Legs today

Squats 4x3
Pause squats 3x3

Reverse BB lunges 3x8
Seated leg extensions - db stiff leg deads 4x10
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And all the months of progress set back by 1 week of vacation...back to square one
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Gym packed again. 75 in the elliptical. Wide grip pull downs, reverse grip pull downs, set of curls and set of tri rope extensions.

4 sets of complexes.
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How can months of progress dissipate in 1 week without catastrophic injury, Marc? :-)

Yesterday was the worst Sunday I've ever seen in the gym, Greg, luckily I didn't need any benches or racks for most of my workout so it wasn't a huge deal for me.
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You’re fine.
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Decided to superset chest and back since I have to work tomorrow....Heavy back, light chest using plate loading machines

Bent over rows / Leverage vertical bench 235/245, 255/265, 285/285, 255/315, 225/225

T-bar rows / Icarian incline bench 225/265, 225/305, 250/305, 205/250

Cable rows / Hammer Strength decline bench 200/225, 230/255, 260/285, 240/225

Dead hangs x 3 sets to grip failure
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Good day boss ^

Pushy day.

Ohp press 4x3
Flat bench pause 4x3

Incline db press 3x8
Flat db flies - bb upright row 4x8

Db skull crushys 3x10
Rope extensions - dips 3x8-12
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Good day for you too, Brother. :-)
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I have a small tear my left Vastus Lateralis doing reverse lunges. I doesn't hurt now, but was advised to be cautious on leg exercises for 4 weeks. "Let your body decide if it hurts and stop" was my advice from the Chiropractor. He stripped away lot of tissue damage that helped big time. He wants me to keep doing weights and cardio with legs to force blood into the area, but not put strain onto that area. Also had some adhesion in my ITBand...

Headed to the gym in 20 minutes...
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Hope it heals up soon! Yup, if something doesn’t feel right when training, stop.
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Hope you heal up quick!

Gym closed due to basketball game.

Ran, shuffled (whatever:-)) the lake again last night, not bad 1hr06 and some change so an 1hr7min better lighting, no clouds and the moon was nice and bright. Got a blood blister on my toe. Figured my time would be much worse than before because my feet were really dragging this time.
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Skimped on cardio this morning because I was a bit rushed to get home after work. I did squats, dumbbell press, seated curls, and bent over dumbbell reverse fly. I was able to up my squats a bit more to 245 for 2 sets of 8 after a set at 225, so hopefully 300 will be doable soon.
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Nice jobs, Greg and Ray! :-)

Reverse lunges?? You're tempting the injury gods....mocking them even, Moses. :-)
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Back day. Tore my thumb up working on hook grip. I had to stop bc it was bleeding too much.

Deadys 3x5 @325 hook grip
Chest supported rows 5x8-10
Wide gripe pull downs - bent over db row 5x8-10

Some reverse grip bb curls and plate loaded preachers 5x10ish
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Totally random stuff at the gym today. Softball team was in there and I’m not mad :-)

30 on the elliptical
Arnold’s
Standing overhead flys
Bent over flys
Thumb down front raises
Curls
Hammers
Laying cable curls
Rope pull downs
Single arms trip extension
Single arm reverse tri extension
Cable push downs
Front raises
Shrugs.

My workout routine is all Over the place.
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Ran out of BioHazard coffee. Tried to use LaVazza espresso and it did nothing. I'm screwed for life.

Pretty much just crawled around the gym like a slug...40mg caffeine per normal cup of coffee...I need my 928mg of caffeine per serving, dammit!!! Ordered Biohazard again on express. LOL


Send help
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928mg, that sounds like a biohazard.

Greg, lots of tasty morsels on the SB team?

Good job by you and Huy....Marc says he's a slug.

Did my first nighttime workout in years tonight, shoulders and tris. Knew I couldn't train this morning or tomorrow morning, so I bit the bullet. The place was a freaking zoo, and not a hot chick to be seen. :-)
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928mg of caffeine per serving? You’re joking right? I’d be dead
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no jokes, only caffeine
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I need to find this coffee, I'll keep a tin of grounds in my pocket in case I ever start having a heart attack. :-)
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