Scotch, Old Friends and Chest and Biceps

It was very nice here at the base after a long day at work. A lot of instructors are coming and going and it was just pleasant to have a nice bottle of Scotch to share, laugh and catch up with people that we have not seen for a long time. NOLS is a lot of things, one thing that I really like about NOLS is that it is made up of a community of really wonderful people that strive to make the world a better place.

Today's quote is from Erin Gruwell:

"I realized if you can change a classroom, you can change a community, and if you change enough communities you can change the world."

Workout: Chest and Biceps
Bench Press with Resistance Bands, 5 sets of 7-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Reverse Grip Axle Bar Curl, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)

Super Set:
Axle Bar Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!