For some sick and twisted reason, the folks here come out of the woodwork on leg day. While exercising after work this evening, two of my regular workout partners complained that I never mention them in the blog. Tonight I therefore feel obligated to share a bit about them.
There is Lindsay who currently is a mountain biker but has pursued many athletic endeavors in her life including being a very talented Division I collegiate soccer player. Lindsay is the creator of what we refer to as "The Hooch Mix": A random collection of music from current pop tunes to rap music from the 80s. This music seems to make Lindsay happy so we allow it... we have however had to veto a few of the songs on "The Hooch Mix".
Graham was complaining about not being mentioned in the blog and especially not seeing any mention of his personal best bench press from last week. Graham apparently had a talent for road cycling at an early age but has since moved on to other things. The cycling career did leave Graham with one impressive physical attribute: Graham has the tightest hamstrings of any human being on the planet. This is a source of occasional pain but almost constant humor.
Finally, Sydney came out and lifted today. Sydney is a climber and mountaineer by trade (The latter of course explains why she is okay suffering through leg workouts). Besides languishing in the sand dragging a heavy sled, Syd is probably the biggest supporter of "The Hooch Mix" encouraging us to learn the "Soulja Boy" dance for Lindsay.
They are all great co-workers, good friends and loyal workout partners. Despite the bad music and almost constant heckling, they continue to show up and work hard.
Today's quote is from Tommy Lasorda:
"You give loyalty, you'll get it back. You give love, you'll get it back."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Prisoner Step-Up
Air Squat
Abdominal Crunches
Weight Training:
Back Squat with Heavy Chains, 4 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlift, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Standing Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, gluteus maximus)
Have a Great Day!
The day has arrived to be away from the weights for this week. Time to hydrate, recharge, rebuild
and reload for tomorrow. With the cyclists, mountain bikers and mountaineers around here we tend to hit leg day rather hard, so it is pretty damn important to move today, but don't do too much. Be active, get some fresh air, but mostly recover.
Today's quote is from Jane Goodall:
"I think the most important thing is to keep active and to hope that your mind stays active."
Workout: Active Rest
Circuit: Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Plank
Abdominal Crunches
Foam Roller Work: Roll out whatever feels like it can use some attention. For me I am working on my lower back, hamstrings and my IT bands.
Have a Great Day!!
Our fall season comes to and end this week when our NOLS Southwest Semester students coming rolling in here from the Galiuro Mountains. They will have completed a three month journey. It is cool to look back and see what has transpired here at NOLS Southwest over the last season: We trained a lot of instructors and re-certified peoples' medical training, we had a Lightweight Backpacking Course explore the Gila Wilderness and then we had 16 semester students explore a huge amount of the desert Southwest by hiking, climbing, caving and canoeing. That is a lot of people educated and hopefully a lot of ethical wilderness travelers sent out into the world!
Today's quote is from Kurt Hahn:
"Education must enable young people to effect what they have recognized to be right, despite hardships, despite dangers, despite inner skepticism, despite boredom, and despite mockery from the world."
Workout: Back
Morning Session:
Bent-Over Dumbbell Rows, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullovers, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Weighted Pull-Ups (Bodyweight +50lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Afternoon Session:
Warm-Up: Perform each exercise for one minute.
Trunk Twists
Barbell Good Mornings
TRX Rows
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocostalis, longissimus and the spinalis, biceps femoris)
Upright Barbell Rows, 3 sets of 5-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Rows, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Have a Great Day!
I spent the morning recovering from the food coma of the Thanksgiving Day feast. I definitely ate for "Daily Gains" yesterday, as we say around here. Today, I am hunkering down, studying and lifting in the afternoon. I am definitely avoiding the insanity that is "Black Friday". Maybe part of it is that we live in such a small space and do not have room to store stuff. Maybe part of it is that we share a common, communal space here at NOLS Southwest and we really do not NEED anything. Either way, there has never been a draw big enough for me to wade into the consumerism melee of shopping the day after Thanksgiving. Good luck to those who do!
Today's quote is anonymous but quite funny:
"Black Friday: Because only in America, people trample others for sales exactly one day after being thankful for what they already have."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No break between sets.
TRX Reverse Flies
Diamond Push-Ups
Abdominal Crunches
Heavy Rope Whips
Weight Training:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Superset:
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Shoulder Shrugs, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!
Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.
Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.
Today's quote is from Benjamin Franklin:
“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”
Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Thanksgiving Day!
Early mornings are the norm now here with medical school and I was able to get in a good dumbbell workout before 7:30am. It is helpful and convenient to have the dumbbells indoors for the cold dark mornings that we have been experiencing here lately.
Today's quote is from George Foreman:
"I get up in the morning looking for an adventure."
Workout: Shoulders and Triceps
Morning Session:
Super Set:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set:
Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Weighted Abdominal Crunches, 50 repetitions
(Primary muscles worked: Rectus abdominis)
Evening Session:
Barbell Push Press, 4 sets of 2-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Super Set:
Skull Crushers, 4 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Extensions, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
Today we work up to a chilly 39 degrees fahrenheit here on the northeast side of Tucson. I know it is all relative and there are places like Buffalo, New York who do not want to hear me say that it was actually COLD this morning. It doesn't get a whole lot colder here in the Sonoran desert which is one of the great things about this place. I am lucky in that I am able to workout here, outside, year-round.
Today's quote is from Noam Chomsky:
"I like the cold weather. It means you get work done."
Workout: Back
Morning Session:
Warm-Up:
Jumping Jacks, 50 repetitions
Trunk Twists, 25 repetitions
Barbell Good Mornings, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bent Over Dumbbell Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Ups, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No breaks between sets.
Air Squats, 25 repetitions
Abdominal Crunches, 35 repetitions
Atlas Stone Lift onto a 48" Platform, 5 repetitions
Weight Training:
Deadlift with 75% of One Rep Maximum Weight, 5 sets of 5 repetitions
(Primary muscles worked: Erector spinae group: the iliocastalis, the longissimus and the spinalis, biceps femoris)
Have a Great Day!
