“What? Where the hell is Steve? He hasn’t logged in a week. Did Dave give him the Chris Vaughn heave-ho off of the site?” Alright, alight calm down, I’m still here, I just haven’t been training this week because I feel so lousy. Plus yesterday morning I had to do the hardest thing I ever did in my entire life which was bring my faithful American Bulldog to the vet and put him down. He was very sick and suffering from cancer. It’s pretty devastating looking into your dog’s face for the last time knowing he just has no idea what is about to happen to him. But he’s in doggy heaven now hopefully reunited with his long lost testicles which were taken from him at a young age. Lick away Buster . . . lick away.

This morning I also received the bad news that I’m going to have to have more surgery on my foot. Due to an old broken bone the area around it has developed an abscess that keeps getting painfully infected, so they want to go in and remove some bone or something. I have no idea when I am going to get this done. It’s going to require three to four weeks on crutches and my wife waiting on me hand and foot, she LOVES that shit.

So this is the super fantastic workout I did while totally ill today.

Barbell press:
135lbs- 6 sets of 8
115lbs- 2 sets of 15

Seated dumbbell side raise supersetted with band pull-a-parts: 15/15

Rear delt machine supersetted with band front raises: 12/12

Shrugs: done slow and strict:
225lbs- 5 sets of 25

Neck extensions: 4 sets of 15

Uuuuugh, I felt like pooping my pants by the end of the workout. I’m still kinda sick I guess.

The Best Gym in the Hood


Follow me on FaceBook


Follow me on Twitter


Ask me a question