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#5761 |
Admiral Douchebag
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Most excellent, Bob!
![]() ![]() Took yesterday off. Not today. Off to the gym.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5762 |
Admiral Douchebag
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ICS - Heavy day
30* inclines x 3 sets Inclines x 4 sets Vertical bench x 4 sets Declines x 3 sets Flyes x 3 sets Precor inclines 5 sets at 5 different angles Dead hangs
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5763 |
¯\_(ツ)_/¯
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No more free gym for me. So just been doing some basic complexes and squats at home. Bought a steel chain from orchard, before they went out of business, and using that for additional weight around my neck. Feels good to start back up little pain in back but screw it push on through.
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Be Excellent to Each Other - Bill & Ted |
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#5764 |
Admiral Douchebag
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I think we must have a picture with you and the chain around your neck, Greg.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5765 |
Admiral Douchebag
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Still waiting for that Houdini pic, Greg.
![]() Back day - fast and HEAVY. ![]() Barbell rows x 6 sets T-bar rows x 5 sets Cable rows x 3 sets High pulls x 4 sets Dumbbell rows x 3 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5766 |
Møøse bites can be nasty
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Ever wonder who all these guests are who are reading this thread?
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#5767 | |
Admiral Douchebag
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5769 |
Admiral Douchebag
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5770 |
Admiral Douchebag
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Quick shoulder workout today
Military press x 8 sets Barbell shrugs x 6 sets Rear delt flyes x 4 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5771 |
Admiral Douchebag
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Squats x 6 sets
Leg press x 4 sets Leg curls x 4 sets Cambered bar curls x 4 sets Olympic bar curls x 3 sets Preacher curls x 4 sets Skullcrushers x 4 sets Tri extensions x 4 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5772 |
Møøse bites can be nasty
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Nice work Tom!
Dips Icarian Press Incline dumbbell press Low cable flyes Seated flyes EZ bar curls Incline Zottman curls
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#5773 |
Møøse bites can be nasty
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Shoulders today
OHP, strict movement so lighter weight. Try and take the legs out of it. Arnolds Rear Delt Flyes Cable 21's for shoulders Face Pulls Saw the idea for the cable 21's (or tri set) online. Position cable low. First move, bent over at waist, cable going across body. Straight arm, lifting to the side to hit the rears. Next move, standing straight at a slight angle, cable behind back. Again straight arm, lift to isolate the mid delt. Last position, cable at side (and slightly behind) and facing forward. Lift to isolate front delt. Lit them up pretty good.
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#5774 |
Admiral Douchebag
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Nice lifts, Bob.
![]() I had a couple things to do this morning / early afternoon, so today was a day off. ICT tomorrow.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5775 |
Møøse bites can be nasty
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Legs this morning.
Leg Press Front squats hamstring curls hip adductors Calf raises Kept it simple, not super heavy.
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#5776 |
Admiral Douchebag
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Killer, Bob!
![]() ICT yesterday: Incline bench x 5 sets Decline bench x 4 sets Vertical bench x 4 sets Flyes x 4 sets Precor bench x 4 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5777 |
Admiral Douchebag
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Not a good day at the shithole gym.
Decided to prefatigued with cables today for back and go relatively light on rows after. Did 5 good heavy sets of cable rows. Put 200 on the pulldown stack and starting pulling rep 1 of set 1. Cable snapped about 18 inches up from the bar, I went flying back, bar hit me in the chest. The porter from the gym was right behind me and saw it happen. Took a few minutes, back felt only slightly tweaked, so I finished the workout with light T-bars and some other light rowing. Didn't make it any worse, but it's stiffening up now that I'm cooling down. Hopefully no big deal. Management at the gym didn't seem too concerned, but I had them do a report, just in case. And an employee as a witness. Gym has gone downhill in a big way the last few months.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5778 |
Møøse bites can be nasty
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Damn. That had to be quite a shock. Hopefully you didn’t hurt yourself.
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#5779 | |
Admiral Douchebag
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Yeah, it was a shock. I tossed the bar about 8 feet in disgust as I lay on my back on the floor. ![]() Crazy thing was, back workout wasn't bad afterwards. Lots of reps with the lighter weights.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#5780 |
Møøse bites can be nasty
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Got ya covered Tom. Good back day this morning with my trainer.
Trap bar deadlifts. New PR of 300lbs. Easy Peasy. Glad we didn’t go for more, feeling it in the knee. One arm rows, went heavy. Narrow grip pulldowns, heavy again Lat pullovers Tri pushdowns Tri kick backs Dead hangs, trying to stretch out the lats.
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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