My first post upon my return.
Today was Chest and Tris

Flat: 270 3x5
Incline: 205 3x10
Dumbell: 110's 3x8
Close grip:165 3x8
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Get it, Ken!
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Thanks dude.
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Thanks dude.
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Nice Ken!

Got out to the gym tonight, good times

Bench 5x3-5
Cable rows 5x5
Lat pull downs 5x5 alternating grips each set
Tricep pushdowns 3x10
Trap bar deadlifts 135,225,315,225,135x5

Got some looks tonight as the fatter guy doing deadlifts, feeling the pump from the deads :-)
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Shoulday

Arnold presses 4x4-5
Ohp 4x3, 4x5
Upright row -- DB front raise 5x8-10
Alternating cable presses 4x12
DB side razzee 5x8-10

Some curls for funnsies

Hammerhead machine curls -- cable curls 4x8-12
Seated DB curls 4x12-8
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I've got deads tomorrow. Dreading it.
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Nice workouts, Chris and Huy. :-)

Pull dem deads, Ken. :-):
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Neck is better. Saw the chiropractor yesterday he instantly made it pain free with his Mr, Miyagi ways. Then I worked out and pushed it hard. Sore today but still have full range of motion so that's a win. Squats, deadlifts, and other leg work today.

Keep up the work everyone!
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Glad your neck is cured, Son! :-)
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So for deadlifts.

225 1x5
315 1x5
325 3x3
375 5x1
395 1x1
225 3x8
I've been messing around with a program for the past 3 weeks but I'm probably going to go back to my 3x5 next week.

As for shoulders I shoulder pressed 155 3x8 and then did some shrugs and pull ups. Bot a bad day all in all.

For refrence all my numbers are at 190lb body weight.
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Nice work Ken, Christos & Huy!

Killer weights for your body weight, Ken!

Squats (back/wide stance/moderate weight & reps) / light chest & back / trail run/jog :-)
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I'd love to see some squat numbers from you. Keep us posted.
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Well my numbers aren't very impressive considering my size (6'1 / 272lbs) lol

I've never gone in and just gone for a PR. All of my PRs are what I was able to rep at the end of a squat session.

This week has been ...

- Alternating front & back squats/close stance - 225/145 3x10ea (Pause Squats)
- Front squat/close stance - 185 for 5x10 (haven't tried for a PR)
- Front squat/wide stance - 225 for 5x5 (haven't tried for a PR)
- Back squat/close stance - 315 for 5x10 (haven't tried for a PR)
- Back squat/wide stance - 335 for 5x5-10 (can rep 345 for 10 and PR is 365 so I know I can go higher)

I leg press for my quads (feet low and close together/knees as close to chest as my belly will allow lol) - 5x10 @ 810

Hack Slide - 3x10 @ 360
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You got me beat Charlie, I'm 6'2" and 279 lbs, so don't feel bad.

Back squat 330 (5x5 max) usually I work lower in the 220-280 range trying to hit BW or a little over.
Deads I usually rep around 300 plusish, never tried for a 1rm but Insuspect this is quite a bit higher.
Bench I'm embarrassed, 145 5x5
Rows I'm around 180-190 5x5

Keeping moving that iron boys!

Got a trip planned with a college buddy tomorrow, should be a awesome workout. :-)
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Nice numbers, Chris! Do work!!!

Squats & cardio today (elliptical to be easy on the knees after ytrdys trail run).

Went low reps today but got a new PR.
Set 1 - 135x5 (warm up)
Set 2 - 225x5 (warm up)
Set 3 - 315x5
Set 4 - 365x5
Set 5 - 405x3
Set 6 - 405x1
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Nice numbers. I have a rest day today, squats tomorrow.
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Nice job, Fellas! :-)

Back day for me today, heading to the gym shortly.
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Taking 3 maybe 4 days off.
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Rest up Ken & Huy!

Do work, Tom!

Tomorrow is gonna be a really light squat day (low weight/moderate reps) + maybe another trail run for me.
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