Second day off for me, scheduled that way. Back at it tomorrow.

Keep hitting it hard, Men!
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Accessory work today ... did 3 heavy sets of everything in the 5-8 rep range followed by a 4th set at 25-30 reps (i.e. Wherever I failed after 25 reps).

I usually just do one heavy set @ 5-6reps and then do a lighter 25rep set w/ multiple drops.

Today's version destroyed my arms lol

With my lower back slowly slowly mending I've been working on bench & OHP strength. My shoulders are whipped today after ytrdys lift. Managed seated OHP 5x5 @ 135 with comfort (no shoulder or elbow pain) so I'm psyched. Bench progress has been good. Should be back to doing sets @ 225 really soon. 5x5 @ 185 has been clean and fast.

Got another 2.5mi run tomorrow. Working up to doing a 5k. Don't wanna do one unless I can run the whole thing.
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Sounds like your on the right path, Charlie! :-)
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Yeah, so much for cardio. If you count arms as cardio :-)

Superset day.

Close grip bench - bb curls
Incline DB curls - incline DB extensions
V grip pull ups - close grip push ups
Cable extensions - cable curls

Pretty much 3-4 sets x 8-15
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Nice work, Huy. **** cardio. :-)
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So after I posted yesterday, I found out Nicoles cousin died overnight.. So I did not end up doing back day afterall.. gym bag just sat in my car.. long night indeed

today I should be ok to get back in there

keep hittin it hard for me fellas!
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Tell Nicole I'm so sorry for her loss, Ron.
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will do Tom.. Thank you for that..

this is really the first time she has lost anybody.. I could see she was in a noticeable "funk" yesterday :-)
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Sorry for Nicole's and your loss. Wish there was something I could do. We lost my wife's uncle last week and we were close so I feel your pain. Try and stay focused on the good memories.
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Managed a super slow 3.12mi run today. Wasn't worried about pace, just wanted to hit a 5k distance. :-)
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Int. Chest Day, 1.25 scoops Psychotic and 1.5 of Vasky. Trained medium weight for reps, Inclines, then some at an angle between inclines and flats, verticals, declines, and super heavy machine flyes to finish. Awesome burn, great pump, think I did some (good) damage.
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Get it, Tom!
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Thanks Charlie....hope you're feeling good today.

Short and sweet back day.

T-bar rows 205, 225, 250, 270, 295, 270
Barbell rows 225, 255, 275, 245, 225
Close grip pulldowns (varying grips) 200 x 4 sets
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Did some volume rack pull weight. Stayed lighter and rly rly focused on form ... didn't go over 405. Back feels ok. Afterwards I wrecked my arms again lol Got PLAMF!
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PLAMF! WTG, Charlie! :-)
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Hit volume for lats today.

To celebrate my birthday, I did bday pull-ups 31x10 so 310

Wide grip pull ups - 310 @ an hour and 5 min
V grip pull down 4x8
Bb bent over row 4x8 with 3 drop sets
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31 sets of 10, or 10 sets of 31? If the latter, you are my all-time hero. :-)
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First 10 sets were 15 for 150 and it went down after that... Drastically lol

Got as low as 6 reps. Finished in 26 sets
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Still an awesome feat, Huy! :-)
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happy birthday Huy!
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