I didn't sleep much yesterday, going to sleep early. Too tired to go work out (stare at smokes).
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Don’t be a pousee. I actually need to get more rest. On average I get 4.5-5 a night, thinking I’ll aim for 5.5 tonight
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Leg day with trainer.

Barbell squats. Got in a set more than my body weight.
Barbell hamstring curls
Single leg press
Hip abductors
Hip adductors

Making steady progress in the short amount of time I've been doing this. :-)
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While Huy argues with Marc about sleep, Bob is in the gym crushing it.

Back, shoulders and tris on deck for tomorrow. Unless I get less than 4.5 hours sleep. :-)
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Didn't do too much tonight. 90 min on the elliptical.

Did a lot of stretching tonight. Shoulder still bugging me even just the bar alone on a press motion. Elbow feels better, back a bit better and now the knees were feeling left out so they decided to join the pain group :-).

Wide grip cable pull downs.
Reverse close grip pull downs.
wide grip rows
close grip rows

db curls
hammer curls
reverse ez bar
one arm supported curls
seated bb curls
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Gotta get some of those guys outta the club, Greg!
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Hey! I actually was able to get 5.5 hours as planned.

Going to flip a coin for today. Legs or press...
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Do you guys take a week off from time to time? I read that some people do it? I generally work out 5 days a week and take weekends off.
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When I travel to a herf, maybe 5 times a year, I take a 4 or 5 day break from training. Besides when injury necessitates, those are my only true breaks of the year, but it seems to be the perfect break.

Back and shoulders today, great workout but too gassed to do tris. I'll throw them in tomorrow with legs or Friday with chest.

Back

Barbell rows, heavy x 6 sets
T-bar rows, light, x 3 sets
Cable rows, heavy x 3 sets

Shoulders

Military press, light x 6 sets
Rear delt flyes, heavy x 3 sets

Dead hangs
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I go on feel. I’ve taken 4-5 days off. When I’m off, I will try and reset my adrenal glands as much as possible. I cut off caffeine completely is the first step.

I typically just take Saturdays off and Sundays is my hiit day which usually is basketball leagues.

Press day:

BB Ohp 5x5
Flat bench press 4x4

KB Floor z presses 3x8-12
Seated cable flies 3x8-12

Flat db bench 3x10-12
Bb upright row 3x10-12

Finished off with a tri set tris: seated db skull crushers - reverse grip push downs, rope extensions. 4x12
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Gym was packed softball team was there then the soccer team. Just did a quick 30 on the elliptical
Rope pull downs
One arm cable
One arm reverse
Neutral grip
Push downs
Close grip bench.

Did more stretching and did some hanging from the bars. Did a bunch of calf presses while waiting for people to disperse.

I don’t stretch and since I’ve started stretching I feel sore like when I first started lifting. I hope I can keep up with the stretching, it’s so boring.
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Started 2018 with a personal trainer. I go twice a week and what a world of difference! It's a one hour session non-stop. A lot of super sets and it combines cardio and weights. We hit each area

1. Back, Chest, and Abs is the first round
2. Legs is second
3. Shoulders third
4. Arms fourth
5. If time allows some planks or the like to finish

Kind of expensive at $65 a session, but I think worth it as I'd never be able to keep the pace and form on my own. The trainer (female) use to compete in body building like 12 years ago. She is on top of game and doesn't go easy. She's shown me a ton of new exercises that I will use on my own in the future. She seems to be making a good living at it to boot. I plan to go steady at twice a week until around March and see where I am...
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Good job Guys, and welcome back to the fold, Moses. :-)
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Legs. Thrashed them.

Went back to low bar squats...

Squat 5x3 @365
Goblet Cossack squat 3x8-10
KB single leg RDL 4x8-12
Seated leg extensions 6x12
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Forgot to check in yesterday. Worked back/shoulders.

Deadlifts
Close grip pull downs
Seated cable rows
Shoulder press
Resistance band side lateral raises
Shoulder shrugs
Dumbbell pull overs
~2.5 mile run/walk on treadmill

Went up in weight on most everything. Legs are really feeling it today after Tuesday's leg workout. Those single leg presses really did a number on me.
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Good days yesterday, Huy and Bob. I was off, back at it in a few. :-)
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Chest and tris today. Want to do heavy back tomorrow, so saved bis for after that.

Chest - 14 working sets

Incline bench x 3 sets
30* incline bench x 3 sets
Bench press x 1 set
Decline bench x 3 sets
Icarian vertical bench x 2 sets
Flyes x 2 sets

Tris - 8 working sets

Skullcrushers x 4 sets
Pushdowns x 2 sets
Kickbacks x 2 sets
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Good job Tom!

Chest and arms with a coworker. First time training with someone in a while.

Incline db press 4x5-6
Flat bb pause 4x5
Seated incline cable flies 3x10-12
Plate loaded presses 4x8 w/drop sets

Super set: ez bar curls - skull crushers, straight bar push downs - straight bar curls 4x10
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Love those arm supersets, Huy! :-)
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Chest and bi's today. Might have to change things up from the barbell press, as it has aggravated my pinched nerve in my neck the last two workouts.

Barbell press
Incline press
Seated flys
Cable crossovers
Rope bi curl
Preacher ez bar curl
3.1 mile run on treadmill
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