Tim vs. Kobe and the Workout

Tim Duncan has retired and with him is retiring a class of athlete that is very rare these days. It is almost laughable when I compare the retirement of Kobe Bryant to that of Tim Duncan.

Kobe was an amazing athlete, a five time NBA champion with the Lakers and one of the best NBA players of all time, there is no denying that. But, at times Kobe was a world class ass as well. The farewell tour, the ridiculous two year $48.5 million contract when his skills were extremely diminished on a Lakers team that was laughable, the ego and the sexual assault charges that have somehow been forgotten from an incident in 2003 in Colorado.

Then we look at Tim Duncan: Rookie of the year his first year in the league, also a five time NBA champion with the Spurs, made the playoffs every year that he was on the team, took pay cuts and restructured his contract so the team could bring in new players to stay competitive, accepted his role on the team as he grew older and other players were more effective on the court, quietly announced his retirement and is not even going to be at the press conference.... only his stoic coach Gregg Popovich will be there to announce Tim's retirement?! Good luck in the future Mr. Duncan. I hope that there are some young people out there that have been paying attention about how to be a true professional athlete.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Jumping Jack
PVC Passthrough
Strength Training:
Bench Press, 5 sets of 2-10 rep
Metabolic Conditioning: Two person team for time. One athlete does chin-ups while the other athlete does push-ups. When ten chin-ups are complete the athletes switch. A round is complete each time 10 chin-ups are done, 10 rounds total. Time stops when all chin-ups are complete.
Strict, No Kip Chin-Up, 10 repetitions
Push-Up
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!

Chest and Biceps and Father's Day!

What a great day! So many of my friends and brothers celebrating Father's Day! Two of my good friends were having their first Father's Day! I hope that all of you dads out there had a good time and that your family pampered you. Excellent action at the World Cup with Switzerland scoring a winning goal with 20 seconds left in the game and the Spurs have come back to take a seven point lead at the half of game 5. My dad would have loved the sports today!

Today's quote is from Tim Duncan:

"I enjoy jokes, smiling and making people smile. I may be a little different, but that is okay, who wants to be normal anyway?"

Morning Lifting Routine: Chest and Biceps
Flat Bench Dumbbell Press
Incline Bench Dumbbell Press
Dumbbell Flies
Push-Ups
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Dips

Evening Lifting Session:
TRX Chest Press Warm-Up, 1 set 10 repetitions
Maximum Bench Press, 1 repetition
Bench Press, 5x5
Weighted Dips, 5x5

Have a Great Day!

Chest, Biceps and Old Man Riverwalk

San Antonio Spurs' Tim Duncan: Seventeen years in the NBA, one of the best power forwards of all time and four time champion. Tim Duncan closed out the series with the Oklahoma City Thunder tonight and they are going to play the Miami Heat in the NBA finals... again. Cal Ripken is certainly baseball's Iron Man, it can easily be argued that Tim Duncan is the NBA's.

Today's quote is from Tim Duncan:

"I'm just going to play whatever game is in front of me."

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Standing Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Dips

Evening Weight Training:
One Armed TRX Chest Press
Bench Press 5x5
Weighted Dips 5x5

Have a Great Day!