I've seen that workout, Leo, another hard working Murph. :-)

Bob, good job working up a sweat.

Hit chest heavy yesterday. Legs today, not sure if I will have the gas for shoulders after.

Bench press x 6 sets
Inclines x 5 sets
Declines x 4 sets
Dips x 6 sets
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Got it all in. Volume day.

Front squats x 6 sets
Leg press x 6 sets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets
Military press x 6 sets
Barbell shrugs x 4 sets
Dead hangs
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Said fook-it. Did the Murph (no, not you Tom). That sucked donkey balls. But glad I did it. Need to break out of the comfort zone every once in a while. Subbed in band lat pulldowns for the pull-ups. No way my shoulders could allow me to do those.
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Good on you for many reasons, Bob! :-) Glad you were able to change it up, regardless of those donkey balls. I knew you didn't do "me", I feel pure as the driven snow. :-) :-)

Back day, went heavy. Needed to blow off some steam. Bob and Leo are aware.

Barbell rows x 8 sets
Pulldowns x 5 sets
Cable rows x 4 sets
High pulls x 3 sets
Dead hangs
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Hit the gym early today to try and get it in between calls from my Dad and Stepsister. Picked well, sandwiched the whole thing between calls.

Incline bench x 8 sets
Bench press x 8 sets
Close grips x 6 sets
Skullcrushers x 6 sets
Dead hangs

Hope that things go well so everyone is healthy and I can get in for wheels tomorrow.
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My first workout since Murph. Went heavy today. Felt great.
Sumo deadlifts
DB reverse lunges
Hip thrusts
core work
finished with isometric lunge holds
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Sounds brutal, Leo, good on ya!

Took a day off today to take my truck for service. Couldn't take the bike to the gym as I was threatening to pour rain. I'll do wheels tomorrow, and double up with back if I feel antsy.
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Heavy back day

T-bar rows x 6 sets
Barbell rows x 5 sets
Cable rows x 4 sets
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns/High pulls x 2 supersets

Saved wheels for tomorrow. :-)
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Upper body attack:
Military press
DB bench press with pause at the bottom
Weighted chin-ups
DB skull crushers
y-w-t isometric holds
pull-aparts
Finished with shoulder shocker DB complex
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Killer, Leo! Those weighted pullups are a biatch. :-)

Alternated legs and chest today. Heavy on both. Thank goodness tomorrow will just be shoulders and arms.

Leg press x 6 sets
Incline bench x 6 sets
Hack squats x 6 sets
Dips x 6 sets
Hammie curls x 4 sets
Close grip bench x 4 sets
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Kinda a full body workout.
10 band hammer curls
10 band lat pulldowns
20 Russian twists, 12lb med ball
10 pushups
10 squats
Made it through seven rounds, minimal rest. Went to exhaustion on last set.
2+ mile run/walk
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Great workout, Bob! :-)
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Seated military x 5 sets
Skullcrushers x 5 sets
Barbell shrugs x 5 sets
Olympic bar curls x 5 sets
Pushdowns x 4 sets
Dumbbell curls x 4 sets
Dead hangs

Tomorrow off :-)
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I think you did enough for today, tomorrow and a bit for me, Tom.

Just a 3.5 mile walk/run this morning. Breaking in a new pair of shoes.
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You guys are killing it!
No workouts for me this weekend. Been using my off time to work on landscaping. Did a ****-ton of large rock carries, tilling dirt and digging plant holes though!
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Bob and Leo, you're both getting it in with non-traditional methods. :-)

Going to bask in the laziness today. :-)
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Back day. Alternated heavy and volume and got a great lift in. Tomorrow would be chest and legs, but it's going to be 93* with no AC tomorrow, so I think I m ay do wheels on Wednesday. :-)

T-bar rows (heavy) x 6 sets
Barbell rows (volume) x 6 sets
Wide pulldowns (heavy) x 5 sets
High pulls (volume) 3 sets & 1 drop set
Cable rows (heavy) x 2 sets
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Legs and core today. As heavy as possible.
Front squats X 5 sets
DB Romanian deadlifts x 4 sets
DB single leg step ups x 4 sets per leg
banded leg curls
Laying leg raises
Russian twists
calf raises
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Nice, Leo! :-)

Are the Romanian deadlifts anything like a Sumo DL?
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Double day, as I need to take my truck in again tomorrow.

Squats x 5 sets
Bench press x 5 sets
Stiff legged deadlifts x 5 sets
Close grip inclines x 5 sets
Quad extensions x 5 sets
Skullcrushers x 3 sets
Pushdowns x 2 sets
Dips x 2 sets

I earned another day off. :-)
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