Legs and Specific Muscles that are Targeted!

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!

Eating Bugs, Weight and Functional Training for the Legs

I wanted to take a moment and recognize a friend and co-instructor at NOLS who is trying to change our culture to make the world a better place for future generations. His name is Pat Crowley and he started Chapul Protein Bars. Pat is trying to get Americans to get over the "plate fright" of eating bugs and has made a really great and sustainable protein bar to meet that goal. I could explain it, or you could watch Pat explain it himself in this TED talk: Can Eating Insects Solve the Global Issues in an Ever-Changing World? Check it out!

Today's workout involved some classic weight training and an evening functional training session.

Workout: Legs
Warm-up:
Jump Rope, 100 repetitions
Weight Training:
Back Squats, 3 sets of 10 repetitions
GHD, 3 sets of 15 repetitions
Barbell Reverse Lunges, 3 sets of 10 repetitions
Weighted Calf Raises, 3 sets of 25 repetitions
Abdominal Crunches, 100 repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
Jump Rope, 100 repetitions
200 lb. Weighted Sled Drag, 50m
30" Box Jumps, 10 repetitions
350 lb. Weighted Sled Push, 50m
85 lb. in each hand Farmer's Carry, 100m

Have a Great Day!

Burritos, Miniature Golf and Leg Day

All of the in-town staff here at NOLS Southwest got together, went and got burritos and then went to Golf n' Stuff here is Tucson. It was a great time together before all of the craziness of the season starts once our students arrive. I played a round of miniature golf with three of my co-workers and it was a little bit dark and absolutely hilarious! Hopefully the rest of our fall season keep us laughing and having fun!

Today's quote is from Mark Twain:

"Golf is a good walk spoiled."

Workout: Legs

Warm-Up: Perform each exercise in order for one minute.

Jump Rope

Prisoner Step-Ups

Wall Sit

Weight Training:

Back Squats with Heavy Chains, 3 sets of 6-10 repetitions

Reverse Lunges with Weighted Barbell, 3 sets of 6-8 repetitions

Calf Raises with Weighted Barbell, 3 sets of 20-30 repetitions

GHD, 3 sets of 10-15 repetitions

25m Weighted Sled Push, 3 sets

Forearm Roll-Ups, 3 sets of 5 repetitions

Have a Great Day!

Quick Post About Leg 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!

Leg 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!