C'mon Bob, Huy, geRRy, Joey, Moses, somebody get in here with me. :-)

Seated military press x 6 sets
Rear delt flyes x 5 sets
Preacher curls x 5 sets
Barbell curls x 5 sets
Skullcrushers x 4 sets
Triceps push downs x 4 sets

Wheels tomorrow. :-)
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Gonna be a while. Back to KC for me, for and extended stay. I’ll try to get in some something at the apartment fitness center.
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How long in KC this time, Bob?
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Hey guys. It's been a while but I've still been active in the gym.
Yesterday I did some deadlifts and attached some bands to the barbell. Holy shite that was an incredible workout. My entire posterior chain is sore today.
This morning:
Military press using neutral grip on a swiss bar 5 x 8
DB incline press with 5-sec negatives 4 x 10
Face pulls 4 x 15
Dead hangs 4 x :30
Finished with this little superset:
1a) chin-ups with 5 second lowering phase 8-6-4-2
1b) EZ bar bicep curls 4-6-8-10

Bob if you need a workout program for your apartment gym just let me know. I can whip something together for you.
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Good to "see" you Leo, and that you're still kickin' butt in the gym. :-)
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Image
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Wednesday:

Leg press x 12 sets
Stiff legged deadlifts x 6 sets
Hack squats x 6 sets
Quad extensions x 6 sets

Today:

T-bar rows x 5 sets
Bench press x 5 sets
Olympic bar rows x 5 sets
Incline bench x 5 sets
Wide pulldowns x 4 sets
Dips/High pulls x 4 supersets
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Last two:

Quad extension/Hammie curls x 10 supersets
Leg press x 10 sets
Hack squats/Stiff legged deadlifts x 5 supersets

Barbell curls x 5 sets
Preacher curls x 5 sets
Military press x 6 sets
Rear delt flyes x 4 sets
French press x 5 sets
Skullcrushers x 5 sets
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Monday Funday

Barbell rows x 5 sets
Incline bench x 5 sets
Cable rows x 5 sets
Decline bench x 5 sets
Dumbbell rows x 5 sets
Vertical flye/press x 5 sets

Last 3 exercises included a drop set
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Nothing like doing the Prowler with 200+ lbs and wearing the friggin' mask.
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Perhaps a simultaneous colonoscopy and root canal? :-)
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Seated military press x 6 sets
Preacher curls x 5 sets*
Rear delt flyes x 4 sets
Cambered bar curls x 5 sets*
Skullcrushers x 5 sets*
Tricep pushdowns x 4 sets

* = last set drop set
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Tweaked something in my "good" shoulder yesterday, didn't become apparent until late night. Glad today is leg day if for only that reason. See how it feels tomorrow and see if I need to take a day.
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Squats were not my friend today. Cranked the shoulder even more trying to adjust the bar. Powered through the set and workout anyway, then went to the store for Aleve, kinetic tape and balm. I swear it feels 75% better after a few hours.

Squats x 6 sets
Hack squats x 6 sets
Leg press x 8 sets
Hammie curls x 6 sets
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I think I worked chest with back the last 3 cycles. Between wanting to hit back a little harder and making sure I didn't re-tweak my shoulder, trained back alone today.

T-bar rows x 8 sets
Super wide pulldowns x 8 sets
High pulls/Olympic bar rows x 4 supersets
Cable rows/High pulls/Olympic bar rows x 1 giant set
Cable rows x 2 drop sets
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Hello gym rats. This is on tap for today:
Back Squats / Sprints supersets
Farmer's walk / sprints supersets
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Nice, used to have some crazy leg combos when I was young. :-) :-)

ICF.....Legs and guns tomorrow

Bench press x 6 sets
30* inclines x 5 sets
Declines x 5 sets *1 drop set
Dumbbell flye/press x 8 sets
Dead hangs
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Front squats x 8 sets
Stiff legged deadlifts x 6 sets
Leg press x 6 sets
Skullcrushers x 5 sets
Preacher curls x 5 sets
Tricep extensions x 5 sets
Barbell curls x 5 sets
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Heavy back

Barbell rows x 7 sets
T-bar rows x 6 sets*
Rear delt flyes x 5 sets*
Cable rows x 4 sets*
Preacher curls x 7 sets*
Dumbbell curls x 5 sets*

* = last set drop set
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Volume day for breasts, super high reps and super short rest.

Incline bench x 8 sets
Decline bench x 5 sets
Flyes x 5 sets
Dumbbell bench x 5 sets
Dead hangs
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