Jeez it’s Friday already. This week flew by like a blur for some reason. I should be at the LTT Seminar right now pressing the flesh, coaching people, seeing all my fans and looking at Selkow’s nasty ass feet. But instead I’m covering the counter at the gym for my new employee so she can go to the beach. I really have to stop letting bullshit like this basically hold me back from opportunities like going and being a part of this seminar. This is the last time that will be happening trust me.

Me and the guys trained back today but my hamstrings took a major beating.

Barbell rows:
60kgs x 10
80x10
100x10
120x8
140x8
160x6
170x6
170x8
170x10
180x5

High-pulls:
80kgs x 8
100x 5
120x5
140x 5
160x5
160x5
160x5
180x3

Hyper deads:
60kgs x8
80x5
100x5
120x5
140x6
140x8
140x10 (I really busted my dick on this set, every fiber of my posterior chain felt it.)

Seated Hammer Shrugs:
3PPS x 4 sets of 15 (one minute rest)

The Best Gym in the Hood


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