I truly took yesterday off. Off from lifting, off from blogging, off from a lot of things. I went out to have a very nice lunch, relaxed and recharged. This morning temperatures dipped way down into the 40s and it took a bit more than normal to warm up. With the rest and cool air, I was able to hit the weights again with a greater purpose and energy. We had three folks at the morning session and two of us for a quick evening workout.
Today's quote is from John F. Kennedy:
"Efforts and courage are not enough without purpose and direction."
Workout: Chest and Biceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no break at the end of a set.
Jumping Jacks, 50 repetitions
Push-ups, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5-10 repetitions
Dips (Bodyweight +50lbs.), 5 sets of 8-10 repetitions
Barbell 21s Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets.
Evening Session:
Dumbbell Flat Bench Press, 3 sets of 6-10 repetitions
Incline Dumbbell Press, 3 sets of 6-10 repetitions
Dumbbell Flies, 3 sets of 10
Hammer Curls, 3 sets of 6-10 repetitions
Bench Press, 5 sets of 10
Dips, 5 sets of 15
Have a Great Day!
I am personally a fan of dark beers, specifically Imperial Stouts. Tonight we had a great beer called Squatter's Outer Darkness Imperial Stout. Smooth and a bit chocolaty while packing a punch of 10.5% alcohol. It was a really nice way to wrap up a Saturday on which I had to work but reveled in a Notre Dame Fighting Irish victory!
Today's quote is from Plato:
"He was a wise man who invented beer."
Workout: Legs
Morning Session:
Warm-up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Wall Sit, 50 count
Abdominal Crunches, 50 repetitions
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Reverse Lunges, 3 sets of 6-10 repetitions
GHD, 3 sets of 10-15 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions
Evening Session: Superset both exercises for a total of 5 sets each.
25m Weighted Sled Push (400lbs.)
50m Farmer's Carry (120lbs. per hand)
Have a Great Day!
Apparently the history of Halloween dates back to the Celts. This day marked the end of summer and the harvest and the beginning of winter. This day is when the Celtic people celebrated Samhain, the day when the line between the land of the living and the land of the dead was blurred. The people would light large bonfires and dress in costume to ward off ghosts.
Today's quote is from Dan Aykroyd:
"Have I ever personally seen a ghost? Not one."
Morning Session:
Warm-up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Lightweight Alternating Front Dumbbell Raise, 10 repetitions
Lightweight Dumbbell Side Raise, 10 repetitions
Lightweight Overhead Dumbbell Press, 10 repetitions
Weight Training:
Barbell Push Press, 3 sets of 5-10 repetitions
Barbell Shoulder Shrugs, 3 sets of 5-10 repetitions
Overhead Triceps Press, 3 sets of 6-8 repetitions
Skull Crushers, 3 sets of 5-10 repetitions
Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 5-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 6-10 repetitions
Have a Great Day!
My boss forwarded me a great video today that shows the power of persistence. Leave it to a bear to show that just because you fail the first time doesn't mean that sticking to a task will not yield results! Check this guy out!
Today's quote is from Bill Bradley:
"Ambition is the path to success. Persistence is the vehicle you arrive in."
Workout: Back
Morning Session:
Warm-up: Perform each exercise for one minute.
Jump Rope
TRX Rows
Trunk Twists
Abdominal Crunches
Weight Training:
Weighted Pull-Ups, 5 sets of maximum repetitions
Bent-Over Dumbbell Rows, 3 sets of 6-8 repetitions
Upright Barbell Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 6-10 repetitions
Kettlebell Swings, 3 sets of 10 repetitions
Evening Session:
Warm-up:
Jump Rope, 100 repetitions
Trunk Twists, 30 repetitions
Weight Training:
Hanging Toes to Bar, 3 sets of 10 repetitions
Dumbbell Pull-Overs, 3 sets of 6-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
Have a Great Day!
Well, the Kansas City Royals put up a hell of a fight... but Madison Bumgarner just dominated the whole World Series. Dominating pitching and an impressive accomplishment by the San Francisco Giants as a team, winning three of the last five championships.
Today's quote is from Jesse Owens:
"In the end, it is extra effort that separates a winner from second place. But winning takes a lot more than that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline and self-sacrifice. And finally it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don't win, how can you lose?"
Workout: Chest and Biceps
Morning Session:
Warm-Up: Perform each exercise in order for one minute.
Push-Ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 4-8 repetitions
Superset:
Lightweight Dumbbell Flies, 3 sets of 10 repetitions
Push-Ups, 3 sets of 30 repetitions
Superset:
Barbell Curls, 3 sets of 6-10 repetitions
Lightweight Hammer Curls, 3 sets of 15 repetitions
Captains of Crush Grip Trainers, 3 sets of 10-12 repetitions
Evening Session:
Heavy Dumbbell Chest Press, 3 sets of 6-8 repetitions
Incline Dumbbell Chest Press, 3 sets of 6-10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Hammer Curls, 3 sets of 8-10 repetitions
Weighted Dips (+35lbs.), 3 sets of 10 repetitions
Have a Great Day!
It was great to see the students of the NOLS Fall Semester return from the caving portion of their course. They seemed to all be in great spirits, in good health and ready to head out on the second half of their semester. Tomorrow they head out to go rock climbing for a few weeks out at Cochise Stronghold.
Today's quote is from Alex Lowe:
"Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing."
Leg day was great with one other person showing up for the morning and evening sessions.
Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
Reverse Barbell Lunges, 3 sets of 6-10 repetitions
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions
Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Front Squats, 3 sets of 8-10 repetitions
GHD, 3 sets of 10 repetitions
25m Weighted Sled Push (400 lbs.), 3 sets
50m Weighted Sled Drag (200 lbs.), 3 sets
Weighted Standing Calf Raises, 3 sets 20-25 repetitions
15m Walking Lunges (70 lbs.), 3 sets
Have a Great Day!
Well, I have to say that I am in a really good mood after the Redskins just beat the Cowboys in Dallas 20-17 in overtime. That just made my whole NFL season. The Redskins could lose every game for the rest of the season and I would be okay with it.
Today's Quote is from Jimmy Johnson:
"How 'bout those Cowboys?!"
Today's workouts were well attended with three folks in the morning and evening.
Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise for one minute.
Shoulder Circles
Lightweight Overhead Triceps Press
Jump Rope
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Step-up
Plate Raise
TRX Skull Crushers
Side Dumbbell Raise
Diamond Push-Ups
Sand Bag Push Press
Abdominal Crunches
Heavy Rope Whips
Evening Session:
Barbell Shoulder Shrugs, 3 set of 8-10 repetitions
Push Press, 3 sets of 6-10 repetitions
Plate Raise, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Overhead Triceps Press, 3 sets of 6-10 repetitions
Skull Crushers, 3 sets of 6-10 repetitions
Seated Dumbbell Press, 3 sets of 6-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 8-10 repetitions
Have a Great Day!!
