So I Missed the Rest Day.... Today was Back to Chest and Biceps

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!