Incline bench x 5 sets
Decline bench x 5 sets
Vertical bench x 4 sets
Flyes x 3 sets (last set drop set)
Flyes drop set / HammerStrength incline giant set x 1
HammerStrength inclines x 3 sets (last set drop set)
Vertical bench x 1 drop set

Legs and arms tomorrow. :-)
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Squats x 10 sets
Close grips x 5 sets
Skullcrushers x 4 sets
Preacher curls x 5 sets
Arnold curls x 4 sets
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Back day after an off day yesterday.

Pullups x 4 sets
Wide pulldowns x 5 sets
Cable rows x 5 sets
T-bar rows x 5 sets
High pulls x 5 sets
Dead hangs
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Bench press x 5 sets
Flyes x 4 sets
Decline bench x 4 sets
Arnold press x 4 sets (1 drop set)
Close grips x 4 sets (1 drop set)
Skullcrushers x 4 sets (1 drop set)
Barbell curls x 6 sets (1 drop set)

Delts with wheels tomorrow.
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Last two:

Leg press x 8 sets
Stiff legged deadlifts x 6 sets
Military press x 6 sets
Barbell shrugs x 6 sets

Barbell rows x 7 sets
Cable rows x 5 sets
Narrow neutral grip rows x 6 sets
Preacher curls x 5 sets (last set drop set)
Cambered bar curls x 4 sets (last set drop set)
Dumbbell curls x 3 sets (last set drop set)
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ICT - heavy day

Incline bench x 5 sets
Bench press x 5 sets
Weighted dips x 5 sets
Close grips x 4 sets
Skullcrushers x 3 sets
Tricep extensions x 2 sets
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Ugh, back home but still working a lot. Hopefully this weekend I can get back with my trainer.
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Fingers crossed, Bob! :-)
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Tom how much do you leg press?
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Depends on the press, Chayse, I use 5 different ones between 3 gyms. I go over 900 pounds on the plate loaded sled, but only if I can keep reps above 8.
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Squats x 6 sets
Front squats x 4 sets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets
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T-bar rows x 7 sets
Super wide pulldowns x 6 sets
High pulls x 5 sets
Cable rows x 5 sets
Barbell rows x 4 sets
Dead hangs
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Last couple workouts:

Squats x 8 sets
Stiff legged deadlifts x 6 sets
Quad extensions x 6 sets
Leg press (volume) x 8 sets

Incline bench x 5 sets
Decline bench x 5 sets
Flyes x 5 sets
Seated military press x 5 sets
Shrugs x 5 sets
Preacher curls x 5 sets
Skullcrushers x 5 sets
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Back day....heavy T-bars.

T-bar rows x 7 sets
Cable rows x 6 sets
High pulls x 5 sets
Narrow grip pulldowns x 4 sets
Dead hangs x 3
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Bench press x 5 sets
30* inclines x 4 sets
30* incline/Bench press x 1 superset
Dips x 4 sets
Dips/Bench press x 1 superset
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs
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Volume day. Literally hundreds of reps. I can barely bend my arms now. :-)

Bent over rows x 8 sets
Cable rows x 6 sets, 1 drop set
Dumbbell curls x 6 sets, 1 drop sets
Preacher curls x 6 sets, 1 drop set
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I miss this thread. Need to quit making excuses.
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We kept the light on for you, Bob, now you just need to do something post worthy! Get it, Brother! :-) :-)
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ICF

Incline bench x 7 sets
Flyes x 5 sets (1 drop set)
HammerStrength inclines x 5 sets (1 drop set)
Close grip vertical bench x 5 sets (1 drop set)
Skullcrushers x 5 sets
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Super wide pulldowns x 7 sets
Incline bench x 7 sets
Cable rows x 5 sets
Military press x 5 sets
High pulls x 4 sets
High pulls/Cable rows x 1 superset
Dips x 4 sets
Dips/Cable rows x 1 superset
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