Nice job Huy!

Chest and shoulders for me today.

30 mins on stationary bike
Incline press
Dips
Cable crossover press
Plate chest press
Shoulder press
Front raises
Rear flys
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Besides Bob, did you guys lift for me while I was off? :-)

Back to the gym shortly after my 4 day break. Hoping it's strong like last time I took one.
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ICD. Pretty strong. :-)

Super wide inclines x 4 sets
*30 inclines x 4 sets
Declines x 4 sets
Flyes x 3 sets
Precor vertical press x 2 sets
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Must have been those sandwiches!

ILD.

4x5 squatters @80%
Leg press 5x8
Seated extensions 4x10 (slow reps)

Did some abs
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Sammiches and plantains! :-)

Good job on the wheels, Huy. :-)

Back is stepping up to the plate shortly here. :-)
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In case anyone needs whey protein. 6.6lbs for $30 shipped - https://slickdeals.net/f/11543779-6-...archBarV2Algo1
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Tweaked my back pretty bad moving furniture around on Sunday, I am not a happy camper.

Pushed through some workout on Monday though.

Helped out custodial team with cleaning the gym for a cardio work out.

db bench
db flys
incline db into a incline flys
high cable press
high cable fly

10 laps with stairs around the court/gym with weighted chain around the neck.

Back was not happy after, but felt fine during. I think I freaked out the kids and their parents by jogging around with the chains, kept getting strange looks :-)
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Hope it’s not bad, can’t be that bad if you’re able to train today.

Breast.

Flat 4x5
Hammer strength press 4x8
Db flies 5x8 - kb side felt raise.

Hit some triz
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Good work, Greg and Huy. Hope that back is just a short term tweak, Greg.

Thanks for the protein heads-up, Bob.

Back day....not a lot of endurance after hockey so I went heavy and fast, and actually got a killer lift in.

Bent over rows x 6 sets
Neutral grip pulldowns x 4 sets
One armed rows x 3 sets
Cable rows x 3 sets
Rear delt flyes x 3 sets
Dead hangs
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Back feels good when warmed up but once I start to cool down it tightens up again.
Cleaned up the gym and put all the weight away.
30 min on the elliptical
Cable pull downs
Close grip cable pull downs
Wide grip rows
Wide grip high rows
Machine thingy for the back
Shrugs

10 stairs weighted chains
5 cross court sprints weighted chains
Barbell hops
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Love the machine thingy, Greg! :-)

Leg day for me, see how the groin feels after vacation.
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Rep day, didn't wanna go too heavy on the ole groin. :-)

Leg press x 5 sets
Hammie curls x 5 sets
Lunges x 3 sets
Hack squats x 3 sets
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Back

Deadys 4x5
DB row 4x8
Seated wide grip row 4x8
Wide pull downs 5x8-10
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20min on the elliptical

db curls
db hammers
ex revers curls
seated bb curls
seated bb lifts
cable curls

french press
overhead db tri
cable rope tri
reverse grip tri
close grip bench

weighted sprints and stairs
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Good work, Huy and Greg. Now please get some poke. :-)

Clean up today (delts, arms), then tomorrow off for work.
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ZERO gas today. Not strong, and not much endurance. Still tried to rock it anyway.

Military press 6 sets
Rear delt flyes 5 sets
Olympic bar curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Close grip bench x 4 sets
Skull crushers x 3 sets
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Taking this week off. Although it seems taking days off is making my pain worse.
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Works that way for me sometimes too, Bob. Trick is to know which pain to rest, and which to power through.
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Just a quick 90 on the elliptical. Hope the legs are ready for all the walking in a week.
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Vacation, Greg?
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