Got to train twice this week at my favorite gym when travelling to visit Lisa's family - Webb's World of Fitness in Penn Hills. This is a great gym, typical old school bodybuilding type of place. Two big power racks, tons of free weights and Hammer Strength, and chalk marks on the bars. BOOM!

Wednesday, 7/17/13 - Lower Body 

1. squat: 125x5, 140x5, 160x10
2. deadlift: 155x5, 185x5, 205x5
3a. 45 degree back raise: 4x10-15
3b. calves: 4x15
3c. pulldown abs: 4x20

Thursday, 7/18/13 - Upper Body

1. bench press: 95x5, 105x5, 125x10
2a. press: 55x5, 65x5, 75x10
2b. chins: 25 reps
3. Hammer Strength row: 90x15, 140x12, 160x10 / 2 sets
4a. lateral raise: 4x10-15
4b. DB curl: 4x8-15
5a. face pulls: 3x15-20
5b. pushdown: 3x20-50

Hitting the PGH Casino today, then back on the road to the ATL 



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