:-) :-)
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ICS. Worked out with my trainer, with him slinging iron too. Albeit a lot heavier. Lol

Bench x4
Dips x3
Incline fly/press x3
Low cable flys x3
Side delts x3
Front delts x3
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Good work, Bob! :-)
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Monday's are definitely ICM. Place was packed. My rotation had me doing back and arms.

Assisted pull-ups
Dumbbell rows
Wide grip seated rows
Wide grip lat pulldowns
Shrugs
Ez bar curls
Tri pushdowns

My hands look like I have tic-tacs under my palms, just below the fingers.
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Yes, Bob . I had chest. :-)
Lots of pressing from 4 different angles. Then some flyes and stretching. That'll do it.
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Nice job, Tom!
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I know! I'm awesome, Bob! :-)
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Rowed my arse off yesterday. Hit the V-grips for Tbars and a fairly wide neutral grip row. Olympic bar rows and heavy cable rows too. Finished off with some wide pull downs.

Today was wheels and shoulders:
Leg press x 6 sets
Leg curls x 4 sets
Seated military press x 5 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
Skullcrushers x 4 sets
Cable extensions x 3 sets
Dead Hangs
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Chest and shoulders

Flat bench
Dips
incline flys/press
Low cable flys
Front delt raises
Rear delt flys
Ez bar upright rows
2 mile run
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Nice day, Bob. :-)

Today was mostly an ab day, I threw in some heavy bis since I hadn't hit them since the weekend.
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Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.
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Nice routine, Bob, looks challenging! :-)

ICS


Wide inclines x 5 sets
*30 inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 2 sets
Flyes x 4 sets
Dips x 2 sets
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Nice job Tom!
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My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...
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Great for building forearm/grip strength.
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I get it more for stability leg strength and maybe traps if you lift you arms up a touch. My forearms did not feel it all, then again my laptop bag is heavy...
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I want a farmer's daughter to carry me off to the barn. :-)

Shoulders and tris today, going to hit bis with the wheels manana.

Military press x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
French press x 5 sets
Skullcrushers x 4 sets
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Definitely ICM, so I went bad a$$, back and arms. :-)

Close grip rows
Assisted pull-ups
High machine rows
Shrugs
7-7-7 EZ bar curls
7-7-7 EZ bar skull crushers
Hammer curls
Tri pushdowns
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Good call, Bob. You am smart. :-)

Wheels and bis today, stepped up the weights on legs.

Leg press x 5 sets
Leg curls x 4 sets
Hack squats x 4 sets
Cambered curls x 4 sets
Barbell curls x 4 sets
Preacher curls x 3 sets
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Good job guys. Been post slacking...

Wheels yesterday, felt okay. Lingering hip pain but still pushing through it, haven’t stretched and rolled as much as I wanted to due to lack of time but all good.

ICD

Flat pauses 3x 80% 3x55%
Hammer strength iso presses 5x
Dips 4x

Hit some cable over head extensions 6x
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