Before I get into the boring training stuff I have one question to ask. Can anyone tell me why when CJ Murphy sends me an email it comes with one of those stern warnings at the bottom that says:


“This E-mail, including any attachments, is covered by the Electronic Communications Privacy Act, 18 USC 2510-2521. This communication is confidential and may be legally privileged. If you are not the intended recipient, you are hereby notified that any retention, dissemination, distribution, or copying of this communication is strictly prohibited and may be unlawful. Please reply to the sender that you have received the message in error and then delete the message and any attachments.”


It's not like we are two CIA agents sending each other heavily guarded, military secrets, we are two dopey gym owners sending jokey bullshit back and forth like immature children.


Sundays Mobility Training:

Power Snatch: 15 light doubles

Front squats: first time since my surgery last June doing these without a box: 90kgs x5x3 very deep reps

Light leg extensions: 5x20

Front neck raises: 4x15




Monday Training:

Low position cable flyes: 6 sets light

Swiss bar flat bench: Trying to keep pressure off of my messed up shoulder

135x10
185x10
225x8
255x5
275x3 This is where my shoulder was starting to hurt
225x12
185x15

Rolling dumbbell extensions superset with triceps push-ups: 4 sets

Spud strap triceps pushdowns: 4 sets till failure

Preacher machine curls: 5 drop sets

Dumbbell curl:4x10

Reverse barbell curl: 3x15



I posted the photo shown here of me doing hyper deads on Facebook last week just for the hell of it. A bunch of people re-posted in on their pages and my phone was blowing up with alerts as people that I didn't know made the STUPIDEST comments on it. Such as:

"I did those long time ago and injured myself so I don't do those no more"

"Okay, is it my imagination, or is this guy setting himself up for some serious back injuries?"

"hmmmmmmmmmmmmmm...I thought it was lift with the knees. It looks like he's lifting with him back."

"I see tiny legs..."

"How do you keep from getting that feeling where your knees are going to snap backwards?"

"Did that hurt your testies?"

"In a non shit talkey way, ( your obviously strong) your calves do look pretty small from that angle. Not hating, not trash talking, just sayin"

"What's wrong with this picture? He's not breathing. Never hold your breath during muscular exertion."

I'm used to this stuff in regards to Facebook and internet trolls and I'm good at giving back as much wise-ass as I receive. Most of the comments were favorable, it was a only a small percentage of douchy stuff like this. But the point is that some people really need to keep their mouths shut, they would sound a LOT smarter.

The real story here is that most people just can't fathom living and training outside of their comfort zone and yes, possibly risking bodily harm to actually become something more than just average, for no other reason than just not accepting being an average person.

The Best Gym in the Hood


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