Happy Birthday USMC, Shoulders and Triceps

I am a very proud veteran of the United States Marine Corps. I think about my life and where it may have turned if it hadn't been for the life changing experience of being a Marine starting at the age of eighteen. Somehow, some way the Marines were able to tap into parts of me that I did not know existed: Confidence, strength of will and determination.

Today is the 239th birthday of the United States Marine Corps. On top of that, tomorrow is Veteran's Day. Today is a great day to look at all that the Marines have sacrificed for this country over their long history (a history that is older than the country itself!) and be thankful that there are people brave enough (and crazy enough...) to continue to step into the breach when they are called to do so. OO-Rah!

Today's quote is from Marine General James "Mad Dog" Mattis:

"Because every Marine, if he was in a tight spot- whether a bar fight or tonight in the Helmand River Valley, our fellow Marines would get to us, or die trying. So long as our Corps fields such Marines, America has nothing to fear from tyrants, be they Fascists, Communists, or Tyrants with Medieval Ideology. For we serve in a Corps with no institutional confusion about our purpose: To fight! To fight well!"

Workout: Shoulders and Triceps
Morning Routine:
Warm-Up:
400m Run
Push-Ups, 20 repetitions
Abdominal Crunches, 50 repetitions
Jumping Jacks, 50 repetitions
Weight Training:
Barbell Push Press, 3 sets of 2-6 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10-15 repetitions
Superset:
Skull Crushers, 3 sets of 6-8 repetitions
Diamond Push-Ups, 3 sets of 15 repetitions

Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
Superset:
Alternating Front Dumbbell Raise, 3 sets of 6-10 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions

Have a Great Day!

DIY Slam Ball and the Back Workout

Today I made a do-it-yourself 20lbs. Slam Ball to use as part of our warm-up today. Here is a step by step guide of went I went through. It turned out pretty well. We will have to see how it holds up.

1) Buy a used basketball at a thrift store or used sporting goods store. You can usually find one for a couple of dollars. Buy a tire patch kit for an ATV. I got one at ACE hardware for just over $1.50. There are definitely enough patches in there to make a number of Slam Balls.

2) I have the bonus of living in the desert and sand is readily available. I went into the wash (read "dry creek bed" if you are not from the desert...) and pulled out our sifter that we use for our compost. I shoveled sand into the sifter so that I got very small diameter rocks and sand. See photo #1. If you do not have sand nearby, you can purchase a bag of playground sand from the local hardware store.

3) I then looked at the diameter of the sand and stones and chose a funnel that the rocks and sand could pass through. I then used a power drill to drill a hole in the ball so that the funnel could fit snuggly into the hole. See photo #2.


4) Fill the ball with the sand until you get to the desired weight.

5) Grab the tire patch kit and follow the directions. In my case I roughed up the surface of the ball around the hole, cleaned that rough area, applied the patch kit rubber cement and then let it dry. I then cut the patch material so that it was larger than the hole, but a bit smaller in diameter than the applied rubber cement. Then I applied the patch. See photos #4, #5, #6 and #7.


6) Finally I added a bead of rubber cement around the edge of the patch to finish it off. See photo #8.

7) Let it all dry for a couple of hours and then slam the hell out of that thing!

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
100m Sprint, 3
Abdominal Crunches, 50 repetitions
Ball Slams, 25 repetitions
24" Box Jumps, 20
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell Bent Over Row, 3 sets of 5-6 repetitions
Barbell Upright Row, 3 sets of 6-8 repetitions
Landmine Row, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of maximum repetitions
Deadlift, 3 sets of 2 repetitions

Have a Great Day!

'Wild for Wilderness" and the Active Rest Day

Yesterday all of the in-town staff at NOLS Southwest volunteered at an activity called 'Wild for Wilderness'. Lots of folks came out to Sabino Canyon for their weekly hike and there were organizations and people there to let them know about area wilderness areas that they could take advantage of.

It was unique in this world that 50 years ago the United States recognized the value of setting aside remote wild places and chose to protect them. This gave American citizens the ability to go out and experience places that are managed to protect them in the state that they are in. We can go on foot or horseback to places where man has no permanent impact and is just a visitor. Get out there, find wilderness and see its beauty and value yourself!

Active Rest Day:
My co-worker and I spent the day filling five gallon water coolers for visitors to Sabino Canyon yesterday. The trails covered a one mile stretch. Throughout the day we traveled back and forth making sure that the coolers stayed filled, walking over 6 miles.

Have a Great Day!

Banging this Out EARLY! Chest and Biceps

We had a fantastic chest and biceps workout this morning. Three of us started a bit later: some of our folks went to a concert last night. I am not sure if the extra hour was helpful or the fact that the weather here in Tucson is approaching damn near perfect. After the session with the morning folks, I wrapped up with a bit of other work.

Today's quote is from Nick Cave:

"I look around, complacency is the great disease of our autumn years, and I work hard to prevent that."

Workout: Chest and Biceps
Warm-Up:
400m Run
Trunk Twists, 20 repetitions
Push-Ups, 30 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Dips (+60lbs.), 5 sets of 8-20 repetitions
TRX Flies, 3 sets of 10 repetitions
Barbell Curls, 3 sets of 6-10 repetitions

Supplemental weight training: After working out with the morning crew, I went back and wrapped up a few other exercises.
Dumbbell Bench Press, 3 sets of 10 repetitions
Incline Dumbbell Bench Press, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 6-10 repetitions
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions

Have a Great Day!

Quick Post on Leg Day

Despite having a day off from work I find myself barely getting the time to write this post. Nothing fancy today, just the workout!

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
50m Walking High Leg Kicks
50m High Knee Marching
Step-Ups, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
GHD, 5 sets of 10-15 repetitions
Superset: 3 sets
50m Weighted Sled Drag (220lbs.)
Air Squats, continuous until training partner is done with the sled drag
Superset: 3 sets
25m Weighted Sled Push (500lbs.)
Air Squats, continuous until training partner is done with the sled push
Standing Weighted Calf Raises, 3 sets of 15-20 repetitions

Have a Great Day! I will do a better job of writing tomorrow.

Go Where the Wild Things Are, Shoulders and Triceps

We spent part of our day today preparing for a local celebration of the 50th anniversary of the Wilderness Act of 1964. I am going to encourage everyone out there to get out this weekend and go to your public lands, go to a local wilderness area, find the places where the wild things in your area hang out!

Today's quote is from Maurice Sendak, Where the Wild Things Are:

"Let the wild rumpus start!"

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Jumping Jacks, 50 repetitions
15m Shuttle Run, 5 repetitions
TRX Reverse Flies, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 8-10 repetitions
Superset:
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Dumbbell Overhead Triceps Extensions, 3 sets of 8-10 repetitions

Evening Session: With a lightweight dumbbell perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Side Dumbbell Raise, 10 repetitions
Alternating Front Dumbbell Raise, 10 repetitions
Overhead Dumbbell Press, 10 repetitions
Dumbbell Shoulder Shrugs, 10 repetitions

Have a Great Day!

Election Night and Back Exercises

Today is the day of the mid-term elections. I am not going to post who I voted for here in Arizona or what ballot measures I supported. I will say that I do love election day. Every time that there is an election in this country and power shifts back and forth peacefully I am thankful to be here. America is flawed, we don't always do the right thing in the world.... but mostly we are good and this experiment that started 238 years ago is doing all right.

Today's quote is from Franklin D. Roosevelt:

"No one will ever deprive the American people of their right to vote except the American people themselves and the only way they could do this is by not voting."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
400m Run
TRX Rows, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Upright Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
5m Rope Climb, 5 repetitions

Evening Session:
Dumbbell Pullovers, 3 sets of 6-8 repetitions
Superset:
Weight Pull-Ups (+35lbs.), 3 sets of 5-8 repetitions
Bent-Over Dumbbell Rows, 3 sets of 5 repetitions

Have a Great Day!