Tonight's Top 10 List and a Full Body Workout

Last night was an end of an entertainment era with the end of Dave Letterman hosting Late Night. You can say that he isn't as funny as he once was, you can still think that he is hilarious... the thing that Dave was, he was successful. Dave hosted the tonight show for 33 years!! To be able to do comedy, in the high pressure setting of television, night after night for 33 years is insane! If nothing else, no matter what you think of his comedy... you have to respect him for his longevity. Happy retirement Dave!

Today's quote is from David Letterman:

"I had no idea this thing was televised. Boy, is my face red."

Workout: Full Body
Warm-Up: 
Rowing Machine, 10 minutes
Weight Training: 90 seconds rest between each set
Bench Press, 4 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Craft: Ah, Forget About It and Cardio

First, Robert Craft said the Patriots would not fight whatever punishment that the NFL handed down for "Deflate-Gate". Then the punishment came down and after he picked his jaw up off the floor he decided that he was pissed and spent a lot of time and it seems lawyers' billable hours preparing for a fight. THEN, Craft and Goodell "hugged it out on a couch"(?!) at the NFL owners' meetings and Craft decided that this whole thing just needed to go away and he would again... not fight the league's imposed penalty?! And just when you thought you were done hearing about deflated balls... Tom Brady filed for an appeal. Thanks for the effort Bob.... but this isn't going away for a while.

Today's quote is from Woody Allen:

"I'd call him a sadistic, hippophilic necrophile, but that would be beating a dead horse."

Workout: Cardio
Spin Bike, 46 minutes with heart rate at 130-150 beats per minute
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

How Time Flies and Back to a Full Body Workout

It is sometimes hard for me to grasp that in a year I will be moving on to the next part of my life, potentially away from NOLS. We will see where residency takes us, but it is pretty likely that we will not be staying in Arizona. I for one get excited about change... I am just surprised at the speed that it is coming!

Today's quote is from Donald Fagen:

"When you get a groove going, time flies."

Workout: Full Body Workout
Warm-Up:
Rowing Machine, 10 minutes
Weight Training: 90 seconds between each of the following sets
Front Squat, 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, lateralis and gluteus maximus)
One Arm Dumbbell Bent Over Row, 4 sets of 4-6 repetitions
(Primary muscles worked: Latissimus dorsi)
Stiff Legged Deadlift, 4 sets of 6-8 repetitions
(Primary muscles worked: Erectus spinae group, biceps femoris, gluteus maximus)
Seated Dumbbell Shoulder Press, 4 sets of 6-8 repetitions
(Primary muscles worked: Deltoids)
Barbell Push Press, 4 sets of 5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus medialis, intermedius and lateralis)
Barbell Hip Thrust, 4 sets of 10 repetitions
(Primary muscles worked: Gluteus maximus, biceps femoris)
Standing Barbell Weighted Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Wrist Roll-Up, 4 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

Studying and Active Rest

Today is my scheduled active rest day and it will be a heavy study day for the personal trainer certification. After one week of the new full body training I feel quite good even with the more intensive focus on the cardio-respiratory training. Today will be eating healthy, hydrating and maybe doing a little foam roller work. Lots of dog walking! I will be ready to hit the full body workout again hard tomorrow.

Active Rest Day:
Mellow Dog Walking
Foam Roller Work

Have a Great Day!!

Quick Cardio Post

Doing a lot of running around and chores today so a real quick post.

Workout: Cardio
Spin Bike, 46 minutes with heart rate at 130-150bpm
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Well at Least I Still Have the Nationals and a Full Body Workout

It looked like Paul "The Truth" Pierce had hit his THIRD clutch three pointer in the series against the Atlanta Hawks to tie game six as time expired. If you had to pick one word that has described Paul Pierce and his career, it is clutch. But sometimes being clutch is not enough. The TRUTH was that instant replay revealed the ball still touching the tips of Pierce's fingers as time expired, eliminating the Washington Wizards from the NBA playoffs. That means the Caps and the Wizards are out.... all I can say right now is how about those Nationals?!

Today's quote is from Nate Silver:

"People attach too much importance to intangibles like heart, desire and clutch hitting."

Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Ball Slam
AbMat Abdominal Crunch
Weight Training:
Sumo Deadlift, 4 sets of 5 repetitions, 90 seconds rest between each set
(Primary muscles worked: Erector spinae group, biceps femoris)
Incline Dumbbell Press, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Split Squat, 4 sets of 8-10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius, and lateralis, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 6-8 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Barbell Hip Thrust, 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Gluteus maximus, biceps femoris)
Weighted Push-Up (body weight +50lbs.), 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

The Thrill is Gone and Cardio Day

I don't know anyone that isn't somewhat sad at hearing that B.B. King has passed away at 89 years old. Talk about someone that is truly American?! Riley B. King, later to be "Blues Boy King" and even later to be B.B. King was a pioneer in a music genre that was purely American in its roots. Growing up and working on a cotton plantation in Mississippi, B.B. would then play his guitar on the street corners at night. Little did anyone know that one day he would be ranked #6 on Rolling Stone Magazine's Top 100 guitarists of all time... and of the five above him: Jimi Hendrix, Eric Clapton, Jimmy Page and Keith Richards... all have said that B.B. King was instrumental in them developing their own style of playing. If you want to see a person that is truly happy doing the one thing that he loves... check out the video of B.B. playing When Love Comes to Town with U2. I hope that he will be buried with "Lucille" his Gibson ES-355 with the maple neck. R.I.P.

Today's quote is from B.B. King:

"Everybody wants to go to Heaven, but no one wants to die to get there!"

Workout: Cardio
Rowing Machine with HR at 130-150 bpm, 44 minutes
Bicycle Crunches, 50 repetitions
Foam Roller Work

Have a Great Day!!