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8/19/2012 8:27:03 PM -
Week 7 Day 3 - BB (friday)

Got into a commercial gym on friday with an old friend... cranked out some accesory stuff and got out of there. My wife loves the place. They have great day care, great grill for food and shakes... I don't mind the scenery either, but I feel dirty and out of place with my rugged t-shirts and dirt ball shorts. I do like the pool though, it's pretty bad ass. We have been members there for like 5 years, and I have been there probably like 10 times in the last 3 to train... It will change here soon, I need to step my cardio game up so 3 times a week I'll find myself there here on out. The days I'm home and don't train, I'll be there!

Anyways, started friday with this stuff, check it out:

Warmed up

Elliptical - 25 minutes HR 133 avg.

-DB Bench press -
40lbs x 20
70ls x 2 x 10 reps (4sec. eccentric)
-Pull ups -
BW x 2 x 10 reps (4sec. eccentric)
-Shoulder Press -
115lbs x 2 x 8 reps (4sec. eccentric)
-BB Lunges -
95lbs x 2 x 10 reps
-Seated Row -
140lbs x 2 x 10 reps (4sec. eccentric)
-DB Romanain DL's -
80lbs x 2 x 10 reps

Full dead bugs
BW x 2 x 15 reps
Side Planks w/abduction
BW x 2 x 10 reps each leg

The 4 sec. eccentric stuff blew me up.. felt massive walking around that place.

Al Caslow

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