Sorry to hear that, Charlie, hope it's just a tweak and you heal quickly. 475 is a nice lift.

International Chest Day today, short and heavy.

Bench press 225, 255, 275, 295, 305, 275
Incline bench (super wide grip) 195, 215, 235, 245
Legend incline bench 170, 180, 190, 200
Delcine bench 295, 325, 275, 225
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Back day...started with light supersets with minimal rest, I was gassed after those but added a little weight to finish it off.

Supersets T-bar rows @ 205 / Barbell rows @205 for 5 sets.
Barbell rows 235, 255
T-bar rows 225, 250, 270
Cable rows 260, 270, 280, 240
Pullups 2 sets to failure

Hockey tonight, getting some calories and some rest before that.
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Legs and shoulders, it was fun

Leg extension
Standing leg curls
Squats
Pause squats
Walking kb lunges

Seated bb press
Side delt raise
Cable side delt raise incline DB front raise
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Doubled up today on shoulders and arms, legs manana.
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Back and chest today. Felt really strong for the first time in a while

deadlift
Wide grip pull down
T bar row
Pull ups

Incline DB
Incline cable press
Seated cable flies
Hammer strength press (full reps to partials)
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Thinking about trying 3 on 2 off for a spell instead of my usual 4 on 1 off. Maybe the rest will do me good?
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That's what I've been doing for a few months bc of Mason. I spend a little longer at the gym but it gives me a good amount of rest time. I would like to say that my strength has gone up but I'm sure it's bc of the surplus in calories.
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Thanks, Huy, I'm going to try if for a while, though I might go nuts if two days off from work coincide with two days off from the gym. I'm gonna need a hobby. :-)
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Wait... I'm not doing 3 on 2 off. I'm doing MWF. Same **** I guess.

1.Chest back/legs shoulders/chest back
2.Leg shoulders/chest back/ legs shoulder
3.C.B/L.S/C.B...
4.You get the it
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After 2 days off, went heavy on bench, heaviest I've gone on flats in quite a while. We'll see how the shoulder feels later tonight. :-)

Bench press 255, 275, 295, 325, 345, 275, 225
Legend incline bench 180, 190, 200, 215, 170
Decline bench 275, 295, 225
Dips 3 sets to failure
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Legs and shoulders, today was one of those days where you're just going through the motions.

Front squats
Hack squats
Leg extensions
Lying curls

Standing DB press
DB side delt raise - front plate raise

Quick tricep work. Hope the shoulder is fine, Tom.
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Feels pretty good after 4 reps with 345, Huy. Hopefully it's still in one piece tomorrow.

Keep killin' it, Brother! :-)
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Shot my load on T-bars today, some days you're just feeling it right in the right place, so I just kept going.

T-bar rows 205, 225, 225, 250, 250, 270, 270, 270, 295, 250
Barbell rows 245, 265, 285, 225
Widel pulldowns 200, 220, 240
Cable rows 270, 240, 220
Dead hangs

Shoulders and arms tomorrow, skipping legs as I have 2 hockey games back-to-back starting at 8.
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Took a deload week and cheat week at the same time LOL ... i feel like i undid everything that i'd worked for over the last month and a half :/

Back at it tomorrow ... still working around my lower back and shoulder but since it's my first week back from deload it'll be a re-intro week anyway and i'll be careful to not push the injuries too hard.

Chest & hammies tomorrow :-)
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Cheat week? Sounds epic!

Switching things up for a little bit.

Push day:

Flat DB
Incline DB
Incline cable flies
Decline hammer strength

Behind neck smith machine press
Cable front raise - seated press machine - upright row
DB side delt raise

Cable extensions - DB skull crusher
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Good luck Charlie, hope the injuries are better.

Nice workout, Huy.

Did just three exercises today, seated militarys, preacher curls and skullcrushers. Wasn't motivated going in, but got a nice workout by switching it up.
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Nice volume Huy!

Sometimes making it to the gym is the victory, Tom. Although it doesn't look like it was a bad workout.

LOL yeah Huy ... started out as a clean cheat week (adding some healthier carbs) and ended up in full on Root Beer & Smores by the campfire for the last couple days. I did a quick body-weight workout at home once and did a quick shoulder session one day but otherwise I didn't work out. I still walked a good bit and this past weekend we did a lot of hiking up at Hocking Hills so at least I wasn't completely stagnant while cheating.

Though I achieved a tremendous bloat, I can tell that it'll only take me this week, give or take a day or two, to lose all the swelling.

I'm super pumped to be back in the saddle today though! Already planned/prepped my meals and am about 15min out from breakfast. :-)
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Got in a good "welcome back" chest/tri/hammy lift today.
Chest : press machine / incline press / cable flys / decline cable flys
Tris : cable pulldowns / dip machine / overhead cable extensions / close grip flat bench
Hammies : wide sumo DL's / leg curls

Also back on low carb today ... a bit high for my usual diet (60g so far) but I've already got the carb pee's so I know it's already taking affect.

When you guys carb restrict, how aggressive are you?

Tom, Huy, How'd your lifts go?
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Today I was off, Charlie. Sounds like a good day for you.

I generally try to take in 50-75% of my carbs for the day in my first meal, and go super low carbs after that. Might tweak it if I know I have a bunch of ice time in addition to the gym in the next few days, but that is generally how I do it.
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Off day yesterday as well.

I eat every meal with carbs. Like Tom, I will tweak things around depending on my day and what I have planned for the night but as far as consuming carbs, I eat carbs almost every meal, 40-50g.

Of course that is right now, after thanksgiving, I will hit around 140-150. Right now I'm consuming around 300-320g
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