Roger Federer: Class Act and a Shoulder and Triceps Workout

Well, "The Old Man" Roger Federer lost to Novak Djokovic in the Wimbledon Finals. It was a great match, but Djokovic was clearly the better player on Centre Court. What stood out to me during and after the match though was the classy way that Federer handled himself. During crucial points, after battling and losing a point there were no histrionics. There were no exaggerated grunts, screams or fist pumps when he won a hard fought point. In the words of the great Stuart Scott, Federer was "As cool as the other side of the pillow". When Djokovic did win the match Federer was asked what he thought and Roger said, "Novak deserved to win. He was the better player, he came out and was playing great tennis.... but so was I."

Today's quote is from Knute Rockne:

"One man practicing sportsmanship is far better than a hundred teaching it."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order  for one minute to complete a set. 5 sets total.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 8-10 repetitions
Overhead Triceps Extension, 3 sets of 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Weighted Keg Push Press, 3 sets of maximum repetitions
Triceps Dip, 3 sets of maximum repetitions

Have a Great Day!!