1 hour on the elliptical

Attempted 1min jump rope between sets, attempted :-)

Wide grip pull downs
Jump rope
Narrow grip pull downs
Jump rope
Reverse narrow grip pull downs
Jump rope
Cable rows
Jump rope
High rows machine
Jump rope
Shrugs

Standing military press
Jump rope
Arnold’s
Db raises
Db side raises
Bent over raises
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Good stuff, Greg. :-)
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What's your guys thought on the shoes designed for squats? Thinking as I go up in weight on those might be worth picking up a pair.
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I've got legs, and I know how to abuse them.

Leg press
Weighted box step ups
Leg extensions
Hamstring curls
Hip adductors
Hip abductors
Calf raises
Stair climber

My legs were quivering while trying to take a piss afterwards. Lol.
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Good work today!

I use adidas adipower. They are olympic lifting shoes. Only use them for squats.

But to be honest chucks work fine too. Anything that are flat. No running shoes or shoes with lots of ridges on the bottom.

Took today off to spend time with the family.
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Thanks Huy. I'm going to pick up a set of something.
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Found a 30% off coupon on Groupon. Got a pair of Adidas PowerLift 3.1's coming. $68 shipped.
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ICS

Incline dumbbell press
Icarian press w/bands
Push-ups w/bands
Low chest cable flys
Tri extensions w/Smith machine
Tri pushdowns

Not my best workout, but I gutted it out.
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No cardio last night. Water consumption is way down, I might be getting low on liquids, heavy sweating followed by headaches after the last two sessions. So, just weights.

Mid weight higher reps last night with some jump ropes between sets.

incline curls
standing curls
hammers
ez bar reverse
seated bb curls
seated bent arm raises

standing overhead press
standing french press
rope extensions
tri extension, palm up, down and neutral
close grip bench

squats
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Killin' it, Bob and Greg!

Do one rep for the Hogger. :-)
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I walked up Powell St from Union Square, all the way up to the Fairmont Hotel, to a damn cigar shop that was closed.
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No weights today. Started training for a sprint duathlon. Ran 1.5 miles, biked 6, ran 1 mile. So basically half a sprint.
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Good work, Bob.

30 min on the elliptical
1min jump rope between sets again. I’m starting to realize I have no jump rope skill lol.

Chest
B.B. bench wide 4x15
Bb bench normal 4x10
B.B. narrow 4x5
Flat flys 4 13
Incline flys 4x10
Incline dB 4x12
High cable press 4x13
High cable flys 4x10

Squats 5x12
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Lots more crutch assisted stair "dips" today. :-)
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Whenever I’m on crutches, seems like every few years :-), scares the poop outta me. I just keep imagining that I’m going to a header from the top of stairs :-)

So be careful on those stairs.
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I have some nervous moments, especially going up, Greg. Feel like if I don't lean overly forward, I'm gonna fall back. Been on them three weeks now without a spill, hope to keep my record perfect. :-)
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Three weeks already Tom? How much longer do you think you'll need them?
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The surgery was 2 weeks ago, and the doc said no weight bearing for at least 6-8 weeks. He likes the way it's healing so far though, so I am praying for the 6, Bob. :-)
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Didn’t have time yesterday for legs...

Squats 5x3

Flat pause bench 4x3

Kb step up 4x
Plate loaded incline press 4x
Seated Arnold db 4x

Hit some tris
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To borrow from ZZ Top, "I got legs and and know how to abuse them".

Worked with my trainer today. Corrected some of my form issues that hopefully will stop my knee from hurting so much. Wanted to do squats since my back is feeling better, but some guys had the rack tied up.

Leg press
Single leg hamstring curls with the physio ball
Dumbbell step ups
Goblet squats
Hip adductors
Adductor stretches
Ab work
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