Nice job, Huy. :-)

Already a little off the pace I wanted to set with this new program, but there was no sense trying to train with the needed intensity on 3 hours sleep. I'll just try and kick it up tomorrow.

Just finished early dinner with a side of plantains. No placenta.
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Rep day for shoulders, bis and tris. Short (relatively) and to the point. Lots and lots of reps.

Seated military 4 sets @ 135
Standing military 3 sets @ 165
Barbell curls 4 sets @ 115
Preacher curls 3 sets @ 105
Skullcrushers 3 sets @ 125
Pushdowns 3 sets @ 130
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BB Pendlay rows 5x6-8

Single KB swings 5x8

BB OHP 3x3
Seated DB side delt raise 4x12
Seated db press 4x8

Plate loaded front pull downs 5x8-10

Superset some bis and tris
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:-)
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Felt well enough to get into the gym.

Barbell deadlifts
Close grip lat pull downs
Seated cable rows
Shoulder press
Resistance band side raises
Dumbbell shrugs
Dumbbell pull overs

Didn't think I was going to make it thru first set, damn cold sapped my energy. But pushed thru and did them all.
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Way to push through, Bob.:-)

Leg day for me, hopefully better than the last one. :-)
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Rep day for wheels....

6 sets leg presses @ 630
6 sets hammie curls @ 135
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I got legs, and I know how to use them. Also some tri's.

Barbell squats
Single leg dumbbell lunges
Suspension hamstring curls
Suspension hip flexors
Seated hamstring curls
Overhead dumbbell tri extensions (love those)
Tri kickbacks
Quick 10min run on the treadmill. Felt energy draining.
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Mason is pretty sick so I won’t train tomorrow... I may go tonight... we’ll see.

Good job guys. Hope the weekend was filled with good food and laughs
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I sure hope Mason is feeling better, Huy. Hopefully you have a video of him doing somersaults tomorrow. :-)

Back at it tomorrow, thinking breasts and bis.
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Week 2 of the high frequency program.

12 working sets for chest, including supersets.

Incline bench x 5
Flyes / Vertical bench supersets x 4
Decline bench x 3

9 working sets for bis.

Cambered bar curls x 3
Olympic bar curls x 3
Preacher curls x 3
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Cardio day here

2x HIIT Routine. Neck started hurting so didn't do the third.
2.25 mile run
1.25 mile walk
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I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!).

I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time.
I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time.
I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time.
I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time.
Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time.

But I felt better about myself. And I think that's the real goal, when we are discussing fitness!
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Sounds good ^

Off day, I probably could’ve gone but Mason is sick so I spent the day with him.

I realized I’ve been pressing every day the last 2 weeks...

Squats and deadys tomorrow with some other oly lifts
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I read the whole post. It took me a very long time. :-)
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Back, shoulders and tris today. Tris was short, I was gassed.

Back - 14 working sets

T-bar rows x 5
Barbell rows x 5
Cable rows x 4

Shoulders - 12 working sets

Military press x 4 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets

Triceps - 6 working sets

Skullcrushers x 3 sets
Cable pushdowns x 3 sets
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Hahah @Tom.

Yeah, finally “getting it” sure makes the lift feel even better.

Was suppose to do some deadys along with skwaatys but didn’t have time for deads.

High bar squat (first time in months) 4x3 at top se
Pause squats 4x5-6
KB box step ups 3x10
Seated leg curls 5x10-12

I’ll hit some presses tomorrow.
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Chest and bis today. Had to modify things cause my neck started bothering me.

Incline press
Seated press on machine (all benches were taken)
Seated flys
Ez bar curls (used these rubber grips to increase bar diameter and use more grip/forearm)
Seated hammer curls. Last set racked the weight I was doing and picked up a lighter set of dumbbells an went to exhaustion.
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Always good “seeing” my workout brothers.

Been battling various injuries of overuse over the past 6 months. Trying to train smarter but chasing the weights always gets the best of me :-)
Last night hit some of my heaviest back squats in a while 405 for 3s and 425 for 2s. After that some girl at the gym called me skinny :-)
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If you weren't married, Son, you could show her just how "skinny" you are. :-)
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