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