Went in today to hit up legs. I’m gonna feel it tomorrow.

Leg press
Hip adductors
Hip abductors
Hamstring curls
Calf raises

Went light on weights and held at the bottom on the presses to get a good stretch.
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Did back and chest supersets yesterday, anticipating being home while our new roof is installed today. Of course, it's raining. :-) :-)
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Hit up chest/shoulders today. A friend of mine was there and suggested a routine he did yesterday. Setup a bench in front of the cables. Using different positions, do flyes/presses to hit all the muscles in the chest. Didn’t have to use a lot of weight to get a good pump. And since you’re always under tension , got a good stretch too. Then some band work for delts. I’m gassed.
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Good workout today, back and arms. Did more reps and weight for most everything.

Single arm rows
Lat pulldowns
Close grip seated rows
Shrugs
Tri pushdowns
Hammer curls
Tri extensions
Ez bar curls
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Good stuff, Bob. :-)

I took inspiration from your schedule last week and had ICW today. :-)

Tossed in some tris and traps for good measure.
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Nice Tom! I originally thought I’d just go three days a week, doing chest/shoulders one day, back/arms another and then legs. Or some variation there of. But didn’t take me but a week to go 4 times and thinking about adding a fifth for cardio/stretching.
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I kinda figured you would up your time/days once you got back in the swing, Bob. Good on you, keep it up Brother. :-)
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Great work gents! Just a lot of neighborhood walks for me.
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Whatever it takes, Greg. How's the joints feeling?
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Feeling old and broken :-)
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You're way too young for that, Greg, that's my job. Hope it gets better. Brother.
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Thank you, Sir. I’m old and broken but not beaten. Going to be a long road to recovery but I’ve been down that road.
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You got this, Greg. No doubt. :-)
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Image

Leg Day!

Hip adductors, to help get a good stretch of the groin (not that stretch sickos)
Leg press
Quad extensions
Hamstring curls
Calve raises

Was doing cardio on the treadmill after, when I felt something pop in my foot. Well that sucks. Came home and took a couple ibuprofen, washing it down with a beer. :-)
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Hope the foot is ok, Bob. :-) Sounds like a good leg day until then.

Back day for me, lots of volume.

Bent over rows
T-bar rows
Pullups
Close grip pulldowns
Rear delt flyes
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It still hurts this morning, but not as bad. Definitely won’t be running on it for a while.
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Hope it's a quick heal (or heel, no pun intended) Bob.

Leg day coming up. Maybe throw some other parts in if the gym isn't too busy.
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Didn’t make it in over the weekend, so today was chest/shoulder day! Gym was packed too, all of 11 people including me. That’s double, maybe triple what’s usually there.

Seated chest press
Incline dumbbell press
Seated shoulder press
Incline dumbbell flyes/narrow press
Ez bar upright rows
Dumbbell lateral/front raises
Rear delt flyes

The drive home was fun. Trouble lifting my arms. :-)
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Sounds like a good one, Bob. No liftee armees. :-) :-)

I hit back today, hard and heavy. Wanted to do some shoulder work as well but everything "push" was filled by the ICM people. :-)
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Hope the foot is feeling better Bob.

Hope you can hit the chest today Admiral, ah push it, push it real good!

Off for a walk.
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