Hope you keep getting better, Charlie, listen to the body tomorrow for sure.

Cambered bar curls 125, 135, 145, 155, 165
Preacher Curls 4 sets @ 115
Seated Military Presses 135, 155, 175, 195, 205, 215
Dummbell shrugs 4 sets @ 105
Skull crushers 95, 115, 125, 135, 145, 155
Cable pushdowns 105, 115, 125, 135, 145
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Good work, Tom! :-)

How are the shoulders and back holding up?
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Back is better than it's been, Charlie, not completely pain free but nothing like it was. Still have a hard time with flat bench, that's about it back wise.

Left shoulder has bad days and worse days. Today was only a bad day. :-)

How you feeling?
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Decided to change back workouts up this week to "shock" it.

Did all heavy cable work today, on 3 days rest (usually take 5).

Going to do all rowing (no cables) and pullups on Friday. Have hockey the next two nights, so should be interesting to see how much gas I have Friday, put my plan is to row heavy.

Today:

Shoulder width grip pulldowns 200, 230, 250, 270, 290, 310
Super wide grip pulldowns 180, 200, 220, 240, 260
V grip cable rows 240, 260, 280, 310
Shoulder width grip cable rows 200, 220, 240, 260
One arm rows (machine) 135, 160, 180
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I'm hanging in there, Tom. Not nearly as sick as I was a couple of days ago. Looks like you got some good work in today!!!

Got an hour of cardio in today ... might get a little basketball in later this evening.

More 5x5 tomorrow.
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Glad you're feeling better, Charlie.



Where've our cohorts been?
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I have no idea ... was wondering the same thing.
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Huy? Chris? Son? Me and Charlie miss you fellas! :-)
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5x5 today ... Squat @ 275 / Deads @ 245 / Bench @ 210 and then legpress 2/10 @ 720 and final set 1/8 @ 720 ... 30min of cardio.
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Good to see you are obviously feeling better, Charlie.

All the flat and incline benches were occupado when I got to the gym, so I started with some decline.

Decline bench 225, 255, 285, 315, 365
Verical bench (plate loaded) 250, 275, 305, 335, 355
Incline bench 185, 215, 235, 255, 275
Machine flyes 235, 265
Dips (varying widths) 6 sets to failure

Back to do back again tomorrow for the last part of my "shockl" routine. Hockey game tonight.
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lol you're my benchpress hero, Tom. 210 is my 5x5 max ... so the idea of 300+ is hard to wrap my head around.

I managed to get in cardio today ... no lifting, as tomorrow is going to be a HEAVY lifting day.

I picked up a new pre-workout today that i'm excited to try ... NDS Cardio Cuts ... hold on tight! :-)
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I've been lifting for 35+ years, Charlie...and unfortunately, have Frankenstein's neck and a worthless shoulder to show for it. You'll get there. :-) (The 300 bench, not the monster's neck)

Did the second half of my back shock workout today. After all the heavy cables Wednesday, I didn't have gas for long on the rowing today, and the reps drooped down to 6 real fast.

T-bar rows 225, 250, 270, 295
Barbell Rows 215, 245, 275, 295, 265, 245
Pullups (bodyweight) 12, 11, 9, 8

That was it. We'll see how the lats feel tomorrow, even though I didn't have much volume, I feel pretty "full" even 9 hours later.
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Had a great arm day today! Pumped as a mofo!
It was heavy weight for me and progressive loading (bis/tris).
Finished it off with 30min of cardio.

Started a new pre-workout today ... Cardio Cuts by NDS ... pre-workout and thermogenic. We shall see if I notice any results :-)
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Let us know how the NDS stuff works, Charlie, and glad you got the MoFo. :-)

Skipped tofay, double tomorrow. Worked out better for my shoulders last time anyway, hitting biceps first.
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Got an hour of elliptical in today ... it's been 2 days of NDS and i'm liking it so far. It doesn't hit you like a truck, like a lot of other pre-workouts ... no tingles or tomato face. Thus far I can say that the Black Cherry is much better tasting than the Grape. LOL

Tomorrow will be 5x5 + shoulder day! Looking forward to it!

Good stuff Tom ... have fun with the double!
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Thanks, Charie....I kinda like the "truck in my face" effect, so I will probably pass on the NDS. :-)

Wasn't a true double today as I only did one exercise per bodypart, saving some gas for hockey.

Have a good shoulder day tomorrow for me!

Preacher curls 165, 185, 165, 185, 165, 155
Seated military press 135, 165, 185, 205, 205, 185
Tricep pushdowns 95, 105, 115, 125, 135, 105, 95, 95
Shrugs 4 sets @ 315
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After my week of straight 12's got back to the gym today:
Squats 5x5
Bench 3x5
Row 5x5
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Good to see you back, Chris. :-)
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Back is still bothering me but went the heaviest I've gone in 2 weeks. Felt good, trying just to do what I can to not cause any pain.

6x3 Snatch Grip high pull 225
6x3 Back Squat 365 ATG
Lots of accessory work for glutes and hamstrings. Followed by lots of stretching for my lower body.
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Hope that back just keeps getting batter, Son! :-)
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