Scott Shetler

Mass is a function of high volume training - you need volume, that's why training methods like the 10x10 program (Charles Poliquin has coined it "German Volume Training") are so popular. Heavy compound movements done for lower reps do not build muscle mass. If they did there would be no light and middle weight divisions in Olympic lifting or powerlifting!

Thanks MF! I'm just chalking the back twinge up to "getting older"! LOL!

Friday, 8/30/13 dynamic warm-ups, joint mobility 1. 2-arm kb swing: 24kg x 15 2. jump rope x 50 3. Indian club swings - 2 drills x 10 ea. 4. Circuit 3x (the 2 kettlebells I used were 16kg ea.): BW squat x 10 chins x 5 push-up on kettlebell handles x 5 renegade row x 5ea. squat thrust + KB deadlift x 5 clean & press x 5 2-kb swing x 5 *no rest between exercises, about 60-90 seconds between each circuit 5. kettlebell snatch: 16kg x 30 ea. hand 6. 2-arm kb swing: 24kg x 15 7. jump rope x 50 8. Indian club swings - 2 drills x 10 ea. 9. Medicine ball abs: 3 drills x 10 reps / 3 sets *Notes - today was the last day of this week’s de-load. The back is feeling pretty good, a little twingy but I have a couple days of rest this weekend. Back to long cycle, squats, deadlifts, and presses next week!

Thursday, 8/29/13 dynamic warm-ups, light calisthenics, Indian club swinging 1. 2-arm kettlebell swing: 16kg x 10 / 3 2a. 2-kb sumo deadlift: 24kg’s x 5 / 3 2b. alternating kb press: 16kg x 5+5 2c. chins: bw x 6 / 3 3. 2-arm swing: 24kg x 15 4. kb snatch: 16kg x 30+30 5. 2-arm swing: 24kg x 15 6. med ball circuit: 3 drills x 10 ea. / 3 sets

Email me at [email protected]! I'd love to discuss having you contribute!

When you say "a barbell" and kettlebells - are you referring to a barbell only - or do you have a bench and/or squat rack? If all you have are a barbell, pull up bar and kettlebells you could do some great workouts - keep in mind, if you want to build mass higher volume is the key (in addition to the proper calories). I'd so something like this: Monday 1. deadlift: work up to a heavy set of 3-5 reps; then do 5x10 w/ 60% of your heaviest set 2. lunges: 3-5 x 6-10 ea. leg 3. kettlebell swings or clean: 100 total reps (however many sets it takes - could be 5x20, 4x25, etc.) 4. abs - your choice - 5x10-20 Tuesday 1a. double kettlebell clean & press: 5x10 1b. pull-ups: 5x10 2a. kettlebell overhead triceps extension: 3-4 x 10-15 2b. barbell curl: 3-4 x 10-15 3. kettlebell snatch: 50 total reps per arm (however many sets it takes) Thursday 1. double kettlebell front squat: 5x10 2. Romanian deadlift w/ barbell: 5x10 3. kettlebell swings or cleans: 100 total reps 4. abs - your choice - 5x10-20 Friday 1a. push-ups: 5x10-20 1b. 1-arm row w/ kettlebell or bent over barbell row: 5x10-20 2a. barbell triceps extension: 5x10 2b. barbell curl: 5x10 3. kettlebell snatch: 50 total reps per arm (however many sets it takes)

Training this week so far... Wednesday 8/28/13 *Notes: back is feeling much looser today, still plan to de-load through the rest of the week. Maybe some lighter long cycle work tomorrow and some light squats and deadlifts, and a light upper body workout on Friday. Lisa and I went biking at the Suwanee Greenway Trail for 60:00 after Taiji class today. Taiji has been great, I’ve been reviewing the Chen-style short form with my teacher. Tuesday 8/27/13 *Notes: Back is still a little jacked up today. I think pushing 4 days of long cycle and deadlifting might be a little too ambitious. I’m going back to a balanced upper / lower split: M-lower body work & long cycle; Tu-upper body work & conditioning; Th-lower body work & long cycle; F-upper body work & conditioning. dynamic warm-ups, light calisthenics, Indian club swinging 1a. bench press: 5x6-15 1b. TRX row: 5x8-15 2a. pushdown: 3x15 2b. db curl: 3x10 2c. laterals: 3x10 3. light kb snatch: 12kg x 45+45 / 5:00 *finished with Indian club swinging Monday 8/26/13 *Notes: I woke up today and my low back was all knotted up. Since this week was a scheduled de-load anyway I backed way off today. Just did some light kettlebell work and mobility stuff. Still hitting my Taiji class on M/W/F and practicing Taiji and Qigong daily. dynamic warm-ups, light calisthenics, Indian club swinging 1. 2-arm kettlebell swing: 16kg x 10 / 3 2a. 2-kb sumo deadlift: 24kg’s x 10 / 3 2b. alternating kb press: 16kg x 10+10, 8+8, 6+6 2c. chins: bw x 6 / 3 3. kb snatch: 16kg x 30+30 4. McGill’s “big 3” - bird dogs, side bridge, curl up x 2 sets each *finished with more Indian club swinging

Friday 8/23/13 dynamic warm-ups and calisthenics, light double kb work 1. long cycle: 24kg x 6,6,6 (18/3:00) 16kg x 9,9,10 (28/3:00) 2a. lat pulldown: 90x15 / 3 2b. swiss bar standing press: 65x10 / 3 3a. pushdown: 50x15 / 3 3b. bent over laterals: 15x12 / 3 4. 2-kb swings super-setted w/ 1:00 of stationary bike recovery - 16kg bells x 25 / 20 / 15 / 10 / 5 - finished with 2:00 on the bike. Been going to the Shaolin Institute every M/W/F for my Taiji class, my Shifu has been working on the Chen style long form with me and brushing up on some of my Yang style short form. In addition I'm still practicing qi gong and taiji daily on my own.

Richard is a freak! His structure is very similar to legendary powerlifter, Lamar Gant!

Congrats!! I hope it works out!!

Thanks guys! Sorry for not updating lately - I've been pretty busy with work and some projects. Qigong and Taiji... Qigong is energy work (qi - energy; gong - work -- pronounced chee-gong) it is essentially coordinating your breathing with movement for the purposes of calming your mind (almost a form of moving meditation), relaxing, and circulating your energy throughout your body. There are many different focuses with qigong, some use it to enhance martial arts abilities, some use it strictly for health purposes, etc. Taiji (short for Taijiquan - and pronounced tie-chee-chew-on) is actually a form of martial arts-considered an internal martial art (think of karate or kung fu as external), there are about 5 styles of which the Yang style is the most popular (think old people in the park practicing a synchronized movement form in super slow motion) and Chen style is the oldest form of Taiji, it combines both slow movements and fast powerful movements to display the power you are building. Taiji movements are based on combative techniques, but the intent is to cultivate and circulate energy. Basically you can't have Taiji without Qigong, but you can practice qigong without taiji. Typically the goal with qigong and taiji practice is health and longevity. Here's my training log update from this week, switching gears with the strength and conditioning work. Bringing the focus back to the sport of kettlebell lifting and would like to specialize the deadlift for a while. I have a couple competition monkeys I want to get off my back before I totally retire! Goals: deadlift - 500; long cycle - 24kg x 55 Current Best Lifts: 1. Long Cycle: 24kgx37 (10:00) @ March 2009 Arnold (90kg+ class); 20kgx67 (10:00) @ April 2013 Punch Sarasota (85kg class); 16kgx82 @ August 2013 International Friendship Meet (185 lbs.) 2. Deadlift: 463 @ 2006 APF GA State Meet (220 lb class) Thursday 8/22/13 bw - 184.5 lbs dynamic warm-ups (cals, mobility), reverse hypers & lat pulldowns x 3 sets 1. deadlift: 135x5, 155x3; 190x5, 215x3, 240x1; add suit - 275x1, 295x1, 315x1, 365x1 2. long cycle: 16kg x 8,8,8,8,8 (40/5:00) 3a. seated row: 90x15 / 3 3b. reverse hyper: 70x10 / 3 3c. ab bench: 25x20 / 3 *extra stretching with the 7pm class *Notes - so I’ve decided to get back into doing some competitions and I’ve decided to focus on kettlebell long cycle and the deadlift (powerlifting competitions allow deadlift specialist - raising my bench while pushing long cycle is a shoulder f&%$er upper and my main goal has been to get that 500 lb. deadlift monkey off my back - and at 181-185 would be even more awesome!) 55 reps in the 24kg long cycle is AKA rank 1 @ 85kg class (plan to stay 180-185). Starting next week this is the weekly micro-cycle plan: Monday: dynamic effort deadlifts (with chains or bands); long cycle (5-7:00 set w/ 16’s or 20’s); squat work (partials, jumping, etc.); posterior chain & abs Tuesday: long cycle (higher volume sets working with 24’s & 16’s mainly); heavy 1-arm jerk or lockout strength/strength-endurance work; lat balance work; running Thursday: max effort deadlift work; long cycle (5-7:00 set w/ 16’s or 20’s); deadlift supplementary work (rack pulls, deficit deadlifts, reverse band, etc.); posterior chain & abs Friday: long cycle (higher volume sets working with 24’s & 16’s mainly); heavy 1-arm jerk or lockout strength/strength-endurance work; lat balance work; running Tuesday 8/20/13 dynamic warm-ups (cals, mobility, club swinging, light long cycle sets) 1. long cycle: 16kg x 8,8,8,8,8 (40/5:00) 2a. chins: x 22 reps 2b. 1-arm jerk: 28kg x 6+6 / 2 3. running x 20:00 *extra ab circuit with the 7pm class x 3 rounds Monday 8/19/13 dynamic warm-ups (cals, mobility, club swinging, light long cycle sets) 1. long cycle: 24kg x 5,5,5,5 (20/4:00) 16kg x 8,8,8 (24/3:00) 2. squat: barx10, 95x5, 115x5; 145x5, 170x3, 190x1 3a. pulldown abs (front-side): 50x15-10 / 3 3b. GHR: 3x10

I have trained quite a few people online. It's not the main focus of my business model, but it have been a nice supplement. I do all the programming through google docs and I offer two options - 1. program design 2. program design + video analysis (if they want their specific lifts analyzed). It definitely helps if the individuals have had some type of experience prior as technique is usually the biggest issue when working with people online. Most of the time people who hire an online trainer or coach have a pretty good technique background and are just looking for programming, periodization and such. I've worked with a lot of kettlebell sport athletes, MMA and jiu jitsu athletes, football players, and powerlifters, and have had a few "general fitness' clients online. One thing I've done is archived some exercise technique instruction videos on youtube and on my website to help with the instruction of more technical lifts. Feel free to email me personally if you have any specific questions. I do have a friend who does mostly nutrition programming, but does some fitness programming and he works exclusively online, and does well.

I am looking for other trainers, health & fitness professionals, and athletes who follow a plant-based nutrition program, to contribute to a project I am working on as a fundraiser for an animals rights organization. I am putting together a book about how it is possible for athletes, and health and fitness enthusiasts to thrive on a plant-based diet, and am seeking article contributions from other plant-based athletes and health & fitness professionals. 100% of the sales from the book will be donated to Mercy for Animals, a 501©(3) non-profit animal rights organization that is focused on promoting a vegetarian diet. If you are interested in possibly contributing to this project please PM me for details. Thanks!

Well now, after mentioning Cousens, I think you might just be kidding around. He claims to be a homeopath and "reiki master," and I'm not aware of him providing any actual evidence that he can get diabetics off insulin outside of the Simply Raw documentary, which is, frankly, a mess (http://www.sciencebasedmedicine.org/simply-raw-making-overcooked-claims-about-raw-food-diets/). He can make all the claims he wants, but until he provides actual evidence, they're meaningless. As for Esselstyn, that's correct, not enough studies. In fact, Esselstyn goes beyond simple lack of evidence into the realm of dishonesty, brushing over the fact that in his research he puts his subjects on statins, instead claiming all the effects -- which are dubious anyway -- are due to diet. And yes, his work is uncontrolled. (http://www.ncbi.nlm.nih.gov/pubmed/7500065) I'm not saying that diet can't have dramatic effects on health. Of course it can. Depending on the person and diet, it can reduce the need for medications, including insulin. It can certainly reduce the risk and severity of heart disease. However, truly drastic changes are rare, and the same diet isn't going to work for everyone. Raw foods aren't a panacea. This is why we do the research and collect actual evidence. Otherwise we'd have a thousand different ineffective treatments for every ailment. Wow - I wasn't aware. Thanks!!!

Hi Scott, Sorry i know this post was to Redsox, but i watched the video myself.. The individual Danny Daltan, indeed is in decent shape for a man of he's age, he doesn't overtraining which is also a good. (i know you mentioned this) but it disputes me when he talks about how over a 2 year period he lost a considerable amount of weight (including healthy weight) switching to a raw food diet, to the point were his family were becoming concerned for his well being, he states himself, he couldn't even look at himself in the mirror it got that ugly, a registered dietitian would called that an eating disorder. He states that this was due to his body detoxifying, i would disagree with that, whether he realizes it or not, modern man's/homo sapiens digestive system has not evolved to have the capacity to digest huge quantities of raw foods, It shows this in the video i posted in early in this thread. Now, he has rebuilt hes body, and looks like hes in good shape, i suspect his body has possibly began to adapt to this extreme change of lifestyle, but imo, the average trainee / person does not need to put the body through such an ordeal to become healthier. I must point out, i am not against having some raw foods in one's diet, its perfectly healthy, but there are also plenty of perfectly good healthy nutritious food's, raw foodist's are missing out on simply because those food's need to be cooked. I fear there's more to it than just cooking food for the raw foodist, many off them talk about being "at one with nature" or "more spiritual", i have no issues with this, whatever makes them happy, they're doing me no harm, but i wont mistake what their saying as real information. Rob, I certainly respect what you're saying but disagree with your comment that it's not "real" information. There are plenty of people out there aside from Danny who not only follow but thrive on a raw vegan diet and there are numerous cases where people have successfully overcome chronic disease due to this way of eating. Certainly it isn't the only way, but to say it's not real is false as people do it daily. Perhaps it doesn't line up with your personal beliefs yes, but to say it isn't real information is a stretch. Plenty of people consume large amounts of raw food on a daily basis and seem to process and digest it just fine. I know many people don't have the same success - I think due to individual's own unique biochemistry would have a greater affect on how they process foods whether they be cooked or raw. Oh, and registered dietitians? Considering some still recommend the classic "food pyramid" I'll try not to mistake what they all say as "real information" either! Please don't take this post as argumentative, just sharing my thoughts on the topic! Best, Scott Not a all mate, no worries:) Sorry Scott, i should have been more specific when i said "real info", i'm not talking about the raw food diet itself, i'm talking about when raw foodist being talking about being "more spiritual", and being "at one with nature" from following such an eating plan. Indeed there are scientist and raw foodist's who will disagree with my opinion, and visa versa, which is fine, however some of the points i made are not subjective. As to how some individuals digestive system can tolerate such eating habits is beyond me, just as how my grandfather was able to smoke 20-30 cigarettes a day from the age of 15 to the age of 98 and not get cancer or have a stroke or heart attack..lol Best Rob I don't think food choices make you more spiritual, but I do think the majority of people I meet who follow a plant based diet-raw or not-tend to have a deeper connection to the environment and all living things. As far as food making you spiritual, hell in Alan Watt's book "The Way of Zen" he states that on the eve of the Buddha's enlightenment he "gave up, he relaxed his ascetic diet and simply ate some nourishing food." LOL

"Due to" is your problem there. There's no evidence it was "due to" this way of eating. They have a belief, maybe, but it's based on correlation, not evidence. It's "real" information, but it's anecdotal and uncontrolled, so it's not worth much. I think it's pretty well accepted that people can live fine on a raw vegan diet, sure. It's just when other claims come in that things get sketchy. Curing diseases, "detoxifying," etc. Humans, nearly all of us, are incredibly stupid when it comes to correlation and confirmation bias. That's a bunch of BS-look at the work of Dr Gabriel Cousens and what he's done with diabetics using a raw food diet. He was an MD who became a naturopathic physician when he realized prescribing meds wasn't curing diabetes. Now he regularly gets diabetics off their meds and blood sugar in the normal range through a raw food approach. But then again it could be "due to" the weather in the SW USA where his center is located.... Using a predominately raw diet with a heavy emphasis on juicing comes from Dr. Gerson and his years of work and research with his patients. How about Dr. Esselstyne using a plant based diet to reverse disease in his cardiac patients? Not enough double blind placebo controlled peer reviewed studies there for you there either?

This week's training 8/5/13 1. kettlebell long cycle: 12kg x 20/2:00, 16kg x 17/2:00, 20kg x 8/1:00, 24kg x 12/2:00 2. squat: 145x3, 160x3, 180x3 3a. GHR: 3x10 3b. pulldown abs: 3x15 8/6/13 1. bench press: 105x3, 115x3, 130x8 (super-setted band pullaparts x 10 reps per set of bench) 2a. incline bench: 65x10, 80x8, 95x6, 105x6 2b. lat pulldown: 4x10-15 3a. db curl: 4x6-12 3b. db lateral raise: 4x8 4. kettlebell snatch: 16kg x 35+35 / 5:00 *running: 20:00 of alternating walk / run intervals 8/8/13 1. kettlebell long cycle: 24kg x 15 / 3:00, 16kg x 24 / 3:00 2. deadlift: 180x3, 200x3, 225x3 3a. barbell row: 135x8 / 3 3b. reverse hyper: 3x10 4. reverse sit-up: 3x12 8/9/13 1. press: 65x3, 75x3, 85x8 (super-setted w/ chins x 3 reps for set for 18 total reps) 2a. close grip bench press: 95x8 / 3 2b. seated row: 4x10-15 3a. pushdowns: 4x12 3b. curls: 4x8 3c. laterals: 4x8 *Qigong and Taiji practice daily.

redsoxjss, I share your interest in the raw food approach. Actually right now I consume what many refer to as a "high raw" approach to nutrition. It's roughly 75% raw vegan, 20% cooked vegan, and 5% "free" foods which I do my best to keep plant-based as well. Eating out is the biggest issue for me, although I live in Atlanta and we have a few great vegan restaurants and even a couple that cater to raw vegan dishes. Also, a couple times a year I will go on 100% raw spurts and never have any issues. My energy is always good and I certainly haven't atrophied. There is a gentleman named Danny Dalton who is featured in a documentary on raw vegan bodybuilders - in fact there is a 10:00 clip available on YouTube if you search "Danny Dalton raw vegan muscle". He is in his 50's, and is very lean and muscular. I began following him on Facebook and purchased his e-book, essentially he eats 1 sometimes 2 meals a day, totally raw, 1/3 greens, 1/3 other vegetables and fruit, and 1/3 nuts and seeds. He claims initially when you eat totally raw the body detoxifies and you lose a lot of weight and with it some muscle, but he said he was able to rebuild muscle and stay lean following a raw approach. There are some others profiled on the documentary as well and is worth looking into if you are interested in the totally raw approach. It can certainly be done if that's the route you want to go, just look to those who currently do it for guidance. Good luck to you! Scott Hi Scott, Sorry i know this post was to Redsox, but i watched the video myself.. The individual Danny Daltan, indeed is in decent shape for a man of he's age, he doesn't overtraining which is also a good. (i know you mentioned this) but it disputes me when he talks about how over a 2 year period he lost a considerable amount of weight (including healthy weight) switching to a raw food diet, to the point were his family were becoming concerned for his well being, he states himself, he couldn't even look at himself in the mirror it got that ugly, a registered dietitian would called that an eating disorder. He states that this was due to his body detoxifying, i would disagree with that, whether he realizes it or not, modern man's/homo sapiens digestive system has not evolved to have the capacity to digest huge quantities of raw foods, It shows this in the video i posted in early in this thread. Now, he has rebuilt hes body, and looks like hes in good shape, i suspect his body has possibly began to adapt to this extreme change of lifestyle, but imo, the average trainee / person does not need to put the body through such an ordeal to become healthier. I must point out, i am not against having some raw foods in one's diet, its perfectly healthy, but there are also plenty of perfectly good healthy nutritious food's, raw foodist's are missing out on simply because those food's need to be cooked. I fear there's more to it than just cooking food for the raw foodist, many off them talk about being "at one with nature" or "more spiritual", i have no issues with this, whatever makes them happy, they're doing me no harm, but i wont mistake what their saying as real information. Rob, I certainly respect what you're saying but disagree with your comment that it's not "real" information. There are plenty of people out there aside from Danny who not only follow but thrive on a raw vegan diet and there are numerous cases where people have successfully overcome chronic disease due to this way of eating. Certainly it isn't the only way, but to say it's not real is false as people do it daily. Perhaps it doesn't line up with your personal beliefs yes, but to say it isn't real information is a stretch. Plenty of people consume large amounts of raw food on a daily basis and seem to process and digest it just fine. I know many people don't have the same success - I think due to individual's own unique biochemistry would have a greater affect on how they process foods whether they be cooked or raw. Oh, and registered dietitians? Considering some still recommend the classic "food pyramid" I'll try not to mistake what they all say as "real information" either! Please don't take this post as argumentative, just sharing my thoughts on the topic! Best, Scott

A training program should be designed with your goal(s) in mind. What is it you are training for? A race? Bodybuilding? Powerlifting? Olympic lifting? Martial Arts? Etc. Once you have a goal defined, specificity always rules. If it is a sport, sport practice is more important, strength training and conditioning is general preparation at that point. If your goal is to do the Spartan race I'd say first get your running and energy systems work (aerobic, anaerobic-lactic and anaerobic-alactic) in check, make sure you develop the specific skills needed for whatever obstacles are included in the race, then fill in the gaps with any strength / stretching / mobility / etc. You need to determine what your weaknesses and strengths are, current level of prep, etc. in order to design the right program for YOU. Cookie cutter programs won't cut it. If you aren't confident in program design, then look to the best people in the sport or discipline you plan to compete in, find commonalities in their preparation programs and do the best you can building your own. Good luck!

redsoxjss, I share your interest in the raw food approach. Actually right now I consume what many refer to as a "high raw" approach to nutrition. It's roughly 75% raw vegan, 20% cooked vegan, and 5% "free" foods which I do my best to keep plant-based as well. Eating out is the biggest issue for me, although I live in Atlanta and we have a few great vegan restaurants and even a couple that cater to raw vegan dishes. Also, a couple times a year I will go on 100% raw spurts and never have any issues. My energy is always good and I certainly haven't atrophied. There is a gentleman named Danny Dalton who is featured in a documentary on raw vegan bodybuilders - in fact there is a 10:00 clip available on YouTube if you search "Danny Dalton raw vegan muscle". He is in his 50's, and is very lean and muscular. I began following him on Facebook and purchased his e-book, essentially he eats 1 sometimes 2 meals a day, totally raw, 1/3 greens, 1/3 other vegetables and fruit, and 1/3 nuts and seeds. He claims initially when you eat totally raw the body detoxifies and you lose a lot of weight and with it some muscle, but he said he was able to rebuild muscle and stay lean following a raw approach. There are some others profiled on the documentary as well and is worth looking into if you are interested in the totally raw approach. It can certainly be done if that's the route you want to go, just look to those who currently do it for guidance. Good luck to you! Scott

Wow - you're dating yourself man! I'm glad to see I'm not the only one on here who bought, used, and even knows about Cybergenics 3000! Did you every try their Phase-1 6 week kit or their total bodybuilding kit?!?! I never got jacked, but I had awesome bright yellow-green pee for a while! Haha! -Scott

Got back to Atlanta this past weekend after 10 days of travelling through PA. Back to the home gym and Taiji class! Monday, 7/22/13 I had Taiji class at the Shaolin Institute in the morning, we focused on qigong and taiji push hands, then did my strength training in the afternoon. 1. squat: 145x5, 160x3, 180x6 2. 2-kb long cycle (clean & jerk): wave 1 - 16kg x 9/1:00, 20kg x 8/1:00, 24kg x 7/1:00; wave 2 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 7/1:00; wave 3 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 6/1:00 3a. GHR: 3x8 3b. weighted ab bench: 3x15 Tuesday, 7/23/13 Started the morning off with lots of qigong, taiji and meditation... 1. bench press: 105x5, 120x3, 135x6 (super-setted band pull-aparts for 10-12 with every set of bench) 2a. lat pulldown: 4x12-15 2b. incline dumbbell bench: 3x15 3a. pushdown: 3x15 3b. dumbbell curl: 3x10 3c. lateral raise: 3x10 4. kettlebell snatch: 16kg x 40+40 / 5:00 Done! Feels good to be back!!

Sunwarrior, Great information - I might experiment with this when I start a heavier training cycle later in the year. Thanks!

Got to train twice this week at my favorite gym when travelling to visit Lisa's family - Webb's World of Fitness in Penn Hills. This is a great gym, typical old school bodybuilding type of place. Two big power racks, tons of free weights and Hammer Strength, and chalk marks on the bars. BOOM! Wednesday, 7/17/13 - Lower Body 1. squat: 125x5, 140x5, 160x10 2. deadlift: 155x5, 185x5, 205x5 3a. 45 degree back raise: 4x10-15 3b. calves: 4x15 3c. pulldown abs: 4x20 Thursday, 7/18/13 - Upper Body 1. bench press: 95x5, 105x5, 125x10 2a. press: 55x5, 65x5, 75x10 2b. chins: 25 reps 3. Hammer Strength row: 90x15, 140x12, 160x10 / 2 sets 4a. lateral raise: 4x10-15 4b. DB curl: 4x8-15 5a. face pulls: 3x15-20 5b. pushdown: 3x20-50 Hitting the PGH Casino today, then back on the road to the ATL!

Today's training... Monday, 7/15/13: still in State College, PA training at hotel fitness center Full body circuit training: 1a. goblet squat: 4x10 1b. incline DB bench press: 4x10 1c. 45 degree back raise: 4x10 1d. lat pulldown: 4x10 2a. lateral raise: 3x12 2b. pushdown: 3x15 2c. DB curl: 3x10 2d. reverse sit-up: 3x12 Hopefully back to a real gym by Wednesday!