Winter seems to have arrived in the Rocky Mountains. I would Bam! to be on a cruise ship or the Grand Cayman right now.
7 weeks out from Puerta Vallarta 
Fri/1/9
Self-prop. treadmill= 5mins
Stair climber= 5mins.
Rope Tri’s + Abs: 4x15+15
Chin grip/ pulldowns: 4x15
DB curls + press: 4x10+10
Stair climber= 5 mins.
Trying to build up my cardio..slow and steady for now
4 Likes
Tues/1/13
DB curls + press: 4x15+15
Incline DB’s: 6x8
Pulldowns: 6x8
DB curls + overhead Tri’s: 4x15+15
New Years crowd is in full effect.
4 Likes
Just give it until mid-February.
Yup, sounds about right.
Lot’s and lot’s of teenagers in the after school/ my work crowd.
1 Like
Same. During the week I go after work. A month ago, there was nobody there. Now it’s packed with kids.
Teenage-tank-top-crew..my girl hears me say that often 
1 Like
Thur/1/15
Block pulls- No tank top.
4" blocks:
4x4/ 8x2 up to 405
Rdl’s: 2x3@ 315
Pulldowns: 4x8
Bar curls: 4x8
4 Likes
Fri/1/16
Cable Tri’s + Abs: 4x10+10
Inc. DB’s: 6x8
Rolling Tri’s extensions: 4x10
DB curls + press: 4x10+10
3 Likes
Mon/1/19
Hard & Fast pumping tonight.. 
Lying hams: 3x15, 30sec. rest
Calf machine + pullaparts: 3x15+25, 30s.r.
Leg press machine: 3x15, 10sec. holds in between.
Tri’s pushdowns: 6x8, 30 sec. rest.
DB curls + overhead Tri’s: 3x15+15..a little more rest.
Leg press machine: 3x15, 10 sec. holds in between.
3 Likes
Wed/1/21
Box SQ/ close stance: 8x6
OHP: 6x5
DB- Rdl’s: 3x12
DB lateral + press: 3x15+15
DB curls: 6x10
3 Likes
Thur/1/22
Cable pushdowns + pulldowns: 4x10+10
Seated DB’s: 3x15.
Standing pushdowns + Abs: 4x10+10
Hang leg raise: 6x10
3 Likes
Sat/1/24
Calf machine: 6x15
Pulldowns + Tri’s: 6x6+12
DB curls + overhead Tri’s: 3x15+15
DB curl + press: 3x10+10
2 Likes
Tues/1/27
Seated row: 6x12
Low Inc. DB’s: 5x8/ 8+4+4=myo rep set.
High Inc. DB: 25@30’s/ 8+4+4@ 40’s, myo set
Pushdowns: 4x12/ 12+12+12 drop set.
DB curls: 4x12/ 12+12+12 drop set.
2 Likes
Fri/1/30
AM= Just under 2 hrs. drumming.
PM=
-Rack pulls: 10x5 to 405
- 10x 20 band stuff.
- Misc. stretch and hang stuff..all mixed together.
2 Likes
Tues/2/3
Calf: 4x15
Cable pushdowns: 4x15
DB curls + overhead Tri’s: 3x10+10
Seated DB press: 3x15, myo-reps to finish.
Decline crunch: 3x10
DB curls: 3x10
3 Likes
Thur/2/5
Deads: 6x4/ 4x2 to 365
Pendlay rows: 4x5
Leg press machine: 4x10
Pulldowns: 4x10
DB curls: 4x10
3 Likes
Fri/2/6
Seated rows: 4x15
Seated DB press: 3x8/ 8+3+3 myo-rep finish.
Incline BE: 4x10
Incline DB fly: 4x10
Cable pushdowns + crunch: 4x15+15
2 Likes
Sun/2/8
Cable pushdowns + crunch: 3x15+15/ 1 set= 10+5+5 to finish for each.
Cable curls: 3x15/ 1x 10+5+5.
Seated calf: 4x15
Standing calf: 4x10
Hammer pulldowns: 2x15/ 2x10
DB curls + overhead Tri’s: 4x10+10
3 Likes
Mon/2/9
Block pulls/ 6":
6x6/ 6@ 365, 385
Rdl’s: 2x6@ 315
Leg press machine: 5x10
Rear delt fly: 3x20
DB press: 3x20
2 Likes