“Either write something worth reading or do something worth writing.”

This was worth writing about...

Today's Training:

AirDyne: 22 minutes

To be done DAILY!!!

2 sets of 20 reps of the following exercises *

Reverse Hyper


Back Extension

Side Flexion

Suspended Knees to Elbow

DB Lateral Raise

Push Ups



* ONE set of Rear Delt Destroyers modified:


Main Lift:

Dynamic Bench:12x3

OHP (explosively): 12x3

Bike Commute: 20 minutes

Sprints: 10x50 @ 75%  (probably a LOT slower with my pinched sciatic nerve)

AirDyne II: the other half of NCIS so about 20 minutes

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