Shoulder felt really good today, but I stayed relatively light with high reps to keep her that way.

Seated military press 165, 165, 165, 175, 185, 195, 205, 165
Barbell shrugs 275, 275, 275, 315, 315

That's it...shoulders feel pumped and suprisingly pain free...almost. :-)
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Glad it was good to you today, Tom.

Don't you love it when you get to the gym, it's packed but everything you need is wide open...

Back and tricep day.

Wide grip lat pull down 5x6-8
T-Bar row 4x8-10
Seated row machine (one arm at a time) 4x10-12
Rear delt fly machine 5x10-15
Underhand lat pull downs 4x8

Stiff arm lat pull down -- cable extensions 4x15-20
Dips 100, took me about 4.5 sets

Did drop sets with all my exercises today, just felt good today.
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can some one give me a good start work out
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What are your goals, lashun? Tough to give any advice without knowing what you are looking to do.
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looking to shed some weight mostly:-)
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Maybe one of the cardio guys can chime in with a program, I mostly train for strength, and get all of my cardio playing ice hockey. If you get a program you like, keep us up to date on how it's going for you.
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I'll keep you posted
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Arm day today, supersetted bis an tris.

Cambered bar curls @ 145 / cable pushdowns @130 6 rounds
Preacher curls @135 / bodyweight dips 4 rounds
Barbell Curls @115 / Close Grip bench @225 2 rounds
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Had a decent leg day yesterday.

Squats 5x5
sumo deads 6x5-8
Leg press 5x15-20
Seated leg curls 4x12-15
Lying leg curls 4x12-15

Finished off with some legs.

Chest today.
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Nice, Huy. :-)

Day off for me, Woot! Back at it manana.
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Chest and a couple bis, taking tomorrow off.

Flat bb press 5x3-6
Incline db flies 4x10-12
Incline hammer strength press 4x8-12
Seated vertical presses 4x10-12
Incline smith machine press (did these light and slow) 3x4-8

Seated db curls 4x8-12
reverse ez bar curls -- v grip pull ups 4x10-12
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International Chest Day

Bench Press (rest-pause) 255, 275, 295, 315
Incline Bench 225, 245, 275
Wide grip Smith Bench 225, 245, 275, 315
Decline Bench 275, 275, 225
Dips 3 sets to failure

After the rest-pause sets, I was lucky I could do much else. :-)
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Nice day of training, Tom. Like the wide gripe press.
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Yeah, they really hit the chest in a completely different way, Huy. :-)

Back day today, early start too.
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Ditto. Same here.
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Did a super high rep day 20-25 reps per set. I had to dial the weight way back after the first exercise, the T-bar reps took it out of me.

T-Bar rows 5 sets @ 225, 1 heavier set at 270
Barbell rows 5 sets #185, 1 heavier set at 225
Cable pulldowns (wide) 180, 200, 220, 240
Dumbbell rows 2 sets @ 90
Pullups 1 set to failure
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Nice, Tom! Back And tricep for me.

Deficit dead lifts 5x3 @405

Land mine rows 4x8
Neutral grip lat pull down machine (what a great machine, they just put it in) 5x8-12
Cable rows -- stiff arm lat pull down 4x10-12

Cable tricep extensions 4x15-20
Dips 4x25

Leg day...
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Crush those legs tomorrow, Huy. :-)

I hit shoulders today, not nearly as pain-free as last time unfortunately. Decided to forgo the last couple heavier sets, and cut my rest time between sets by more than 1/2, yet keep the reps high. Actually got a good workout by changing the intensity even though strength and flexibility were low.

Seated Military 135, 155, 175, 195, 175, 155, 135

Barbell Shrugs 225, 275, 275, 275, 315, 365 Last three sets I held the last rep I could do in the fully contracted position for 10-12 seconds (no wraps). My traps are burning but good right now.

Leg day......
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That's what I basically did today, Tom. Lighten the load on my front squats due to soreness in the lower back from siting on the couch all day yesterday basically. Turn the rest period down a bit and focused a lot more on squeezing at the bottom of my squats, basically a nice 3-5 second pause.

Front squats 4x8 @ 275
Leg press 5x15-20
Lying leg curls 5x12-20
Single leg extensions 4x12-15
Bb stiff leg deads 4x8-12

That's a wrap. Post workout meal was 8oz of bison, brown rice with broccoli... And 2 slices of pumpkin cheesecake from the Cheesecake Factory.
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Excellent, Huy....especially the cheesecake. :-)
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