Vegas was fun, Tom. Not your usual herf, just put it that way. Sorry about the crappy shoulder day, at least your traps were happy :-)

Another hypertrophy training day, just to get back into it (even though I probably don't need to).

Back and biceps today.

Bent over BB row: 8x8
High Row machine: 7x8
Reverse grip lat pull downs: 6x8 (drop set)
Incline DB row -- bent over db flys: 6x8-10
Seated wide grip row: 7x8-10
Back extensions: 3x20 (just bodyweight)

Ez Bar: 21s
Hammer curls: 4x8
Machine curls using straight bar: 3x24

Good day overall. Me hungry, me go eat more now.
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Eat, Huy, eat. :-)

Leg day today, hit the leg press hard as I just couldn't get my shoulder back comfortably to squat with a lot of weight today. Finished with some hack squats, which I don't do often, and some hammie curls.
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My favorite day, leg day... until I actually start doing it.

Front squats: 2 warm up sets @ 135, heavy working sets 4x8 @225-275
Seated leg extensions (single leg): 5x10 each leg
Hack squats: 4x8-10 (quads were shot)

Lying leg curls (single leg): 8x10 each leg
Stiff leg deads using db: 4x10

Seated calf raises: 5x20
Donkey raises; 4x20
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Shoulder and abs today

Cleans to press (did for power and went heavy): 4x5
Incline rear lat raises db: 4x10
Seated side lat raises db -- bus driver: 4x8-10
Arnold presses: 4x8-10
BB upright row -- db shrugs: 4x10-14

5 min of ab work.
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Back and bis today. Went a bit heavier today, hypertrophy training was to just get back in the flow of things, think I'm back to my normal self. :-)

Pull ups to warm up (wide grip, widest I can go): 4x8-10
Seated row (close grip): 4x6-8, with a rest pause for 5
T-Bar row: 5x6-8, with 2 drop sets
DB row: 3x8-6
Wide grip lat pull downs: 4x6-8
Machine pull downs (reverse grip): 4x8-10 with 2 drop sets
Chin ups: 5x6-8

BB curls (yes, on the squat rack because I can): 4x6
Ez Bar spider curls: 4x6
DB incline curls: 4x8
Reverse grip curls: 4x8-10
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Nice workout Huy. :-) About how long did it take?

After a "low strength" day on chest yesterday (added in some seldom used movements to at least get a good workout), I felt much stronger today on back day.

T-bar rows 225, 250, 270, 295, 315, 270, 225
Super wide (exaggerated) Bent over rows 205, 225, 245, 225
Bent over rows 245, 265, 285, 245
Cable rows 260, 270, 260
Pullups, 1 set of 13...I was gassed.
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I don't like to take long breaks, maybe the longest I'll take is about 2-3 minutes and that's to talk to a friend or something. I usually take less than a minute to 45 seconds. I usually go with the flow on my exercise and how my body is feeling. There's time when I'll walk around a few minutes to find something.

This day took my a little under 2 hours. My typical day is around 1:45-2 hours, and I love it. I know most people like to get in a out, but I love it so I take my time and decide on how my body is feeling.

How long do you normally train for?
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I try to keep it around an hour including abs and stretching, but probably am closer to 1:15 most days, Huy.
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Had a couple nice days off. International Chest Day. Wanted to go back to basics, kept everything low reps but bumped up the weights, thankful to have a good partner to train with.

Flat bench: 1x20,15 (warm up), 4x5 (working sets), 4x5 (rest pause sets)
Incline DB: 4x6-8
Flat DB flys: 4x6-8
Dips: 3xfailure

Finished off with a couple ab and tricep work, since I had 15 minutes left. Overall a good day. Pushed some heavier weights that I didn't think I could.
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Back on the cycle, Huy. :-)

Bench 235, 255, 275, 295, 305, 275, 245
Incline 195, 215, 235, 255, 185
Decline 225, 275, 275, 225
Dips 5 sets to failure

Playoffs start tonight, should be fun trying to get gym, work and hockey in every day for the next couple weeks.
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Happy National Pancake Day, Tom and sometimes Marc.

Wanted to make some protein pancakes this morning, but time was not on my side. So I had my usual 1/2 cup oats and 8 egg whites with 2 whole eggs and a bunch of kale/spinach. Back Day, and sticking to heavier with fewer reps.

Wide grip lat pull downs: 4x5 (drop set)
T-Bar row: 4x6 (2 drop sets)
High row machine: 4x5
Reverse db flys: 4x10
Seated one arm row: 4x8-10
Reverse grip lat pull down machine: 4x8

Had some time, so I did a couple bicep work.
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Pancake Salutes, Huy.

Back day for me too. Went super high reps, low rest after a late game last night.

T-bar rows 8 sets at 225
Barbell rows 6 sets at 225
Wide pulldowns 5 sets at 200
Cable rows 4 sets at 240
3 sets of pullups to failure
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Animal, brah. Nice day.
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Heading into the gym to do this:

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Go 5 pounds heavier on everything, bragging rights, Marc! :-)
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Marc sent me a text and told me he up'd you by 10lb rather than 5. :-)

Leg Day... love hate relationship. Heavy as frack today.

Front squats: 3x8 (warm up) @225, 4x5 @275, 3x3 @315
Leg Press: I have never enjoyed doing these until today, 4x6 (2 drop sets)
Lying leg curls (single leg): 5x6 (last set was a rest pause)
Stiff leg deads: 4x8
Smith machine lunges: 4x6

Very glad I parked close to the entrance of the gym.
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Nice day, Huy. :-)

Did shoulders and arms today, not much time, and my left shoulder was singing to me.

Regular grip seated military 135, 165, 185, 205, 225, 185
Super wide grip seated military 155, 175, 195, 175

Shrugs 275, 315, 315, 275

Barbell Curls 145 x 6 sets
Preacher Curls 125 x 5 sets

Skullcrushers 185 x 5 sets
Cable pushdowns 100, 120, 140, 140, 120
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"Won" a drawing at the gym for a free personal trainer workout. Would like to work a deal out with them. If I can get it down to $50 for an hour session; I think I'd do it twice a week. A hour with a trainer is like 2.5 hours doing it on your own. Twice week should be plenty and leave the cardio on me.

The industry is so focused on X Fit, but I'd really like to stick with weights and stretching.
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Let us know how it works out, Moses.... no pun intended. :-)
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Shoulder with a chesty thrown in there.

Focused a lot more of my side delts. All my pushing movements were compound movements, went heavy and low reps.

Standing db press: 2x10, 4x5 (drop set)
Upright row bb: 4x5
Seated smith machine military press: 4x6
Incline db press: 4x8-10 (this was my chest exercise)
Dips: 4x10
Db side lat raises: 4x6-8
Machine side lat raises (one arm at time): 4x8, did this with very little rest

Finished off with some abs.
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