Had myself a good ol' leg day yesterday.

Hang clean to front squats
Thrusters
Stiff-legged deads with walking lunges
Calf raises

Did some abs then finished with a 3000m row. Felt whooped after all that. Thumb is feeling much better today so I might tag along with the wife this morning and get in a fun little arm day. Foot feels like it's good enough for a mile or two as well.

Keep up the strong lifting men!
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Back in the gym today after yesterday being a rest day!!
I'm still sore as ever from chest & legs. But soildering on and making sure I get my tail in there.

Shoulders
Standing Military
Clean & press
Upright rows (barbell)
shrugs
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Good days, Men! :-)

Off to hit shoulders, my least favorite day of the week. Maybe I can put this sh!t back in place by accident. :-)
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I have to run... ughhh

I do not do ANY FORM of cardio. My physique comes 100% from what I eat. I have to run 1.5 mile next Wednesday for a agility test.

Arms and some light running today. Cardio = gains killer
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You can push that 1.5 mile run easy, on pure adrenaline, Huy. And the time they give you, you could alternate runing a lap and fast walking a lap and still pass. Just be sure to set a steady pace, don't go balls out the first couple laps or you could run out of gas.

After yesterday's back day debacle due to my shoulder, I figured shoulder day itself would really be a travesty...but it actually went well Kept it light for more reps, but my form was good and the pain was tolerable.

Seated Military 135, 155, 175, 185, 205
Standing Military 165, 180, 195
Barbell Shrugs 245, 295, 345, 395, drop set (395, 345, 295)
Finshed off with one rep at 295 where I held it in the top poisition as long as I could....seemed like a long time. :-)
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Elbow was bothering the chit out of me today.

Arms today, painful but quick.

Warmed up with v-grip pull ups -- rope extensions 5x10-15
Overhead rope extensions 4x10
Ez bar curl 4x8-10
Weighted dips 4x10-12
Incline db curls 5x10-12
Preacher curls -- db skull crushers 4x12-15
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Hope the elbow feels better soon, Huy....way to power through it. :-)

Legs and arms tomorrow for this guy.
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Anyone going to watch the Olympia this weekend? You can stream it on flexonline.com if you're interested.
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Now that you mention it I will try to catch it, or at least some of it.

Life got busy & I didn't make it to the gym yesterday. :-)
So today I'm going to do shoulders & back!
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Thanks for the web addresss, Huy, I hope to catch some too.
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Back to back days done.

Yesterday was all about the Olympic lifts. Snatches and power cleans. Lots of sets and reps across a wide range of weights. Finished with some arm work then a 1.5 mile run.

Today was bench work followed by:

5 rounds for time:
35lbs Kettlebell swing x 10
Push-ups x 20
20lbs wall ball throw x 8
Squats x 15

Finished it all in 11:50 then moved onto 2000m of row intervals. 200m slow then another 200m fast as I could. Wiped out after all that. Off day tomorrow for some Cowboys football!
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Bears are on MNF, Steve, so guess I can train tomorrow! :-)

Nice set of workouts! :-)
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Wanted to get a good leg day in because I dont want to be sore on Wednesday.

Front squats 4x8
Sumo deads 4x8-10 w/ drop set
Lying leg curls 4x10-15
Seated leg press 4x15-20

Finished off with stiff leg deads 1x40
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Giving myself a full days rest before my test on Wednesday. So did back and chest today.

Wide grip lat pull down 5x8-10
Flat DB bench 5x8-10

4x8-10
Incline DB press -- bent over DB row
High row machine -- flat DB flies
Cable flies -- seated cable pull downs
Finished off with 2xfailure of wide grip pull ups -- dips
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Kick ass on that test, Huy.

Did another pre-fatigue back day, except used cables instead of pullups.

Wide grip pulldowns 200, 230, 250, 270, 290, 240
Bent Over Rows 185, 215, 235, 255
T-bar rows (gripping the bar, alternating top hand) 225, 225, 250, 250, 270, 270
Cable rows 240, 260, 280, 300
2 sets of pullups to failure
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Solid workout yesterday, kept it simple.

Started off with 25 pull-ups and 100 push-ups then moved onto high pulls, cleans and some deadlifts. First time pulling 315 in quite a while. Felt smooth and light. Finished with abs and then a 1.5 mile run.
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Shoulder day, and I knew it wasn't going to be pretty when my rotator cuff (or lack of one) was killing me while putting on my workout clothes. Still, powered through the pain for a decent workout...only proble is now the pain is here for the day at work.

Seated military press 145, 165, 185, 195, 205 185, 165
Barbell shrugs 225, 275, 315, 365, 405, 315

That was it, but I did them with really strict form despite the pain. I still feel better with the pain than I would feel if I had skipped the workout....y'all (and not many others) know what that means.
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Way to power through it broth. I feel you man, I'm in the same boat as you.
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Better to deal with some pain knowing you've done something that a large portion of the population hasn't (or couldn't) then to do nothing at all.
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Thanks Huy and Steve.

In the words of Staff Sergeant Barnes, "Take the pain! " :-)


https://www.youtube.com/watch?v=-5NBja6NLTg
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