Good deal, Bob!

Back day here:

T-bar rows x 7 sets
Barbell rows x 5 sets
Cable rows x 4 sets
Super-wide pulldowns x 4 sets
Dead hangs
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Delts and arms

Military press x 7 sets
Rear delt flyes x 4 sets
Cambered bar curls x 4 sets
Straight bar curls x 3 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
Tri pushdowns x 3 sets
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Missed the gym last night. Didn't get home until 8pm last night. All I wanted to do was crash in my chair with a cigar. I'll make up for it tonight.
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Leg day, no cardio.

Leg press x 6 sets
Squats x 5 sets
Hack squats x 3 sets
Hammie curls x 4 sets

Thinking about a double tomorrow as I am taking Sunday off.
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Nice work Tom. :-)

Back and arms

Barbell rows
ISO high rows
Wide grip pulldowns
Assisted pull-ups
Tri pushdowns
Tri extensions
Tri pushdown machine
21’s modified drop set (heaviest weight you can do 7 full reps, drop 5lbs for top part, drop another 5lbs for the bottom part)
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Worked out legs with my trainer. We went to a different location to use their safety bar for squats. He’s not allowed to train customers out of their, so that’s why we worked out together.

Safety bar squats (holy fudge does that work the quads)
Reverse lunges
Lying hamstring curls
Calf raises
Hip adductors
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Get a good one in with your trainer, Bob? That sounds like it would be extra motivating?

Going to try to double up chest and back today, we'll see how it feels once I start. Maybe supersets, maybe alternating exercises. I'll play it by ear.
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Yea, it was good. Nice change of pace to use different pieces of equipment.
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Very good, those are often some of the best workouts. :-)
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So I killed it today with an alternating body part workout, chest and back. By the time I was done with the 35 set marathon, it looked like I stood in the shower with my clothes on.

Vertical bench x 5 sets
T-bar rows x 5 sets
30* inclines x 4 sets
Barbell rows x 4 sets
Incline bench x 3 sets
Wide pull downs x 3 sets
Flyes x 3 sets
Cable rows x 3 sets
Precor bench x 3 sets
Pull-ups x 2 sets

Tomorrow is a well deserved day off from everything.
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F**cking animal, Tom. :-)
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Day 1 of a new program, the AthleanX AX1 workout. More athletic based training than just pure lifting. Gotta switch things up, keep the body guessing.

Spider crawls
Alternating dumbbell press
Rotational shoulder press
Shoulder L raises
Tri pushdowns
Dumbbell external rotation
Cardio
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How did you like the workout, Bob?

I was off from lifting yesterday, but did manage to drink 60% of a bottle of Bulleit Rye myself, so looking forward to the gym in a few. :-)
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So far so good. Feeling it in the traps from those rotational db presses. Today is foot speed/cardio training with the agility ladder. It's being delivered today, but I'm supposed to go out with a buddy for dinner. Maybe I"ll do it after.

I just noticed too that you changed the thread title. :-)
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First zemekone disappeared so we put Huy in the title. Huy has been slacking here (but not at home, with 2 little ones now!), so you get your 15 minutes, or months, of fame. :-)

Hangover workout today, wanted to do shoulders and arms but shoulders gassed me enough. Presses were smooth and strong today so I did both standing and seated.

Standing military press x 6 sets
Seated military press x 6 sets
Rear delt flyes x 5 sets
Barbell shrugs x 6 sets
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23 sets?!?! I can see why it gassed ya. My agility ladder came in, but it’ll wait till tomorrow.
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Looking forward to hearing out it goes, Bob!

Nah, the sh!tty food and shitload of bourbon was my downfall. 23 sets is about the least I have done in a while. :-)
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Arms and core

Olympic bar curls x 5 sets
Cambered bar curls x 3 sets
Preacher curls x 3 sets
Dumbbell curls x 3 sets
Skullcrushers x 5 sets
Tri pushdowns x 4 sets
Dead hangs
Core work
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Back and footwork.

Trap bar deadlifts
Assisted chin ups
TRX inverted rows
Dumbbell rows
Straight arm lat pulldowns
Agility ladder footwork. Worked up even a better sweat with that.
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Oh I’m gone barely and I get kicked out?!

Just been so busy and haven’t posted here.
The last 3 months have been 2-3x a week only, doing uppers and lowers with 1-2 rest days. Didn’t watch what I put into my body but starting to dial it in.

Back on my normal schedule now. Staci is back to work and mason is back to school, so just 1 kid till dinner time so gives me more time

Monday - legs
Today - shoulders

Seated DB x5
Angled plate loaded press 5x
Seated side delt raise - machine flies 4x
BB upright row 4x

Did some quick tris

Tomorrow is back.
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