Nice SSs, Charlie!

Legs and Bis today, alternated between leg presses and barbell curls, then hamstring curls and preacher curls. Finished with a couple sets of concentration curls.
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Chest and tris today, bench, inclines, declines and vertical bench for chest, skullcrushers for my gassed tris.
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Good work, Tom!

Squats (front/wide) SS w/ Good Mornings
Sets 1-3 - 135x5 SS w/ 135x5
Set 4 - 185x5 SS w/ 185x5
Set 5 - 185x5 SS w/ 185x5
Set 6 - 225x1 SS w/ 115x5

30min of elliptical
15min of sauna :-)
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Squats: 275 3x5
225 1x8

Leg press: 600 3x10

Box Jumps

preacher curls 100 3x10
Rope Curl 130 3x10
Cable Curl with flat bar 130 3x10

Abs as always. Not bad.
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Good lift, Ken!

What's your leg press PR?
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I honestly don't know. I never tried it lol
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lol fair enough, I'm in the same boat
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My 1rm calculator says 865. It's usually pretty spot on.
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Nice legs+ days, Charlie and Ken! :-)

Back for me tomorrow, then planning on taking Tuesday off after hopefully celebrating a Stanley Cup win at the United Center tomorrow night.
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Only able to train one time on this vacation of ours. All my meals have been relatively on point, haven't cheated too much.

Looking forward to getting back home tomorrow so I can't train.

Looking good everyone. Keep it up.

Hey Tom, let's go train at the Mecca Saturday morning before the main event. I know you don't like to when on vacation but purrty pweese.
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Any kind of workout and diet control on vacation is commendable, Huy! Nice job!

Tom - it'd be nice for them to win this one at home. :-)
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Only if I am not drunk Friday night, Huy. :-)

Charlie...Let's Go Blackhawks!
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Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 225x5
Set 3 - 315x5
Set 4 - 315x5
Set 6 - 405x3
Set 7 - 405x2

Flat Bench SS w/ Close Grip Bench - 135x10 / 135x5-7 (3 sets)
Dumbell Flys - 3x10 (30lb dumbells)
Incline Bench SS w/ Close Grip Incline Bench - 95x10 / 95x5-7 (3 sets)

My left elbow was doing great until my last set of flys. I was rly hoping that my deload week would have taken care of it completely. Time to ice it and think about modifying my lifts to be more conscientious of my elbows :-)

Cardio with the wife tonight.
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Nice, Charlie...hope that elbow gets better too.

Wanted to superset back today, but the coordination of the equipment didn;t pan out. Instead, did light back with dropping rest between sets...good pump and a quick workout.

T-bar rows 250 x 7 sets
Barbell rows 225 x 5 sets
Superwide rows 185 x 4 sets
Pulldowns 220, 240, 260, 220
Cable rows 260, 275, 260, 240
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Back in z gym, feels so good.

Chest is already paying for it. Superset DB bench press to DB flies for 20 sets. Yup, 20 sets.

Warmed up with cable flies 4x12 didn't look at the weight, just wanted to warm up.

Set 1 - DB press x20
DB fly x1


Set 2 - DB press x19
DB fly x2

Set 3 - DB press x18
DB fly x3

Set 4 - DB press x17
DB fly x4

Set 5 - DB press x16
DB fly x5

Set 6 - DB press x15
DB fly x6

And so on till you hit set 20. Almost every set I increased by 5lb. Started out at 30 and I ended at 100lb. For flies, I basically started at 30 and went up to 40. Didn't go up too much since the sets got harder and harder.

Finished off with tricep rope extensions 4x15 @80lb my arms were shot.
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Get it, Huy!

Good thing today was a planned day off. After the game last night, I am hungover as a MoFo. :-)
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Great lift, Huy!

LOL Tom ... we have PLAMF and now HOLAMF

Squats:
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 315x5

Deadlifts:
Warmup - 135x10
Set 1 - 225x5
Set 2 - 225x5
Set 3 - 225x5

Standing Barbell Rows SS w/ EZ Bar Bicep Curl
Warmup - 135x10 SS w/ 50x10
Set 1 - 225x8 SS w/ 50x10
Set 2 - 225x7 SS w/ 50x10
Set 3 - 225x7 SS w/ 50x10
Set 4 - 225x6 SS w/ 50x10

Close Grip Low Row (machine):
Warmup - 180x10
Set 1 - 230x10
Set 2 - 270x10
Set 3 - 270x8
Set 4 - 270x5

15min of elliptical and 15min of incline treadmill (did 15min of stationary bike when i first got up this morning). Maybe a tiny bit more cardio with the wife this evening ... more than likely it's gonna be sauna LOL

Speaking of the sauna ... really interesting old episode on Barbell Shrugged where there's discussion about the way that protein reacts to heat (sauna being their example). Cool stuff. Episode 119 w/ Dr. Rhonda Patrick.
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Helluva day, Charlie! :-) :-)
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Chest and Tris:

Flat Bench: 275 3x5 ( I was able to complete my sets this week)
225 1x8
Incline Bench: 205 3x8
Machine Fly 245 3x10

Close grip: 165 3x10
Cable push down: 140 3x8
Rope pull down: 130 3x8

I did decline abs with 35 on my chest for 25,20,15,10 and then repped out.
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Nice work, Ken. :-)
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