"One of the most dangerous phrases...

"One of the most dangerous phrases in all language is, 'we've always done it this way' ".


Today's Training:

Run: 3 miles  sloth like...

Zig Zag Bar Push down: 4x15

super set

BB Curls: 4x8


Negative accentuated Dips: 4x8  (eight count eccentric)

super set

DB Hammer Curl: 4x8


Reverse Grip E-Z curl Bar: 4x8

super set

Decline DB Tricep Extension: 4x12


Banded Bouncing Kettle Bell Shrugs: 4x10 w/ 3 bounce at the top and bottom


DB Lateral Raise: 3x10

super set

Mini Band side lateral with a three count pause at contraction and no rest at the down position 3x12

OHP: 3x10


4 way Neck: 1x12

External Shoulder Rotation: 10x12 reps

Bike Commute: 18 mins.  Getting hot out...

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