Nice!

Today is a War Juice, back day for me.
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my week so far.

Monday - chest day - 1.5 mile run

dumbbell bench press 60x10, 80x10, 80x10
dumbbell incline bench press 60x10, 60x10, 60x10
dumbbell fly 40x10, 40x10, 40x10
barbell bench press 155x10, 125x6, 125x4
barbell incline bench press 65x10, 65x10, 65x10
machine fly 125x10, 125x10, 125x7

Tuesday - arms - 3.2 mile run

barbell curl 60x10x3
dumbbell incline curl 60x10x3
dumbbell alternate curl 50x10x3
bicep curl machine 95x10, 110x10x2
bicep curl machine reverse grip 65x10x3
Wide grip barbell curl 50x10x3
dumbbell palms down wrist curl 30x10x3
dumbbell palms up wrist curl 40x10x2, 40x20

Today - triceps - run this evening.

Dip - 10x2, 8x1
cable rope biceps pushdown - 70x10, 60x10x3
skull crusher - 50x10x3
machine triceps extension - 65x10x3
dip machine - 145x10x3
cable standing triceps extension - 50x10x3
bench dip - 10x3
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Good week, Rob. :-)

Crazy Asian chick on the ****in rack again, so I did me some quads and some tris. Wasn't happy about it, though. Shoulders, bis and hammies manana if I have enough time.
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How effing dare you call my aunt crazy.

Been going back to some powerlifting style training last few sessions.

Legs today.

Pause squats 3x3 @315. I was surprised I was able to go this heavy with no belt, no knee sleeves. Pause for 3-4 seconds

Pause squats 5x4 @205 for 5 seconds

Lying leg curls 3x12-15

Walking lunges 3xfailure BW
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If you were related to this chick, Huy, you'd kick your own ass. :-)

BW lunges to failure? UGH. :-)
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Well, the last set was at least lol
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Toms favorite day.

Worked on some light snatches to warm up.

Single DB press 5x5 worked up to 75lb, my lats were a little shot still. But the weight felt nice.

Behind neck OHP 4x8

DB side delt raise 5x15-10

Side delt raise machine 4x10+

Superset arms because I was running out of time.

Seated drag curls - DB skull crushers
Cable extensions - cable curls
Preacher machine - dips

Making talapia fried rice. This is my go to meal i eat at least 3x a week.
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Damn straight, Huy!

Tilapia is very bad for you, I read it on the internet. :-)

Shoulders and bis today. Got in a good one, and now I get manana off. :-)
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Couple days off did wonders to my bench.

Hit alternating DB press 5x5 @110
Seated fly machine 5x10
Dips 5xfailure
Cable flies 3x12-15
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Where have I been?

Chest and quads Saturday, back and hammies Sunday, shoulders today. Finish off with arms tomorrow and take Hump Day off.
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Intermittent fasting this week. I was suppose to eat around 10am but decided to do legs instead. Not the best idea.

Worked on some snatches for a bit

Front squats 3x4
Pause front 4x4
Hack squats 5x10
Seated leg extensions 6x10-15
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Back at it yesterday. Did a 2 mile jog in the morning. Then a little chest work and leg work in the afternoon. Gym repairs are still not finished and by the looks of it it's going to take longer than three weeks to complete.
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I usually wait until after the gym, although there is this one redhead.... :-)

Off day today, going to try and train 8 in a row starting tomorrow before I go and visit the mass of phatness. :-)
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I thought you had a thing for that crazy Asian lady?

Good job, Greg.

Toms favorite along with some tricep.

Upright bb 5-6x8-15
Seated Arnold DB 4x8-12
OHP 5x4-5
Bb side delt raise 4x12-15

Some tricep work.
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Good work, Huy.

Woke up tired, decided I'd do a double tomorrow and slept in.
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17 hour fast and then trained some legs, I was gassed.

Leg extensions to warm up 2x12
Squats: 4x6, then did x2 @365 for 4x
Pause squats 4x5 @225 for 3-5 seconds
Leg extensions 5x10-12

DoneZo!
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had to take most of the week off. both calves cramped up tuesday while running my 3 miles. Then i tweaked my back on wednesday. So i have been taking it easy.
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Feel better, Rob.

Hit back and shoulders yesterday, pretty basic stuff....T-bar rows, bent over rows, pulldowns, military press and rear delts. All heavy, mid-range reps.

Quads and bis today, heading there shortly.
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Solid chest day.

Worked up to 260 on bench for triples

Flat bench 4x5 @225 and then 4x3@260
Flat DB flies 5x8-12
Incline hammer strength press 5x10ish

Did some Shawn Ray tris: straight bar reverse push downs - push down 5x10

DB overhead extensions 3x12-15
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Very nice, Huy. :-)

Headed in for some breast myself.
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