Get to da squat rack!

Nice going, Greg, hope you're feeling good. Was it a purple haze? :-)
[Reply]

Worked out with the trainer last night. I like these days as he has me doing different exercises than what he put in the online plan. I guess that's changing too, now that I've done each a couple of times. :-)

Bench Press
standing barbell overhead press
incline flies
wide grip dips (chin down to work the chest)
cable tri lateral pulls (best I can describe it. cable machine, eye level, rope handle, elbows eye level, pull the caribiner towards your face, pulling from the elbows)
weighted bench dips (feet up on 2nd bench)
band tri extensions

The bench dips were funny. Started off with feet on ground, too easy. Switched to feet up on 2nd bench. Still a bit easy. So he puts a 25lb plate on my lap. Ok, better. Going for the last one in that set, my upper ab muscle completely cramps up. Oh **** that hurt.
[Reply]

Me and a couple other guys are trying to get our Sheriff to do some updates to our gym.....we don't even have a squat rack for cryin' out loud. A few machines that nobody likes, treadmills that have seen better days, and a small assortment of free weights. It's hard getting blood from a turnip though lol
[Reply]

Honolulu haze, does that count :-)


Sounds like our school gym. 2 treadmills, one is stuck in the incline position, both are falling apart. All the dumbbell rubber coatings are ripped or torn off. Barbells, every time I grab one, I need to make sure that the bolts are tightened down.

They recently just purchased the change/adjustable weight things and they are adding some body weight stuff to the ceiling.

In all fairness, no one takes care of the equipment. I try to set an example by cleaning and arranging the wights, but the next day it's a mess :-)
[Reply]

My station had an excellent gym, all funded with drug seizure money so no taxpayers who toured it could b!tch, Ray.

Sounds like that trainer is taking good care of you, Bob. :-)

Off today....legs and shoulders tomorrow.
[Reply]

We're checking around to see where we might be able to scrounge some funds. Our union rep is also checking to see if the union will come off some money....the deputies are fop and corrections are afscme, so hitting up both lol. We don't need a ton of stuff and we take care of what we have, so maybe we'll get something going.
[Reply]

We ate lots of ice cream today.
[Reply]

Good luck, Ray!

Good deal, Huy!

I had lots of fresh shellfish last night along with a couple espresso martinis. Hopefully that fuels the leg day coming up shortly.
[Reply]

Did the whole kit and caboodle so I could take tomorrow off.

Leg press
Leg curls
Military press
Rear delt flyes
Cambered bar curls
Barbell curls
Skullcrushers
Cable pushdowns
Preacher curls
[Reply]

Atta boy!
[Reply]

Gym was nice and dead yesterday evening.

90 min on the elliptical
Arnold’s
Dumbbell flue
Dumbbell raises
Bent over rear delts

Dumbbell preacher
Dumbbell curls
Hammers
Dumbbell reverse

And about 100 body weight squats, I think I’m just destinied to have no back side.
[Reply]

Thanks, Huy....ulterior motive, I have an early starting (and hopefully very late ending) date tonight. :-) :-)

Get you some butt, Greg! :-)
[Reply]

IBD

Squats @70% 5x5-6
Bb box step ups 3x8

Flat pause bb press 4x3
Plate loaded press 3x8-10 w/drop set
Cable incline flies 4x10

Seated overhead db extensions, flat bar push downs to finish off tris
[Reply]

Another 90 min on the elliptical, my feet hurt.

Dumbbell bench
Incline bench
Incline close grip bench
Flat bench with chains
Close grip bench with chains
Flat flys

Sumos
Dead’s
Leg press
Calf press
[Reply]

Making due with what the hotel has in their fitness center. Since i couldn't go heavier, did as many reps as I could till failure.

Dumbbell bench press
dumbbell incline press
seated cable flys
overhead dumbbell press
upright rows
lateral raises
skull crushers
tricep extensions

Not liking this feeling in my knee today. Hopefully leg day doesn't do more damage.
[Reply]

Someone rub Greg's feet, Bob's knee, and Huy's placenta.

Chest day fell on a Monday, but the gym was fairly empty. Did 2 angles of inclines, flats, dips and flyes. Medium weight and lots of reps.

Back on deck. ze
[Reply]

Back day, pre-fatigued with heavy cable rows from 200 up to 280, barbell rows moderate to 265, light T-bar rows at 210, pulldowns (wide) at 200 for reps, and some dead hangs for a stretch. I'll hit the bb rows and T-bar rows heavy next workout.
[Reply]

Way to kill it Tom!

Arm/abs day at the hotel fitness center. Forget all the new exercises I did, but my arms were jelly after the fact. Did do my first superset, alternating between a rope handle bicep curl and tri extensions. Kinda hard to figure out what weight I'm using as the plates in the cable machine aren't marked. Guessing the smaller plates are 5lb, then the larger 10lbers on the bottom.
[Reply]

Just some compound lifts.

Deadlifts 5x3 @80% and then 2x5@60%
BB ohp 5x3 @80%

Pull ups - 30 min
Single arm db row 4x8-12

Hit some incline curls and preacher machine
[Reply]

Good man, Bob, keeping it up (phrasing) out of town. :-)

Good liftin' Huy.

Supposed to be leg day, but a tough skate last night and another short bench game coming up tonight, I'm going to skip wheels this round and head in for shoulders and arms.
[Reply]