I am going to run around and get things ready to go for the drive east. With that said I will just post the daily workout and get to it.
Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 15 repetitions in each direction to the front, overhead and to the side
Abdominal Crunches, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Dumbbell Side Raise, 3 sets of 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoids)
Triceps Dumbbell Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Wrist Curls, 3 sets of 15 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Today I am getting ready for our drive to the east coast for the holidays by cleaning up the car and checking to make sure that it is mechanically ready to go. Gas prices have dropped which is nice, but there are a lot of things that need to be done to make sure the car will run efficiently and safely. I got a regularly scheduled oil change, got a new battery recently (the old one was OLD... and I will be damned if I will have my car die somewhere in the middle of Texas in the winter...) and most importantly for the winter, my tires have great tread on them and are properly inflated. According to www.fueleconomy.gov , you can improve your gas mileage by up to 3.3% by keeping your tires inflated to the proper pressure. Finally, check your spare tire and make sure that it is also properly inflated. You don't want to find out that it is flat when you need it the most. Safe travels!
Today's quote is from Dudley Moore:
"The best car safety device is a rear-view mirror with a cop in it."
Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Pull-Up Bar Straight Arm Hangs, 20 seconds
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
Upright Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Have a Great Day!
I am a person that tries to knock out all of my Christmas shopping in one sitting. I am not a person that likes to wander around stores and see if there is something that might work for people. I want to buy a gift that I know someone is going to use and is practical. I have been initially lit up a number of times for the gifts that I have gotten Rebecca: A Dyson vacuum, the best piece of rolling carry-on luggage I could find and a set of high thread count bed sheets. Romantic? No. But a month or two later I get redemption..."I am SO glad we have this vacuum! Flying around applying for medical school, this luggage was priceless! Ahhhhh, these sheets are so comfortable!"
Today's quote is from the Wizard of Oz:
"Hearts will never be practical until they are unbreakable."
Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike Routine, 30 minutes
Abdominal Crunches, 50 repetitions
Foam Roller Work
Weight Training:
Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 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 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dips, 3 sets of maximum 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!
Today is a big day for the Cleveland Browns and for Johnny "Johnny Football" Manziel. Johnny has made quite a name for himself in college football and certainly was deserving of winning the Heisman Trophy while at Texas A&M. But today he starts in the NFL for the first time and that is a big jump from playing in college. The question is whether Johnny or the Cincinnati defense he is playing against will be giving the "money" celebration at the end of the day?
Today's quote is from Johnny Manziel:
"For me, the NFL is the thing that's always been, kind of somewhat like the Heisman, it's been a dream as a kid to be able to have an opportunity to even be talked about being able to play in the NFL."
Workout: Legs
Warm-Up:
Prisoner Step-Ups, 20 repetitions
Squat Jumps, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Stiff Leg Deadlift, 3 sets 8-10 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
50m Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Superset:
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
We received much needed moisture here in Arizona from the storm that soaked and buried California in rain and snow. The only creature that is not excited about the rain and overcast sky is our sun worshipping dog. We have errands to run and a holiday party to attend so this is this week's day off from the weights.
Today's quote is from Dave Barry:
"It always rains on tents. Rainstorms will travel thousands of miles, against prevailing winds for the opportunity to rain on a tent."
Active Rest Day:
Dog Walks
Abdominal Crunches, 100 repetitions
Foam Roller Work
Have a Great Day!
Today I am going to make a quick post and just line out the workout for the day. Doing a bit of running around taking care of the facility: Cleaning, recycling, taking care of the compost. Just doing my part to keep things from falling apart while everyone else is away.
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 150 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Side Raise, 3 sets of 10
(Primary muscles worked: Lateral deltoids, supraspinatus, tapezius)
Alternating Front Dumbbell Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Superset:
Overhead Dumbbell Triceps Extension, 3 sets of 10
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets of 20
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Barbell Push Press, 5 sets of 2-4 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae
Have a Great Day!!
Today our household is in study mode. I have it quite easy preparing for a personal trainer certification somewhere down the road in the not so distant future. Rebecca, on the other hand, is studying for a medical school exam that covers her 12-week rotation of internal medicine?! We are both hunkered down with faces in computer screens and flash cards! We both seem to enjoy being students and learning again though!
Today's quote is from Leonardo da Vinci:
"Learning never exhausts the mind."
Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
30" Box Jumps, 10 repetitions
Weight Training:
Morning Session:
Deadlift, 5 sets of 1 repetition to one rep maximum
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, serratus anterior)
Bent-Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Row, 5 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Weighted Pull-Up (Bodyweight +50lbs.), 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Evening Session: Strongman Circuit. Perform each exercise in order to complete a set. One minute break between sets. Three sets total.
SISU Warhammer Swing, 15 repetitions per side.
(Primary muscles worked: Rectus abdominis)
Tire Flip, 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
Atlas Stone Lift on to a 48" Platform, 1 repetition
(Primary muscles worked: Erector spinae, biceps femoris)
Have a Great Day!
