ICM … shocked I had little to no waiting for any equipment.

Incline x 5 sets
Bench x 4 sets
Decline x 4 sets
Flyes x 3 sets
Vertical bench x 3 sets
Dips x 2 sets
Skull crushers x 4 sets
Pushdowns x 3 sets
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Short and quick leg workout yesterday. Since I don't have dumbbells over 50lbs at the hotel, I increased the reps/sets

Dumbbell squats
Reverse Lunges
RDL's
Calf Raises

Thinking it might be ICT today.
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Enjoy ICT, Bob. Back day for this guy. :-)
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High rep voiume day.

T-bar rows x 5 sets
Barbell rows x 5 sets
Pulldowns x 5 sets
Rear delt flyes x 4 sets
Cable rows x 4 sets
Dead hangs x 3
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Sorry, slacking. Just wasn’t in a mood to post.

Chest yesterday
Legs today - wheel chair me
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Ya gots lots on your plate, Mr. Nguyen. Glad you're able to get some lifts in.
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ICT yesterday.

Dumbbell Flat Bench
30deg incline press
incline press
overhead press
L Shoulder raises

Switching to split shifts today, so I had my morning open. Was going to do at least cardio, but I'm just sofa king sore. Rest day today, then I'll be back at it tomorrow.
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Good job training, and listening to your body, Bob. :-)

Shoulders and tris today, repeated a couple tings from the last couple workouts to get a little overtraining in before taking 5-6 days off next week.

Military press x 8 sets
High pulls x 4 sets
Rear delt flyes x 4 sets
Barbell shrugs x 7 sets
Close grip press x 3 sets
Skullcrushers x 3 sets

Legs and bis tomorrow.
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Leg press x 12 sets
Hammie curls x 6 sets
Olympic bar curls x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 5 sets
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Jesus, Tom! Have something against the leg press machine? :-)

I did a bit of upper body this morning before heading into work.

Skull Crushers
Tri Kickbacks
Bent over one arm Dumbbell Rows
Dumbbell T Rows (best way to describe them)
Incline dumbbell curls
Plus some cardio to start. Wanted 30 minutes on the treadmill, only made it 15. Felt something off in my left foot.

Had another person in the hotel gym this morning too. If she wore anything less, I'd have felt like need to tip her. Trying not to get the creepy old man, as she looked all of 15 tops. Just turned up the volume on my headphones and zoned in on what I was doing.
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Stayed in your zoner to prevent getting a boner? :-)

I will likely only have one more leg workout before Shack, so I figured I better crush these last 2, Bob. Maybe 12 sets of squats this weekend? :-)
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ICF - Heavy day

Incline x 4 sets
30* incline x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Declines x 3 sets
Giant set Precor bench - flyes - Precor bench - flyes
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Back day. Against my better judgement, I went heavy again. Kicked it. I will likely benefit from the upcoming "Shack-break" in a few days.

T-bar row x 6 sets
Barbell rows x 5 sets
High pulls x 4 sets
Pull downs x 3 sets
Cable rows x 3 sets
Dead hangs x 2
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Leg day!

Squats
Front squats
Single leg press
TRX hamstring curls
Calf raises

Still struggling with the front squats. Lats are too tight to allow me to do it elbows up. With crossed arms, I feel like I want to lean forward which of course allows the bar to roll forward. I’ll keep working at it.
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Good work, Bob, keep it up on those front squats.

Shoulders and long cardio today. Heavy again, it's a trend until my break.

Seated military press x 6 sets
Barbell shrugs x 4 sets
Rear delt flyes x 4 sets
52 minutes cardio (Precor bike)

Legs and Bis tomorrow
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ICM yesterday.

Barbell bench
Dips (mananged most without assist, very surprising)
Cable flyes
Low cable flyes
Skull crushers
Tri pushdowns
Modified push-up finisher. Used the dip machine and loaded up some weight to push down for 2x35. Left side still limiting what I can do.
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Leg day with my friend Cheri.

Squats
Leg press
Dumbbell hamstring curls
Seated hamstring machine
Calf raises
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Back and bi’s.

Trap bar deadlifts
Bent over rows
Lat pullovers
Seated incline curls
Hammer curls, run the rack.
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ICS

Dumbbell press
Dips
Incline dumbbell press
Cable flyes
Upright rows
Side/front raises
Rear delt flyes
Face pulls

Interesting week for chest. Earlier in the week, I was able to squeeze out sets of dips unassisted. Today, not so much. I’d get to the bottom and couldn’t get my left side to activate.
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Back day.

Wide grip pulldowns
Seated rows
ISO high rows
Straight arm lat pulldowns
Wood choppers
Dead hangs
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