Chest, Biceps and Jumping Ship

I have been involved in a hilarious conversation with my brother and his friends about what team we are going to root for when we leave the Redskins. I have liked the Ravens for a while now and I am poised to jump on their bandwagon for good, depending on the 'Skins offseason moves. Ozzie Newsome has to be one of the best player personnel guys in the league. I mean who finds a franchise quarterback with the Delaware Blue Hens?! Daniel Snyder and Bruce Allen could learn something about doing research and putting in effort instead of just paying for the latest bright shiny thing! Now is the time of year when you get to see who the real teams are, who has done their homework. Playing well in November and December really tells you how well your team did drafting and bringing in free agents.

Today's quote is from Ozzie Newsome:

"The chemistry of your football team doesn't come together 'til, really, in the second half of the season because every year you've got new parts that you're bringing in. From a personnel standpoint, we say they're better players in November than they are in September."

Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets 6-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Bench Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +50lbs.), 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)

Have a Great Day!