Recently in Extra Workouts/GPP Category

At 24 Hour Fagness, Frisco, TX

Elliptical - 10 min
Bike - 12 min

Shoulder rehab
Calf Raise - 4x15-20
Scott Bench Curl - 3x8-12

At 24 Fagness, Frisco, TX

Elliptical - 10 min
Bike - 12 min

Hammer Strenfff High Row - 4x10-12
Curl Machine - 3x12

bike - 10 min
treadmill - 5 min

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Bike - 12 min

Donkey Calf Raise - 4x10-15
Seated Dumbbell Curl - 2x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 10 min
Bike - 12 min

At World Gym, Pueblo, CO

Elliptical - 15 min

Calf Raise on Leg Press - 5x10-20
Barbell Grip work - 3x failure
Reverse Barbell Curl - 3x10

Spinner Bike - 10 min

I saw the Rampage Jackson on a sport science show while I was spinning and wondered how hard I could hit a heavy bag.

Heavy Bag - warm-up dicking off then blasted the fucking thing and knocked the whole station over. Guess that answers that question.

At 24 Hour Fagness, Frisco, TX

Elliptical - 8 min
Bike - 10 min

Calf Raise on Leg Press - 4x15-20
Decline Situp - 80x8, 110x8
Pulldown Abs - 2x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 12 min

Calf Raise on Leg Press - 3x15
Decline Situp - 110x10x2, 150x8

At 24 Hour Fagness, Frisco, TX
Noticed a jacked up dude that used to date one of my co-workers got rid of her and showed up with a new Janine. It wasn't even a week. Rock hard. Ride free.

Bike - 12 min
Elliptical Rider - 8 min

At 24 Hour Fagness, Frisco, TX

Donkey Calf Raise - 3x15
Hammer Grip Machine - 4x15-25
Obliques on High Pulley - 3x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 10 min

Seated GM - bar x8, 95x8, 135x8, 155x10 *Finally got my head between my knees on a parallel box.
Pull Thrus - 3x10
Spud Abs - 3x8

Bike - 10 min *New record of 24.8 MPH avg.

Happy Birthday Mom! I miss you very much and wish I still had your guidance!

At 24 Hour Fagness, Frisco, TX

Elliptical - 10 min
Bike - 12 min

Hammer High Lat Pulldown - 3x10
Calf Raise on Leg Press - 4x12
Curl Machine - 2x8

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 10 min

Hammer Seated Row - 3x10-12
Donkey Calf Raise - 3x12
Decline Situp - 80x8, 105x8

At 24 Hour Frisco, TX

Ellitptical - 15 min
Bike - 12 min

Hammer High Lat Pulldown - 3x8-12
Hammer Shrug Machine - 2x15-25
Calf Raise on Leg Press - 3x12-20
Curl Machine - 2x8
Hammer Curl - 1x8

At Bally's, New Rochelle, NY

Elliptical - 20 min

At Bally's, New Rochelle, NY

Elliptical - 20 min
Vertical Leg Raise - 2x15
Ab Machine - 3x10
Seated Calf Raise - 3x15
Curl Machine - 2x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 10 min
Bike - 10 min

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min

At 24 Hour Fagness, Frisco, TX

Ellitptical - 15 min
Bike - 10 min

Hammer Seated Row - 3x10
Shrug Machine - 2x10
Calf Raise on Leg Press - 4x12-20
Curl Machine - 5x10

At 24 Hour Fagness, Frisco, TX

warm-up
Elliptical - 12 min
Bike - 12 min

At 24 Hour Fagness, Frisco, TX

Bike - 15 min

At EWR Marriott, Newark, NJ

Ellitpical - 7 min
Bike - 10 min

Seated Row/Rear Delt - 3x10
Dumbell Curl/Clean & Press - 2x10/2x15

Had to get my pump on for Duff's and the bitches, Beyotches!!!

At 24 Hour Fagness, Frisco, TX

Elliptical - 10 min
Bike - 12 min

Hammer Lat Pulldown - 4x6-10
One Hand Deadlift off pins - 135x3, 155x3, 175x1, 185x1x3
Curl Machine - 4x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Bike - 14 min

Hammer Seated Row - 4x10-12
Shrug Machine - 2x20
Pulldown Abs - 3x10
Dumbbell Curl - 2x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Bike - 12 min

Calf Raise on Leg Press - 4x15-20
Pulldown Abs - 3x10
Curl Machine - 4x8

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 12 min
Bike - 13 min

Hammer Strenph Seated Row - 3x10
V-Handle Pulldown - 2x10
Pulldown Abs - 3x10
Calf Raise on Leg Press Machine - 3x15-25
Curl Machine - 3x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Bike - 14 min

Calf Raise on Leg Press - 4x8-20

Painfully dodging a cougar attack as it was "coed workout night" x1

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Bike - 12 min

Hammer Strenph Lat Pulldown - 4x8-12
Hammer Strenph Shrug - 10 pl x20x2
Scott Bench Curl - 2x10
Obliques on High Pulley - 3x10

Hacienda de Donegan

Spinner Bike - 17 min

At 24 Hour Fagness, Frisco, TX

Bike - 15 min

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min

Hammer Strenph Seated Row - 4x10
Dumbbell Curl - 75x8, 85x8
Seated Dumbbell Curl - 55x10

It's on in January, Bitches!!! Dont' think I be takin' it easy!

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 15 min

Hammer Strenph Pulldown - 3x12
Dumbbell Shrug - 125x10x2
Curl Machine - 5x8-12
Donkey Calf - 4x12
Finger Pullups - 3x10

At 24 Hour Fagness, Allen, TX

Elliptical Rider - 15 min
Spinner - 15 min

Hammer Strenph Low Lat Row - 3x10-12
Dumbell Shrug - 125x10x2
Curl Machine - 5x6-10
Finger Pullups - 3x10
Calf Raise on Leg Press - 5x10-25

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

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

At 24 Hour Fagness, Kipling Sport, Denver, CO

Elliptical - 15 min
Bike - 10 min

Calf Machine - 3x15
Hip Ext - 3x12
Pulldown Abs - 3x8-12

Elliptical - 15 min
Bike - 10 min

Hammer Strenph Seated Row - 3x10-12
Calf Raise on Leg Press - 5x15-20
Hanging Leg Raise - 3x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 12 min

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 12 min

Hammer Strenph Seated Row - 4x10-12
Donkey Calf Raise - 3x15-20
Hammer Strenph Grip - 4x10 + static
Pulldown Abs - 4x10
Hammer Strenph Curl - 3x12

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 12 min

Elliptical - 15 min
Bike - 10 min

Donkey Calf on Leg Press - 4x12-25
Obliques on High Pulley - 3x10

Elliptical - 15 min
Bike - 10 min
Hammer Strenph Seated Row - 3x8-12
Seated Row - 2x12
Seated Calf Raise - 4x15
Curl Machine - 3x8

bike - 20 min

At 24 Hour Fagness, Frisco, TX

Elliptical 20 min

At 24 Hour Fagness, Frisco, TX

Elliptical - 20 min
Dumbell Row - 125x15x3
Rear Delt Machine - 3x12
Curl Machine - 3x8

At 24 Hour Fagness, Frisco, TX

Elliptical - 20 min
Pulldown Abs - 3x15
Calf Raise on Leg Press - 5x15-20
Hammer Curl - 70x8, 75x8

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Hammer Strenph Seated Row - 4x10-15
Clay's Lats - 3x12
Calf Raise on Seated Leg Press - 4x15
Curl Machine - 4x8-12
Abs on low pulley/stability ball - 4x10

Susan Komen Walk for the Cure - between walking to the event from parking, the event, and walking back to BFE, about 50 minutes

At 24 Hour Fagness, Frisco, TX later
bike - 12 min
Calf Raise on Leg Press Machine - 4x12-20
Standing Abs - 4x8-12

At 24 Hour Fagness, Carrollton, TX w/ Philipe

Bike - 12 min
Elliptical - 8 min

Hammer Upper Back/Row - 3x8-12
Seated V-handle Row - 3x10-12
Rear Delt Machine - 3x12
EZ Curl on low Pulley - 3x12
shoulder prehab
stretching

Elliptical - 21 min
Superset
Hammer Strenph Seated Row - 3x12
Donkey Calf - 3x20

Shrug Machine - 2x2
Curl Machine - 2x8
Curl Machine #2 - 2x12

At 24 Hour Fagness, Frisco, TX

Elliptical - 21 min
Pulldown Obliques - 2x12
Obliques on High Pulley - 3x8
Hammer Strenph High Lat Pulldown - 4x8-12
Hammer Curls - 65x10, 75x8

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Calf Raise on Leg Press - 5x15-25
Obliques on High Pulley - 4x10
Hammer Strenph Curl Machine - 4x10

sled - 45x8 trips
mobility
GHR - 3x12
Spud Abs - 3x12

At 24 Hour Fagness, Frisco, TX

warm-up - Elliptical 12 min
Hammer Strenph Seated Row - 4x8-12
Shrug Machine - 3x15
Donkey Calf Raise - 4x12-20
Curl Machine - 3x10

At 24 Hour Fagness Frisco, TX

Donkey Calf Raise - 4x12-25
Pulldown Abs - 4x10
Elliptical - 14 min

At 24 Hour Fagness, Frisco, TX

Hammer Strenph Lat Pulldown - 3pl x12, 4pl x12x2, 5plx10
Hammer Strenph Shrug - 5pl x21x2
Donkey Calf - 4x12-15
Superset
High Pulley Obliques - 2x10
Standing Abs - 2x12

Curl Machine - 3x8-12

At 24 Hour Fagness, Frisco, TX

Chuck's Lats - 3x12
Seated Calf - 3x12-20
Dumbell Hammer Curls - 3x6-8

Pulldown Abs - 3x12
Pull Thrus - 2x12
mobility work
Elliptical Rider - 13 min

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 12 min
Hammer Strenph Lat Pull - 3x8-12
Calf Raise on Leg Press - 25xeach
Donkey Calf Raise - 3x10
Calf Raise on Leg Press - 25x each
Dumbell Oblique - 125x8x3

At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Hammer Strenph Seated Row - 3x10-12
Pulldown Abs - 3x15
Donkey Calf Raise - 3x12-15
Curl machine - 3x8-12

Tredmill - run 1:30 walk 1:00 ~ 12 min then cooldown
Bike - 5 min

Elliptical Rider - 10 min
Hammer Strenph Seated Row - 3x10
Hanging Leg Raise - 3x10
Grip Machine - 5x???
Curl Machine - 3x8-15

treadmill - 12 min run 1:30/walk 1:30
Pulldown Abs - 3x12
Seated Calf Raise - 3x15
Curl Machine - 3x10

with Levi and Hospital Corners at 24 Hour Fagness, Frisco, TX

Hammer Strenph Seated Row - 4x10-12
Elliptical Rider - 15 min
Donkey Calf Raise - 4x12-20
Pulldown Abs - 3x12

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 17 min
Hammer Strenph Seated Row - 3x10-15
Donkey Calf Machine - 4x12-20
Curl Machine - 3x8-12

stretching
mobility
treadmill - 15 min

At 24 Hour Fagness, Frisco, TX

warm-up
Elliptical - 17 min

Clay's Lats - 3x12
Hammer Strenph Seated Row - 3x8-12
Donkey Calf Raise - 4x15
Allen Core Wheel - (90x30 sec) x2
Seated Curl machine - 4x6-12

Elliptical Rider - 18 min
Hammer Strenph Seated Row - 4x8-12
Donkey Calf Raise - 3x15
Pulldown Abs/Obliques - 5x10-15
Curl Machine - 5x8-12

Elliptical Rider - 15 min
Hammer Strenph Pulldown - 3x8-15
Calf Raise on Leg Press - 4x15-20
Side Obliques on High Pulley - 3x15

Elliptical Rider - 20 min
Pulldown Obliques - 3x15 each

Elliptical Rider - 20 min
Pulldown Obliques - 3x15 each

SEP 30 - XTRA

Elliptical Rider - 15 min
Hammer Strenph Seated Row - 3x10
Pulldown Abs - 3x10
Donkey Calf Raise - 4x15

Elliptical Rider - 15 min
Hammer Strenph Seated Row - 3x10
Pulldown Abs - 3x10
Donkey Calf Raise - 4x15

Elliptical - 15 min
Hammer Strenph Seated Row - 3x10
Pulldown Abs - 4x10
Seated Calf Raise - 4x12

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Hammer Strenph Lat Pulldown - 3x12-15
Calf Raise on Leg Press - 3x20
Pulldown abs w/ Spud Strap - 3x8
Curl Machine - 2x12

at 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Seated Calf Raise - 3x15

at 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Hammer Strenph Lat Pulldown - 3x10-15
Clay's Lats - 2x12
Dumbell Obliques - 100x12, 125x10x2
Calf Raise on Leg Press - 3x15-25
Curl Machine - 3x12

At World Gym, Pueblo, CO

warm-up
running (for real)/walking treadmill - 12 min
Seated Row Machine - 3x10
Clay's Lats - 3x12
Calf Raise on Leg Press - 5x10-20
Pulldown Abs - 5x12
Reverse Curls - 3x10

Fucked around on various machines just to prove I could do the whole stack.

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 12 min
Hammer Strenph Underhand Pulldown - 3x10-15
Decline Situps - 125x8x3
Seated Calf Raise - 3x15
Curl Machine - 3x12-15

Elliptical - 15 min
Hammer Strenph Seated Row - 4x8-10
Pulldown Abs - 3x8
Calf Raise on Leg Press - 5x10-25
Hammer Curl - 3x8-10

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 min
Hammer Strenph Lat Pulldown - 3x10
Clay's Lats - 3x12
Pull Thrus - 3x12
Donkey Calf Raise - 3x12
Hanging Abs - 3x8

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 min
Hammer Strenph Seated Row - 4x10
Decline Situps - 125x3x10
Calf Raise on Leg Press - 4x20

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 min
Superset
V-Bar Pulldown - 3x6-10
Pull Thru - 3x12

Calf Raise on Leg Press - 3x12
Body Raise ala Rocky - 3x8
hip/low back stretch

At 24 Hour Fagness, Frisco, TX

Elliptical - 12 min
Superset
Hammer Strenph High Lat Row - 3x10-12
Standing Calf - 3x10-20

Pulldown Abs - 3x10-15
Hammer Strenph Grip Machine - 5x various reps and holds

Elliptical - 15 min

Superset
Hammer Strenph* Seated Row - 4x10
Pullthru - 3x12

Superset
Static Barbell Holds - 4x15 sec
Clay's Lats - 3x10

Decline Situps - 115x8x3
Donkey Calf Raise - 4x10-20

*I've been purpose mispelling "strength" for almost two years in case any one is wondering. Angelo Berardinelli had this joke about calling recovery drinks Streph (pronounced strenff) Juice and I thought it was pretty funny.

Had ART on shoulder/upper back for 1 hour. Dr. Lee said I was getting to the point where other muscle groups were coming into play to move the joints in this area. That's a BAD thing and why Dave Tate is so jacked up. This explains problems with rotation the squat and deadlift and the lockout problems on my right side in the bench. Should be good to go now. Funny, my left side shows none of this. His theory? I need to use an ergonomically correct mouse that looks like a fighter pilot stick and let my arm rest on the desk. Very interesting.

Elliptical Rider - 15 min
Bent Rows - 135x10, 225x8, 275x5, 315x5
Pulldown Abs - 3x10 heavy
Donkey Calf Raise - 4x10-20

At Minton's, Texarkana, TX

Pulldown Obliques - 2x15
Elliptical - 10 min
Barbell Row - 135x10, 225x8, 315x5x2
Plyo Box Jump - 36" 2x5, 42" 2x3
Allen Core Wheel - 45 x 30 sec, 90 x 30 sec, 90x40 ft
Seated Donkey Calf - 4x10-15
Clay's Lats - 3x10

Elliptical - 15 min
Hammer Strenph Seated Row - 4x8-12
Pulldown Abs - 3x10
Pull Thrus - 3x10-12
Donkey Calf Raise - 4x10-20

At 24 Hour Fagness, Frisco, TX

Elliptical - 13 min
Satan's Wheel - 1 trip, 45x1 trip, 90x30 sec static hold
Hammer Strenph Lat Row - 4x8-12
Calf Raise on Leg Press - 4x15-25
Gym Fag Curl Machine - 3x8-12

Tried to see pink at the gym and was unsuccessful. I had to settle for panties at the Mall.

At 24 Hr Fagness, Frisco, TX

Elliptical - 15 min
Decline Situps - 40x10x4
Hammer Strenph Seated Row - 4x6-10
Hip Mobility - first time since injury with no pain or that I've even been able to do it.
Donkey Calf - 3x20
Gym Fag Curl Machine - 2x12

* injured

Elliptical - 7 min
stretching

*injured

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Hammer Strenph Seated Row - 3 wheels x 10, 4x10, 5x8x2, 3x12x1
Clay's Lats - 3x15
Donkey Calf Machine - 4x12
Standing Abs - 5x12
Curl Machine - 4x10

At 24 Hour Fagness, Frisco , TX

Elliptical - 12 min

Decline Situps - 125x8x3
Pull Thru - 2x12
T-bar Row - 3x10
Calf Raise on Leg Press - 3x15
Hammer Curl - 2x8
Curl Machine - 2x10

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 min
Bent Over Row - 225x10, 315x8, 405x6
Decline Situps - 125x8x3
Donkey Calf Raise - 4x12-20
Scott Bench Dumbell Curl - 2x8

Elliptical - 12 min
T-Bar Row - 3,4,5 wheels x 12,10,8
Clay's lats - 2x10
Band GM - purple x20x3
Donkey Calf Raise - 3x12
Decline Situps - 100x10, 125x8x2

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 min
T-bar Row - 4x6-12
Shrug Machine - 3x10
Donkey Calf Raise - 3x12
Scott Bench Dumbell Curl - 3x8-10

At Major Fitness, Pueblo, CO

Treadmill - 7 min
Elliptical Rider - 7 min
some gay gazelle type thing - 7 min
Elliptical Rider - 5 min

Chuck's Lats - 3x12
Dumbell Rows - 110x10, 120x8, 130x8
Dumbell Cleans - 3x12
Hammer Curls - 2x8
Rolling Thunder - 4 x static holds

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 minutes
Satan's Wheel - body weight x1, 45x1, 90x1, static 135x45 sec
Band GM's - green 3x15
Donkey Calf Raise - 3x12
Obliques on high pulley - 3x10

Saw some gym fags were getting so into dumbell curls that I had to stop and watch. Then I went and asked them if they were serious. Another jackoff ended up squatting 405 for a 3 inch range of motion and acted like the man. I'm not kidding at all. It was the highest nosebleed squat I've ever seen. My wife even got a BA.

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 15 min
Pull Ups - 3x6
Hammer Strenph Row - 3x10
Standing Calf Raise/Shrug - 3x12
Standing Obliqe - 3x10

At 24 Hour Frisco, TX

Elliptical Rider - 15 min
Pull Ups - 2x6
Barbell Row - 225x10, 315x5, 365X5, 275X8
Barbell Shrugs - 315x10, 405x10, 495x10
Superset
Static Barbell Holds - various sets
Donkey Calf Raise - 5x10-15

Hammer Strenph Row - 3x10
Side Obliques on High Pulley - 3x10
Static Pulldown Abs - 3 sets

At 24 Hour Frisco, TX

Elliptical Rider - 10 min
Bike - 10 miin
Pull Ups - 3x6
Barbell Row - 225x5, 315x5, 275x8
Hammer Strenph Row - 4x10
Superset
Donkey Calf Raise
Rear Delt Machine

Hammer Curl - 2x10
Gay Curl machine - 3x12

At L.A (pronounced El Gay) Fitness Frisco, TX

Recumbent Bike - 12 min
Elliptical Rider - 7 min

Satan's wheel - 3 double trips
Superset
Seated Row Machine - 4x8-12
Seated Calf Machine - 4x8-12

Static Barbell Holds - 3 sets
Barbell Shrugs - 3x10
Pushdown Obliques - 3x12
Curl Machine - 3x10

At the new 24 Hour Frisco, TX...that is even more gay than the other one. It's actually better than the last one but the fact that I have to upgrade a membership is gay.

Elliptical Rider - 13 min
Pullups - 3x6
Hammer Strenph Grip Machine - 4 sets
Donkey Calf - 4xheavy
Shrugs + Static Holds - 5 sets
Pulldown Abs - 5 sets

At 24 HR Frisco, TX

Elliptical Rider - 15 min
Seated Donkey Calf Raise - 3x10-20
Chest Supported Row - 3,4,5,4 pl x 12,10,6,10
Satan's Wheel - 45x2, 55x1
Shrug Machine - 3x10

At World Gym, Pueblo, CO

Elliptical Rider - 15 min
Superset
Dumbell Swings - one arm 65x8x2, two arm 115x10
Standing Calf Raise/Shrug - 5x10-15 (did 2 sets outside dumbell swings)
Adam James Abs - 3x15
Superset
Reverse Cable Side Bends - 3x12
Pullups - 3x5
Behind Back Forearm curls -2x15
Static Holds - 225, 315, 405, 315

I asked a guy I went to high school if he knew Sean Donegan. He said yes and I told him that was me. Getting big is cool.

1.5 hour nap, 2 xtra sushi and a bowl of ice cream

Elliptical Rider - 13 min
Dumbell Swings - 65x8, 80x12
Satan's Wheel - bdy x1, 45x2
Decline Situps on Low Pulley - 3x10-12
Hammer Strenph Grip Work - a lot

Elliptical Rider - 12 min
Satan's Wheel - 1 trip, 25x1 trip, 45x1 trip
Hammer Strenph Upper Back - 3x10
Seated Donkey Calf Raise - 5x10-20
Dumbell Shrug - 100x15, 150x12

Elliptical Rider - 13 min
Satan's Wheel - 3 trips
Band GM's - greenx15x3
Icarian Shrug - 4x6-10

Allen's wheel - 3 trips
stretching
hip mobility
Hammer Strenph Upper Back/Lat - 3x10
Superset
Pull Thru - 3x12
Hanging Leg Raises - 3x10
Superset
Rope Curls - 3x10
Icarian Shrug - 3x10

At 24 Hr. Fagness, Frisco, TX

Elliptical Rider - 13 min
Chest Supported Row - 3 plates x10, 4 plates x 8, 5 plates x6x2, 4 plates x10
Rear Delt Machine - 3x12
Superset
Donkey Calf Raise on Leg Press - 4x20
Pulldown Abs - 4x10-15
Plate Curls - 25x15, 35x10x2

spinner bike - 15 min. for heart

apple cobbler with Blue Bell ice cream for mono ab

At 24 Hr Frisco
Elliptical Rider - 10 min
Seated Donkey Calf Raise - 3x20
Decline Abs on Low Pulley - 3x8-10
Face Pulls - 3x20

Bike - 12 min
Seated Donkey Calf - 5x10-20
Hammer Strenph Upper Back/Lat - 3x10
Close Grip Pulldown - 2x12
Standing Abs - 2x20
Reverse Barbell Curls - 2x10

Elliptical Rider - 15 minutes
Hammer Strenph Upper Back/Lat - 4x6-12
Icarian Seated Row Machine - 3x12
Rear Delt Machine - 3x12
Reverse EZ-bar Curls - 2x10
Seated Dumbell Curls - 2x10

Elliptical Rider - 15 minutes
Seated Donkey Calf Raise - 4x10-15
Pulldown Abs - 4x10
Shrug Station - 3x10

Elliptical Rider - 15 miutes
Chest Supported Row - 4x6-12
Hammer Strenph Upper Back/Lat - 2x12
Rear Delt Raise - 3x12
Pull Down Abs - 3x15
Calf Raise on Leg Press - 4x10-15
Hammer Curls - 3x10

Met Scott and my Biotch at 24 Hour Frisco, TX

Elliptical Rider - 15 minutes
Hip Adduction Machine 3x10
Seated DB Shrugs - 3x10
Band Pushdown - 3x couple short of failure
Seated Calf Raise 3x15
Pull down abs/obliques - 3x15
Reverse Side Bend on High Pulley 3x15

One arm Kettlebell swing w/dumbell - 35x10, 55x10x2
Pulldown Abs - 4x12
Stretching

Elliptical Rider - 15 minutes
Superset
Band GMs - avg 3x15
Band Pushdowns - avg 3x20

Pulldown Abs - 3x15
Shrug Machine - 3x10
Calf Raise on Leg Press - 5x12

Elliptical Rider - 15 minutes
Pulldown Abs - 3x12
Stretching

at 24 HR Frisco

Elliptical Rider - 15 minutes
Seated Donkey Calf - 5x10-20
Pulldown Abs - 2x15

Dumbell Rows - 5x10
Blast Strap Rows - 3x10
Mini Band Rotator/Rear Delt - till I got a pump

all intermingled with various 30 sec bouts of jumping rope

Elliptical Rider - 15 minutes
Seated Donkey Calf Raise - 4x10-20
Decline Sit Ups w/ weight - 3x10
Static Barbell Holds - 225, 315, 405, 495, 405, 315
Behind Back wrist curls - 225 10x2
Icarian Shrug - 3x10

Elliptical Rider - 15 min
Chest Supported Row - 4x6-10
Icarian Row - 3x10
Hip Adduction machine - 3x12
Seated Calf Raise - 3x12
Incline DB Curls - 2x10

Elliptical Rider - 12 minutes
Seated Donkey Calf Raise - 5x12
Icarian Shrug - 3x15
Pulldown Abs - 4x12

at 24 Hour Frisco, TX

Elliptical Rider - 13 minutes
Seated Donkey Calf Raise - 5x12-25
Pull Thrus - 3x15
Pull Down Abs - 3x20
Tate Presses - 3x15
Static Barbell Holds - 6x15 sec

At 24 Hr Frisco where I got a slap for not having my card. Fuck off. My wife is in here 6 days a week and you know who I am.

I've lost 20lbs (now 235 in morning) over the last 6 weeks and feel great.

Elliptical Rider - 12 min
Seated Donkey Calf - 4x12-20
Superset
Pulldown Abs - 3x15
Pull Thru - 3x10

Icarian Shoulder Shrug - 2x8* lost grip, hands toast from Monday

*I saw some dude who looked like he may be for real while on the Elliptical Rider. He was stout and wearing full sweats. Next thing I know he's repping 315 on inclines at about 198. Then he's giant setting shrugs, hanging leg raises, and some other basic movement. Ole Corndog couldn't hold onto what he was doing shrugs with. Went and talked to him and asked if he's a bodybuilder. More interested in powerlifting. Just moved here from Atlanta. BINGO!!! IF YOU SEE THIS YOU KNOW WHERE WE'RE AT. WE NEED BRUISERS.

At 24 Hour Frisco

Elliptical Rider - 15 min

At 24 Hour Frisco

Elliptical Rider - 15 min
Seated Donkey Raise - 4x10-20
Decline Sit-ups - 45 4x8
Reverse EZ Bar Curls - 2x20

Reverse Hyper - 2x12

Elliptical Rider - 15 minutes
Pulldown Abs - 5x12
Face Pulls - 2x12
stretching

Elliptical rider - 15 minutes
Pulldown Abs - 3x15
Seated Calf Raise - 3x20
stretching

At 24 Hour Highlands Ranch, CO

By and large the weakest group of people I've ever seen at a gym. They were all in good shape though.

Elliptical Rider - 10 min
Pulldown Abs - 4x10 heavy
CSR - 3x10-12
Hip and groin machine - 3x15
Static Barbell Holds - 5x failure
Tricep Pushdown - 4x15
Stretching

OCT 8 - XTRA

Reverse Hyper - 3x10
Light Band Pushdown - 4x25
GHR Situps - 3x12 + avg band
Pulldown Obliques - 4x12

SAT SEP 25 - XTRA

Wife's Birfday Pimp Slap - a lot
Elliptical Rider - 12 min
Superset
Band GM - 3x15 avg band
Pulldown Abs - 3x10 heavy

Calf Raise on Leg Press - 3x20
Reverse grip EZ Bar curl - 3x10
Dumbell holds - 110x30-40 sec x 3

SAT SEP 18 - XTRA

At 24 Hr Frisco

Seated Donkey Raise - 4x10-20
Hip Mobility
Static Stretching

THUR SEP 16 - XTRA

Seated Calf - 4x15
Low Pulley Abs on Stability Ball - 3x10 heavy
Pull Thrus - 3x15
underhand/overhand barbell hold for time - 215x2, 315x1, 225x1
Reverse Grip triceps pushdown - 3x20

7 weeks 'till Elite. It's been 5 and half years of busting my ass. I've paid my dues. Have you?

SAT SEP 11 - XTRA

Wore US flag Chuck's to represent at 24 HR Frisco.

Hammer Strenph Upper Back/Lat - 5x6-12
Donkey Calf Machine - 4x10-20
Superset
Band GMs - 3x15 green band
Pulldown Abs - 3x12

45 degree hyper - 2x8 green band
Inch Dumbell - bunch of sets working up to 115 singles

SAT SEP 4TH - XTRA

Blast Strap Pushups - 3x20
Reverse Hyper - 3x10 heavy
GHR Situps - 3x12 + green band

45 Degree Hyper - 3x10 + purple band
stretching

Superset
Seated Donkey Calf Raise - 4x10
Band Pushdowns - 3x15 green

Pulldown Abs - 4x8-12 heavy

TUE AUG 2 - XTRA

GHR Situps - 3x15 + green band
Band Pushdown - 3x25 monster mini
Dumbell curl on GHR - 3x12
Front Lat Pulldown - 3x20

SUN JUL 25 - ACCESSORY

Seated Calf Raise - 5x12
T-Bar Row - 4x6-12
Hammer Strenph Lat/Upper Back - 3x10-12
Rear Delt Machine - 3x12-15
Seated Dumbell Lateral - 3x10
Rolling Thunder - 5xheavy

TUE JUN 29 - XTRA

Mike is off a day and I couldn't sit around and watch so...

GHR situps - 3x12 w/light band
stretching
Superset
Mikesell Pull Thru - 3x15 w/average band
Push Ups in rack - 3x15

SAT JUN 12 - XTRA

At 24 Hr Frisco

Incline Calf Raise - 2x20
Seated Calf Raise - 4x15
Hanging Leg Raise - 4x10 w/ ankle weights

SAT JUN 5 - XTRA

At 24 Hr Frisco

Seated Calf Raise - 4x15
Leg Press Calf Raise - 2x20
Dumbell Holds - 2x150

SUN MAY 22 - XTRA

Donkey Calf Raise - 3x15
Stability Ball Abs Low Pulley - 4x10
Dynamic Stretching
Static Grip work

THUR MAY 20 - XTRA

Reverse Hyper - 2x10
Dynamic Stretching

TUE MAY 18 - XTRA

Dynamic stretching
Leg Raises - static work
Grip - static work

SAT MAY 15 - XTRA

Reverse Hyper - 2x10
G/H Raise Sit Ups - 2x15
Standing Calf Raise - 2x25

THUR MAY 13 - XTRA

A.M
Shoulder Complex
Super Griper - Static holds heavy

P.M
stretching, free squats
Mikesell Pull Thru - light band 3x15
Band Pushdowns - light band 3x25
Pull Down Abs - 3x15 light
GHR Sit Ups - 1x25

SAT MAY 8 - XTRA

Fever and coughing up mucas all morning. Didn't feel like doing anything so I went and helped my wife at the gym.

Seated Calf Raise - 4x15

later...GPP

Maintaining the 1st row center stage postion in the pit at Morbid Angel for the entire set - 90 minutes.

THUR APR 29 - XTRA

Phil missed Wed because of an operation so had to do his ME bench today. I couldn't just sit around so did some other stuff.

Sled dragging - 5 trips uppper/3 trips lower
Mikesell Pull Thrus - light band 3x15
later - grip work

TUE APR 27 - XTRA

Mow backyard briskly
Reverse Hyper - 2x10
Pushups w/ feet on GHR - 2x25
Standing Calf Raise - 2x12

THUR APR 22 - XTRA

Sled dragging - lower 5 trips, upper 3 trips
Reverse Hyper - 2x12 supersetted w/
Pushups feet on bench - 2x25
Mikesell Band Pull Thru - 2x12 supersetted w/
Rolling Thunder static holds - 3x10sec
Standing Calf Raise - 3x10
Lying Leg Raise - 4x25

SAT APR 10 - XTRA

Elliptical Rider - 15 min
Stretching
Leg Ext - 4x30
Green Band GMs - 3x15
Seated Calf Raise - 4x12
Rolling Thunder Low Pulley Row - 3x12
Rolling Thunder Static Holds - 2x25 sec

TUE MAR 30 - XTRA

G/H Raise - 2 sets
Band Pushdowns - 4 sets
Pull Down Abs - 3 sets
Band Obliques - 3 sets
Rolling Thunder static holds - 4 sets

TUE MAR 23 XTRA

G/H Raise - 2x12
Pull Thru - 2x15
G/H Sit Ups - 2x15

SAT MAR 20 XTRA
At 24 Hr Frisco - plates are being powder coated so we can't train at BA.

Pull Down Abs - 5x12
Rolling Thunder - 5 sets heavy
Seated Calf Raise - 3x15

Went to help Phil take his opener and he almost flipped over the stupid rack.

FRI FEB 13 - XTRA
Elliptical Rider - 15 min
Band GMs - 3x15xgreen
Pull Down Abs - 4x10xheavy
Face Pulls - 3x12

I asked some dude to see his manta ray so I could show my wife since we just ordered one. He starts telling me what it's for,"to keep the bar off the spine." OH REALLY? I explained to him the reason we used it was to change the distance from the sacrum to the bar for variety. I would expect an athlete in any sport to know the reasons for whatever they are doing in training. If you don't know, ask your coach or find out.