Thanks guys :-) I ended up getting the ones Tom recommended and then a set from APT . Today I'm gonna hit some back and deadlift so I'll report back on which I like better..

Squats it was....gonna be a b*tch getting in and out of the squad tonight. :-)

Hope they work well for you, Son. :-)

What, no stretching and foam rollering? :-)

Sorry haven't been super active guys work and training + kids are time consuming go figure...

Squats today
540x4wrappedx5
LockOuts 650x5
Leg Press
GHR
Abs
Calves

done and bloodshot.

Stretching, yes. Foam rollering, no. :-)

Nice Frank! Wish I could still squat that heavy, but those days are gone.

Shoulders and back this morning. Press, lat pulldowns, upright rows and HS low rows. stretched and went home to eat my yogurt and shower. Funny how 5-10 minutes late to the gym in the morning makes me 15 mins late leaving the house...

What, no foam roller? :-)

Sounds like a good workout, Pete. :-)

I feel effin beat up from the combination of chest day and jiu-jitsu yesterday. Got my ass seriously handed to me last night. :-)

This morning: cardio, 100 (assisted) pull-ups/chins, stretching, and 100 arm-bar drills (really an abs exercise).

Back is at about 85% today. There's still something "off" low in the back/hips, though. I think my sacrum may be a little rotated or something. If it's still feeling like that at the end of the week, a trip to the doc's will definitely be in order.

I haven't been to the gym in almost 2 weeks and I can finally move my elbow pain free (well... 90%). This sucks. I mean, I'm glad my elbow doesn't hurt, but I loved going and working out... especially my arms and chest. These seem to be things I can't do without my elbow taking a 2-week-****.

Bah.

The last time I went, the only things I did involving my arms were a couple rows and assisted pull-ups... it seems like anything that involves bending my arm (work out wise) ends up being painful.

Then I would have been 20 mins late getting out the door to the train... People lining up at my desk when I walk in the door, cat and dogs living together, utter chaos!

Dan, did your PT recommend anything to help with reducing the stress on your elbow? Maybe a sleeve/wrap? Sucks not being able to do much.

Tactical Training at work will force me to take Wed. and Thur. off from the gym. First time in a while I will take 2, I know it will be a good thing...because I am still hungry to get in the gym, I should be chomping at the bit by Friday.

Train hard, men! :-)

Just spin for me this morning.

Just curious Tom, when was the last time you took a week off from the gym?

I don't know about Tom; but the last time I took a full week off was when I was sick as a dog in the fall -- had the full-blown flu (maybe it was even the Swine). I have only taken time off (greater than two days) due to circumstance (sick, business travel, etc.) and never by simple choice. I've got to at least get in there for some cardio and abs. If I don't go in, my day feels "off" and I obsess a little.

Handled a little weight today -- still nothing that would put pressure on the lower back/hips, though.

Cardio: a couple of miles on the bike to get my HR to 120

Assisted pull-ups: 50 (5 x 10)

HS low-rows: 2p/side x 20, 15, 15, 12

HS high-rows: 2p/side x 15, 12, 10 (I might have done another set of 10, too)

Assisted pull-ups: 30 (3 x 10)

Stretching, foam roller, etc.

Triangle drills: 75 (3 x 25) -- I think this is why my obliques and traps are so sore. :-)

Done. :-)

Missed about 10 days - 2 weeks when I had the staph infection in my leg back in early December, Pete.

...and what exactly are these....? piqued my interest!

Jiu-jitsu drill. I can't find a good video of it. Basically, you bring your legs up and use your abs to lift your ass off the mat, then you bring your legs into a triangle (bending your knee over the ankle of your other leg), and add a twist so that you're almost on only one shoulder (really one side of your traps). You alternate sides.

I don't know if that makes any sense.... :-)

Gotcha. You don't take a planned week off every few months?

Chest/Arms for me this morning. Bench, Incline DBs, Curls and Dips. Dunno if it's diet changes or maybe not getting enough sleep, but I've not been putting up the weight I expect over the last few workouts.

20 minutes of cardio on recumbent bike

100 assisted pulls/chins (50 neutral grip pull-ups; 50 chin-ups)

lots of stretching of my lower back, hips, pelvis

100 triangle drills (4 sets of 25)

10 minutes of walking at 3.3mph and 10% incline

I can almost picture it. We'll see if I'm flexible enough to give it a go!