Quick Friday Night Workout Post

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
TRX Fly
AbMat Sit-Up

Weight Training:
Dumbbell Chest Press, 5 sets 6-10 repetitions
Alternating Dumbbell Curl, 3 sets 10-12 repetitions
Bench Press 21s, 3 sets 21 repetitions
Barbell Curl, 3 sets 10-12 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Dumbbell Fly, 10 repetitions
Wrist Roll-Up, 4 repetitions
AbMat Sit-Up, 20 repetitions

Have a Great Day!!

Banging this Out EARLY! Chest and Biceps

We had a fantastic chest and biceps workout this morning. Three of us started a bit later: some of our folks went to a concert last night. I am not sure if the extra hour was helpful or the fact that the weather here in Tucson is approaching damn near perfect. After the session with the morning folks, I wrapped up with a bit of other work.

Today's quote is from Nick Cave:

"I look around, complacency is the great disease of our autumn years, and I work hard to prevent that."

Workout: Chest and Biceps
Warm-Up:
400m Run
Trunk Twists, 20 repetitions
Push-Ups, 30 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-8 repetitions
Dips (+60lbs.), 5 sets of 8-20 repetitions
TRX Flies, 3 sets of 10 repetitions
Barbell Curls, 3 sets of 6-10 repetitions

Supplemental weight training: After working out with the morning crew, I went back and wrapped up a few other exercises.
Dumbbell Bench Press, 3 sets of 10 repetitions
Incline Dumbbell Bench Press, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 6-10 repetitions
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions

Have a Great Day!

First Sunday of the NFL, Chest and Biceps

It was nice to finally watch an entire Sunday of football despite the fact that my team, the Washington Redskins had a horrendous showing against the Houston Texans.

Three of us got together and did a heavy chest and biceps workout. It was a cooler day than normal and the rain that was threatening to fall never materialized. Good day to get crushed by a brutal workout.

Today's quote is from Brian O'Driscoll:

"You've got to celebrate the good days because there are brutal days that make that make the good ones sweet."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Lateral Step-Ups
Trunk Twists
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions
TRX Chest Flies, 3 sets of 10 repetitions
Dumbbell (Wo)Man-Maker Rows, 3 sets of 10 repetitions
Super-Set: Perform Barbell Curls followed immediately by a set of Hammer Curls
Barbell Biceps Curls, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Dips, 5 sets to failure

Have a Great Day!