Me and my training posse were all pretty wrecked from yesterday’s madness and since nobody was really feeling deadlifts I made them all do this with me instead.

Bent over rows:
60kgs x 12
100 x 10
120 x 10
140 x 8
150 x 5 x 6

Inverted rows: 3 sets till failure

Chest supported rows: 3 sets till failure

Hammer low row: 3 sets till failure

Hammer high row: 3 sets till failure

Close grip pulldowns: 3 sets till failure

Wide grip pulldowns: 3 sets till failure

Dumbbell pull-overs: 3 sets till failure

Cardio: 40 minutes on elliptical

I then did a lat spread and not only did I tear through my shirt but one of my lats actually took out a wall in the gym. Now there is so much more room for activities.

On a sadder note; I just got an order in from EFS, I ordered some new bands for the gym and totally DORKED when I order them and only ordered one of each!! Now I have to make another freaking order. I'm trying so hard to find a way to blame this on someone else but it was all me, which pisses me off to no end.

The Best Gym in the Hood


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