Last night was productive:

Ohp 3x10
Chins/dips 3x4
Concept2 10km
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Volume leg and some abs last night.

Suppose to train today but looks like that won't happen
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Ugh ... back to the grind tomorrow. Had a rly long weekend and got nearly no working out at all and a bunch of bad eating. :-)

April had been a goal month for me and I plan to drop some serious fat. Tomorrow it starts. Hold onto your ass, hopefully LOL
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Good luck with the fat vetting, Charlie!

Been back to the gym for two days. First day back was kinda rough, but felt pretty good today.
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Bench 5x8
Barbell row 5x5
Dumbbell flies 3x10
Lat pull down 5x5

Good luck Charlie, shred it.

Picked up ON choc peanut butter when BB.com ran their sale last week. Good recommendation Tom :-)
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Glad you like it, Chris. Second only to the Rocky Road flavor for me.

Finished my first time through the cycle yesterday, off toady, back in tomorrow. Good to be getting back in the groove.
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How much was it in the sale? Costco has 6 pound bags for $59.99. You can only get chocolate or vanilla.
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Nice work guys! Keep hitting it! Pumped as a MoFo!

So I was told that ON makes the protein for GNC and that GNC basically asked ON for a carbon copy of Gold Standard minus a little of the fats.

Got shoulders and arms in today along with squats. Finished with an hour of cardio. :-)

Last week was a bit of a debacle thanks to a rly long trip over last weekend and a crazy work week. Back on track tho. I anticipate next week being a good one!
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Good to be back on track, eh Charlie? :-)

Curious where you heard about ON making GNCs protein, not sure I buy that at all, Brother.
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Yeah, I heard it from the guy at GNC and then looked up a bit online ... I didn't take it as gospel or anything but figured id throw it out there for conversation. :-)

Good to be back on track for sure ... I messed up something in my elbow the other day when playing tennis with the wife and it's NOT happy with me right now :/
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Yeah I don't know about that, haven't heard of that either.

My training is now limited to 4 days of training.

Power upper body
Power lower body body
Rest
Hypertropy/power upper
Hypertrophy/power lower
Rest
Rest
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Dudes that work at GNC think they know everything.
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Hope the elbow heals up fast, Charlie.

How's the new regimen working, Huy?
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Huy, that's rly close to the workout that Henry Cavill did for Man of Steel. Not sure if that has any value, but it's factual lol
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I'm at a race with time since Mason came into our lives.

I follow Layne Nortons Phat program, Charlie. Well more of a hybrid program of Layne Norton.
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Nothing today really except a nice walk with the wife. Nothing crazy but took just under 2hrs.

Hope everyone had a nice Easter!
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Back for me today. Before my time off, my left lat (back of rotator cuff?) was hurting when I tired doing pulldowns. Same thing today....did pretty good with barbell rows, T-bar rows and cable rows, so I will just keep working around it. Dropped my rest periods significantly to up the intensity in a different way.

Happy Easrter, Charlie, Chris, Huy, Gerry and all.
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I paid right around 43$ delivered for 3.5lbs, so 12$ ish a lbs. didn't realize Costco carried ON, that's a better price for sure.

Sorry to hear about your shoulder Charlie, that's the worst. Keep on trucking.

Tom, if it's working, good on ya. I know your shoulders aren't exactly your best joint. Take it easy brother!

Huy, that's a pretty stout regimen. Are you maintaining now or pushing for new PB?

Tonight was light:
Chins and Dips 5x3, still assisted, but I did get 1 rep getting my head above the bar on Chins, just not quite past my chins. :-)

Elliptical 45 min

Happy Easter to all!
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So in the spirit of letting my elbow heal up but not wanting to be driven insane by a week of absolutely no lifting, I've decided to start 531, which makes sense for me anyway since the next two months are rly going to be more about fat burn and current muscle maintenance.

Started today with squats ... leg press, leg curls & weighted calf raises as supporting lift. Followed by 30min of elliptical. Also, the wife and I walked just over 3.5mi when she got home from work today, so cardio wasn't bad today considering I squatted and such.

For my elbows sake I'm gonna skip tomorrow's traditional bench day and pick up on Thursday with deads and then see if I'm up to shoulders (OHP) on Friday. All the while keeping my cardio high and my diet on point.
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Volume day for shoulders, high reps on Military presses and shrugs. Stayed light, only up to 175 on presses and 275 on shrugs.

Hope the elbow heals up quickly, Charlie.
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