Critter came out with bad intentions this morning. Not sure if it was the day off, the carb loading last night, my new Pre-workout blend, or the combination of everything, but this morning, we left a trail of destruction... at one point, I had over 40 plates working across 3 stations... I was one bad mofo this morning... but before I get to that, its official. I have a stalker.

The kid that I busted nuts on last week came back up to me this morning and I saw his lips moving and his face was pointed in my direction. I pulled one of my earbuds out and heard him mumbling something about dips...

"Excuse me?" I asked..

"You might be able to help me with something. I worked shoulders yesterday and I want to do some dips this morning but wasn't sure if that would mess my shoulder routine up..."

"How do you plan on doing dips?" I asked because our gym is not set up for them and you have to set up dual bars on the squat rack and I wasn't sure if he knew that.

"I plan on setting up bars on the safety rails of the power rack." he answered.

"Well, in that case, no.. you should be fine. Depending on how you set up, Dips focus on triceps or chest. Go for it." I answered.

"Thanks... BTW, Arnold never used 5# DB's..", he said with a smirk on his face.

I looked back up with a serious face and answered, " You shouldn't believe everything you read on the internets.." and turned and walked away trying to hide the smile.

I watched him go set up the bars while I was racking the Leg Press. He jumped up and started doing something that sort of look like a half cross and a pull up. His arms/elbows were out at nearly 45* because the bars were so far apart.

"Jesus" I thought. What ever happened to due diligence...

I walked over and tapped him on the shoulder.

" Let me show you something else Arnold taught me.." I said. "Put a 10# weight between the rail and the rack to get your elbows tucked so you can do those with some semblence of form."

His eyes glazed over so I walked over to the next rack and grabbed 2-10# weights and went and placed them between the rail and rack.

"Now try them", I said as I walked away...

When I got back to the leg press I turned and looked. I saw him doing dips with chest lean and when he saw me looking he dropped down and gave me two thumbs up. I thought to myself, Dad always told you not to feed the strays.... and I went back to work.

Added LF Hack squats to my heavy superset this morning. All I have to say is I used to think I did proper leg workouts. Now I know what a proper leg workout feels like. I was pushing iron this morning. I made up for yesterday and then some.

When I finished legs, I had a flashback from bootcamp. Anytime we were ready to quit and drop out of our boots, Sgt. Westmoreland would make us drop and do leg raises. Not sure why that thought hit me, but I ran with it. I walked over to the kid and asked:

" I need a number between 1 and 10."

"Excuse me", he said..

"1 and 10. Pick"

"Uh, 6.." he said.

"Thanks" I walked off heading towards the Ab section.

Leg raises on a flat bench. 6 second motion up to 45* and 6 second motion back down to 90* overhang. 10 reps and then holding 6 seconds at 90* at last rep. 4 sets. My abs were screaming for mercy.

Friday - Legs
10 reps, 60 seconds rest between supersets

Superset
LF Seated Leg Extension - 160, 190, 220, 235
LF Seated Leg Curls- 160,190,220,235

Triset
Leg Press - 12P, 16P, 20P, 24P(4)
BB Squats - 2P, 4P, 6P, 6P
Hack Squats - 230, 270, 310, 350

Superset
BB Calf Raise(Smith) - 10P(+50) x 15 x 4(PR)
Calf Raise(Leg Press) - 16P, 16P, 20P, 20P

Leg Raise - BW x 10 x 4 (6 second reps)

Today, I got my money's worth.

Semper Fi