New Workout Plan Devised, Today's Review

Feelign really strong today. Food was good and on plan (more or less, 1/2 thin crust tuscan chicken pizza with a protein shake and handful of pistachios while watching the Jets game notwithstanding) and a killer shoulder, tricep and cardio routine.

I felt very lost getting into the gym tonight though. After deciding that I needed to make another change, but nothing too drastic given that I was enjoying the circuits and the high intensity / short rest breaks system I went back to the Online Fitness Bible and promptly just got overwhelmed by the glut of information provided.

Seriously, there's almost too much info there to sift through.

All I knew once I got into the gym today was that I was just gonna guage how I felt and take it from there.

Here's what I felt like:

5 minute Joint Warmup and static stretch
Overhead Dumbbell Press - 2 x 12 (40lb); 6 (70 lb) + 9 (60) + 12 (50)
Bentover Dumbbell Delt Raise - 4 x 10 (50 lb)
Dumbbell Shrugs - 3 x 15 (80 lb) - Thumbless Grip
Standing Side Lateral Raise - 12 + 12 + 10 + 9 (25 lb)
Wide Grip Tricep Pressdown - 12 ("170")
1 Arm Cable Extension - Fail ("50")
            Triceps Superset 3x
Treadmill Intervals - 20 mins (avg HR 121)

I felt so pumped after the weight training on this run. Made sure to limit my rest time between sets to 10 deep breaths and 90 seconds between exercises. Bascially just long enough to get my HR back under control and then going right away again. VERY satisfying.

And as I was going through this, I figured out how I plan to do my training split for the next few weeks. Something like:

4 Days On, 1 Day Off :

Back ; 4 -5 exercises, totalling 15 sets
Chest ; 4 -5 exercises, totalling 15 sets
Legs & BiCeps; 12 Sets for Legs, 2 for BiCeps (Superset)
Shoulders & Triceps ; See Above for an example

Each day with one Major Dropset and then high volume reps. Add in Core Training on Chest / Back Days (one exercise to failure) and 20 mins of Interval Training Cardio.

I like it. Keeping it vague but with a plan allows me to feel motivated to challenge myself with how my body feels and not feelign regimented.

What do YOU think? Comments / thoughts welcome below or via email.

Have a great weekend all, and thnaks for reading1

AK

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Sleep is Good, Costco Gets Expensive, Needing More Circuit Variety

Oh sleep.

You have long been my nemesis. How often my body craves you only to have me deny it. Much like the women in my life. To offer that which you so wantonly desire only to snatch it away (giggity) when you are but a mere fingertip away.

So yeah. I got some sleep today. A whole 8 hours.

It. Was. Glorious.

Man, if I can get more of that I might actually start to feel better on a regular basis. Who'd a thunk it?

#Sarcasm

***********

Oh Costco; How I love your dusty walkways. Your incredible miscellany of goods and / or services. Your incredible prices on bulk items - both good for me and less than good for me.

Many a person has asked "who needs to have a freezer stocked full of broccoli, chicken fruits in such mass quantities." I have that answer, and that answer is the "Outlaw" Adam Knight.

I have been a Costco member for just over one month and have already spent my mortgage on goods. They were out of kitchen sinks, so I settled on a deep freeze - which is just as well, otherwise all of my chicken would've gone bad by now. But that's not the point.

Thank you Costco. I don't know how I spent ricockulous amounts of money before you came into my life.

**********

While I have immensely enjoyed returning to this older workout routine involving dropsets / circuits / high volume intensity reps - I am already bored.

Today is my training day off so after I post this blog (and social media pimp it out like the dirty girl it is) I will be scouring the Interwebs via the multitude of tubes and vessels in search of new ideas and routines to try and implement. With that said; if you have any suggestions, weblinks, ideas or good pics you'd like to share - please post them in the comments below.

Here was yesterday:

5 Mins X-Trainer Warmup
Wide Grip Pulldown - 10 ("200") + 12 ("150")
Incline Dumbbell Press - 8 (80 lb) + 10 (70) + 12 (60 lb)
              Circuit 3x - 90 sec rest
Wide Grip Bentover Row - 2 x 8 (235 lb) + 10 (185) + 15 (135)
Barbell Upright Row - 8 + 8 + 7 + 5 + 5 (135 lb)
Standing Cable Flys - 3 x 20 ("50")
20 Mins X-Trainer Intervals

Great pump. Better sweat. Need a change.

AK

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Leg Day Sucks ....

.... and that's about all I got today. Nothing too witty, profound or even really exciting. Been a good day diet wise (more or less) and training legs  and biceps is a good strong combo for me.

So let's not waste any time:

X-Trainer - 5 Mins Warmup
Walking Lunges - 2 x 12 each leg (body weight)
Leg Press Dropset - 13 + 15 + 15 + 20 + 20 (From 590 - 450 lbs)

Lying Leg Curl - 3 x 12 (1.5 plt)
Quad Extension - 3 x 15 (1 plt)
Hammer Curl Drop Set - 5 (60 lb) + 5 (50 lb) + 7 (40 lb)
Rope Cable Curl - 1 set to fail ("60")
                 Bicep Circuit 3x
X-Trainer 15 mins

So yeah. That's all she wrote.

Gotta head back to visit Dave at Muscles by Meyers soon. Goota shoot the breeze with him about how the MABBA went last weekend and to reload my supplement supplies. So yeah, big day.

AK

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The Importance of Food Prep, Insomnia, Still Feeling Strong

Current time: 4:26AM

Sometimes my personal sleep habits suck monkey nuts ("sometimes"?)

On the positive side, I should be having more good news in the near future regarding upcoming travel dates (wrestling related and otherwwise - what, I have a life outside of the boots, chaps and ass-whippings you know.) I love me some travelling after all.

Having an early spring is good for many things. Longer walks with my dogs. The ladies wearing more figure flattering items (thank you, by the way ladies). And of course, firing up the BBQ.

Without question, my BBQ is King for my food prep. Sure, I have a Foreman Grill and I can prepare a truckload of chicken breast on it with ease. However, there is nothing quite as satisfying as the feeling of upending an entire box of chicken and beef upon the grill and cooking it to perfection with the full knowledge that I will be repackaging it into pre-made meals in my deep freeze.

Sure, that made sound peculiar to the average sap. But to a wrestler desperately trying to maintain mass / lose the belly.  This is an essential.

Especially when you're as naturally lazy as I am. Food prep saves me from reaching for quick crap. If I can reach into the freezer, pop a chicken breast in the microwave with a cup of frozen broccoli and have a healthy meal in 2 minutes? That's a win.

So here's to early spring and to - theoretically - a healthier me.

As for my workout tonight, I am about ready to find a new circuit to blast myself with. But for this week I shall stay the course.

5 Mins warm-up; Medicine Ball rollouts (back cracking), rotator cuff loosening, static stretching
Hanging Dips - 5 + 4 + 3 (body weight)
T-Bar Row, Wide Grip - 8 + 10 + 12 (stripSet)
               3x (90 sec rest)
Machine Chest Press - 1 x 12 ("150"); 4 x 8 ("200"); 1 x 12 ("170") (30 sec rest)
Standing Side Lateral Raise - 7 x 9 (20 lb) (30 sec rest)
Wide Grip Tricep Extension - 12 ("160")
1 Arm Extension - Failure ("50")
               3x (45 sec rest)

Before bed I am gonna take my dogs for another decent walk and then hop on the treadmill while watching Sportscentre. Hope to get another 45 minutes of intermediate cardio in with the hopes of actually getting a proper 7 hours sleep.

I'll let you know how that goes.

Thanks again to all my regular readers. I love the feedback as always - both positive and negative. Feel free to share my thoughts and opinions around as much or as little as you want.

AK

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Good Training, Sore Back, Osborne House Rally

This evening at 5PM in Winnipeg, right out front of City Hall there will be a Rally in support of Osborne House. After the decision this week by EPC and City Council to not even acknowledge the request made 6 months ago - and followed up on as per the requested procedure - for funding from the City, CEO Barb Judt has gone on a media rampage to shame the Mayor and the Council for this horrible decision.

For those not certain, Osborne House is a women's and children's shelter for those suffering from domestic abuse. When things go to hell and you need to get away, Osborne House is the place to go for safety, support, food and shelter.

However, they need our support. The shelter itself is in a state of complete disrepair. And at any point in time there will be up to a dozen different ladies with their children in tow. Often more than that.

I will be doing my best to be in attendance myself for the rally. If this is something important to you, I hope you will be there as well.

*****

Good gym today. Followed it up with a solid in ring workout. Can feel my ring-wind coming back, slowly but surely. I don't remember being this sore before (ah well) but it happens to us old men eventually.The body just can't take what it used to.

Regardless, gym:

Wide Grip Pulldown - 10 ("200") + 10 ("150")  30 Sec Rest 
Incline Dumbbell Press - 10 (70 lb) + 12 (60 lb) 30 Sec Rest
               Circuit 3x
Incline Dumbbell Row - 2x 10 (80 lb) + 12 (70 lb) 20 Sec Rest
Dumbbell Upright Row - 2x 10 (50 lb) + 12 (35 lb)
Standing Cable Fly - 2 x 20 ("50")

That's it and that's all. Without ring training I would have added in cardio. But today. Not an essential. Traps and chest on fire today now. Which is a good burn I assure you.

Have a great day. #GoJetsGo - Must win in Washington tonight.

AK

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Andrew Paterson is a Moron, Feeling Jacked, and Pink Zubaz FTW

Let me guess, you're wondering who the hell "Andrew Paterson" is, right?

Well, if you live in Winnipeg and listen to TSN1290 you'll know that this gentleman is the "Hustler" half (#MoreLikeOneQuarter) of "Hustler and Lawless."

Now, I realize that bashing on media types - especially Sports Media Types - and their opinions is a favorite past-time of Internet Trolls everywhere. So I am fully aware that wading into these murky waters has the potential to damage my (questionable) credibility. With that said, I still believe that "Hustler" is a moron.

Not all the time, but definitely on the issue of the Winnipeg Jets Fans in the MTS Centre.

Monday night on the "Hustler and Lawless" radio drive home program, Mr Paterson was suggesting that the rowdiness of the Jets Faithful on home ice acted not only as fuel for the home team, but as fuel for the opposing team who were eager to shut them up and play the spoiler. As a result this exemplified itself in the two Eric Stall goals and his cocky salute to said fans after sealing the game for the visiting Caorlina Hurricanes.

Two Things:

1) No Shit Sherlock - Rowdy fans and their energy can be used in a negative fashion by visiting players, especially the ones who have the skill, determination and experience to feed off of this energy and allow it bring forth their A++ game.

2) This isn't golf, Hustler! The people of Winnipeg waited 15 LONG years for an NHL franchise - nay, for the WINNIPEG JETS -to return home! It is their God Given right to pay big money and support their team in any fashion they deem possible. If you expect them to politely applaud good plays and be silent when there is nothing to be there for, then stop talking sports and go cover the fucking symphony. You'd definitely be more relevant at that job then that arrogant cock Morley Walker ever was.

I have been wrestling in and out of Winnipeg for over 17 years and I can say - unequivocably - that the Winnipeg Fans are some of the most passionate, rowdiest and creative minded folks that it has ever been my priveledge to lace up my boots in front of. I have seen many an athlete come through my hometown and be completely thrown off by the passion of these crowds.

And that's the way the game is played!

Overall, you ain't a bad guy Andrew Paterson. I totally respect the fact that you and Lawless go out of your way to cover less topical sporting events in Manitoba (Bisons,Wesmen, MJHLand the Olympic Wrestling trials for notable examples).

But on this topic? I'm sorry to say it, but Hustler; you're a moron.

************

Now, getting back to the important topic at hand - #OutlawForever - I have to say, there's definitely nothing quite like the attention one gets when sporting a pair of Pink Zubaz to your local gym in 2012.

Trust me, You very quickly get good at perfecting your "no-selling face".

Good Times.

So with that said, here was today's massive sweat inducing Outlaw's Ass Kicking workout:

5 Minute warm-up, static stretching, limber, etc.

Hanging Dips - 5 + 4 + 3 (15 secs btw - body weight)

T-Bar Row - 8 (3.5 plt) + 10 (2.75) + 12 (2) (15 sec btw)

                 Circuit 3x

Nautilus Machine Press - 4 x 8 ("200") + 10 ("170") + 10 ("150")  (30 secs btw)

Standing Side Lateral Raise - 7 x 9 (20 lb - 20 sec btw)

                 Rest 2 Mins

Wide Grip Tricep Extension - 12 ("150")

Single Arm Extension - 10 ("50")

Bench Dips - 15 (body weight)

                 Circuit 3x

X-Trainer Intervals - 20 mins (401 cals)

So yeah, great workout today. Looking forward to getting home, throwing a big meaty Costco sized steak on the grill and catching the Jets game.

Have a good one folks. Check out the links when you get a chance.

AK

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A Good Sore, PCW:X Thoughts, MABBA Well-Wishes

First and Foremost, it's the MABBA Event down at Pantages Playhouse Theatre in Winnipeg today and I want to wish everyone involved in the event the best of luck. You've all trained your asses off for this day, and while I was hoping to be in attendance to cheer on my friends, unfortunately "Duty Calls" and I will have to be there from afar.

Kudos to Dave and the Muscles By Meyers team for doing a great job setting up and building for this year's event.

Speaking of great events:

Thursday night was PCW:X - the Tenth Anniversary Spectacular. And what a great damned show we had. Sure,I came out of it on the losing end as AntonioScorpio Jr managed to achieve his career goal of becoming the PCW Heavyweight Champion, but no one can say that it wasn't an incredibly hard hitting and violent encounter. He earned the belt and frankly, I am proud of him for pushing me as far as he did.

One of the highlights of the evening however was the "The Greatest Intercontinental Champion of All Time" the Honky Tonk Man making his return to PCW after 10 long years. Honky was a featured performer on the first PCW event back in March 2002 so having him back for the 10'th Anniversary was a no-brainer.

Also - props go out to HTM's opponent Jay Walker. This kid has caused a lot of heat for himself - some of it earned, some of it not - but he busted his ASS to make this match and prepare for it, and he more than held up his end of the bargain.

Eventually we'll have this entire event on DVD, but until then, you gotta check this fancam angle out.

And of course, since y'all are presumably here to read about me talking gym / workouts / or other such varieties: Here was my pre-show huge pump workout on Thursday (I took Friday off dammit, my knee was killing me!):

Hanging Dips - 3 x 5 (body weight)
Hammer Strength Seated Row - 8 + 10 + 12 (Dropset from 3.25 plt - 2 plt)
               Superset 3x
Hammer Strength Incline Press 2 x 12 (2 plt); 4 x 8 (2.75 plt - 30 sec rest) + 10 (2.5) + 12 (2.25)
Standing Side Lateral Raise - 7 x 9 (20 lbs - 30 sec rest)
Wide Grip Tricep Extension - 10 ("130")
1 Arm Rope Extension - 12 ("50")
Bench Dips - FAIL (bodyweight)
                Superset 3x (Triceps Only)

Normally I would throw in some abs and Cardio, but I was running way tight on time and just flat out ran out of room for it. Was completely pumped and feeling tight though going into the show. Sadly I still found myself sucking wind pretty badly as the match more on. That's the one thing most people don't understand, I can do all teh X-Trainer / Treadmill sprint cardio training I want. But until I actually get into the ring and get thrown around a bit, I really have no idea where my ACTUAL wind level is at.

Still, it's better than it was.

Love of the game, love of the pain.

#GoJetsGo #OutlawForever

AK

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After All The Touchy, Feely Happy Thoughts Yesterday...

... I forgot to actually add in my Workout Review (#ThisIsWhyISuck). Sure, not that it's a horrible thing of course. But I did create this to be my "WorkoutAccountability and Review" blog.

Ahem. On that note.

Great blasting workouts in the last few days. I suffered through about 70 minutes of a 90 minute Hot Yoga class on Sunday afternoon (my first one in oh, about 3 months). And while I thoroughly enjoyed the terrific sweat and feeling of lung clearing, mind refreshing accomplishment there is nothing cool about trying to do your vinyasa's when your mat is so slick with sweat that you have zero traction to perform one safely.

Laying down and just breathing to finish seemed like a plan at that point.

So then yesterday evening I went rummaging through my old workout plans, desperate for something to motivate me.Something to shake up my routine and - let's face it - challenge my fat ass.

Found This:

Warm Up - Static Stretching, joint looseners, etc
Wide Grip Pulldown - 8 ("200") + 10-12 ("150")
Incline Dumbbell Press - 8 (70 lb) +12 (55 lb) +15 (45 lb)
            (Repeat whole Circuit 2x)
Incline Dumbbell Row - 8 (80 lb) + 12 (60 lb) + 15 (50 lb) 2x
Wide Upright Dumbbell Row - 5 (60 lb) + 8 (45 lb) + 13 (30 lb) 2x
Tricep Cable Extension - 5 x 12 ("100")
Treadmill Interval Sprints - 20 Mins

So yeah. That was brutal hard. Crazy sweat in my crappy, cold basement gym. The pump is still holding strong (or at least it feels like it is anyways). And I am SO glad I found that routine.

Motivated and Jacked. A good combo. Been weeks since I felt this damned good.

Don't Forget! PCW:X THIS THURSDAY!!!
PCW Title - "Outlaw" Adam Knight vs Antonio Scorpio Jr
The HONKY TONK MAN
KENNY OMEGA
$10 at the Door
9PM Bell Time

AK

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Finding My Smile, PCW:X-Training, and Unrealistic Goals

For all of my loyal readers (and I know there's more than just Dave and Matt, though love, respect and that to you both of course) I am sure that it has been kinda obvious that my focus just hasn't been on my training / blogging in the last few weeks.

After starting strong and pounding it hard through January (giggity) I fell off pace slightly in February.

Blame it on my brutal schedule (2 road trips, getting sick, multiple overnight shenanigans of working a straight job / being a pro wrestler, etc) as much as I'd like to, the fact remains that I have to own up to the truth.

I am soft.

Not just in the belly (though, duh!) but soft overall. As in, once the stress of goals and life starts mounting on my back and it becomes necessary for me to plow through with "Big Guns" a-blazing I tend to find excuses for things such as :

1) nutrition fails
2) cardio avoidance
3) lack of focus

Add into that the self inflicted pressure of giving myself a 3 month deadline to get down to 260 pounds / 10% bodyfat and I have to ask myself - "What the hell is the matter with you?"

And then I go and visit the kids over at Osborne House.

Osborne House is a women's shelter for families suffering from domestic abuse in need of shelter and sustenance for short periods of time. At any point over the course of a given year there can and will be at least a dozen different ladies with their children seeking refuge in this facility, all dealing with one form of heartbreak, abuse and danger.

So when I was asked by Holly and Barb to come into the shelter and spend some time with the kids, just to talk with them - share some road stories (G-Rated of course) tell fart jokes and read a book to the younger ones - it was a real eye opening experience.

Here are some kids (all ages, all backgrounds and all in need) banding together in one form or another and - instinctively -just trying to be kids.

Have you ever had your heart break while smiling the biggest smile you've ever smiled?

Yeah.

That's been me all damned day.

The folks at Osborne House are always in need of donations - monetary of course, but goods and services are always welcome. I cannot stress enough how desperately your help is needed and much it will be appreciated. Everything from food, clothes, cleaning supplies to DVD's, children's books ... If you have something you're ready to throw away, take a second look and ask yourself, "Can a kid in need use this?"

Go to the link I have provided for Osborne House, email or call Barb and ask how you can help today.

So, now that I have my internal zen re-calibrated I can re-evaluate my own selfish goals with a renewed sense of purpose and perspective.

Sure, I would like to be all abdominal and less bellyriffic come March 31st. But at this point, I don't think it's realistic.

And that's okay!

I'll shoot for April 30th and take these goals one month at a time. I am in this fitness game for my health and for the long haul. I am 35 now and want to keep on being "The Outlaw" for a few more years. But if I can't maintain a certain quality of athleticism, then there's no point in even lacing up my boots.

Speaking of "Lacing up the Boots":

THIS THURSDAY

PCW:X - The TENTH ANNIVERSARY SPECTACTULAR
9PM Bell Time (Doors open at 8PM)
$10 at the door
FEATURING!
The All Japan World Jr Heavyweight Champion - KENNY OMEGA
The Greatest WWE Intercontinental Champion of All Time - THE HONKY TONK MAN
PCW HEAVYWEIGHT TITLE MATCH
"The Outlaw" Adam Knight (c) vs Antonio Scorpio Jr
AND MORE !!

Gonna be a great damned show. Hope to see you all there!

AK

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A Few Days Late, But Still Training Hard

Sorry for the lack of updates lately folks. Been dealing with a lot of issues not training related that have taken more of my mental focus than I like to think about.

No, I will not be going into detail with them much more than what I am currently saying (which is nothing) - just accept my apology and let's move on.

Recently I have become a very big fan of IFBB Pro Dana Linn Bailey. I find this 5 foot dynamo's training videos incredibly inspiring and will freely admit that this chick is tougher than about 98% of the dudes I know. A complete package.

Recently I stumbled across this video of hers, demonstrating a "Giant Set":

And after watching her gut out this incredible effort, I knew that I had to prove to myself that I could do it.

With that said; I was SO blown up (out of breath) after each Giant Set that I seriously almost fell over on the final round. Unbelievable Pump / Sweat when I was done. X-Training of this nature is seriously something I need to bring back into my regular routines on a more consistant basis.

With that said:

GIANT SET:
Flat Bench / Squat / Cling & Press - 3 x 20 / 20 / 20 (135 / 135 / 65 lb) Yes, I made my weights the same as hers despite being over twice her size. When I do this routine again, I will be upping the weights on the bench and squat for sure.
Dumbbell Row / Wide Grip Pulldown - 3 x 8 / 12 (80 lb / "150") Great Pump here, needed to bring my back into play.

Overall, feeling a lot better this mornign after a full night's rest. Fingers' crossed going forward.

ONE WEEK AWAY !!! - (From the PCW PR Dept.)

FOR IMMEDIATE RELEASE

***********

PREMIER CHAMPIONSHIP WRESTLING (PCW) celebrates it's Historic 10th Year in operation with an event at the MARQUEE LOUNGE AND EVENT CENTRE(1875 Pembina Hwy, Winnipeg, MB).

HEAVYWEIGHT CHAMPIONSHIP:
"Outlaw" Adam Knight (c) vs Antonio Scorpio Jr

The 17 year veteran Knight defends against his long-time nemesis Scorpio in what is guaranteed to be a hard-hitting and high impact encounter. Scorpio has never won the PCW Title and as a man who started his career with PCW, he has vowed to leave the 10th anniversary with the Title even if he has to break Knight's neck with his version of the Tombstone Piledriver to do it.


LAST MAN STANDING
"Playboy" Will Damon vs PCW Owner Andrew Shallcross

The Playboy has been threatening to destroy PCW ever since the 9th Anniversary show in 2011. After a heated exchange of words, Shallcross could take no more of his arrogance and agreed to put PCW on the line in a LAST MAN STANDING MATCH! Expect violence, blood and insanity (Warning: Not for the faint of heart)


ALSO CONFIRMED TO APPEAR:

The HONKY TONK MAN Returns to PCW! The Greatest WWE Intercontinental Champion of All Time was a part of PCWs FIRST Official Event 10 years ago, and now he returns to continue entertaining the greatest wrestling fans in Manitoba on March 15th!

KENNY OMEGA - the current All Japan World Jr Heavyweight Champion returns HOME to PCW to compete! Details on his opponent TBA.

PCWs TENTH ANNIVERSARY SPECTACULAR
Thursday March 15th 2012
$10 at the Door
9PM Start Time
https://www.facebook.com/#!/events/285877184813370/
www.PCWAction.com
andrewofPCW@gmail.com

Please SHARE / TWEET / Pinterest and BE THERE!!

-30-

That's all I got for today. Gym day off today to avoid over-training and contuing the agony in my joints. I am needing more consistent gym days off methinks. We'll see what we shall see i suppose.

AK

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Friday Morning Post Cardio Report

First and foremost, #GoJetsGo !!
GREAT Time watching the complete and utter domination of the Florida Panthers last night. Sure, 16 games left in the season and we are just barely holding onto the final playoff spot. Who cares? For now, my Jets are riding a high and will continue to do so until Monday night's game against the Sabres.

Gonna be a tight one? Maybe so. But I will love every second of it.

Been waiting 15 long years to get truly excited about the NHL Playoffs again, and this is the best time I have had watching hockey since I was a kid. Love it.

Okay then.

Third morning in a row hitting the cardio / X-Trainer first thing. And on the third day my body finally started reacting in a positive manner again. Sure, my tummy is now a rumbling and asking for some nutrition. To that tummy I say "Patience! Oatmeal, berries, protein powder and coffee are coming post-haste!"

And yes, I speak to my stomach in archaic and lofty tones.

Why do I do this?

Yeah, I got nothing.

Great weight session last night.

Elevated-Feet Pullups 4 x 10 (Body)
Bent Over Barbell Row 4 x 8 (225 lb)
Dumbbell Row 4 x 10 (80 lb)
Wide Grip Pulldown 4 x 10 ("180")
V-Bar Cable Pressdown 4 x 12 ("100")
Back Hyperextension / Decline Trunk Twists 3 x FAIL

Great sweat and pump after this last night. A nice, fast routine that I was able to hammer out in a relatively short amount of time. Which, if I am going to be doing 2-A-Days in the gym, are going to be necessary to avoid being stuck in that dreary facility for longer than absolutely necessary.

Ahhhhh ... feels to good to be feeling good again.

I am actually thinking about Legs and Cardio tomorrow. Sure, my knee is tight and achy. But who cares? I need to switch it up.

AK

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