A few years ago, in the Yahoo hay day, I trained the former C.O.O. and C.F.O.
The C.O.O. and I were talking about goals and objectives. I always ask people at the beginning ...Why do you want to train with ME?
His answer was legendary and hit many chords.
He looked me in the eye and said, "The reason I want to train with you is to get strong. No! Stupid strong!!! I want to be stupid strong to take care of an ongoing issue I know EVERY man has. You see? It doesn't matter your level of income, or your social status, it doesn't matter where you live or what you do. No matter WHO you are, when you meet someone for the first time and you shake hands and look that person in the eye, however brief the moment might be, you always have this question in your head...CAN I KICK HIS ASS??"
I pondered for a moment and looked my new participant in HIS eye, and said to him...Then we better get started!
He then asked me, quite coyly, "You never have that question pop up in your head, ever...do ya"?
I looked at him and told him NEVER!
Prowler: 6x40 with an extra 100 pounds.
Floor Press: Work up to Dynamic Bench weight. Then start adding a chain cluster per side until you can't do three reps.
Rest
Do ONE more rep.
Shoulder Press: 10x3 x a weight that you can handle for 8 reps. Uh-oh...gonna need to do some thinking
Shrugs: 4x12x315 w/ a pause
4 way neck: 1x10x6.5
Pec Death: 1-75 pounds going up in five pound increments as fast as you can for 10 reps EACH
Cable Lateral Raise: 3x30