Now that I’m basically good for nothing, damaged goods, one of the great joys I get during my training is coming up with stupid stuff to torture my partners with. Today it was just Pop pop Bob and I and for some reason he came in with the idea that since the kid wasn’t here that he and I would make it a gentleman’s day and take it easy. I said great, instead of doing all those nasty back squats like we had planned he could just do some easy front squats and leg presses with me . . . nice and relaxed. NOT!

Leg extensions: 4 really light warm-up sets x 20

Front squats:
50kgs x 10
70 x 10
90 x 8
100 x 6
110 x 5
120 x 3
130 x 3
140 x 3
150 x 1
100x10
I pushed him to do more reps than me, since he is a much better squatter than me and he was getting annoyed. I also kept taking shorter rest breaks.

Leg presses: we just did four sets, but with a twist. We only threw a few hundred pounds in weight on it but started with one green band in extra tension. We then added one more band on every set and blasted out reps till we utterly broke down. FUUUUCK it was hard, the bands put so much pressure on you as they drive you into the bottom. The reps were tough and DEEP, 15, 12, 10, 10, after that we were shot.

We finished up with 4x15 glute ham raises.

So much for Bob's gentleman’s day.

In case anyone out there actually reads Muscle and Fitness Magazine, Iron Sport Gym is featured in the 'Houses of Pain' section in the July (swimsuit issue) 2012 issue on news stands now.

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