I really dislike the New England Patriots. However, every year for the NFL playoffs Rebecca and I have a bet: Whoever picks the most winning teams throughout the playoffs gets dinner of their choice made for them. Whoever picks the Superbowl winner gets to pick the dessert. Sooooo... though I really don't like the Pats it is really hard to pick against them at home.
We busted out a classic shoulder and triceps dumbbell workout today.
Workout:
Warm-Up:
Heavy Rope Whip, Exercise for one minute, and then rest for one minute to complete a set. Three sets total.
Weight Training:
Seated Overhead Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
Triceps Dip, 3 sets of maximum repetitions
Have a Great 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!!
Man, there is no way I could do fantasy football. I could never have any players on my team that are of any quality from the NFC East or the New England Patriots. No Romo, Brady, Gronk, Dez, O'dell Beckham Jr., Jason Whitten... I would get massacred every week just because I cannot stand certain teams. The other thing I cannot figure out is why there is a controversy around having two quarterbacks that could start for a team, but running backs are just fine?! Alfred Morris and Matt Jones are clearly going to be sharing time in the 'Skins backfield (those that took Alfred for fantasy football are probably pissed...) and that is okay.... but Cousins and RGIII? WHOA! Drama!
Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Front Plate Raise
Barbell Thrusters
Hand Release Push-Ups
AbMat Sit-Ups
Dumbbell Side Raise
Rotational Wall Ball Toss
Evening Weight Training:
Clean & Jerk, 5 sets of 1-5 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Push Press from the Rack, 5 sets of 1-5 repetitions
Medicine Ball Push-up, 3 sets of 15 repetitions
Captains of Crush Grip Trainers after each of the above sets, 15 repetitions per hand
Have a Great Day!!
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!!
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!!
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!!
The whole idea of doing a total number of repetitions versus a number of sets with a designated number of repetitions has proven to be very challenging. It has been good to mix up our routine and push ourselves. The added bonus is that I have been sleeping like a log!
Today's quote is from Leonardo da Vinci:
"A well-spent day brings happy sleep."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jumping Jack
Triceps Push-Up
Bicycle Abdominal Crunches
Weight Training:
Landmine Jammer (Each side then two handed), 60 repetitions
(Primary muscles worked: Anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Five sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
AbMat Abdominal Crunch, 20 repetitions
(Primary muscles worked: Rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Medicine Ball Push-Up, 20 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
Dumbbell Triceps Kickback, 20 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 15 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
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!!
Another big day at work and a later night workout sooooo... just a quick post. I will try to do a better job tomorrow.
Workout: Shoulders and Triceps
Warm-Up:
Heavy Rope Whip, one minute followed by one minute rest. Five sets total.
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Barbell Shoulder Shrug, 5 sets of 10-15 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Overhead Dumbbell Triceps Extension, 10-12 repetitions
Medicine Ball Triceps Push-Up, maximum repetitions to failure
Have a Great Day!!
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
TRX Reverse Fly
Heavy Rope Whip
Kneeling Diamond Push-Up
Abdominal Bicycle Crunch
Weight Training:
Barbell Push Press, 5 sets of 2-10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Medicine Ball Triceps Push-Up, 3 sets of maximum repetitions
Have a Great Day!!
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 fantastic that I live in a community where people are very creative and overachieving. There is a NOLS and WMI instructor here that among all of his other talents has decided that in the future he would like to start a brewery: High Alpine Brewing. He will brew a new recipe and we will get an inexpensive growler of tasty beer. The bonus is also that we know exactly what has gone into the making of the beer and we are supporting a guy that is learning and building for his future career. Win win.
Today's quote is from Plato:
"He was a wise man who invented beer."
Early Afternoon Session:
Spin Bike HIIT, 30 minutes
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Sand Bag Push Press
Bicycle Abdominal Crunch
Heavy Rope Whip
Seated Wall Ball Toss
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Diamond Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Kick Back, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
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!!
Today is a day that I dread a little bit each year: The day that the NFL season ends. It has been an incredibly bad year for the NFL between the domestic abuse involving Ray Rice and Adrian Peterson, Colts owner Jim Irsay getting busted with a bag full of prescription drugs in his car, owner Dan Snyder and the Redskins' racist name that he refuses to change and of course Deflate-Gate. Still, after all of that crap... I will miss the NFL. At least 'til August when it starts all over again.
Today's quote is from Superbowl XLIX MVP Tom Brady:
"Football is unconditional love."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest.
Jump Rope
Abdominal Crunch
Heavy Rope Whip
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Shoulder Shrug, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Super Set:
Dumbbell Overhead Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii)
85 lbs. Log Toss for Distance, 3
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Have a Great Day!!
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!!
It has rained everyday in the Washington DC area since we arrived three days ago. It doesn't really bother me that much, but when you are a desert dog it isn't easy. We found Ocho in the desert and he has lived in the desert for all of his life. We do make forays to other climates like our holidays in DC, but for the most part he has been used to the desert. When most of your day is spent laying in the driveway, watching for intruders and enjoying 350 days of sun a year, three days of rain is a big deal. It will be nice when the Och can get even a glimpse of the sun again.
Today's quote is from Henry Wadsworth Longfellow:
"Into each life some rain must fall."
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 30 repetitions in each direction out to the side, in front and overhead
Weight Training:
Dumbbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Dumbbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Diamond Triceps Push-Up, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
I am going to run around and get things ready to go for the drive east. With that said I will just post the daily workout and get to it.
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 15 repetitions in each direction to the front, overhead and to the side
Abdominal Crunches, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Dumbbell Side Raise, 3 sets of 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Triceps Dumbbell Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Wrist Curls, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Today I am going to make a quick post and just line out the workout for the day. Doing a bit of running around taking care of the facility: Cleaning, recycling, taking care of the compost. Just doing my part to keep things from falling apart while everyone else is away.
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 150 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10
(Primary muscles worked: Lateral deltoids, supraspinatus, tapezius)
Alternating Front Dumbbell Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Superset:
Overhead Dumbbell Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Barbell Push Press, 5 sets of 2-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae
Have a Great Day!!
The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.
After spending a great weekend with friends back east I am back to the daily exercise.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Have a Great Day!
I spent the morning recovering from the food coma of the Thanksgiving Day feast. I definitely ate for "Daily Gains" yesterday, as we say around here. Today, I am hunkering down, studying and lifting in the afternoon. I am definitely avoiding the insanity that is "Black Friday". Maybe part of it is that we live in such a small space and do not have room to store stuff. Maybe part of it is that we share a common, communal space here at NOLS Southwest and we really do not NEED anything. Either way, there has never been a draw big enough for me to wade into the consumerism melee of shopping the day after Thanksgiving. Good luck to those who do!
Today's quote is anonymous but quite funny:
"Black Friday: Because only in America, people trample others for sales exactly one day after being thankful for what they already have."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No break between sets.
TRX Reverse Flies
Diamond Push-Ups
Abdominal Crunches
Heavy Rope Whips
Weight Training:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Superset:
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Shoulder Shrugs, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
