January 5, 2009


Got up  early this morning to attack the weights.  Performed all exercises in straight set fashion.  Goal for today was to train with as much volume per minute.  Perform a set rest about 40 seconds then go again.  Attack, Attack, Attack.

Flat Hammer Presses 135 lbs per arm, 11,8,7,5

Pulldowns 255 lbs x 10, 270 lbs x 7,6,6

Leg Presses 6 plates x 30, 8 plates x 20,30,30

Lateral Raise Machine 110 lbsx 12,10,9

High Hammer Row 170 lbs per arm x 14,12

1 arm rope pushdowns 40 lbs x 10,10,8

Strive Curl Machine 80 lbs x 12,10,10

Calf Slide Machine 6 plates x 25,25,22 1 legged

Total Workout time 35 minutes.

Effort was very high.  Each set was taken very close to a point where another rep was impossible.  I encourage you to train with the same levels of effort.  Strive to improve every workout.  Complete one more rep or train a little heavier.  Demand more from each week.

You are capable of much more than you could ever imagine.