Great work, Bob, and don't tell that quack Jack Squat. :-) :-)

Did shoulders yesterday along with 68 minutes of hard cardio. Going to take one more easy day today and hit arms and core, then back for legs before work tomorrow.
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I won’t tell him Tom. I just have to be careful as he works out at the same gym. :-)

Volume day for legs. Went medium weights, but did 12-20 reps per set.
Squats x5
Leg press x8, 4 regular, 4 focusing on hammies
Single leg hamstring curls x3
Calf raises x4
Cardio. Foots been feeling good so back running some.

Added up the totals as I went. Amazing how much iron you can move. I was somewhere over 80k lbs.
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80K Salutes, Bob! :-) Nice leg day. :-)

Easy day for me, arms and abs. Went heavy on both bis and tris, but a lot more sets for bis as the tris were a little fatigued from all the shoulder work yesterday.

Leg day tomorrow. Jobu, give me strength. :-)
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Jobu did me ok, kicked butt on some wheels today.

Front squats x 5 sets
Leg press x 5 sets
Extensions x 4 sets
Hammie curls x 4 sets

Went heavy on everything, so 18 sets was puh-lenty. :-)
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ICT, tore it up.

Incline press x 6 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 4 sets
Super wide bench x 4 sets

Back tomorrow, and walking to my truck from the gym, started thinking about what I would do for back....I'm in the groove! :-)
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ICT. Didn’t tear it up. :-)

Flat bench
Standing press (much better on those than last time)
Incline press
Incline front raises
Dips
Rear delt cable crossovers
Face pulls
Cardio
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Tear it up today, Bob!

Image
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Third excellent workout in a row. I know some of it ca be attributed to my body adjusting to Keto, but I think another factor is the Bulletproof Brain Octane Oil I started taking 3 days ago when my Nature's Way MCT Oil was done. Just seems to amp the energy and strength big time.

Olympic bar rows x 5 sets
Narrow barbell rows 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Superwide pulldowns x 3 sets
Narrow grip pulldowns x 1 set
Dead hangs
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Nicely done Admiral!
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Thanks, Bob.....best I've felt since May, and maybe even longer than that.
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Back day!

Trap bar deadlifts
Seated high rows
Dual dumbbell rows
Front/back smith shrug super set
Lat pullovers
Skull crushers
Ab work
Cardio
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Good press day

Light and lots of reps. Felt good, back to fasting.

Legs tomorrow, more focused on hammies. Will report. Will be better about my daily logs. Apologies for my lack of, just been so busy to post etc lately.
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Good stuff, Bob and Huy. I just like hearing how you guys are doing in the gym. :-)

Arms and core yesterday, semi-heavy. Saved the gas for legs, which will start to get punished in about 30 minutes. :-)
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Legs.

Leg press
Hack squats
Bulgarian split squats
Single leg hammie curls
Seated hamstring curls
Cardio.

In three weeks of the challenge, I’m down nearly seven lbs.
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Good deal, Bob, congrats! Keep 'er going, Brother!

Legs for me too, went heavy and crushed it.

Cybex leg press x 6 sets
Front squats x 5 sets
Hamstring curls x 4 sets

Off tomorrow for a funeral, than one full upper body workout Sunday before taking 6 days off. I really don't want to take the time off, but I do need the vacation, and hopefully I will come back even hungrier.
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Way to go Tom! :-)

Boobs and shoulders.
Decline press
Weighted dips
Ahnolds
Cable front delt rows
Icarian press (focusing on upper)
Rear delt flys
Cardio

Tomorrow I think I’ll go after arms and abs.
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Boobs. :-)

Good day, Bob. I'm glad I didn't think I might be able to work out in the afternoon after the funeral, not a chance. And my legs are so sore from yesterday, and of course it was a Catholic mass so we got up and down 50 times. :-)

I'll just hit one or two exercises for each upper body part tomorrow, some abs, and we'll see about cardio. Then you and Huy hold the fort for me next week! :-)
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Blasted my arms today.

Cable curls
Drag curls (hard as fudge in a dress/heels) :-)
Zotts dropsets
Tri pushdown machine
Overhead tri extensions
Diamond pushups
Cardio
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Hit them guns, Bob! :-)

I went in with the intention of a full upper body workout for my last day before vay-kay. After the crazy intense supersets I did for back and chest, there would be no shoulder or arm work. :-)

Olympic bar rows / Incline bench x 5 supersets
T-bar rows / bench press x 4 supersets
Pulldowns (2) Cable rows (2) / Decline bench x 4 supersets
Rear delt flyes / chest flyes x 3 supersets
Dead hangs / Vertical bench x 2

That's all folks...although it looks like I might be training Tuesday, which I haven't done on vacation for years. I'll hit some arms, and if I have time, maybe some volume work for legs.

You guys bust it up for me while I am gone! :-)
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Good push day. Started out meh but then cut the rest time and it just made it better.

Flat bench x4
Single Db hammer press 4x
Cable flies 4x
Smith machine bb press - bb upright row 4x
Rear felt flies 4x

Hit some quick triz
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