Not enough time for legs so hit chest.

Flat bb press 3x
Incline hammer press 2x
Cable flies - cable incline flies 3x
Vertigo machine press (more like a neutral press) 2x

Rope extensions - over head extensions 3x
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Image

:-) :-)
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Back day.

T-bar rows (heavy) x 6 sets
Barbell rows (volume) x 6 sets
Dumbbell rows x 1 set
Wide pull down / cable row supersets x 5 supersets
Dead hangs
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God I had such high hopes that the doc visit fixed me up. Cortisone wore off yesterday, pain is back. Maybe not as bad but still no gym for me in the near future, except cardio. Maybe legs. Problem is a weak left arm and numbness in the hand. Gonna make gripping any weights hard.

Did another 45 mins of cardio today. I guess I’ll live vicariously through you guys.
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Bob, I'm so sorry. I've been through some serious injuries in my time lifting, and I know it's frustrating, and borders becoming depressive. Two broken vertebrae and a crushed disc and nerve in my back kept me out of the gym for a year when I was 27. I took that year and taught myself to skate and play organized hockey. A number of injuries have kept me out 2-3 months over the years, and of course the broken leg and subsequent kidney injury only allowed me to lift for 5 out of 24 weeks the second half of 2018.

What I am saying is "chin up", you will be back. And when you're younger, that muscle memory bounces back in no time.
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Sorry to hear Bob. Hope you can get back in doing what you enjoy.

Legs yesterday. Was good.

Squats 4x
Db split squats 3x
Seated leg press 4x (leg positioned higher to focus a bit on hams)
Leg extensions 3x
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Thanks guys. I never knew I'd miss the gym this much. I'll be back soon, slinging that iron.
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Thursday was all cardio and core day.

Today was supposed to be shoulders and arms, but the gym was packed with kids on spring break and I couldn't get at any racks or stands to do presses. So wailed on arms and then hit some core.

Olympic bar curls x 5 sets
Arnold curls x 4 sets
Preacher curls x 4 sets
French press x 4 sets
Tricep extensions x 4 sets

Tomorrow, you ask? :-)

Image
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And leg day it was. I trashed 'em, I feel like I have Charlie horses in both quads right now.

Front squats x 12 sets
Cybex leg press x 5 sets
Hammie curls x 3 sets
Quad extensions x 2 sets

Not sure if I'll do chest tomorrow, cardio tomorrow, or both tomorrow. I guess I better do chest for sure, don't want to try and find a bench with the college kids home on a Monday. :-)
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ICS. I wasn't sure I was gonna make it in because my legs aren't working well. :-)

Incline bench x 4 sets
Bench press x 3 sets
30* incline x 2 sets
Decline press x 3 sets
Super wide bench x 2 sets
Vertical bench x 3 sets'
Flyes x 4 sets

No cardio, some abs.
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Icd

Flat hammer press 4x
Single Db press 4x
Machine press - flies 3x
Dips 2x

Some triz
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Back today....feel a cold coming on, but wanted to try and sweat it out and see where I am at. Started with cable work to prefatigue, and went lighter on rows than usual.

Super wide pulldowns x 3 sets
Neutral grip pulldowns x 3 sets
V-grip pulldowns x 2 sets
Barbell rows x 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Dead hangs
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Tried a bit of legs today.

All single leg exercises
Leg press
Hammie curls
Bulgarian split squats
Physio ball hammie curls
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How did it feel, Bob?
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Not gonna lie, it was a struggle. My nerve issue was acting up a lot yesterday. But we tried to stay away from anything that would aggravate it more.

I really can't do much upper body stuff right now. I have no strength on my left side. Trying to do TRX pushups during warmup and nearly fell flat on my face.
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Bob, I'm sorry you're struggling with this. The nerve must be pretty affected if your whole side is weak like that. I hope they can find a solution or some more relief for you.

I was going to do a cardio only day, but felt like hitting shoulders first.

Seated military press x 7 sets
Barbell shrugs x 5 sets

That was it, short and (not so) sweet. Followed that up with 80 minutes of hard cardio. The guys at the gym said I looked like I jumped in the pool with my clothes on.
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Damn, and I thought my 40 mins of cardio was good.
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It is! :-)

81 minutes is just better. :-) :-)
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Cold is in effect, good thing it wasn't leg or back day, I doubt I would have gotten through it. Arm day was easy, kept the weights moderate and the reps high. Short and sweet again.

Cambered bar curls x 6 sets
Close grip bench press x 6 sets
Preacher curls / skullcrushers x 5 supersets
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At least you’re still keeping up, Bob. Keep pushing it!

Good leg day, moderate weights

Squats 5x
Platz squats 3x
Hack squats 4x
Lying leg curls 3x
Seated extensions 3x

That’s all she wrote
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