My room mate Jesse is having a Power Lifting Meet at our gym this weekend. (Hockey folks know where I'll be), so to help him out and keep things moving along, I posted early Monday morning how Friday (today) we would be HARD STOPPING at 9:00 AM to facilitate this weekend's event.

It needs to be known the 80/20 rule is true no matter WHAT you do.

There was about 20% of my Team that showed up today AT 9:00 AM for their regularly scheduled sessions.

The same 20% that are special little snowflakes just like everyone else that need not only visual reminders but auditory as well as tectal ones as well.

So when I barked that we were "outta thar" I made sure I sizzled one left over Throat punch from yesterday to drive the point home.

Hahahaha...not really!  I did that for a better story.  However, there are always a few that will forget, or didn't see, or plain ignored all the indicators that we will be closed at 9:00.  Oh well.  I'm the one that has a hard time leaving the party anyway.

 

Team Training:

Dynamic Bench: 9x3 using various grip widths @55% of max

C/S Row: 2 warm up sets x8; followed by 3 HEAVY sets of 6-8 reps

Any Tricep Extension Exercise you can think of: 3x15 for the Ginormous PUMP!

A horizontal flexion...flys or cable crossovers or incline flys: 2 sets for a ridiculous pump so there needs to be somewhere around 20-30 reps.

Lateral Raises with HEAVY dumb bells, so the range of motion will only be about 5-8 inches outta the holsters.  3 sets of 30 reps.

Shrugs: 4x12x455

4 way neck: 1x25x4.5

Which reminds me of a conversation I am having with a friend about said neck training.   Let me just say out of the necessity of KEEPING IT CLEAN...You DON'T want to fatigue when you are doing "that" with your girlfriend or wife.  *(Blush)  HA! not really.