Team USA: Speed Kills! Chest and Biceps Day

Yesterday the U.S. Women's National Soccer Team beat the Chinese team 1-0. The U.S. defense was stifling as it has been throughout the tournament since the second half of the first game. In that first game, goalie Hope Solo made five saves. In the four games after that she has made a total of six saves?! The question has been the U.S. offense. Yesterday the incredible Abby Wambach did not start and midfielders Megan Rapinoe and Lauren Holiday were out of the match because of multiple yellow cards. That meant a number of the younger and less experienced players were on the field. Immediately, the new found speed and aggressiveness of the U.S. attack was apparent. For the first time in this World Cup tournament the U.S. was pressing their opponent and kept the pedal to the floor the entire game. Yes, they only scored one goal but there were multiple great chances to score more. That may be where the lack of experience came into play: The inability to finish and put the ball in the net. Next is Germany who is susceptible to one thing it seems... a quick, fast paced attack.

Today's quote is from Ralph Waldo Emerson:

"In skating over thin ice our safety is in our speed."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Bench Press, 5 sets 4-6 repetitions
Axle Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Chest Press, 3 sets of 4-6 repetitions
Captains of Crush Gripper, 3 sets of 15 repetitions per hand
Incline Bench Dumbbell Press, 3 sets of 4-6 repetitions
Rotational Wall Ball Toss, 3 sets of 15 repetitions per side
Dip, 3 sets of maximum repetitions

Have a Great Day!!

Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!