Wide Grip Pullups 5 x Max

Incline BB Tricep Extensions

Seated DB Back Flyes

Seated BB Overhead Press

3 x 1:00, rest 1:00 btwn each @ 95lbs

(It's pretty brutal)

100 V-tucks

"We feel free when we escape - even if it

be but from the frying pan into the fire."

~ Eric Hoffer

Conditioning

Explosive High Box Plyo Pushups 5 x 5

Inverted Rows 3 x 12

Deadlift 10 Reps @ 225

10 Barbell Pushups

5 Rounds

Abs 200 Reps

"Life is like a gladiators' area for the soul."

~ Norman Mailer

Interval Running

"Doing what you love is the cornerstone

of having abundance in your life."

~ Wayne Dyer

Recovery and Assistance

"To sustain longevity, you have to evolve."

~ Aries Spears

Check out IRON SPORT GYM, and here's an article about Iron Sport on EliteFTS.

(Badass gym in Philly, where I do a chunk of my lifting)

If your interested in joining my lifting session, please email.

The sessions will typically be in the lunch and occasionally early evening.

ME Good Mornings

DB Split Squat Jumps 4 x 6 R/L

KB Swings 3 x 25

Barbell Rollouts 4 x 10

"One's real life is often the life

that one does not lead."

~ Oscar Wilde

Relaxation & Recovery

"The cure for anything is salt water -

sweat, tears, or the sea."

~ Isak Dinesen

High Rep Upper Body

Floor Press 3 x 15

Max Rep Wide Grip Pushups (25 lb plate)

Max Rep Close Grip Pushups (25 lb plate)

Bent Over Row 4 x 20 +

Chins 1 x Max + 7

Tabata Abs

:20 on :10 off

8 Rounds

"I could feel his muscle tissues collapse under my force.

It's ludicrous these mortals even attempt to enter my realm."

~ Mike Tyson

Assistance and Recovery

"Courage is very important.

Like muscle, it is strengthened by use."

~ Ruth Gordon

Upper Body Max Effort

ME Close Grip Bench

Bent Over Rows 3 x 8 - 15 (overhand wide grip)

Chins 1 x Max + 5

Standing Lateral Raises 3 x 8 - 15

DB Bicep Seated Curls

Max Reps of 4 different weights no breaks

"If you fail to plan, you plan to fail."

~ unknown

Assistance and Recovery

"If you want to be a champion you can't have any kind

of outside negative coming in to affect you.

So I trained myself for that.

To be totally cold

and not have things going through my mind."

~ Arnold Schwarzenegger

ME Deadlift

Zercher Deadlift 5 x 5

Wide Stance Good Mornings 3 x 12

Heavy Abs

"Sometimes it's the smallest decisions that can change your life forever."

~ Keri Russell

Assistance and Recovery

"Build up your weaknesses until they become your strong points."

~ Knute Rockne

ME Press > Push Press

DB Close Grip Press and Extension 3 x 8 - 12

Lat Pulldowns 3 x 8 - 12 (varying grips)

DB Shrugs 2 x 12 (2 sec holds)

Lateral Raises 3 x 8 - 12

DB Alternating Curls 3 x Max

Side Bends 3 x 10

"To know the road ahead, ask those coming back."

~ Chinese Proverb

Assistance and Recovery

"We must embrace pain and burn it as fuel for our journey."

~ Kenji Miyazawa

Max Effort Lower Body

ME Trap Bar Deadlift

Reverse Hyper 4 x 10

Backwards Sled Drags 8 x 25 yards

Standing Cable Crunches 3 x 8 - 12

Standing Cable Side Crunches 3 x 8 - 12

"You build on failure. You use it as a stepping stone.

Close the door on the past. You don't try to forget the mistakes,

but you don't dwell on it. You don't let it have any

of your energy, or any of your space."

~ J. Cash

High Rep Upper Body

Fat Bar Bench Press 3 x 8 - 15 (varying grips)

Lying Tricep Extensions 3 x 8 - 12

Seated Narrow Grip Rows 3 x 8 - 12

DB Shrugs 2 x Max

Seated Back Fly's 3 x 8 - 12

Standing Alternating Shoulder Presses 1 x Max

Across Body Hammer Curls 3 x 6 - 8

Heavy Abs

"Life is the best sparring partner,

she will never stop punching."

~ Unknown

ULTIMATE STRONGMAN EXPERIENCE

Check out, Steve Pulcinella.

He is a long time strong man

and the owner of Iron Sport Gym.

On June 12th, get your ass out to his

Ultimate Strongman Experience.

Assistance and Recovery

Coach, Father, Mentor

John Wooden Dies at 99.

A great leader in life and his profession.

We need more people like John.

"It's not so important who starts the game but who finishes it."

~ John Wooden

Reverse Hyper 4 x 10

Speed Box Squats (purple bands) 10 x 2

Reverse Barbell Lunges 5 x 5

Good Mornings 4 x 8

Standing Cable Crunches

Long Distance, Low Weight Sled Drag (1/2 mile)

"You must be the change you see in the world."

~ Gandhi

Assistance and Recovery

"Some people make things happen,

some watch things happen,

while other wonder what has happened."

ME Floor Press

Close Grip Bench 3 x 6 - 10

Heavy Dips 4 x 5

Lat Pulldowns 3 x 8 - 12

DB Shrugs 2 x 12

Hammer Curls 3 x 6

Heavy Abs

"Sweat is cologne of accomplishment"

~ Heywood Broun

Assistance and Recovery

"There is a difference between knowing the path

and walking the path."