I am sitting here watching the Tennessee Titans bring the defensive heat against the Pittsburgh Steelers. It is really unusual to see a graphic where the other team has five sacks and the Steelers have none?! Blitzing Ben Roethlisberger seems to be working, but you better get there or Big Ben will burn you.
We had a great leg workout today with three folks in the morning and I was able to go solo this evening for some back squats.
Today's quote is from Craig Ferguson:
"Anyone who's just driven 90 yards against huge men trying to kill them has earned the right to do jazz hands."
Workout: Legs
Morning Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris)
Barbell Split Squats, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 30 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Crab Walk with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
30" Box Jumps, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, biceps femoris, gastrocnemius, soleus)
Back Squats, 5 sets of 4-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches, 5 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!
My boss sent me a link to an event here in Tucson that sounds awesome. Her partner A) Always sports an impressive beard and B) Likes to brew and drink beer. What could be more perfect than the 1st Annual Arizona Beerdfest?! A celebration of beers and facial hair!
Today's quote is from William Shakespeare:
"He that hath a beard is more than a youth, and he that hath no beard is less than a man..."
Today was an active rest day from the weights.
Workout:
Easy Spin Bike Ride, 30 minutes
Foam Roller Work on the back
Have a Great Day!!
I had to work today as we get ready to greet our NOLS Southwest Semester students back from their climbing camp out at Cochise Stronghold. They have one more section of their semester left, their Independent Student Expedition. A few instructors will hike with the students to make sure they can still read a topographical map, refresh their first-aid skills and talk about emergency procedures. Once the instructors feel good about those skills, the students will be off on their own hiking until the end of their course.
Today's quote is from George Mason:
"All men are by nature born equally free and independent."
Workout: Shoulders and Triceps
Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles, 20 repetitions in each direction to the front, side and overhead.
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Barbell Shoulder Shrugs, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
Watching the Buffalo Bills and the Miami Dolphins play last night was awesome for someone like me that loves defensive football. The score was 6-3 at half time! The only people that may like it more than me are people that love kickers?! The punters and place kickers were having a field day!
With all of the rules favoring protecting the quarterback and limiting contact with receivers it is great to see two teams with excellent defenses. And for anyone that is confused... Defense does indeed still win championships. One only has to look back to last year's Superbowl to watch Peyton Manning (arguably the best QB ever...) and his number one rated offense get dismantled by the Seahawks defense.
Today's quote is from Dick Butkus:
"I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important- like a league game or something."
Workout: Back
Morning Session:
Warm-Up:
400m Run
Squat Jumps, 20 repetitions
Trunk Twists, 20 repetitions
Abdominal Crunches, 20 repetitions
Weight Training:
Close Grip Pull-Ups, 3 sets of 10 repetitions
(Primary muscles worked: Inferior latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Rows, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoid)
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erectus spinae)
Evening Session:
3 Mile Run
Strongman Circuit: Perform each exercise in order to complete a set. Three sets total. Water break after each set.
SISU Warhammer Swings, 15 repetitions
(Primary muscles worked: Rectus abdominis)
Tire Flips, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift onto a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
50m Farmers Carry (120lbs. per handle)
(Primary muscles worked: Palmaris longus, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
I am very lucky to work at NOLS Southwest where dogs are welcome at work. We have five dogs here in total and they are all very different personalities. My dog Ocho has become used to being around a lot of people and their dogs and loves all of them!
When dog sitting is needed, we all take turns watching each others dogs. Just another bonus. When I take care of one of the other dogs in the pack, they know the routine and head right down to my house in the evening when it is time for bed. There is no confusion and Ocho loves the slumber party. When the day comes that we have to leave NOLS Southwest we will have to get another dog to keep the red heeler happy.
Today's quote is from Jack London:
"A bone to the dog is not charity. Charity is the bone shared with the dog, when you are just as hungry as the dog."
Workout: Chest and Biceps
Warm-Up:
1/2 Mile Dog Walk with two members of the pack!
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Dumbbell Wrist Curls, 3 sets of 25 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Bench Press with Resistance Bands, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dips, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Have a Great Day!
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!
Today is a day of rest for me. I hope that all of the veterans out there have enjoyed the day in which they are honored. I also wish that every day could be Veterans Day... a day that we continue to be thankful and support the men and women who have served to defend our country and way of life.
Have a Great Day!!
