Warped Fireside Chats

The question was: "Do I love me some triceps?"

The time was: Right after a brutal Arms workout.

The answer was: "Yes, Ma’am, I do love me some triceps!"

The workout was simple: Biceps and Triceps supersets (I have always done arms superset style)

NEWSFLASH: Tonight on the 10 o’clock news……Breaking news report out of Sierra Vista! Follow the BodyAuditor as he literally brutalizes his arms!

Point of Duh!!!! That’s D-U-H for you people who are just joining us. It’s not difficult, it just requires heavy work and a bit of time….Read on….If you dare!

We interrupt this blog to bring you this special message from BodyAuditing systems:

"Hi, folks! I am the BodyAuditor and today I will reveal the true secret to building monster Triceps!"….Pause for flexing of triceps…And very big smile…You’ll also notice that we’ve added a somewhat corny, bushy 80’s style, feathered back, hair-do….

-Behind the back Triceps, Popeye style.

-Most muscular into a straight rear wrist Tricep shot, with a snap.

-and concluding with the "old-school" side Tricep shot….complete with huge smile….

"My friends, do you get teased at work and at the gym because you have tennis balls for biceps but then when standing relaxed and from the side; friends, family and from-afar admirerer’s are left to wonder, where is the beef?"

Camera break to show very large biceps, all freaky and complete with monster veinage. Camera pans out to the side while our arm model relaxes and subsequently allows the huge smile to fade into a frustrated look in addition to nodding his head in a knowing way.

"Wonder no more my triceps challenged friends because the solution is simple and easy: You have to work them HEAVY!"

Again, for those just joining us, that’s H-E-A-V-Y!

Arnold, no last name necessary (and no, not that Arnold), walks into camera view and with an excellent Austrian accent, states: "Hallo my fwiends! You must listen to my vedy guud fwiend, da BodyAudita! He vill pump you up!"

Paid impersonator leaves the stage and the BodyAuditor re-enters….

"That’s right, giant slabs of hanging arm beef can be yours, if you subscribe to my four part system for building triceps. It’s simple, it’s effective and it will bring on a full arrange of emotions. You’ll laugh, but not before crying: You’ll jump with glee, but not before cursing the BodyAuditor."

WARNINIG: The following four part system will be so shocking, many who experience and assimilate this information for the first time feel unexplained desires to immediately head to the gym or for an isolated few, a strange and to this point untreatable fascination for wearing Speedo’s and Teva’s to many of the places they once frequented like Malls, public parks, the golf course and / or laundro-mats. The BodyAuditor claims no repsonsibility for any subsequent acitons, but does add if the sudden and uncontrolled desire for visiting a laundro-mat is experienced, to please call him, as he would like to join you.

Step one: Focus mentally on the triceps (imagine they are a piston and your elbow is the joint: corny, yes. Effective: yes)

Step two: Blitz your triceps in the following manner during your arms workout (Bi’s and Tri’s always worked together)

-Week one: Supersets of Heavy skullcrushers followed immediately by heavy close-grip bench press. Do all sets to failure: Don’t quit until all three heads are feeling the acid and / or your shirt sleeves are ripping.

SIDENOTE: Just when you think your triceps have handled all that they can…..you still have two or three more sets left: You can’t work your triceps too hard…there really is just no such thing….The BodyAuditor himself has single handedly completed 20 or more of these sets during one session….Honest!

-Week two: Supersets of Heavy close-grip bench press followed immediately by behind the back (in-between two benches) triceps dips (have a friend put as many plates on your lap as possible and then strip off the plates during each sets). Do all sets to failure!!

SIDENOTE: DO ALL SETS TO FAILURE!!

SIDENOTE II: DO ALL SETS TO FAILURE!

BodyAuditor personal statement: "Friends, do all sets to failure!"

Step three: Eat like a beast….That is, eat like a beast who likes to eat clean foods (Chicken Breast, Spinach, etc.) And again, just when you think you’ve eaten enough….Eat some more! People, it’s clean eating…Get it while you can! When trying to rebuild biltzed, beaten and broken down triceps, I’d rather have too much nutrition than not enough.

Step four: Rest ‘em! Give those torched triceps at least three days of rest, and yes that means no presses!

BodyAuditor meanders back onto stage with a huge smile and overly styled coif, flexing first his left, then his right triceps….

"Folks in conclusion, it’s not hard, and at the same time, it’s not easy. It’ll be fun and horrible, all at the same time. You’ll want to beat me down, and shake my hand. You’ll want to puke and eat. It’ll be breathtaking and annoying. It’ll be the best and worst of times….It’s triceps or bust. Say it outloud with me:

"I want me some triceps, BodyAuditor!"

The audience screams with delight, especially the elderly (70’s and above) ladies as they grab up their four pronged walkers and slowly rush the stage.

"Goodnight my good people and besides remembering to control the pet population, remember to make a positive difference today, anyway you can!"

1. If two negatives make a positive, eating two dark chocolate Hershey bars while dieting is probably good technique, correct?
2. And furthermore, since two wrongs don’t make a right, should I go ahead and eat three dark chocolate Hershey bars? It’s okay, they’re buy two get one free, anyway!
3. Why is it that healthy foods are more expensive than crap foods? Example: (1) MetRX food bar - $2.25 versus Snickers bar - .50 cents (2) A Chicken breast sandwich from McDonalds - $ 4.00 versus a Double Cheese Burger - $. 99 cents. Help me out here people!
4. Who thought that eating something growing out of poop seemed like a good idea? Hint: Mushrooms.
5. Why are Rattlesnakes a protected animal? Look, they will kill you! Who thought it would be a good idea to keep people from killing animals that kill people? Is there something wrong with this or is it just me?
6. At what point did the bodybuilding industry decide competition winners were to be the ones with the most muscle, regardless of what kind of shape they were in? Why does this industry continue to award excessively out of shape individuals simply because they have access to better chemicals? What happened to the Frank Zane’s and the Lee Labrada’s of the world? What a travesty that Dexter Jackson has never won an Olympia….
7. Is it just me, or are there some people here on BodySpace that quite simply just should not be posing in only their underwear? In my limited opinion, if you have anything hanging over the edges of your underwear, you really shouldn’t be taking pictures of that, let alone posting them for all the world to see.
8. What’s up with Big Women who just happen to have serious spare tires wearing the little jeans with the one inch zippers? Does anyone really find this to be HAWT? Here’s a word for this eyesore…..Silly!
9. Speaking of silly: Men with the huge beer bellies! Seriously, do you really think you are a monster stud sporting a stomach the size of a small planet? Hint: No, you are not!
10.  Anyone ever see a German Shepherd chase a large jackrabbit around and around in a circle at full speed for a good solid minute? That right there is funny! No seriously, I think I may have pulled an oblique…….
11. Anyone else have a strange fascination for female pirates? Think Elizabeth Swann: Pirates of the Carribean. She’s HAWT, and I am fascinated!
12. Anyone else paying over $100.00 each time they fill up their gas tank? Anyone else feel like peeing on an oil company executive afterwards?
13. Anyone feel just a bit rattled that I wrote a pondering blog with an odd number of ponderings? HHHhmm, what could this mean?

So I was sitting here watching “Vision Quest” and quickly realized that it may very well be the best movie of all time. First and foremost, if you are reading this and you have not seen Vision Quest, you owe it to yourself to rent this movie, and soon. A wrestling movie which follows the journey of bodily transformation, covers one of the best messages any movie ever has, shows how love is a slowly developed process and introduces to its viewers the theory that dreams are meant to be lived, it will make you cry, laugh, get chills up and down your spine, stand up and cheer and walk away feeling like the world is yours to conquer!

Matthew Modine plays a high school wrestler who decides that he is ready to make a difference. Tired of living each day in the same fashion, going nowhere, spinning his wheels, assimilating in with any crowd he finds himself in, he sets a goal not many feel he can accomplish, but one that if completed, would not only grant him instant stud factor number 27 status, would also prove to many he encounters along the way that the impossible can be done. In the beginning of the movie his father, who was left by his wife during tough times, takes in a drifter to help pay for the rent. The drifter turns out to be Modine’s source of inspiration as he quickly finds himself falling in love with her. And in all honesty, I can’t blame him. The drifter just happens to be the very HAWT, Linda Fiorentino.

This movie has many of the best attributes a great movie should include, such as:

-An excellent scene were Modine finds himself in the laundry room with Linda’s laundry basket, which just happens to be filled with her clothes to include, you guessed it, her panties. And yes, he does happen to grab up a pair of her pink cotton ones in order to take in the fantastic smell, when all of sudden she quietly walks in and busts him. He casually laughs it off while she picks up the laundry basket and without words suggests he go ahead and place the panties back in the basket. I love that scene for many reasons!

-An overall theme that points out, if you set your mind to something, with a little bit of will power, you can accomplish anything. Yes, ANYTHING!

-A great soundtrack that includes hits from Journey, Madonna, Dio, and .38 Special.

-The movies plot surrounds Matthew Modine’s quest to drop weight to wrestle against the county wrestling stud. So naturally, throughout the movie and while he is dieting, everyone he encounters is continually trying to get him to eat and eat and eat. In addition, all of these individuals can’t seem to understand why he is trying to lose weight. You know we all have our own goals for our bodies, and how many times have each of you been told by someone else that you are goofy for whatever it is you’re trying to do. I have been trying to build muscle for the last almost 23 years of my life, and all along the way, people ranging from my parents to girlfriends have called me many things like silly, goofy and ridiculous. I love this movie because he endures the same throughout, but keeps his eyes set on the prize. I choose to do the same.

-Modine works out throughout this movie: Gotta love movies that pimp physical fitness, don’t care who you are.

-The scene with the peg board from gym class! Remember those things? The board where you have two pegs you utilize to climb your body up the wall by sticking them into the peg board holes…..Remember?

-Faced against the most impossible of odds, Modine, with his back up against the wall…..I’ll leave it at that. Hey, rent the movie and find out what happens!

Well, I guess that’s about it for tonight. Rent this movie, and get re-energized about your physical goals, but also watch, as you realize life really is about more than just spinning your wheels each day doing whatever it is you are currently doing. Go into work tomorrow with an impossible goal, begin to work towards completing that goal, then be amazed at how your “fight the impossible fight” attitude transforms all aspects of your life, as well as affecting many of those close to you in a positive way!  

So I was sitting here watching “Vision Quest” and quickly realized that it may very well be the best movie of all time. First and foremost, if you are reading this and you have not seen Vision Quest, you owe it to yourself to rent this movie, and soon. A wrestling movie which follows the journey of bodily transformation, covers one of the best messages any movie ever has, shows how love is a slowly developed process and introduces to its viewers the theory that dreams are meant to be lived, it will make you cry, laugh, get chills up and down your spine, stand up and cheer and walk away feeling like the world is yours to conquer!

Matthew Modine plays a high school wrestler who decides that he is ready to make a difference. Tired of living each day in the same fashion, going nowhere, spinning his wheels, assimilating in with any crowd he finds himself in, he sets a goal not many feel he can accomplish, but one that if completed, would not only grant him instant stud factor number 27 status, would also prove to many he encounters along the way that the impossible can be done. In the beginning of the movie his father, who was left by his wife during tough times, takes in a drifter to help pay for the rent. The drifter turns out to be Modine’s source of inspiration as he quickly finds himself falling in love with her. And in all honesty, I can’t blame him. The drifter just happens to be the very HAWT, Linda Fiorentino.

This movie has many of the best attributes a great movie should include, such as:

-An excellent scene were Modine finds himself in the laundry room with Linda’s laundry basket, which just happens to be filled with her clothes to include, you guessed it, her panties. And yes, he does happen to grab up a pair or her pink cotton ones in order to take in the fantastic smell, when all of sudden she quietly walks in and busts him. He casually laughs it off while she picks up the laundry basket and without words suggests he go ahead and place the panties back in the basket. I love that scene for many reasons!

-An overall theme that points out, if you set your mind to something, with a little bit of will power, you can accomplish anything. Yes, ANYTHING!

-A great soundtrack that includes hits from Journey, Madonna, Dio, and .38 Special.

-The movies plot surrounds Matthew Modine’s quest to drop weight to wrestle against the county wrestling stud. So naturally, throughout the movie and while he is dieting, everyone he encounters is continually trying to get him to eat and eat and eat. In addition, all of these individuals can’t seem to understand why he is trying to lose weight. You know we all have our own goals for our bodies, and how many times have each of you been told by someone else that you are goofy for whatever it is you’re trying to do. I have been trying to build muscle for the last almost 23 years of my life, and all along the way, people ranging from my parents to girlfriends have called me many things like silly, goofy and ridiculous. I love this movie because he endures the same throughout, but keeps his eyes set on the prize. I choose to do the same.

-Modine works out throughout this movie: Gotta love movies that pimp physical fitness, don’t care who you are.

-The scene with the peg board from gym class! Remember those things? The board where you have two pegs you utilize to climb your body up the wall by sticking them into the peg board holes…..Remember?

-Faced against the most impossible of odds, Modine, with his back up against the wall…..I’ll leave it at that. Hey, rent the movie and find out what happens!

Well, I guess that’s about it for tonight. Rent this movie, and get re-energized about your physical goals, but also watch, as you realize life really is about more than just spinning your wheels each day doing whatever it is you are currently doing. Go into work tomorrow with an impossible goal, begin to work towards completing that goal, then be amazed at how your “fight the impossible fight” attitude transforms all aspects of your life, as well as affecting many of those close to you in a positive way!  

It was a night not un-like many nights before it. The wind was restless, intermittent, choppy. The moon hung low on the horizon as I raced my Explorer through the low lying hills of the Southeast Arizona high plains desert. After a 90 degree day, the typical low 70 degree evening was welcome and begged for all four windows to be down. The resultant cooler wind flow was just enough to push a small amount of electric stimuli throughout my body. I had already consumed three tablespoons of BCAA’s, so the veinage (my word) was already ripping through my arms. I knew at that point, I may very well have been on my way to the best pump, EVER!   

Boston’s, “Find your way back,” eased its way onto the Sirius. “The twenty minute drive will be worth it tonight,” I said out loud, to no one in particular just before yelling at the top of my lungs, “YYYYYEEEEEEAAAAAHHHHHHHH!” and throwing both my hands in the air for just a second.

Suddenly and fully at the mercy of instinct, I quickly grabbed the wheel and yanked hard to the left. An aversive move which just barely kept me from hitting the mule deer that jumped right out in front of me. Once the impact had been safely avoided and my adrenaline level had returned back down into the normal range I enthusiastically stated, “wildlife, that’s what I’m talking about!” You see, up until two months ago, living in the Suburban landscape of Phoenix, AZ, that is something which never happened. There might have been the occasional near-miss with an elderly chap on a moped, but never a deer.

Five minutes out from the gym, I began to focus on the evenings muscle groups: Biceps, Triceps and Forearms. Yes my friends, potentially my favorite complex, I love me some arm pumping. As a precaution, I will also go on to tell you that my workouts are not for the faint of heart: Typically geared more towards pumping them up as big as they’ll go, rather than utilizing mind crushing weight in order for muscle break down to occur, I not only force as much blood into them, I push my cardiovascular system to its fullest. Sinister, evil, nasty, brutal: All words that many onlookers have used to describe my fast paced, never let up pump-fest, I call a workout.

How is it done? How can one man push that much blood into one set of muscles? Read on…..

A few thoughts before starting:

• Always stay mentally focused on the muscles you are working
• A consistent, piston-like movement for all exercises enables monster blood levels to be attained
• Don’t stop, fully exhaust the muscle being worked during each set
• If it doesn’t hurt, it’s not done
• Low to No rest in-between sets
• Once warmed-up start with the heavy stuff, pump out as many as you can, strip some weight and keep on going
• Add up the weight you’ve moved after the workout by multiplying amount of weight moved by the number of repetitions

The exercises (All supersets; All descending sets to failure):

• Alternating dumbbell curls
• Overhead dumbbell triceps extensions
• Alternating Dumbbell wrist curls

• Hammer strength preacher curls
• Hammer strength triceps dips

• Standing barbell curls
• Skull Crushers
• Close grip bench press
• Standing behind the back barbell wrist curls

• Dumbbell hammer curls
• Alternating overhead dumbbell triceps extensions
• Alternating reverse grip wrist rolls

• Reverse grip barbell curls
• Pulley rope triceps push-downs

Total workout time: 27 minutes

Total weight moved: 31, 500 pounds

Arm size pre-workout and relaxed: 17.5

Arm size post-workout and jacked: 19.7

Net blood pushed into arms post workout: 275 gallons (may not be actual)

Casually meandering back through the hills on my way home, the temperatures were now down into the high 60’s. A light sense of euphoria crept its way into my mental state as my body, and more specifically my arms, seemingly had attained a status the big man upstairs originally designed for them. As my arms enjoyed the extreme tightness, I embraced the feeling as if it were the first time…..I allowed a slight, up-to-no-good smile, to work its way onto my hardened, stubble covered face.

New to the iron? A veteran muscle head? Regardless of your experience level, have you ever stopped to think about what would constitute a perfect rep? Is it fast, choppy, smooth, easy, or fluent? Any of these things? Should one strive for as much range as possible, or are short bursts really all you need? These are the things that I have considered during the last twenty-two years of moving the iron…..I know: That makes me an old fart! I prefer: An experienced fart, however!

So, to build muscle, all you really need to do is just pick up something heavy and move it, yes? No! Believe it or not, the process of building muscle is actually quite the complex process, when you stop to consider all of the chemical reactions, neuro-transmitters firing, muscle movement, bone angular movements, tendons and joints working in perfect harmony, etc. Whoa, heavy stuff: Heavier stuff than I’m qualified to write about, so instead, let’s look at the basic mechanics for a perfect rep.

Regardless of which exercise you are looking to perform, there are bare minimum requirements for a perfect repetition. The following will be the first in a series for all exercises, starting with the Flat Bench Press:

Start – Firm grip, correct arm spacing (slightly wider than your shoulders), feet planted firmly on the mat in front of you, lats spread out, slight arch in lower back, chest and glutes taut.

Thought: Remember to visualize each movement before beginning. Think of how the movement will feel, and which muscles you are actually looking to utilize. Feel your chest muscles before beginning and imagine how the resistance will feel and ultimately what your pumped-up chest will feel like once you have completed the movement.

Movement –

1. With or without assistance, push bar up utilizing chest muscle until it is off the rack or pins and situated directly over mid chest, stabilize weight and concentrate on working the chest muscle
2. Once total focus has been directed into the chest muscle, begin to lower the bar by moving your elbows downward (this begins a weight transfer directly onto the chest) remembering to concentrate on the chest muscles. At this same time, the lats should begin to contract (this is not a fully efforted part of the movement, more so a default) and air should be brought into the lungs (inhale)
3. Lower the weight all the way down to mid chest, keep a firm grip, expand the chest up to meet the bar (again, your lats contracting will assist with this)
4. Once the bar touches the chest, explode the weight back upwards by pushing the elbows straight up, while moving air out of the lungs (exhale)

NOTE: Remember to explode the weight back up, but pacing should be a primary concern.

End – Once you have thoroughly exhausted your chest muscles (muscle group exhaustion should be the primary goal during each exercise performed), hold the weight above mid chest for a beat of ten seconds, while contracting the muscles as tightly as possible, then bring the bar back overhead, subsequently setting the bar back onto the rack or pins.

Rep note: Once the exercise begins all reps should resemble a mechanical piston: Fluent, not choppy or jerky. This is important, as our bodies were designed to move fluidly, consistently and gracefully. I understand that when moving the heavy stuff, no one really wants to think of themselves as “graceful,” but trust me this is the perfect way to complete any repetition. Watch any bodybuilding video or strong man competition where repetitions are getting completed and you’ll quickly see, that smooth and fluent are the standard.

Perfect rep key words to remember:

Fluent

Focus

Firm

Parting shot: Move it smoothly tonight: Make the difference you are looking for!

Next up: The wide-grip pull-down.

Rolled out of bed this AM, feeling heavy from the night before.

Bones aching, joints cracking, eyes red to the core.

Dehydrated, stomach upset, vision hazy, mental state: Poor.

Stumbled down the hallway, stepped on a scorpion, and went to the floor.

Cursed the cat, grabbed the hammer, turned the scorpion to a shell and gore.

Starbucks? Yes Ma’am!

Made it to the kitchen, pressed the coffee button and one snap later, the power went out.

Really? You’re serious? What the H is that all about?

Strolled outside in my BVD’s: To the breaker box, I meandered in route.

The elderly female across the street leered uneasily, as she stared down at Mr. Larry who was up and stout.

Slightly embarrassed and somewhat proud, I quickly hit the breaker, restoring power throughout

Starbucks: My best friend!

Stubbed my toe on the door jam, grabbed a cactus to stop the fall with my hand.

Hit the floor hard anyway, no real good way to land.

Brutus the dog, happy, unwavering in loyalty, offered to assist: Help me up to a stand.

Tough, unreal, painful, all wrong: A more off-kilter day, not sure one could have planned.

Starbucks: Dude, where are you?

Cellie blows up on the counter: its work, turns out, I’m late!

Pulled my trousers up and buttoned the polo, while shoveling eggs off the plate.

Looked in the mirror and laughed at my hair’s state.

Hit the chopper, popped the clutch and blasted through the back alley gate.

Starbucks: Rock me!

Times short, already late, bodies in pain, what a sight I’m sure I am.

Pegging the throttle, 120 through the 45, time to jam!

Stopped by the light: Obese business man in caddy eating burrito with spam.

Goofy Dunkin Doughnuts lady out pimping their fake coffee on the street: “Lady, I don’t have time for a sham!”

Starbucks: The real deal!

There it is, late although I am, the day WILL NOT continue until I get a “tall.”

I pull up to the drive thru, “Black, no room,” I call.

Green, white and tight: the girl serving it up right nearly causes me to fall.

I grab up the necessary elixir, take a sip……..suddenly, the day is not bad, at all!

Starbucks: Gotta get me some more!

You want brutal?

You like pain?

Want to feel alive?

Tired of the mundane?

Try my new system that will,

Give you all that and more!

You’ll sweat.

You’ll suffer.

You’ll cry.

You may Ralph?

You will…..GROW!

You’ll come back for more.

Welcome to the……

The 500
Seven nights, 500 rep sets.

Night one:

500 reps of leg extensions with 135 lbs.

500 reps of calf presses with 150 lbs.

Next up, Chest.

Ate a sandwhich with cheese last night

I thought it’d be alright

Now in my belly I feel all tight

With my belt this morning I had to fight

Sympathize with me and this plight

For now, my belly and chest oddly jiggle

My butts content to uncontrollably wiggle

My thighs remind me of thunder

Small kids point, laugh and I’m sure, wonder

I feel like a meandering blunder

With that, I’m inclined to ask, "Do I look fat?"…..

So my Grandfather, who was an iron worker for thirty something years, in addition to being an iron mover for most of his adult life, was an absolute brick house until the day he died at the age of 87. Indiscriminately stricken down with Alzheimer’s, this man who I admired greatly was not only a house built of carbide-tungsten steel, he had a mind-muscle that was as sharp as your local barbers sling blade!

Insert Sling Blade, reference: “Yep boy, I think I love ya!”

Note: If you haven’t seen Sling Blade the movie with Billy Bob Thornton, you owe it to yourself to rent this challenging and thought provoking movie. And Billy Bob, if you’re reading this, might you have a couple of bucks lying around that I could borrow?

Now, back to the words and stuff…..

It was sad to watch a brilliant man (my Grandfather), one who could engineer just about anything a person might dream of, wither away down to just a shell: Flesh, muscle and cognition of the moment only. With that, the one thing I will always remember about those last few days, was how tremendously muscular this man still was, even given the illness that was ravaging his mental and some physical functions.

I loved his stories about the good ol’ days, sitting up 90 stories in the sky, hanging out with his buds on break, in between hours of just flat-out moving some serious weight. They were old school iron workers. Screw the mechanics: Brawn reigned supreme. It was not about who could opt out of the most work (like much of today’s workforce), it was about who could work the hardest!

“Moving the iron my friend, moving the iron,” was the typical response they gave each other when asked how things were going. So, in part two of my five part homage to my Grandfather and his iron-working work-ethic I give you, a chest named, “En Fuego!”

Pre-workout note: In the same tradition as iron workers who started moving iron in the morning and finished up in the evening moving iron, with breaks being rarer than hen’s teeth, I suggest anyone attempting this workout, do so without break. The burn is the gauge by which your effort level will be measured.

Remember: High burn – High results! En Fuego baby! That’s what it is all about at the end of this workout…..

Continue at your own risk:

Warm-up set:
Dumbell flyes – 3 sets of 20 reps (C’mon now, do ‘em wide and feel the stretch)

1^st working plex (Superset)
Wide grip barbell flat bench press – 3 sets of 15

Knurl-bar close grip flat bench press – 3 sets until failure

2^nd working plex (Superset)
Incline barbell medium grip bench press – 3 sets of 15

Upper pulley cable crossovers - 3 sets until failure

3^rd working plex (Superset)

Wide grip barbell decline bench press - 3 sets of 15

Lower pulley cable crossovers - 3 sets until failure

NOTE: Your chest should be searing about now…..if not, a suggested upbeat in tempo, may assist with a higher PainFactor (PF).

HINT: Think iron worker: Throwing a ten pound sledge hammer around all day, carrying 200 lb. iron beams around on their shoulders all day…all at 900 feet above the ground while balancing on an 8-inch wide iron-girder.

The Fry plex or the closer (This should finish you off)

Hammer strength bench press – 3 sets to failure followed promptly by:

Seated chest press on machine with weight stack – 1 drop set till complete failure

My friends, remove all doubt: Push it like an iron worker, tonight!