Wk 8

by: Joe Lyons - December 9th, 2007

Monday Bach Row Movements

We did a ON Demo in Columbia at a Golds Gym. It was an amazing place. Rumor has it that the facility cost $12 million to build. It had a pool with a retractable roof, spa, Starbucks, nutrition store, Smoothie Bar, 6 group class rooms, cardio upstairs with a personal training room, and a general gym...in the whole place there seems to be maybe 2 people that were not there for social reasons, but to improve their bodies. It was a good demo with traffic, but it seemed a lot of the info went over their heads, and they stared at me with blank looks as I was talking. LOL

Seated Rows, One Arm H/S Rows, Bent Rows, Bent DB Rows, Cobras

Chest on Tuesday

I have no patients today and had a lot of work to get done before my workout. All the stress doesn't make for a great pre workout environment, but it didn't take a toll on the workout.

Fly, Inc DB, Flat H/S, Decline H/S, Low Cable Flys

Calves and 20 min of cardio.

I weighed in today at 237lbs so I'm climbing again for now. It won't be too long before I start to diet again. We're also going home for Xmas so I won't be training then. I'll be relaxing as much as possible and freezing my butt off!

Thursday Legs

I set a goal yesterday in the car to get me motivated for legs today. My goal was to squat 495lbs for reps before I started my diet. I achieved that, and now I was loosing motivation to do legs...so I decided I should set another goal of 545lbs for reps.

Extensions, Back Squats (545X4), Leg Press, Extensions, Lying Leg Curls (RP), Single leg curls.

Some stretching at the end...no cardio

Friday was the Pull Down movements and Shoulders

There's been a little smack talk going on at the gym, the kind that's all in fun, but challenging. That also played into today's workout. A little smack talk can be very motivating.

Shoulders
Reverse Cable Fly, Rope Uprights, H/S Shoulder Press, Wide Grip Upright Rows, DB Laterals

Back
HS Pull Down, Underhand Pull Downs, Rope Pull Overs

Saturday

The motivation to train is very high right now. I'm fatter then I've been in over a year so that has contributed to my new drive to hit the gym. I talked it over with Justin and well be starting the diet Jan. 2nd. I'm looking forward to getting shredded again.

V-Bar Press Downs, Skull Crushers, Dips SS with Rope Press Downs

Preacher Curls (RP), Incline Curls, Hammer Curls

Calves to finish off

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