Ouch.

Started off today with some classic lifts:
Power clean 135lbs 4x5
Deadliest 225lbs 4x6
High Pulls 135lbs 3x5

WOD: 20mins, as many rounds as possible:
5 pull-ups
12 push-ups
10 wall ball throws (12lbs ball)

Finished 13 rounds of that silliness then did some abs and a 1500m row. I was going to run but the ball of my right foot is really sore. Almost feels like it's bruised. I'll try it again Wednesday.
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Did chest -
Incline Barbell Bench Press
Flat Barbell Bench
Dumbbell Pullovers
Dips
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Nice back day for me.

Wide grip lat pull down 5x8-10
High rear delt flies, using cables 4x15-18
T-bar row 4x10-6
Seated one arm row 4x10 w/drop set

Finished off with triceps. 4x10-12
Push downs
Reverse push downs
Incline skulls
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LEG DAY!!!!

Barbell Squats
Hack Squats
Sumo Deadlifts
Stiff legged Deadlifts

I sore from yesterday already & I didn't even go heavy. The long layoff is showing me how out of shape I got! I can only imagine tomorrow.
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Nice, Brian. Sounds like my typically leg training. That's what I'm hitting tonight. Although, I won't be doing any deads till next week.
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Are you guys powerlifters or bodybuilders?
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I'm just an old guy trying to maintain strength and physique, Brian. I'm a bodylifter. Or maybe a powerbuilder. :-)
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I'm a hybrid kind of lifter if that means anything but lean more towards bodybuilding side. Big lifts such as conventional deads, sumo deads, squats and barbell bench press, I will do more of 5x5-3 RM. It's fun to train like a power lifter sometimes.
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Depending on what you consider an "old guy" I may be right there with you.

I learned late about using the compound movements to gain size & strength.

I'm the skinny guy getting sand kicked in my face at the beach but have been lifting off and on for a number of years. Most recently (past 3 years) got up to 200lbs (body weight) from a steady 165-170, but 21-26% body fat.

Got a little stressed and lost 30 lbs over the past 4 months, so I'm back down to 170. Would like to get back to 200 but want to bring the body fat % down between 10-15%. Soon to be 50 yrs old so I may have to adjust those goals, but time will tell.

Leg workout is kicking my a$$ already! :-)
Tomorrow's a rest day.
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Best of luck to you Brian, and for someone yours and Toms age, to be still active is a great. We are always back here posting so it's a great motivation as well as some ideas.

I started my journey a few years back. I played collegiate basketball but decided that I school and athletics were on the back burner. I ballooned up to 225 and sitting around 19% bf.

Today, I'm around 180 and around 7-8% bf.
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Huy is right, Brian, I look here for some inspiration/motivation when I need some from outside.

Chest day today...mixed up the reps.

Bench Press (moderate reps) 245, 265, 285, 305, 315, 325, 275
Incline Bench (high reps) 205, 225, 245
Decline Bench (low reps) 315, 345, 365, 315
Pro-elite Pec Deck Flyes (high reps) 205, 220, 235
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I want to be in the 300 bench club... Nice day Tom.

Legs felt great today. Upped my carbs last few days and it helped me today.

Pre fatigued the legs with hack squats 4x12

Heavy squats 5x4-5
Lying leg curls 4x12-15 w/drop set
Single leg press 4x12
Finished off with stiff leg deads using DB 2x20
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NIce leg day for you, Huy. :-) I have no doubt with your drive you'll be in the 200 club soon enough.

Back tomorrow after court, think I might hit the pullups hard, then see how much weight I can row after that.
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300! 300! My poverty bench :-)
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Son of a...

We got a HUGE rain storm through my area last night, and as I'm standing there looking out my front door I suddenly remember that I left the window on my truck cracked, D'oh! I grabbed an umbrella and ran out to the driveway to put it back up. As I'm shutting the door my hand slipped and I ended up closing it on my thumb! Fortunately I didn't slam the door so I don't think I'm gonna lose the nail or anything. This is definitely gonna "modify" my training for a bit though, lol.
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Tough break! But good that you feel it's not too bad. Feel better and hope it heals quick.
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Rub some dirt on it and get to the gym, Steve! :-) :-)
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Thanks. I was worried for a minute there that my hand modeling career was over!
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Crap back workout today, my shoulder felt out of place on the pullups, and I didn't do as much pre-fatigue damage to my back as I wanted. Just couldn't get the reps up as high as usual.

Did some cable pulldowns for a little more exhaustion.

Hit barbell rows, and though I didn't have much gas, those felt like I was really doing some good work on the lats. I dunno, maybe it was a decent workout after all, despite my frustration with the pullups. Finished off with some T-bar rows, and hit the road.
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Sorry to hear, Tom. It'll get back soon.

Shoulder day for me. I feel like I was there for a while...

Standing military press 5x8 w/drop set
BB upright row 5x8-10
Single arm cable side delt raises 4x8-10
DB front raises - side raises 4x8-12
Rear delt flies 5x10-12

Finished off with arnold presses 4x6-8
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