Turning 30 Years Old, Chest and Biceps

My good friend, workout partner and co-worker turned 30 years old today. I find that thirty is a very interesting age and one that tends to lend itself to instant credibility: I mean hell, you survived your twenties! It was a fun day and we were able to use our last Horrible Card for Travis' birthday! As a gift we gave him a brutal super set to end the workout!

Today's quote is from Pete Rose:

"Doctors tell me I have the body of a thirty year old. I know I have the brain of a fifteen year old. If you've got both, you can play baseball."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Trunk Twist
Push-Up
Light Dumbbell Curl
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Dip, 5 sets of 8-12 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Hammer Curl, 15 repetitions
(Primary muscles worked: Biceps brachii)
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii, flexor carpi radialis, flexor carpi ulnaris)
100m Farmer Carry
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!