Hotel training:
A: High rep shoulder press machine - 5 sets (20-12 reps)
B: Circuit 5 sets x many reps:
-DB curls
-Cable Tri-press downs
-Roman Chair leg lifts
C: Rev Grip Lat pulldowns 4 sets x 15-10 reps
Fuckton of BW squats in between all sets.
Just squatted for the first time in probably 6 months or so.
Worked up to 405x3. Gotta get back to where I was. Hopefully won’t take long…
135x12
225x10
315x8
405x3
315x5
Leg Extentions many x many
Seated calves many x many
Ton o’ BW squats and jumps.
Shoulders @ lunch:
A High back Smith machine seated presses: 5 sets up to 3pps x 3
B1 DB Lat Raises 5 sets (12-10) to 50x5
B2 DB Rear Delts 5 sets (15-10) to 45x6
C Reverse pec dec 4 sets x 10-12 reps
D Light BB Shrugs- 3 sets to 315 x 15
E BB Curl: 3 sets x 10-6
How did you enjoy your trip to Toronto? Did you end up at the Goodlife? What did you do up here? I sat by my phone but it did not ring 
Nothing to really add to the conversation other than to say whats up Bro? How ya been?
[quote]ouroboro_s wrote:
How did you enjoy your trip to Toronto? Did you end up at the Goodlife? What did you do up here? I sat by my phone but it did not ring :([/quote]
HA! Well, Toronto is going to be my second home in the coming months! I’m gonna be hanging out downtown mostly. Ended up not lifting at all that week-- 16 hour days and 30 min drive back to hotel. We couldn’t get anything closer because a convention was in town. We usually stay just a couple blocks from customer site at the Hilton-- which has an OK ‘fitness center’.
Had some “The Keg” steak, some Ruth Chris Steakhouse steak, some funky chinese stuff. Ate lunch mostly underground in the Eaton Center area.
I’ll need to find a gym downtown somewhere.
Come into town and teach me how to squat right! 
[quote]Colin Wilson wrote:
Nothing to really add to the conversation other than to say whats up Bro? How ya been?[/quote]
Damn, dude-- lookin lean and mean!!! Nice work there!
I’ve been alright-- busy as hell with work. TN time is way down last few months. I’m going to try to keep my log up-- probably tracking bench and squat-- just started squatting again after a self-imposed layoff.
I never really gave my back/hip a rest after I blew it out a few years back. I wanted to get a 500+ raw squat and worked endlessly toward that. After I got it, I felt I needed to not load the back for awhile. I pretty much stopped deadlifting, but still doing below knee racks and shrugs. It’s just the angle of the D/L.
I still am creeping up ever so slowly on the 405 bench. Adding squats back in felt great the other night, so I think that should progress well if I can stay consistent with the work travel I know is coming…
Squats or no squats you are one big mofo.
[quote]JoeGood wrote:
Squats or no squats you are one big mofo.[/quote]
He has came a long way hasnt he?
[quote]Derek542 wrote:
[quote]JoeGood wrote:
Squats or no squats you are one big mofo.[/quote]
He has came a long way hasnt he?[/quote]
LMFAO!!! and I’m not black anymore!
Arms:
A1: Cable Rope P/D- 4 sets x 20-10
A2: Cable Rope Curls- 4 sets x 15-10
B: Dips - 5 sets bw to bw+35 x 10-5
C1: Skull crushers- 4 sets to 12-8 reps
C2: DB Conc. Curls- 4 sets x 10-5 reps
Some BW pullups
Some hanging leg lifts
[quote]SteelyD wrote:
[quote]ouroboro_s wrote:
How did you enjoy your trip to Toronto? Did you end up at the Goodlife? What did you do up here? I sat by my phone but it did not ring :([/quote]
HA! Well, Toronto is going to be my second home in the coming months! I’m gonna be hanging out downtown mostly. Ended up not lifting at all that week-- 16 hour days and 30 min drive back to hotel. We couldn’t get anything closer because a convention was in town. We usually stay just a couple blocks from customer site at the Hilton-- which has an OK ‘fitness center’.
Had some “The Keg” steak, some Ruth Chris Steakhouse steak, some funky chinese stuff. Ate lunch mostly underground in the Eaton Center area.
I’ll need to find a gym downtown somewhere.
Come into town and teach me how to squat right! ;)[/quote]
Do you head home on weekends? Will you be around in June? The first weekend in June is the Toronto super show at the convention centre. I’ll be lifting in the power lifting part. BB and I are also helping to organize the meet. However, if you’re in town then, you should check the show out.
On the subject of food, move away from the chains. Head out on the Danforth for Greek. Hit Spadina for Chinese. There are a crap ton of great places to eat and none of them are chains. I miss Toronto for the food.
There’s a Goodlife at the Eaton Centre /www.goodlifefitness.com/ClubDetails.aspx?ClubNo=181. They aren’t hard core but are pretty decent. I’ve gone to several in this area and have never had an issue using chalk etc.
Usually home on weekends, although we’ve been talking about sheduling weekends to work on systems when everyone is out of them. Sometimes if I have back to back weeks scheduled, I’ll stay through the weekend.
I usually fly in Sunday PM and out Thurs or Fri PM. If I’m there, I’ll definitely get to that!
Thanks for the food tips. Place is HUGE. We ate one night at Oliver and Bonacini in Bayview, that wasn’t bad, but I need like 6x the serving size they gave me.
Thanks for the gym tip!
Back/Bis
I’m starting a pullup regimen I think. I did wide grip and neutral grip pullups between sets. When I got to where I couldn’t do any, I jumped up and did slow negatives down until I had nothing.
A: CG Lat P/D: 5 sets x 15-6
B: Lever Row machine: 5 sets 12-8
C: Wide Grip Lat P/D: 3 sets x 10
D: Cable Shrugs: 4 sets x 12-10 (long holds each rep)
E: Biceps curl machine: 2 x 20, 15 (top portion)
F: 1-Arm Cable Preacher Curls: 4 x 12-8
Pullups 'n shit.
Eggs, Meat, Chicken, Potatoes, Muscle Milk.
Tonight:
Shave beard, shave head.
Ride Harley…!
Beard, head hair - gone.
Bench:
w/u
275x3
315x3
355x2.5 (fack!)
335x3
315x4
275x10
Incl. DB Press:
100x6
110x8
120x6
Skull Crushers: 3 x 10-8
Food.
Second week of squatting in months
Squats: 135x10, 225x8, 315x6, 405x6, 455x1, 405x3
LP: 4pps x 10, 6pps x 10, 8pps x 10, x5, 6pps x 10
Seated Calves 4 sets x 10-8 reps
Leg extensions 4 sets x 12-10 reps
Leg raises, pullups
Steak/Potatoes
Squats felt pretty good. Knee felt punky, but I just tightened the sleeve. 455 felt heavy after not squatting for so long. I was a little high on the depth, but I think I had another rep.
Ate like a beast this past week, so I think that helped
AM: Biceps
Rope Cable Curls: 5 sets x 15-6 reps
Cable Preacher Curls: 5 sets x 12-8 reps
1-Arm Cable Preacher Curls: 4 sets 10-6 reps
Low Cable curls: 4 x 10-6 reps (pulleys low on each side, curl both in to chest)
PM: Shoulders
A: DB Presses (high back seat): w/u, 100x10, 110x6, 120x5, 110x6, 100x8. (lower incline): 110x6, 120x5, 100x6
B1: DB Lat raise: 6 sets x 12-10 reps
B2: DB Rear Delt Raise: 6 sets x 15-10 reps
C: DB Front Raise: 3 sets x 10
D: Cable Med. Delt Raise: 2 sets x 12
E: BB Shrugs: 4 sets x 10
Abzzzzzzz