Rep day:

Bench- 225 3x10
Incline - 185 3 x 10
Cable Crossovers - 100 3x10

Shoulder press - 155 3x8
Pull downs - I forget 3x10
Shrugs - 100 3xFailure

Abs
[Reply]

Quickish leg day along with some obliques.

Leg press machine 5x25 @ ? Moderate weight, I didn't look
Front skwaats 5x5 @ 225
Stiff leg deads 5x8 @185
Seated baby cow raises 5x20

Obliques
[Reply]

Nice lifts, fellas.

Squats (front/narrow/pause)
45x3 (warmup)
95x3
135x3
185x3
225x1

Good Mornings
3x10 @ 135

Forearm Curs
1x50 @ 45
1x20 @ 45
1x15 @ 45

Cardio
30min of treadmill @ 3.5mph & 15incline ... burn dat fat! lol

Hope everyone has a good weekend.
[Reply]

Squats: 285 3x5
295 1x5

Leg Press: 640 3x8

Bi Curls: 60's 1x8
50's 3x10

Close grip barbell curls: 80 3x8

Reverse BB Curls: 40 3x8

Calve raises: 225 3 x10

Abs
[Reply]

Good lifts, Everyone, tearin' it up! :-)

Internationa Chest Day here.

Bench 225, 255, 285, 296, 305
Incline 195, 215, 235, 265, 195
Vertical Bench 250, 275, 300, 325, 275
Decline 275, 295, 315, 365, 275
Flyes 250, 265
[Reply]

Good stuff, Ken & Tom!


Squats (front/close/pause)
45x3 (warmup)
95x3
135x3
185x3
225x2
245x1 ... which is a new front squat PR for me :-)

30min on treadmill @ 3mph/15 incline
[Reply]

Congrats on the PR, Charlie! :-)

Back day today, repped out on pulldowns to prefatigue, not much gas in the tank today.

Pulldowns 8 sets @ 200
Cable rows 240, 240, 260, 275, 290, 240
Barbell rows 205, 235, 265, 295
Pullups 2 sets to failure
[Reply]

International Breast Day.

Incline press - 4x5 @ 195
Incline DB press - 4x8-10 @ 80
Chest press machine - 4x10 (I grabbed the neautral grip bar and placed it between the handles, worked as a decline press)
Seated cable flies - 5x10 (in between sets I would squeeze my chest for 10 secs)
Decline DB flies - 3x15 @ 40 (went really light but took it for a nice slow ride on every rep)

Super set some arms

Rope extensions - ez bar curls 4x15
Seated hammer curls - overhead DB extensions 4x12

Dips x2 to failure, around 20-25
[Reply]

Good work, Huy!

Squats (front/wide/pause)
45x3 warmup
95x3
135x3
185x3

Dumbell Flat Bench / Incline Bench / Flys / Dips / Close Grip Bench

Cardio with the wife. :-)
[Reply]

Copied ya, was going to do back but decided on drumsticks today.

Squats - a little more narrow than usual. 10x8 @ 225 (3 second pause for the first 4, normal rep speed for the other 4)

Lying leg curls - 6x12-15 @80

Single leg press - 5x10-12 @165

Stiff leg deads - 4x20 @ 135
[Reply]

Chest and Tris

Flat Bench: 280 3x5 (New PR)
225 1x10

Fly Machine: 250 3x10

Incline Bench: 185 3x10

Cable Push down: 150 3x10
Rope Cable pull down: 130 3x10
Close grip bench: 175 3x8

Abs
[Reply]

Nice job, Charlie, Huy and Ken!

Half-assed shoulder day today. Got up late, got shorted on time, and has little motivation (or gas after late hockey last night). Will try to have a better day manana.
[Reply]

Squats (front/close)
45x3 warmup
95x3
135x3
185x3
225x2
245x1

Deadlifts
135x10 warmup
225x5
285x5
315x3
325x1

Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls
Set 1 - 80x10 / 35x10
Set 2 - 90x8 / 35x10
Set 3 - 100x7 / 35x10

Barbell Wide Standing Rows SS w/ Barbell Shrugs
135x10 / 135x10 warmup
Set 1 - 225x10 / 225x10 (pause)
Set 2 - 245x6 / 245x10 (pause)
Set 3 - 285x1 / 285x5

Got two sets into lat Pulldowns @ 140 before I started feeling a bit tweeky so I backed off em.

15min on treadmill at 3mph / 15 incline.

HIIT class tonight, if I can drag myself there lol
[Reply]

Awesome workout, Charlie!

I am almost embarrassed to say I did bis and tris today! :-) Skipped legs as I have 3 games in the next 3 nights.
[Reply]

Skip legs. Blasphemy.
[Reply]

Try playing competitive hockey 4 nights outta 5 and then talk to me, Ken. :-) :-)
[Reply]

Skip legs? Good move! Lol I can't because I want turkey thighs, not chicken wings.

Had an awesome back day, weights felt so nice and easy today, maybe because I went light lol.

Warmed up with pulls ups 4x12-20, wide grip/med grip

Pull down machine, using neutral grip 5x10
Rear delt machine 6x12-15
Bent over bb row 4x8-10 @185 only time I looked at what weight I was doing
V grip lat pull down 5x8
Seated row machine (single arm) 4x10-12 using a good 2-3 sec pause
Pull ups 3x8-10 my back was on fiiiiia
[Reply]

Don't blame you, Tom. Playing hockey is enough of a leg workout.

Nice lift, Huy! Sometimes you need a lift like that to feel good and get a pump while still giving yourself a bit of a break.
[Reply]

Touche, I'll see myself out haha.

Speaking of legs I ran today. No matter how much I do it, it never becomes fun where I actually want to do it. I guess it's a necessary evil however.
[Reply]

Off day today, have another game tonight. Still up in the air whether I will take a second day tomrorow, playing it by "feel".

Keep swellin', Men! :-)
[Reply]