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9/17/2009 2:28:33 AM -
Bench Press- Week 3/Wave 1- Wednesday

Wednesday- 9/17/09- Week 3/Wave 1

1)Bench Press (all paused)
(Based off 295lb max)
(95%)250x5 (not all out effort)

Estimated Max- 291lb

2a)Seated Cable Row (close neutral grip)
216x8 x8 x8

2b)Incline DB Bench Press
80x8 x10

3a)Standing Lateral Raise
35x15 x15

3b)Standing DB Hammer Curl
40x8 x8

3c)Cable External Rotation

30 minutes cardio

Didn't get to start lifting till almost midnight tonight because my day was so damn busy. Good thing I joined the 24 hour gym.

I also didn't have any chalk on me, so I couldn't chalk my back while benching. It bit me in the ass around rep 3 when I felt like I was just flat-backed on the bench. This didn't feel awesome on my shoulders and didn't do much for my confidence, so I called it quits a little early.

Decided not to do anything running/jogging during cardio today, but I kept the incline higher than I have in the past for a bit longer. People are already noticing that I'm leaning out without me telling them that I'm dieting or pushing cardio. That's always the best sign it's working. Well, not always.


I'm working with a guy on redesigning my website, and I'm having some trouble deciding what I really want. I've gone through a few designs and it's helping me to realize what I'm not looking for. This may be a roundabout way of getting there, but I think it's an important part of the process.

I was pretty close to having a design that I really liked yesterday, and now I'm rethinking it. It has a grungy, hardcore feel, but doesn't beat you over the head with it. Most of my clients now are men, but it hasn't always been this way. I'd like to find something a little more in the middle ground that allows me to appeal to a female audience as well, without feeling like I've gone "soft". I'm really not a fan of the soft and fluffy personal training sites, but there has to be a happy medium in there.

Matt McGorry

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