Good stuff, Huy. :-)

Quick and heavy yesterday, and saved traps for another day.

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
French press x 2 sets
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Cardio and some leg presses yesterday. ICS today. Yay me.
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ICS as well

Dips
Seated bench
Incline dumbbell press
Seated flyes
Rear delt flyes
Cardio
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Volume day...didn't feel super strong so I went relatively light and hammered out the reps. Gave priority to middle chest today.

Bench press x 5 sets
Vertical bench x 5 sets
Wide inclines x 5 sets
Declines x 3 sets & 1 drop set
Flyes x 3 sets & 1 drop set
Precor bench x 2 sets 1 drop set
Dead hangs
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Back day. Knew I wasn't in for the long haul, so supersetted to get some volume and intensity in fewer sets. Done good. :-)

Neutral grip pulldowns/T-bar rows x 2 supersets
Wide pulldowns/T-bar rows x 2 supersets
T-bar rows x 2 sets
Barbell rows/Cable rows x 3 supersets
Barbell rows x 1 set
Cable rows x 2 sets
Rear delt flyes/High pulls x 2 supersets
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Cardio for me. Trying to get my conditioning back up for running for distance. 2 miles in 17:-)7. Steady state @6.7mph for most of it. Threw in some 1 minutes fartleks (it’s a real word) @8mph.

Leg day tomorrow. :-)
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Good stuff, Bob. :-)
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Shoulders & Arms

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Skull crushers x 5 sets
Tri pushdowns x 4 sets
Barbell shrugs x 4 sets
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Killing it Tom! :-)

Leg day for me. Again, about 80% max for working sets, minimal rest.

Squats, 3 warmup sets, 7x3 working sets
Walking lunges, 6x5 sets
Hamstring curls 6x5 sets
RDL’s, 4x8 sets
Good girls, 4x8-10

Been going up slowly in weight each workout. The squats were fairly easy even at 80%. Getting stronger.
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Great progress, Bob. Get that tendon solved and the sky is the limit for you. :-)

Imma head in shortly, legs and cardio for sure, maybe some core if cardio doesn't gas me too badly.
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Squats x 4 sets
Leg Press x 4 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Extensions x 4 sets

Cardio x 49.5 minutes

Off day today. Thank Heaven. :-)
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Back day. Decided to skip deadlifts and just focus on the basics.

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
Dumbbell rows
Shrugs
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Sounds like a good back day, Bob. :-)

Imma give back/chest supersets a shot today, hope I don't sh!t my Zuubas. :-)
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Shoulder rehab day 1.

I follow a guy on FB and Instagram, Shmashwerx. He’s big into CrossFit and blew out his shoulder with the same injury I have. He posted his rehab routine that allowed him to not need surgery. Figure it’s worth a shot. If anything I’ll have stronger shoulders and core.

Scapula pulls
Banded around the worlds
Prone 360 sweeps
Prone ATV’s
Banded prayers
Incline single plank rotation
https://www.facebook.com/smashwerx/v...3859561341391/

Kneeling land mine shoulder press
Kneeling land mine incline press
Dumbbell side/front sweep raises
Seated ez bar curls
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Crossing my fingers and toes it helps, Bob! :-)

Friday workout:

T-bar rows/Vertical bench x 4 supersets
Vertical bench x 1 drop set
Cable rows/Wide bench x 3 supersets
Wide pulldowns/Declines x 3 supersets
Declines x 1 drop sets
Rear delt flyes/Flyes x 3 supersets
Flyes x 1 drop set
Precor inclines x 2 sets

Saturday:

51 minutes hard cardio
Leg press x 8 sets
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Military press x 6 sets
Rear delt flyes x 4 sets
Skull crushers x 4 sets
Close grip press x 2 sets
Barbell shrugs x 6 sets
Dead hangs
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Monday strictly bis and abs. Did a hodgepodge whirlwind of cambered bar curls, Olympic bar curls, preacher curls and dumbbell curls.

Tomorrow will be a late start if at all, need to play it by ear with my plumbing issues (my toilet, not my wiener). Probably cardio and some quads if I can get in early enough.
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Leg day. This one kicked my arse, in a good way.

Squats, 4 warmup sets, then 7x3@285, 1 minute rest.
Leg press (hamstring focused), 2 warmup sets, 4x5@710
Dumbbell box step ups, 4x8
Hamstring curls, 4 sets to failure
Dumbbell lunges, drop set. 3x10
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Back day. Felt good so went heavy

Pull ups 5x
Bent over bb row 4x
V grip pull down 4x
Single arm row 5x
Reverse flys 3x

Legs tomorrow. Wheel chair me out
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Kicking ass, Boys! :-) :-)

Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old. :-)
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