Warmup - Do 2 rounds of: Goblet Squat - 12 reps (light weight) BB Bench Press - 12 reps at 35% of 1RM #1 BB Bench Press - regular tempo Set 1 - 16 reps at a moderately heavy weight Set 2 - 16 reps at 90% of set 1 Leave room to go heavier on 1/19. #2 DB In... See more
The iconic island cove restaurant on Dauphin Island, Pirate’s Bar & Grill, will be finding a new home, its owner announced Monday. During a meeting Friday night, the Dauphin Island Property Owners Association (DIPOA) chose not to renew its lease with ... See more
“If I come down here with an AR-15 on my back, is there anything stopping me from coming into the building using my First Amendment rights to support my Second Amendment rights?” That question from Mobile County Commissioner Randall Dueitt framed part of ... See more
Baldwin and Mobile counties accounted for 33 noncitizens illegally registered to vote in Alabama, according to new data released Monday by Secretary of State Wes Allen, though state officials say further details cannot be disclosed. The county breakdown s... See more
Warmup - Do 2 rounds of: DB Lateral Raise - 10 reps (light weight) Bodyweight VMO Squat - 15 reps #1 Seated DB Shoulder Press 1 set x 20 reps 1 set x 16 reps 1 set x 12 reps Add weight for set 2+3. #2 DB Lateral Raise - 3 sets x 12 reps #3 In 20 minutes, ... See more
