Rest Day!!

We finally wrapped up our season yesterday and had an end of season blow out. Today is a rest day to recover. Have a great day and I will be back tomorrow.

Turning Off the Phone and a Quick Chest and Biceps Post

Today the NOLS Southwest Instructor Course comes back from their climbing camp and with that, our last course of the season will be home. With all of our courses out of the field we can finally turn off our evacuation phone that has been on since our first course rolled out of the driveway in January!

We will have an end of season party tonight to celebrate so we are having a morning workout this morning. Just a quick post and then I am out the door to hit it!

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Jumping Jack
TRX Chest Press
Lightweight Dumbbell Hammer Curl
AbMat Abdominal
Weight Training:
Bench Press, 5 sets to include a one repetition maximum
Dip, 5 sets of maximum repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Axle Bar 21 Curl, 3 sets
Captains of Crush Grip Trainer, one set of 15 repetitions between each of the above sets

Have a Great Day!!

Revenge of the Little Guy and Leg Day

I love that the guys that are making a big splash in the NBA playoffs are the "little guys": Stephen Curry and Derrick Rose. I mean, you can count Curry's dunks on one hand ALL SEASON?! In fact, Stephen Curry won the NBA MVP award last night and is just dancing around defenders and draining impossible 3-pointers. Steph has just enough time to enjoy his trophy and then get back to work to play the Memphis Grizzlies. Enjoy the quality of the play of the little guy!

Today's quote is from John Wooden:

"It's the little details that are vital. Little things make big things happen."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Step-Up
AbMat Abdominal Crunch
Weight Training:
Front Squats, 5 sets of 10-15 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis and intermedius, and gluteus maximus)
GHD, 5 sets of 15 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Calf Raise, 5 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 5
(Primary muscles worked: Rectus femoris)
100m Farmer's Carry, 5
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Things are Getting Ridiculous, Shoulders and Triceps

Religious fanaticism meets boneheads in Texas?! I am not saying that it is right by any means, but is anyone in the world surprised that some folks showed up to shoot up the "Draw the Prophet Muhammad" contest outside of Dallas? Drawing the Prophet Muhammad is considered blasphemy in Islam, so some ass hat thought it would be a good idea to hold a contest doing just that at a COMMUNITY CENTER in Garland, Texas? You can't make this stuff up. It would be funny if folks didn't have to DIE because of the stupidity and bigotry?! Some genius journalist called the contest "controversial". No kidding.

Today's quote is from Kareem Abdul-Jabbar:

"I've always tried to stay out of the fray and not be an object of controversy."

Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Lightweight Dumbbell Side Raise
Lightweight Alternating Dumbbell Front Raise
TRX Triceps Extension
AbMat Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus intermedius, medialis, lateralis)
Barbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, rhomboids, levator scapulae)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Front Plate Raise, 15 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 15 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set: Complete each exercise in order to complete a set. Three sets total.
Medicine Ball Triceps Push-Up, 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Dumbbell Kickback, 15 repetitions per side
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Medicine Ball AbMat Soccer Throw Crunch, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Well at Least the Nats Won and a Back Workout

Yesterday was a really big sports day and all of the participants I was pulling for lost... except for the Washington Nationals who pulled off a 1-0 win behind Gio Gonzalez's great pitching. Ocho Ocho Ocho finished 14th in the Kentucky Derby (Had to root for this horse because of the dog...), Manny Pacquiao lost to Mayweather in a rather dull fight that I am glad I didn't spend $100 on, the Caps lost in game 2 to the Rangers and the Spurs lost to the Clippers in game seven to be eliminated from the NBA playoffs. Well, today is a new day!!

Today's quote is from Theodore Roosevelt:

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total.
Heavy Rope Whip (20 sec. on left foot, 20 sec. on right foot, 20 sec. on both feet)
AbMat Abdominal Crunch
Weight Training:
20 lb. Squat to Ball Slam, 3 sets of 15 repetitions
(Primary muscles worked: This is a dynamic full body exercise)
100 lb. Keg Load on to 48" Platform, 3 sets of 5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
5m Rope Climb, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, lower trapezius)

Have a Great Day!!

Seasonal Goals and a Chest and Arms Circuit

It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.

Today's quote is from Henry David Thoreau:

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch

Have a Great Day!

Quick Leg Post

It was a very long day of work today but we still got in a great leg workout. At this point I am just going to make a quick post. I will do better tomorrow.

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
AbMat Abdominal Crunch
Weight Training:
50m Weighted Sled Drag, 5
25m Weighted Sled Push, 5
Super Set: Perform each exercise in order with no rest, to complete a set. Three sets total.
Weighted Calf Raise, 20 repetitions
Weighted Glute Hamstring Developer, 15 repetitions
25m Side Step with Resistance Band

Have a Great Day!!