Very nice! Yeah, that’s how I feel like how leg day. I’ll spend 80-90% of the time at the rack.

Speaking of that... tomorrows another leg day.

Press today, felt so so. I almost couldn’t get my last rep up lol.

Pause reps (2-3 secs) flat bench @225 4x5
Standing single arm Arnold 4x6-8
Seated cable flies - bb upright row 5x8-12
Seated plate loaded incline press - plate front raise 5xx8-12

Hit some incline skull crushers, over head ez bar extensions
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Solid day, focused more on quads.

Platz front squats (not pause but took it really slow) 5x6
Single leg press 5x8-10
Seated extensions - lying leg curls 6x8-12
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Huy, you doing that 90 day leg thing?
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Chest day with the trainer.

Bench press
Decline press
Incline press
Seated cable flies
Standing variation on skull crushers
Wide refers grip tri extensions

Amazing how switching to weights again increases the appetite. :-)
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No... this week just happens that legs fell twice in a week. Next week, looks like back will be twice
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Mmmm appetite... had Korean ayce bbq
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Leg day today. The squat rack was being used, so decided to hit the leg press machine first. Wasn't part of the routine, but figured it wouldn't hurt to add it.

Leg presses
Squats
Dumbbell lunges
Hamstring curls
Straight leg dumbbell lifts
Calf extensions

In less than a month, I've put on 6-7 lbs. I'm guessing mostly muscle and some water weight. Really upped my water intake, trying to drink at least a gallon of water a day. Pants still fit the same, but upper body has gotten bigger. Still a ways to go. Never really had chest muscles. Now I've got some, plus arms/back are looking better.
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Bob, how much are you taking in daily? Is your goal, to put on muscle mass?
Putting on 6lb of muscle within a short period of time is possible but rather unlikely unless it’s water and FATs.

Either way, Im excited for you! Keep up the good work.
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I haven't been tracking my caloric intake. Although I try to be very conscious of the macros, especially carbs, to keep my blood sugar under control.

I want to put on some muscle mass, but want to stay around my current weight (192).
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Sounds like you're doing great, Bob!

Supersetted chest and back Saturday.

Incline bench - Bent over rows
Vertical bench - T-bar rows
Flyes - Cable rows
Dips - Pulldowns

Legs today.
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Yup, I don’t track like I use to. I’m more of a intuitive eater.

Just don’t squat everyday.

Back day -

Bb pendlay rows 6x4-6
Chest supported rows 4x6 w/ds
V grip pull downs 6x8-12
Plated loaded single arm pull down 3x8-12
Incline db pull overs 2x10

Hit some bis for fun
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Me too ever since I dropped all the weight kicking diabetes. My routine is just that. I usually have about the same thing every day for breakfast and lunch, varyng it from time to time. Dinner is where I like to mix thing up.

Gonna make pooping difficult. :-)

Back, bi's and abs day.
Assisted pull ups
Wide grip lat pull downs
Reverse close grip cable pull downs
One arm dumbbell rows
Seated close grip rows
Hammer curls
Narrow grip barbell curls
Regular and side planks.

Saw slight increases on reps/weights since last week
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Nice jobs, Boys! :-)

Crushed legs yesterday, played another hockey game last night, and went back at chest for a volume day today....tore that sh!t up. :-)
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Press day BUT hit front squats to warm up the body.

3-5 second platz front squats @185 3x5

Incline bb press 4x5
Incline db flies 4x8-10
Seated cable presses 6x8-12
Ohp 3x8

Hit some db skull crushers and reverse grip extensions
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But did you tear that sh!t up? :-)
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Volume day for back...

T-bar rows at @ 225 - 100 total reps
Barbell rows at @ 205 - 100 total reps
Barbell rows 235, 255
Wide pulldowns @ 200 - 60 reps
Pullups to failure
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Always brotha. Hit pause push for 205 4x6 incline

Compound lifts today. May not get a chance to train till next Monday, visiting family in Nocal.

KB box step ups 5x8 @40kg
Squats 4x5 @80%
Deads 5x4 @315 (just working on double overs)
Box jumps 5x8

Finished with 200 pull ups in 20 min
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If I did 200 pullups at this point my shoulder would remain at the gym. :-)

Nice workout, Brother! :-)
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Nice work, as well sir. Love that volume.

No lift, no gift.
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Been forgetting to log after vacation. I’ve just been in a haze the past few days.

Monday just a quick 30 on the elliptical

Flat bench barbell slow and low
Dumbbell flys
Dumbbell incline at two different angles
Dumbbell flys
Cable lower press
Hulk Hogan’s high cable flys

Dead’s
Squat and complexes

Tuesday gym was packed and forgot my sweats. Working out in jeans is weird.

No elliptical
Wide grip pull downs
Close grip reverse pull down
Wide grip row
Close grip row
T bar row
Dumbbell row

Laying French press with close grip bench ez bar
Kickbacks
Rope pull downs
Overhead rope extensions
Single arm cable extension palm down, neutral, reverse
Push downs

Chiro today, cook dinner and catch up on some sleep.
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