I'm not sure what was in the air today but the normal attendance in my gym was almost as if it were Christmas Day. I didn't know that Columbus Day meant to take it off. AND...AND!!!! Those that were in the gym were the walking Zombies. I even had one of my tougher lifters pull a "Rodeo Chin-up" lasting less than 8 seconds...EIGHT motherfucking SECONDS....who does that?
"There are sharks and minnows in the world and if you don't know which one you are, then you aren't a shark"
Today's Training: Note* The "Warm-up" numbers have increased
Cycle
Warm-up:
- 3" Plank: 65 seconds
- Plank: 65 seconds
- Push-ups: 19
- Isometric Chin-up: 24 seconds Hold at the top of the motion
- Dead Hang: 52 seconds
- Blast Strap Row: 30
- 45-degree Back Extension: 14 reps
- Suspended Knees to Elbow: 3x12
- DB Side Flex: 3x12
Cable X-over super set w/ DB Lateral Raise: 4x15
Cable Fly super set w/ C/S DB Front Raise with the hands in the 10 and 2 o'clock position: 4x15
Shrugs super set with 4-way Neck: 4x10
Dynamic Bench: 10x3
Dynamic OHP: 10x3
Cycle
