Well didn’t do legs. Was warming up, stretching, before hand. Felt the strain in my hip flexor pop. And then some pain. Trainer was just shaking his head. We ended up seeing what other upper body I could tolerate besides arms.

Single arm chest machine. Could only manage 20lbs on the left side.
Single arm seated rows
Seal dumbbell rows
Band overhead press
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Upper body

Probably going to be doing M/W/F for a while so it looks like the split I’ll be doing for a while.
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Bob, Brother, we gotta get you healthy! Is the hip flexor a new injury?

Huy, kudos for keeping with it with all that's on your plate. :-)

ICT for this guy. My legs are f***ing killing me from yesterday, so I'll limp from bench to bench. :-)
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Yea, strained the upper quad, hip flexor area last leg day. I had to do that extra set of walking lunges.
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Damn, Bob, I am sorry.

Thought that maybe I did something in my quad, I was limping all day yesterday and all day until I got to the gym. Seems to have untightened quite a bit, so hopefully it was just (good) muscle damage.

ICT today, too much fun. :-)

Incline bench x 7 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 3 sets
Super wide bench x 2 sets
Dips x 2 sets
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Thanks man, time frames much smaller now.

Lower body on Wednesday.

Upper yesterday. Actually enjoying it more than I thought. Too many young kids to fight over machines and weights.

Bb Pendlay rows
Incline BB
Lat pull downs - db Arnold’s
Machine flies - machine seated rows

Hit quick arms
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Image
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Same here Tom.

Walking lunges
Leg press, different seat/foot position to really focus on glutes and hamstring
Narrow stance goblet squats
Calf raises
Hamstring curls
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Oh man... kind of glad I’m not doing legs 2x a week anymore lol
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Legs didn't go great yesterday. Stopped midway through my 4th set of squats and again in my 3rd set of leg presses because of pain/cramping near the top of my right quad. This has been giving me some grief for a couple weeks now, but not enough where I had to stop. I wonder if somehow my stance is compensating in some way for the broken leg/displaced ankle? Need to figure it out. Ended the workout with numerous quad extension/hammie curl supersets to at least get some kind of volume in.
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A bit of everything today.
Tri pushdowns
Tri overhead extensions
Hammer curls
Preacher curls
One arm seated rows
Seal rows
Chest press machine, single arm

Funny how different brands of machines work differently for the same exercise. At my regular gym, I can do maybe 60lbs on the tri pushdowns, but the gym I went to today, I was doing 70 and could’ve went up to 80 no problem. Same for chest machine.
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There is definitely a difference between machines from different makers, Bob.

My thigh uncramped while working chest, it's weird how it will be hard to walk when I get to the gym, and be completely fine half way through the workout.

Incline bench x 6 sets
30* incline x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
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Upper day

Pull ups - OHP 4x
Chest supported rows 4x
Single flat Db press 4x (these have been a staple for me)
Wide grip pull down 4x

Hit arms but did side delt raise in between each sets
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Nice work, Daddy! :-)

Back day. Pre-fatigued with pulldowns before hitting the heavy rows.

Wide pulldowns x 6 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
Cable rows 4 sets
Pullups x 2 sets
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Shoulders and arms day.

Military press x 6 sets
One armed press x 3 sets
Rear delt flyes x 4 sets

Cambered bar curls x 4 sets
Olympic bar curls x 4 sets
Preacher curls x 3 sets

Skullcrushers x 5 sets
Tricep extensions x 4 sets

Dead hangs x 3

Off tomorrow, teaching all day. Legs Thursday or Friday, depends how the charley horse is feeling by then.
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Back to back days? Wth...

Legs today.

Hack squats - box step ups 5x
Squats 5x
Seated leg extensions 5x
Seated leg curls 5x

Walked like an old geezer.
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Huy, you're a beast! :-)
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Decided to give this charley horse a rest on leg day, and went cardio and core. Hit the Precor bike for 84 minutes, then core for another 30. Chest tomorrow.
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ICF

Incline bench x 5 sets
30* incline x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Vertical bench x 5 sets
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Back day....prefatigued with cables again, another nice workout.

Super wide pulldowns x 5 sets
T-bar rows x 4 sets
Barbell rows x 4 sets
Wide grip cable rows x 2 sets
V-grip cable rows x 2 sets
One armed rows x 3 sets
Dead hangs
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