Thank god it’s ‘Suns out Guns out Friday’!
Old Bob and I did some speed deads today to give Bob’s body a break. Old Pop Pop is falling apart on me already. A year ago he was still a fresh faced new guy at the gym who still had a respectable Fran time and has since turned to the dark side of heavy lifting. Now he has more injuries than Clint Darden has pictures of his kid sleeping on Facebook. I call Bob “Pop pop” now because he has a three year old granddaughter that he constantly talks about. Sometimes we’ll be trying to warm-up and he’ll be on his phone talking baby talk to her. Most guys in the gym will show you pictures of hot chicks that they have in their phone, Pop pop shows us all pictures of this three year old granddaughter playing on the swings that he has in his phone. Its really not condusive of a hardcore environment.

Speed deads: 315 bar weight with 200lbs band at top
10x3 all done with less than 45 seconds rest

Chest supported row: 4x12

Close grip pull-downs: 4x15

Inverted rows: 3x10

Standing abs: 4x8

Here is an old photo that just resurfaced and I found on Facebook. It’s me and my friend Pat “The Human Vise” Povilaitis at my gym about five years ago. He’s holding me up with a neck harness and I weighed about 315lbs at the time, he is also bending some kind of thick nail. Yes, it does look pornographic and my facial expression says it all. I’m enjoying that shit!