Tough loss for the Washington Redskins today. The defense played well forcing turnovers. Alfred Morris ran for over 100 yards for the first time this season. And then there was the passing game. It looks like with wide receivers like DeSean Jackson and Pierre Garcon the 'Skins were only able to muster just over 100 yards passing. At some point someone needs to admit that RGIII has not panned out the way we had all hoped and move on.
Active Rest Day:
Spin Bike Ride, 30 minutes
Foam Roller Work
Have a Great Day!
I texted my buddy to remind him that it was one year ago that he and I completed the GoRuck Challenge. Twelve hours and over twenty miles with fifty pound packs. Forty degree weather and rain. Carrying around boulders and sandbags along with our twenty-five pound team weight. It was what we refer to in the NOLS community as "Type-2 Fun". At the time it sucks, but looking back it is funny as hell. If you haven't done it... start training NOW!
Today's quote is from Peter Haeussler:
"Type-2 Fun – fun only in retrospect, hateful while it’s happening. Things like working out ‘till you puke, and usually ice and alpine climbing. After climbing the West Face Couloir on Huntington, Scotty and I both swore that we hated alpine climbing. The final 1,000′ was horrific – swimming up sugar snow that collapsed beneath us, roped together without protection – and took nearly as long as the initial 3,000′ from camp. On the summit, Scotty turned to me and said, in complete seriousness, 'I want my mom so bad right now.' By the time we reached Talkeetna our talk of Huntington turned to, 'Ya know, that wasn’t so bad. What should we try next time?'"
Morning Session:
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Chest Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-15 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Evening Session:
Warm-Up: Perform each exercise for one minute and fifteen seconds to complete a set. Three sets total, no rest between sets.
Jump Rope
Laying Medicine Ball Chest Pass
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +70lbs.), 5 sets of 5 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Fat Grip Barbell "21" Curls, 3 sets
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis, palmaris longus, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
It is amazing to me that people earn money trying to tell us how games are going to go in the NFL. The Kansas City Chiefs (who beat the hell out of the New England Patriots...) went in to face the 0-10 Oakland Raiders and lost. There is so much parity within this sport that it cracks me up when "NFL insiders" decide who is going to win or lose from week to week.
My favorite part of the game was when the Raiders sacked Alex Smith, thought they had won the game with 30 seconds still on the clock. The Raiders had to burn a timeout because they were celebrating in the Chiefs' backfield and were offsides as the Chiefs went to snap the ball on another play, stopping the clock. Even when on the verge of victory the Raiders tried to shoot themselves in the foot.
Today's quote is from Jim Otto:
"If something is said about the Raiders, I'm ready to go to war."
Workout: Legs
Morning Session:
Warm-Up:
100m High Leg Kick
100m High Knee March
Squat Jumps, 20 repetitions
Weight Training:
Weighted Step-Ups, 3 sets of 8-10 repetitions
(Primary muscles worked: Gluteus maximus, rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
25m Side Step with Resistance Band (I have been calling these crab walks... really they are a side step), 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Step-Ups, 30 repetitions
Weight Training:
Back Squats with Chains, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff-Leg Deadlifts, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Palmaris longus, flexor carpi ulnaris, flexor carpi radialis)
Have a Great Day!!
Today is a day that I need to just go get Rebecca flowers. She is feeling the crunch of medical school
pressure as she enters the last third of her internal medicine rotation. We went to dinner last night with friends and co-workers and it was great to just get her away from the books for one night. But she was back at it today getting up at 5am to be out the door by 5:30am. I don't think that she will be expecting flowers and hopefully it brightens her day.
Today's quote is a proverb with an anonymous author:
“It's tough trying to keep your feet on the ground, your head above the clouds, your nose to the grindstone, your shoulder to the wheel, your finger on the pulse, your eye on the ball and your ear to the ground.”
Workout: Shoulders and Triceps:
Morning Session:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Dumbbell Side Raise, 3 sets of of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Overhead Dumbbell Triceps Extensions, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainers, 5 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Afternoon Session:
Warm-Up: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets total. No breaks between sets.
Heavy Rope Whips
Ball Slams
Seated Wall Ball Toss
Weight Training:
Push Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 3 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Front Plate Raise, 3 sets of 10
(Primary muscles worked: Anterior deltoids)
Single Fat Grip Dumbbell Shoulder Press, 3 sets of 3-5 repetitions
(Primary muscles worked: Deltoids)
Barbell Skull Crushers, 3 sets
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
Today I had a lot of work meetings that ate up a good portion of my day. This evening dinner was out with everyone from work. We did manage to sneak in a good circuit training after work, but before dinner!
Evening Circuit Training: Perform each exercise in order for one minute and 15 seconds to complete a set. Three sets totals. One minute rest between sets.
Jump Rope
Pull-Ups
Good Mornings with a Barbell
Landmine Rows
Plank
Abdominal Crunches
Kettlebell Upright Rows
Have a Great Day!!
Today my co-worker and I drove the NOLS Southwest Semester group out to the field on the final section of their semester. They will now be backpacking in the Galiuro Wilderness until December 3rd when their three month odyssey will be over. Almost like flipping a switch, Mother Nature went from warm temperatures to winter here in the Sonoran. They can expect temperatures below freezing in the evenings for the remainder of their journey.
With the six hours of driving that I did today taking the course to the field, we did not have a morning workout. We did however get in a decent lifting session in this evening.
Today's quote is from Whoopi Goldberg:
"That's the thing about Mother Nature, she really doesn't care what economic bracket you are in."
Workout: Chest and Biceps
Warm-Up:
Step-Ups, 30 repetitions
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets.
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
I am sitting here watching the Tennessee Titans bring the defensive heat against the Pittsburgh Steelers. It is really unusual to see a graphic where the other team has five sacks and the Steelers have none?! Blitzing Ben Roethlisberger seems to be working, but you better get there or Big Ben will burn you.
We had a great leg workout today with three folks in the morning and I was able to go solo this evening for some back squats.
Today's quote is from Craig Ferguson:
"Anyone who's just driven 90 yards against huge men trying to kill them has earned the right to do jazz hands."
Workout: Legs
Morning Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris)
Barbell Split Squats, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 30 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Crab Walk with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
30" Box Jumps, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, biceps femoris, gastrocnemius, soleus)
Back Squats, 5 sets of 4-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches, 5 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!
