:-)

Shoulder and arm day, need to get motivated over here. :-)
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Skipped arms after the shoulder workout, I will throw them in with legs tomorrow.

Switched it up and did seated military with 135, totaled 203 reps.
185 on barbell shrugs, 150 reps.
Finished with some light deadlifts and rear delt flyes.
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#beastmode :-)

Leg day for me. Felt good.

Squats, new pr of 315x3.
Split leg squats
RDL’s
Hip adductors
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Nice day, Bob. :-)

Had a lot to do today so went heavy and cut sets a bit.

Front squat x 4 sets
Leg press x 5 sets
Hammie curls x 3 sets
Close grip bench x 5 sets
Skullcrushers x 3 sets
French press x 2 sets
Extensions x 2 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

Imagine if I hadn't cut my sets. :-) :-)
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Felt like crap today when I got up, and didn't feel well soon enough to get to the gym before work this afternoon. First time I have taken 2 days off since October. Hopefully back to it tomorrow.
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I thought I felt a disturbance in the force yesterday. :-)

Been stretching and icing my shoulders. Starting to feel a bit better.
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Crossing my fingers for you, Bob.

Gotta see how crowded the gym is today....might superset back and chest if it isn't too crowded.
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Thanks. Sucks cause it limits what I can do upper body. Icing, stretching, foam rolling and ibuprofen have helped a lot.
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Hope it keeps improving, Bob.

Got to the gym and it was relatively quiet, so after 2 days off I had a wild hair....do back and chest with heavy supersets. Seemed like a good idea... :-)

Actually it was....hellacious workout.

T-bar rows / Vertical bench x 5 supersets
Barbell rows / Wide inclines x 3 supersets
Rear delt flyes / Flyes x 3 supersets
Pulldowns / Declines x 1 superset
Cable rows / Declines x 1 superset
Dead hangs
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Changed it up today and prefatigued before going heavy of presses.

Quad extensions / Hammie curls x 5 supersets
Leg press x 8 sets
Stiff legged deadlifts x 4 sets
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It was shoulders and arms day, but all I did was shoulders. I'll skip the day off tomorrow and do arms then. :-)

Military press x 4 sets
Seated military press x 4 sets
Barbell shrugs x 6 sets
Rear delt flyes x 4 sets
Dead hangs
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Arm day. Shouldn't be this hard. :-)

Close grip bench x 6 sets
Olympic bar curls x 4 sets
Skullcrushers x 4 sets
Cambered bar curls x 4 sets
Tri extensions x 2 sets
Preacher curls x 3 sets

Leg tomorrow. And I thought today was hard. :-)
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Glad I got 7.5 hours sleep last night. Lots of volume.

Leg press x 6 sets
Front squats x 6 sets
Quad extensions / Hammie curls x 4 supersets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets
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Can't wait to get back home and tear up the gym. Shoulders are feeling a bit better.
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Glad to hear it, Bob! Hope it sticks!

As I sit here I am wanting to do another back/chest superset workout tomorrow. We shall see if my body agrees with me. :-)
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Had the motivation and the juice, and was pretty much able to get at all the equipment I needed, so supersets it was. Got a great lift in.

Barbell rows/Vertical bench x 4 supersets
T-bar rows/Wide inclines x 3 sets
Wide inclines x 1 set
Wide pulldowns/Declines x 3 supersets
Cable rows/Precor bench x 3 supersets
Flyes x 3 sets
Dead hangs
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Back day. Felt like shite from lack of sleep. Caffeine to the rescue!

Trap bar deadlifts, new PR 360x2
Dumbbell rows
Weighted inverted rows
Ab wheel
Close grip press
Strict tri pushdowns

Not bad for a week off lifting.
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Light morning. Working on freeing up the shoulders. Lots of stretching and isometric exercises to put the joint back in place. Foam rolled the lats, rear delt area. Ouch that hurt. Bit of cardio too.
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Good couple of days, Bob! :-)

I hit legs for volume on Friday, lots of presses and extensions.

Shoulders and tris yesterday, put 155 pounds on and did 157 reps of military presses over 9 sets. Shrugs, rear delt flyes, skullcrushers and tri extensions to finish it off.
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After two good back/chest superset days, decided to split them up this cycle but stuck with he superset format for back alone. Great workout again, heavy on the single sets to finish up.

Barbell rows/T-bar rows x 4 supersets
Wide pulldowns/Cable rows x 3 supersets
High pulls/One armed rows x 3 supersets
One armed rows x 1 set
T-bar rows x 1 set
Cable rows x 1 set
Dead hangs
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