Change of pace is always nice. Nothing reminds me how to push myself better than to workout in a different environs with a buddy.
The Fort Rouge Liesure Centre Kicks ass. A civic run facility that has improved significantly since the last time I trained there (like 5 years ago). Good equipment, clean, lots of mirrors, tunes and not that busy for a Thursday morning. All the elements of a good gym for everybody's favorite Outlaw.
So when my security / bouncing / drinking buddy Scott Twitter-dared me to join him this morning for a workout, well clearly this was just what the doctor ordered.
Hit it stupid hard, incredibly short breaks between sets. In and out of the weight pit in under an hour, feeling completely blasted. Making me look forward to a day of cardio / yoga (coin prepped for flipping) tomorrow to give the muscles a chance to grow and recover.
Bike Warm-Up - 10 mins
Seated Military Press - Pyramid Weights - 15 + 10 + 8 + 11
Seated Lateral Raise - 4 x 15
45lb-plate Front Raise - 3 x FAIL
Rotator Cuff Cable Extension - 3 x FAIL - NO REST
Rotator Cuff Cable Fly - 3 x FAIL - NO REST
Upright Row - 3 x FAIL
V-Bar Cable Tricep Extension - 3 x 10
Rev Grip Tricep Extension (Pause Reps) - 3 x FAIL
Rope Extension - 3 x FAIL
Great, great, great pump and workout.
Scott - we're hitting this up again soon. Hopefully the eye candy'll be back as well!
ALSO -Tonight's PCW event SEASONS BEATINGS has been postponed until Dec. 15th. One more week to get in "Outlaw Shape" and prepare some skinny boys for the ass-whupping they are about to receive!
AK
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The Fort Rouge Liesure Centre Kicks ass. A civic run facility that has improved significantly since the last time I trained there (like 5 years ago). Good equipment, clean, lots of mirrors, tunes and not that busy for a Thursday morning. All the elements of a good gym for everybody's favorite Outlaw.
So when my security / bouncing / drinking buddy Scott Twitter-dared me to join him this morning for a workout, well clearly this was just what the doctor ordered.
Hit it stupid hard, incredibly short breaks between sets. In and out of the weight pit in under an hour, feeling completely blasted. Making me look forward to a day of cardio / yoga (coin prepped for flipping) tomorrow to give the muscles a chance to grow and recover.
Bike Warm-Up - 10 mins
Seated Military Press - Pyramid Weights - 15 + 10 + 8 + 11
Seated Lateral Raise - 4 x 15
45lb-plate Front Raise - 3 x FAIL
Rotator Cuff Cable Extension - 3 x FAIL - NO REST
Rotator Cuff Cable Fly - 3 x FAIL - NO REST
Upright Row - 3 x FAIL
V-Bar Cable Tricep Extension - 3 x 10
Rev Grip Tricep Extension (Pause Reps) - 3 x FAIL
Rope Extension - 3 x FAIL
Great, great, great pump and workout.
Scott - we're hitting this up again soon. Hopefully the eye candy'll be back as well!
ALSO -Tonight's PCW event SEASONS BEATINGS has been postponed until Dec. 15th. One more week to get in "Outlaw Shape" and prepare some skinny boys for the ass-whupping they are about to receive!
AK
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