Leg day tomorrow, going to hit the leg press heavy as I just don't think my shoulder will appreciate squatting tomorrow. :-)

Throw in some bis and abs if I have time.
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Aaaaams and side delts tomorrow.

After back, decided to play with the youngster. Ran a bunch of games, played for about 2 hours. Way too much cardio for me. Ate a nice bison burger afterwards. Chicken on the grill, sweet potato in the oven for my meals tomorrow.

Have a good sesh tomorrow brotha
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Crush them aaaams, Brother. And save me a sweet potato. :-)
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Dang. Out 3 weeks and the gym is thrashed. I hate people.
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Shoulders and aaaams today. Focused on a lot of side delts. Super set my arms.
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Day off for me. I need it, my shoulder is singin'.....
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Off days aren't bad. One of those crappy shoulder days huh brotha?

I almost took today off. Wife was making food for tomorrow's baby shower and told me to leave her alone so I decided to go to the gym.

Quads today.

Sumo deads, leg presses, smith machine lunges, leg extension. Kept everything 4-5 sets x 10-15. Except for sumo deads, 5x5-8
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Had the chance to train with my good friend that does strong lift competitions. Very different from my normal training sessions but a good different. He showed me some really awesome stretches for dead lift days as well chest days.

We ended up doing 5x5 and 5x8 for bench press. All for rest pause techniques. We moved over to incline, well at least I did and he did incline close grip while I did incline flies.

Rest pause @225 while he had to show me up and rest pause at 375. Made me feel like a girl.
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375 rest pause is pretty dang impressive, Huy. Stick with him, you will conquer.

Chest for me as well, did a rep day myself, flats from 205 to 295, inclines from 205 to 265, added in some vertical bench, Lifefitness declines, and weighted dips. Great stretch and great pump.
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He placed 2nd at his first meet, which qualifies him for nationals. He totaled 1410 or something like that. Deads, squats and bench.

Learned some new bench press techniques but I prefer the bodybuilding movements and higher reps. Sucks that I don't live near by but I always make an effort to train with him while I'm back in town.
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Very cool, Huy. :-)

Gym was dead today so I took advantage to do some supersets for back, been a while.

Bent Over Row 245 @16 - T-Bar row 250 @11
Bent Over Row 245 @14 - T-Bar row 250 @10
Bent Over Row 275 @12 - T Bar Row 225 @13

Bent Over Row 295 @10

T-Bar Row 270 @ 13

Pulldowns 240 @12, 260 @10

Cable Rows 260 @10, 260 @10

Finished with some dead hangs to stretch 'er out
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I'm a big believer in if you train with strong people, that will make you stronger. I watched the 2 episodes of American Muscle and all I really cared for was seeing how the athletes pushed each other in the gym (show isn't very good otherwise). When you have that constant competition there is no better environment to work in.
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no truer words have been spoken.. thats why you wont see anybody getting big doing home exercises when they are constantly working out alone, and not seeing others push their limits

work out with others who will make you better, stronger, wiser.. learn as much as u can
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Too bad I don't live close enough to him, but I have a constant partner that I train with here anyway.

I'm sure you know what I meant, Tom. Pause, push. Not rest pause.

I've been playing around with my diet the last week and hour with carb cycling. It's been fun and interesting all at the same time, slowly added more carbs in this week. I was doing less than 105g per day. Slowly going to bring it to 155g per day and we will see how it goes.

All my meals are ready to go tomorrow, decided to get fancy and made mashed purple yams.
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Back day. Feeling that pump.

Neutral grip lat pull down, seated hammer strength row (1 arm), bent over db row (2 arm), stiff arm lat pull down, and finished off with some rear delt flies.

Did some abs to finish it off. Kept everything 4-5 working sets for 10-12 reps with a couple drop sets here and there to be fancy.
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First time lifting weights in many months yesterday. It's time for me to get back to weights. Too much dystrophy in upper body and cycling alone isn't enough to keep the weight off. I lose a lot more weight from lifting than I do from cycling.

Went really light as I know the pain that will be ahead of me this week. I hope to be past that hump by the weekend.
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Good luck with the comeback, Moses, I've made many of those over the decades as well. :-)
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Nice pump today. Shoulders

Db presses, bb upright row (wide grip), db front raises, side lat raises, rear delt flies, and cable lat raises. Did everything for 4 sets x 10-12.

Did some abs as well.
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F-ing sore today. Took today off, but need to keep the consistency with doing something tomorrow. Shoulders, abs, and stretching.
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Leg day... kind of lackluster to be honest.

front squats, sumo deads, lying leg curls, leg extensions. Kept my front squats and sumos low rep, no more than 6 reps. The other iso movements, kept the reps fairly high, around 10-12 and played around with drops sets
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