#79- Never grocery shop when you are hungry.  You end up buying GARBAGE you can't pronounce and is full of flavor but no nutritional value.


#80- Never date when you are simply horny.  Love and Lust are NOT the same thing.


#81- Never use Social Media when you are drinking or are drunk.  You can't take back the "send" button.


Today's Training:

Close Grip Pause Bench:

Establish a heavy three reps.  Don't MAX out, but get a heavy set of of close grip bench where your hands are just off the smooth part and palms are on the knurling.  About 17" apart.

Start with just the bar and go up in 10% increments.

THIS is important.  By doing the 10% you will get enough sets to create the volume needed for today's training affect.  Otherwise you're going to be finished in 4-6 sets and that isn't enough.


DB Row:

3 sets of 10 reps in each hand.  No need to go ape shit on these, but do pick a weight that will produce enough blood flow.  Go up five pounds in each of the three sets

Here's an example of what I did:

1 set of 10 @80 lbs

1 set of 10 @90 lbs

1 set of 10 @100 lbs


DB Lateral Raise:

3 sets of 10 reps.  Again, just get a "pump".

Ex. 1x10@25




Heavy MF'ing shrugs:

4x10@445...we have 100 lbs plates that we used four of.


We're moving CSA (my gym) across the road.  We need more space.  Tomorrow will be our last day in the current location.

Monday's workout will be all about "Functional Strength".