We are rooting for ya Frank!!!

Shoulders @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Thre in some leg work and the knee feels pretty good...not 100% but 90+ :-)
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Absolutely!! Kick some arse, Frank! :-)

Frank! Frank! Frank! :-)

Biceps and Triceps @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Bao, what is that, cannolis? :-)

trying to lose weight not gain it. :-)

Tore it up on chest today...did heavy barbell bench, which I rarely do. I like the way it hits me at a different angle than the dumbbells when I can get through it though.

Barbell Bench
Weighted Dips (+90 pounds)
Dumbbell Inclines
Machine Flyes

Taking Big Frank's advice and pushing myself hard, even though I know I am a little overtrained, in anticipation of a week out of the gym beginning in about a week and a half.

I'm trying hard to imagine in my mind.... Bao selling Juicers in years to come on some Infomercial :-) :-) :-) :-)

No gym yesterday, just a weighted cardio. It was our annual fire extinguisher service we had to carry up to 40+lbs worth of extinguishers up and down flights of stairs. Tonight will probably be shoulders and back.

:-)
That sounds like fun brother!



Chest and back tonight. 5e x 3s x 8r ...I could barely do 6 reps on the pull-ups as the last exercise, even with assistance. I suck :-)

Takes time, Brother.....and maybe some back workout do them first and see how you do. :-)

Gonna go have some meat and carbs, as tomorrow AM I need to row, row, row my back, (not) gently down the gym...Heavily, heavily, heavily, heavily, oh the shape I'm in.

I remember about 8yrs ago when I was knocking out 20 dead hangs after doing 100 crunches in under 2 min and running a 19min 3mile .....oh man how I have let myself go..:-)

Ah well tomorrow is a rest day, unless I get super bored :-)

Didn't get super bored today but things ended early and the gf wanted to hit the gym :-)

Legs and abs tonight.
Romanian dead lifts, dead lifts, squats with no bar pad, quad extentions and hamstring curls.(idk the term)

I could have done shoulders also but we are going sea kayaking in the am.
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Good back workout today, mostly rows with a couple cable movements to finish.

The T-bar is still busted, 6 weeks or so...I gave the gym's GM an earful today. :-)

no activity for me this weekend. missed my workout due to working on my grandmothers kitchen. Which turned out to be a massive ordeal and I'm still not finished....

I hate when stuff doesn't get fixed at the gym. Every time they call me for a survey I tell them how it always takes minimum 4+ weeks to fix something.

Beach muscle workout today only because I didn't feel like working out legs. Lots of bi's and tri's for the ladies :-)

Shoulders, traps, bis today. Heavy and fast, I am so overtrained. :-)

Off day tomorrow, then workouts every day until I leave for Shack. Never know when a giant chicken might challenge me to a cage match. :-) :-)

Stick with it Tom. Take that full week off and stuff your face.

Absolutely Frank....might have a little booze too. :-)

Sea Kayaking so I guess that is my shoulder and back workout.
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