Had a good workout today that focused on the back which included the circuit WOD: "Dead on my Feet". This circuit did put to use on of my new toys: A 15-foot long, 2-inch diameter manila climbing rope. It is getting a bit late so I am just going to get this post rolling.
Today's quote if from Teddy Roosevelt:
"Believe you can and you are halfway there."
Weight Training: Back
Dumbbell Pullovers
One Armed Bent Over Dumbbell Rows
Upright Barbell Rows
TRX Rows
Weighted Pull-Ups
Heavy Landmine Rows
Heavy Deadlifts (Maxing out at 1.6x bodyweight)
Cpatains of Crush Grip Trainers
WOD: "Dead on my Feet" (Each exercise done in order to make one set. Three sets total.)
400 meter Run
15-Foot Rope Climb
Weighted Keg Deadlifts (10 repetitions)
Abdominal Crunches (60 repetitions)
188 lbs. Atlas Stone Lift onto a 48" platform (1 repetition)
Have a Great Day!
I was sorely disappointed today as my NCAA bracket got completely nuked. It is frustrating for me to see a team like Kentucky win when I know that Coach Calipari is not developing those players as "Student-Athletes" and molding them into educated young men with college degrees. Is he playing within the rules? Absolutely. John Calipari carefully recruits players that are extremely talented and gifted, coaches them for one year and sends them off to the NBA. It is within the rules, but that doesn't mean that it is a good thing or even the right thing. I will now get off my soapbox and just hope that the Wisconsin Badgers beat the tar out of Kentucky in the Final Four!
Today I experienced failure and I will tell you that it felt good. I bench pressed 290 lbs. the last time that my chest workout rolled around. It was a struggle but I got the weight up completely unassisted. Today I warmed up and when the time came I had the option to stick at 290 lbs. or maybe even try a crack at 295 lbs. What did I do? I stacked a nice round 300 lbs. on the bar. I got the bar about half way up and my progress ground to a halt. The bar hovered there for a heartbeat and was not going any further. Finally, my spotter helped just enough for me to finish my one repetition with assistance. It is good to know where my limit is, it is good to be humbled and it is good to have a very clear goal to shoot for!
Today's quote is from former North Carolina State Basketball Coach
Jim Valvano:
"How do you go from where you are to where you wanna be? And I think you have to have an enthusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it."
Weight Training: Chest and Biceps
Morning Session:
Heavy Dumbbell Flat Bench Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Heavy Chains
Weighted Dips
Evening Session:
Heavy Bench Press (Four sets ending at one repetition for maximum lift)
Gymnastic Ring Push-Ups, Weighted with Heavy Chain (Three sets)
Fat Bar Barbell Reverse Curls (Four Sets)
Have a Great Day!
Today was a day off at work, but a lot was going on. Worked out in the morning followed by an hour and a half massage, watched Dayton finally get eliminated from the NCAA Tournament, got in the circuit training, had a going away party for our Assistant Director who is moving on and then watched the Wildcats of Arizona get eliminated from the tournament. Up and down day.
Today's quote is from John F. Kennedy:
"Change is the law of life. And those who only look to the past or present are certain to miss the future."
Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Body Weight Calf Raises
Circuit Training WOD: "It's a Drag" (Each exercise done in order to make one set. Three sets total)
200 ft. Weighted Sled Drag (125 lbs.)
200 ft. Weighted Keg Carry (100 lbs.)
30" Standing Leap to Platform (10 repetitions)
60' Crabwalk with Resistance Band
Have a Great Day!
I increased the weight on quite a few exercises today. I have also increased the number of repetitions with the 100 lbs. weighted keg. It may be time to add another five to ten pounds of sand. It is always good to see progress and to feel stronger.
I am living in Gabrielle Gifford's Congressional district. Though she no longer serves in Congress, she continues to serve the citizens of this country through her foundation Americans for Responsible Solutions which focuses on ending gun violence. Today's quote is from her husband Mark Kelly regarding her recovery from the gunshot wound to the head she received while meeting her constituents on January 8, 2011:
"Gabby's got a long road ahead of her. We know that the recovery from these kinds of injuries isn't measured in days or weeks. It is more like weeks and months... But ya' know, she's a really, really tough woman."
Weight Training: Shoulders and Triceps
Heavy Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Dumbbell Triceps Kickbacks
Diamond Push-Ups
Overhead Dumbbell Triceps Extensions
Heavy Barbell Facebreakers ("Skull Crushers", "Facebreakers".... whatever.)
Heavy Barbell Shoulder Shrugs
Weighted Keg Presses, maximum repetitions
Captains of Crush Grip Trainers
Have a Great Day!
Worked out the back today and had the very cool experience of watching a bobcat walk cross the driveway. Fortunately, Ocho didn't see the bobcat and chose that moment to be extremely obedient and listen when he was called into the house.
Today's quote is from Aldo Leopold in honor of our Semester in the Southwest students going to the Gila Wilderness. The Gila Wilderness was the first designated Wilderness in the United States and Aldo Leopold was instrumental in making that happen. Also, The Wilderness Act is celebrating its 50th anniversary this year! Seems only appropriate...
"We abuse land because we see it as a commodity belonging to us. When we see land as a community to which we belong, we may begin to use it with love and respect."
Weight Training: Back
Dumbbell Pullovers
One Armed Bent Over Dumbbell Row
TRX Row
Upright Barbell Row
Weighted Pull-Ups
WOD: "What Did That Tire Do To You Anyway?"
30 - SISU War Hammer Swings (28.5 lbs.)
3 - Sets of Heavy Land Mine Rows
4 - Sets of Deadlifts (1.5x Bodyweight)
I will be on the road tomorrow for work, but we will pick it up again on Friday!
Have a Great Day!
Our semester students have returned from climbing camp and they are getting ready to embark on their last section: The Independent Student Expedition. This is a culmination of all the skills they have learned on their NOLS Semester in the Southwest. The plan is that they will break into two smaller groups, plan their ration, plan their route and journey into the Gila Wilderness in New Mexico. They will travel for a brief time with two NOLS instructors who will assess their backcountry skills, but in the end they will travel on their own and meet up with those instructors when they are done with their route.
It is very cool to see how far these students have come since their first day here at the base on January 19th!
Today's Quote is from Lou Holtz:
"You aren't going to find anybody that's going to be successful without making a sacrifice and without perseverance."
Weight Training: Chest and Biceps
Morning Routine:
Flat Bench Dumbbell Press
Incline Dumbbell Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Captains of Crush Grip Trainers
Bench Press (Low Weight High Repetitions)
Weighted Dips
Evening Routine:
Heavy Bench Press (Maxed out a personal best again today!)
"21s" Barbell Curls
Heavy Weighted Dips
Have a Great Day!
Heavier leg day than normal and moved to a "Heavy" Thera-Band for the crab walk today. It was pretty brutal. We had three folks show up for the circuit training after work while two climbing instructors practiced their vertical rescue techniques.
Today's quote if from Mia Hamm:
"I have worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down, I will not let myself down."
Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Calf Raises
Back Squat with Heavy Chains
WOD: "Heavy... NBD" (Each exercise: Maximum repetitions for one minute to make a set. Three sets total. One minute rest between sets)
Box Sprints
Standing Broad Jump for Distance
Barbell Squats (115 lbs.)
Weighted Step-Ups (50 lbs.)
Crabwalk with Resistance Band
Bodyweight Calf Raises
Abdominal Crunches
Have a Great Day!
