Training day Christmas Eve

Merry Christmas.

Without being all philosophical and blow-hard about it, after all I lift weights and coach people in the gym who needs to hear an overly drawn out ode to Christmas from me, enjoy the holiday season with family and friends. I don’t care if you are religious or not, the season is about being with those that mean the most to you and who treat you as if you are family, even if they aren’t blood relation.

Bench day

Speed Bench
135 x 10
185 x 5
225 x 2
275 x 12 x 2

45 seconds rest between sets

Flat DB Bench
110 x 3 x 10

Paused for a 2 count on my chest after lowering them slowly. Exploded off the chest.

Dips with chains
60 x 3 x 10

At the bottom of the dip I had some of the chains resting on the floor and at the top they all were off the ground. Accommodating resistance for those that like fancy terms.

Cable Crossover
65 x 5 x 10

Tricep Pressdowns with a neutral grip
145 x 3 x 20

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Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

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