Got in, got it done, got out.

WOD: 12 minutes, as many round as possible of:
5 pull-ups
10 push-ups
15 squats
3 95lbs hang clean and press

I finished seven rounds then moved onto some dips, abs and a fast mile run. One of those days when I was kinda glad to be driving out of the gym parking lot.
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Shoulder day. Yeah.

Seated military press 135, 155, 175, 195, 205, 215, 185, 165
Barbell Shrugs 225, 275, 315, 365, 405, 275

That's all I can stands, I can't stands no more.

Well, except some ab work. :-)
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Back day.

High rows 4x8-10
Wide grip lat pull down 5x8-10 w/drop set
Bent over bb row 4x8-12
Seated single arm cable rows 4x8-12
Reverse grip lat pull down on hammer strength 3x12-15

Finished up with some triceps
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Today was a scheduled leg day, but after back to back hockey games last night after 3 weeks off the ice, I decided I would do arms instead. :-) :-)

Heavy cambered bar curls (up to 175)
Moderate weight preacher curls

Cable pushdowns (heavy, to prefatigue)
Heavy close grip bench
Dips
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Everyones favorite day, leg day.

Pre-exhausted legs with hack squats 4x10-12

Front squats 5x5, 275 felt extremely light today. Made me happy.
BB stiff leg deads (went heavy) 4x8
Leg curls 5x12
lying leg curls -- single leg extensions 5x10-12
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Chest day:

Incline bench (high reps) 185, 215, 235, 255, 275
Decline (low reps) 275, 315, 365, 275
Dips 4 sets to failure
Machine flyes 205, 220
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Shoulders and calves today.

seated shoulder press machine 4x8-12 (more of trying to fatigued the muscle before I start)

Arnold presses 5x8-10
Db side lat raises 5x8-10
reverse fly machine -- front db raises 5x10-12
upright right row -- front db raises 4x10-12

finished off with seated calve raises and standing raises 8x12-15
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Did back to back days Wednesday and Thursday.

Wednesday:

Did more of a traditional leg day with some leg press, lunges, OH squats and some wall ball shots.

Finished with: 12 minutes, as many rounds as possible of
10 push-ups
15 squats
200m row

Did 6 rounds of that then rowed an additional 1000m to finish off the day. Really cruddy workout overall. Felt tired and not motivated.

Thursday was much better however. Kept it simple and just worked on my basic lifts:

Snatch grip deads
Bench
Hang snatches
Hang cleans

Finished off with abs then a 1.25 mile run. Great workout. Off today to do some yardwork and wait for the storms to roll in this afternoon.
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At first a read "did back days Wednesday and Thursday", Steve, and thought "WTF? Wow!"......then I read it again....."back to back". Whew. :-)

Back day for me today. I had been heavy into the pullups and pulldowns the last two back days, so I decided to row my arse off today. Lotta sets, but it was feeling good and I got a great pump.

Bent Over Rows (varying grip-widths). 185, 215, 235, 255, 275, 315, 275, 245
T-Bar Rows 225, 250, 270, 295, 315, 295, 270, 250
Cable Rows 240, 260

That were all she wrote.

Legs and shoulders tomorrow.... Let the whining begin! :-)
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Boring day, arms and abs.

Single arm cable extensions 5x12 to warm up the elbows

Cable rope extensions 5x10-12
Incline skullcrushers 4x12
Dips 5x12-15

Incline db curls 4x10-12
Reverse grip Ez bar curls 5x10-8
Cable curls 7x10

5 minutes of ab stuff.
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5 minutes more than I did today, Huy. :-)
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Eating like a champ today... Pizza, pastries, and more pastries. Maybe I'll end tonight with half pint of ice cream :-)

I better have a good deadlift day tomorrow.
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Shoulders and legs.

Leg press.
Hamstring curls.
Seated Military Press.
Barbell Shrugs.

Then I got drunk tonight. Hope it helps my arm workout tomorrow. :-) :-)
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Wasn't too shabby yesterday.

WOD: 5 rounds for time of:

75lbs hang snatches x 5
75lbs squats x 10
pull-ups x 10

Finished that in 12:58 then moved onto 3 rounds of OH press into front squats into push-ups. Did some ab stuff then ran 1.5 miles. Thinking about hitting it again today but just working out at the house. I'm gonna miss the Cowboys game anyway being at work so might as well.
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Sounds like a good one, Steve! :-)
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The pizza and pastry diet works.

Lifted for moderate weight and high reps today. Just touch up work.

Deadlift 7x8 @375

Flat BB, pause push 5x8 @ 225
Incline db press 5x10
Seated cable flies 5x10-12
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Arms today, easy peasy.

Cambered bar curls
Zottman curls
Preacher curls
Close grip bench
Skullcrushers
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Hitting the gym today after a little layoff!
Planning on a compound routine for the 1st few months to try and get back some size and strength!
Will stay tuned and let you guys know how it goes!
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My elbows need so much warming up before hitting any push movements, I could never jump into skullcrushers or close grip bench. Smash them, Tom!

Sounds good, Brian. Best of luck.
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Good luck, Brian. :-)

Warming up is for pu$$ies, Huy. :-) :-) :-)
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