Bench Press
2×15 @ 45
2×3 @ 95
2×3 @ 135
8×3 @ 155, 3 grips, less than a minute between sets
CGBP
185×5
205×5
210×5
Row
45×10
3×10 @ 140
1 Arm Press
10 @ 20
2×10 @ 30
1 arm pressdown
light band 3×10
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Honesty
They finally admit they believe you are too stupid to make your own choices.
– Sen. Delores G. Kelley (Democrat – Baltimore County), who is much smarter than you are. Just ask her.
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Superstar
Mayor SRB is apparently running for re-election, and she shares a little snark with the Baltimore Brew.
That the Democratic party continues to trot her out on the national news shows is evidence the party is in deep trouble. There’s an excellent administrator right up I83 in Kevin Kamenetz, who runs a much more politically diverse county, who runs a county without huge budget issues, and who shares the vast majority of political views as SRB. But we never see him on TV.
By the way, Ms. Mayor: if you want to move on to a higher office, you need to work on your skills with the media.
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Dynamic Effort Squat/Dead, 3/8/14
Box Squat
2×2@45
2×2@95
2×2@135
185×2
8×2 @ 225, about a minute between sets. Need to work on cues and form correction, I was a mess today
Deadlift
135×3
225×1
6×1 @ 275, 30 sec rest. Not bad
45 degree hypers
3×10
Incline situp
3×10
Hammer Strength Shrugs
135×15
225×15
3×10 @ 315
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Max Effort Bench, 3/5/14
A special shout out today to wearing all of the cologne guy. Damn.
2 Board Press
2×15@45
95×5
135×3
185×3
205×3
225×3
245×3
255×1
265×1
270×1
275×1
Incline DB Press
3×10 @ 50
Pulldown
3×15 @ 100
Pressdown superset w/ Face Pulls
3×12 @ 100
Windy Recycling Day 