Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!

Week One in the Books and the Tuesday Workouts

NFL week one takeaways for me are as follows: 1) The Washington Redskins didn't look THAT BAD... but they still have PLENTY of time to really disappoint me. 2) After taking time off from football since February, I am again reminded at how brutal this sport is by the laundry list of terrible injuries suffered by some of the most amazing athletes on the planet (How 49ers quarterback Colin Kaepernick got up after being blown up by Vikings safety Harrison Smith I will never know?!) 3) The NFC East is up for grabs because each one of the teams looked pretty bad for one reason or another. For all of the hype, the Eagles were especially bad.

6 am Morning Workout:
Warm-Up:
Jumping Jacks, 1 minute
Shoulder Circles in each position
Metabolic Training:
3 rounds for time:
20 Hand Release Push-Ups
30 Sit-Ups
40 Air Squats
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Shoulder Girdle Stretches

Evening Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!

Sleeping Well, Shoulders and Triceps

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!!

Boston Strong Two Years Later, Shoulders and Triceps

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!!

Quick Shoulder and Triceps Post

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!!

Team Excellence, Shoulders and Triceps

Growing up in the Washington DC area, my family rooted for the University of Maryland in college basketball. Last night, I unfortunately watched the Maryland Women's Basketball Team get dismantled by the UCONN Women's team. There is no shame in that of course, the Huskies are the latest dynasty in women's basketball that for me started with Pat Summitt at Tennessee who won a total of eight national championships. This morning I heard on the radio that the UCONN women's starting five players scrimmage against eight defenders?! That is awesome! Gino Auriemma has developed a team that plays as a team... they understand what excellence is and demolish their opponent every time they step onto the court.

Today's quote is from Geno Auriemma:

“Monday we start the whole process over again; Monday, we start the chase – I call it the chase. Somebody sent me a pretty good Lombardi quote recently. It said, ‘Perfection is unattainable, but if you chase perfection you’ll catch excellence.’ So the chase starts, and some people just get tired of the chase. Some don’t even start the chase. Some start it, realize they can’t catch it and they just stop. What I’ve been trying to teach my players all along is that’s the fun part – knowing that you can’t get to that and you’re going as hard as you can to get there anyway.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Kneeling Diamond Push-Up
TRX Reverse Shoulder Fly
Heavy Rope Whip
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Weight Training:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Alternating Front Dumbbell Raise, 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)

Dumbbell Shoulder Shrug, 20 repetitions

(Primary muscles worked: Trapezius, rhomboids, levator scapulae)

Weighted Keg Push Press, 3 sets of maximum repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, intermedius, and medialis)
Axle Bar Skull Crusher, 3 sets of 8-12 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Spring Break, Shoulders and Triceps

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!

Final Four Still Intact and a Shoulder and Triceps Circuit

Sparty and Izzo are working well for me at this point. After knocking off Virginia they seem to have a very good chance of making it to the Final Four in the East. Hard to see anyone but Kentucky coming out of the Midwest. The West seems to be coming down to Wildcats versus Badgers. The South looks like Duke versus Gonzaga. But, the games have to be played!

We will have a bunch of people showing up to workout this evening so we are going to do a group circuit training.

Workout: Shoulder and Triceps.
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Diamond Push-Up
Dumbbell Side Raise
TRX Skull Crusher
Heavy Rope Whip
Front Plate Raise
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Sand Bag Push Press

Have a Great Day!!

Beer is Good, Shoulders and Triceps

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!!

It is Amazing How Productive You Can Be at 4am?! Shoulders and Triceps

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!!

NFL Free Agency, Shoulders and Triceps

NFL free agency is about to officially kick off. It is at this time of year that the two NFL teams that I like come through for me: The Washington Redskins always disappoint me and the Baltimore Ravens make smart moves. For some reason I remain loyal to the Redskins, but that loyalty has been teetering on the edge lately.

Today's quote comes from the South Park version of Daniel Snyder:

“We cannot give up, we have been through too much together. We have fought Eagle and Bear. And the Eagles only beat us by 3 points! … Don’t let them break you — don’t let them win!”

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Shoulder Circle, Side
Shoulder Circle, Front
Shoulder Circle, Overhead
TRX Triceps Extension
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 2-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
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)
One Arm Landmine Jammer, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Barbell Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Quick Shoulder and Triceps Post

We went to dinner with a group of friends tonight. It was a great time but it has gotten late so I am just going to quickly post this morning's workout.

Morning Circuit: Perform each exercise in order to complete a set. One minute break between sets, three sets total.
Seated Dumbbell Shoulder Press
Dumbbell Shoulder Shrug
Dumbbell Side Raise
Alternating Front Dumbbell Raise
Overhead Dumbbell Triceps Extension
Dumbbell Triceps Kickback
Diamond Triceps Push-Up

Have a Great Day!!

NFL Mourning, Shoulders and Triceps

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!!

Jury Duty, Shoulders and Triceps

Ah, jury duty. I got a summons to report tomorrow and looked tonight to see when I am supposed to be at the courthouse in the morning and I found that I have been rescheduled. I have been rescheduled for February 10th when I will be on contract to go paddle on the Rio Grande in southwest Texas until March 2nd. I have petitioned to be rescheduled or excused, but I have a funny feeling that I am going to get an unsympathetic e-mail response tomorrow. I am happy to serve on jury duty but not at the cost of missing a contract that represents 10% of my annual income. Unfortunately, $12.00 a day plus mileage will not make up for that either.

Today's quote is from Dave Barry:

"We operate under a jury system in this country, and as much as we complain about it, we have to admit that we know of no better system, except possibly flipping a coin."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets toral with no rest.
Jumping Jacks
Lightweight Side Dumbbell Raise
Lightweight Front Plate Raise
Abdominal Crunches
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Landmine Jammer 5 Press (5 one handed presses on each side and then 5 two-handed presses), 3 sets
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii, rectus abdominis)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Three Transitions, Yesterday's Shoulders and Triceps and a Three Mile Run

It was about as busy as it can get here at NOLS Southwest. We wrapped up our first ever Southwest Rock Climbing Course and transitioned both of our Southwest Outdoor Educator courses from their hiking sections to their climbing camps. It was about a 15 hour day for me today so I am just going to quickly post and hit the sack.

Yesterday's Workout: Shoulders and Triceps
Circuit Training: Perform each exercise in order to complete a set. Three sets total with a one minute break between sets.
Seated Dumbbell Shoulder Press, 10 repetitions
Dumbbell Side Raise, 10 repetitions
Alternating Front Dumbbell Raise, 10 repetitions
Dumbbell Shoulder Shrug, 15 repetitions
Overhead Dumbbell Triceps Extension, 10 repetitions
Diamond Triceps Push-Up, 20 repetitions

Today's Active Rest Day:
Three Mile Run

Have a Great Day!!

MLK, a Great Group of Students and a Shoulder and Triceps Circuit

Our 14 students on the NOLS Spring Semester in the Southwest have arrived and they seem to be a group of fine young people. They rolled in, got oriented to their 80-day course and began their Wilderness First-Aid Certification. They seem excited to be here and very inquisitive.

Today is the day that we honor the life of Martin Luther King, Jr. In a world where there is a lot of violence and anger, recognizing one who sought justice through non-violent means seems like a lesson that needs to be emphasized again and again and not forgotten. Some day we may actually live up to MLK's dream.

It was a later night for me at work so four of us did a 30-minute circuit training for shoulders and triceps.

Today's quote is from Martin Luther King, Jr.:

"The time is always right to do what is right."

Workout: Shoulders and Triceps
Circuit Training: Perform each exercise for one minute in order to complete a set. Three sets total with 15 seconds between each exercise and one minute rest between sets.
Heavy Rope Whip
Barbell Push Press
Dumbbell Side Raise
Front Plate Raise
Axle Bar Skull Crusher
Diamond Triceps Push-Up
Abdominal Crunches

Have a Great Day!!

Another Rainy Day in the Desert

It was another "cold" rainy "winter" day here in Tucson. I have to add the quotation marks when I use those words or I will hear it from all of the folks out there that are actually suffering through winter with real cold weather. The fact of the matter is that it was a beautiful day where we got much needed rain!

Today's quote is from Robert Frost:

"You can't get too much winter in the winter."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total with a one minute rest between sets.
Heavy Rope Whips
SISU Warhammer Swings
Ball Slams
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Barbell Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Busy Day and a Quick Post

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!!

Life is Tough for a Desert Dog, Shoulders and Triceps

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!

Shoulders and Triceps

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!!