Military press x 6 sets
Barbell shrugs x 3 sets
Rear delt flyes x 4 sets

Olympic bar curls x 5 sets
Cambered bar curls x 5 sets
Preacher curls x 5 sets

Dead hangs x 4 sets
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Good back workout yesterday. Able to do about 70% of the weight I was up to before my neck issues.

Wide grip pulldowns
Narrow reverse grip pulldowns
Narrow grip seated rows
Dumbbell rows
Shrugs
Facepulls

First time in a long time I ran a full 3.1 miles. Pace was just over 7mph too. :-)
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Glad you got a good one, Bob. :-)

Legs and cardio for me today.
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Squats x 5 sets
Hamstring curls x 5 sets
Quad extensions x 5 sets

PreCor bike 65 minutes Level 4, 18.2 miles 603 calories
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Leg day for me as well.

Leg press x 8, 4x15 each regular, hamstring focused
Hamstring curls 4x12
Lateral squats 3x12
Calf raises 4x15

Best workout in months. Getting back to my old self.
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Great news, Bob! :-) :-)

ICS

30* inclines x 4 sets
Leverage vertical bench x 4 sets
Flyes x 4 sets
Declines x 4 sets
Dips x 4 sets
Dead hangs
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Was bored last night and got a second wind, so went to the gym again. ICS.

Icarian press
30° incline
45° incline
Low cable flys
Seated flys

Power went out on my second to last set of seated flys. We had some strong storms move through, but that was hours earlier. Just enough ambient light left to get the last set in.
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Doublin' up! Nice, Bob, glad you're feeling better and better. :-)
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Back day. Felt like I was running on fumes yet still managed an intense workout.

Pulldowns x 4 sets
Olympic bar rows x 5 sets
Dumbbell rows x 3 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Super wide pulldowns x 3 sets
Dead hangs
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Sun wasn’t out, so let’s go build those guns.

Tri pushdowns
Tri overhead extensions
Tri pushdown machine
Drag curls
Seated incline curl drop sets
Hammer curls
Face pulls
Cardio

Gassed after all the workouts this weekend. Gonna take tomorrow off
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Enjoy your day off, Bob, you've earned it.

Maybe just cardio for me today, my shoulders could use a break. We shall see when I get there.
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Left the weights for tomorrow.

76 minutes on the top level of the Precor bike. 20.9 miles, 675 calories.
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Bis and shoulders

Cambered bar curls x 4 sets
Arnold curls x 4 sets
Preacher curls x 4 sets
Seated military press x 6 sets
Military press x 3 sets
Rear delt flyes x 4 sets
Dead hangs
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Back day!

Assisted pull-ups (first time doing those in weeks)
Wide grip pulldowns
Narrow grip rows
Seal rows
High iso rows

Lost power during the middle of the workout. Enough ambient light coming thru the windows to continue. Got kicked out after 1 set of the high rows by the manager. Some bs about liabilities.
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That happened to me twice at a hardcore gym years and years ago. Finished my workouts in the dark both times, the owner tried to boot me out the second time but I kept stalling him with bullshit until I was done with my sets.

My current gym (24 hours) locks the doors when there's an outage, but I think it's screwed me up 2 or 3 times in 15 years, so not a big deal.
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Who here is a fan or regular user of the Prowler?

That machine can make or break you! Nothing explodes the heart like the Prowler can.
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Our gym has one, but the area to push it in is way too short to make it worthwhile for me.:-)

Legs and some extra chest today. Knew I had to keep leg workout short to not reaggravate my charley horse, so I did a pre-fatigue chest workout after.

Squats x 6 sets
Hamstring curls x 4 sets

Heavy Flyes x 6 sets
Incline bench x 6 sets
30* incline x 3 sets
Vertical bench x 4 sets
Dips x 3 sets

Dead hangs
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Ok, what’s a prowler?

Never mind, googled to answer my own question.

My gym doesn’t have one. I’d like to try it though.
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This is no joke and seen this happen at our gym. Lean into the prowler too deep and you could be in a bad state...

Image
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Sh!t your pants even maybe? :-)

Meh...when I was in my late teens and early 20s, we used to do heavy squats for 12-15 sets, then drive to a toboggan hill about 10 minutes from the gym and try to run 10 sprints up the hill. Vomiting, cramping, crying. Most I ever made was 7 before having one of the first two happen....and then the third. :-)
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