Toms got legs and he knows how to abuse them. Nice work Admiral. :-)
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:-)

Thanks Bob!
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Finished the week with some hypertrophy upper

Db flat neutral presses - seated v grip rows 4x
Plate loaded front pull downs - seated bb press 4x
Bb upright row - kb side delt raise 3x

Seated db curls - db over head extensions 5x
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Bench press x 4 sets
Vertical bench x 4 sets
Wide pulldowns x 3 sets
Barbell rows x 4 sets
Cambered bar curls x 3 sets
Skullcrushers x 3 sets
Tricep extensions x 2 sets
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Nice work Tom.

Incline press
Overhead press
Seated high face pulls
Cable crossovers
Plate front raise
Suspension push-ups
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Nice job, Bob. :-)

One more leg workout before Shack, maybe through in some hammie curls if the leg feels ok with it.
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Last upper body workout before Shack.

Incline bench x 2 sets
30* incline x 1 set
V-bar rows x 3 sets
Decline bench x 2 sets
Cable rows x 2 sets
Wide grip pulldowns x 1 set
Cambered bar curls x 3 sets
French press x 3 sets
Preacher curls x 3 sets
Tricep extensions x 2 sets

Next day back in the gym is next Monday. Tear it up this week, Huy, Bob, Greg and all.
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Legs today. Not too heavy but enough.

Squats 5x
Kb box step ups 4x
Stiff leg db deads - Bulgarian split squats 4x

Did some abs to cap it off. Time to rest these babies. Bed time!
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Can't wait to jump back in the mix. Picked up a 15lb kettle bell, all hell broke lose on my back :-)
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Press day. Shirt but sweet.

Incline bb 4x
Flat db neautral 4x
Dips - flys 4x
Standing Arnold db 4x
Side delt raise machine 5x 2xfailure

Some quicks tris - followed by Vietnamese sandwich
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Back and a bit of arms. 2/3 way thru I strained a lower right ab. Hopefully that's all it is.

Wide grip seated rows
Wide grip lat pulldowns
One arm dumbbell rows
Shrugs
Straight bar tri pushdowns (that's where the fun started)
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Wouldn't that be just a sandwich for you? :-)

Dude, we have "cafe Bunn Mi" They have a crispy duck banh mi, oh sooo goood! Crispy outside juicy inside.
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Leg day with the trainer. Oh he loves to bring me pain.

Leg press, double drop sets
Goblet squats, double drop sets
Hamstring suspension curls
Calf raises, three different feet positions.
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Forgot to post my Saturday morning workout. Lots of chest/shoulder work. Took a couple days off to rest up. Gonna hit it hard tomorrow.
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Thanks for hitting it hard for all of us, Guys!

PT today, back in the gym tomorrow. I'll try a split routine now that me ankle is around 75%.
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Back and Arms

Narrow grip reverse lat pulldowns
Narrow grip low cable rows
Assisted neutral grip pull ups
Wide grip straight arm lat pulldowns
Weighted tri dips
Ez bar 7-7-7 curls
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Nice work, Bob! :-)

Ended up hitting legs after PT yesterday, leg presses, leg curls and calf raises.

Heading in for ICW shortly.
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IBD

Deadys 3x
Seated row 6x
Pendlay DB row 4x
Machine pull down 5x
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Hit bench from 4 angles, some vertical bench and some flyes for chest yesterday. Finished off with some tris.

Heading in for back and bis shortly. Looks like Huy and I are on the same cycle again. :-)
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I’m late this month...

Just a unmovtivated leg day. Kept it light.

Squats 4x
Hack squats 5x
Box step up 3x
Seated extensions 3x
Lying curls 3x
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