Thursday

Squats- warm ups x5. We did several sets and then went 80%x2x6. These are rough. (I went 375 on my two sets. My knee is still bothering me but I was happy with tonight.)
Power lift Good Mornings- 1 warm up x 5 reps. Then two heavy sets of 5 reps. (I went 365 and then 405. I only got 4 reps with 405)
Lopes hams- 3x12
Abs- 50 Crunches

Tonight was a great night- lots of work and Doug and Austin did well. I enjoyed it.  

Tuesday- the guys

Upper Back and Biceps

Arnold Curls- 5x10 ( I used 60's on these for my top set.) Make sure not to swing the weigh up and don't let the elbow move.
Close grip Pull Ups- 30 reps
Single Arm db rows- 4x10 (My top set was 145's)
Arrow Pulls- 3x12
Abs- 25 body curls, 20 ab wheel, 30 crunches

Coach A broke two of my bands tonight. He felt bad, but I knew that they were old and that they were close to the end of their life. Tonight was good.  

Monday- the guys

Four Board Bench- warm ups (reg. bench warm ups) x5 reps. Then try 100% of raw max for 5 reps off of 4 boards. Keep going up until you can't do 5 reps.

Incline Db bench- 1 warm up x5 then 3x8

Arrow Pulls- 3x12-15 (use purple or green bands or any combinations of)

SUPERSET: Tri Push Downs- 3x15, Over head Tri Extensions- 3x15 (purple or green bands)

Abs- 50-60 Crunches   

Thursday

The guys.

Box Squats- warm ups x5 reps for 2-4 sets, then 78%x2x7
Rack Pulls- (bar set just below the knees) work up to a max 5 reps. Matt and I had a little competition with 495. I did 4 reps, and Matt did 5, it was big fun.
Bicycle Hams (Purple bands) 3x30 sec.
Abs- Ab wheel-20 reps, Incline Denise Austin 15 reps, Crunches 25 reps

Monday and Tuesday

Monday-
Banded Db Floor Bench- (green or purple bands) warms- two to four sets of 5, then do 3x8 as heavy as you can go.

Single Arm Db Shoulder Press- 1 warm up x5, then 2x8 Go as heavy as you can.
Coffee Can exercise for rotary cuff. 3x15

SUPERSET- Tri Push Downs- 4x15
Over head Banded Tri Extensions- 4x15 (green or purple)

Body curls- 50 reps


Tuesday-
Hammer Curls- 4x10
Arnold Curls- 3x10
Pull ups- 30 reps
Db High Pulls (upright rows) - 3x8
Incline Denise Austins-20 reps, Ab wheel- 15 reps, Toe touches- 20 reps

My New Business

Hi Everyone,

Starting in January I'll  begin to train people professionally. It has been a long time coming and now's the time. I'll begin training mostly at American Iron, but I'll train some people here at the house as well. The people who train with me in the morning at my house will have to start paying for me to coach them, but the cost will be very low since most of the people who train with me in the morning have been with me forever.

I will charge new clients thirty dollars an hour and twenty dollars for a half hour. This rate is low compared to most trainers in this area. I have a lot of experience and knowledge, so if you know someone in the Reno area that wants a good trainer please send them my way.

George    

This week in the gym

Monday-
Floor bench- 2-4 warm ups x5 reps, then 2 top sets 8 reps (70-75% of your raw max.)
Behind the Head Shoulder Press- 1 warm up x5, then 2x8
Laterals- 3x10
Ball Push Ups with bands- 3-4 sets x 10-12 reps
Abs- 40 Body Curls

Tuesday- No weights (Reno High Awards Banquet)

Thursday-
Pin Squats- 2-4 warms x5, then 2x8 @75%
Single Leg Db Stiffs- 1 warm up x5, then 3x6 on each leg.
Banded Leg curls- (purple band on each leg) 3x15
High Pulls- 1 warm up x5, then 3x8
Abs- Incline Denise Austins- 20 reps, Body Curls- 20 reps, Crunches- 20 reps