Good evening fit fam. It was shoulders, traps and abs today for my Monday gym return. Supersets and one 4 station circuit. Didn't recognize my gym when I first walked in. The new owner made some major changes last week while I was gone. There are now giant metal contraptions in the main room. Olympic style rings, climbing ropes, bars of every height to hang on. Anyway, I did 4 sets of seated two arm DB shoulder press, 4 sets of Hammer Strength behind the neck leverage press, 4 sets of front alternating DB raises, 4 sets of DB shrugs (20 rep sets on those), 4 sets of seated face pulls, 100 weighted bench crunches, 100 weighted cable crunches, 100 weighted side crunches, 100 lying leg raises and one 45 second dragon flag hold. Happy numbers for today were: 135 lbs X 10 on the behind the neck press and 110 X 10 on the face pulls. Can't wait to see what the gym will bring in next! Hope that everyone had a great day. Have a great night! Bob

Evening snack -cashews

Always workin. No its not pretty. No smile, no makeup its just sweat, movement and passion for growth.

Note to self avoid the gym between 1 Jan and 28 Feb. pretty sure yall know why 😂

I don’t think these diagrams are accurate…but oh well. 🤷🏾‍♂️