Today was supposed to be shoulders and arms. Did shoulders and cardio instead, give the bis one more day after back and crush arms and abs tomorrow

Seated military press x 7 sets
Rear delt flyes x 4 sets

Cardio - Precor bike intervals for 86 minutes (20.8 miles).
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Was able to get a few workouts in while over the weekend. Work schedule freed up.

Legs on Friday, upper body Saturday. Did a lot of cardio over the weekend too. Biking, walking, running. Need it as I'm getting my gut back. Eating too much crap.
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Good on ya workin' the weekend, Bob. :-)

Just arms and abs today, easy day before tomorrow.

Olympic bar curls x 5 sets
Skullcrushers x 5 sets
Cambered bar curls x 5 sets
Tricep extensions x 4 sets
Preacher curls x 4 sets
Close grips x 4 sets
Dumbbell curls x 4 sets
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Forgot to post but went all 5 days last week :-)

Brutal leg day. Weights were moderate but tons of sets.

Squats 6x
Bb good mornings - box step ups 5x
Hack squats - lunges 4x
Leg extensions 6x

Did some abs
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All that on top of Dad duties. I'm impressed, My Brother! :-) :-)
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Priorities my man. My training time is cut in half but gotta do what you gotta do.
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You're kicking ass on both fronts, Brother.

Legs and cardio today. I need to stop with this cardio. :-)

Squats x 6 sets
Quad extensions x 5 sets
Hammie curls x 5 sets

Precor bike for 97.5 minutes. Yup. I'm an idiot. My tweaked lower back feels better though, so that's a big plus.
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I give you credit Tom, I can't do anything over an hour when it comes to cardio. Unless I"m actually outside riding my road bike. Which reminds me, I need to get that out when I get home. Start building up those a$$ calluses again. :-)
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Only we I can do cardio is either basketball or stair master but I need to watch a show.

Push day, uninspired. 225 felt like 315. Only good was db seated press felt good.
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I need to get a bike as well. Bob.

I just turn on my iPod and headphones and try to get good driving tunes to take me mind off how bad cardio sucks. :-)

I had hockey as my only cardio for 27 years, but as it looks less likely that I'll play competitive hockey again, I need to do something.
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International Chest Wednesday. Felt a little stronger, maybe adding some carbs back in is responsible.

Incline x 4 sets
30* incline x 4 sets
Vertical bench x 5 sets
Flyes x 4 sets
Decline x 5 sets

Back tomorrow, maybe cardio if I have time before work.
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Thursday was back day. I know I started with barbell rows, hit them both wide and narrow. T-bars, pulldowns, cable rows. The usual suspects. Threw in a couple sets of pullups at the end when I was spent. :-)

Shoulders and arms today, Military presses, rear delt flyes for the delts, skipped the shrugs today but maybe I'll throw them in tomorrow. Cambered bar curls and preacher curls for bis, skull crushers and extensions for tris.

Leg day manana.

Image
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Squats x 6 sets
Leg press x 4 sets
Cardio 1 hour 40 minutes on the Precor bike.

That was a workout.
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Legs have got to be jello.
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I stood by the bike for about 2 minutes drinking water after finishing. Once I started walking to the locker room, it felt like I was floating on air. They'll be sore tomorrow though. :-)
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ICS

Loiw stength day (mybe 100 minutes of cardio yesterday :-)) , so went high reps and short rest.

Bench press x 4 sets
30* incline x 2 sets
Incline x 3 sets
Flyes x 4 sets
Decline x 4 sets
Vertical bench x 3 sets
Dead hangs
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Back and Shoulders.

Olympic bar rows x 6 sets
Cable rows x 4 sets
T-bar rows x 4 sets
Military press x 6 sets
Upright rows x 4 sets
Rear delt flyes x 4 sets
Dead hangs

Tomorrow legs and bis. Then an upper body pump day Wednesday, followed by 5 glorious days of no gym and mega-cigars.
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Killer set Tom. :-)

Worked legs with my trainer.

Weighted walking lunges
Kettle bell squats
Single leg cable hamstring curls
Box step ups
Hip adductors/hip abductors super sets
That was all he had for me, so I threw in some leg presses. :-)
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Nice job, Bob! How are the injuries at this point?
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Slowly improving. But seems like for everyone that heals, another pops up.
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