Hey Mosquitoes - I got something for your ass!

How 'bout a little smoke and fire!

Geez - what a day to have to do taxes!

This message has been sent using the picture and Video service from Verizon Wireless!

To learn how you can snap pictures and capture videos with your wireless phone visit www.verizonwireless.com/picture.

Note: To play video messages sent to email, Quicktime@ 6.5 or higher is required.

Time to Get to Work!

Sun's up and y'all got work to do and I got taxes to do. 

Let's put our head down, focus, work hard, stay positive and BE NICE to...

You and Everybody Around You!

Have a Nice Day....

And F*#! YOU!

I told you I was gonna pump something!

Let's get warmed up. 

After a few minutes of stretching, I knock out a hundred crunches alternating straight and twist to each side. 

I like doing it on the balance hemi or a large ball cause it engages the rest of the core and legs and hips for balance and stability. 

This message has been sent using the picture and Video service from Verizon Wireless!

To learn how you can snap pictures and capture videos with your wireless phone visit www.verizonwireless.com/picture.

Note: To play video messages sent to email, Quicktime@ 6.5 or higher is required.

I move the half ball to the edge of the platform, turn sideways and do 50 oblique / serratus crunches on each side. 

Then 50 hyper extensions with full range of motion - horizontal to vertical. 

My calves are my weak body part so I work them everytime I work out. 

No towel on this one Bitches - just keep up!

Now I move to Basic Upper Body - nothing more basic than Bench Press!

And here's my Old School
Arnold favorite - 

I never see anybody do these and I never do an Upper Body workout without them - 

Standing Barbell Rows - 

I love them. It engages more muscle groups than any other single exercise next to Squats. 

God - can you imagine waking up and seeing that looming over you - a Headless Amped Up Frustrated 50 year old with a Bad Attitude. 

Next is arms. 

I have this 5 set superset that I go through 3 times - 

Reverse Curls
Lying Tricep Extensions
Standard Curls
Palm up forearm curls
Palm down forearm curls. 

It really bombs your total arm. 

I'll show you - here's the before. 

Here's the standard curls. 

And the Lying Tricep Extensions aka Braincrushers

After I do the 15 sets of arms I do a 3 exercise superset for delts for 3 sets. 

Side Raises 
Front Raises
Rear Raises

Most people neglect their rear delts and that's a mistake. 

It stabilizes the shoulder from the back and a properly developed rear delt actually makes your shoulders look wider because it pushes the side delt forward and out and gives you those football shaped delts. 

Here's the side raises. 

And that's about it. 

Here's the after. 

Don't like that?

I have just one thing to say....

In the next post!

Doubting Thomas?

Kiss my dwindling ass!

Let's Get It!

Ever feel like a 'Freak on a Leash'?

Something takes a part of me.
Something lost and never seen.
Everytime I start to believe,
Something's raped and taken from me... from me.
Life's got to always be messing with me. (You wanna see the light)
Can't they chill and let me be free? (So do I)
Can't I take away all this pain. (You wanna see the light)
I try to every night, all in vain... in vain.
Sometimes I cannot take this place.
Sometimes it's my life I can't taste.
Sometimes I cannot feel my face.
You'll never see me fall from grace
Something takes a part of me.
You and I were meant to be.
A cheap fuck for me to lay
Something takes a part of me.
Feeling like a freak on a leash. (You wanna see the light)
Feeling like I have no release. (So do I)
How many times have I felt diseased? (You wanna see the light)
Nothing in my life is free... is free
Chorus

Boom na da mmm dum na ema
Da boom na da mmm dum na ema

GO!
So...fight! something on the... dum na ema
Fight...some things they fight
So...something on the... dum na ema
Fight...some things they fight
Fight...something of the... dum na ema
No...some things they fight
Fight...something of the... dum na ema
Fight...some things they fight

I say - 

Break the Chain and Let the Fur Fly!

Ok Dumb Ass - Check the Schedule!

No Family Fitness Body Pump class at 5 am on Friday

That's OK - we'll make our own. 

I'm gonna pump something this morning and where there's opportunity and circumstance.....

Not Your Average Nursery Rhyme....

Gotta see these guys in concert cause they are totally Out of Bounds - 

Don't believe me - give this a listen and you'll never think of "Mary had a Little Lamb" the same again!

This message has been sent using the picture and Video service from Verizon Wireless!

To learn how you can snap pictures and capture videos with your wireless phone visit www.verizonwireless.com/picture.

Note: To play video messages sent to email, Quicktime@ 6.5 or higher is required.

Must've been sleeping with a Rabbit last night.....

Cause I woke up with a Wild Hare up my Ass!

Let's go do a Body Pump workout at Family Fitness....

AT 5 AM!!!!!

And we can ride our bike there and back.....

Heh heh heh.... Heh heh heh heh heh heh heh.....

Ok that was a really bad B&B laugh so here you go!

Let's Get This Party Started!