Training Sessions

9/24/15

Donkey Calf @ up to 115 (side) x 5 x 10

Donkey Calf Machine @ up to 400 x 5 x 12

All calf exercises now performed with a 3-second stretch in the bottom position.

Rev. DB Lunge @ up to 85 x 7, 70 x 5

Hammer One Leg Press @ 135 x 3 x 20 (all sets performed rest-pause)

9/25/15

Hammer Pulldown @ up to 90 (side) x 10

Hammer One Arm Row @ up to 90 (side) x 10

Neutral Pause Pulldowns @ up to 130

Most back movements paused in the bottom position to accommodate my inflamed right elbow. This allows me to still get decent back stimulation without having to go too heavy for the weak link.

9/28/15

Paused Dec. BB Bench @ 225 x 5 x 4

Inc. DB Bench @ 80 x 8

Flat Fly @ up to 55 x 8

L-Sit Dip (with slow eccentric) @ body x 20, 12, 10, 10

9/29/15

Rev. Curl @ 40 x 5 x 10

Rope Pressdown @ up to 90 x 10

Machine Bicep Curl @ 50 x 20, 15, 12, 10

Behind the Neck Press @ 135 x 3

Seated Lateral Raise @ 20 x 4 x 15

10/1/15

Leg Press Calf @ up to 3 pps x 5 x 10

Standing Calf Raise @ 115 x 5 x 10

Stretching and pumping in between

Rev. Lunges @ up to 85 x 6

One Leg Ext. x who knows x who cares

Ab Work (McGill Crunch, Stir The Pot, Rope Crunches, Side Planks)

Today was a good reminder that Gold's Gym Venice is the best training facility in the world. I had to be in DTLA today, so I got the work done at the facility at 7th and Figueroa. Not a bad place, but gyms in the bottom of mega building with no view of the outside world just aren't my thing anymore. A good reminder of how important an environment that suits you truly is.