Nice job, Charlie.

Push day. Heavy presses, hit incline 225 for a nice 3 second pause 3x3. That was the highlight.
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Nice days, Charlie and Huy! :-)

Yeah, Charlie, I am hoping this rear delt/lat thing isn't going to be long term/permanent like the rest of the shoulder, but it might end up being that. Time will tell, 37 years of heavy lifting has to catch up some time, I guess. Maybe some surgeon will use my as a guinea pig for a bionic joint. :-)
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Nice job Huy and Charlie! Nice PR Charlie!

Hopefully you kick it Tom, although joint work has come a long way in 37 years.

Tonight was best bench day for me in a while, back up to my precious stall point
Bench 5x5
Cable rows 4x10
Stair machine 30 minutes, added 92 floors to my tally.
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Get it Chris ... stair stepper is brutal.

I managed 15min last night after my squats & supplementary leg lifting. Shooting for 30 today + some elipticall.
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A friend of ours teaches a Group Powet (HIIT) class and invited us to join it today. My elbow handled the lower weigh/higher reps way better than I thought. Not sure that such a squat heavy exercise class was a good idea the day after heavy squats/supp leg lifting/stair machine. lol
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High reps and pretty low weights for me for chest today. Felt good and I was pumped like a MoFo, Charlie.....just wasn't impressing the chicks with my strength today. :-)
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Squat day, fairly heavy.

315 5x5
Pause squat 265 5x5

That's all :-)
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Legs pumped as a MoFo, Huy? :-)
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No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life.
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Stupid sexy real life....... :-)
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Best things I did to build pull-up strength and do more was negatives, slow descents, and not going to failure.

Heavy negatives at the end of your back workouts will help a lot. Your lats and biceps respond the best to movements where you have to hold weights. Start at the top and just hold yourself there. Lower a little bit and hold there. Continue until you are at the bottom. Try to make it last 10 seconds.

Use 3 second descents on your pull-ups.

In general for strength you want to stop a rep or 2 before failure. You need a I keep your CNS from getting fatigued.

Those will all help. You will get there in no time.
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Agree with Christos, always try and do some slow work on back. I also like to take that last possible rep on rows and hold it at contraction until I can't grip the bar anymore. I did just that when I did back today...a bit lighter than usual, but I dropped my rest periods by half and upped the intensity that way.
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Feel the burn! I try to hold all my heavy shrugs for 3sec on each rest but 10-15sec on my final rep of each set. BBBUUURRRNNN!!! Pumped like a MoFo, as someone once said :-)
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I do that on shrugs as well, Charlie, hold that last rep as long as I can. :-) MoFo!!
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Add me to the list of holding shrugs for 3 seconds minimum and last 2 reps as long as I can. Big Traps are the new abs :-)
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lol traps are where it's at!!!
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So this afternoon there was a tremendous and audible, yet not very painful, POP from my right elbow. Today I was able to do more chest and tricep work than I have in nearly 2 weeks. :-)

Squats, Deads, Bench (flat, incline, decline), Flys, Close Grip Bench, Reverse Grip Tricep Extensions, Dips ... finished up with 30min on the stair stepper. Then came home and mowed the lawn lol
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I haven't hit traps in months...

Volume push day. Nothing special, aimed for 8-12 reps on all working sets.

Incline DB press 5x8-10
Flat DB flies 3x10
Seated cable flies 4x10-14

Seated smith machine press 4x8 - plate front raise
DB side delt raise 3x8-12
Bb front raise 3x10-12

Finished up with some tricep work
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Nice work, Huy!
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I was gonna mention that, Huy....
:-)

Good days for you and Charlie. :-)
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