Interview with Dami Bakare: "When You Leap, Leap High"

Who is Dami Bakare? Well, if you watched the London 2012 Olympics, you may have seen the 6ft 5in Nigerian-born Brit playing volleyball for Great Britain. Athletes fascinate me with their drive to succeed and how much they put into their bodies to perform. We could all learn from them in our quest for fitness.

I got the chance to interview Dami, and I must say, I was thoroughly impressed by his hard work, his background, his patience with me, and his overall attitude. He was on a full-time training schedule in Korea during this interview and coordinating our schedules was not the easiest thing, so patience was really required.

Alright, let me get off of those praises and focus on the actual interview. Enjoy!

Eights & Weights: Can you tell us a little about your history and how you got into volleyball?

Dami: I was born in Kaduna, Nigeria and moved to London while I was still a baby. In Primary school, I took up learning the trumpet. In Secondary school, I gave music up and went into sports. I was involved in  basketball and high jump on and off. In high jump, my highest achievement was representing my borough, Wandsworth at the London games. In basketball, I trained with the England coach and some of the team members for a while, but I had to stop training because due to the travel distance, it interfered with school too much. So I took up volleyball in school over lunch breaks as advised by a teacher. It slowly progressed from there. I played for the school, the borough, London, England and finally, Great Britain. I also progressed to playing for a few teams within the UK leagues as well as professionally in Belgium and now I am currently playing professionally in South Korea.

Eights & Weights: That's quite a random story. We keep seeing that Olympics athletes 'found' the sport they play in. How does it feel to have participated in the Olympics? Tell us about your journey to get there.

Dami: It's pretty funny, but the only time I really remember playing in the Olympics is when I look back at photos or videos taken while I was there. It actually feels like a dream I once had. But I'm so grateful, excited, glad, confused at how I managed to make it to that point. To be honest, when I started in volleyball, I never even thought about getting as far as I have. Then London won the bid for 2012, and suddenly a new door had opened. I think I was already playing for England at that point so I felt I had a chance to make it into the Olympic team. This would come at a price however.

 

 

I turned down the opportunity to be with a bunch of players training as a new team in Holland for a year so I could start my degree in Dentistry in the university of Bristol. The word at the time was that the team would be based in Sheffield upon returning at the end of the season. So I looked into transferring my course over to the university of Sheffield. Luckily, within the 1st year of study it was still possible.

 

What I didn't expect was how fast it hit me. Training full time while being on a full time course where I'm already dealing with my own patients! My schedule was intense: 6am wake up for 7am weights before rushing back for 9am - 3pm clinics and lectures, and then back again for 2-3 hours of training in the evening. Things were worse during the international season which also tied in perfectly with the exam period! 

 

By the end of my 3rd year, my grades had taken a hit, my training progress had become stagnant, and I was told it would be difficult for me to make the team if I continued with the way things were. Maybe it was a good thing the UK sport funding stopped for the program in Sheffield as it meant I had to make a choice:  stay in Sheffield training less but able to study, or focus full time on volleyball. After a lot of talking with the Dental school, they allow me to take a few years out. Just what I needed.

 

After that hurdle, I played in Belgium for 2 years. During the international season, I was back with the Great Britain squad fighting for a position. I was fighting more to be a starter rather than just making the team, and I achieved this. That's how I got to the Olympics pretty much.

 

Eights & Weights: How has the participation in the Olympics affected your everyday life? Have you got any endorsement deals or offers that you may have only hoped for prior to the Olympics?

Dami: I wish that the volleyball team as a whole would have had more exposure to these things but being indoor volleyball, it isn't well known in the UK and was the first time it got aired on a main channel during the games. So unfortunately, no.

Eights & Weights: I don't think people realize how much training athletes go through to perform at their sports. How much training did you have to do to prepare for the Olympics? What was your typical training week like with both exercise and nutrition?

Dami: Training with the national team was completely different to my time in Belgium and it is completely different now I'm in South Korea. When I first started with the development squad, weight sessions were early in the morning and it contained a lot of power exercises aka Olympic lifts! A lot happened in the morning! Then a large break for people to go to work or school/college/uni etc before a court session in the evening.

 

During international season, weights would be a little later and training a little earlier. Weeks were planned with 3 weight sessions, 2 bike spinning sessions (roughly 1 hour long) and 5 court sessions (2-3 hours long). Weekends were normally free but there could be a morning court or weight session randomly. With the national team, we were always left to our own devices when it came to nutrition. This is probably a fair bit different from other sports, but never proved a problem for a lot of us. We had all gone through the same process of getting nutrition talks when younger so we ate what we thought we needed, which could be different for everyone. 

 

I ate a lot of rice and pasta; basic things really. I always had chicken handy to make something quick, and then a couple times a week, throw in some fish, sweet potatoes and beef into the mix. Breakfast was simple: porridge/oats and a protein shake. Protein shakes were used as a diet supplement for repair rather than muscle growth. Most meals were cooked at home otherwise it was an odd Subway meal when rushed for time or a stone-baked thin crust pizza once every couple of weeks with the team.

 

Eights & Weights: And now? What does your typical training day look like since the Olympics is over?

Dami: Training has varied since then to being a little less work in the gym in Belgium with no weekend training and now every so often 3 training sessions in a day! While in Belgium, my meals were taken care of, so a lot of fruit and veggies and a mix of meats with every meal. That's probably the best I've eaten. Plus, desserts were amazing though not always required!

 

South Korea is a lot different in diet. They eat pork a lot here and I've had a few words to say about that. I also don't think they have the same idea about sports nutrition as we do in the UK, so I have been surprised at meals we've had before games and even more so directly after games. To me it always seems to be to fatty/fried or just not enough.

However, in Korea, we train everyday for the most part. We play matches almost twice a week too. A typical day so far has been: breakfast at 8am, weights at 10am, a court session till about 12 - 1pm, lunch, and then usually another training session within 2 hours. The length of the post-lunch training session can vary, but on average, I'd say it usually lasts 2-2.5 hours. We may have a training session later after dinner and there will be no food provided after this session if it happens.

 

Eights & Weights: What muscle groups are usually important for volleyball?

Dami: Things that need to be looked after well in volleyball are the ankles, knees and shoulders, I'd say. Prevention is a big part of training. You do things to prevent injury as well as do preventative exercises. But every volleyballer will and should do squats, leg extensions, and dead lifts. I'd say a good strong back/shoulder is better than a good looking chest. It is the small muscles that can cause a lot of functional problems if they are injured or not used in the right way. 

 

Most exercises we try to do are with free weights rather than a machine as it requires more muscle stability and therefore incorporates more muscle control. (yay!) Also, free weights are better for working those smaller muscles groups, especially around the shoulder. TRX rows are a good work out, with or without weights. We work on strengthening the rotator cuff around the shoulders for endurance purposes, not necessarily to make them larger.

 

Depending on the phase of workout you may be required to help speed things up a little, so squat jumps, box jumps, rebound box jumps or another type of rebound jump.

Eights & Weights: We focus a lot on exercise and nutrition for our readers. For those who want to build bodies like volleyballers, what are some exercise and nutrition tips you can suggest?

Dami: When I think of a volleyballers I typically think NBA player but on a slightly slimmer side. That is not to say you won't find some incredible beasts out there. But with volleyball you want to be lean but explosive, having some weight is nice but you need to be able to move it quickly. A typical volleyballer will be an the taller side of the population and very often have a long arm span. (At 6ft 5in, he isn't playing when he says 'tall')

 

Exercises which are key in my opinion are the following:

• Squats, as in full 90 degree squats, 
• Power cleans with perfect format and speed, 
• An abs circuit for helping with stability in the air, 
• Bench press (a good weight, no need to go crazy), 
• Bent over row with dumbbells or barbells/TRX rows, 
• Either lat pull down or body weight chin ups (you should never feel serious tightness the next day on this otherwise you've over done it in my eyes) 
• Brazilian rotator cuffs (not sure if it's the proper name but it involves using a dumbbell). From straight arm, bicep curl across your stomach to your chest up to the shoulder of the same arm. Then raise the elbow above your head while the dumbbell passes round the side of your head/neck to behind your head. Then straighten the arm raising the dumbbell above your head, then elbow. Keeping the arm straight, bring the dumbbell back down to your side via the side of your body. If you did this with 2 arms you would make a T shape with your body. It works the bicep, triceps and shoulders. (Ouch! Sounds painful. I must try it.)

In reference to nutrition, I would say it doesn't need to be protein heavy at all. Eat a lot of fast burning carbs, and where possible, meals that are light on the stomach before the training day is over. Fish is good, really good. Milk is also something to have during the day at least once other than at breakfast. High sugar content such as sweets or fizzy drinks are sometimes acceptable after a tough training session if a recovery drink is not available but it's not meant to be your recovery drink ALL THE TIME. Try for a cereal bar and a banana if you can't carry things for a quick protein shake. Also try and make all your food from fresh ingredients rather than pre-made things in the shop. You have more control over what exactly is in it! (What have we always said about natural foods? I'm glad he agrees.)

Eights & Weights: Now that the Olympics are over, what is the next step for you?

Dami: Right now, I'm still playing in South Korea. So I guess this was my next step. Why here? I wanted a bit of an experience, and it was one of very few options still available to me.

Eights & Weights: Would you continue training and try to qualify for the 2016 Olympics?

Dami: My situation is a little difficult with university still holding my place, change in student fees, how much we have in terms of funding for 2016, and the legacy of volleyball in Great Britain, while working with the different volleyball federations we have. It's a question I will only be able to answer once a few more things have been finalized next year.

 

 

Eights & Weights: How is the Dentistry line looking like for you?

Dami: While studying Dentistry, I loved it. I'm still very much interested in completing the course. However, I haven't done anything 'dentisty' for the last 2-3 years. And so I'm way too rusty to be allowed in anyone's mouth right now. But given a month or so, I'm sure I will get the skills back again. There are some things that need to be resolved with the university on how best to incorporate me back into the course, since it has been a while and many things have changed in the guidelines and the curriculum itself. Talks are still happening, so we'll see.

 

Eights & Weights: Well, we have our fingers crossed for you. I for one, believe you can do whatever you set your mind to. Before we let you go, what is one thing our readers would be surprised to learn about you?

Dami: I developed lactose intolerance when I was 19-20 had to change my diet a little but luckily nowadays there are a lot more lactose free products on the market. However as silly as it sounds, I don't suffer from it anymore! I have no idea why though. (Black folks and lactose intolerance. I'm not sure what the origin is.)

 

Well, there you have it! Hopefully, you fell in love with him too. Keep looking out for Dami in the volleyball circuit in the future. Follow Dami on Twitter @donlybakare to learn more about future games and activities he is involved in.

 

Cheers Eights & Weights!

 

Photo credit: britishvolleyball.org, volleyballengland.org, teamgb.com

 

Interview with Johnathan Akinyemi: Pain is Temporary

This may be a little late, but if you didn't hear before, you must have heard by now. This year, Nigeria had its first Olympic Athlete performing in rowing sports. Johnathan Akinyemi represented his country in Canoe Slalom at the 2012 London Olympics. I got a chance to catch up with him, and we had laughs and serious moments. But I must say, I was impressed with him as a person and as an athlete.

Eights & Weights: Congrats on getting to participate in the Olympics! It must be a relief now that it’s all over.
Johnathan: Yes, right after the Olympics, I took a couple of weeks to just relax. But I’m already getting into training for Rio and it’s getting pretty serious again there.

Eights & Weights: You actually start training about 4 years before? I’m fascinated with Olympians and how much effort goes into preparing, but I don’t think most people know that you start training 4 years before.
Johnathan: Yes, it’s basically this 4-year cycle with goals and objectives along the way. But as you said, that’s our lives, training for the Olympics. That’s why it was really disappointing when I got the 50-second time. Because you see that 4 years of training just slipping away. And then you have to start again for the next 4 years. I quite enjoy the ramping up bit, getting back into training and building that focus for the big games. I mean, there are races along the way, but the Olympics is the biggest event. It’s what makes the Olympics special.

Eights & Weights: So along the way, how many other professional events do you get involved in besides the Olympics? I think the average reader does not hear too much about all the other events.
Johnathan: With the kayak circuit, there is the World Cup Series, and that is 5 races in different locations around the world, mainly in Europe. And then there’s the World Championships each year.  There’s also a domestic premiership league in the UK, and I race in the highest league in the UK. So those are the big races in the season. It’s quite difficult to do both the domestic league and the international races, like racing for Nigeria, because timing usually clashes. But my main focus is the international circuit.

Eights & Weights: So tell me about yourself and your history. How did you get into kayaking?
Johnathan: Basically, I accidentally got into kayaking. I used to be really fascinated with motorbikes, like magazines and everything. I always really wanted a motorbike. And so I think my mum and dad, thinking that was too dangerous, found a way to steer me away from motorbikes by buying me a canoe. It worked though. I started getting more into it and racing on the whitewater, and then competing in the domestic divisions in the UK. I just loved it and it’s been a passion ever since.

Eights & Weights: Haha! But that’s not any less dangerous.
Johnathan: Exactly. I think it’s quite ironic how they tried to steer me away from ‘dangerous’ motorbikes by getting me involved in whitewater kayaking.

Eights & Weights: So how did you get involved in the international circuit?
Johnathan: Racing internationally started with me competing with Team GB as a junior. I did quite well; I was British Junior National Champion when I was in my final year as a junior, and then I came 14th in the Europeans, which was quite a good result. But it was really when I went to Nigeria for the first time in 2007 after my junior career that things changed. 

I was raised to always be proud of my Nigerian heritage, but it was when I actually went back that I experienced the atmosphere, the people, I felt really connected to it and decided I wanted to represent Nigeria. We worked with the rowing federation to establish a canoeing federation to compete, and it’s been such a great experience. It’s been one of the best decisions of my canoeing career to switch to represent Nigeria. I’m very proud.

Eights & Weights: Well, we’re proud of you too. But sincerely, I can’t imagine how it felt like to be the first to represent a country at the Olympics for a particular sport. What has the reception been like?
Johnathan: Because it is kind of a new thing in Nigeria, it’s more like curiosity, which is good. If people are curious, then maybe we would be able to get more youngsters involved in the sport. But especially at the games, I felt a big weight on my shoulders being the first to represent Nigeria in Canoe Slalom. I felt like lot of people were watching to learn what the sport was about. So it was a pity that I couldn’t have got farther in the competition. But it is my first Olympics and a lot of the other competitors were more seasoned so hopefully, at the next one, I’ll be more experienced as well.
The Olympic Committee in Nigeria has also taken a bit more notice of the sport since I qualified, and gotten behind me a lot more.

Eights & Weights: On Twitter, there was some hype about this new fellow representing the country for the first time in Canoe Slalom, and basically everyone was asking what Canoe Slalom was, supporting, and rallying behind you.
Johnathan: That’s what I thought was so great about Nigeria; people rallying behind me. That’s why I would have loved to go a little further. I thought that people were going to be annoyed at me really. There was a point after the race where I thought I couldn’t carry on doing this, but because the response was so positive, and because people kept saying how proud they were of me, it helped me bounce back. Now, when I’m having a bad day, sometimes I look back at some of those messages, especially on Twitter, and it helps me regain my focus as I train for Rio in 2016.

Eights & Weights: It's amazing what support can do. Since the Olympics have been over, have you got any endorsement deals? How has the Olympics affected your professional life?
Johnathan: Since I qualified in February, I have been focused fully on the sport, and raising money to train for the Olympics, which can be really expensive. I haven’t got any endorsement deals yet, but I’m hoping to get some funding from the Sports Commission or some sponsorship deals. But because canoeing is not the best known sport in the world, it is pretty tough to get sponsorship deals. It’s quite tricky. Because we need to raise money, we have to work, and then sometimes you find yourself not as focused on canoeing as you would want. It’s not the ideal situation for training. So I’m currently looking for sponsorship and throwing all my effort into training for Rio. (Ahem... Nike take note... The boy needs some endorsements)

Eights & Weights: Do you train in the UK? I’m not sure how developed Nigeria is in training for whitewater sports.
Johnathan: Well, training in Nigeria is still in the development phase. We’ve got boats out in Lagos, which we mainly use on the flat water. But at the moment, we have not got any whitewater training, so I may need to go out in December to like the Calabar region to try to find some whitewater that is suitable for training. 

My training is based in the UK right now. There are about 4 different man-made whitewater facilities in the UK, which is really good for training. And then typically, in the winter, I would head over to South Africa to train to escape the cold weather over here. There are about 2 training camps down there. In the summer, it gets pretty crazy just following the World Cup Series, wherever the races happen to be that year.

Eights & Weights: So what did your typical training regimen look like while you were training for the Olympics? I’m an avid exerciser but I’ve tried those rowing machines at the gym and they are not easy!

Johnathan: Laughs.. It's hard work. Two months before the Olympics, all my main training was in the canoe. I did recessions on the whitewater and then cardio work on the flat water. We put resistance on the boats. And then we occasionally did some weight sessions to especially work on the core, abs, and back, and of course big arm exercises.

Eights & Weights: Do you have a similar training regimen now?
Johnathan: That was in season. Right now, I’ll be more in the gym working on my general fitness. I basically get up in the morning at about 6:30, and focus more on cardio, using equipment like the  treadmill or rowing machines, just to burn calories because we still have to keep the weight off when in the canoe. And then I’ll work my upper body and core with big weights and low reps to build a lot of power. The keys ones I like to do are the bench press, bench pull, and weighted chin-ups. There’s also a lot of work I have to do for my shoulders also to prevent injury as well because you’re very physical on your shoulders in the whitewater.

So it’s basically 3 sessions a day: cardio, weights, and then hit the boats to work on the technical areas because it’s a very technical sport.

Eights & Weights: What about nutrition?
Johnathan: In terms of nutrition, because I want to be as lean as possible for canoeing, it is important to watch what I eat. In the evenings, it’s more lean protein and less carbs. But I usually eat a big lunch with pastas and rice to keep up my energy for my workouts. In the morning, I try to have a good breakfast: yogurt, fruits, or cereal. But because boats are made for a specific weight (mine is made for a 78kg person), it is important to watch your weight if you are into canoeing.

Eights & Weights: Well, I didn’t know boats were made for specific weights? That’s something new and interesting.

Eights & Weights: Okay, so you’re training for Rio, we know that. But what is the next big thing we can catch you on in the near future?
Johnathan: Now, the season is closing for 2012. I’ll be racing the British Open in November so I’ll keep you posted on the results. But the next big race is the Cardiff World Cup, which is scheduled for next June. That’s the next big one to watch out for.

Eights & Weights: Now, what people REALLY want to know. What is something personal that you think people would be surprised to know about you?
Johnathan: Let me think about that one. See if this was like a corporate setting, I would have been able to say “Well, I’ve been to the Olympics”. Hmmm… You’d probably be surprised how much chocolate I eat. I didn’t include that in my nutrition regimen earlier…Laughs… I love my chocolate. I had to cut it out right before the Olympics, but for an athlete, you’d be surprised how much of a sweet tooth I have. My favorite is a Mars bar. And I like to eat it in a weird way too, like eat all the chocolate from the outside and slowly strip off each layer one by one.

Hmmm...

If you'd like to learn more about Johnathan (he likes to go by Johny), visit his site, or follow him on Twitter.

Cheers Eights & Weights!

Photo credit: Teamng.com, AudioNigeria.com

Train Like an Olympian: Beach Volleyball

No one needs to convince you that those beach volleyball players are fit. When your sport requires that little clothes... well, need I say more? 

Kerri Walsh plays beach volleyball for the US in the Olympics. She is about 33 years old, unlike some of the other teenage and under 25 Olympians we have seen, but she is obviously terribly fit. What does she do to stay in shape to perform?

According to Kerri, she spends a lot of time doing interval, plyometric and isokinetic training. Interval training involves going hard for a few minutes, and then resting for a seconds over and over. Plyometric training really just involves powerful movements at high speeds to improve performance and build muscle strength. Isokinetc training involves doing movements at the same speed with variable resistance, so for example, spinning where you try to go at the same speed but move the resistance up and down. As you can tell, these are pretty intense types of workouts.

Beach volleyball players need strong core, leg, and shoulder muscles. The leg muscles help them run around a lot on the beach, the strong core muscles help them stay upright and move vertically, and the strong shoulders? Well, then have to hit that ball. 

Legs: To keep the legs strong, my go to exercise is the squat (If you've been reading this blog, you'd know I love the squat). But including variations of the squat is really important too for interval or plyometric training. Check out one intense variation here: The Squat Jump Tuck. Other leg exercises include: Lunges, Wall sits, Kicks, etc.

Core: Yoga is a great core workout, even though it doesn't always seem so. And anything that requires balance helps build your core strength as well. To build the muscles though, I always say you can get a core workout from almost any kind of workout; just keep your abs tight as you do them. But of course, if you want to focus on the core, you can do the pushup, the plank, bicycles, and other floor crunches.

Shoulders: Again, the pushup is great for your shoulders. But other exercises like arm circles, lateral raises, and tricep rows work on your shoulders as well as your arms.

Cheers Eights & Weights!

Photo credit: Glamour.com

Train Like an Olympian: Running

So we talked about swimmers, but you know that the Olympics would never be complete without the runners (Or is that the voice in my head trying to make me feel good?). Runners are usually fit, both mentally and physically, because it takes a great deal of "Yes, I can" to achieve running goals. I mean, of course most people don't start by being able to complete 26 miles or being able to do in in 2 and a half hours (sick!).

The difference between training as a runner versus a lot of other sports is that different distances require different types of training. A short distance sprinter has very different goals than a long distance runner. Short distance races tend to be less about the distance because most people, apart from folks with physical limitations, can run short distances. So the goal is more centered around building enough strength to propel yourself forward faster than your competition.

With long distance runners, the first goal is the ability to cover the desired distance, and then once that is achieved, speed comes into play. but there is no use thinking of how fast if you haven't built the endurance to run for a few hours straight. 

However, every individual runner is also different. Some runners have found it works best to push hard for a couple of days back to back and then take a couple of days off. Other runners switch between running intensely one day and taking it easy the next. Whichever way you choose, it is still a climb and runners must set short term and long term goals. For example, if you want to run 10 miles in 4 months, that is your long term goal. Your short term goal to get there may be the weekly distance increases. 

Runners still have to build strength though, especially in their legs. And so running in itself is not all runners do. Strength training also helps to reduce some of the impact of running on the joints (knees and ankles), and strengthen the lower back to keep the posture and reduce the energy wasted in holding the body up. Exercises like squats, deadlifts, and lunges for your legs, and of course the superman for your lower back are really popular among runners.

Olympic runner Allyson Felix adds that besides training, some of the following are important:

Music: Yay! Someone agrees with me. Music is pretty important to keep you motivated because it affects our emotions more than we think.

Comfort: You are performing a repetitive motion and so it is easy to lose focus. If you are not physically comfortable, you start thinking about what you are wearing, how your contacts are getting dry, etc.

Let me also add that your diet is very important with any sport. First off, you need to stay hydrated as you run because you lose a lot of water. However, because you sweat a lot (especially for long distance runners), it is important to keep your iron levels stable. This means getting in a lot of green vegetables and beans. Carbs are also more important for runners than protein to keep your energy levels high. Slow-releasing energy can be gotten from whole grain carbs. Lastly, you do need some protein as well to repair your muscles after you consistently break them down, and I would suggest getting this protein from beans and lean beef (kill two birds with one stone with the protein and iron).

I love talking about running as you can tell, so if you have any questions, let me know and I'd be sure to answer :)

Cheers Eights & Weights!

Photo credit: Voanews.com

Train Like an Olympian: Swimming

I know I'm not the only one who envies swimmers' bodies. They are cut like steel without an ounce of fat on them. Though a lot of it probably has to do with how exposed your body is during swimming, it mostly is because you need strength to take those strokes, especially in your core (which explains the rock hard abs). Swimmers can train in the pool for like 20 hours a week, which most of us can't do. But have you ever looked at their bodies and wished that were yours? Well, let's steal a few exercises from their playbook besides just swimming.

The Diagonal Wood Chopper: Michael Phelps' trainer had him do this exercise to strengthen his abs. Basically, you hold a medicine ball above your right shoulder (like you would hold an axe), and then swing it until you use the ball to touch the floor on the outside of your left foot. As you do this, keep your abs tight and your knees slightly bent. Make sure the movement comes from your core, not your lower body.

Planks: Swimmer David Roberts does a pre-workout warm-up by doing various forms of planking for about twenty minutes. Yes, I know, that's some people's whole workout. He mixes it up by doing regular planks, side planks, and all sorts of variations. 

Sit-ups: Ryan Lochte, who is expected to dominate the pool during the London Olympics says he does core workouts for about an hour 3 times a week. Yes, that's just his core. He mixes a variation of planks, sit-ups, and other core exercises to give him that definition. 

One major conclusion is that core workouts are very important to get the strength required to push through the pool. Maybe you're not a swimmer, but it sure doesn't hurt to have those abs. Try these workouts today.

Cheers Eights & Weights!