Today, I hit back and biceps for a great session.  Here's what went down.

Seated Cable row (overhand grip) 100x12, 110x10, 125x8,8

Lat Pulls (close grip, palms facing) 100x12, 12, 10

V-bar cable pullovers-85x12-15-3 sets

Single Arm cable rows:  85x12-3 sets per arm

Single arm pulldowns:  85x12-3 sets

Cross-body Hammer curls:  35x12-3 sets

Lying cable curls:  95x10-12- 3 sets

Reverse curls/bb curls super set:  40x10/10-2 sets

Concentration curls:  25x10-12-2 sets

Cross trainer:  22:00 of intervals

Back to the locker room for a shower, slap on the suit and tie, back to the office for lunch and the rest of the day.  Thanks for checking in with your favorite, OCD, West Texas attorney.  have a great one.

It was a really great day of training.  It is so good to be out of the blizzard and mobile again.  Last Sunday, it was 60 degrees.  We played tennis in shorts and t-shirts.  We woke up the next morning to 19 inches of snow and wind in the 50-60mph range.  by the next Saturday, it was back in the 60s.  Crazy stuff.

I have changed from the PHAT protocol to a plan using mostly hypertrophy work, as the power days were wreaking havoc on my shoulders.  I've worked really hard to get my form on my pressing movements as clean as possible to avoid shoulder issues.

Here's what I did yesterday.

BB Bench:  205x9, 215x7, 225x5, 205x7

DB Incline:  60x12-3 sets

Hammer Strength press:  55x12-15-3 sets

3 position cable fly:  low x12, mid x 12, high x12-3 sets

V-bar tricep pushdowns:  120x12-3 sets, super set with lateral raises:  25x12-3 sets

Rope pushdowns:  80x12-3 sets, super set with front raises:  22.5x10-3 sets

single arm cable kickbacks:  40x20-3 sets

Crosstrainer:  20:00 of intervals

Finished up with some ab work.

It was a solid and intense day, and it's damn good to see the sun again!  Have an awesome week.  Thanks for checking in with your favorite, OCD, West Texas attorney.

After missing Monday due to being home with a sick wife, I hit my upper body power day yesterday.

My strength was a little bit low and my right AC joint has really been killing me.  I pushed through and here's what went down.

Warm up for back 15 pullups.

Weighted Pullups with 50lbsx5; 55x5; 60x5

Seated Cable row machine: 2x10-160

Lat pulls: 2x10-140

BB Bench press: 245x3; 225x5, 5,5

Decline bench press: 225x8-10-2 sets

DB shoulder press: 3x8-10-65

Rope attachment Tricep pushdown: 100x10-3 sets

Cambered bar curls: 85x10, 10, 10

Crosstrainer: 20:00 of intervals.

I hope you all have a great week. Thanks for checking in with your favorite, OCD, West Texas attorney.

I'll hit lower body power today! Can't wait.

Today's training session was what I was hoping it would be.  It was solid and intense and a great way to close out the week.

BB Bench press with rubber bands added: 175x3-6 sets, 30 seconds rest

DB Incline press:  60x12 65x12; 70x9

Hammer strength press: 60x15-3 sets

Cable flyes: 2x15-20-40lbs per side

V-bar pushdowns: 140x12, 150x10, 150x9

Overhead rope extensions:  90x15-2 sets

Single arm cable kick backs (drop sets 40/30):  x20-2 sets

Straight bar preacher curls: 50x8-12-3 sets

Incline DB Curls:  20x12-15-2 sets

Cambered bar curls with bands: 55x12-15-2 sets

Crosstrainer:  20:00 of intervals

I hope you all have an awesome weekend.  Thanks for checking in with your favorite, OCD, West Texas attorney.

I hit lower body hypertrophy day yesterday afternoon and the battle was more mental than physical, as I really had to fight myself through some fatigue, but I made it through and really hit it hard.  Here's what went down.

Speed Work: BB Squats: 195-6x3-30 seconds rest

BB Front Squats: 155x8-12-3 sets

Leg press: 450x15- 2 sets

Leg extensions: 130x15-20-3 sets

Romanian deadlifts: 185x8-12-3 sets

Glute ham machine: 170x15-2 sets

Seated ham curls: 90x15-20-2 sets

Seated Calf raise:  105X15-3 sets

Calf press: 590x12-2 sets; 540x15-2 sets

Crosstrainer:  20:00 of intervals

I will hit chest/arms hypertrophy day today. Can't wait. Thanks for checking in with your favorite, OCD, West Texas attorney.

This Morning was a great session. I did back/shoulder hypertrophy day, and here's what went down.

Speed work: Plyometric pullups: 6x3-30 seconds rest

Chinups: 3x10-12

Seated rows: 3x10-12-120lbs

V-bar pullovers: 2x15-100lbs

Single Arm lat pulldowns: 2x20-70lbs-Saw this on a youtube video from Matt Ogus

DB Shoulder press: 3x12-50lbs

Cable upright rows: 2x15-100lbs

DB lateral raises: 3x20-25lbs

20:00 of intervals on the Crosstrainer

Gotta love the West Texas weather.  Monday-70 degrees; yesterday-drove home in the snow!

Shower, throw back on the suit and tie, and back to the office. Have a great Wednesday. Thanks for checking in with your favorite, OCD, West Texas attorney.

Solid day of training in the books for today.  It was lower body power, and here's what went down.

BB Squat: 315x4, 4, 4

BB Front squat:  175x8,9

Leg Extensions: 180x9, 9

BB Romanian Deadlifts: 245x6,6,6

Glute/ham raise: 210x10, 10

Calf press: 3x10

Seated calf raise: 2x10

Crosstrainer: 15:00 of intervals.

Back to the locker room to shower up and back to the office for lunch and attack the afternoon.  I hope you all have an awesome day.  Thanks for checking in with your favorite, OCD, West Texas attorney.

I hit my upper body power day yesterday.

Warm up for back 15 pullups.

Weighted Pullups with 50lbs: 3x5

Seated Cable row machine: 2x10-160

Single Arm Lat pulls: 2x10-80

Decline bench press: 225x8-10-2 sets

DB shoulder press: 3x8-10-65

V-bar Tricep pushdown: 140x10; 150x,8

Cambered bar curls:  85x10; 95x8,7

Crosstrainer: 15:00 of intervals

It was a solid session. I hope you all have a great week. Thanks for checking in with your favorite, OCD, West Texas attorney.

I'll hit lower body power today! Can't wait.

Awesome training session.  Great pump and intensity!!

BB Bench press with rubber bands added:  165x3-6 sets, 30 seconds rest

DB Incline press:  60x12-3 sets

Hammer strength press:  60x15-3 sets

Cable flyes:  2x15

V-bar pushdowns:  130x12, 140x11, 150x8

Overhead rope extensions:  80x15-2 sets

Single arm cable kick backs:  30x20-2 sets

Cambered bar preacher curls:  55x12-3 sets

Cambered bar curls with bands:  55x12-15-2 sets

Alternating DB curls:  25x15-20- 2 sets

12:00 of intervals on the crosstrainer, then, to the lockerroom for a shower, and back to the office.  I'm going to go pick Ava up from kindergarten and bring her back to the office for a little bit.

We have an awesome weekend ahead with tennis, cooking and fun.  I hope you all have an awesome weekend.  Thanks for checking in with your favorite, OCD, West Texas attorney.

I hit lower body hypertrophy day this afternoon as my second session and here's what went down.

Speed Work: BB Squats: 195-6x3-30 seconds rest

BB Front Squats:  155x8-12-3 sets

Leg press: 450x15- 2 sets

Leg extensions: 130x15-20-3 sets

Romanian deadlifts: 185x8-12-3 sets

Glute ham machine: 160x15-2 sets

Seated ham curls: 90x15-20-2 sets

Seated Calf raise:  95X15-3 sets

Calft press:  540x15-3 sets

I will hit chest/arms hypertrophy day tomorrow. Can't wait.  Off to watch the girls do their gymnastics classes. Have a great one. Thanks for checking in with your favorite, OCD, West Texas attorney.

This Morning was a great session. I did back/shoulder hypertrophy day, and here's what went down.

Speed work: Plyometric pullups: 6x3-30 seconds rest

Chinups: 3x10-12

Seated rows: 3x10-12-120lbs

Single Arm lat pulldowns: 2x15-50lbs-Saw this on a youtube video from Matt Ogus

V-bar pullovers: 2x15-20-90lbs

DB Shoulder press: 3x12-50lbs

DB Front raises: 2x15-20lbs

DB lateral raises: 3x20-25lbs

15:00 of intervals on the Crosstrainer

Shower, throw back on the suit and tie, and back to the office. Have a great thursday. Thanks for checking in with your favorite, OCD, West Texas attorney.

I'll hit lower body Hypertrophy later today to make up for a missed session! Can't wait.

Today was another great day of training. I hiit my lower body power day, and here's what went down.  Got to go to a 1/2 birthday party for Lotty, as her birthday is in the summer, so her teacher had it for her on the 1/2.  It was pretty cute to watch a bunch of 2-2/12 year olds partying with cupcakes.  I'm a lucky man that I was able to go.

BB Squat:  315x4, 4, 4

Leg press on the sled:  505x10, 10

Leg Extensions:  170x10, 10

BB Romanian Deadlifts: 255x6,6; 225x6

Glute/ham raise: 190x10, 10, 10

Calf press: 3x10

Seated calf raise: 2x10

Crosstrainer: 13:00 of intervals.

I hope you all have an awesome rest of the day. Tomorrow will be back/shoulder hypertrophy day. Thanks for checking in with your favorite, OCD, West Texas attorney.

I took off from work a little early and went with my wife to the gym by our house.  I usually train at the gym in the building where I have my office, but it was nice to try a different atmosphere and equipment.  The gym that my wife uses has more equipment and a better selection, so that was a nice change up.  I hit my upper body power day and made it work.

Warm up for back 15 pullups.

Cybex High row machine:  3x5-210

Cybex low row machine:  2x10-170

Weighted pullups with 35lbs:  2x8

Decline bench press (as it was national chest day, all of the flat bench stations were in use...) 3x5-245

Hammer strength incline:  80 per side:  2x10

Hammer strength shoulder press:  3x10-55

Tricep pushdown station: 3x10-90

Cambered bar curls:  3x10-80

Crosstrainer:  15:00 of intervals

It was a solid session and it was fun to train with my wife, even if she was doing her bodypump class in another room, it was nice to be at the same place.  I hope you all have a great week.  Thanks for checking in with your favorite, OCD, West Texas attorney. 

I'll hit lower body power today!  Can't wait.

I hit lowe body hypertrophy day yesterday and here's what went down.

Speed Work:  BB Squats:  185-6x3-30 seconds rest

Goblet Squats:  90x8-12-3 sets

Leg press:  450x15- 2 sets

Leg extensions:  130x15-20-3 sets

Romanian deadlifts:  185x8-12-3 sets

Glute ham machine:  160x15-2 sets

Seated ham curls:  90x15-20-2 sets

Crosstrainer:  15:00 of intervals

I will hit chest/arms hypertrophy day today.  Can't wait.  Tennis this weekend and good sea food on tap.  Have a great one.  Thanks for checking in with your favorite, OCD, West Texas attorney.

Yesterday afternoon was a great session.  I did back/shoulder hypertrophy day, and here's what went down.

Speed work:  Plyometric pullups:  6x3-3 seconds rest

Chinups:  3x10-12

Seated rows:  3x10-12-110lbs

Butterfly grip pulldowns:  2x15-90lbs

V-bar pullovers:  2x15-20-90lbs

DB Shoulder press:  3x12-45lbs

Upright rows:  2x15-75lbs

Cable lateral raises:  3x20-20lbs

HIIT on the elliptical:  2 minute warm up, 12:00 of HIIT (15 seconds on/45 seconds recovery pace), 1 minute cool down

Stretch and foam roll and back to the office to wrap up the day.  Have a great thursday.  Thanks for checking in with your favorite, OCD, West Texas attorney. 

I'll hit lower body Hypertrophy today! Can't wait.