I'm flattered, Bob. :-)

I decided to skip the hard cardio today, my legs are still singing to me after yesterday's leg press marathon. I may hit cardio after chest tomorrow if I'm not too hung over after tonight. :-)
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Yeah, cardio didn't happen. :-) :-) But got a good chestie in.

30* inclines x 5 sets
Vertical bench x 4 sets
Flyes x 4 sets
Wide inclines x 3 sets
Declines x 4 sets
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Back and cardio on deck. Will I do the cardio this time? We shall see. :-)
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Yeah, no cardio. :-)

Lots of energy today, see below as to why I'm not still lifting now. :-)


Olympic bar rows x 8 sets
Wide pulldowns x 6 sets
T-bar rows x 4 sets
Upright rows x 4 sets
Cable rows x 4 sets

I wanted to do some dumbbell rows, but my chest started cramping. That happens to me sometimes after an intense back workout, even more so if I've had a good chest workout the day before. It was cramping bad enough today that I had to quit during my last set of cable rows.
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Played some ball last night for about 2 hours (cardio)

Today - back and shoulders

Deads x3
Ohp x3

LAndmjne rows 4x
Bb upright row 4x

Seated wide grip row - plate raise x3

Side delt raise - machine pull down 3x
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Shoulders and bis yesterday.

Military press x 8 sets
Olympic bar curls x 6 sets
Rear delt flyes x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

Today?
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Aaaaand I'm relatively crippled for the next couple days.

Front squats (heavy) x 10 sets
Leg press x 4 sets
Quad extensions x 4 sets
Hammie curls x 4 sets

Feel like Evander Holyfield punched me in each quad. Twice. :-) :-)
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Legs, it’s all I’ve got.

Leg press. Focused on front of quads, with low foot placement
Hamstring curls, 2second pause at contraction, then 4 second count release
Single leg hamstring curls on cable machine
Walking lunges, 3 sets of 20

My legs were super pumped on the ride home.
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Those lunges are killer at the end, Bob, I guess that's why I rarely do them. :-)

I vary my foot placement on the presses too, depending what I have or haven't done before. Today with all the squats I wanted to have a little more hamstring assist on the presses (which I gassed on 4 sets in anyway) :-)

When I do presses first, I go with the low placement then. :-)

And my present State of Mind, you ask?? :-)





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Although up is worse for me. :-)
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I see I mistyped on the lunges. That was 3 sets x 60. My homework from my trainer was only to do two x 60, but I like to over achieve
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Overachieving is great, Bob! :-)

ICT for me

Inclines (2 different angles) x 8 sets
Vertical bench x 4 sets
Flyes x 5 sets
Decline bench x 4 sets

Need to get up early and do back...working early in the afternoon and can't train Saturday. have a memorial to attend.
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Got a good back workout in, makes it easier to take a day off mentally after good leg, chest and back days.

T-bar rows x 7 sets
Barbell rows x 7 sets
Cable rows x 3 sets
Pulldowns (varying grip widths) x 6 sets
Dumbbell rows x 2 sets

Yeah, a day off is good. :-)
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Legs and chest

Fronts 4x
Hack squats 4x
Seated extensions- lying curls 4x

Incline bb 4x
Single Db flat 4x
Machine flies 4x
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Nice day, Huy. :-)

Today was my day off for my friend's memorial service. Back tomorrow for shoulders and arms.
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Military press x 7 sets
Cambered bar curls x 5 sets
Preacher curls x 5 sets
Rear delt flyes x 3 sets
Barbell shrugs x 5 sets
Tricep pushdowns x 5 sets
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Killing it Tom!

Tri pushdowns x8
Tri machine x4
Tri overhead extensions x4
Drag curls x5
Hammer curls x4
Zoltan curls x4
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How did the arm workout feel, Bob?
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Definitely weaker in the left tri from the pinched nerve. That’s why I’m stuck doing those same exercises. The pushdowns on the cable aren’t bad. Was doing more weight than I expected. The tri machine I had to go lighter. Slowed down my reps on the bi’s for a good time under tension. Feeling it today.

Me too. Going in tonight to hit them up.
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Hit 'em hard, Bob! :-)

I went about 15% lighter today....didn't up the reps, just went deeper an slower (phrasing) and really tried to spread the burn.

Also started adding a bit of carbs back in today as my core is good and I'm a little leaner than I'd like, so mix of berries and melon with my regular Keto meal after the lift.

Oh, and it feels like Conor McGregor kicked me in each quad right now. :-)

Front squats x 8 sets
Icarian leg press x 4 sets
Quad extensions x 4 sets
Hamstring curls x 4 sets
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