Pulled a double ytrdy ... legs in the AM and deads & shoulders in the PM.

Did some fasted cardio this morning and a bit of regular cardio tonight. And I ate terribly for dinner lol

Arms & cardio tomorrow :-)
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getting kind of tired of these double posts :/
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I most likely will have to do cardio for the next week to make up for the past 2 days. :-)
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Get it, Huy! :-)
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Doubles rock, Charlie...you earned your cheat. :-)

I don't know if you earned yours or not, Huy. :-)

Legs and bis today, legs were tough after games Thursday and Friday nights. Breast day manana.
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Lazy day yesterday. Did nothing but watch the east coat get pummeled! Tonight will be cardio 30 to 45 mins and back to the grind in the morning. Going to shock the system and reverse the circuit. 3 more weeks to free weights and specialized group workouts.
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Legs & Bis ... I like your style, Tom! :-)

Get it, Michae!

Today was arms and cardio for me ... Followed by a ton of popcorn at the movies LOL
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Can't go to the movies w/o popcorn, Charlie. I don't go to the cinema often, but when I do, I get my sodium limit for the month.

Lots of pain with the (good) shoulder today. Did sets of 13-18 reps with 205 on bench, added a couple sets at 225 and 245, trying to get some work in without doing more damage.

Incline bench set at 185 for reps, with a couple at 205 and 225.

Decline bench 225, 245, 275, 225.

That's all the pain I could take. :-)
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Thats a good set with a sticky shoulder
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Little tough on the ego with all the big kids in the gym today, Michael, but at this stage, I gotta lift intelligently....or a reasonable facsimile of intelligently. :-)
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heck, sounds like a good lift to me, Tom. :-)

Did deadlifts for volume and front squats to see how my back did today followed by core work and cardio.

DL - 3x10 @ 135 / 3x7 @ 225 / 3x5 @ 315 / 2x3 @ 405 / 1x1 & 455 / 1x3 @ 405

Front squats - 1x10 @ 45 / 1x5 @ 135 (paused) / 1x3 @ 185 (paused) / 1x3 @ 225 (paused)

The good news is that the front squats didn't irritate my lower back the way that back squats did so I think I'm gonna stick with these for a while :-)
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Nice job, Charlie! Glad those front squats are good for you as well.

Back day today, hadn't done supersets in a while. I crushed them, and they crushed me. :-)

6 super sets Bent over rows (225-295) - T-bar rows (225-270)

After that, not much left....the last set of cable rows felt like I really got all I could outta my lats today.

Wide pulldowns 220, 240
Cable rows 260, 240
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Good stuff, Tom. I love super sets :-)

Little bit of hypertrophic chest for me this morning followed by a little cardio.
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Legs and shoulders last night. Nothing fancy, simple and efficient.

Warmed up with leg extensions 4x12-20

Squats 5x5
Pause squats 4x4
Stiff leg bb deads 4x8
Lying leg curls 4x8-12

Seated DB press 4x6-10 with 1 heavy set, so 5 sets
DB side delt raise 5x8-10
Plate front raise 5x8-12
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Looks like a good session, Huy!
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Good work, Charlie and Huy.

Bis and shoulders for me today, went heavy (up to 165) on the curls and finshed off with several moderate weight sets of preachers.

Up to 185 on shoulders, right one felt pretty ok today, so it was a productive day all around. Legs before work manana.
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That's some weight for bis, Tom! Nicely done!

Some HT back for me this morning :-)
Not very heavy but did 5 exercises at 8x10 at 30sec rest between sets (my typical HT regiment) so the volume was there. I'm gassed lol
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Lazy day today got to the gym 15 mins later than I should have so only 18 sets. Ran the curcuit backwards so I am feeling decimated right now I am sure the sore will kick in tomorrow. Wait a tic not if I get off my dead butt and workout on time tomorrow.
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Good work, Charlie and Michael. :-)

Hit the leg presses heavy, then some stiff legged deads and some hammy curls. Stairs should be fun tomorrow. :-)
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So I went back to the gym to get some cardio in .... aaaaaand deadlifted first lol

I used straps so idk if it counts as a PR but I pulled a really smooth 500. First time ever trying 500 so I was psyched it came up at all much less as smoothly as it did. Tiny bit of difficulty locking out but did indeed lock ... so I'm pretty psyched that my back can handle it! :-)
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