The Passing of a Legend and the Workout

Merle Haggard died on his 79th birthday today. There are few people in this world that are as influential as Haggard was to country music. In a new era with mega stars and pop country music it is hard to believe that the genre came from people like Merle Haggard: A common working person, a construction worker, a ex-convict who saw Johnny Cash perform at San Quentin prison. Despite that Haggard had a great view on life: ""I am smart enough to know that I have been gifted and have had a better than average shot at everything," he said. "I have been blessed many times." Rest in Peace.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 15 repetitions
Barbell Curl, 3 sets of 8-10 repetitions
Super Set: Complete each exercise in order to complete a set. Three sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

First Post Back: Chest and Arms

Just got back from another great NOLS trip down the Rio Grande. I am always impressed and inspired by the Big Bend area of Texas. Amazing stars and sleeping next to a river have a way of making you feel very small.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Barbell Curl
AbMat Butterfly Sit-Up

Weight Training:
Bench Press, 5 sets of 6-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of 4 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Barbell Wrist Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete set. Five sets total. No rest between exercises.
Dip, 15 repetitions
Dumbbell Renegade Row, 15 repetitions

Have a Great Day!!

Mini Rescue Mission and the Workouts Today

The evening workout got postponed when we had to do a mini rescue of one of our co-workers this evening. She went on a planned 22 mile run that should have ended at at around 4:30pm. She called after taking a bit of wrong turn and ran 30 miles and was hoping to get a ride home. We hopped in a truck and drove 45 minutes one way up Reddington Pass. Fortunately, we found her just after dark and rolled back to do a quick workout.

Morning Circuit: Perform each exercise for one minute each. 5 sets total. No rest between sets.
Hand Release Push-Up
Sandbag Ground to Overhead
Bicycle SIt-Up
Sumo Deadlift to High Pull

Evening Weight Training Superset: Perform each exercise in order to complete a set. Three sets total.
Bench Press, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions
Wrist Rollup, 4 repetitions

Have a Great Day!!

Morning Circuit and Evening Chest, Biceps and Forearm Split!

Great workout day but it was a long one. I have the energy to finish this post and that is about it.

6:30am Circuit Training:
Perform each exercise for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Overhead Press
Dumbbell Side Raise
Front Plate Raise
V-Sit with Medicine Ball Torso Rotation
Hand Release Push-ups

5:30pm Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
EZ Bar Biceps Curls, 3 sets 8-10 repetitions
Weighted Dips (Bodyweight +35lbs.), 3 sets of maximum repetitions
Wrist Roll-ups, 3 sets of maximum repetitions
Heavy Dumbbell Incline Chest Press, 3 sets of 5 repetitions
Super Set:
Dumbbell Flies, 3 sets of 8-10 repetitions
Captains of Crush Grippers, 3 sets of 15 repetitions
AbMat Sit-ups, 3 sets of 25 repetitions

Have a Great Day!!

Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!

How Time Flies and Back to a Full Body Workout

It is sometimes hard for me to grasp that in a year I will be moving on to the next part of my life, potentially away from NOLS. We will see where residency takes us, but it is pretty likely that we will not be staying in Arizona. I for one get excited about change... I am just surprised at the speed that it is coming!

Today's quote is from Donald Fagen:

"When you get a groove going, time flies."

Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Weight Training: 90 seconds between each of the following sets
Front Squat, 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, lateralis and gluteus maximus)
One Arm Dumbbell Bent Over Row, 4 sets of 4-6 repetitions
(Primary muscles worked: Latissimus dorsi)
Stiff Legged Deadlift, 4 sets of 6-8 repetitions
(Primary muscles worked: Erectus spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 6-8 repetitions
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus medialis, intermedius and lateralis)
Barbell Hip Thrust, 4 sets of 10 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wrist Roll-Up, 4 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Well Fed and Leg Day

I wanted to make a pitch for a great book that I recently purchased. It is called Well Fed: Paleo Recipes for People that Love to Eat. I am not 100% paleo by any stretch of the imagination, but these recipes are very easy, there are step-by-step instructions and are very tasty. Last night we had the Ginger-Lime Shrimp and it was fantastic. The best part of the book in my opinion is the idea of prepping what you can ahead of time so that when you are busy and in a rush for dinner you can still make something delicious and healthy.

Today's quote is from Dave Barry:

"Eating rice cakes is like chewing on a foam coffee cup, only less filling."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Barbell Good Morning, 40 repetitions
AbMat Crunch, 50 repetitions
Standing Broad Jump, 15 repetitions
Weight Training:
Front Squats, 50 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, Vastus medialis, intermedius, and lateralis)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 75 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 20 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Young Men Doing the Right Thing, Chest and Biceps

The sports news today is splattered with Jordan Spieth crushing the Master's course at Augusta and winning the Green Jacket at 21 years old. A guy who doesn't drop F-bombs when he screws up a shot but rather sincerely says things like, "Gosh darn it". It seems that maybe the next battle in golf will be Rory vs. Jordan.

However, also in the news is Johnny Manziel coming out of a long stint in rehab. A guy that when he left, it was all about him. I am hoping that after being in a detox facility, he has realized that as a NFL quarterback he has a lot of other people counting on him. And not just the players... the Cleveland fans and community. It will be interesting to see what happens to "Johnny Football" this season.

Today's quote is from Charlie Sheen:

"Slash sat me down at his house and said, You've got to clean up your act. You know you've gone too far when Slash is saying, Look, you've got to get into rehab."

Warm-Up: Perform each exercise for one minute.
Jumping Jack
Barbell Good Morning
Laying Medicine Ball Chest Pass
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Bench Press with Heavy Chains, 5 sets of 2-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dips, 5 sets of maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 5 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Concentration Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, maximum repetitions
(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!!

Sparty Brings it Home, Chest and Biceps

Tom Izzo and the Michigan State Spartans brought home the NCAA bracket victory for me with their win over Louisville. As the winner of my pool, I get to be taken out to dinner by the other three folks and it is looking like we will be having sushi! Now, I need the Spartans to run out of gas and lose to Duke to make my bracket hold up. I also would LOVE for Wisconsin to beat Kentucky. Go Badgers!!

Today's quote is from the PBS show on Life in Sparta:

An old man wandering around the Olympic Games looking for a seat was jeered at by the crowd until he reached the seats of the Spartans, whereupon every Spartan younger than him, and some that were older, stood up and offered him their seat. The crowd applauded and the old man turned to them with a sigh, saying "All Greeks know what is right, but only the Spartans do it."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
Push-Up
Trunk Twist
Hammer Curl
Bicycle Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 3-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Renegade Dumbbell Row with Push-Up, 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Dumbbell Hammer Curl, 10 repetitions per arm
(Primary muscles worked: Biceps brachii)
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!!

There is only One Cinderella, Chest and Arms

I did not fair too badly in my NCAA bracket for rounds one and two, coming away with 28 winners picked. I would love to say there is a method to the madness but in the end it is all a crap shoot. I did use the BPI rankings as a guide, but in the end there is really no way to see teams like UAB and Georgia State coming. Once the dust clears in round two, the teams typically begin to exert their dominance in round three: Keep an eye on Kentucky, Arizona and Villanova. The one guy that picked multiple "Cinderellas" in our pool is struggling a bit after pulling for Buffalo and Stephen F. Austin.

Today's quote is from Hunter S. Thompson:

"March is a month without mercy for rabid basketball fans. There is no such thing as a 'gentleman gambler' when the Big Dance rolls around. All sheep will be fleeced, all fools will be punished severely... There are no rules when the deal goes down in the final weeks of March. Even your good friends will turn into monsters."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Push-Up, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions including a one repetition max test
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Renegade Dumbbell Row with Push-Up, 3 sets of 10-15 repetition
(Primary muscles worked: Pectoralis major, anterior deltoid, biceps brachii, triceps brachii, rectus abdominis)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:
Axle Bar Curl, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Wrist Roll-Up, 4 sets of maximum repetitions

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!!

Getting Excited for the Field, Chest and Biceps

I am continuing to move toward getting ready to go into the field as part of the river instructor team for the Spring Semester in the Southwest. I am trying to wrap up all of my in-town work in preparation for the three week field contract. Having a job that is mostly in-town and part-time field instructor is a nice balance. Right now I am excited to go to the field again.

Today there were three of us for the evening workout, so we did a heavy lifting session for the chest, biceps and forearms. There were not a lot of exercises, but they were each pretty strenuous.

Today's quote is from Cate Blanchett:

"If I had my way, if I was lucky enough, if I could be on the brink my entire life - that great sense of expectation and excitement without the disappointment - that would be the perfect state."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-10 repetitions, ending with a one repetition maximum press
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip (Bodyweight +up to 85lbs.), 5 sets maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set:
Axle Bar Biceps Curl, 3 sets of 10-15 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Wrist Roll Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis and 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!!

Ambitious, Chest and Biceps

This morning was beautiful in Tucson. It was a bit warmer and overcast which always makes the Arizona sunrise look like something out of a dream.

We got up and Graham was determined to improve his maximum bench press today. He maxed out at 185 lbs. the other day and was going for a nice round 200 lbs. We have tried maxing out in other exercises and at times have failed and when we do we simply look at each other and say, "Ambitious". Well, this morning 200 lbs. did seem ambitious but Graham was able to put it up!

Today's quote is from Madonna:

"I'm tough, ambitious, and I know exactly what I want."

Workout: Chest and Biceps
Warm-Up:
Jumping Jacks, 50 repetitions
Push-Ups, 15 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
21s Barbell Curls, 3 sets
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Wrist Roll-Ups, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!

Chest and Biceps Circuit

Day two of the Wilderness First Responder recertification. Lots of learning today about traction splints, anaphylaxis and heat related illness. All of this great training makes you realize that nothing replaces making sound judgement calls in the outdoors and preventing accidents from happening in the first place.

Tonight's quote is from Robert Kiyosaki:

"Confidence comes from discipline and training."

We had a full house at the workout tonight with seven people showing up for the chest and biceps circuit.

Workout: Chest and Biceps
Circuit Training: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Weighted Dips or Push-Ups
Barbell Curls
Laying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Dumbbell Flies
Forearm Wrist Roll-Ups

Have a Great Day!

Chest, Biceps and Hurricane Odile

Our fall semester students have arrived here at NOLS Southwest and they are working hard in their Wilderness First Aid class. Today we got word that Hurricane Odile has plowed across the Baja Peninsula of Mexico and Tucson may get record rainfall tomorrow. We love rain here in the desert, but you know what they say about too much of a good thing...

Today's quote is from President Bill Clinton:

"Promising too much can be as cruel as caring too little."

Workout: Chest and Biceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Chest Press, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 3-8 repetitions
TRX Push-Ups, 5 sets of 10-15 repetitions
Barbell 21s Biceps Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets.

Evening Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Chest Press, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Weighted TRX Push-Ups, 3 sets of 10 repetitions
Barbell 21s Biceps Curls, 3 sets
Dumbbell Flies, 3 sets of 12 repetitions
Dumbbell Hammer Curls, 3 sets of 15 repetitions
Wide Grip Wrist Roll-Ups, 3 sets of 3-5 repetitions

Have a Great Day!!

Hot and Heavy Back Day

There are a lot of great reasons to live in the desert. One thing that I like about living in Tucson during this time of year is that it is awful hot and doesn't take anything to get warmed up before a workout. It was 102 degrees here today and I had a great sweat going before I hit the weights hard.

Today's quote is from George Carlin:

"Don't sweat the petty things and don't pet the sweaty things."

Workout: Back
Warm-Up:
SISU Warhammer Swings, 15 repetitions per side
Weight Training:
Dumbbell Pullover, 3 sets 6-8 repetitions
One Armed Bent Over Dumbbell Row, 3 sets 5-8 repetitions
Barbell Row, 3 sets 6-8 repetitions
Weighted Pull-Up Bodyweight +50lb., 3 sets of 5 repetitions
Close Grip Landmine Row, 3 sets 6-8 repetitions
Deadlift, 5 sets 1 repetition ending with a maximum lift
Forearm Wrist Roll-Up, 3 sets of 5 repetitions

Have a Great Day!