First of all I want to congratulate all of the Team EFS folks that competed this weekend. Shelby Starnes who won his IFBB pro card, Julia Ladewski, for hitting a big squat PR and posting up a great total at her meet and Mick Manley and Marshall Johnson who hit some huge numbers and PR's as well. It’s really cool and a huge honor to be in the same company as all these great people.

This past Saturday I was helping out at a small amateur highland games competition. I got to see some old friends and as always made some new ones. Afterwards I was enjoying a cigar at home (as seen by the photo, it was classy and sophisticated) and got to thinking. Even though I’m retired and still not recovered from the knee injury that I sustained last June seeing everyone out there enjoying themselves competing really gave me the urge to get out there and toss a few. I want to give my knee one more year to continue to get stronger and maybe, just maybe test it out and do a couple masters games next season. I have sat on the sidelines long enough, it’s time to take my talents back where they belong . . . besides, I look way too good in a kilt to be sitting around on my ass.

Sunday training was my usually mobility work and cardio, meaning: I did snatches from a low start position off the floor and cut my grass. Those 20 sets of 2 snatches really loosen me up and make me feel smooth and mobile, I feel it’s a lot better than the usual mobility work I see most people doing around here.

Today’s training was just light and fast. I didn’t want to flat bench or do anything heavy in hopes that my shoulder will heal up better. I just went for a good pump. It blows to have to back off but sometimes ya just gotta do it.

Cable flyes with pulley at around hip height: 6x15

Dumbbell benches: 6x20 (every 5th rep was held for a five second stretch)

Dumbbell two hand overhead triceps extension: 5x12 (extreme stretch on each one)

Fat bar push-downs: 4 sets till failure

Rope push-downs: 4 sets till failure

Reverse barbell curls supersetted with triceps push-ups: 6 sets till failure

Alternate dumbbell curls: 4 sets till failure

The Best Gym in the Hood


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