Back and some bi’s today. Not much energy, but pushed through.

Wide grip pulldowns
Narrow reverse grip pulldowns
Seated rows
Dumbbell rows
Dumbbell shrugs
Ez bar curls
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Those days are possibly the most important, Bob. :-)

It is International Chest Sunday. I love when it doesn't fall on Monday.
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Strong today, went for weight over volume, but still plenty of the latter.

Wide incline bench x 4 sets
30* inclines x 3 sets
Bench press x 2 sets
Inclines x 2 sets
Declines x 3 sets
Flyes x 3 sets
Precor bench x 3 sets
Dips x 2 sets
Dead hangs x 3
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Back day, went for high reps and kept the weights static for each exercise.

Bent over rows (Smith) x 5 sets
T-bar rows x 4 sets
Olympic bar rows x 3 sets
Dumbbell rows x 2 sets
Close grip cable rows x 3 sets
Wide grip cable rows x 2 sets
Dead hangs
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Nice work Tom!

Limited equipment at my hotel gym, but there's some dumbbells and a bench. ICM baby!

Flat bench x6
incline bench x5
30deg incline X4
upright rows x3
side/front raises x3
rear delt flyes x3
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Good job playing the hand you were dealt, Bob. :-)

Shoulders and legs on the agenda today....might split quads and hammies up today and tomorrow.
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Military press x 8 sets
Barbell shrugs x 6 sets
Rear delt flyes x 4 sets
Stiff legged deadlifts x 6 sets
Hamstring curls x 6 sets
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Just cardio for me last night. 3.4 miles in 35 minutes. Not my best time, but the hotel gym is like a sauna.
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Kudos for training on the road, Bob.

Quads and arms on deck here.
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Squats x 8 sets
Hack squats x 4 sets
Olympic bar curls x 5 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
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I was going to do legs yesterday, but felt a slight pull in my groin. Decided to just take it easy. I'll hit up arms tonight.
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Feel better, Bob. :-)
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ICT

Incline bench x 4 sets
30* incline x 3 sets
Vertical bench x 4 sets
Precor bench x 3 sets
Flyes x 4 sets
Decline bench x 3 sets
Dips x 2 sets
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Quick arms workout last night.

Tri kickbacks
skull crushers
Narrow grip press
Bicep curls, ran the rack x3.
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Back day. Low energy, so why not go heavy? :-) :-)

Barbell rows x 7 sets
T-bar rows x 5 sets
Wide pulldowns x 5 sets
Rear delt flyes x 3 sets
Cable rows x 4 sets
Pullups x 2 sets
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Shoulders and a little tris yesterday. Cardio too.

Seated military press x 7 sets
Barbell shrugs x 7 sets
High pulls x 3 sets
Rear delt flyes (high reps) x 3 sets
Skullcrushers x 3 sets
Tricep pushdowns x 3 sets

Legs and Bis today
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Back and abs yesterday

Forget all I did, was working with my trainer. Focused a lot on the lats. Part of the ab work was weighted knee raise static hold. Those sucked.
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Indeed. :-) :-)
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I know I didn’t hydrate enough yesterday. Tromping through the woods all afternoon, sweating my ass off. I did drink a lot, but I guess not enough. Lying on the couch, watching tv last night, I got up and both hip adductors cramped. That hurt like crazy. They’re still a bit sore today. Was going to hit up legs today, but thought better of it.
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I hate those cramps in weird areas, Bob, I get some ridiculous ones sometimes too. Hope it's better by tomorrow, and grab some H2O. :-)

Legs and Bis today

Leg Press x 6 sets
Leg curls x 6 sets
Cambered bar curls x 5 sets
Olympic bar curls x 4 sets
Preacher curls x 3 sets
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