Tom, did Huy take you for some poke like he said he would?
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Quick 15min on the elliptical

Overhead press
Arnold's
Dumbbell flys
Dumbbell front raises
Dumbbell rear Delt
Head harness

Rope pull down
Palm down cable tri
Neutral grip tri
Reverse grip tri
Cable push downs

Tuminellos complex to end just 2 sets
Overhead Squat
Swings (like kettlebell swings)
Bentover Row
Reverse Lunge and Twist
Diagonal Chops
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I take that as a no?

You're a horrible person :-)
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He did not, Greg, so I walked over to Jus Poke on Monday before heading to the beach. It was as good as I remembered it, and I couldn't believe how much yellow fin I got for the price. I'll be back there every time I hit SoCal from now on.
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Back day, another strong one until I finally gassed at the end.

T-bar rows x 7 sets
Barbell rows x 4 sets
Cable rows x 3 sets
Pulldowns x 2 sets (gassed)
Dead hangs
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Hour on the elliptical.

Deads
sumo's
romanian

shrugs

i'm dead.
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Sounds like for good reason, Greg. :-)

I hit wheels today, heavy on leg presses, did some hammie curls and some lunges. Got some Poke from the place near me that does it. It's not bad, it's just not Jus Poke. :-) Had some of the world's best Chinese later though, that made up for it. :-)

Tomorrow I'll mop up the rest of the parts with a shoulder and arm workout.
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Presses
Rear delt flyes
Barbell curls
Cambered bar curls
Skullcrushers
Pushdowns

And that's all I got to say about that.
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Heavy chest workout yesterday after crushing shoulders and tris on Saturday. Me so crazee. :-)
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Strong back workout today, did some supersets to start and really ramped up the intensity.

Barbell rows - Neutral grip T-bar rows x 6 sets
Overhand grip T bar rows - Neutral T-bar rows x 3 sets
One arm dumbbell rows x 4 sets
Cable rows x 5 sets
Wide grip pullups x 1 set
Dead hangs x 1 set
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Elliptical and some chest tonight.

Middle back is messing with me.
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Shoulders today after a late game last night.

Had limited strength and almost no endurance on military presses, thought the whole workout was probably gonna suck. Turned it around though and really tore it up on rear delts and shrugs, so I'm a relatively happy camper.

Hope the middle back is better today, Greg. :-)
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Was out of town since Thursday. Tweaked my lower back Sunday so been foam rolling my back at for an hour or two last few days.

Back is still a bit tight. Hit presses moderately today.

Hammer strength incline 4x10+
Incline bb press 3x10+
Seated Arnold db 4x+
Neutral seated presses 4x+

Hit some triceps to finish it off.

Back to foam rolling.
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Nice work, Huy. :-)

I've had a little kink in my right lower back for a couple days, hasn't bothered me in the gym too much, but was excruciating to put on my skates Monday. Hoping it's just one of those kinks that only last a few days and works itself out.

Heading in for legs and arms shortly.
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Heavy on legs, volume on arms. Had some chicken breast with BBQ/Hot sauce. Now I'm gonna have a recovery smoke. :-)
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Back today, didn’t go heavy. Kept it about 70%

Bent over db rows
Lat pull downs - reverse grip pull downs
Seated machine row - pull ups

Zot curls
Bb curls - reverse bb curls
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I hope you guys don't mind me butting in and asking a question ot two. Thinking of joining a gym and hiring a personal trainer. Met with him tonight at the potential gym. Doing a trial run. Think it's worth it to start with a trainer? The monthly fee for him is the major stumbling block right now.
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No help from me Bob, hopefully the more experienced guys have some advice.

Eye dr for me last night.

Shoulder and bi work for me today.

Arnold's
Flys to above my head
Front raises
Bent over delts
Cable flys, low, mid, high.
Shrugs

Dumbbell curls
Hammers
Reverse
Curls transition to reverse
Seated bar curls,focused on slow up and slow down.

Did a foam roller on my back last night, holy crap that hurt!
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Keep up the good work, Greg! :-)

Bob, I would suggest a week or two with a trainer to give you an idea on split routines, equipment function, different ways to increase intensity, and a multitude of other things. I think it gives you a good base to work with. I personally believe that one should be able to motivate themselves once at the gym, so I would only recommend the personal training for a short period to learn and develop that base, and then train on your own. But everyone is different, and I'm for whatever get you (and keeps you) in the gym.
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