Sat Me Bench Gold's on 7th East

Lot's of stuff going on this week. Work picked up and we finished moving Mom out of her apt. She's been here for 6 weeks or so but we hadn't dealt with her furniture and bigger items. It's all done now. Well I mean it's out of the apartment and in our house. Not 100% dealt with.

Needless to say I didn't train all week. Looking forward to getting a rhythm started next week.

The session:
Much smaller group this week. Lot's of stuff that the guys had to do. Jeffy showed up. He's fighting a back issue with some other things that have him down. It was really good to see him.

Today was the first day of the Lil Dave onslaught fo real. This is what I did per his direction:

Warm up

1. Flat Bench Mini Band Behind Back
6 sets x 15-18 reps 45 second rest between sets. 2-3 second eccentric phase, pause and fast concentric phase.

2 x 15 x 155
10 x 155
15 x 135
10 x 135
15 x 115

2. Close Grip Floor Press Mini Band Behind Back
8-12 sets x 3 reps 20 second rest between sets. Stay on floor till all sets are complete.

8 x 3 x 155

3. Light DB Circuit Mini Band Behind Back
Flat, Incline, Decline 3-4 circuits x 15-18 reps per station

3 x 15 ea x 30's

4. Lil Dave's Quadraphonic Triceps of Death
3-4 x 15 reps each of reverse grip overhead extension, forward G O E, rope O E. and push downs with a weight heavier than the first 3. Each set will be 60 reps.

15 ea x 90/120
2 x 15 ea x 90/130

Holy crap was that mean. The saving grace is that I didn't get pushed quite as hard as if Moosie, Sam or Lil Dave was there. I will pay a price tomorrow and Monday. It will be much worse next week if we go up to train @ Weber St with the northern boys.

I am very happy that we still have the feedoms that we still have in the US. I think that this all will change sooner than later. Read the news on the web. Check out prophecy sites and independant news sites. We may not be able to stop what's going on but we can be prepared.

Maranatha

God Bless!