Did 2 workouts....1 with trainer to continue strengthening my rotator cuff. The 2nd a little bodyweight work. V-squats...5 reps 45lbs 2 reps 65lbs Lat press....3×10 20lbs Seated cable row....3×10 40lbs Lat shouler press....3×8 20lbs Cable rope push down....3×20 20lbs Lat side raise....3×12 10lbs Bicep curls.....3×12 20lbs Calf raise....3×12 45lbs Booty Pyramid Glute Bridge....50 Curtsey lunge....40 Deadlifts....30 30lbs Backward lunge....20 Sumo squats.....10 Backward lunge....20 Deadlift....30 30lbs Curtsey lunge...40 Glute Bridge....50 Plank....2×30 seconds Side Plank....L 2×30 seconds R 2×30 seconds

I went to the gym for day 2, with a short but effective shoulder workout on the books. 45 mins max to complete. I was in the gym for 3 hours. In the middle of my first set a group of 4 young bucks, maybe sophmores/juniors in highschool head over to the bench right by me. I look them over, determine they are about 115lbs, arms the size of pencils, chests as flat as pancakes. They proceed to put 135lbs on the bar. I watch cautiously from the corner of my eye as i continue my set. The first boy lifts the bar and attempts to lower it, it speeds down and lands on his stomach just below his ribs. I can see it concave his stomach in. Arms spread out like chicken wings, feet flat on the floor, 0 arch in the back. I drop my weight and run over to one handly pull this bar off him and rerack it. The rest of my time i had 4 boys running through chest exercises, training them, guiding them, giving them proper instructions. By the end one fist bumps the other and says "finally, a good chest routine" and then asks if ill be there the same time tomorrow. Idk if i even got a proper lift. Between setting them up and guiding them i was trying to complete my own sets, having 5-10 mins rest between each set. I guess ill know tomorrow if my shoulders are sore. The boys were excited to come back, i told them good luck with that and have fun recovering from todays workout. I had them do: 4 sets of 15 on the flat bench barbell press. 4 sets of 15 reverse grip DB press. 4 sets of 15 incline flyes 4 sets of 15 Decline bench press. 4 sets of 15 low cable cross overs. All super low weight. After talking to them for 10 mins afterwards giving them solid gym life advice, follow up advice and answering their 200 questions, i grabbed out my push up stands and said now each of you give me as many push ups as you can. They are going to hate me tomorrow. But they will love me next year.

August 15, 2022 - Chest & Abs

Been some years since i been on here. Im back and going start tracking progress.. Started at 155lbs. Weighing 183lbs now.