Monday the 13th was my B-day and one of my gifts was to go to 24hr fitness and play B=Ball uninterrupted for a few hours... and I spent almost 2 full hrs running the floor 5 on 5. We one our 1st Game then lost the 2nd, had a break while another team played for "winner stays" position, we lost again, but then i got picked up after someone left and then we won 3 straight. all Games go to 15 by 1' and 2's. Games typically take about 15-20 min. to play... i was brutal and I loved every moment of it! - I'm feeling it today.
My Tuesday workout was definitely going to focus on upper body after my legs were Jell-o from B-Ball.
Phase #1:
Curls x 20 (70 lb curl bar)
Lat Pull down x 20 (120lbs)
Cable chest fly's and lift x 20 (30 lbs each side) (these are done with the cable Machine at a very Low point on both sides with a handle in each hand. Keeping the arms straight, bring the cable together and up diagonally at the same time, then really squeezing at the top with the cables together.
Repeat Each Exercise fro 15 Reps
one more time for 10 reps.
Phase #2:
Reverse Pull Ups x 15 (bodyweight)
Pec Deck x 15 (150 lbs)
single Arm dumbbell rows x 15 (50 lbs)
Repeat Each for 12 reps,
one more time for 9 reps
final Phase:
Dip Pyramid (bodyweight)
Reps of 5, 6,7,8,9 and 10 with 15-30 sec Rest in between each set.
Then back down... 10,9,8,7,6 and 5.
KILLED ME! - Loved it!
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