Steve, Shawn, and Simon getting "jacked"…

while Walt does curls in our mirror.  Nice fellas, really nice work.

WOD: 

Bench Press – 4 sets x 8 reps
Dumbbell Flyes – 3 sets x 10 reps
Barbell Bicep Curls – 4 set x 10 reps
One Armed Dumbbell Bicep Curls – 3 sets x 8 reps 

It’s April 1st, right?  So yeah, maybe bring whatever shoe you run in…

0 thoughts on “Posted: 4/1/2009

  1. Matt says:

    That's what I'm talking about! All I need now are some lateral raises, hamstring curls and a protein shake.

  2. Dan M says:

    I will be missing Wednesday's workout because I have a spray-tanning appointment that I just couldn't cancel. By the way, why are there no cable crossovers or calf raises? These are very important exercises that should not be excluded from any serious training program.

  3. mike s says:

    if u want i can bring a big mirror in for tomm. wod, and i can break out the tiger striped zuffa pants.

  4. cody d says:

    good call on the mirror..i'll still bring mine so we can have maximum mirror exposure. dont leave out calf raises and and shrugs. i have a tv i can bring in so we can all watch it in between sets.

  5. mike s says:

    good point dan, t a quick question, can we use the ghd racks for preacher curls or are we just gonna do them free standing?

  6. DC says:

    oh my god did you guys see the latest Maxium mag. and The story about is she cheating on you… oh my god it was so good.. i'll bring it in and let you guys read it around 4 and we can talk about it while we rest and workout..

  7. jj says:

    Can we do supersets with the bench and barbell curls?..I also think we should add calf raises and crunches, it being Wednesday and all..I don't want to screw with the rotation of lifting days!!

  8. ilario says:

    Can't make it guys. 10 mins on treadmill, then shoulders & tris (on machines of course), then 1200 calorie "Pina Colada" power smoothie. Hey seriously, does my ass look fat in these bike shorts?

  9. taylor says:

    You guys are real funny and all…but I am going to need some help on these excersises, do you think a demo is on the main site? I am just used to cybex machines and am not really comfortable using free weights. I usually hide in the back 'girl's room' of my gym, I never thought 'pumping iron' was for chicks. So anyone that wants to demo some of these killer moves, I'll be the one in spandex, next to Ilario. –Thanks in advance for all the help guys 🙂

  10. taylor says:

    You guys are real funny and all…but I am going to need some help on these excersises, do you think a demo is on the main site? I am just used to cybex machines and am not really comfortable using free weights. I usually hide in the back 'girl's room' of my gym, I never thought 'pumping iron' was for chicks. So anyone that wants to demo some of these killer moves, I'll be the one in spandex, next to Ilario. –Thanks in advance for all the help guys 🙂

  11. Josh says:

    Ilario, I see you've been hitting the butt blaster and the inner/ outer thigh machines pretty hard lately. Your ass looks fine!

  12. clint says:

    hey I have a treadmill I can bring over…We can each take a 5 Min cool down walk between exercises. If somone would bring a TV that would be great! Ilario, I think you do spandex! well, and did you see the new tye-died tank tops…they would look great with them.

  13. Kate says:

    since I use to WORK at such a place…I can bring in all the smoothie recipies for all of your post-workout shakes 😉

  14. Tracy says:

    Well I thought I would go to a Body Pump class because I am too intimidated by the beasts CFW is producing…I will be there with my bright pink leg warmers and lipstick…look for me!!

  15. o says:

    I put on makeup just for today…. i'll be standing in the corner, preening, stretching, flexing…. making sure i don't sweat…. because muscles on girls are soooo gross…. oh my god, whatever…

  16. ADAM says:

    I think Matt was just starting to get a chubby as he was reading todays WOD until he got to the bottom. What a bad case of blue balls. Be careful who you joke with Tony, he might go do that WOD.

  17. t. says:

    You guys are too funny today! Scott, you smoked that wod Bro. But then Hub came in and put the smack down on all of us!

  18. DC says:

    All jokes aside if you are coming in this evening please wear something BRIGHT that you can be seen in..

  19. DC says:

    All jokes aside if you are coming in this evening please where something BRIGHT that you can be seen in..