ICT for me as well.

Flat bench
Incline bench
Decline bench
Pushups, hands off at bottom
Wide grip ez bar curls
Cross body curls
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Nice Bob! :-)

Image
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Boom and boom. Heavy day.

Leg press (quad dominant) x 7 sets
Leg press (hammie dominant) x 5 sets
Hammie curls x 4 sets
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After 2 days off with work call ins, felt strong on back day. Heavy and volume. :-)

Barbell rows x 7 sets
Wide pulldowns x 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Rear delt flyes x 4 sets
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ICS. Gym was packed, but worked around it for a great lift.

30* inclines x 6 sets
Vertical bench x 4 sets
Flyes x 3 sets
Precor bench x 4 sets
Decline bench x 3 sets
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Skipped my workout yesterday to go up into the thumb to hunt. I’ll get back in there tomorrow. :-)
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Bag anything?
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5 man limit of 15 Canadian geese.

ICMB, or is it ICBM? Either way, chest and bi’s. We’re changing up my routine, focusing on strength over size. Higher weights, less reps. I’m sure you know the drill.

Flat bench
Weighted dips
Weighted “hands off” pushups
Narrow grip press
Hammer curls
Ez bar curls
Cardio
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Good to change it up, Bob, and I know you know that. :-)

Hit arms and shoulders today, heavy on everything, although my tris were pretty wiped after chest yesterday and heavy militarys today. Legs tomorrow, yeehah. :-)

Olympic bar curls x 5 sets
Cambered bar curls x 4 sets
Military press x 6 sets
Rear delt flyes x 4 sets
Skull crushers x 5 sets
Extensions x 3 sets
Preacher curls x 3 sets
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Leg Day...volume day

Squats x 8 sets
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hammie curls x 4 sets
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Back / Traps day....heavy.

T-bar rows x 6 sets
Barbell rows x 5 sets
Super wide pulldowns x 4 sets
Cable rows x 3 sets
Barbell shrugs x 4 sets
Rear delt flyes x 3 sets
High pulls x 3 sets
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ICT. Moderately heavy but lotsa reps.

Wide inclines x 5 sets
30* inclines x 4 sets
Precor bench x 4 sets
Flyes x 3 sets
Vertical bench x 3 sets
Dead hangs
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Finally able to get “back” into the gym this morning. Plenty of sleep last night, and plenty caffeinated. Only 4 lifts, but pr’ed weight on each one.

Trap bar deadlifts, pr of 320x3
Bent over rows, pr of 205x4 (twice)
Close grip pulldowns, pr of 195x5 (twice)
Dumbbell Shrugs, pr of 95x6 (twice)

Like this focused approach to building strength.
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4 PRs, nice liftin', Bob! :-) :-)

Legs yesterday.

Leg Press x 12 sets
Hack squats x 4 sets
Quad extensions x 4 sets
Hamstring curls x 4 sets

Shoulders and arms for this afternoon.
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Shoulders and arms yesterday, I remember doing lots of presses and curls. :-)

Back day today. Row row row your lats, (not so) gently down the stream...
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Loaded 4 plates on for T-bars and barbell rows and repped it out. Decreased rest between every set,

T-bar rows x 6 sets
Barbell rows x 6 sets
Wide pull downs x 4 sets
Cable rows x 4 sets
Rear delt flyes x 4 sets
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Forgot to post yesterday's workout. Was legs. Had to modify plans due to all racks being used. Hit up the leg press machine. Second set my right knee started hurting. Tried another set. That hurt too. Ok, onto next exercise. Found an open rack and setup for squats. Figured I'd try that. Just the bar, the knee hurt at the bottom. Plan C.

Hamstring curls
Leg Extensions
RDL's
Hip Adductors
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Hope it's a short term (very) thing, Bob.

ICM. Hopefully the snow keeps some of he Monday chesters outta the gym.
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Heavy chest

Wide inclines x 5 sets
Vertical bench x 5 sets
Flyes x 4 sets
Declines x 4 sets
Precor inclines x 3 sets
Dead hangs
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Heavy delts, volume arms. Saved traps for back day Thursday.

Military press x 4 sets
Seated military x 4 sets
Olympic bar curls x 4 sets
Cambered bar curls x 3 sets
Skullcrushers 5 sets
Preacher curls x 3 sets
Extensions x 3 sets
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