Todays training, Pop Pop and I wanted to just get a big shoulder and biceps pump going today.

Rear delt swinging raises: 5x15

Upright rows supersetted with band pull-aparts: 4x10/10

Military presses:
2 warm-ups
3 heavy sets of 5
2 lighter sets till failure

Dumbbell side raises: 3xfailure

Barbell reverse curls: 15, 15, 15, 12, 12 (my wrist and shoulder are too jacked up to do regular curls today)

Dumbbell hammer curls: 4x10

Cable curls with rope: 3 x 15

Pop Pop and myself will be bringing the kid Donny B out to York Barbell this Saturday to unleash him on his first novice strongman contest. So if you are going to be out there to compete or hang out come up and say hi. Just look for two old guys in Iron Sport shirts. One is jacked, bald and yummy. The other one is shorter and way too tan for an old white guy. That’ll be us. We also told the kid that if he doesn’t win he is not allowed to train with us for one month. He’ll be bumped back down to the minors to work things out.

The Best Gym in the Hood


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