Administrivia

Tonight's soccer training session was an abbreviated one; for me at least. Training starts at 6:30 but I had some other things going, so I didn't get to Townsend until a little after seven o'clock. In addition, Fred was sick and in bed, so the boys had to get started on their own. No worries though, they are fairly organized and self sufficient in that manner.

As usual, the boys were good and the session went well. We wrapped up around eight o'clock and before I could hit the gym, I had to go see Fred and complete some paperwork for our upcoming tournament.

Once I got all the soccer administrivia out of the way, I was off to Gold's. It was kind of late and I had already decided that tonight's workout would be a quick one.


PullUps 5, 4, 3, 3, 3
PullUps (parallel grip) 5, 5
Bench Press 8 @225lbs, 5 @245lbs, 6 @225lbs
Incline Dumbbell Press 4x10 @ 50lbs
Pull-Overs 2x10 @65lbs, 2x10 @75lbs
Bench Dips 4x15

So a bit of a Chest/Tris session complete and I was ready for post workout nutrition and bed. Tonight's post workout meal included CotS Tuna Cup, Muscle Milk (Vanilla Creme) and a nectarine. Refueling complete.

Sunflower fruit

I spent a large majority of my night on the soccer field... again. This is the last week for TVSC tryouts, so my schedule should clear up a bit, at least for a little while. After leaving soccer, I had to go by Sunflower Market and take advantage of some great fruit & veggies sales (my wife gave me a list). Wednesday is double ad day!!!

With soccer done. Fruits & veggies purchased. It was finally time to make my way to the gym. Just got a text message from Dan that he will not be able to ride in the morning (Chris bailed earlier...work), so it was even more important that I get to Gold's to get my workout in.

Flat-bench Dumbbell Press 3x10 60lbs, 2x8 70lbs
Incline Dumbbell Press 4x8 50lbs
Wide-Grip-High-Chest Benchpress 4x8 135lbs
Close-Grip Benchpress 2x8 135lbs
Wide-Grip-Low-Chest Benchpress 3x10 135lbs
Cable Crossover 4x8 50lbs
Bench Dips 20, 20

Ended the night with a good pump in my Chest and Triceps.

After-work crowd

AYSO board meeting tonight. So, I have to get my strength training done before the 7:00p meeting. Hence, the only time available for me to get to Gold's is at 5:30p, right in the middle of the post-work rush. Not thrilled about this, but had to make it work.

Just as I suspected, the gym was packed. No worries. The plan was to get some chest work in and get out as quickly as possible. Slight delay... I ran into Alexis, who I haven't seen in a while. Had to chat her up for a bit. Found out she is still boxing, and just had ortho knee surgery. ouch! Also, saw Paul R. who I seem to be bumping into alot lately (saw him last week at the 5A city track meet at Tucson High). He said he got a 2-week pass to check out Gold's.

So, finally all the socialization is out of the way, and I can get down to business.

Workout:
Flat-bench Dumbell press 5 x 8 @ 65 lbs
Incline-bench Dumbell press 5 x 8 @ 50 lbs
Decline wide-grip-high-chest Benchpress 2 x 8 @ 135 lbs, 2 x 8 @ 155 lbs
Decline Benchpress 2 x 8 @ 135, 2 x 8 @ 185 lbs

Standing behind-head military press 2 x 5 @ 115 lbs
Standing to-chest military press 2 x 6 @ 95 lbs
Bench dips 3 x 20 @ bodyweight

You will notice that in addition to Chest, I threw a couple of compound upper chest/shoulder lifts in there as well. Compound movements FTW!

Completed the final progression right around 6:45p. Just in time to make my exit and head to the board meeting. Brought my Gatorade G2 and protein powder so I could whip up my post-workout shake and enjoy on the way.