I have been involved in a hilarious conversation with my brother and his friends about what team we are going to root for when we leave the Redskins. I have liked the Ravens for a while now and I am poised to jump on their bandwagon for good, depending on the 'Skins offseason moves. Ozzie Newsome has to be one of the best player personnel guys in the league. I mean who finds a franchise quarterback with the Delaware Blue Hens?! Daniel Snyder and Bruce Allen could learn something about doing research and putting in effort instead of just paying for the latest bright shiny thing! Now is the time of year when you get to see who the real teams are, who has done their homework. Playing well in November and December really tells you how well your team did drafting and bringing in free agents.
Today's quote is from Ozzie Newsome:
"The chemistry of your football team doesn't come together 'til, really, in the second half of the season because every year you've got new parts that you're bringing in. From a personnel standpoint, we say they're better players in November than they are in September."
Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets 6-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
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 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Bench Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +50lbs.), 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Have a Great Day!
The NOLS Southwest in-town staff are scattering to the winds for the month of December. There are still some little things that need to be done, but for the most part we are done until January.
One thing that I have noticed recently is the power of technology to help folks get up and get moving and to make that SAME PERSON sit in front of the TV and not move for over 8 hours!! My co-worker recently bought a FitBit and was paying attention to the number of steps she was taking each day, monitoring her sleep habits and really getting after it! This seemed to last for a few weeks. Then yesterday I watched as that same person streamed the entire first season of "Game of Thrones" and didn't get off the couch all day. The message that I take away from this is that no technology is going to get you up and moving or glue you to the couch.... it comes down to personal desire and responsibility to get up and get going.
Today's quote is from Jim Rohn:
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of."
Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
Jumping Rope, 100 repetitions
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Barbell Reverse Lunges, 3 sets of 10
(Primary muscles worked: Rectus femoris, gluteus maximus)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Standing Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.
After spending a great weekend with friends back east I am back to the daily exercise.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Have a Great Day!
I am heading out for the weekend and will not be posting again until next Monday when we will pick-up where we left off at shoulders and triceps. In the mean time I will be doing a workout each day just to stay active while I am on vacation.
Workout: Traveling Circuit Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Calf Raises
(Primary muscles worked: Gastrocnemius, soleus)
Squats
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches
(Primary muscles worked: Rectus abdominis)
Push-ups
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Have a Great Weekend!
We had a big day at NOLS Southwest as the semester students returned from the field, cleaned their gear, took their showers and graduated from their NOLS course! That also means that our last course is out of the field and the evacuation phone can be turned off for about a month! Now everyone here at the branch is getting ready to go on vacation and take a break for a few weeks. A well deserved rest!
Today's quote is from Derek Jeter:
"My best vacation is somewhere I could hide, somewhere warm and not a lot of people around."
Workout: Back
Pull-Up Complex: Perform 5 sets of maximum repetitions of each exercise with one minute of rest between each set.
Pull-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Fat Grip Pull-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor, flexor carpi radialis, flexor carpi ulnaris)
Close Grip Pull-Ups
(Primary muscles worked: Latissimus dorsi, middle and lower trapezius, and rhomboids)
Supine Grip Chin-Ups
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor, biceps brachii, brachialis)
Have a Great Day!
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!
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!
