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  1. Day 28---Back Day Cable lat pull downs to the front 4 sets of 20 to 12 Cable Hammer Pull downs 4 sets of 20 to 12 Standing cable rows 4 sets of 20 to 12 Seated machine rows pyramid sets with reps 10-20-30-40-50-40-30-20-10
  2. Its still right in front of you...Just scroll up to the top of this page or any page and you will see the little magnifying glass...Just put your mouse on it and it will say SEARCH.
  3. Day 27---Delts Barbell Push Press 4 sets of 10 Cable front shoulder raises with rope 4 sets of 20 to 10 Dumbbell side laterial raises pyramid with reps 10-20-30-40-50-40-30-20-10 Barbell shrugs 4 sets of 50 to 10
  4. Day 26---Chest Incline dumbbell bench press 4 sets of 20 to 12 reps Incline dumbbell flies 4 sets of 20 Dip Machine 4 sts of 20 Flat hammer grip benchpress with dumbbells 4 sets of 20 to 12 Cable crossovers 4sets of 20
  5. Day 25---Forearms and abs Seated palms up wrist curls with curl bar 10 sets of 20 Seated barbell palms down wrist curls with curl bar 10 sets of 10 Next spend 30 min. doing any ab work that works best for you,
  6. Day 24---Arms Wide Underhand grip cable tricep push downs 5 sets of 20 to 10 reps Seated dumbbell bicep curls 5 sets of 20 to 10 Scull crushers with barbell 5 sets of 20 to 10 Narrow grip bicep curls with barbell 5 sets of 20 to 10 One arm cable kick backs 5 sets of 20 to 12 Hammer dumbbell curls 5 sets of 20 to 10 Bench dips 5 sets to failure
  7. Day 23---Back Cable lat pull downs to the front 4 sets of 20 to 10 reps Cable pull downs behind the neck 4 sets of 20 to 10 Bend over rows with barbell 4 sets of 20 to 10 Hammer grip rows 4 sets of 16 to 8 Cable hammer pull downs 4 sets of 20 to 10 Standing cable rows 4 sets of 20 to 10
  8. Happy Birthday Doc...
  9. Day 22--Delts Push Press 4 sets of 10 Dumbbell front shoulder raises 4 sets of 20 to 16 Dumbell Push Press 4 sets of 20 to 10 reps supersetting with side shoulder raises 4 sets of 20 to 10 reps Rear delt raises 4 aets of 20 to 12 reps supersetting with upright rows 4 sets of 20 to 12 reps Barbell push press by switching every second rep behind the neck and to the front 4 sets of 20 Cable side lateral raises 4 sets of 20 for both hands
  10. I always think how amazing how certain things in life can lead to a long journey. With what I said above from just taking some Aerobics classes to meet women and ended up being a big part of my life and the way I would make alot of money for decades and live an incredible lifestyle.. But that journey is nothing compared to this one. What ended my aerobics instructor life was a very bad motorcycle accident...I almost lost my left leg. It was bad and I have alot of metal keeping it together to this day. The docs told me I may never walk again...but from hitting the gym hard I went from being in a wheel chair to a walker to a cane to walking with a limp to doing leg presses with over a thousand pounds and being able to run faster then any kid in my neighborhood and you would never know my leg was messed up so bad to this day now. But the journey was being in that accident was the best thing that could ever happen to me...I was only around 21 years old and sued the lady that drove over my body and won $300,000 but only got $80,000 after the laywer and other fees. ..Took that money a bought a World Gym with a partner. I hired the employees and thats how I met my first wife which had my daughter. I ended up selling my part of the business and bought myself a condo for $30,000. A few years later sold it for $90,000. Bought a bigger house at that price and sold that a few years later for $290,000 then another for half a million... So all that life changing stuff all happened from getting into a motorcycle accident. From helping me survive with money to giving life to my child and so much more.
  11. Dont remember since its been a long time but I worked at the Philadelphi., King of Prussia and Florida locations in the 80's and 90's as a Trainer and Aerobics Instructor and Cordinator...Yes I said aerobics and I started when I was 17. This is way back in 1983 and aerobics was the hot thing and I remember looking in and seeing over a hundred beautiful girls wearing tights and looking so hot and moving their bodies in all kinds of positions...So I said what the hell and jumped right in the middle of them all and I was meeting girls like never before...Then one night the aerobics instructor which happened to be a Phila. Eagles cheerleader got in a car accident and didnt show up to teach the class...So instead of canceling it the manager said if anyone wants to do it and everyone pointed at me...I was nervous as hell but they cheered me on and I did so good they offered me a job and even won about 25 awards in aerobics championships over the years...If you ever watched ESPN way back then and watched any of those chamnpionships you might have seen me. At one point I worked at 8 different gyms doing 8 classes a day, 5 days a week...I had like 5% body fat doing that many each day and it was all high impact aerobics only. I know it dosent sound like much of a job but damm I met alot of beautiful women and it lead into another high paying job for me. After doing a class at Ballys and training I was in the locker room getting changed and this guy in a suit came in and started talking to me and he said hes been watching me do my classes and said I had the right look and moves and put me into a all male revue...So I worked as a male stripper on and off for about 15 years after that...So always keeping my body in perfect shape meant everything to me or I was out of a job.
  12. Day 21---Chest Incline Dumbbell chest press 4 sets of 20 to 10 reps Incline Dumbbell flies 4 sets of 12 Cable cross overs for upper chest 4 sets of 20 Hammer grip dumbbell chest press 4 sets of 20 Chest dips --first 4 reps stretching 10 seconds at the botom and then reps non stop ---total 4 sets One set of barbell bench press pyramiding up.
  13. That's some crazy stuff...and nasty....I've seen a lot of that stuff also and at Bally,s also as I worked their for several years too..Actually I worked at 4 of them in two different states. Which state did you work at one at.?
  14. After posting this up last night. Today I'm in the gym at the cable machine doing cable tricep extensions. Thiers a woman that was about 300lbs on the other side doing these leg kickbacks where she puts her nasty foot in the handle and kicks her leg back. Not sure why women do this when 5 feet away is a actual machine for this. So theirs about 6 feet between me and her... She can slant to the right or left but she stays in the center taking up hers and my space and as I'm pressed so close to the cable doing my tris she kicks me in the back and just smiles at me and continues to do it...The bitch kicked me 7 times in the back...You would think she would slant over alittle so she wouldnt do it...Either shes the biggest moron in the world or she was tryin to pick me up in some strange way...WTF... I think one of the most fucked up things that Ive been through in the gym was about a year ago and I was on the leg press machine and was adding plates on each set. This nasty old lady that looked like Hitler comes over to me screaming that I need to take the weights off the machine when I'm done using it...I said no problem and I always do but she actually wanted me to take off all the plates inbetween each set I was doing. Now she wasnt waiting for the machine. She was watching me from across the gym and everytime I got done a set she would come over to me and curse me out about not taking the plates away. This went on for 10 minutes and when I went to leave the gym the manager called me over because the bitch filed a complaint against me. I dont get it...But I know you guys that have your home gyms love these stories.
  15. Day 20---Legs Squats 4 sets of 20 to 10 reps Leg Press 4 sets of 30 Seated Leg curls 4 sets of 30 Leg extensions 4 sets of 30