Good job on the run, Bob.

60 on the elliptical.
80lb CB press x3
45lb flat db flys x3
45lb do inlcline db press into a incline db fly x3
Hangs.
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Nice day, Greg! How's everything feeling?

I ended up working 12+ hours today, so I'll have to try and put in a little xtra time manana. :-)
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Feeling good, been doing some stretching, just not the lower extremities. Knee is still bugging me, may be time to go see the Dr.

You should work out chasing some young hot mamas around, Sir!
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ILD yesterday.

Heavy squats 3x3
Pause squats 3x4
Reverse bb lunges 3x5
Kb stiff leg deadys - box step ups 3x8-10

About to finish up here at work and head in the lab for chestys
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You work graves?
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After seeing about 30 young Moms picking up their kids from my school last night, definitely need to find out which kids' Daddies live at home and which don't. :-)

Shoulders and arms today, short but heavy.

Seated military press x 5 sets
Cambered bar curls x 4 sets
Olympic bar curls x 4 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets
Preacher curls x 3 sets

I guess it wasn't as short as I thought it was. :-)
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Yup, greg.

IPD

Flat bb pauses 3x3
Flat bb pauses @70% 3x3

Incline db 4x6-8
Cable flies 3x8-12

Kb single Arnold’s 5x6-8

Some triz
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Good deal, Huy! :-)

Working again tomorrow, so another day off. 2 out of 3, not normal for me.
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Enjoy you days off Tom.

Nothing but about 10min on the elliptical to warm up.

Standing db curls.
incline db curls.
hammer
seated bb curls
ez-bar revers grip curls

Ahnolds to overhead press
db flys
front raises
bent over flys
palm out front raise
random shoulder rotation stuff
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Good day, Greg! :-)

I would have enjoyed my day off from training more if I had also been off from 8 hours of kindergarten kids. :-)
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At least you get to send them home at the end of the day :-)
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Back.

Deadys 4x4
Chest supported rows 4x5-6 w/drop
Wide grip lattys 4x8-10

Smashed some bis
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I was able to push out 70min on the elliptical

Wide grip pull downs
Reverse grip pull downs

Cable tri extension
One arm cable tri extension palm down,reverse and neutral
Push downs.
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Good work, Huy and Greg! :-)

Yes, I don't want to get homicidal, they're so little. :-)
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Need to take tomorrow off because the company is coming to repair my foundation. With that in mind, I did chest/back supersets, moderate weight for high reps.

Incline bench/T-bar rows 205/225, 235/225, 255/250, 225/225
30* inclines/Barbell rows 195/235, 215/255, 235/255, 185/225
Bench press/One arm rows 215/135, 235/135, 255/135, 205/135
Decline bench/Cable rows 275/220, 295/240, 275/240, 225/220

I was so soaked that all my buds in the gym were giving me grief. Feel good though, not even that tired now. Which is good, as I have a playoff hockey game at 10:35
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Nice work!

Some legs again.

Worked on some light overhead squats for funsies.

Overhead squats 5x5
Front squats 4x6
Hack squats 4x10
Single leg extensions 4x12
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How's the balance on those overhead squats, Huy?
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Good. I do a ton of mobility work and have been working on a fair amount of oly lifts. I kept it light so that also helped. Only went up to 135.

One hour to hit upper hypertrophy. Superset they all.

Incline bb 4x8 w/drop sets
Chest supported rows 4x8 w/drop sets

Pull ups - push ups - dips 4x12-15
Wide grip pull downs - cable flies - bb upright rows 4x12-15

Db skull crushers - db curls 3x12-15
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Good work, Huy!
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Did my normal 75 on the elliptical.

Another around the word day for me, all light weight.

Bench press 5 sets to failure
Wide grip pull downs 3 sets to failure
Ez bar curls 3 sets to failure
Squat with db overhead press 3 sets
Squats 3 sets
Close grip bench 3 sets to failure
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