Andy Deck's Training Journal

[Jeff Sweet]

Senor Deck,

I received your messages this weekend and, while I wanted to send witty and humorous replies, my phone decided it would be better and more effective to just bite the dust. Awesome. Going to get it replaced, hopefully, by this weekend.

Any chance you guys would want to come down to Laurel and train this weekend? It's only been since May that the Bel Air crew has made it down this way and, even with my "semi-annual" visits, that still makes it your guys' turn to travel according to the "one of every three training sessions will be in Laurel" oath that we all took. Let me know if you guys are up for it, otherwise, I may have to scare the crap out of my new neighborhood all by myself.

General Tso

[Aaron West]

Originally Posted by Jeff Sweet

General Tso

Man, your chicken is awesome; spicy, but not too spicy!

[Jeff Sweet]

Tank you velly much.

[Andy Deck]

Steve, thanks. I felt like I was going to heavy with all the band work on split jerks so this way I was able to lighten things up a little, but still work on speed and explosiveness on the press.

Sweet & Sour, I am down as long as Dayberry can make it and we can get a second loading pin (I have one) to train chain yoke. If Lt. Dangle is homebound, I say we head to Essex again.

Dr. West, yes and his lice is always flied.

Axle DL
3x400
3x455
6x515 - could have probably hit 7, but six was the goal of the day and the power dump I took immediately before the set let me hit my goal, so I was golden.

BB Split Squat
3 sets of 6x195 - this is my most hated of all the unilateral leg exercises in existence. Even worse than the one legged elephant walks.

BB Hip Thrusters
10x275
10x315
10x365 - I now have no fear of blacking out and coming to under a sea donkey, only to be trapped.

Standing Band Crunch/DB Shrugs
100 reps x avg/3 sets of 20x140

[Andy Deck]

Workin a bunch o 13 hours days is killin me and I can't sit down without grimacing like I'm sittin on a traffic cone thanks to the pelvic destroyers on Tuesday, but here is what went down for the day.

Axle Bench
3x250
3x285
4x320 - wanted 6, but just crapped out completely like the mornin after a grande meal from taco bell

Axle DB Rows
3 sets of 20x70

DDLPD
2 sets of 10x75

Hammer Curls
3 sets of 12x40

[James Ball]

grande meal dumps are always the best!

[Jason Dayberry]

have fun in laurel. i might do some stuff here tomorrow (if i can handle it). i dont wanna go along because i may show up and not be able to do anything (safely). next weekend for sure (wherever)