everybody pulls for David, nobody roots for Goliath."
Workout: Back
Early Afternoon Routine:
HIIT Spin Bike, 30 minutes
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
Air Squat
Barbell Good Morning
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids, teres minor)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, rectus abdominis)
100m Farmer's Carry, 3
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, erector spinae)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!!
I wrapped up my time in the field with a day off before stepping back into front country mode and working in the office again. Tomorrow I begin briefing the NOLS Semester on the Borders for the Southwest portion of their course. It is a bit strange because I have put my river gear away and will not need it again until next fall. This will be one of the longest breaks between field contracts that I have had in my NOLS career: I have chosen to stay at home and support Rebecca this summer while she continues the odyssey of medical school.
Today's quote is from Patrick Warburton:
"I have a family to support. And I'm not always going to be doing exactly what I want to do."
Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Abdominal Crunch
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Row, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked: Internal and external obliques)
Sumo Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Iliocostalis, longissimus, spinalis, and biceps femoris)
Have a Great Day!
This weekend our two Southwest Outdoor Educator Courses wrap-up so as a base we got today off from work. It is very easy when working for NOLS to forget what day of the week it is. When I am in the field I don't even try. It is a great day though to get studying in, laundry done and to get in a strong back workout.
Today's quote is from Anna Paquin:
"If I don't do laundry today, I'm gonna have to buy new clothes tomorrow."
Workout: Back
Morning routine:
HIIT Spin Bike Routine, 45 minutes
Afternoon Routine:
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Barbell Good Morning
Trunk Twists
Step-Ups
Abdominal Crunches
Weight Training:
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group: Spinalis, logissimus, iliocostalis, and biceps femoris)
Fat Grip Dumbbell Snatch, 5 sets of 3-5 repetitions
(Primary muscles worked: Upper and lower trapezius, rhomboids, deltoids, infraspinatus, teres minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Weighted Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine Torso Twist, 3 sets of 6-10 repetitions
(Primary muscles worked: Internal and external obliques)
Have a Great Day!!
Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day!
With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.
Today's quote is from Dick Butkus:
"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."
Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)
Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
Another hot and humid day here in Tucson. The monsoon storms keep rolling in each afternoon which keeps the temperature from going triple digits on us and provides this whole place with the little water it needs. With that said, I would rather have the 100s with no humidity!
I mixed up the back exercises today with lots of pull-ups and a series of Atlas stone lifts.
Today's quote is from Henry Rollins:
"August brings into sharp focus and a furious boil everything I have been listening to in the late spring and summer."
Workout: Back
Warm-Up:
TRX Rows, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlifts
Weighted Close Grip Pull-Ups
Wide Grip Pull-Ups
Barbell Upright Rows
Bent Over One Arm Dumbbell Rows
Atlas Stone Lifts onto a 48" Platform
Have a Great Day!
If you follow this blog you will see that I try to do different variants of similar exercises. Take rows for example: One armed dumbbell rows, up right barbell rows and landmine rows. I think it is a good thing to work muscle groups with a variety of exercises. This not only keeps me from getting mentally bored but it also keeps my muscles from getting used to one workout routine. By constantly changing parts of my workouts and their intensity my body is more likely to change for the better. Today I added in fat bar wide grip pull-ups, a weighted keg lift onto a platform and sumo deadlifts!
Today's quote is from Steve Jobs:
"For the last 33 years I have looked in the mirror every morning and asked myself: 'If today were the last day of my life, would I want to do what I am about to do today?' And whenever the answer has been 'No' for too many days in a row, I know I need to change something."
Morning Lifting Routine: Back
Dumbbell Pullovers
One Arm Bent Over Dumbbell Rows
Superset: Pull-ups, TRX Rows, Upright Barbell Rows
Captains of Crush Grip Trainers
Evening Circuit: (Do each exercise in order to complete a set. Three sets total. One minute rest between sets.)
Fat Bar Wide Grip Pull-Ups, maximum repetitions
Kettle Bell Swings, 20 repetitions
Fat Grip Dumbbell Snatches, 5 repetitions per side
Weighted Keg to 48" Platform, 5 repetitions
Evening Lifting Routine:
Landmine Rows, 3 sets
Sumo Deadlifts, 3 sets
Have a Great Day!
