The following is a tough hamstrings triplex that JC Santana calls "The Triple Threat". As a triplex implies, it's a combination of three exercises with minimal rest. Given that each movement easily and smoothly transfers right into the next movement it's a rather 'user friendly' set up.

The three exercises are

1. Two-leg Stability Ball Glute Bridges

2. SHELC (Supine Hip Extension into Leg Curl)

3. Two-leg Stability Ball Hip Lifts

Give it a shot either on your light hamstring day or as a hamstrings "finisher". If you get it right, you'll feel like your hams are about to rip right off your legs. Your glutes and calves will get hit hard as well. Try... read more 9 comments

Gym 'sighting' of the day. There's this girl at the gym, I swear I've never seen her actually workout yet. Well, she's been on the ellipticals, but I've never seen her lift weights yet, but she sits on the equipment and walks around the gym. I was watching her today and she literally just strolls around the gym, stops, leans on something, looks around for a while, strolls to another area, etc. Weirdest thing. I remember one time I was on the treadmill and there was a guy about three treadmills down running. This girl was just watching him. Staning on an ellliptical, completely motionless, watching him run. I figured she must know him and is just waiting for the... read more 5 comments

So I'm at the gym last night, done chest and hitting the tail end of my higher rep leg work, when what do I see as I come up to the next piece of equipment that I need? A guy drinking a PEPSI! A PEPSI during his workout. :lol: I had to do a double take on that one. Figured I'd give a sample of last night's chest work. Incline DB Press - 4x6 w/ 95s Flat DB Flies - 3x6 w/ 60s Incline Bench Press - 3x8,6,6 w/ 205lbs Flat DB Press - 3x8,7,6 w/ 75s And I'm spent! :lol: After this workout I headed home where I had a massage appointment (a friend of ours is an RMT and she just brings her... read more 16 comments

So as previously mentioned, yesterday was my heavy shoulder/light arm workout. This is probably one of the 'easier' workouts of the week (the other shoulder/arm day being a bit easier). Easier in the sense that shoulders and arms generally isn't ever as hard as hitting back or legs hard. When you think of shoulder exercises, the first thoughts you have are probably different sorts of presses (dumbbell, barbell, seated, standing, push press, etc) and probably some kind of lateral raise exercise. Everyone (or rather, most) does laterals but it's one of those movements that unfortunately no one will ever be strong on. Of course, that assumes one is doing the movement correctly to begin with. It's just such an isolated... read more 8 comments

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