It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Crunch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets 8-10 repetitions
Weighted Dip (Bodyweight +25lbs.), 5 sets of maximum repetitions
Superset: Perform each exercise in order to complete a set. No rest between exercises.
Dumbbell Renegade Row, 15 repetitions
AbMat Sit-Up, 30 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets
Have a Great Day!!
The evening workout got postponed when we had to do a mini rescue of one of our co-workers this evening. She went on a planned 22 mile run that should have ended at at around 4:30pm. She called after taking a bit of wrong turn and ran 30 miles and was hoping to get a ride home. We hopped in a truck and drove 45 minutes one way up Reddington Pass. Fortunately, we found her just after dark and rolled back to do a quick workout.
Morning Circuit: Perform each exercise for one minute each. 5 sets total. No rest between sets.
Hand Release Push-Up
Sandbag Ground to Overhead
Bicycle SIt-Up
Sumo Deadlift to High Pull
Evening Weight Training Superset: Perform each exercise in order to complete a set. Three sets total.
Bench Press, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions
Wrist Rollup, 4 repetitions
Have a Great Day!!
Quick post on the workout for Saturday.
Warm-Up:
Turkish Get Up, 2 minutes continuous
PVC Wrap Arounds, 10 repetitions
PVC Pass Throughs, 10 repetitions
AbMat Sit-Up, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Incline Wide Grip Parallette Push-Up, 3 sets of 20 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets
Have a Great Day!!
It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.
Today's quote is from Henry David Thoreau:
"What you get by achieving your goals is not as important as what you become by achieving your goals."
Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch
Have a Great Day!
It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.