NBD Day

just shoulders and bis and tris. still fun though.

I started with some post storm 40 yard sprints. Six. To be exact. and walked 40. Then moved over to the hill, as muddy as it was, got 3 in. Jogged back.

Circuit:
1a) Strict overhead bb press
35 x 3 x 10
45 x 8
55 x 5

1b) Upright BB Row
35 x 4 x 12

1c) BB Curls
35 x 4 x 12

2) Laying Tri Extensions DB
5's x 12
10's x 2 x 8

3) DB Hammer curls
20's x 3 x 10

copied incline DB Curls from Blaney. He says they hit the bottom portion of the bicep brachi and give more of a stretch. I liked them.

4) Incline DB curls
15's x 4
10's x 3 x 8

5) Cable rope bicep curls (copied Blaney again) (he doesn't mind me stalkin)
40 x 12
50 x 3 x 10

6) Cable bicep pulleys (Blaney)
20 x 4 x 15

7) Dips
bw x 4 x 5

Practiced posing with Delaney. Front, side, back, relaxed, complete with the pivot turn. Its good to be aware of your muscles that you work on everyday. Plus its fun...

"Cause I need freedom now

and I need to know how

to live my life as it's meant to be."

c.