Kansas City ABC #4 - 5/25/08

[Hola Bola]

Kansas City ABC #4 - 5/25/08

The ANIMALS
-Hola Bola
-Sir J-Werk
-Themostocles
-stangkiller
-KcJon
-tmf
-bigmac366
-Matt
-andyman089
-Thing #1 (Matt)
-Thing #2 (Nick)

Pretty good turnout... there were a few more who had to cancel at the last minute, so hopefully we'll have more guys show up next time.

The Workout
Back workout, but since there were so many of us we split up into smaller groups. I'll list what I did... everyone did something pretty similar to this... just different variations of the exercise.

1. Chest Supported T-Bar Rows - 9 sets

2. HS Iso Rows - 5 sets

3. Hammer Grip Chins - 6 sets
-alternating with-
3. Smith Machine Shrugs - 6 sets

4. Machine Rows - 3 sets
-alternating with-
4. Machine Pulldowns - 3 sets
-alternating with-
4. Bent Rear DB Raises - 3 sets

It took us about an hour and a half to complete everything, and most everyone was drenched in sweat by the end. I'm pretty sure I'm not the only one with a sore back & traps 2 days later!

The PWO Meal
Chinese Buffet!!! It was about 3pm by the time we went to eat, so we were the only people in the whole place. The food was pretty good... I had alot of chicken and rice... great PWO food. I was amazed at how much food the Twins (Thing #1 & Thing #2) ate though... I don't think I've ever eaten 3 FULL plates at a chinese buffet before!

PWO Activity
Sand Volleyball... it was a beautiful day outside and the city park was literally 1/2 a block from the Gym. I still had a volleyball in my truck from the last time I played so the guys who didn't have to be anywhere all went and had some fun in the sun. We played for about 2 hrs... that was my cardio for the month!

The Pics
Group pic...
http://img155.imageshack.us/img155/2823/p1010306eo4.jpg

Action pic (bigmac366, andyman089, Themostocles, stangkiller)...
http://img137.imageshack.us/img137/9320/abc1fi0.jpg

Action pic (Themostocles, bigmac366, stangkiller, -tmf-)...
http://img137.imageshack.us/img137/8340/abc2qi7.jpg

Hola giving some advice on deadlift technique...
http://img137.imageshack.us/img137/9726/abc3dg5.jpg

Matt doing some lat pulldowns...
http://img392.imageshack.us/img392/3456/abc4hl0.jpg

Bigmac and Themostocles posing for the camera, one of the twins doing shrugs...
http://img387.imageshack.us/img387/2713/abc5bj9.jpg

Sir J-Werk doing some intense shrugs while -tmf- inspects his palm...
http://img387.imageshack.us/img387/2760/abc6au5.jpg

Hola shruggin' on the smith...
http://img387.imageshack.us/img387/2096/abc7bs2.jpg

stangkiller warming up on deads...
http://img387.imageshack.us/img387/2016/abc9uw6.jpg

-tmf- doing some chest supported t-bar rows...
http://img369.imageshack.us/img369/5875/abc8cv3.jpg

Andyman089 looks hungry...
http://img387.imageshack.us/img387/6191/abc10lp4.jpg

-tmf- doing some rear db raises...
http://img354.imageshack.us/img354/9325/abc11cw5.jpg

Thing #1 and Thing #2 on the machine lat pulldown...
http://img354.imageshack.us/img354/872/abc12sh8.jpg

Bigmac366 and Themostocles on the machine row...
http://img380.imageshack.us/img380/4915/abc13uh1.jpg

Andyman089, The Twins, and KcJon...
http://img237.imageshack.us/img237/8160/abc14wq3.jpg

Goofy group pic...
http://img253.imageshack.us/img253/3476/abc16oq9.jpg

Chinese buffet...
http://img395.imageshack.us/img395/2666/abc17ey3.jpg

[Lunatic001]

Nice session, nice pics and nice narrative!...keep up the good work!

[Toni69]

great pics! Your all so cute...and strong of course, very strong session! ;) I mean that in a very professional way too. ;)

But really...fantastic session...and why no pics of you all chowing down at the china buffet, hmmmm? LOL

[naturalguy]

Great pics!

Looking large Hola

[stangkiller]

nice pics

[Sir J-Werk]

Outstanding post as usual Hola! Good times....

Bigmac, Themostocles, and myself teamed up this go round.... tmf was with us for a few also.

1.BOR's = 8 sets

2.Rev. Grip Pull downs = 6 sets

3.Nautilus Shrugs = 7sets

Circuit
4.nautilus compound rows = 3sets
4.db rear laterals = 3sets
4.lat flexor = 3sets

I think the guys threw in one more set at the end while I was snappin' photos.

Looking forward to the Ozarks!

[Big C]

Some strong boys out there in the K.C area like I've said before....great session. Wish the Akron/Canton boys could colide with you guys some day. Keep up the kick ass work, Big C

[Phil800101]

Looks like another great session fellas! Cool pics, the pwo meal and volleyball sounds like a great time as well!

[Hola Bola]

Great pics!

Looking large Hola

Thanks Eric.

Some strong boys out there in the K.C area like I've said before....great session. Wish the Akron/Canton boys could colide with you guys some day. Keep up the kick ass work, Big C

That would be sweet... I'll definately be at the Arnold again next year... we can hit it up then for sure.

[Enforcer]

Nice fellas. You group is growing every day. Good shit fellas keep up the hard work

[J-Dawg]

Looks like you've guys have added some new members since last time. KC is growing fast! Way to go fellas. Another great session.

[Sir J-Werk]

Nice fellas. You group is growing every day. Good shit fellas keep up the hard work

Looks like you've guys have added some new members since last time. KC is growing fast! Way to go fellas. Another great session.

Thanks fellas.... Bigger and better everytime!

[Hola Bola]

Nice fellas. You group is growing every day. Good shit fellas keep up the hard work

Looks like you've guys have added some new members since last time. KC is growing fast! Way to go fellas. Another great session.

Hell yeah... I'm hoping to have +20 attend the July session.

[Pizzalamp]

some big dudes at this abc...all the way big dudes

pics look great...thanks for posting

I would have liked to see the food at the chinese buffet in pic form

[Sir J-Werk]

Goofy group pic...
http://img253.imageshack.us/img253/3476/abc16oq9.jpg



OMG! I just noticed this.... Is Seth hiding back there? LMAO!

[Hola Bola]

OMG! I just noticed this.... Is Seth hiding back there? LMAO!

Hahaha yeah... its like a "Where's Waldo?" pic...

[Sir J-Werk]

Hahaha yeah... its like a "Where's Waldo?" pic...

Lmao.... We gotta teach that boy stage presence....

[Hola Bola]

Lmao.... We gotta teach that boy stage presence....

I tell everyone to look big and he hides in the back... thats pretty funny.

[Sir J-Werk]

I tell everyone to look big and he hides in the back... thats pretty funny.

LMAO! Was that "that" picture?! HAHAHA!

[Hola Bola]

LMAO! Was that "that" picture?! HAHAHA!

Yep, it was that picture... thats why everyone was looking goofy.

[Sir J-Werk]

Yep, it was that picture... thats why everyone was looking goofy.

Ah! ... And now the light comes on.... lol, it's been a long day.

[Themostocles]

Hahaha yeah... its like a "Where's Waldo?" pic...

I don't think they have any striped animal shirts yet. I just don't like pics. *Shrug* Sorry. -T.