Workout Wed 9-21-11

Part 1: Morning Cardio

Woke up Early for some 5am Basketball.

- 5 on 5 for nearly an hour.

Part 2: - High Intensity Strength Training

Warm Up:

- Side Walking Push Ups w/ Arms on Bench x 10

- Box Jumps - fast and decreasing in height x 12

REPEAT but with Feet Elevated this time on Bench

Main Workout: Used my own 3-5-3 Method of Training

First 3 Exercises:

- Dips x 20 (Bodyweight or 30# weight with Feet)

- Curls x 20 (25#-30# Dumbbells)

- Reverse Pull Ups x 20 - Bodyweight

Repeat Each for 15 reps (No rest)

Repeat each for 10 Reps (No Rest)

2nd 3 Exercises:

- Single Arm rows x 15 (40# dumbbell)

- Sandbag Military Press x 15 (70# Bag of Sand)

- Bench Press x 15 (165#-185#)

Repeat each for 12 Reps (No Rest)

Repeat each for 9 Reps (No Rest)

And DONE! Arms were on fire and Fully Pumped

Partners: Rusty Tingey and Dan Filburn