Good work, Bob. :-)

Chayse, I played men's league hockey for the last 27 years. Broke my leg and ankle playing in June and ligaments are still too f-ed up to skate. Hopefully back on the ice by summer. Have fun in your alumni game. :-)
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Leg day. Wasn't very motivated going in, quads are tired and I was bored with the pyramiding. So I just put a medium weight on the press and did 200 total reps, each set to failure. Skipped hacks and extensions and just finished with hammie curls.

Bunch of core/ab work. and that is all she wrote.

My f*cking gym pulled more of their bullshit, taking 5 of our adjustable benches that everyone likes to a newer club and giving us a bunch of shitty benches in return. When spring comes around I am going to start looking at other gyms, I am willing to drive further a few days a week for better equipment. :-)
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Men’s league sounds fun Tom I played from kindergarten to all of high school and got 2 state championships from it. Hockey is just one of those things you miss and you can’t do it like playing a game of pick up basketball at the gym.
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True, that's why I was playing on 3 teams when I got hurt, so that I could skate 4 times a week....kept me from needing to do any other cardio! :-) :-)
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ICT today, hit all 3 angles of bench, flyes, and some extra wide stuff on the Hammer Strength machine. Finished off with another PB on the bike for this comeback. Now time for some protein and fat. I did have like 8 blackberries before I went to the gym. :-) r
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Still battling this cold, but wasn’t going to let that stop me any longer. Worked out fasted this morning. Maybe not the best idea. Lol.

Med grip seated rows
Wide grip pulldowns
Narrow reverse grip pulldowns
Straight arm lat pulldowns
Shrugs
Face pulls
Ez bar 21’s
Hammer curls
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Hope you didn't make the cold any worse, Bob.

Friday was back, gassed really early. Hit barbell and T-bar rows hard, didn't have a lot left for cable work and rear delt flyes. Finished strong with abs and core work.

Yesterday did arms before hitting the bike for cardio. The Keto and the ramped up cardio have really started to melt the goo off my core, I would say close to 75% of it is gone in just 3 1/2 weeks. I know the last 25% will be the toughest though.

Heading in for legs and core shortly.
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Good leg workout today, hit the leg press for 8 heavy sets, then 4 sets of front squats and 4 sets of hammie curls. Finished off with abs and core, and skipped cardio. The legs just didn't want that bike today. :-)

That's 5 days in a row and 15 of the last 16. But the waist is looking good. Chest and cardio tomorrow, then a day off (from lifting at least).
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Sorry for the missed week or most of it. I trained but just busy to post. Same stuffs

Will post this week.

Will Probably do 2 more weeks of Keto and then I’ll slowly add in carbs. I miss my carbs.
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Me too. But this is working so well, I might just keep it up until mid February. Then I get to have some taters with my Fat Boy BBQ. :-)
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ICM, hit chest, triceps, then hard cardio for 48 minutes.

Chest consisted of
Incline bench x 3 sets
30* bench x 2 sets
Bench press x 3 sets
Flyes x 3 sets
Decline press x 3 sets

Triceps was
Skullcrushers x 3 sets
Extensions x 2 sets

and gassed. But not gassed enough not to ride that m*********ing bike. :-)
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No no no no

ILD. Too many bros doing chest Mondays.

Strength felt pretty on. Motivation was a 5, strength was a 9

Hit some doubles at 355 3x
Platz squats 3x
Bulgarian hack squats 3x
Seated extensions 4x
Seated leg curls 4x

Did some good mornings as well.
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Damn, I hope to be somewhere close to you guys someday. But I’m happy with the progress I’ve made in the last 13 months.

ICM
Flat bench. New PB for me, 185x3
Incline press
High cable press
Side raises
Rear delt raises
Front raises
Had gas left in the tank so threw in some dips
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https://www.youtube.com/watch?v=MF283pORG2E

Good work, Huy and Bob! Hitting it hard!

Me? Off Day! :-)
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Leg day!

Squats
Straight leg dumbbell deadlifts
Walking lunges
TRX hamstring curls
Overhead dumbbell tri presses
Tri pushdowns
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Good stuff, Bob! :-)

Heading in for back, abs and cardio today after taking the day off from everything yesterday.
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Give em hell Admiral! :-)
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Tore it up, Bob. Strongest I've felt on back day since getting on this diet. Didn't go crazy on sets, but the intensity was high.

Olympic bar rows x 5 sets
T-bar rows x 4 sets
Close grip pulldowns x 3 sets
Wide grip cable rows x 3 sets

Then hit the bike hard for 52 minutes. Skipped abs, will get them tomorrow.
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Nice work Tom.

Yesterday there was a guy on the lat pulldown machine, legs over the thigh pads, with his back probably 30° from parallel to the floor. Not exactly sure what he was doing. Some ne form of row I guess.
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I've seen guys do that, Bob, and say it's for a better stretch on their lats. I don't like it, I use the cables for contraction, and do dead hangs later for a better stretch then that pulldown method could ever give. :-)
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