I made the mistake of making all my lifts heavy pulls prior to dead lifting, didn't have the energy left once I got to deads.

Bent over DB row (both arms at a time) 5x8 @90-100
Seated row using neautral grip 5x8-10 @190
T bar row using v grip handles 4x8 @225
Close grip high lat pull down machine 4x10 2-3 second pause reps
Deadlift 2x5 @225 to warm up 2x3 @275 3x3 @315 and 3x1 @365 I probably could have pulled more but I was rushing since people were waiting

Reverse grip curl using ez bar 7x15-8 (15 sec rest)
DB curls 8x8
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365 is a great DL, Huy!
Despite being gassed, how'd you like the Olympic setup & bumper plates?
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I actually didn't get to use it yesterday, too many hippies over there so I had to go use the hex plates.

But I do enjoy using the bumper plates for the most part. I do not slam my weight or at least do it to a minimal and with the bumper plates, I don't feel as douchy if I slam it a little.

Shoulder boulder today.
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Hopefully you get a crack at using it soon, Huy. Stupid hippies! lol
Our squat & power racks are usually full of people trying to commit suicide via improper Olympic lifts. lol

Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x3
Set 3 - 405x2
Set 4 - 405x1
Set 5 - 135x5 (box squats)
Set 6 - 225x4 (box squats) - failed on 5th attempt ... first time ever doing box squats and it was fun/different.

Shoulders as the supplementary lift today. Arnold Press / Heavy Side Partial Raises SS w/ Front Plate Raises / Barbell Shrugs SS w/ Plate Shrugs / OHP

Got a 30min walk in with the wife this morning. Doubt I'll have time for hard cardio tonight; no rest for the wicked :-)
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Nice day, Charlie! :-)

Had insomnia and some foot cramping after hockey last night, skipped the gym today. Doesn''t happen often but goin to the gym would have been non productive today. Hate taking unbscheduled days off, especially with vacation in a week, but sometimes discretion is the better part of valor.
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Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.
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Cramps? You need me to bring you midol next weekend? Xoxo
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Thanks, Charlie...another game tonight after work, hoping to recover a little better tonight. :-)

Foot cramps, Hammerhead. :-)
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Haha hammerhead! You funny
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Had a really nice intense shoulder day with my friend. Haven't trained hit shoulders like that in a long time.

Standing Bb press 4x6 w/drop set
Seated shoulder presses -- Arnold presses 4x30-20
Standing cable side raises 4x10
Side delt raise Kb 4x8 -- battle ropes 4x30 seconds
DB side raise 3x10
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Good stuff, Huy! Build them boulders!

Squats (front/close/pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1 ... got it good after full 3sec pause ... happy with that!

Supplementary lift was arms today. Bis and Tris y'all!
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Yesterday's workout was

Clean and Press 185 3x5
Yates bent over row 275 3x5
Drag curls 75 2x6
Abs

I'm chomping at the bit to do more volume
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Yates row, is that a reverse (underhand) grip, Son?
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^ you're upright from what I remember compared to your standard bb row but yeah reverse grip as well. Well if it's Dorian, than you just so 1 rep too right? Lol

Such a crappy day. Just was not focused, wasn't there mentally. Planned on doing legs but just nothing. So I did some arms again

Front squats 6x8-10
Seated leg extensions 5x12-15

Standing DB curls 4x6 heavy
Single arm tricep push downs 4x10
Spider curls using DB 4x8-10
Cable rope extensions 4x10

Finished off with some abs
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Reverse grip and more upright. I do it at 45 degrees. Dorian Yates was more at 20 degrees.
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95 swings + 20 more= 115 KB Swings with 32 kg. I would have gotten more in but my grip was fried. CNS needs some help.
Snatches
Abs
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Good stuff, Christos.

Squats (back/wide)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x5
Set 4 - 365x3

Hot tub ... I woke up with a savagely stiff neck so this is rly all I could manage today :/
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Good job Son, Charlie....Huy, I had a crappy day too. Stiff neck like Charlie, no motivation, couldn't wait to get out of there and eat. Tomorrow will be better, I insist.

Bench 235, 255, 275, 295, 315, 225
Decline 315 x 4 sets
Incline 205 x 4 sets
Dips 2 sets to failure
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Day55 and I got a new front squat / close stance / 3sec pause PR of 355 today :-)
Neck is doll stiff but not as bad as ytrdy so I did manage some supplementary arm lofting today and worked calves as well.

Happy 4th everybody!!!
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Whoa ... 255 lol
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