Pull day

Deadys 3x
Plate loaded standing rows 5x
Neutral grip pull downs 4x
Bent over Db flies 4x

Hit bis pretty hard... probably haven’t done that since college.
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Nice work, Huy. :-)

Just have arms and abs to do today.
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Back and arms today

Wide grip lat pulldowns
Narrow reverse grip pulldowns
Close grip rows (only got the one set, felt my sciatic tweak)
High iso rows
Shrugs
Alternating static curls
Ez bar curls
Bit of cardio

Read some articles today about strength vs hypertrophy training. Interesting. Now I have a better knowledge of both so I can adapt my routines.
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Leg day.
Had a great day of training.

Fronts 5x
Platz front 3x
Front bb box step ups 3x
Single leg lying curls 4x
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Great work, Bob and Huy! :-) I'm inspired!
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Glad the weekend has come

Flat bench 4x
Reverse grip pull down 4x

Plate loaded front pull downs 4x
Seated Db Arnold presses 4x

That’s it? Lol
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Good stuff, Huy. Stop being mean to me on FB.

Did strictly cadrio and core before work today, almost a full hour of cardio before hitting abs.

Leg day tomorrow. I did some carb loading for the workout. I think 3 or 4 even. :-) :-)
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Whaaaaaat!!! You rebel!

Slow getting off Keto.... had a little bowl of fruit and and a s’more that Mason made me.
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I'm crazee! Actually, I a going to try and Keto through Feb. 11 when I leave for Florida.

Legs yesterday, went heavy on the presses, so heavy (for me) I was too gassed to do any kind of squatting. Finished up with hamstring work and core.

No day off this cycle, going to train straight through til I head to Cleveland for the "Weekend at Dave's". Chest today....added bonus is that I will not be doing chest on International Chest Day. :-) :-)
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Just cardio for me the last two days. Not a lot of time while on the road. But had to do something.

Next Monday, 1/21, I start the 1stPhorm transphormation challenge. 8 weeks to get in the best shape i can. Winner gets $50k.
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Rooting for you yo win that challenge, Bob! :-) :-)

Chest today, 3 sets each of bench, 30* incline, incline, decline, flyes (4 sets), and vertical bench. Finished off with 56 minutes of cardio.
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Good back day, kind of the same exercises as last time but with more energy and strength.

Olympic Bar rows x 6 sets
T-bar rows x 5 sets
Wide pulldowns x 3 sets
Cable rows x 4 sets
One arm rows x 2 sets
Dead hangs
Ab work
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ICM!

Flat bench, with pauses. Working on time under tension. Those were fun.
Incline dumbbell press, 21’s. Mixing it up.
Cable presses
Rear delt flys
Ez bar shoulder raises
Front delt raises
Tri pushdowns
Ab work

Tomorrow is back day. Going to attempt deadlifts with the trap bar. Gotta see how my lower back/sciatic handles it.
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Good chest day, Bob...hope the back holds up today. :-)

Heading in for shoulders, arms and cardio.
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Back and bi’s today.

Trap bar deadlifts. No issues with lower back.
One arm rows
Narrow grip pulldowns
Straight arm pulldowns
Shrugs
Hammer curls (went heavy at trainers direction)
Preacher curls
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Good work, Bob. :-)

Hit shoulders for the first time in a bit, seated military presses and barbell shrugs. Cambered bar curls and preacher curls for the bis, and decided to leave tris for tomorrow or Thursday and crush it on the cardio.

Legs tomorrow, we'll see if I regret all that cycling today. :-) :-)
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You go Tom! I"m a ball or soreness today. :-)
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Hope that lactic acid breaks up for you, Bob.

It's leg day. I tried to stay in bed, but my conscience won't let me. :-)
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Hit it hard on legs.....toned down the volume but ramped up the weight, it kept me from getting bored doing the same "wheelhouse" another consecutive leg day. Still good and tired 5 hours later. Pyramided leg presses until I couldn't hit 8 reps, then upped the reps on the way back down. Skipped the squats as I was gassed and finished with extensions and hammies. Wrapped it up with some ab and core work.

Tomorrow I'll try to go early enough to superset a little chest/back and maybe some arms before cardio. Then 3 days (at least) off for the Winter Blues Herf. I've only had one full (and one "cardio only") days off in the last 5 weeks, so I am not worried about it, and I'll stay in ketosis while I'm there (thank goodness bourbon is keto friendly).
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Hit my chest and back supersets, but I was afraid I wouldn't have anything left for cardio so I just went with the tri and bi pump I got from the chest and back work. :-)

Hit cardio hard for a full hour and a cool down. Earned my 3 day respite, if that's truly possible.

Huy, Bob.....you guys hit it hard for me while I'm drinking and smoking the weekend away. :-)
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