Monday 12/24/07 – Training in PA

Wasn’t planning on doing much while we were in Pittsburgh for the holidays, but I did get to the gym and did a pretty decent workout.  Found a pretty good place near my in-laws called Webbs World of Fitness.  Two nice power racks and plenty of free weights.  Lots of cheesy people 1/4 squatting and killing the smith machine.  Loved the dude who sprinted to get to the only available rack before me (the other was occupied by a U of Pitt student who was killing the 1/4 squats).  Anyway this cat that “needed” the other rack was doing modified t-bar rows with a bar anchored by a dumbbell.  What a dumbass.  Cause’ they couldn’t be done elsewhere?  The thing that killed me was there was an actual t-bar row station not even being used 2 feet away from the racks.  Unbelievable.   I waited almost 15 minutes til a rack opened up then hogged it myself with the following:

1. 45 degree back raise – 2×10

2. squat – 95×5, 135×3, 185×3, 225×3, 275×1

3. good morning – 135×5, 185×3x2

4. bench press – 95×5, 135×5, 185×3, 155×5x2

5. deadlift (sumo) – 135×3, 225×1, 275×1, 315×1

6. lat pulldown – 3×10, 8, 6

7. seated row – 2×10

8. pushdown – 4×15, 12, 10, 15

9. pulldown abs – 4×15

10. 45 degree back raise – 3×10, 8, 6

That’s all.  Time for some Italian Christmas Eve dinner!  Back to ATL and training on Thursday.