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5/2/2013 8:41:38 PM -
Week 4 - Accessory and other stuff

Got in a session while in Manhattan, KS with some old buds I havn't seen in a while - Tom Bollig and Pat Schulte. After the session we took on the college town and scarfed down some wings, Pat even picked up a girl and suddenly devided to make her his fiance'.... Smooth.

Anyways, the training was short and sweet. Check it out:

warmed up
quick stretch

Pronated EZ bar curls
3 x 15 x 55lbs
DB Laterals raises
3 x 15 x 15lbs
DB Hammer Curls
3 x 12 x 25lbs
DB rear lateral raises
3 x 15 x 15lbs
DB Chest Fly's
3 x 15 x 25lbs

Wednesday morning before my flight I got some back work done, didn't feel to creative so it really wasn't much variance:
Seated Hammer Strength Rows
5 sets x 10 reps 180lbs
Supinated Pull-downs
5 sets x 10 reps 155lbs
2 x 20 @100lbs
2 x 20 @100lbs

Now i'm sweating my ass off at good ol' dallas airport. This stupid place is always ridiculously hot. Doesn't help I'm wearing a suit... I need to pack some easy flying clothes to change into quickly. I just fly so damn much I'm at the point where I just want to get going and get home.

On another note, I had to raise my life insurance since we moved, if I croak my wife needs to cover it and some. So I had my health exam, weight was 177 with clothes on. This is with me eating like crap for a few days since it was the weekend. This might mean a potential comeback to the 165lb class. Just depends if I can get in the mood to trim down for a few weeks. I'm just not the cutting type. Would be cool though....

Al Caslow

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