Chest and abs

incline db flies - flat db flies 4x10
smith machine incline 4x8-10
decline hammer strength press 4x10 w. a couple drop sets
decline cable flies 4x12

hanging leg raises, lots of it.
[Reply]

Back and arms, quick session

Wide grip pull down - reverse grip close pull down 5x8-12
Bent over BB row 5x10
Seated pull down machine (behind neck) 4x12-16

21s - haven't done these in ages, felt good
Single arm cable kick back
[Reply]

Good work, Huy. :-)

Chest Day for me, did regular sets of escalating bench, then several sets at 225, dropping my rest every set. Took the Vasky first, and got an insane pump. Finsihed with vertical bench (plate loaded), declines and flyes. Right pec kept cramping during my hockey game 7 hours later, pretty crazy.
[Reply]

Glad Vasky worked out for you, Tom!

Great work both of you guys!

Chest and a little bit of Tris for me today.

I think I've finally decided to commit to dropping some fat. I keep getting stronger and I'm seeing some results that I like (broader back, bigger arms) but I'm not loving my belly or proportions so I think I've gotta just commit to it. :-)
Thinking about a 4 day split, adding some cardio and dropping cals to 2250/day to start out.
[Reply]

Yup, big arms and broad back will be even more impressive with a leaner torso, Charlie. At my age, it's a struggle to keep it leaner, definitely eat smaller portions than I did 10 years ago.

Back day today, hammy was good until I would get heavy, then I could still feel a little tweak, but still got a really good workout. All stim today, 1 scoop of War Juice and one of Mr. Hyde.

Bent over rows 215, 235, 255, 275, 285, 295, 245, 225
Cable rows 220, 240, 260, 220
Pullups 6 sets to failure
[Reply]

King of Rows! :-)

PLAMF?
[Reply]

Nice work men
[Reply]

I feel like ive gained a lot of fluff in the past week.. its made me depressed and I haven't posted much on here.. my lifts are the same, weightwise, but I feel my intensity lacking also.. I hate times like this.. .ughhhhh
[Reply]

It's cyclical, Ron, it will all click back for you soon. You've been at it long enough to know. :-)

Rep day for shoulders. Military press, 200+ reps at 135.
Barbell shrugs, 100+ reps at 225.

The somewhat short workout was necessitated by a couple f***ing morons monopolizing multiple racks for the first 20 minutes after I arrived. I finally told them they were going to have to give one up. They started to explain why they needed multiple racks for the circuit they were doing. While they were explaining, I tore their sh!t off one of the racks and set up for shoulders. :-)
[Reply]

Bad. Ass.
[Reply]

Bully!
[Reply]

lolllll... I had two JanuaryGymNewbs do this in the squat rack for 45 mins.. they were both squatting the same weight (dogshit) and I asked them twice if they were almost done and they gave me some bro explanation..AND, when they were done, they left all their weights on there.....

Luckily my gf is a personal trainer there. Lets just say, they are no longer members there :-)


BTW, that's a lot of reps..

I hope this week will be a fresh beginning for m.. I did some sumo deadlifts for legs yesterday for reps, and i felt great and had a good sweat again.. hopefully i will get rid of the funk! hehe

thanks man
[Reply]

Sounds like you're halfway there already, Dr. Funkenstein! :-)
[Reply]

I should have channeled my inner Tom ytrdy. Nearly empty gym, 2 sets of open cables ... and this dude is watching me (weird) do a super set and I take a 30sec rest and start back in and as soon as I pick up the first cable attachment he rushes to the second cable that I'm obviously using and starts adjusting it and then acts like that dick in traffic who cuts you off but then won't look at you.
I'm considerate at the gym and if it's busy I just do my supersets on one cable and rotate the adjustment and attachment but the gym was dang near empty. :/
Next time, my inner Tom is gonna make an appearance. Maybe then I'll be able to row like him :-)
[Reply]

Got a back lift in today at lunch. And this afternoon I hauled a queen sized mattress up 2 flights of stairs in a cape cod, so I'm ready to die LOL
[Reply]

Channel it, Charlie....rage is good. :-)

Arm day today, medium weight and a sh!t ton of reps. Tomorrow will be a day of rest.
[Reply]

https://www.youtube.com/watch?v=DligaIadszY :-)
[Reply]

Good chest day, quick but good.

Incline DB 4x8
Seated hammer press 5x12
Flat DB flies 4x10
Dips 3x fAilure
[Reply]

Quick and good is extra good, Huy. :-)
[Reply]

heres a pic of Charlies Vascy hard at work, as I was walking to rep out some 80's..
My adorable GF made this and posted this on her instagram the other day.. kinda weird to see it myself.. lol.. don't mind the tard expression, I didn't even know she took it..

Image
[Reply]