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12/20/2012 9:19:57 PM -
RSC - Phase 3 Day 3 - All lifts

Flew in late last night, woke up dead today. Meant to get in the gym early to fit everything in but was just dead. By the time I finally rolled over to get up, I had a conference call then expenses, spreadsheets blah blah blah... Got in late to the gym, had to use commercial spot because wife wanted time to shop for christmas gifts. So the gym gave me the day care, I got in at 7pm only to find out the gym day care closes at 8. So I had 1 hour to crank shit out... check it out

warmed up

SSB squats
bar x 2 x 8
165 x 8
215 x 5
265 x 2 x 5 reps

Pause bench (4 seconds)
bar x 30
135 x 5
185 x 5
205 x 4
215 x 4
*I tried the Setup the samson guys are working on with Paul Key. I liked it a lot. Felt strong. My arch was not great before, with this setup it's almost non-existent. We will have to see if the trade off is worth it once in gear. For raw, it's 100% better this new way.

135 x 8
185 x 5
225 x 5
315 x 4
365 x 2 x 4 reps

DB Tricep Extension
35 x 2 x 8 reps

Lying Leg Curls
120 x 2 x 8 reps

Seated Rows
120 x 2 x 8 reps

Lateral DB lunges
60 x 2 x 8 reps

I finished that set at 7:58, so I ran down to get the girls out of day care. Brought them back upstairs to grab my bag and sweatshirt then tried to leave. Tried because the girls ran off. The gym has a track and they decided to take off and run away. I didn't feel like running so I had to bribe them with a cookie if they returned, ugh...

Al Caslow

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