GNC SHOW OF STRENGTH, ATLANTA, OCTOBER 10TH

MEET GOALS: SQUAT 1160, 644, 838* with my new finger prosthetic

WPC WORLDS, FRESNO,CA OCTOBER 17TH

MEET GOALS: SQUAT 1203, BENCH 661, DEAD 848

Monday July 19

A.M. Bench without bands 135/10, 225/8, 315/6, 405/3, with shirt 510/1 x 3 sets, without shirt 385/4, 365/5, incline 300/8, 275/8, 225/8, decline 365/8, 335/8, hammer strength shoulder press single arm 70/8, 105/8, 115/8, side lateral raises 25/10, 40/8 x 2 , tricep pushdowns 180/8 x 3 sets, supinated extensions 90/8 x 3 sets, tate presses 2 sets of 10

P.M. Pulldowns to front 150/8, 180/8, 210/8, 240/8, bent rows barbell 225/6, 275/6, 325/5 x 2 sets, bb curls ez bar 110/8, 100/8, 90/8, db curls 55/8, 50/8, 45/8, reverse curls 85/8 x 2 sets, abs

Wednesday July 21

A.M. Squat with blue band medium tight 135/5, 235/3, 325/3, 415/3, 505/2, with blue and green 505/2 x 5 sets, leg press 620/14 x 2 sets

P.M. Leg extensions hammer single legs 25/8, 50/8, 75/8, 100/8, body master leg press 270/10, 360/10, Reverse Hypers 600/8 x 3 sets, glute ham raises with tilt 3 sets of 12, hammer leg curls 105/8 x 3 sets, lunges 115/8 x 2 sets

Friday July 23

A.M. BEnch with blue bands 135/8, 185/5, 225/3, 275/3 x 6 sets, lockouts at 6 inches 405/5, 495/5, 545/5...pec deck 170/10, 180/10 x 2, seated db mil press 80/10, 90/10, 100/10, side lateral raises 25/10, 35/10, 45/8...rope extensions 90/10 x 3, westside db extensions 55/8 x 2, supinated pushdowns 80/10 x 2 sets

P.M. Pulldowns supinated 160/8, 190/8, 220/8, 250/8..seated rows 280/8 x 2, 260/8 x 2, pull thru's 90/10 x 2, bb curls 115/8, 105/8, 95/8, 85/8, alt db curls 55/8, 45/10, 40/10, hammer curls 70/8, 60/8, abs

Saturday July 24

Deads off floor 245/5, 335/3, 425/2, 515/2, 605/2, 700/2, 750/2, suspended gm's with safety bar 335/1, 425/1, 515/1, 565/1, 615/miss, 615/1...reverse hypers 600/8 x 3, glute ham raises 3 sets of 12, abductor machine

Monday July 26th

A.M. Bench without bands 135/10, 225/8, 315/6, 405/3, with shirt 1 525/1, shirt 2 535/1, shirt 3 565/1 no touch, without shirt 385/4, 365/5, incline press 225/8, 295/5, 305/5, decline press 365/5, 315/8 very tired today...mil press machine whole stack 3 sets of 10, side laterals 25/10, 40/8, 45/8, cable pushdowns 180/8 x 3 sets, supinated pushdowns close grip 80/10 x 3 sets, tate presses 1 set of 8 dead ass tired

P.M. Pulldowns to front 150/8, 180/8, 210/8, 240/8, bent bb rows 225/6, 275/6, 325/6 x 2, hammer iso row 155 per side/8 x 3 sets, bb curls with ez curl bar 80/8, 90/8, 100/8, 110/8, db curls 50/8, 45/8, 40/8, reverse curls 75/8 x 3 sets...

Wednesday July 28th

One Session today for family reasons:  Squat with blue bands 145/5, 235/3, 325/3, 415/3, 465/2, with blue and green band 465/2 x 5 sets, leg press 715/14 x 2 sets, Hammer Leg Press 300/10, 400/10, Hammer Leg EXt 25/10, 50/8, 75/8, 100/8 ech leg, Reverse Hyper 600/8 x 3 sets, Glute Ham Raises with tilt 3 sets of 12, Leg Curl Hammer 70/10 x 2 sets, Lunges 135/8 each leg. 

friday July 30th

A.M. BEnch with blue bands for speed 135/10, 185/8, 225/5, 275/3 x 6 sets, Lockouts @ 4 inches 405/5, 495/3, 555/3, 605/1..pec deck 170/10, 180/10, 190/10...DB Mil Press Seated 80/10, 90/10x 2 sets, Side Lateral Raises 25/10, 35/8, 45/8 x 2 sets, Rope extensions 90/10, 100/8 x 2, One ARm Supinated Ext. 50/10 x 3 sets, WEstside DB Ext 55/10 x 2,

P.M. PUlldowns palms up 120/10, 160/8, 190/8, 220/8, 250/8, Seated Rows 280/8 x 2, 260/8, 240/8, Pullovers 90/10 x 2 , Alt DB Curls 60/10, 55/8, 50/8, EZ Curl BAr 110/8, 100/8, 90/8, 80/8, Reverse Curls 85/8 x 2, ABs  Seated Calf Raises 230/10 x 2 sets

Saturday July 31st

GM's to parallel 145/5, 235/5, 325/5, 415/5, 465/1, 515/1, 565/1..Deadlifts with reverse band green off block 315/3, 405/2, 495/2, 585/2, 675/2, 725/2...Reverse Hypers 600/8 x 3 sets, glute ham raises with tilt 3 sets of 12, abductor

Monday August 2nd

A.M. BEnch without bands 135/10, 225/8, 315/6, 405/3, with shirt 1 535/1, shirt 2 545/1, shirt 3 575/1, without shirt 385/5, 365/6..incline 295/5, 305/5, 315/5, decline 365/4, 335/6...hammer iso mil press 90/8 x 3 sets, side laterals 25/10, 35/8, 45/8 x 2 , pushdowns 180/8 x 2, 170/8, supinated extensions 90/8 x 2 sets, tate presses 2 sets of 10, 

P.M. Pulldowns to front 150/8, 180/8, 210/8, 240/8, Bent Barbell Rows 325/6 x 2 , 275/6, 225/8, Hammer Iso Rows 135 per side 3 sets of 8, BB Curls 105/8, 95/8, 85/8 x 2, DB Curls 55/8, 50/8, 45/10, REverse Curls, aBS/Grip

Wednesday August 4

A.M. Squat with blue bands 145/5, 235/3, 325/3, 415/3, 485/2, with blue and green band 485/2 x 5 sets, without bands 605/2 rock ass bottom, leg press 810/14 x 2 sets

P.M. Leg Extensions Hammer Strength 35/10, 70/10, 105/8 single legs, Hammer STrength leg press 300/10, 390/8, 440/8, Reverse Hypers 600/8 x 3 sets, Glute Ham with tilt 3 sets of 12, STiff Legged Deads 225/8 x 2 sets

Thursday August 5th-Had to go a day early, for the Michigan seminar

BEnch with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets...lockouts at 4 inches 405/5, 495/5, 565/1, 610/1, pec deck 180/10, 190/10, 200/10...Seated db press 80/8 x 2, 90/8, side lateral raises 25/10, 35/10 x 2, Rope extensions 90/8 x 3 sets, WS db extensions 55/10 x 2 

Pulldowns supinated 150/8, 200/8, 210/8, 240/8, BB Curls 110/8 x 3 ..called it good

Over the weekend I was in Michigan for a seminar and came down with a severe case of virtigo. I was in the ER for about 9 hours before they admitted me in the hospital. I spent another day in the hospital bed watching the room spin and myself go into a deep, dark place for a long time. I missed my flight home and spent hundreds of dollars paying medical bills while there....sounds like fun doesn't it. Anyways, doctors say it could take 3 days or a month to get over this...my workouts will suffer for a while as I get used to the dizziness and nausea wearing off..

Tuesday-heavy bench....yeah, right

135/8, 225/6, 315/5, 365/5, 405/3, that's it...incline 225/8 x 3 sets, rest not even worth putting up....it was girly stuff..

Wednesday, August 11, still sick

Squat with blues 145/5, 235/3, 325/3, 415/3 x 3 sets, Leg press 810/10 x 2 sets..almost passed out...reverse hypers 600/8 x 8..went home

P.M. Glute Ham with tilt 3 sets of 12, Stiff legged Deads 225/8 x 2 sets..all I could do

Friday August 13

Speed bench with blue bands 135/8, 185/3, 225/3, 275/3 x 6 sets, lockout at 4 inches 405/5, 505/5, 545/3, pec deck 180/10, 190/10 x 2, seated mil press db 90/8 x 3 sets, side lateral raises 25/10, 35/10, 45/8...rope extensions 90/8 x 3 sets, supinated extensions on cable 90/10 x 3, weststide db ext 55/8 x 2, pulldowns supinated 150/8, 180/8, 210/8, 240/6...seated rows 260/8 x 3 sets, hammer iso rows 135/8 x 3 each side..bb curls

Saturday August 14th

Deadlifts off floor 245/3, 335/2, 425/2, 515/2, 605/2, 705/2, 785/1...GM's to parallel 315/5, 405/3, 465/1, 515/1, 545/1...good enough for today....reverse hypers 600/8 x 3 sets, glute hams 3 sets of 12

Tuesday August 17th-BEnched with Bill Gillespie tonight..what an incredible bencher. Has more bar speed than almost any bencher I know. Very comparable to Ryan Kennelly, maybe even faster. 

135/8, 225/6, 315/6, 405/3, 455/1, with shirt 1 515/1 smoke, shirt 2 575/1 smoke, shirt 2 605/1 struggled, shirt 2 625/miss...2 board 405/6 no shirt...incline press 295/8, 315/8, Seated Hammer Mil Press 3 sets of 8, Side lateral raises 25/10, 35/10, 45/8, pushdowns 180/8 x 3 , supinated pushdowns 90/10 x 3 sets, TAte presses 2 sets of 10, Pulldowns to front 150/8, 180/8, 210/8, 240/7...BEnt bb rows 225/8, 275/6, 325/6, BB Curls 115/8, 105/8, 85/8...Hammer Curls 70/8 x 3, Abs /Grip

Wednesday August 18th-I am slightly modifying this workout due to the fact I will be switching my squat day to Sundays and my deadlift lower back day to Wednesday..I have to do this in order to get spotters and helpers. That means I will also be benching heavy on Tuesday nights now, instead of Mondays. On August 29th the plan is to get up to around 850+ in the squat. 

Squat with blue band (maximum tension now) 145/5, 235/3, 325/3, 415/3, 465/2, 485/2, 505/2, 535/2...reverse bands green 685/2..pause squats 225/5 x 2, lunges 135/8 x 2 sets, reverse hypers 600/8 x 3, glute ham raise with tilt 3 sets of 12

Thursday August 19th

Speed Bench with blue bands 135/8, 185/3, 225/3, 245/3 x 6 sets, lockouts at 4 inches 405/5, 505/5, 565/3...peck dec 150/12 x 3, seated db mil press 90/10 x 3 sets, side lateral raises 25/10, 35/10, 45/10., rope extensions 90/10 x 3 , supinated extensions 40/10 x 3 sets..supinated pulldowns 150/8, 180/8, 210/8, 240/7, seated rows 270/8 x 3 sets, hammer iso rows 135/8 x 3 sets each side, no biceps today

Saturday August 21st-Too sick to train..suffered another bout of virtigo..dizzy

Sunday August 22nd-=Same as yesterday...try tomorrow

Monday August 23rd

Box Squats 145/5, 235/5, 325/5, 415/5, 505/3...I can't tell you how light it feels....only problem is I felt something pop in my hip again. It's slightly painful. I'm not sure if it's scar tissue or re-injured. I'll know this Sunday when I have to suit up for the first time. Reverse hypers 600/8 x 3 , 45 degree hyper with 5o pound weight 2 sets of 10, glute ham machine 1 set of 12

Note: I am switching my squat and lower back so thus the reason for the funky workout today. 

Tuesday August 24th

Bench without bands 135/10, 225/8, 315/6, 415/3, 455/1 with shirt 1 535/1 smoke, shirt 2 585/1 smoke, shirt 2 615/miss, shirt 3 615 no touch but easy and up...cambered bar with 2 board 315/6 x 2 sets...incline 315/6 x 2 , mil hammer press 90/8, 100/8 each arm, side lateral raises 25/8, 35/8, 45/8...pushdowns 180/8 x 3, supinated extensions 90/10 x 3 , TAte presses 2 sets of 10...Pulldowns to front 150/8, 180/8, 210/8, 240/8, bent bb rows 225/6, 275/6 x 3, bb curls 70/10, 90/10, 110/10x 2, db curls 60/10, 50/8, 40/8..done!

Wednesday August 25th

Reverse bands deadlift with blue band 245/3, 335/2, 425/2, 515/2, 605/2, 695/2, 755/2, GM's to parallel 325/5, 415/3, 465/1, 515/1, 555/1...reverse hypers 600/8 x 3 , glute ham with tilt and 10 pounds 3 sets of 10, 45 degree hyper 2 sets of 10 with 50 pounds weighted

Friday August 27th

Speed bench with blue bands 135/8, 185/5, 225/3 245/3 x 6 sets, lockouts at 4 inches 405/5, 505/5, 575/3...peck dec 170/10, 180/10 x 2 , seated db mil presss 90/10 x 3 sets, side  lateral raises 25/10, 35/8, 45/8, rope extensions 90/10 x 3, supinated extensions one arm 50/10 x 3, weststide db ext 55/8 x 2, supinated pulldowns 150/8, 180/8, 210/8, 240/8...seated rows 280/8 x 3, hammer strength one arm rows 135/8 x 3, bb curls 110/8 x 3sets, reverser curls, abs

Sunday August 29th

Squat with blue band (maximum tension) 145/5, 255/3, 345/3, 455/3, 545/2, no bands 705/3, 835/2 super easy, pause squats 245/3 x 2 sets, lunges one leg 115/8 x 2 sets, reverse hypers 600/8 x 3, glute ham with tilt and 10 pounds 3 sets of 10

For video of the 835 x 2 :    Squats are a touch high, but common with this light of weight..enjoy the crappy music in the background!

Tuesday August 31st

Bench without bands 135/8, 225/6, 315/6, 415/3, 455/1 with shirt 1 545/1, shirt 2 585/miss-misgroove, with shirt 2 585/1, with shirt 3 585/1, shirt 3 585/1, bench to 2 board with 5 inch cambered bar 315/6 x 2 sets, Incline press 315/7, 315/6, Hammer Mil press 90/8, 100/8, 115/8, side lateral raises 25/10, 35/10, 40/10, pushdowns 180/8 x 3 sets, supinated pushdowns 90/10 x 3, tate presses 2 sets of 10, pulldowns to front 150/8, 180/8, 210/8, 240/8, bent bb rows 225/7, 275/7 x 2 sets, db curls 55/10 x 3 sets, reverse curls , grip and ab work.....f.....in tired!!!

Wednesday Sep 1st

Rack Deadlifts from kneecap 245/3, 335/2, 445/2, 535/2, 625/2, 715/2, 805/2, 905/2, good enough for today...suspended GM"s with safety bar 335/3, 425/1, 515/1, 565/1, 605/miss, 605/1...no post on the rest

Friday Sept 3rd

Speed Bench-no post

Sunday Sept 5

Squat with blue band -maximum tension 145/5, 255/3, 345/3, 455/3, 545/3, 705/3, 835/2, 925/1...pause squats 265/3 x 2 sets, reverse hypers 600/8 x 3 sets, glute ham with 8 inch tilt now set of 10, 9, 8...lunges 2 sets of 7 with 135...

Tuesday Sept 7th

Heavy bench 135/10, 225/8, 315/6, 415/3, 455/1, with shirt 1 555/1, shirt 2 595/1, shirt 3 595/1, pause benches with cambered bar and 2 board 315/6 x 2 sets, incline presses 315/8 x 2 sets, hammer strength mil press 200/8, 220/8, 240/6, side laterals 25/10, 35/8, 45/8, pushdowns 180/8 x 3 sets, supinated pushdowns 90/10 x 3, tate presses 2 sets of 10, Bent barbell rows 225/8, 275/6 x 2 sets, pulldowns to front 180/8, 210/8, 240/8, Hammer Curls 70/8 x 3 sets

Thursday sept 9th

Deads off floor 245/3, 325/2, 445/2, 535/2, 625/2, 715/2, 805/ 1 1/2...just missed the second rep..had it three inches over the knee...One more heavy dead workout before the meet. 

GM's to 90 degrees..315/5, 405/3, 505/1, 600/1...reverse hypers 600/8 x 3, glute ham raise with 8 inch tilt 3 sets of 9...

Friday Sept 10

Speed bench with blue bands 135/8, 185/3, 225/3, 255/3 x 6 sets, lockouts at 4 inches 405/5, 505/3, 600/3...pec deck 170/10, 200/10 x 2 , seated db press 70/10, 90/8, 105/8, side laterals 25/8, 35/8, 45/8...rope extensions 90/8 x 3, supinated extensions 90/10 x 3,  supinated pulldowns 150/8, 180/8, 210/8, 240/7...seated rows 280/8 x 3 sets, hammer iso rows 135 per side 2 sets of 8, hammer curls 55/8 x 3, reverse bb curls 85/8 x 2, abs

Sunday Sept 12

Squat with blue bands-maximum tension 145/5, 255/3, 345/3, 455/3, 545/3, without bands 725/2 accident, supposed to do 3 here...855/2, 975/1..felt good, a little leaned over but super strong...pause squats 300/3 x 2 sets, reverse hypers 600/8 x 3 sets, glute ham with 8 inch tilt sets of 10,9, 8...lunges 115/6 x 2 sets, stiff legged deads off block 275/6 x 2 sets

Tuesday Sept 14th

Bench (no bands) 135/8, 225/6, 315/5, 415/3, 465/1, with shirt 1 565/1, shirt 2 605/miss, shirt 3 605/1 smoke but missed touching by 1 inch. , cambered bar to 2 board 2 sets of 6, incline press 315/8 x 2 sets, Hammer Mil press 180/8, 230/8 x 2 , side lateral raises 25/8, 35/8, 45/8, pushdowns 2 sets of 8, supinated extensions 2 sets of 10, Tate presses 2 sets of 10, pulldowns to front 180/8, 210/8, 240/8, bent bb rows 225/8, 275/6, 315/6..hammer curls 2 sets of 10, bb curls 2 sets of 1

Thursday Sept 16th

Stiff legged deads off 2 inch block 135/5, 225/3, 315/3, 405/3, 505/3, 605/2, Suspended GM's with Safety bar at belly button level 335/3, 425/2, 495/1, 565/1, 605/1, 625/1...Reverse Hypers 690/8 x 3 sets, Glute ham with 8 inch tilt sets of 10, 9,8...45 degree hypers with 75 pounds 2 sets of 10 very easy

Friday Sept 17th 

Speed Bench with blue bands 135/8, 185/5, 225/3, 255/3 x 6 sets, lockouts 4 inches 425/5, 525/3, 615/2,  Pec Deck 180/10, 200/10 x 2, seated db mil presses 80/10, 100/8, 110/8..side lateral raises 25/10, 35/8, 45/8, rope extensions 90/10 x 3 ; supinated extensions 100/10 x 3, Westside dB ext 55/8 x 2, Supinated Pulldowns 150/8, 180/8, 210/8, 240/10, Seated Rows 290/8 x 3 sets, Hammer Iso Rows 2 sets of 8, BB Curls 105/8, 115/8, 125/8, 135/6..Hammer curls 2 sets of 8, Seated Calf Raises 220/10 x 2 sets, abs

Sunday Sept 19 

Squat with blue bands-maximum tension 145/5, 255/3, 345/3, 455/3, 545/3, with no bands 745/3, 905/2, 1015/1...fast but not deep enough...been 5 months out of the suit and no spotters around...next week I need help spotting-Pause Squats 345/3 x 2 sets..Reverse Hypers 690/8 x 3 sets, Glute Ham raises with 8 inch tilt set of 10, 8,8...Stiff Legged Deads off platform 275/6 x 2 sets..couldn't do lunges today, I pussed out. Too tired!!

Tuesday Sept 21

Bench without bands 135/8, 225/6, 315/6, 415/3, 475/1, with Rage X double 555/couldn't even lower the bar 2 inches!!!, shirt 2 555/1, shirt 2 605/1 smoke, 625/miss by 2 inches, Cambered bar to 2 board 315/6 x 2, Incline presses 325/8 x 2, Hammer Mil Presses 230/8 x 2, Extensions Cable 130/10 x 3 (knocked weight down-tris are sore), supinated extensions 100/8 x 2, Pulldowns 150/8, 210/8, 210/8, Bent rows 225/6, 275/6, 325/6, Hammer Curls 65/8 x 3, Reverse Curls

Wednesday Sept 22

RAck Pulls from kneecap, 245/3, 335/3, 445/3, 535/2, 625/2, 715/2, 805/2, 905/2 x 3 very easy sets...no need to go any higher since my grip won't hold this anyway...Gm's Parallel 235/3, 325/3, 415/3, 505/1, 605/1...Reverse Hypers 690/8 x 3, Glute Ham with 8 inch tilt 3 sets of 10, 8, 8, 45 degree hypers with 75 pounds 2 sets of 10 easy

Friday Sept 24

Speed bench with blue bands 135/8, 185/3, 225/3, 265/3 x 6 sets, lockouts @ 4 inches 425/5, 525/3, 625/2...Pec Deck 180/10, 220/10, 230/10...Seated DB Mil Press 90/8, 100/8 x 2, No side laterals...Rope Extensions 90/10 x 3, Palms up extensions 90/10 x 3, Westside DB Ext 55/8 x 2, Pulldowns palms up 150/8, 180/8, 210/8, 240/8,..Seated Rows 290/8 x 3, Hammer Single Rows 135/8 x 2sets, BB Curls 125/8, 115/8, 115/8...Hammer curls 65/8 x 2, Abs, Seated Calf Raises 235/10 x 2..

Sunday Sept 26th

Squat with blue bands (maximum tension) 145/5, 255/3, 345/3, 455/3, 545/3, without bands 765/3, 945/1 timed out at 4 seconds..too slow..right on the money with depth, 1055/1 timed out at 5 seconds-sligthly high..probably an inch..very common with this high of weight and all the band training before this. Pause squats 455/3 x 2 , Reverse Hypers 690/8 x 3, Glute Ham with 8 inch tilt 3 sets of 10, 9, 9...Stiff legged deads off block 275/6, 325/6...tired...

Video of the 945/1 and 1055/1:      

Video of Kendrick, Agnar's son pulling 300 as a freshmen @ 160 pounds ( my training partner)                                            

Tuesday Sept 28

Heavy bench night 135/8, 225/6, 315/6, 415/3, 485/1..with shirt 1 585/1, shirt 2 625/1 smoke, 645/1....pr I'm just starting to learn the belly bench :)...cambered bar with 2 board 325/6 x 2 , incline press 325/6 x 2 , Hammer mil press 230/8 x 2, side laterals 35/8 x 2, pushdowns (backed off0 150/8 x 3, supinated extensions 90/8 x2, pulldowns to front 180/8, 210/8, 250/8...bb bent rows 225/8, 275/6, 325/6...hammer curls light 50/8 x 3, reverse bb curls, abs

Wednesday Sept 29

Deadlifts off floor 245/3, 325/3, 445/2, 535/1, 625/1, 715/1, 805/1 fast and easy, 840/1...no suit, no briefs...strap and belt only....GM's 325/3, 415/3, 505/1, 605/1...had to cut down these sets because the pain is setting in my arms from squatting....reverse hypers 690/8 x 3, glute ham raise with 8 inch tilt sets of 10,9,9 and 45 degree hypers with 75 pounds 2 sets of 10..

Friday October 1st

Speed bench with blue bands 135/8, 185/3, 225/3, 265/3 x 6 , 4 inch lockouts 405/5, 405/5, 405/10....pec deck 150/10 x 3, tri extensions 170/8 x 3, supinated extensions 90/8 x 3...Seated DB Mil press 90/8 x 3 sets, side lateral raises 35/8, 45/8...pulldowns with palms up 180/8, 210/8, 240/8, seated rows 250/8 x3, hammer strength rows 135/8 x 2 each side, bb curls 125/8, 115/8, 105/8, 85/8...db curls 50/8 x 3, seated calf raises 230/10 x 2

Sunday October 3rd

Squat with loose blue bands 145/5, 235/3, 325/3, 415/3, 505/3 x 3 sets, pause squats 505/2 x 2 sets...reverse hypers 690/8 x 3sets, glute ham raises with 8 inch tilt 3 sets of 10, stiff legged deads 315/6 x 2 

Monday Oct 4th

Bench 135/8, 225/6, 315/5, 425/3, 475/1, with shirt 1 585/1 done, cambered bar with 2 board 315/6, 335/6..incline press 315/6, 335/6, hammer mil press 135/8 x 2 each arm.extensions on cable 150/8 x 3, palms up extensions 90/8 x 3, bent bb rows 225/6, 275/6, 325/6, pulldowns to front 180/10, 210/8 x 2, hammer curls light 50/8 x 3, reverse curls

Tuesday Oct 5th

Leg Press 350/10 x 4sets, reverse hyper 690/8 x 3, glute ham raises 3 sets of 10 with no tilt, band pull thru's with blue 2 sets of 10

That's the end of posted training. I leave this weekend for Atlanta. With much hesitation, I am announcing this meet, along with the WPC World's meet in Fresno to be my last two meets. I am retiring.

I never see things like this as permanent because the sport won't ever go away, but I need to spend more time with my family and walk away from something I love to hold on to something I love more. 

I anticipate years down the road I'll make a laugher of a comeback, but will because it's in my blood. I'll always be involved in the sport because I love it. I will now concentrate on my family and my business. 

I can't tell you how emotional that last pull will be on Oct 18th in Fresno. I think the flight home will be very quiet. But as I return home and pick up my kids and see my wife, my new life will begin. It is time. 

To those of you who actually take the time to read this workout diary, I thank you and wish you the best in your life and in your lifting. 

I'll retire with this quote:

"He is no fool who gives up what he cannot keep to gain something he can't afford to lose."

 TRAINING FOR THE WEST COAST OPEN AND REHAB 2004

 TRAINING FOR THE WPO super finals, arnold classic, march 6, 2004

TRAINING FOR THE WPO FINALS IN ATLANTA, NOV 9 AND WPC WORLDS