BEHOLD THE WFP PLAYOFF IS UPON US AND WILL BE FINISHED THIS YEAR.
As you remember from last year this playoff features the conference winners plus the 6 highest at large teams based on the final WFP Top 20.
First We Rank The Conference Winners (based on the results of the final WFP Top 20)
1. ACC - Florida State
2. SEC - Auburn
3. PAC 12 - Stanford
4. B1G - Michigan State
5. Big 12 - Baylor (I also propose naming this conference the Southwest Conference)
6. AMERICAN - Central Florida
7. Mountain West - Fresno State
8. MACtion - Bowling Green
9. Conference USA - Rice
10. Sun BEAST - Louisiana-Lafayette Ragin' Cajuns
The final 6 spots are held by the 6 highest at large team (6 highest ranked non conference champions)
11. Bama (final WFP Top 20 #3)
12. Sakerlina (final WFP Top 20 #5)
13. Mizzou (final WFP Top 20 #8)
14. Oklahoma (final WFP Top 20 #9)
15. Clemson (final WFP Top 20 #10)
16. Ohio State (final WFP Top #11)
Now that the seeds have been set, let's take a gander at the opening round games
No. 1 Florida State vs No. 16 Ohio State in Tallahassee
No. 2 Auburn vs. No. 15 Clemson in Jordan O' Hare
No. 3 Stanford vs No. 14 Oklahoma in Palo Alto
No. 4 Michigan State vs No. 13 Mizzou in the Great White North
No. 5 Baylor vs No. 12 Sakerlina in the House that Art Briles built
No. 6 Central Florida vs No. 11 Bama in the Citrus Bowl
No. 7 Fresno State vs No. 10 Ragin Cajuns on the West Coast
No. 8 Bowling Green vs No. 9 Rice in America's Heartland
Now just gotta nab my roommate's PS3 and NCAA 14 and go simulate these games.
Should be fun
WFP
Tuesday, December 10, 2013
Thursday, October 17, 2013
A Call to Arms: BEAT MIAMI
Growing up in a Virginia Tech household, I've always had an itch come Saturdays in the fall. From making Pilgrimages to Blacksburg every Saturday with my family, to playing under the lights on Friday Nights for dominant high school program, this only deepened this obsession. When I decided to commit my college life to a basketball rich campus in the summer of 2007, I made a commitment to never lose that football obsession. I've dedicated too many years of my life NOT to carry out this practice of getting too fired up on Fall Saturdays. My "football crazy," as my girlfriend calls it, will never allow me to lose hope or faith in a team. This year is no different. Even after watching Carolina squander away opportunities in person, two Saturdays ago, I haven't given up on what opportunity lies ahead for Larry Fedora's team. I haven't given up on the 120+ individuals that makes up this sleeping giant of a college football program.
In my opinion, there are few sports that you can compare to college football. We, as fans, are limited in the outcome of what we can do to determine the result of the game. We can't make the play calls, we can't throw flags, we can't tackle. We can't make blocks, we can't hit the right gaps, we can't kick field goals. The one thing as fans we can do is be as loud as humanly possible for our team. When Kareem Martin flies of the edge forcing a fumble, when Bryn Renner connects a rainbow to a streaking Quinshad Davis, when Romar Morris breaks a tackle and has nothing but open field, unleash a sound wave the spans the Greater Triangle Area. With our backs completely against the wall it's time to sack up as a fan base and provide relentless support for this team. It's time for everyone to do a lil extra.
First series on offense and defense: Set the tone. Make sure Miami knows what's gonna hit em' every down on every drive.
Running Backs and Receivers: finish your runs and routes, fight for that extra yard, North and South. Offensive line: fire off the ball, maul with some stank in your ass, and block your tits off.
Front seven: Wrap up, cause havoc, fly to the ball.
DBs: Stuff at the LOS, and lay the wood.
Home crowd: Deafen Miami's offense. Be loud, be proud and stay fired up.
THE NEW SEASON STARTS TONIGHT. GO BEAT MIAMI.
GO HEELS.
In my opinion, there are few sports that you can compare to college football. We, as fans, are limited in the outcome of what we can do to determine the result of the game. We can't make the play calls, we can't throw flags, we can't tackle. We can't make blocks, we can't hit the right gaps, we can't kick field goals. The one thing as fans we can do is be as loud as humanly possible for our team. When Kareem Martin flies of the edge forcing a fumble, when Bryn Renner connects a rainbow to a streaking Quinshad Davis, when Romar Morris breaks a tackle and has nothing but open field, unleash a sound wave the spans the Greater Triangle Area. With our backs completely against the wall it's time to sack up as a fan base and provide relentless support for this team. It's time for everyone to do a lil extra.
First series on offense and defense: Set the tone. Make sure Miami knows what's gonna hit em' every down on every drive.
Running Backs and Receivers: finish your runs and routes, fight for that extra yard, North and South. Offensive line: fire off the ball, maul with some stank in your ass, and block your tits off.
Front seven: Wrap up, cause havoc, fly to the ball.
DBs: Stuff at the LOS, and lay the wood.
Home crowd: Deafen Miami's offense. Be loud, be proud and stay fired up.
THE NEW SEASON STARTS TONIGHT. GO BEAT MIAMI.
GO HEELS.
Wednesday, October 2, 2013
#WFPFilmReview #ECU: A Defensive Debacle
After a strong enough defensive performance to win in Atlanta, I sensed that this unit was finally starting to come around. Even as I broke down the ECU squad, I felt despite the talent they had on offense, as well as their defense, I couldn't help but think this would be the game when we all started to put it together. From the first snap, the game played out completely against my thinking. Carolina was straight dominated by the ECU Pirates on both sides of the ball. We were out played, out schemed, out hustled and out coached by an opponent that we dominate year in and year out. The display shown in Kenan (I've watched this game twice in as many days) was not only uninspired, if threw up several red flags:
- The first is was time after time we had defensive players (including some of our best) lining up in the wrong spots as well as completely blowing their assignments. We've approached Week 6 in the season, it's time to wake up and get focused
- A very close friend of mine saw a sideline confrontation between our best defender and DC watched in Kenan Saturday after a blown assignment on Carden's thired rushing TD of the day. Essentially the DC chewed this player out and the yelled at each other for a bit. The coordinator then kinda paced around by himself for a drive. If there's mess going around internally, the coaching staff needs to man up and get this fixed. The players in turn need to respect their superiors. I understand this stuff happens in frustrating situations in the heat of battle, but whatever beefs there are in this locker room need to get straightened out. If this bullshit is allowed to ferment it'll get worse before it gets better.
The next two games, more than ever are gut check times. Each member of this program, players and staff need to take a good hard look at themselves in the mirror and begin to restore the honor of what it means to represent this fine university. As a fan I'm sick of watching year after year (cept for a gutted 2010 squad) essentially underachieve and lose games they have no business losing. It's time for for this team, this coaching staff, and this program to sack up.
WFP
- The first is was time after time we had defensive players (including some of our best) lining up in the wrong spots as well as completely blowing their assignments. We've approached Week 6 in the season, it's time to wake up and get focused
GET FOCUSED #WFPFilmReview https://t.co/h174EqqX1C- The second was effort we played with after a disappointing loss. AJ Blue made it known that their was a lack of focus and preparation from the team. This lack of focus from the coaches and the players was clearly shown in one defining play: The 9 players on defense, in which every UNC exhibited terrible technique
— FRATTARIUS HAMM (@FootbawFrat) September 30, 2013
Awful pad level by Kareem Martin. #ECU having their way with him. #WFPFilmReview https://t.co/soU9tten8H- and then there were ALL OF THE MISSED TACKLES
— FRATTARIUS HAMM (@FootbawFrat) September 30, 2013
#ALLOFTHEMISSEDTACKLES #WFPFilmReview https://t.co/9fF0Mr2aTc- and how about these two plays of ECU LOS domination which led to missed tackles
— FRATTARIUS HAMM (@FootbawFrat) September 30, 2013
TRE BOSTON Y'ALL https://t.co/5TqmHsKzwZ #WFPFilmReview
— FRATTARIUS HAMM (@FootbawFrat) September 30, 2013
#ECU Hawgs controlling the LOS #WFPFilmReview https://t.co/4IB7mCak3w- and now for the Achilles Heel of our offense: The O Line
— FRATTARIUS HAMM (@FootbawFrat) September 30, 2013
PISS POOR BLOCKIN https://t.co/UTcAWKZVDuI jumped the gun thinking that having a core of Hurst and Bodine back on the front that they'd provide decent support for the youngin's that were filling the three slots vacated by three current NFL Linemen. I've been promptly reminded how difficult it is to replace 3 stud o linemen from a consistency and cohesiveness standpoint. Look at Bama, they lost a good chunk of their line and have struggled against good defenses because of the cohesiveness lost from the departed. O Line play is determined least by talent, it is always determined by technique and how gel'd the group plays. This front may have talent, but they haven't clicked for an entire quarter this season. If this group cannot pull themselves together, this offense will continue to sputter.
— FRATTARIUS HAMM (@FootbawFrat) September 30, 2013
- A very close friend of mine saw a sideline confrontation between our best defender and DC watched in Kenan Saturday after a blown assignment on Carden's thired rushing TD of the day. Essentially the DC chewed this player out and the yelled at each other for a bit. The coordinator then kinda paced around by himself for a drive. If there's mess going around internally, the coaching staff needs to man up and get this fixed. The players in turn need to respect their superiors. I understand this stuff happens in frustrating situations in the heat of battle, but whatever beefs there are in this locker room need to get straightened out. If this bullshit is allowed to ferment it'll get worse before it gets better.
The next two games, more than ever are gut check times. Each member of this program, players and staff need to take a good hard look at themselves in the mirror and begin to restore the honor of what it means to represent this fine university. As a fan I'm sick of watching year after year (cept for a gutted 2010 squad) essentially underachieve and lose games they have no business losing. It's time for for this team, this coaching staff, and this program to sack up.
WFP
Wednesday, August 21, 2013
IRON CHEF FRAT: PIZZA BURGERS
Made these last night with the female
can either be done on the grill or in a cast iron skillet(what i used last night)
Makes 4 burgers
whatcha need
1.25 lbs of ground meat ( I used 80/20 beef and pork combo with 2:1 beef to pork ratio)
1/2 cup diced tomatoes (fresh or canned)
1.5 tbsp minced garlic
half a yellow onion, diced
1.5 cups of matchstick pepperoni (cut trident sized pieces)
5 oz. fresh mozzarella, cut into 4 slices
4 good buns (ciabatta paired real nice)
olive oil
salt and pep
Beer (for drankin')
preparation (1 hour)
- about an hour before combine the two types of ground meat (if your butcher hadn't already done it for you) in a mixing bowl and form 4 same sized patties
- lay you patties in wax paper and mash them down to where they're about 1/2 to 2/3 of an inch thick but still keep their figure (you need surface area)
- liberally season both sides with fresh ground pepper and sea salt
- cover the burgers, set on plate and put in the fridge for an hour
cookin' (20-22 minutes)
- warm your skillet or pan to medium heat, then add 2 tablespoons of olive oil
- when the oil is hot throw the chopped up pepperoni and cook for roughly 5 to 6 minutes, stirring frequently
- when done, remove pepperoni bits from pan and set on paper towel lined bowl to sit
- with oil and grease in skillet add your onions and garlic, stir frequently for 5 minutes
- then add your tomatoes and pepperoni back to this mixture and cook for two minutes stirring frequently
- using a slotted spoon remove contents and place in a bowl
NOW TIME FOR THE BURGERS
- if cooking in skillet, cook for 5 minutes on one side and 2 on the other for medium to medium rare, after two minutes spoon out pepperoni/tomato/onion mixture on burgers that want them, keeping some on the side for post cooking and top with a slice of cheese per burger, cover for 2-3 minutes and place on toasted bun
- if cooking on the grill, preheat to medium to medium high heat, same cooking times on each side, and with toppings, toast the buns on the grill right after you finish putting the toppings on the burgers
- slide burgers into their respective buns and add more pepperoni mixture if desired
- feel free to top the burgers with spinach, arugula, roasted red peppers slices and balsamic ketchup(dank)
- you should be about 3-4 beers deep if you started drinking when the roni hit the skillet
I believe this would be a kick ass slider topper for a tailgate
8 days
WFP
can either be done on the grill or in a cast iron skillet(what i used last night)
Makes 4 burgers
whatcha need
1.25 lbs of ground meat ( I used 80/20 beef and pork combo with 2:1 beef to pork ratio)
1/2 cup diced tomatoes (fresh or canned)
1.5 tbsp minced garlic
half a yellow onion, diced
1.5 cups of matchstick pepperoni (cut trident sized pieces)
5 oz. fresh mozzarella, cut into 4 slices
4 good buns (ciabatta paired real nice)
olive oil
salt and pep
Beer (for drankin')
preparation (1 hour)
- about an hour before combine the two types of ground meat (if your butcher hadn't already done it for you) in a mixing bowl and form 4 same sized patties
- lay you patties in wax paper and mash them down to where they're about 1/2 to 2/3 of an inch thick but still keep their figure (you need surface area)
- liberally season both sides with fresh ground pepper and sea salt
- cover the burgers, set on plate and put in the fridge for an hour
cookin' (20-22 minutes)
- warm your skillet or pan to medium heat, then add 2 tablespoons of olive oil
- when the oil is hot throw the chopped up pepperoni and cook for roughly 5 to 6 minutes, stirring frequently
- when done, remove pepperoni bits from pan and set on paper towel lined bowl to sit
- with oil and grease in skillet add your onions and garlic, stir frequently for 5 minutes
- then add your tomatoes and pepperoni back to this mixture and cook for two minutes stirring frequently
- using a slotted spoon remove contents and place in a bowl
NOW TIME FOR THE BURGERS
- if cooking in skillet, cook for 5 minutes on one side and 2 on the other for medium to medium rare, after two minutes spoon out pepperoni/tomato/onion mixture on burgers that want them, keeping some on the side for post cooking and top with a slice of cheese per burger, cover for 2-3 minutes and place on toasted bun
- if cooking on the grill, preheat to medium to medium high heat, same cooking times on each side, and with toppings, toast the buns on the grill right after you finish putting the toppings on the burgers
- slide burgers into their respective buns and add more pepperoni mixture if desired
- feel free to top the burgers with spinach, arugula, roasted red peppers slices and balsamic ketchup(dank)
- you should be about 3-4 beers deep if you started drinking when the roni hit the skillet
I believe this would be a kick ass slider topper for a tailgate
8 days
WFP
Tuesday, July 30, 2013
Restored Faith
As y'all prolly noticed, I have been very MIA over the course of the last month and half. With work ratcheting up, less travel time this fall rewarded than originally expected, I have been in very troubling place in my fandom. I've exuded this image of an obsessive of Carolina football (which is real life, ask my roommates), but with the recent developments with work, it hasn't sat well with me that I'll likely only be getting to Chapel Hill once this fall, if I even can make it. I do respect the schedule my work has and the commitment that's required to get the job done correction in real estate development. With construction well underway and the timeline and schedule I'm bound to, I needed a lil motivation to get back to my 3rd year of covering(somewhat) Carolina and the general college football landscape.
That motivation has come over the last week or so. A brief vacation, a pretty awesome gal and some good news outta the Hill didn't hurt:
First came the commitment of Bentley Spain. Hailing from my Alma Mater, Providence High School, Spain is one of the biggest OL recruits recruits in the southeast for 2014, choosing the offer from Carolina over the likes of offers from Clemson, Florida, LSU, Michigan, and Virginia Tech. Kid looks like a stud from the limited film that's out there on him. He's been bit by the injury bug the last couple of years, so I'm hoping this guy can stay healthy for his senior campaign. Welcome to the family Bentley!
http://northcarolina.scout.com/a.z?s=78&p=8&c=1&nid=5928519
The second instance for motivation came yesterday with the commitment of another Providence High School ball player, son of Wake Forest and Carolina Panther great Ricky Proehl, Austin Proehl. Everything I read/watch about this kid is he's a smart football player and has the willingness to contribute wherever he is needed. Austin played a lil QB, Running Back, Receiver, Safety, and Cornerback, plus returned punts and kicks. Kid reminds me of Damon Magazu, former teammate who's started at ECU since he set foot on campus. I like him at A Back, plus seeing some action as what his dad was a great as anyone: a possession receiver. Welcome to the Nation, young man!
http://northcarolina.scout.com/a.z?s=78&p=8&c=1&nid=6642587
The third instance, as cheesy as it sounds, it was pretty awesome was getting re-tweeted by Coach Fedora.
Nothing crazy, ground breaking or earth shattering, but hey, who doesn't enjoy getting some love from the Coach I want to succeed more than any other in college football. Thanks for the shout out, Coach!
Life's funny sometimes y'all. Sometimes you're in a pretty dark place with work, your workout regiment, and with your fandom, and the the compilation of a couple days vacation with the family, a growing relationship with a gal you're into, and some good news from Alma Mater can get you right back into the swing of things.
I've got 3 things besides friends and family that'll help me with my next vicious 18-24 months of work: hittin that weight room, cold beer and College Football.
30 days y'all.
LET'S GO.
WFP
That motivation has come over the last week or so. A brief vacation, a pretty awesome gal and some good news outta the Hill didn't hurt:
First came the commitment of Bentley Spain. Hailing from my Alma Mater, Providence High School, Spain is one of the biggest OL recruits recruits in the southeast for 2014, choosing the offer from Carolina over the likes of offers from Clemson, Florida, LSU, Michigan, and Virginia Tech. Kid looks like a stud from the limited film that's out there on him. He's been bit by the injury bug the last couple of years, so I'm hoping this guy can stay healthy for his senior campaign. Welcome to the family Bentley!
http://northcarolina.scout.com/a.z?s=78&p=8&c=1&nid=5928519
The second instance for motivation came yesterday with the commitment of another Providence High School ball player, son of Wake Forest and Carolina Panther great Ricky Proehl, Austin Proehl. Everything I read/watch about this kid is he's a smart football player and has the willingness to contribute wherever he is needed. Austin played a lil QB, Running Back, Receiver, Safety, and Cornerback, plus returned punts and kicks. Kid reminds me of Damon Magazu, former teammate who's started at ECU since he set foot on campus. I like him at A Back, plus seeing some action as what his dad was a great as anyone: a possession receiver. Welcome to the Nation, young man!
http://northcarolina.scout.com/a.z?s=78&p=8&c=1&nid=6642587
The third instance, as cheesy as it sounds, it was pretty awesome was getting re-tweeted by Coach Fedora.
Hello. RT @TarHeelFootball .@CoachFedora and @samsteeleponder about to go live on @SportsCenter #ESPNACC pic.twitter.com/Vs3RzFfsF9
— FRATTARIUS HAMM (@FootbawFrat) July 29, 2013
Nothing crazy, ground breaking or earth shattering, but hey, who doesn't enjoy getting some love from the Coach I want to succeed more than any other in college football. Thanks for the shout out, Coach!
Life's funny sometimes y'all. Sometimes you're in a pretty dark place with work, your workout regiment, and with your fandom, and the the compilation of a couple days vacation with the family, a growing relationship with a gal you're into, and some good news from Alma Mater can get you right back into the swing of things.
I've got 3 things besides friends and family that'll help me with my next vicious 18-24 months of work: hittin that weight room, cold beer and College Football.
30 days y'all.
LET'S GO.
WFP
Friday, June 14, 2013
FOOTBAW IN 75 +1 DAYS
In 75+1 days Fedora will be leading Carolina into the most hostile environment this program has witnessed in decades. Sakerlina, and her fans, who have become a dominant mainstay on the Opening Thursday circuit, will be hungry to showcase what they are calling as the best defensive line in college football. They one of the best coaches of all time in Spurrier and the Gamecock loyalty is proclaiming "this is the year." Carolina comes in as heavy underdogs, a newer face on the Thursday night circuit, with a quick striking offense with a coach on the rise. We're not a big time program playin SEC 'ball, but we have all of the tools necessary to compete at the highest level.
I'll be honest, when this game was first announced, I thought "Shit." I pondered for days: How in the hell are we expected to head into Williams Brice Stadium, on a Thursday night, and show that the ACC can compete? How can we contain Clowney? How can we stop one of the hottest defenses in the country? How can we keep the game close?
When these questions about drove me up a wall, I had to remind myself that, unlike the Boise State's of the world, we're not looking at a one game season. While a win at Sakerlina can put us on the map, making it to Charlotte for the first weekend in December is way more important than what's waiting in Columbia. Running the Coastal has to be goal number one each and every year. Beating the likes of Miami, Virginia Tech, LOLUVA, State, Pittsburgh, Georgia Tech and dook to on the way to Charlotte must always be priority number one year in and year out. I buy-in that Fedora preaches this. Get to Charlotte, and we've got a shot to play in the big bowl games. If we don't get to Charlotte, we're looking at nothing better than mid to lower tier bowls.
Starting Monday is the official WFP Countdown to Kickoff. I'm gonna attempt to post and workout each of the next 75ish days so I'm a LEAN(er), MEAN, BETTER VERSED, FIGHTIN MACHINE come August 29th.
TODAY IS SPEED DAY AT THE GYM. MAKE SURE YOU GOTCHA MIND RIGHT FOR SPEED SQUATS, BOX BECNHES AND PLYOS Y'ALL.
WFP
I'll be honest, when this game was first announced, I thought "Shit." I pondered for days: How in the hell are we expected to head into Williams Brice Stadium, on a Thursday night, and show that the ACC can compete? How can we contain Clowney? How can we stop one of the hottest defenses in the country? How can we keep the game close?
When these questions about drove me up a wall, I had to remind myself that, unlike the Boise State's of the world, we're not looking at a one game season. While a win at Sakerlina can put us on the map, making it to Charlotte for the first weekend in December is way more important than what's waiting in Columbia. Running the Coastal has to be goal number one each and every year. Beating the likes of Miami, Virginia Tech, LOLUVA, State, Pittsburgh, Georgia Tech and dook to on the way to Charlotte must always be priority number one year in and year out. I buy-in that Fedora preaches this. Get to Charlotte, and we've got a shot to play in the big bowl games. If we don't get to Charlotte, we're looking at nothing better than mid to lower tier bowls.
Starting Monday is the official WFP Countdown to Kickoff. I'm gonna attempt to post and workout each of the next 75ish days so I'm a LEAN(er), MEAN, BETTER VERSED, FIGHTIN MACHINE come August 29th.
TODAY IS SPEED DAY AT THE GYM. MAKE SURE YOU GOTCHA MIND RIGHT FOR SPEED SQUATS, BOX BECNHES AND PLYOS Y'ALL.
WFP
Thursday, June 13, 2013
WEDNESDAY LIFT - WHERE I MAKE FUN OF EVERYDAY IS UPPER BODY DAY BROS
YESTERDAY AFTERNOON WAS BALANCE AND CORE DAY. AND IT HURT.
Started off my Sweat Fest with a 5 min warm up on the row machine
Promptly headed to the incline bench station, because HUGE BROS WERE USING THE SQUAT RACKS FOR CURLS LIKE THIS
SO....
I cranked out this superset: INCLINE BENCH
4 sets of incline bench 8 reps/set
- 3 supersets w/ upright rows, dumbbell one leg deadlifts, and dumbbell L raises
Finally the bros who live by EVERYDAY IS UPPER BODY DAY vacated a squat rack so I made use of it over the next 30 minutes with these circuits
FRONT SQUAT, 4 sets
- front squat 4x8
- pushups 15/set
- hammer curls 10/arm
- high pulldown 10/set
STRAIGHT LEG DEADLIFTS, 3 SETS
- SLDL 3x10
- cable flys 8/set
- AbX machine 20/set
- good mornings 8/set
BARBELL LUNGES, 3 SETS
**** DISCLAIMER, I HATE THIS LIFT AND LOOK AWKWARD AS SHIT DOING IT, BUT IT''S ONE OF THE BEST THINGS ALIVE FOR YOUR CORE AND LEGS****
- BLs 3x8/leg
- 1 min plank
- super skaters 20/leg
Rest of Lifts
- Dumbbell Flys 3x10
- dips 3 sets max
- sitting Arnold press 3x10
- lat pull down 4x8
30 min treadmill
Off to hit some cardio and judge ALL UPPERBODY ALL EVERYTHING bros
WFP
Started off my Sweat Fest with a 5 min warm up on the row machine
Promptly headed to the incline bench station, because HUGE BROS WERE USING THE SQUAT RACKS FOR CURLS LIKE THIS
SO....
I cranked out this superset: INCLINE BENCH
4 sets of incline bench 8 reps/set
- 3 supersets w/ upright rows, dumbbell one leg deadlifts, and dumbbell L raises
Finally the bros who live by EVERYDAY IS UPPER BODY DAY vacated a squat rack so I made use of it over the next 30 minutes with these circuits
FRONT SQUAT, 4 sets
- front squat 4x8
- pushups 15/set
- hammer curls 10/arm
- high pulldown 10/set
STRAIGHT LEG DEADLIFTS, 3 SETS
- SLDL 3x10
- cable flys 8/set
- AbX machine 20/set
- good mornings 8/set
BARBELL LUNGES, 3 SETS
**** DISCLAIMER, I HATE THIS LIFT AND LOOK AWKWARD AS SHIT DOING IT, BUT IT''S ONE OF THE BEST THINGS ALIVE FOR YOUR CORE AND LEGS****
- BLs 3x8/leg
- 1 min plank
- super skaters 20/leg
Rest of Lifts
- Dumbbell Flys 3x10
- dips 3 sets max
- sitting Arnold press 3x10
- lat pull down 4x8
30 min treadmill
Off to hit some cardio and judge ALL UPPERBODY ALL EVERYTHING bros
WFP
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