Split squat racist! :-) :-)

Great day, Bob!

ICS

Incline bench x 4 sets
30* incline x 3 sets
Leverage vertical bench x 3 sets
Dips x 3 sets
Flyes x 3 sets
Precor bench x 3 sets
1 Giant set - Flyes, dips, Precor bench
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Bob's off, Huy's MIA, so here is my back workout from today. I decreased rest between every set until I was barely setting the bar down at the end. I was actually fairly gassed after the barbell and T-bar rows. :-)

Barbell rows x 7 sets
T-bar rows x 5 sets
Pulldowns x 4 sets
Cable rows x 2 sets
One arm rows x 4 sets
Dead hangs
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ICT

Flat bench dumbbell
Incline dumbbell
Dips
Seated fly machine
Rear delt flys
Side raises
Upright rows
Plate raises
Some cardio
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Nicely done, Bob! :-) :-)

Shoulders and arms here

Military press x 7 sets
Cambered bar curls x 5 sets
Preacher curls x 4 sets
Tricep pushdowns x 4 sets
Barbell shrugs x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
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Legs and cardio today. Did 96 minutes on the bike after squats, but my distance and calories burned were both less than when I did 95 on 6/15. Legs were jelly though.

Think I may take tomorrow off completely, no lifting, no cardio. Been a while since I've done that.
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You must have buns of steel to sit on the bike that long. :-)

Back day for me.

Bent over barbell rows
Seated rows
Seal rows
Trap bar deadlifts
Ab work

First time doing any deadlifts in months. Didn’t go heavy, but felt good. Easy actually. I’m sure I’ll feel it tomorrow.
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Nice job, Bob!
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I couldn't take the day off, but I wanted it to be easy(ier) :-)

I trained bis and core. I did bis on Tuesday, so I knew this would be a little intentional overtraining. Got psyched and tore it up, hitting cambered bar curls, preacher curls and dumbbell curls. Washing my head should be fun tomorrow (phrasing).

ICF manana.
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ICF

Wide inclines x 5 sets
30* inclines x 3 sets
Vertical bench x 4 sets
Flyes x 4 sets
Super wide bench x 2 sets
Decline bench x 2 sets
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ICF for me too, plus some arms.

Flat bench dumbbell press
Incline dumbbell press
Dips
Seated flyes
Tri pushdowns
Tri overhead extensions
Ez bar curls
Cross body hammer curls
Cardio
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Wish I could still do heavy dumbbell presses, Bob. My shoulders, I just can't get the dumbbells up to the top position anywhere without shrieking. :-) Nice workout. :-)
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I’m slowly working back up to where I was before. Left arm still dictates how heavy, and how many reps I can get in. Managed 5lbs more (45’s) than earlier this week. Still a ways off from the 65/70’s I was doing before.
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As long as you're moving in the right direction it is all good, Bob. :-)
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Leg day!

Squats
Dumbbell front squats
TRX Hamstring curls
Dumbbell hamstring curls
RDL’s

Did like six or seven sets of squats. Starting to get back up in weight too. Baby steps.
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Good deal, Bob. :-)

Shoulders and tris today...was supposed to be back day but my legs felt fatigued so I decided I'd do back Sunday. Also didn't do shrugs today in anticipation of doing back tomorrow, I'll tack them on then.

Seated military press x 8 sets
Machine press x 2 sets
Rear delt flyes x 6 sets
Skullcrushers x 4 sets
Extensions x 3 sets
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Back day for me.

Wide grip pulldowns
Barbell rows
Seal rows
Straight arm lat pulldowns
High iso rows
3.1 miles on treadmill, 26:10, 410cals. Finally pushed myself to do the full 5k.
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Good looking workout, Bob. :-)

I did back as well, short workout, and continued with my overtraining strategy for bis.

Super wide pulldowns x 5 sets
Neutral grip pulldowns x 3 sets
T-bar rows x 5 sets

Olympic bar curls x 2 sets
Cambered bar curls x 3 sets
Preacher curls x 4 sets
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Leg Day. Volume, lots of reps.

Front squats x 6 sets
Leg press x 6 sets
Hamstring curls x 4 sets
Quad extensions x 4 sets
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ICT. Pre-fatigued with heavy, high rep flyes, but was able to get my weights and reps on all the pressing afterwards, so a really good day.

Flyes x 4 sets
Wide inclines x 4 sets
30* inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Giant set Flyes- Wide Precor bench - Narrow Precor bench x 1 set
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ICST.

Dumbbell flat bench
Dumbbell incline bench
seated flyes
rear delt flyes
Ahnolds
front/side raise supersets
cardio
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