Clean up day. Arms and abs. Legs again tomorrow, but without the cardio. :-)
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Back day

Deadlifts
TRX body weight rows
Shrugs
Straight arm pulldowns
Ab wheel

Again, lots of sets, low reps, minimal rest.
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How'd it feel, Bob?
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Surprisingly I'm doing good today. Not too sore. Last night was different. The last two sets of 3 on deadlifts were killer.

How's your chest? Finally get rid of that nastiness?
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Glad to hear it, Bob. :-)

Yeah, I'm over the hump. Still some crud, but better every day.

Went volume today for wheels.

Leg press x 10 sets
Hack squats x 5 sets
Hammie curls x 5 sets
Extentions x 5 sets
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Leg day, similar to Saturday. Lots of sets, higher weight, lower reps, little rest.

Squats
Walking lunges
Physio ball hamstring curls
Seated hamstring curls
Front squats
Calf raises
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Kickin' butt on those wheels, Bob. :-)

Felt the best I've felt since the crud hit, so went for it on back/chest supersets.

T-bar rows/Incline bench x 3 supersets
T-bar rows/30* inclines x 2 supersets
Bent over rows/Vertical bench x 3 supersets
Cable rows/Decline bench x 3 supersets
Neutral grip pulldowns/Flyes x 2 supersets
Neutral grip pulldowns/Flyes/Precor Inclines x 1 giant set
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Damn Tom!
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Yeah, I'm still pumped 8 hours later, Bob. :-)
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I got a pump (phrasing?) just reading your workout. :-)
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Image
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Shoulders and chest today. Still battling the shoulder pain, so we did some moves to help with that.

Incline press
Overhead press
ATV’s
Shoulder sweepers
Dips
Incline pushups
Overhead tri extensions
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Hope it helps, Bob. :-)

Cardio and legs yesterday, I am a glutton for punishment, or just stupid.

Squats x 8 sets
Stiff legged deadlifts x 6 sets
Hard cardio 49 minutes
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Just shoulders and abs today, I'll skip my non-lift clause for tomorrow and add arms in with some cardio.

Military press x 7 sets
Rear delt flyes x 5 sets
Barbell shrugs x 6 sets
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Did the arms and abs, saved cardio for today.

Skullcrushers x 4 sets
Pushdowns x 4 sets
Close grip bench press x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 4 sets
Cambered bar curls x 2 sets
Abs
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Banged it out like an Irish hooker on St. Patty's Day. :-) :-)

Barbell rows/Wide inclines x 3 supersets
T-bar rows/30* inclines x 3 supersets
Pulldowns/Vertical bench x 3 supersets
PreCor bench/High pulls x 2 supersets
Flyes/High pulls x 2 supersets
Decline bench/Cable rows x 2 supersets
Dead hangs
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Back day. Had some blood sugar issues, which was making me light headed. Had to back off weight on deadlifts.

Deadlifts
Dumbbell rows
Reverse grip pulldowns
Mid grip pulldowns
Seated rows
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Sounds like a good lift despite the light headedness, Bob. :-)
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It was Tom. Didn't push the deadies cause of it, but went heavier on the others.
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Good stuff, Bob! :-)

Finished up upper body (sans traps) today so I can focus on legs and abs tomorrow. Shorter workout for shoulders and arms after hitting chest and back yesterday.

Military press x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Tri extensions x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Dead hangs
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