Legs today. Felt flat and tired but a decent day.

Squats
Pause squats
Stiff leg deads using the hack squat machine
Single leg lying curls
Seated extensions - tried to get at least 120 reps in.

Hit some core after.
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Get it, Huy! :-)
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ICD

Flat DB
Hammer strength ISO press
Incline fly machine
Seated cable press
Dips

After the DB press, everything was for higher reps with super slow contractions.
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Nice, Huy.

Back day today. Went a little heavier than last time, with a few more reps, so headed in the right direction.
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Didn't want to wake up today, I was too comfortable wrapped up in my blanket. Would have been kicked out by the Softball team anyway.

Yesterday Chest:

Incline x3
Flat x3
Laying fly's x3
cable flys for upper and lower chest x3

Legs,

Squats x3
Light dead's x3
Hip flexor machine all four directions x3
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Good stuff fellas!

Box squatted yesterday. Worked up to a single @ 275 w/o pain so that's good news.

My bench continued to be the worst bench of all time lol.
I'm working a lot on form but i'm still rly weak at it. Today my top set was 205x2. My shoulder and elbow were feeling kinda banged up but none the less, that's pretty dang weak lol
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Good work, Greg and Charlie. Charlie, when I come back from stuff, my bench is always the slowest exercise for me to regain strength in. My bench today was pitiful, but I just stick with it, hoping it will get better over time the way it always has in the past. Never want to think this is finally the time age catches up and it never comes back. :-)
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ICD

incline db
hammer strength iso press
flat db flies
flat bench

some quick tris

single arm overhead extensions
shawn ray extensions - saw him doing these. using a straight bar - regular grip into reverse grip extension
dips
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Sounds like some good work, Huy. :-)

I have back tomorrow, at least I know I usually have good days on back day.
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Good work Huy.

I hear ya Tom ... though i'm not as strong as you, back day is easily my most confidence inspiring day. Always leave the gym feeling good after a back session.

Today is an off day so i'll just do 15min on the bike and 15min on the treadmill, to keep the hips and knees loose.

Tomorrow is deadlift day! :-)
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Enjoy the mostly off day, Charlie, get ready to kill those deads.

I'm off to the gym to row dem lats. :-)
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I'm beat. Legs kicked my ass.

Front skwaats
Angled leg press
Single leg lying curls - single leg extensions
Walking BB lunges - f these. I almost hurled, seriously.
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That's an asskicker, Huy.

Bent over rows 185, 205, 225, 245, 265, 285, 225
T-bar rows 3 sets at 225 (left forearm cramping)
Pulldowns and Cable rows to finish
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Nice work. Your sample goes out tomorrow,Tom.

My body was in a funk today. Had planned on hitting shoulders and some core work but my left bicep was sore, calves were sore and my mind wasn't into it. Napped for3 hours!
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Too funny, Huy, today was supposed to be shoulders for me as well, and I skipped the gym too. I'll toss shoulders in tomorrow or Saturday with other parts.

Looking foward to getting JAZZED, Man! :-)
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smashed shoulders today.

standing single arnold presses, worked up to 75lb for 4x
behind neck seated presses
bb upright row - think i hit 10 sets
db side delt raise - bb front raise

zot curls
bb curls - reverse bb curls
seated preacher curl machine

nice focus and good shoulder pump today. hope you smashed it too tom.
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I decided to throw shoulders into tomorrow's workout, Huy, but I did smash arms. Smashed 'em good. Glad we both did some smashin'! :-)
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Legs today: mainly in the squat rack.

Getting warmed up.

Gym DB: yo, how many sets you have left
Me: warming up, haven't even started
DB: how many sets?
Me: I don't know, may be a while.
DB: like how many sets is that?
Me: annoyed at this point* I don't know man, like 15 sets
DB: pshhh come on, bull
Me: you want to count my sets and reps? I'll be tired, so I won't be able to count

This guy is your typical gym douche. Slams all the weights and never reracks his ****.

So I literally worked up to 315 with incremanets of 10lb at a time to piss him off.

Squats - lots of it
Leg press
Good mornings

And finished off with some abs
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That's awesome, Huy! :-) :-)

Chest yesterday and back today. Strength improving slowly, but endurance is coming along so I am encouraged.

Shoulders and legs tomorrow, think I'll do 75 sets on the leg press if there's any DBs around. :-)
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I'm not going to lie, I do drop my wights when doing laying dumbbell presses. I can't seem to master the roll up that my friend does even when using heavy weights. :-) But i do re-rack my weights. I thought that was just me being OCD about a clean gym. That's the main reason I hate working out in the school gym, no one keeps the place organized.

Some light work this week. Chest and legs yesterday and shoulders and biceps this morning.

Waking up so early in the morning sucks.
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