One of my more recent traditions is douchebag Friday. Why?
Its an arm and rear delt day.
I could call it “shit I want to work on more day” but being that its Friday it kind of works.
To explain why, I will tell you a little story.
Gather around the campfire and let me revel you with tales of guidos and the gym.
I used to be a PT manager at a gym on Long Island (name omitted to protect the innocent). I had clients there 6 days a week, Friday early evening as well.
It wasn’t uncommon for me to be in the gym until 8PM on Friday night taking care of business.
Friday night it was also common to see the guidos pour in around that time.
You see, in NYC and Long Island most club-goers do not go out until midnight. Bars are open until 4AM so they start late. The guido culture is incredibly narcissistic, probably moreso than the lifting world. I know that can be hard to believe if you don’t live in the REAL tri-state area but its true.
These guidos would pour in, sometimes a few of them would even be wearing the clothes they plan to go out in later that night… yes, its true; and they would proceed to only train arms.
Not heavy, but light. High reps. For the club pump.
I often sat there and shook my head at them, most of them you would only see in the gym sporadically, but Friday night was always arm night.
I occasionally pay homage to my former home’s guido citizens by making Fridays at the gym my own personal guido shitshow of an arm day.
Except I add rear delts because I want to actually be balanced.
Set 1: 130 lbs × 20
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20
BLAST STRAP PULLAPARTS
Set 1: 15
Set 2: 15
Set 3: 15
INCLINE DB CURLS
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15
REVERSE GRIP TRICEP PRESSDOWNS
Set 1: 45 lbs × 15
Set 2: 45 lbs × 15
Set 3: 50 lbs × 20
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