biceps and triceps :-)

Had an awesome workout on shoulders today...everything seemed so smooth and my strength was peaked. I was going to do arms too, but called it a day after shoulders because I didn't want to come down from the high.

Ran, jogged, shuffled, waddled, whatever you want to call it :-) around the lake today. 4.5 miles, give or take, 1hr 8 min.

Greg it's the distance..not the speed that matter right now. :-)

Thanks for the confidence booster :-). I'm just really happy i did it without stopping.

There is nothing wrong with stopping...sometimes getting started is even more challenging. It's a simple thing to due but mentally tough to keep up.

I always told myself "Just one foot in front of the other" :-)

Arms and traps on my "day off"....back at it again manana with legs.

Easy workout last night.

Incline bench 4x12, 10, 10, 8
Easy bar curls: 4x12, 10, 10,8
French press: 4x12

Eats:
Honeynut cheerios.
Subway ft long bmt

Shoulders and back for me this morning. Damn those cleans get hard when they are heavy.

Chest and back last night...

Legs and chest today...strengh is way up, even though I got off my last cycle of prohormones several weeks ago....must be a rebound type effect.

Shoulders and threw in some lower body work.

busted out a bench workout last night, today followed up with some assistance work. Gonna be hurting tomorrow I'm sure of it. Plans are still up in the air for the meet on Oct. 23rd. It's something like 7 weeks out. Which really only gives me 6 weeks to train. Gonna let the long weekend decide.

Crank it out, Brother Frank!

Ran again yesterday, another 4.5 mi.

Back today, kicked arse on T-bars and Dumbbell rows, and finished up with some cable rows with multiple plates hanging off the stack. Figured I would give it one more cycle before doing pull-ups again to make sure my rib cartlidge is fully healed.

Shouders today...Heavy barbell and dumbbell presses, shrugs, dumbbell shrugs and rear delt raises....another good one. One more workout in the morning, and I will take Monday off from "labor"ing. :-)

2 days out and quads feel better, but now i feel my knees uugghhh. back to the gym Monday night. Had a little slip on the eating Saturday, had a burger and onion rings for lunch.

Hope everyone is having a a fun long weekend ! ! !

Mmm leg day this morning before work.. First time in a while I made it to the gym at 7am. Felt good.

Omw to the Gym in a few for a morning leg workout. Hurray!......