Most excellent, Bob! :-)

ICW coming for me (phrasing), with some tris thrown in for make-up / good measure.
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Absolutely awesome pump today.

Incline x 3 sets
30* incline x 3 sets
Incline x 1 set
Vertical bench x 4 sets
Decline bench x 3 sets
Flyes x 4 sets
Precor bench x 2 sets
Dead hangs
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:-)
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I'm still pumped 5 hours later, Bob. :-)
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Went in late today (thanks work). Didn’t eat much before so there wasn’t much gas in the tank.

Pull-ups
Wide grip pulldowns
One arm rows
Straight arm lat pulldowns
ISO high rows
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Way to power through it, Bob. :-)

Back day today, prefatigued with cables before hitting heavy rows.

Wide pulldowns x 5 sets
T-bar rows x 4 sets
Barbell rows x 5 sets
Rear delt flyes x 4 sets
Cable rows x 3 sets
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Shoulders and tris today.

Overhead press
Land mine press
Lateral raises
Rear delt rows
Tri pushdowns
Tri overhead extensions
Tri pushdown machine
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Nice, Bob, going to hit shoulders and arms today too.

Yesterday's quick leg workout:

Squats x 5 sets
Leg Press x 5 sets
Hammie curls x 4 sets
Hack squats x 4 sets
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All the racks and benches were taken for a bit when I got to the gym, lotsa people I don't know. Weird. Started with bis and did shoulders after.

Cambered bar curls x 4 sets
Olympic bar curls x 3 sets
Preacher curls x 4 sets

Seated military x 6 sets
Rear delt flyes x 4 sets

Skull crushers x 4 sets
Tri extensions x 3 sets

Dead hangs x 3
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Had another leg day with my trainer yesterday. Legs are nice and sore today.

Squats
Front squats
Hamstring curls
RDL’s
Calf raises
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Squat-tastic, Bob! :-)

I was scheduled for a cardio day today but woke up feeling nauseous. I'll throw in cardio tomorrow after chest. Sh!t, tomorrow is Monday, isn't it? :-) :-)
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ICM - And I got everything as I needed it, with one crazy exception below.

30* inclines x 4 sets
Bench press x 4 sets
Wide inclines x 4 sets
Flyes x 4 sets
Vertical bench x 3 sets
Wide declines x 3 sets

While I was on the flye machine, a kid (who either (1) didn't speak English and/or (2) is somewhat mentally challenged) sat there staring. I asked if he wanted to work in, then made some hand gestures and kept trying to make hi understand. He finally jumped in... only to keep adjusting the machine between flyes and rear delt flyes and doing 4-5 reps of each, back and forth. I tried to tell him it was "my turn" after 2 sets, but he didn't acknowledge me or move. Only way I could have gotten him off was to put my hands on, and I knew that would be a bad idea. I did a couple sets of the vertical bench in between. :-)
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ICM for me as well last night.

Dips
Dumbbell flat bench
Dumbbell Incline bench
Icarian Press
Incline dumbbell curls
Hammer curls (ran that rack)

I feel like I"m missing something in there for chest.

Always feels awkward working out at a different gym. Learning what equipment they have, space, etc. Plan is to hit up back/tris tonight.
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Different gyms can be crazy. Different grips on dumbbells or bars, different widths on benches... little things that can throw you off in a big way.

Back day today. Formulating my plan now.
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Pulldowns (varying widths) x 6 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
High pulls x 4 sets
Dumbbell rows x 3 sets
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Inverted rows
Wide grip pulldowns
One arm rows
Straight arm lat pulldowns
Tri pushdowns
Tri overhead extensions, threw some dead hangs in between sets
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Pre Birthday workout! :-)

Happy BDay Bob! :-)
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Thinking I'll take today off, give my body a chance to rest. My legs are still sore from Saturday's workout, especially my calves. I did'nt think I loaded up the bar THAT heavy on the calf raises. :-)
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Enjoy the day off, Bob. :-)

Shoulders today, will decide if I am doing arms and legs tomorrow, or split them up between Thursday and Friday.

Military press x 8 sets
Barbell shrugs x 6 sets
Rear delt flyes x 5 sets
Front raises x 3 sets
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Booyah! New pr on squats, 315. Felt good. Big confidence boost to see three 45’s on each side and know I can do it.

Squats, lots of em.
Bulgarian split squats
Banded, physio ball hamstring curls
Calf raises
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