T-bar rows x 5 sets
Dumbbell rows x 4 sets
Barbell rows x 4 sets
Cable rows x 4 sets
Pulldowns x 4 sets

Back feels great, tweak is gone.
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Good to hear you're back's better Tom.

Just some arm work and cardio yesterday. The walk/run strategy on the treadmill has really been fun, and seems to be slowly working off some of the gut fat. My shirt was completely soaked with sweat.
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Good stuff, Bob. :-)

So I wake up and my back is a little goofy again. We'll see how it holds up to military presses.
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Shoulders and bis, volume day of shoulders.

Military press x 9 sets
Barbell shrugs x 5 sets
Rear delt flyes x 4 sets

Pre-fatigue on bis.

Preacher curls x 5 sets
Cambered bar curls x 4 sets
Olympic bar curls x 3 sets
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Leg day, just did accessory movements today letting my thigh rest, and then hit the Precor for 65 minutes of intervals. Back to squats next leg day.
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Had a wonky day yesterday for work. Was supposed to work a split shift, so I did about 30 mins of cardio in the morning. Then got sent home early. So I went to the gym and did some legs. Started with the squat machine, hoping to set a new PB. Third set, I start feeling pain in the inner right knee. Wondering if it has something to do with the MCL I tore a few years ago. Feels like the same are. Finished another shortened set, then switched up to goblet squats, hamstring curls, hip adductors, calf raises.
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Bob, you're falling apart, My young Brother! :-)

Seriously, hope it's not serious and you can keep training.
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Conducted a cardio boxing workout today. 1 person jumps rope for 2 min at a constant rate, 2nd person boxes (works on strikes), 3rd person holds hand bags for striker, then every one rotates after 2 minutes. Did this in 2 min intervals for about an hour (butt kicker).

Once done, we ran a "Murph workout". The "Murph workout" is in dedication to Navy Seal Lt Murphy who received the Medal of Honor in Afghanistan. You may remember the movie "Lone Survivor", its about his team.

After boxing, the "Murph" wore us out, like why did we just do that worn out.....

Here is Lt Murphy's MOH write up (warrior in every degree)

Ya, I'll be sore.....
Time for a C-Gar!!
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Sounds like a butt kicker for sure, Gary. Murphy is a beast, and I don't mind having the same namesake.

Back day today, I thought it was going to be crap workout as I was breathing hard two sets in, but it was the strongest back day I've had in a while, was able to row pretty heavy after pre-fatiguing with the cables.

Wide pulldowns x 5 sets
Barbell rows x 5 sets
T-bar rows x 5 sets
Cable rows x 4 sets
Rear delt flyes x 4 sets
Dead hangs

I've skipped a couple off days, so I might hit cardio and core tomorrow and lift on Sunday.
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Nicely done man, feed the machine!
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Felt like lifting so cardio will happen manana.

Military press x 5 sets
Olympic bar curls x 5 sets
Barbell shrugs x 4 sets
Cambered bar curls x 4 sets
Seated military press x 4 sets
Preacher curls x 4 sets
Rear delt flyes x 4 sets
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Leg press x 5 sets
Leg extensions x 4 sets
Leg curls x 4 sets

70 min on Precor bike, 20.1 miles, 621 calories.
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Oh yeah...off day today, first one since May 6th.
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After a few days off, it was ICSM. I"m gaining strength back slowly on my left side. Was able to up the weight on the Icarian press, but still can't go heavier on inclines. And dips were out of the question.

Icarian Press, single arm x4, both arms x3
30deg incline x 3
45deg incline x2
seated chest fly x4
rear delt fly x3
seated overhead press x3
front delt raises x3
facepulls x3
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Glad to see it. Bob, hope everything else starts improving as well. :-)

It is ICT here. Just waiting for the drugs to kick in. :-)
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Incline x 4 sets
30* incline x 3 sets
Vertical bench 4 sets
Flyes x 4 sets
Declines x 4 sets
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:-):-):-) Killing it there Tom!

Just some simple arms last night. The gym I"m going to is small, tight and usually crowded. They only have one rack of dumbbells, so you're sometimes having to wait for the ones you want.

Did some cardio after. I used to be comfortable at a ~6.7mph pace on the treadmill. Now I"m up to ~7.3. Not sure where that came from. Did 2.5 miles in 20 minutes last night.
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Nice work, Bob! This is the gym in KC where you are for work, right?

Back day for Bonzo. Putting on the foil now.

Wait, wrong sport. :-) :-)
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Yea, it's an Anytime Fitness in Liberty, MO. Very small place, jam packed with equipment. Better than the hotel gym though.
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Glad it's a decent place for you until you're home, Bob.

Back day...super low energy. Ramped the intensity with higher weights and shorter rests.

Barbell rows x 7 sets
Wide pulldowns x 3 sets
Cable rows x 3 sets
T-bar rows x 4 sets
Upright rows x 3 sets
Dead hangs
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