"Did you know on the Canary Islands there is not one canary? And on the virgin Isles? Same thing – not one canary there either!” Today's Training: Run: Sprints: 12x50 yards after a nice warm up Tier I and II AirDyne: 5 min. steady 10x15/45 Barbell Curl: 4x8 super set w/ Rope Cable Tricep Pushdown: 4x12 Ab Wheel Roll out: 3x12 DB Supinated Tricep Ext: 4x12 super set w/ Hammer Curl: 4x8 Suspended Knees to Elbow: 3x12 C/S Tricep Kick Back: 4x12 super set w/ Concentration Curl: 4x8 Concept II Rowing Ergometer: 10 minutes in a steady pace Bike Commute:38 minutes I went a new way that the trail was closed and I had to double back. Oh well...I know for next time.
Island Trivia
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