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New delts/traps/calves workout; Tough love for “100 Challenge” participants.

Thursday, September 28, 2006 by  
Filed under Daily Blog


Tonight is a big workout: delts/traps/calves. I’ll be rotating to new exercises tonight. Here is what I have planned:

4 x 12 Dumbbell presses
4 x 12 Standing dumbbell lateral raises
4 x 12 Seated bent-over dumbbell lateral raises
4 x 12 Barbell upright rows

4 x 12 Heavy barbell shrugs

4 x 12 Vertical calf presses

I can’t believe how fast the first month of my bulk has flown by! I’ll be taking my end of the month measurements and pictures this weekend, and will post a progress report on Saturday or Sunday.

There are only three days left to register for October’s “100 challenge” (see below). I was disappointed to see that quite a few people have abandoned their September challenge, or didn’t even start at all. I’m going to get on my soapbox with a little tough love now…

Yeah, I know it’s a tough challenge – no one ever said it wasn’t. So, before you make an official post saying “I’m in!”, please make sure you are really up for it. With the exception of a few planned vacations, I’ve made 1,361 daily posts to this web site. I’ve never missed my self-imposed 9:00 AM deadline, and I’ve never missed an update. That’s almost 4 years of 100% consistency. I’m a busy guy, too: I have a full-time job that demands a lot of me, I workout every day, I have commitments and obligations to meet, I run this site and the forums, I have a home and a family to take care of… So forgive me if I find it extremely difficult to accept that the 30 or 31 updates required by the challenge rules is such a hardship for some. If you make the commitment, then you do what you have to do to follow through. I don’t want to see anyone bailing out of the October challenge. Losing points is one thing, but giving up entirely is not what this challenge is about!

Registration for the October John Stone “100 Challenge” is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account. For all the details, official rules and sample entry data, just head over to the October “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers! 🙂

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