ICS:

Incline bench x 6 sets
Bench press x 5 sets
Vertical bench x 4 sets
Dips x 4 sets
Skullcrushers x 3 sets
Pushdowns x 3 sets
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:-)
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Thanks, Bob. I'm getting so bored with the equipment available (and frustrated by equipment that is not)….I just have to remind myself how lucky I am to have a place at all.
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Glorious day off yesterday.... I needed one.

Back day today....heading in shortly.
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Bench press
Incline DB press
Landmine rows
Pull-ups
Skull crushers
Face pulls
Dead hangs (those were for you, Tom. Great finisher) :-)
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Leo, please tell me about the Landmine Rows, always looking for something new. Glad you liked the dead hangs.

Back day, I mixed it up, some volume, some heavy.

Barbell rows x 7 sets (volume)
T-bar rows x 6 sets (heavy)
Cable rows x 4 sets (heavy)
High pulls x 4 sets (volume)
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns x 2 sets (heavy)
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Wheels:

Squats x 6 sets
Leg press x 8 sets
Hammie curls x 6 sets
Walking lunges x 3 sets
Dead hangs
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Image
Works well with a landmine attachment that slips into a plate on the floor. From there, the barbell becomes a versatile piece of equipment. I had a friend weld me a T-bar attachment with various grips. A poor man’s t-bar.
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Thanks, Leo, I've done those when I didn't have a T-bar attachment... just never heard them called "landmine" rows before. Good stuff...if you do them like this with no attachment, do you alternate which hand is upper and lower each set?
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ICW

Bench press x 5 sets
Incline press x 5 sets
Vertical bench x 4 sets
Close grip press x 4 sets
Skullcrushers x 4 sets
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Tom, I rarely do the landmine rows without the attachment. But when I do, yes I alternate upper/lower hands. I’ve also seen people take a V-handle from the cable machine and use that as a landmine attachment. And since I don’t have DBs heavier than 80#, I’ll use the landmine for single arm rows by standing along side of barbell.
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Front squats
Romanian deadlifts
DB reverse lunges
Banded leg curls
Hanging knees to elbows
Back extensions
Calf raises

Post workout meal: turkey sausage, eggs, English muffin with peanut butter. Coffee and milk.
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Thanks Leo. I do the majority of my T-bars with that V-attachment as well.

Looking at your post workout meal…. Now I'm hangry. :-)
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Back/Chest supersets. Kept it short and simple as I went heavy on back, and just trained chest on Wednesday.

T-bar rows/Incline bench x 8 supersets
Wide seated rows/Dips x 6 supersets
Pull ups/High pulls x 3 supersets

Tomorrow legs and shoulders, then Sunday rest.
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Front squats x 6 sets
Stiff legged deadlifts x 6 sets
Leg press x 6 sets
Seated military x 6 sets
Barbell shrugs x 4 sets
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Lots of energy for back today after taking yesterday off.

Barbell rows x 8 sets
Cable rows x 6 sets
Wide pulldowns x 5 sets
T-bar rows 6 sets
High pulls x 2 sets

I may have overdone it, but it felt easy today.
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Beast!

4 miles run/walk. Slowly getting my wind back. Ran the first half. Felt good too. No chest issues.
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Good deal, Bob!

Any talk of opening gyms in Michigan?

ICT coming up.
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Not that I’ve heard.
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Roger. No word here either, but it won't be in May.

Went heavy and kept sets low. Left triceps to do with legs manana.

Incline bench x 5 sets
Bench press x 5 sets
Vertical inclines x 4 sets
Dips x 4 sets
Dead hangs x 2
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