Nice work Tom, ease back into it brother.

Wireless is the way to go. The cords just kept getting tangled and a hassle. I just throw the phone in my bag and good to go with my music
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I have a whole system down, behind the neck phones, cord in between my UnderArmour and my outside shirt, iPod in my pocket. Maybe I'll go higher tech when this iPod fritzes down the line.

Back day today, gotta remember to ease back in like you said, Huy, I tend to get goofy first back day. :-)
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Didn't go crazy heavy on back, but did ramp up the intensity from yesterday. Went to 235 on bent over rows, 250 on Tbars, 200 on pulldowns and 220 on cable rows. Feeling better already, hope to be in the groove within a couple weeks.
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Quick legs before a mini herf

Front squats, pause fronts
Hacks - DB stiff leg deads
Walking lunges, lots and lots of it
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Nice. Enjoy the herf, mini or not.
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Back at it after about 2 months off, I can make a fist again in both hands now. did something stupid at the gym that caused my hands to swell up and couldn't bend both middle fingers for a while :-)

Did a light jog to the gym, about 1/2 mile. Did some chest work and legs, then jogged down back to the office, another 1/2 mile or so. Almost cramped up on that last jog :-)
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Glad you're back, Greg. :-)
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Pretty sore this morning after 2 days back. Did a light shoulder workout just to stay in the groove.
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Awesome, Tom! Back in the saddle baby!

I box squatted today instead of free squatting and have 0 pain so that's a big plus!
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Chest and some core work

Incline DB
Decline BB (first time doing these in at least a year)
Cable flies
Flat alternating DB

Some core work to cap it off. Cable crunches, weighted leg raises blah blah blah

Glad to see this thread alive again... see what happens when you get into accidents, Tom?! Everyone stops posting! Don't do that again
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So another quick question discussion.

Anyway here use weightlifting shoes or pl shoes?

I wear chucks 90% of the time but for leg days I will use my Romaleos or my adipowers.
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I promise, Huy! :-)

Nice workouts, Men, keep 'er rolling! :-)
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Wheels and guns today, fairly light on everything. Day off tomorrow, then start it up again Thursday and try to amp it up on Round 2.
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Good stuff Huy & Tom!

Huy - I don't wear lifting shoes. I've actually been wearing Nike Metcon2's lately. Honestly, i bought em cuz i like the look not because i wanted to CrossFit lol. But that being said, they're honestly decently versatile shoes. I still usually DL and squat in socks but i've done it in the Metcons and it wasn't as bad as i thought it'd be.

Monday was squats in the AM and bench with a buddy in the PM. Ytrdy I just did some cardio to keep the hips loose. Today will just be a little more cardio since I have DLs on thursday.
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Got booted from the gym because of team workout yesterday, so I decided to go for jog around the block. It was a new environment and it was dark, missed a dip in the sidewalk and slightly rolled my ankle :-).

No jogging for me so I did some shoulder and bicep work this morning. Cleaned up the weight room between sets and reps. College kids are messy and they wonder why the director of athletics won't buy new equipment.
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Good stuff, Charlie and Greg. :-)

Spring through Fall, I wear 511 tactical boots to the gym. They have a mid high rise, and upper like a gym shoe.....and I can wear them to ride the motorcycle to the gym so I don't need to bring another pair of shoes with me. :-)
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Quick back training. A full day of carbs and not much protein. Felt nice and full while training.

Wide grip pull down - pull-ups
Front pull down machine - seated row
Single arm DB row
Stiff arm pull down - 1 set to failure
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Way to row (go), Huy!

Off for ICD in a few.
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DL day and some supplemental back work for me today. Week 5 of this 6 week program but i'm feeling beat up so I wonder how i'll feel for that Week 7 1RM pull.
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I feel your pain, Charlie. Just do the best you can.

Felt like a wimp today doing chest. Gonna take a few weeks to get it back, me thinks.
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