Curl (elbow flexion) with humerus internally rotated. Start with elbow (arm hanging straight) out from plumbline.

Step in your feet with knees. Make sure pelvic tilt goes anterior and posterior to ‘cheat’ with the curl and attenuate forces … so that the low back does not take as much force.

Pressdowns with rope –  15 reps
Overhead high pulley with hips in flexion — 15 reps
Straight arm long head triceps shoulder extension — 15 reps

President George W. Bush rode with cycling superstar Lance Armstrong on Saturday, August 20, 2005.

The seven-time Tour de France champion joined the president for a two-hour, 17-mile trek through the canyons and river-crossings of Bush’s 1,600-acre Crawford, Texas ranch. The two only rested for ten minutes during the ride.

George W. Bush, 59, took up mountain biking after a knee injury forced him to give up jogging a couple of years ago.

He’s described by his doctors in his annual physical as being in “superior” condition for a man his age.

He participates in a six-day-a-week workout regimen and showed his heart rate monitor to reporters who rode with him. The monitor showed he burned 1,493 calories in the prior 17-mile ride that also lasted two hours.

SOURCE: Reuters myway.com    (myway.com)

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BenchAmerica/BenchWorlds

Held late Summer/Early Fall

5K Run
10 Minute Stairmaster Climb
Chin Up till you drop/arm hang
One Minute Push Ups
Benchpress for reps
Most weight lifted