warm-up
Clay's Lats - 2x12
shoulder traction
dumbell rotators
various band movements
DE Floor Press w/doubled light bands off 3 board - 185x3x2, 205x3x2, 225x3x2, 245x1, 275x1, 295x1, 315x1, 335x1 *On the light sets I go half thumb out and then POR, Heavy sets, ring on rings (ROR).
Incline Dumbell Press w/avg (green) behind back - 90x6x2, 90x10
V-Grip Pulldown - 3x10-12
Side Lateral - 3x10
Band pull apart - monster mini x20x3
It's my birfday and I'll get pierced if I want to!
At 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
Bike - 10 min
Hammer Strenph Lat Row - 3x10-12
Pulldown Abs - 3x12
Seated Calf - 5x12-20
Curl Machine - 4x8-12
Went and got my eyebrow pierced at Ink Inc. 38 is the new 18 bitches!!!
http://inkincstudio.com/default.aspx
warm-up
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility
DE Box SQ - 235 + blue (425/385) x2x6
DE Deadlift Sumo - 315x1, 405x1x8
Reverse Hyper - 1x12
Band GM - Green x15x3
GHR Situps - Blue x6x3
warm-up
Lat Pulldown - 2x12
shoulder traction
dumbell rotators
BP - bar x10, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1, 365x3x3 *
Rolling Dumbell Ext - 5x8-10
T-bar Row - 5x6-12
Rear Delt Raise - 3x10
* I wanted a rep PR but just didn't have shit today. Still haven't figured out what was up.
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Bike - 12 min
Seated Row - 3x8-10
Obliques on high pulley - 3x10
Seated Calf on Leg Press Machine - 4x15-20
Curl Machine - 4x6-12
warm-up
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility
Low Box SQ w/14 inch cambered bar
155x3
245x3
335x3
425x3
475x1
485x miss
435x3
GHR - 30x10, 40x10, 50x10
Reverse Hyper - 270x3x10
Spud Abs - 115x3x10
DE BP w/120lbs of chain
185x3x2
205x3x2
225x3x2
CG 2 Board Press
315x5
345x5
375x3
Kroc Rows - 140x20
Eagle Claw Pullups - 3x6
Side Delt Raise - 3x10
Band Pull Apart - mm x 15x3
At Southdownsgym, Baton Rouge, LA
http://www.southdownsgym.com/
For a commercial gym, this place was pretty cool and actually had competitive lifters on staff. The freakin' guy teaching the spinning class was wearing a Westside shirt! I thought that was about the funniest thing I'd seen in a long time.
warm-up
Pulldown Abs - 2x15
stretching
mobility
Kettlebell swings - 2x12
DE Box SQ - 135x2, 225x2, 315x2, 365x2x2, 405x2x2, 455x2x2, 495x2
DE Deadlift Conv - 405x8x1
Hyperextension - 100x8x3
Giant Set
Hip Extension - 3x12
Pulldown Abs - 3x12
Donkey Calf Machine - 3x15
Elliptical - 15 min
At Bally's New Roc City, New Rochelle, NY
warm-up
Elliptical - 7 min
shoulder traction
stretching
dumbell rotators
Hammer Strenph Low Lat Row - 2x12
CG BP - bar x10, 95x5, 135x5, 185x3 225x3, 275x3, 315x3, 365x3
4 Board Press ring finger on ring
405x3
435x3
465x1
485x1 PR
My NYC buddies Anthony and Danny helped me out to get a PR and brought their boards. Wanted to make the trip to Jersey to see Bott but I was at work way too late.
Upright Row - 135x6, 165x6, 185x6
Hammer Strenph Lat Pulldown - 3pl x15, 4pl x12, 5pl x10, 6pl x6x2
Reverse Grip Pushdown - 3x12
Curl Machine - 3x10
Calf Raise on Leg Press - 3x20
Elliptical - 10 min
I saw a white girl with blonde hair, freckles, and a pink Homecoming Queen shirt on at the gym tonight and thought I was going to die. Not because she was hot, but because I ain't in Dallas anymore! Then the biotch at the tanning salon was totally cool so I asked her where she was from because I knew she wasn't from around here...Austin. Go figure.
At Bally's New Roc City, New Rochelle, NY
warm-up
mobility
stretching
Pulldown Abs - 2x15
Face Pulls - 2x12
GM - bar x5, 135x3, 225x3, 275x3, 315x3 <-- add belt, 365x3, 405x3, 455x3
Zercher Squat off pins, parallel box - 225x3, 315x3, 365x3, 405x1, 455x1 PR at this height
Pull Thrus - stack + green band - 3x10-12
Spud Abs/Obliques - 3x20/2x10
Elliptical - 22 min
Call me a racist but I cannot believe in the year 2007 they were playing a freakin' Spanish satellite radio station in a commercial gym. My wife who is Spanish even had a strong reaction when I told her. A gym that shares parking with Trump Plaza Condos shouldn't have this going on.
*leaving for NYC in the a.m. so I trained on Saturday
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 12 min
shoulder traction
Clay's Lats - 2x12
dumbell rotators
DE BP - 185x1x2 (close, med), 205x1x2 (c,m), 225x1x2 (c,m), 255x1x2 (c,m), 285x1x2(c,m), 315x1 (wide), 335x1 (w), 365x1 (w)
Rep Set - 315x12 PR
Rack Lockout - 495x5, 535x1, 535x4 PR
Dumbell Row - 135x25 * Did these on a slight incline and it added a level of intensity. Sore as shit the next day.
Lat Pulldown - 2x10
Standing Dumbell Press - 85x10, 95x8
Rear Delt Machine - 3x12
Curl Machine - 4x8-12
Bike - 12 min
Hospital Corners finally admitted to herself I am a lesbian today. She may have taken a step in the right direction with stripper heels and all.
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
stretching
mobility
DE Box Squat w/Buffalo Bar + 160lbs chain - 325x2x8
Sumo Dead - 315x1x2
405x1x2
495x1 <--- add Ginny canvas
585x1 * felt like ass. I got impatient and that does not work.
GHR - Green x12x3
Hanging Leg Raise - 25x10x3
Reverse Hyper - 1x12
warm-up
V-bar Pulldowns - 2x12
various band movements
shoulder traction
dumbell rotators
CG BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3
405x3 <--- add 2 board
425x1
445x1
455x miss
Tate Press - 30x20, 35x20, 40x20
CSR - 3pl x10, 4pl x10, 5pl x10x2
mini band pull apart - 3x20
warm-up
shoulder traction
dumbell rotators
Band Pushdowns - 2x25
V-Bar Pulldown - 2x10
DE BP - all sets + minis - 185 x1x3 (close, med, wide), 205x1x3 (close, med, wide), 225x1x3 (close, med, wide), 245x1x3 (close, med, wide)
BP - 315x10
Dumbell Row - 140x15* For some reason, this dumbell at BAG feels hella heavy. I just did 135x25 last week and it was WAY easier.
V-Bar Pulldown - 2x12
Standing Dumbell Press - 65x12, 80x10
Band Rear Delt - Monster x15x2
Dumbell Curl - 1x20
At Major Fitness, Pueblo, CO
warm-up
45 Hyper - 1x15
stretching
mobility
DE Box SQ - all sets + 170 chain - 315x2x6, 365x2, 405x2*
* This set sucked. The collars stopped turning and the bar wanted to roll down my back. I thought I was losing my balance earlier but it was the collars resisting. Today both my freakin' forearms are sprained.
DE Sumo DL - 405x6x1
Band GM - Blue x 15x2
Dumbell Side Bends - 3x10
At Major Fitness, Pueblo, CO
Clay's Lats - 2x15
shoulder traction
dumbell rotators
CG BP - bar x10,
95x5
bar x 3 <-- add doubled light bands
95x3
135x3
185x3
225x3
245x1 <-- add 4 boards
275x1
285x1
295x1
315 x miss
315x1 <---went to comp grip
325 x miss
WEAK!!! Bench is narrow, bands are new, numbers are off. Coincidence?
Rolling Dumbell Ext - 55x8, 60x8, 65x8, 70x6, 60x8, 55x8
Pro Style Lat Pulldown - 5x10
Hammer Curls - 2x8
Scott Bench Curls - 1x10
Have to get the cannons ready for the gun show tomorrow!
Tonight kicked total freakin' ass! I have NEVER been to a commercial gym that was as hardcore as the environment at Major's tonight. The gym owner did a high box 500x2 and he's a bodybuilder. The Arrogant Bastards strongman team had a slew of PR's on 14" Cambered bar box squats including a 625~635 triple by Ed Bustillo. ...and they have to walk it out. Marcello threw on some Lamb to kick it off and then we listened to the entire Despised Icon Arms of Perdition. BADASS!
Highlight of the evening was an ex con, with an anklet from the State of Colorado, hitting on me. Guess the new tats are working. At least I know she likes to eat pussy.
At Major Fitness, Pueblo, CO
warm-up
GHR - 1x10
Lat Pulldown - 1x15
shoulder traction
band GM - Purple 1x20
mobility
SS Bar Box Squat - 135x3, 225x3, 315x3, 405x3, 455x1, 475x1, 495(525) x1 PR, 455x5 PR
*This was with NY Barbell SS Bar and it was much more difficult than the EFS bar.
Rack Pull Pin 2 - 405x1, 495x1, 495x5
GHR - 3x12
Spud Abs - 3x10
Seated Band GM - Purple - 1x20
At Major Fitness, Pueblo, CO
warm-up
shoulder traction
dumbell rotators
Clay's Lats - 2x12
DE BP - all sets + minis - 185 x1x3 (close, med, wide), 205x1x3 (close, med, wide), 225x1x3 (close, med, wide), 255x1x3 (close, med, wide)
5 Board Press - all sets + minis - 315x5, 385x5, 425x4 PR
BP - 315x8
Dumbell Row - 135x25 PR
Seated CSR - 2x8
Giant Set
Rear Delt on High Pulley - 3x10-12
Reverse Grip Pushdown - 3x10-12
Curl Machine - 3x8-10
At 24 Hour Fagness, Kipling Sport, Denver, CO
Elliptical - 15 min
Bike - 10 min
Calf Machine - 3x15
Hip Ext - 3x12
Pulldown Abs - 3x8-12
