Link for that pre-workout please, Bob? Good work, my the way!

Back and traps today. Low strength again, did volume with pre-fatigue on back.

Cable pulldowns x 6 sets
Cable rows x 4 sets
Barbell rows x 6 sets
T-bar rows x 4 sets
Barbell shrugs x 7 sets
Rear delt flyes x 3 sets
High pulls x 2 sets
Dead hangs x 2
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Here you go Tom. https://1stphorm.com/products/pre-workouts/project-1

Their stuff ain’t cheap, but I really like it. They have some killer protein flavors, like ice cream sandwich and chocolate mint. I’ve used all three of their preworkout sand had good results from each.
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Thank you Bob! :-)

Shoulders, arms and abs on tap for me today.
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Felt a little tug on in the lower abs on my first set of Olympic bar curls, so I went light weight/ high volume for bis, then heavy on delts. Only did presses since I went heavy, and did traps and rear delts yesterday. Skipped abs (because of that tug, I'll try them tomorrow).

Olympic bar curls x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
One armed curls x 2 sets

Military press x 7 sets

Dead hangs x 3
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Accessory leg movements and cardio

Hack squats x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

PreCor bike Intervals 4x1: 90 minutes, 25.1 miles, 806 calories
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Leg day for me.

Dumbbell box step ups, using the high box.
Dumbbell hamstring curls
Barbell squats
Hip abductors
Hip adductors

First time doing squats with the barbell in over three months. Felt good. Went lite to get back into the groove and make sure it didn’t mess with my neck. All the other stuff I’ve been doing has helped with flexibility, as that the lowest I’ve gotten into a squat.
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Sounds like a good day. Bob! :-)
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ICW. Better strength than last time so a little (or more) heavier.

Bench press x 4 sets
30* inclines x 3 sets
Incline x 3 sets
Flyes x 4 sets
Precor vertical bench x 4 sets
Dips x 3 sets
Decline bench x 2 sets
Dead hangs x 2
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Lotta pushing today.

Dips
Arnold press
Incline dumbbell press
Upright rows
Single arm tri pushdowns
Single arm tri extensions

Still learning to temper my frustration with how slowly my neck is healing and how it’s affecting my lifting.
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You definitely have that stick-to-it-iveness you need to lift your lifetime, Bob. I hope it keeps improving for you.

My neck has been extra stiff the past few days, probably a combination of the weather and the intensity of my recent workouts. Still kinda sucks though.

Oh well, back day tomorrow. Time to start focusing...or sleeping. :-) :-)
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Short rest / high volume day.

Barbell rows x 10 sets
T-bar rows x 5 sets
Cable rows x 4 sets
Pulldowns x 4 sets (2 close grip, 2 super wide grip)
Rear delt flyes x 3 sets
Dead hangs x 2
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Shoulders and arms

Seated military press x 9 sets
Barbell shrugs x 7 sets
Rear delt fyles (again, lol) x 4 sets

Preacher curls x 6 sets
Cambered bar curls x 4 sets

Skullcrushers x 4 sets
Pushdowns x 3 sets

37 sets. I'm a moron. :-)
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Damn Tom!

Back day for me.

Wide grip pulldowns
Med grip seated rows
High single arm cable rows
ISO high rows
Shrugs
Facepulls
Low back extensions
A bit of cardio on the treadmill.
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Good work, Bob. :-) I am hoping you did not do 37 sets. :-)
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Nope. 3-4 sets per exercise.
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Hit the gym early to do some arms.

Single arm tri pushdowns
Single arm overhead extensions
Skull crushers
Spider curls
Cross body hammer curls
Ez bar curls
Cardio

Tom, what’s the reason for doing that many sets of one exercise vs the regular 3x12 sets? Just curious.
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At this point you can see I stick to pretty basic lifts. Strength gains are a thing of the past at my age, it's more about retaining all the strength and muscle I have. I don't plan out much of my workout, I kind of go with the flow and see how my body is responding that day, and if it's not, I change the intensity somehow...shorter rest, higher reps, increased sets, varied order....whatever seems to give me the best workout that day.

Maybe I'm just really getting healthy again after my 19 weeks down in 2018, maybe that's why my sets increased lately?

I know I didn't really answer the question. :-) I'm going kind of with Arnold's old "instinctive training principles"? Yeah, I'll go with that. :-)
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I can understand it. Thanks for the explanation. I figure I’ll hit that point soon too. I wish I’d started this at 19 and not 49.
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Wish I knew at 29 what I knew at 49 in the gym though, coulda save myself a lot of unnecessary damage.

Legs today

Squats x 6 sets
Hammie curls x 4 sets
Leg press x 4 sets
Extensions x 4 sets

PreCor bike … 95 minutes, 26.7 miles, 891 calories
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Leg day!

Squats
Bulgarian split squats
Hamstring curls
Hamstring extensions
Hip adductors
Hip abductors
Calf raises
Little bit of cardio.

Asshat on the treadmill next to me sweats all over it, then leaves.
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