Quick Workout Post

Busy day today. Just going to post the daily workout.

Warm-Up: Perform each exercise in order for one minute to complete a set. two sets total. No rest between sets.
Jump Rope
Hand Release Push-Up
Abmat Sit-Up
Weight Training:
Bench Press, 5 sets of 5 repetitions
Reverse Grip Axle Curl, 3 sets of 8-10 repetitions
Weighted Dip (Bodyweight +25 lbs.), 3 sets of maximum repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Dumbbell Fly, 10 repetitions
Barbell Wrist Curl, 15 repetitions

Have a Great Day!!

The Fastest College Mile, a Real Team Player and the Workout

I heard a great story today about Izaic Yorks of the University of Washington who ran the fastest mile by a college athlete ever: 3:53?! As crazy fast as that is, he will not be competing in the individual mile at the NCAA championships this weekend. You see, Yorks committed to running in the Distance Medley Relay (DMR) with his teammates. If Yorks ran the individual mile, he would need to run a preliminary qualifying round prior to the DMR and that would jeopardize his teams chances at winning a national title. When asked by his coach if he wanted to compete in the individual race Yorks responded, "I was just, no way. I want to do the DMR. That is what I told these guys I would do. And I am gonna stick to that word." Awesome.

Warm-Up:
1000m Row
Weight Training:
Bench Press, 5 sets 2-10 repetitions
Chin-Up, 5 sets of maximum repetitions
Dumbbell Fly, 5 sets of 10 repetitions
EZ Bar Curl, 3 sets of 8-10 repetitions
Super Set: Perform the following two exercises in order to complete a set. Five sets total. No rest between exercises.
Weighted Dip (Bodyweight +35lbs.), maximum repetitions
AbMat Sit-Up, 25 repetitions

Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets

Have a Great Day!!

First Workout of the New Year!

We are back at it again in Tucson. Today was the first day of weight training in the new year! We are going with a lower weight and higher repetitions for the first week to get back into the routine without killing ourselves. I hope that 2016 brings everyone good health and happiness!

Morning Workout:
Rowing Machine, 30 minutes

Evening Weight Training:
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Push-Up
AbMat Sit-Up

Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of 8-10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions with each hand between each of the above sets.

Have a Great Day!!

Are You Ready For Some Football?! Workout of the Day!

Tonight is a big game in the AFC with the Pats playing the Bills. The Baltimore Ravens seem to have made a deal with the devil a few years back to win the Superbowl and now it is time for payback: Flacco tears his ACL and MCL and Forsett breaks his arm. Season done. At this point in the season it is often the team that is the least injured that will go all the way.

Warm-Up: Perform each exercise in order to complete a set. 4 sets total. No rest between sets.
400m Run
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions

Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions
Weighted Dip Bodyweight +35lbs., 5 sets maximum repetitions
Fat Grip Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions

Have a Great Day!!

Quick Chest, Biceps and Forearm Post

Great busy day off here at NOLS Southwest so I am just going to post the weight training we did this evening.

Weight Training: Chest, Biceps and Forearms
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curls, 3 sets of 10 repetitions
Weighted Dips Body weight +50 lbs., 5 sets of 6-8 repetitions
Dumbbell Concentration Biceps Curls, 3 sets of 10 repetitions
Inclined Bench Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets

Have a Great Day!!

Rafael Nadal: The Old Young Guy! Full Body Workout!

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!!

Beautiful Tucson and Strongman Saturday

Today it is supposed to be a high of 79 degrees fahrenheit in Tucson with crystal clear blue skies and no humidity to speak of. It is days like today that you love this place... next weekend it will be over 100 degrees! That is what summer is like here....

Today's quote is from Russell Baker:

"Ah, summer, what power you have to make us suffer and like it."

Workout: Full Body
Warm-Up:
Spin Bike, 10 minutes
SISU Warhammer Swing, 15 repetitions per side
Weight Training: 90 seconds rest between sets.
Atlas Stone Lift to 48" Platform, 4 sets of 1 repetition
(Primary muscles worked: Erector spinae group, biceps femoris)
Tire Flip, 4 sets of 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, intermedius and medialis)
100m Farmer's Carry, 4 sets
(Primary muscles worked: Full body but a lot of flexor carpi radialis, ulnaris and trapezius)
Weighted Dip (Bodyweight +50lbs.), 4 sets of 5 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major, triceps brachii)
25m Weighted Sled Push, 4 sets
(Primary muscles worked: Rectus femoris)
100lbs. Weighted Keg Overhead Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids)

Have a Great Day!!

Pushing Things in a New Way, Chest and Biceps

Today we are going to mix up our routine a little bit by simply shifting the way we look at our training routine. We will do a warm-up, that won't change. The change will come when we break the sets and repetitions model. On a typical day we would put a prescribed weight on the bar for bench press and do something along the lines of five sets of five repetitions. Today, we are going to do a lot of our typical exercises but get rid of the sets. Instead of doing five sets of five we are simply going to do a total number of repetitions, in this case 30. We may end up doing a set of six or seven and then need to break. That set may be followed by four or five repetitions. There will be no prescribed number, but you you will finish when you complete those 30 total repetitions. More pushing, more power, more physicality.

Today's quote is from Gregg Popovich:

"No physicality, no win."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Ball Slam
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Typical 5x5 Weight, 30 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Push-Up, 60 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Axle Bar Bicep Curls, 60 total repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 55 total repetitions per side
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers, 15 repetitions per side between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Wrapping Up a Semester, Chest and Biceps

The NOLS Spring Semester in the Southwest heads back today after completing the independent student expedition portion of their course. It will be great to see these students again and reflect on how far they have come from their beginning in mid-January. A new set of wilderness stewards turned loose on the world. A new set of students that have experienced places that need their protection. If you waited around long enough, one or two may show up here in a few years to be NOLS Instructors themselves. That is the impact that Wilderness can have on unplugged people.

Today's quote is from Will Wright:

"I find it refreshing to unplug from it for a while. You kind of forget how deeply you get embedded in it."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total. No break between exercises. One minute break between sets.
Weighted Dip (body weight +35 lbs.), maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up (body weight +50 lbs.), 15 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Axle Bar Curl, 5 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Fat Grip Dumbbell Hammer Curls,  5 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers between each of the above sets, 15 repetitions each
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Doing the Things That Need to be Done, Chest and Biceps

I have decided the type of people that I like most in the world: I like people that see the things that need to be done and they do them. They take initiative, they work hard and they do the job, no matter what it is... to move things forward.

Today's quote is from Walt Disney:

"The way to get started is to quit talking and begin doing."

Workout: Chest and Biceps
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 4-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, 5 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:  Perform each exercise to complete a set. Three sets total.
Axle Bar 21 Curl
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Tomorrow's Workout Today: Chest and Biceps

I may end up making a couple of posts tomorrow. I am getting up and lifting with my co-worker and buddy who has to take off and do a drive tomorrow to take a course into the field. We will do the following workout early in the morning. In the afternoon I may end up leading another workout with other folks in the evening.... we will see.

Workout: Chest and Biceps
Warm-Up:
Push-Up, 1 set of 20 repetitions
Weight Training: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Axle Bar Curl, 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, Maximum repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

And then there was the afternoon session. Tomorrow I drive to drop our NOLS Southwest Semester group off on the final leg of their journey. Shortly after that I pick up our NOLS Semester on the Borders and take them to their climbing camp. Big day of driving, cleaning and debriefing.

So tomorrow will be a day off and there will be no post. Tonight I worked out with three folks and we had a good lifting session.

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
TRX Biceps Curl
Bicycle Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Super Set: Perform three sets of each exercise.
Axle Bar Curls, 10-12 repetitions
Dumbbell Hammer Curls, 10 repetitions

Between each of the above sets complete a set of Captains of Crush grip trainers.

Now, Really Have a Nice Day!!

Inside Out, Chest and Arms

In a couple of very surprising moves, the Ravens traded away the rock of their defense Haloti Ngata for a number of draft picks and the Redskins quietly signed Stephen Paea from the Bears, staying mostly out of the big splash free agency headlines. The Ravens get a pass from me for trading away Ngata simply because Ozzie Newsome has proven that he can trade away real stars and somehow come out on top and remain competitive year in and year out. The 'Skins get no such pass.

Today Terrence "Pot Roast" Knighton is visiting the Redskins. If they sign him, they will be following the best rule of rebuilding a franchise... From the inside, out. Of course they tried that once with Albert Haynesworth, didn't they?!

Today's quote if from my brother Kevin:

"I feel calm and relaxed with a real GM running the show.  I would love to see the picture of Snyder bound and gagged in a closet with the Redskins 1 private jet grounded.  What a friggin' pleasant change of pace."

Workout: Chest and Arms
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
300m Shuttle Run
Medicine Ball Chest Pass
Dumbbell Hammer Curls
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Weighted Dip, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Push-Up, 5 sets of 25 repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Super Set:
Axle Bar 21 Curl, 3 sets
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets
(Primary muscles worked: Biceps brachii)
Captains of Crush Grippers between each of the above sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Turning 30 Years Old, Chest and Biceps

My good friend, workout partner and co-worker turned 30 years old today. I find that thirty is a very interesting age and one that tends to lend itself to instant credibility: I mean hell, you survived your twenties! It was a fun day and we were able to use our last Horrible Card for Travis' birthday! As a gift we gave him a brutal super set to end the workout!

Today's quote is from Pete Rose:

"Doctors tell me I have the body of a thirty year old. I know I have the brain of a fifteen year old. If you've got both, you can play baseball."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Trunk Twist
Push-Up
Light Dumbbell Curl
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Dip, 5 sets of 8-12 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Hammer Curl, 15 repetitions
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
100m Farmer Carry
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

"Who Do We Hate..." Chest and Arms

The college football national championship game is tonight with the Oregon Ducks playing the Ohio State Buckeyes. Though I am not attached to either team, I do have to admit that I am pulling for the Ducks. First, the Ducks have never won the championship and I think it would be cool to share that love a bit. Second, a good friend, former workout partner, and fellow GoRuck sufferer is a HUGE Michigan fan. In his honor, I will refrain from rooting for OSU.

Today's quote is from Billy Bob Thornton from the movie "Bandits":

"Beavers and Ducks!"

Workout: Chest and Biceps
Morning Session:
HIIT Spin Bike, 25 minutes
Abdominal Crunch, 100 repetitions
Afternoon Session:
Warm-Up:
Trunk Twist, 20 repetitions
Laying Medicine Ball Chest Pass, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Body Weight +50 lbs., 5 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
Barbell 21 Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Misery Loves Company!

At the evening workout session we had four people show up! It was super fun and we were able to push each other quite a bit. I really enjoy the company even if it is just collectively suffering in the heat.

Today's quote is from Brian Moore:

"If misery loves company then triumph demands an audience."

Workout: Chest and Biceps
Solo Weight Training Session:
Heavy Flat Bench Dumbbell Press, 3 sets of 5-8 repetitions
Warm-Up Circuit: Do each exercise in order for one minute to complete a set. Three sets total.
Dynamic Lateral Step-Ups
Abdominal Crunches
Lying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Weight Training:
Bench Press, 5 sets of 2-6 repetitions
TRX Push-Ups, 3 sets of 20 repetitions
Weighted Dips up to bodyweight +85lb., 5 sets of 3-6 repetitions
Barbell 21 Curls, 3 sets

Have a Great Day!!

Heavy Chest and Biceps Day and Happy Dogs

The dogs that are here right now (Ocho, Bear, Garvey and Pepper) had a pretty sweet day. In an attempt to get the dogs comfortable together they each got a frozen marrow bone. Soon they were all in their own little worlds happily crunching away while sharing the same space. The four new friends are continuing to figure out where they fall in the hierarchy of their own mini community.

I hit the chest and forearms pretty hard today knowing that tomorrow is the weekly day off from the weights.

Today's quote is from Steph Davis:

"Any place that is good enough for a dog is good enough for a human."

Weight Training: Chest and Biceps
Dumbbell Flat Bench Press, 3 sets of 5-8 repetitions
Dumbbell Incline Bench Press, 3 sets of 5-8 repetitions
Dumbbell Flies, 3 sets of 6-8 repetitions
Weighted Push-Ups Bodyweight +50lb., 3 sets of 20 repetitions
Wrist Curls, 3 sets of 20 repetitions
Dumbbell Concentration Curls, 3 sets of 6-8 repetitions
Dumbbell Hammer Curls, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, one set of 15-20 repetitions between each of the above sets.
Superset:
Bench Press with Resistance Bands, 3 sets of 6-8 repetitions
Weighted Dips Bodyweight +50lb., 3 sets of maximum repetitions

Have a Great Day!

Little League World Series and a Heavy Chest Day

The boys from Chicago, Illinois really played their hearts out as the Little League Champions of the United States. In the end they lost to a very talented team from Seoul, South Korea. I hope that they are able to hold their heads up high and relish their title as U.S. Champions and the #2 team in the world! Regardless, they have been a joy to watch and made a lot of people on the south side of Chicago proud!

Today's quote is from Jackie Robinson:

"A life is not important except in the impact it has on other lives."

Workout: Chest and Biceps

Warm-up:

Push-Ups, 1 set 25 repetitions

Foam Roller

Weight Training:

Heavy Bench Press, 5 sets of 1 repetition ending on maximum press

Bench Press with Heavy Chains, 5 sets of 6-8 repetitions

TRX Push-Ups, 3 sets of maximum repetitions

Weighted Dips, Bodyweight +50lb., 5 sets to failure

Concentration Dumbbell Biceps Curls, 3 sets of 6-8 repetitions

Fat Grip Barbell Biceps Curls, 3 sets of 10 repetitions

25m Farmer's Carry 135lb. in each hand, 6 sets.

Have a Great Day!

Sear n' Beer, Chest and Biceps

Yesterday we had a really nice Saturday night at the Sear n' Beer at Maynard's in downtown Tucson. Great food, great beer from Sleepy Dog Brewery and Prescott Brewing, tunes by the Modeens. It was a beautiful night in the desert with good friends!

Today was the first heavy lifting day for the chest in over a month: Weighted Push-ups (V-force 50lb. vest), Weighted Dips and Heavy Dumbbell work. Great to be back at the weights hard again!

Today's quote is from Arnold Schwarzenegger:

"Milk is for babies. When you grow up you have to drink beer."

Weight Training: Chest and Biceps, 3 sets of 6-8 repetitions unless otherwise stated.
Heavy Flat Bench Dumbbell Chest Press
Heavy Incline Bench Dumbbell Press
Dumbbell Flies
Weighted Push-Ups, 3 sets of 15 repetitions
Heavy Standing Alternating Dumbbell Hammer Curls
Concentration Curls
Captains of Crush Grip Trainers
Bench Press, 3x5
Weighted Dips, 3x5

Have a Great Day!

Back to Heavy Weights

I just met with a guy that does tree work here in Tucson when he came by to give us an estimate to remove a dead pine tree that is hovering over two of our buildings. Angelo from Romeo Tree Service is really into his work. Angelo took an hour to talk to me about Palo Verdes, Mesquites and how he plans to dismantle the big pine tree in our yard. It was great to meet someone who is really passionate about their work.

Today the legs were a bit sore and wobbly but the other muscle groups I worked this week seem to have recovered. For me that means it is time to start moving back to heavier weights. I could wait a few days longer or I can just get after it again.

Today's quote is from Wayne Gretzky:

"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy."

Weight Training: Chest and Biceps

Warm-Up: 
Spin Bike, 10 minutes (Just to warm up my legs so I could move!)

Heavy Flat Bench Dumbbell Press
Heavy Incline Bench Dumbbell Press
Dumbbell Flies
Captains of Crush Grip Trainers
Bench Press 5x5
Barbell 21s Curls
Weighted Dips

Have a Great Day!

Baby Quail, Chest and Biceps and an Incredibly Brave Young Marine

We have a momma Gambel's Quail that has moved in to a space right outside our little strawbale house. There is a log on the ground under our roof and the bird has found a really nice spot that is pretty well hidden and shaded. Despite the nice location and our attempts to give the bird space, every time we come or go from our house the quail nervously bails from her nest leaving her clutch of eggs behind. Today we saw a little bird that had emerged from one of the eggs. The hardest part is keeping the dog out of the nest!

Today, Marine Corporal Kyle Carpenter received the Medal of Honor for actions in Afghanistan. Corporal Carpenter threw himself on an enemy hand grenade to save his fellow Marines and suffered devastating injuries to his arms, face, torso and even lost an eye. The young man was 21 years old and does not fancy himself a hero. Honestly, it is a miracle he is alive. Kyle Carpenter is now pursuing a degree in psychology at the University of South Carolina and looking for ways to give back to other wounded veterans.

I am not a religious person but today's quote was a Bible verse read by President Obama at the ceremony to present Corporal Carpenter with his medal. The verse is John 15:13.

"There is no greater love than to lay down one's life for one's friends..."

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Bench Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Captains of Crush Grip Trainers
Bench Press with Resistance Bands
Dips

Evening Session:
Warm-Up: 12lb. Wall Ball Chest Pass, 75 repetitions
Bench Press, 5x5
TRX Push-Ups, 3 sets 10 repetitions
Weighted Dips, 5x5

Have a Great Day!