So funny in the gym to day, there was a fella about 18 dressed like Ronnie! making the most obnoxious sounds when training..after about ten mins or so he came to the bench next to me and started again, i said do you mind i am losing count here and i am only counting to 5, his reply......i thought making sounds during a workout was considered to be hardcore! My reply noises with that type of weight is just embarrsing, It's ridiculous and unnecessary I felt so bad after afew minutes i ended up wright him a work out and diet plan!


Friday Gun Day


Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 2 x 20
Preacher 2x20

Abbs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches
1 failure set of Side Crunches 12-20 reps (to both sides)
2 sets of 30+ reps on Trunk Twists

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