Got in this afternoon with my friend from school, hugely beneficial, corrected my form on a few different exercises.

He had me aggressively arch my back on flat bench and it really engaged my shoulders, felt a lot more stable and definitely something Inwill be adjusting to going forward

Barbell Bench 7x5-8 moderate weight
DB Incline Press 4x10
DB Floor presses 3x10
High flies 3x10
Chest flies 3x10
Low flies 3x10
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Rowed my arse off today, did T-bars, Bent overs, cable, then went back and supersetted Bent Overs and T-bars again. Finished with some pulldowns but I was gassed and they were pretty worthless. :-)

Good workout, Chris!

Do work tomorrow, Charlie!

Enjoy the time off and come back strong, Huy!
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Nice rowing day Tom, love the crazy rowing.

When your doing cable rows are you using the close grip or the wide grip handles? I'm assuming you mix it up but am curious. I have been almost exclusively doing close grip.
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Squats almost didn't happen today. Took my post-recovery brother to see my folks and hit the gym by their house but that gym apparently closes @ 5 on Sunday's. Luckily the kid working was cool enough to let me in at 5min till and get a 15min squat session in. Not my greatest session of all time but I did touch the bar today. So that's a win. Day13.
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Good work Charlie! You are killing it. Way to stick to a program!
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Squat day.
255 3x5
275 1x5
295 1x3
315 1x1
335 1x2

Then leg pressed 540 3x8 needless to say my legs are shot.
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Good stuff, Ken!

Do work, Tom! The Row King!

Thanks, Huy! :-)
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You touched the bar, Charlie...it counts! :-)

Nice squattin', Ken. :-)

Chris, I do mix up the cable rows, more often with grip than width of the handle. Gym has 3 different handles for close grip. One with a neutral grip, one with about a 40 degree angle top to bottom, and another with a similar angle from bottom to top. Each hits me a little differently in the lats. Then sometimes I will use the wide bar with a wider than shoulder width distance. I also vary where I pull them to (lower chest, belly button) from workout to workout to change that angle too.
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Front squats/close stance / chest / cardio ... and sauna :-)

It's not a hot tub but it's better than nothing. After today's chest lift I feel like my body could use a little heat.
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You guys are awesome motivation. Great work all.
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You guys are awesome motivation. Great work all.
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Just did some arms today, and taking tomorrow off. Gonna get pumped as a MoFo Wednesday, though! :-) :-)
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Get it Ken & Tom! #pumpedasamofo

I hear ya, Ken. This thread has turned into my lifting/workout support group thread :-)
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Thanks Tom, I will have to mix it up. I've been using the 40* handle, always nice to mix it up. Enjoy the rest day!

Nice sets Charlie, Ken, and Tom! This is a pretty awesome support group!

Tonight:
Back Squats 5x5
ISO lat pulls 5x5
Leg press 4x10
Ez bar curls 8x7 changed the grip each set

pLAmF boys
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Haven't pulled in over a week but it was bench day so I threw in deads to start.

5x4 deads

4x8 incline DB
4x6 hammer strength incline
5x6-9 wide grip press
5x10-12 seated cable flies
3x15 dips
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Good work, Chris and Huy. :-)

Rest tomrrow (though I do have a hockey game), back in the gym Wednesday.
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Back on low carb as of today ... feeling the carb flu already but you can't call something a challenge without challenges. On deck: squats (back/close stance) / back / cardio. Time to really make some fat loss progress. Win or die, right. :-)
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Kick ass, Charlie! Do it to it!
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Managed to hit 405 for 3 reps again today at the end of my squat session. I'm finding it more and more difficult NOT to go heavy when I squat. :/
Not the worlds best back lift but I kind of expected that considering how gassed I was to start and that I went heavy on squats. (Maybe a bit of self fulfilling prophecy there?)

Good luck in the game tonight, Tom.
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Back was shot from pulling yesterday, haven't felt that nice in a while but today was my actual back day.

Pull ups to warm zz back up - wide grip, close, medium 10x10

Reverse grip pull down 5x6
Single arm front pull down machine 4x8-10 w/drop
Bent over row using hack squat machine handle bars 5x8-10
Negative neutral grip lat pull down w/5 seconds 3x6-8
Seated row machine 4x8-10

Some seated DB curlz, spider curlzzz
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