So... today I started with seated rows and cable pull-downs to learn a little about my back. I also tried two different machines with iso-something-or-others which were said to target my entire back, shoulders, and biceps. With these back exercises I've learned that I really need to develop grip strength, because my hands and forearms seemed to take the blunt of the punishment.

In other words, I focused on my back today. I also got some curls and chest presses/push-ups in, though.
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Good job, Mario.

One more day then I am off!

Heavy deads today followed by some more deads.

Deads 5x3
Halted deads 5x7
BB shrugs 3x12
Seated cable rows 3x12

Finished off with some abs.
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Nice job, Mario. :-)

Good dead day, Huy. :-)

My day off was today, International Chest Day in the AM.
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Nice job Mario and Huy!

I use a dynaflex powerball for forearms and grip strength, they run about 30$. It's just s gyro ball you spin up and have to react to keep going. Target market was rock climbers where forearm, grip and upper arm strength are critical.
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Mario just a little something for thought while your grip strength develops. There are wrist straps you can wrap around the bar to assist in pulling motions. Dont become dependent on them though once the grip strength develops put them back in your bag. They should be about $20 a pair.
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Mario, these are the best (and most comfortable) wrist straps I have used:

http://www.bodybuilding.com/store/sc...EBB110BD3298D3

International Chest Day....I had wicked insomnia last night so I decided to go light and do a rep day.

Incline bench 185, 205,225, 245, 265
Bench press 205, 235, 265, 225
Vertical bench 275, 295, 315, 275
Dips 4 sets to failure
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Mario, wrist wraps are great to use but to build grip strength my best advice is to just not use them. One great exercise that hasn't been mention yet, "farmers walk."

Grab some semi heavy dumb bells,and just walk with the dumb bells in your hand. It will help your grip strength. Since you are starting out, I wouldn't recommend purchasing any wrist wraps or straps just yet. FWIW.

Volume leg day for me.

squats 4x6
front squats 3x8
close stance hack squats 3x10
db lunges 3x10
seated calve raises 3x15

This program has me doing 5 on 2 off but I had a nice late cheat meal, so I'll be doing some fasted cardio tomorrow morning.
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I agree with Huy that not using wraps/straps is best (I haven;t used mine for a couple years), but just wanted you to get the best if you decide to try them, mario.

Had to take today off, second bout in 2 nights with insomnia. Hoping to get a good night of sleep tonight, and double up tomorrow.
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Mario, you should just shake hands with Tom till your grip strength improves :-)

Squats 5x5
Bench 5x5
Row 5x5

Had the place to myself tonight, feeling way better than my mid week slump.

Hope you can catch some z's Tom, I hate not being able to sleep.

I'll probably take the weekend of myself, had some knee pangs on my last squat set. I know I rolled forward on my fourth set at the end :-)
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Thanks, Chris. I'm gonna try. Hope the knee doesn't cause you any more grief.
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Back and shoulders today. Did some pre-fatigue with cables for back, then repped out the rows.

Cable pulldowns 200, 230, 250, 270, 290
T-bar rows 205, 225, 250, 270
Wide Barbell rows 205 x 4 sets
Barbell rows 225, 255, 275
Cable rows 240, 260, 280
Pullups 3 sets 14, 12, 10

Seated Military press 135, 155, 165, 175, 185, 195
Military press 3 sets @ 165

Felt great after a good nights sleep and a day off. Lots of protein in the plan for this evening.
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Looks like a great day for your back/shoulders Tom! Where was the pain level at this time around, based on your reports the last few days it seems like it's been pretty good the last week or two?
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I think doing another body part (back) before I did shoulders helped, Chris, pain was dialed way down today. Might have to think about switching things up for a while and hitting shoulders on back day, or at least as a second body part instead of first in my workout.
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That's a good idea, Tom. Does it hurt when you push?

Entering my 3rd week of this program. Adjusting to it really well and the weights are feeling easier. Resting 2 days has helped me push so much more (knock on wood).

Flat bench (pause push) 5x3
Wide grip flat bench (touch and go) 3x6
Chest supported row 5x5
Neutral grip db press 4x8
Face pulls 3x15

superset bis and tri to finish it off.
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Only hurts on overhead pressing, Huy. Other push lifts are affected by the shoulder (altered range of motion, etc.), but not really painful.

Good deal that the new program is working well. :-)
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Squat day

Heavy squats 5x3
Pause squats 3x8
Good mornings 3x10
Back extensions 3x15
Finished off with some core work for abs.

Taking tomorrow off because we will be driving down south after work.
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Good day, Huy.

Going to take an extra day off tomorrow after tough back to back hockey games. That will also give me incentive to double up Thursday and try the back and shoulders combo again.

Safe travels tomorrow, Huy.
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Safe travels Huy! Interested to see how combining it turns out Tom.

Squats 5x5
OHP 5x5
Deadlift 90, 135, 155 x5

Knee was much improved today
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Glad to hear the knee feels better, Chris. :-)
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Seated OHP 4x6
Flat bench (pause push) 4x6
Wide grip lat pull down 3x10
Seated DB press (unilateral) 3x10
DB row 3x10

Finished off with super setting bicep and tricep. 3x10-12
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