Arms and abs

Cable kickbacks
Overhead tri extensions
Skull crushers
21’s
Hammer curls
Ez bar curls
Ab work
Cardio
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Heading back shortly for the first workout in 6 days. Three days of workouts and then another Herf weekend. That's ok, life is short.
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Hit up legs with my trainer.

Split leg dumbbell squats
Hamstring curls
Front squats
Leg press finisher, 100 reps @ 270. Took me four sets, with 30 seconds rest in between. Damn the lactic acid build up.
Added a little bike cardio for good measure
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ICW

Dumbbell press
Incline dumbbell press
Assisted Dips
Seated flyes
Pin press
L shoulder raises
Rear delt flyes
Battle ropes
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ICW here too

Incline bench x 4 sets
30* inclines x 3 sets
Flyes x 4 sets
Vertical bench x 3 sets
Seated military press x 6 sets
Skullcrushers x 3 sets
Pushdowns x 2 sets
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Arms today

Tri cable kickbacks
Tri cable overhead extensions
Standing ez bar tri extensions
Tri pushdown machine
Ez bar curls
Dumbbell curls, ran the rack
Hammer curls, ran the rack
Cardio
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Good work, Bob. :-)

Back and bis today. Will try to get up early and get a leg workout in before heading out, but we shall see. :-)

T-bar rows x 5 sets
Wide pulldowns x 4 sets
Barbell rows x 4 sets
Cable rows x 3 sets
Olympic bar curls x 3 sets
Cambered bar curls x 3 sets
Preacher curls x 3 sets
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Back/abs

Cardio
Trap bar deadlifts
Dumbbell low rows
Dumbbell seal rows
Dumbbell shrugs
Good ol’ fashioned sit ups
Russian twists

Short and sweet. Felt good though. Set a new pr on pretty much everything. Nothing outrageous, but good for me.
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ICS

Dumbbell bench
Dumbbell incline bench
30° dumbbell bench
Assisted dips, managed a few without assist. Small win.
Seated flyes

Went to work abs again. Got through a set of sit-ups, and my upper abs just cramped up. Talk about pain.
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Thanks for keeping it up, Bob. Heading back in today, 3 weeks of training before the next herf excursion. :-)
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Sorry slacking post.

Went in yesterday for ICD but said naw and hit legs

Fronts 5x6
DB Bulgarian split squats 5x8
Platz hack squats 3x12
Seated extensions 3x12-15

Chest today

Incline bb 5x8,8,8,6,3
Cable flies 5x10
Dips 3x8-12
Hammer strength press 3x10
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Not much equipment in my hotel, so I'm sticking to cardio. Finally did a 3.1 mile run yesterday before dinner. Surprisingly not too winded.
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Howdy Huy! Howdy Bob!

ICT...dialed back the sets and ramped up the intensity for 1st workout back.

Incline bench x 4 sets
30* inclines x 3 sets
Declines x 3 sets
Vertical bench x 3 sets + 1 giant set
Flyes x 4 sets
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Same deal. I guess when I write down my sets here I'll know if I shortened it up. :-)

Barbell rows x 5 sets
T-bar rows x 5 sets
Pulldowns (varied grips) x 5 sets
Cable rows x 5 sets
Dumbbell rows x 3 sets

OK, guess not. :-)
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Awesome back day yesterday

Pull ups 7x6-8
Chest supported rows 7x
Plate loaded hi rows 7x
Wide grip pull downs - reverse grip pull down 7x

Shoulders today

Seated DB Arnold 6x-8
Seated side delt raise - plate front raise - machine shoulder press 8x (min rest)
BB upright row 4x
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Good stuff, Huy. :-)

Circumstances dictated I take yesterday off. Heading in today, deciding what it will be as I go.
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Nice work Huy!

Shoulder/tris this morning with my trainer. Still trying to get my left side to wake up.

Dumbbell overhead press
Close grip push-ups
Side/front raises
Overhead tri extensions
Face pulls
100 rep side raise finisher (5lbs) did it in one set. Shoulders were on fire after that.
5 rounds battle ropes
2 mile run
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Good day, Bob! :-)

Military press x 8 sets
Rear delt flyes x 4 sets

Squats x 6 sets
Hammie curls x 4 sets
Quad extensions x 4 sets
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Cardio day.

Squats - 40 yard KB lunges - 40 yard KB farmers walk - 7 rounds with minimal rest
Lying leg curls - seated extensions - 8 rounds minimal rest
Plate loaded high rows - reverse grip rows - 7 founds minimal rest
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Damn, Huy, you're gonna get skinny. :-) :-)

Cardio and arm day for me, heading in shortly.
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