Almonte Fitness + Great Workout + Awesome Seminar

This Monday Past Monmday December 15th found me and Eric Nantel training in Almonte
at Tony Lopes Gym Almonte Fitness, Located on the fringe of Almonte.

We were running late so we had 40 minutes to bang out our Monday Tri's and Shoulder day.

Max Swiss Bench with 100 lbs of Chains

Each set was Supersetted with One Arm Shoulder Press on the T Bar Row @ 90 lbs 12 reps per arm for 5 sets.

Ended with a max Swiss Bar Press of about 545 including the bar and Chains

Followed with

Face Pulls 5 sets with 60 secs rest
Tricep Pushdown 5 sets with 60 secs rest.


Great Volume awesome Pump and 40 minutes!!

At 7 pm I held a seminar on Intensity and GPP training for getting fitter and thereby increasing workout capacity and Strength.

I also went over the Importance of Beta Alanine for awesome workout Volume and Endurancee.

Thanks to Tony for Hosting us.

Thanks to Young Blood ADAM for being the demo guy for intesity Training using
Push ups and BDW squats.