Bob, one other thing. Your hand placement will need to change as well. As the weights move up, you’ll know what I’m talking about.

Press day.

Flat bench 6x
Pec dec - dips 4x

Super set arms
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ICW

*30 incline bench x 3 sets
Bench press x 3 sets
Incline bench x 3 sets
Flyes x 3 sets
Vertical press x 3 sets
Decline bench x 3 sets

Going to try and put shoulders and tris on leg day for a couple rotations , split the rouine a little more and see if that helps.
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Yea, trainer had me widening my grip. Also concentrating on pulling bar down.
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Abused my back and arms today.

Wide grip lat pulldowns
Seated narrow grip rows
One arm dumbbell rows
Shrugs
Tri extensions
7-7-7 ez bar curls
Skull crushers
2.2 miles on the treadmill
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Back yesterday

T-bar rows x 4 sets
Barbell rows x 3 sets
Cable rows x 3 sets
Rear delt flyes x 4 sets
Preacher curls x 3 sets
Barbell curls x 4 sets
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Chest Sunday, back yesterday, legs today. Arms and shoulders comingled in those workouts. Can't remember exactly what I did the past 2 days, legs today was leg presses, lunges, hamstrings and calf raises.
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Took yesterday off to hang with the family.

Push/pull day - kept it all within 8 rep range so fairly light but enough to failure at 10-12.

Flat db press - bb Pendlay row 4x
Seated wide grip row - seated cable flies 5x
Plate loaded pull downs - seated cable presses 5x

Incline db curls - cable extensions 4x
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Der ya go patna.
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ICT with the trainer.

Flat bench
Dips/plate press
Low cable flys
Icarian press, progressive drop sets till failure
Front/side raises
Shrug progressive drop sets
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Good work Men. :-)

One more time through the upper body today and tomorrow and then 3 days off.
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Vertical bench press x 5 sets
30* incline x 4 sets
Decline bench x 4 sets
Flyes x 3 sets
Skullcrushers x 4 sets
Tricep extensions x 3 sets
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Legs yesterday.

Keeping things a little lighter this week and only training 3x since I have a tournament this weekend.

Upper today and then off to Vegas.
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Have fun in Vegas, Huy. I love and miss you.

Back and bis today. Then off Friday and Saturday.
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Leg day.

Started with low bar squats. Got in two sets before it killed my wrists. Switched to leg press.

Leg press x5
Dumbbell lunges x3
Seated hamstring curls x5
Calf raises x4
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Miss and love you too Tom. Will I recognize you next month or will you look like fat bastard?
Dom made enough to feed the entire state of NJ!

Back to your daily grind...

Legs today. Lack of sleep and caffeine but still had a really good day. One of the better days in a couple weeks.

Squats x6
Kb step ups 3x
High box step ups 3x
Seated leg extensions 6x

Did some quick core circuit work for 10min
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Good work, Brother. I might have a muffin top at FC, Huy. :-) Tough to get the love handles off without hockey.

Had ICD on a Monday yesterday, tore that chit up. Back today.
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Back and tris today.

Bent over rows
Incline dumbbell rows
Narrow grip seated rows
Tri dips
Overhead tri extensions
Tri kickbacks

Pretty sure I'm forgetting something but I can't remember. Lol.
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Good work, Bob! :-)

T-bar rows x 5 sets
Cable rows x 3 sets
Barbell rows 4 sets
Rear delt flyes x 3 sets
Wide grip pulldowns x 3 sets

Upping my sets per bodypart and the weights too, starting to feel like there's light at the end of the tunnel.
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Nice job Tom! Glad to see you back in the swing of things.
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Thanks, Bob!

I won't feel totally normal until I can skate, but the gym is a good start. :-)
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