"Have class.
Work Hard and get things DONE.
Be a gentleman.
Live for something.
Be prepared for a fight...just in case.
Stand up for what is right.
Lead your house.
Make things happen.
Respect everyone until they don't deserve it.
Defend those that can't defend themselves.
Family over money.
Don't settle.
Never quit.
Have a good weekend"
Today's Training:
AirDyne (arms only): 10 mins.
Single arm contra lateral leg DB Lateral Raise: 4x12
BB Front Raise w/ release: 4x12
C/S Rear Delt Raise:4x12
Reverse Ab curl on incline bench: 4x12
Side Lateral Flexion on a 45 degree back extension: 4x12 each side
Sit up: 4x12
Concept II Rowing Erg: 20 minutes
Bike Commute: 17 minutes
