Back day....kept it simple since my frequency is elevated, but crushed it.

Bent over rows x 5 sets
T-bar rows x 5 sets
Wide cable pulldowns x 4 sets
Cable rows x 3 sets
Pullups x 2 sets
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Leg day yesterday.

Leg press x11, 12 if you count warmup set. 3 different foot positions.
Weighted box step ups
Hamstring curls
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Lots of presses, Bob, good stuff! :-)

Wanted to hit shoulders and arms today. Everything I needed for shoulders was being used, so it became an arm day. Really tore it up on bis, left me a little gassed for tris but I did ok.

Olympic bar curls x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
Cable extensions x 4 sets
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Some chest, shoulder and tris today with my trainer.

Flat bench (plates suspended from bar with bands to not allow my right arm to dominate my left)
Single arm land mine press
Assisted dips
Dumbbell overhead press
Single arm tri pushdowns
Seated front delt raises
Single arm cable cross flys
Facepulls
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Shoulders and legs today.

Seated military x 8 sets
Barbell shrugs x 5 sets
Rear delt flyes x 5 sets

Leg press x 8 sets
Hammie curls x 5 sets
Hack squats x 5 sets

Tomorrow will be cardio for a day off from the weights.
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Cardio and core

80 minutes of Precor interval bike, 22.75 miles and 750 calories.

ICM tomorrow...I hate when chest day falls on Monday. :-)
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Good back/bi workout today with my trainer. Full hour this time.

Neutral grip seated rows
Low cable rows
Seated shrugs
Close grip pulldowns
ISO high rows
Zottman curls
Cable curls
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Good deal, Bob, sounds like things continue to improve? :-)

ICM

Super wide incline bench x 7 sets
Vertical bench x 5 sets
Decline x 3 sets
Flyes x 4 sets
Precor press x 3 sets
Dips x 2 sets
Dead hangs x 3
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Damn Tom, that’s a lotta sets. :-)

Yea, I’m getting close to my old self.
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Great to hear, Bob!

I work so fast on chest, I guess I get in a lot more sets than I realized. :-)
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Back day, went volume/reps, with just enough rest between sets to barely catch my breath. 15-20 reps per set.

T-bar rows x 8 sets
Barbell rows x 6 sets
Dumbbell rows x 4 sets
Wide pulldowns x 5 sets
Cable rows x 3 sets
One arm cable rows x 3 sets

Cripes, more sets than yesterday. :-)
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Arm day, couldn't get at any shoulder racks again. :-)

Cambered bar curls x 5 sets
Arnold curls x 3 sets
Preacher curls x 4 sets

Skullcrushers x 5 sets
One arm extensions x 4 sets
Cable pushdowns x 3 sets
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Shoulders and abs today since I couldn't get at shoulders yesterday. Another volume day here.

Military press x 8 sets
Barbell shrugs x 8 sets
Rear delt flyes x 4 sets
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Leg day.

Leg press
Walking lunges
RDL
Front dumbbell squats
Side lunges
Hamstring curls
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Legs and cardio. Heavy legs to keep the set count low before cardio.

Squats x 4 sets
Leg press x 4 sets
Hammie curls x 3 sets
Quad extensions x 3 sets

PreCor bike top level intervals - 85 minutes, 23.5 miles, 767 calories.
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ICSTS

Lots of pushing movements today to work the chest, shoulders and tris. Started on dumbbell bench. Moved up to med weight and got a couple reps in and my left side gave out. Backed down and focused on strict form. Trainer had me do a new move to work on rotator cuffs. Straddled the incline bench, with a 2.5lb plate in each hand, elbows out wide. Bring elbows up to parallel to ground, squeezing shoulders together, rotate forearms 90°, then press plates out like an overhead press. Holy hell those lit up the shoulders for such a lite weight.
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Good stuff Bob! :-) :-)
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ICSat…. No strength whatsoever after the cardio and fast yesterday, so I shortened the rest and upped the reps.

Bench press x 3 sets
30* incline X 4 sets
Incline bench x 3 sets
Flyes x 4 sets
Vertical bench x 4 sets
Dips x 3 sets
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Extreme chest stretch x 2
Dead hangs x 3
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Nice work Tom! :-)
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A pull kinda day.

Wide grip pulldowns
Narrow grip rows
Hi iso rows
Dumbbell rows
Ez bar curls
Hammer curls

Tried Project 1 pre workout from 1stPhorm. Damn it had me jacked. Was running on maybe 5 hours sleep. Woke me right up. Would’ve done more but my neck started bothering me. I really like their stuff, just wish it wasn’t so expensive.
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