Great Having Students Here at the Base, Rain and Back Day!!

We had our two NOLS Southwest Outdoor Educator Courses arrive at the base today. They spent the day getting all of their clothing and equipment they needed for two weeks of backpacking. They bagged food, pulled the fuel they will need for their stoves and started to prepare classes that they will be teaching in the field. It was a busy day... in the rain. It rained all day here which was a great thing for our beautiful chunk of the Sonoran desert... though once again the desert dog was pissed off!

Today's quote is Henry Wadsworth Longfellow:

"The best thing one can do when it's raining is to let it rain."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each.
TRX Rows
Trunk Twists
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions to failure
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!!

Checking in After One Week and Lifting for the Back

I have gotten in a solid week of exercising after being gone for a month. Six consecutive days of weightlifting and tomorrow is an active rest day. The old body is expectedly sore and a little tired but overall everything is right on track. Today I was able to lift quite heavy and will enjoy my day off tomorrow.

The key to the success this week was proper pacing and adjusting exercises to avoid injury from jumping into things to quickly. An example: Today my hamstrings were still a bit tight and sore even after warming up. So, instead of doing heavy deadlifts I changed it up a bit and did heavy rack pulls.

Today's quote is from Ralph Waldo Emerson:

"Adopt the pace of nature: her secret is patience."

Weight Training: Back
Warm-Up:
Slow and Deep ("Ass to the grass"...) Air Squats, 30 repetitions
Torso Twists with a Lightweight Bar, 50 repetitions
TRX Rows, 30 repetitions

Lifting Routine: Three sets of 6-8 repetitions unless otherwise stated.
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Rows
Barbell Upright Rows
Weighted Sled Row (Think of this being a replacement for a seated cable row)
Heavy Rack Pulls, 3x5
Weighted Pull-Ups, 3x5
Hanging Knees to Elbows, 3x5

Have a Great Day!