Leg day. Like you Huy, started off meh, then got better.

Squats
Leg press
Weighted walking lunges
Hammie curls
TRX hip thrusts
Cardio
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Back day!

Narrow reverse grip pulldowns
Reverse push-ups
Narrow grip rows
Wide grip high row machine
Dead hangs
Farmers carry
Cardio

I’m gassed. Glad tomorrow is my one and only rest day.
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Had 30 min to hit back yesterday. Went well.

Chest supported rows 5-6x
Smith machine single row 4x
Bent over lat pull downs - wide grip pull downs 4x

Legs today :-)
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Chicken wings

Rotational tri pulldowns
Standing overhead extensions
Weighted bench dips
Close grip press
Tri pushdown machine
Straight arm cable curls
Cable elevator curls
Drag curls
Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing)
Cardio
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Sounds like fun!

Quick push day - actually kept working sets to 2x8-10

Seated single kb press x2
Incline bb press x2
Flat single Db press x2
Smith machine upright row - bb side raise x2

Hit some bis and tris supers
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Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn
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:-)
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Not my best leg day. Did set a pr of 730/6. Could’ve done more probably, but the set of 710/9 beforehand gassed me. Been feeling a strain in the lower ab, so I didn’t push too much more all around.

Leg press, both regular and hammies.
Single leg hamstring curls
Calf raises
Cardio
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Chest and shoulders.

Flat bench
Incline bench
Standing overhead press
Side raises
Low cable press
Cable crossovers
Face pulls
Cardio
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Back day!

Assisted pull-ups
Narrow reverse grip pulldowns
Wide grip pulldowns
Seated rows
ISO machine rows
Low back extensions
Cardio
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Arms up! :-)

Rotational tri pulldowns
Standing overhead tri extensions
Weighted bench dips
Tri pushdown machine
Straight arm cable curls
Cable elevator curls
Reverse grip ez bar curls
Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing)
Cardio
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That’s a hell of an arm day.

Push day and some abs

Single KB press 2x
Flat Db press 2x
Bb military press - back neck press 2x
Hammer strength press 2x
Cable flies 2x

Hit some tris and to finish up. Felt good. Been keeping my working sets to 2 but that doesn’t include my warm up sets.
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Ok, now I gotta look up hammer strength press. New one for me.
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Ok, I’ve done that machine. I just called it something different.
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Volume Leg day!

Squats
Single leg press, alternating hamstring and regular
Low back extensions focusing on hammie and glutei
RDL
Hamstring curls
Cardio
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Very nice! You’re putting in some good work, Bob.

Pull day, been keeping this to just 2 working sets. Feeling good, I could do maximum amount of weight without having to go to failure on that 3rd - 4th SRF.

Land mine rows 2x
Pull ups 5x (this I did more because i love pull ups)
Plate loaded high row machine 2x
Seated wide grip row 2x
Close grip pull downs 2x (did all my reps slow and controlled, probably 5-6 seconds per rep)

Incline Db curls, reverse bb curls, preacher machine
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Nicely done Huy.

Today is my rest day. If anything I was going to just do some light cardio. My trainer gave me the task of 500 pushups. The idea is to do about 10 reps at a time throughout the day. Not enough to work up a sweat, but enough to keep the blood pumping.
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Good work, Bob and Huy!

Got back from vacation 2 days late due to weather, and started back in he gym yesterday with ICW. Back today, wish me power.
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Going in for chest later today. My hamstrings are still on fire from Tuesday.
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ICT

Flat bench
Weighted dips
Incline dumbbell press
High cable flys
Low cable flys
Rear delt flys
Seated dumbbell press
Front delt raises
Cardio

I think that hit all the major chest/shoulder muscles. Lol
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