Back day. Kept it simple as can be but went fairly heavier.

T bar row 6x
Wide grip pull down 6x

Incline db curls 4x
Machine preacher curls 4x
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Unmotivated day, just going through the motions.

Wheels.

Fronts 6x
Leg extensions 6x
Stiff leg deads 4x

Don’t know why but jumped on the stairs for about 15-20min.
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ICT? Why not.

Dips
Incline press
30° press
Flys
Rear delt flys
Front raises
Side raises
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Wheels

Leg press x 6 sets
Lunges x 3 sets
Hack squats x 3 sets
Hammie curls x 4 sets
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So glad this week of training is over

Hypertrophy day upper

Incline bb - single db row 5x
Seated cable row - pec deck 5x
Dips - pull ups 3x

Seated hammer curls - bb overhead tri ext 5x
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Finally made it to the gym a couple hours late this morning. Leg day.

Leg press x6
Dumbbell box step up x3
Seated leg curls x4
Calf raises x4

Started hip adduction before the calves, but felt a strain in the groin, so didn't push thru it. Better safe than sorry.
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Good work, Bob. :-)
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Lack of caffeine and energy left me with no strength but at least my head was in it today.

Wheels

Squats 6x
Stiff leg deads 4x
Hack squats 5x
Seated extensions 6x

Did some abs too.
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Nice work Huy! :-)
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Nice work, Huy. :-)

Yesterday was chest/back supersets.

30* incline bench / Olympic bar rows
Vertical bench / Cable rows
Decline bench / T-bar rows
Flyes / Wide pulldowns

Today I did some shoulders and arms

Seated military press
Standing military press
Cambered bar curls
Olympic bar curls
Preacher curls
Skullcrushers
Cable extensions
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Chestys and some side delts

Flat bench 6x
Hammer press 5x
Dips 3x
Flys - front raise 4x
Db side delt raise 5x
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Back and arms

Assisted pull-ups
Narrow grip lat pulldowns
T bar rows
Straight arm lat pulldowns
Overhead tri extensions
Tri pushdowns
Ez bar curls
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Wheels

Leg press x 5 sets
Hack squats x 3 sets
Extensions x 3 sets
Hammie curls x 3 sets
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Good job guys.

Felt pretty good today.

Pulls 6x
Db Pendlay row 5x
Plate loaded high rows 4x
Db pull overs 4x

Reverse grip - wide grip bb curls
Db preachers
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ICW. Hit the inclines with two different thickness Olympic bars, the thick bar changed the feel quite a bit.

Incline bench x 4 sets
Thick bar incline x 4 sets
Wide grip bench x 3 sets
Flyes x 3 sets
Vertical bench x 2 sets
Decline bench x 2 sets
Dead hangs
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Sigh, back is still messed up. Glad you guys are keeping up. Got a little itchy and decided to move boxes around. Not a great idea, back was tight all night.
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Legs

Press x7
Walking lunges x3
Goblet squats x1 (knee wasn't feeling it so stopped after the one set)
Hammie curls x4
Calf raises x4
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Hope the back gets better soon, Greg.

Good work, Bob.

Did back yesterday, rowed the chit out of it actually. I won't bore you with the details, even though they were mind-boggling. :-)
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Military press x 5 sets
Cambered bar curls x 4 set
Straight bar curls x 3 sets
Preacher curls x 3 sets
French press x 4 sets
Skullcrushers x 4 sets
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Quick upper day.

Ohp press 4x
Plate loaded iso press 3x
Pull ups 4x
Machine lat pull downs 3x
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