Well done sir.
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Starting new work out. PI prep Iāll call it. Avoiding machines but I do have an overhead pulley there.
Chest/back, Arms, Shoulders/legs
Today
Bench - 135wu, 185 x 12, 225 x 8 x 3
Incline db bench - 40 x 15, 50 x 12, 65 x 10
flyes - 30 x 12, 35 x 10, 40 x 8
Bend row - 135wu, 185 x 10 x 3
close grip pull downs - 90 x 15, 120 x 12, 150 x 10
stiff leg DL- 135wu, 185 x 15, 225 x 12, 275 x 10
Gotta get the beach body ready.
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Sorry for being late but congrats on the new shotput and discus records! Heck of an accomplishment. Best of luck getting the beach body ready! 
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Usual great work in here for a 42 year old.
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Funny how Charles Atlasā body doesnāt look that jacked anymore. Iāve got lots of bad ass nephews. And the nephews are afraid of my neices. Never had a problem there. The whole neighborhood just calls me Uncle and Iāve never had a problem there.
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Press from rack - bar x wu, 95 x 10, 115 x 8, 135 x 7, 155 x 5
Lat raises - 20 x 15, 25 x 12, 30 x 10, 35 x 8
rear delt raises - 20 x 15, 25 x 12, 30 x 10, 35 x 8
upright row - 65 x 12, 75 x 10, 95 x 8, 105 x 6
Zerchers from a rack - 135 x wu, 185, 205, 215 x 5 (Been a very long time for these)
Calve raises with 45# dbs and a board- 3 x max
A work in progress. May see if I can do some crossarm front squats with out strangling myself.
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I was totally kidding around. Besides your obvious physical prowess, I am certain that you are as affable as can be in real life.
Heck, Iād be calling you Uncleā¦
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Not long enough for me. Good for you for getting those done. 
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Very wide grip straight bar curls - 45 x 12, 55 x 10, 65 x 8
Over head Tri ext - 80 x 15, 100 x 12, 110 x 10
ez curl bar - 70 x 12, 80 x 10, 90 x 8
Close grip bench - 135 x 12, 185 x 10, 205 x 8
hammer curls - 35 x 12, 45 x 10, 50 x 8
Reverse curls (EZ Bar) - 70 x 15, 12, 12
wrist curls using the overhaead pulley - 50 x max x 3 each
Straight bar curls were a very wide grip causes thatās the only way I can hold a straight bar. Been a long time since Iāve done so much bicep work. Got a great pump. Hot weather moving in. Going up to 100f/37.77c with heat index as high as 110f/ 43.33 over the next few days . Hittin the river. Heatās suppose to be followed by bad weather for the next week.
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I like these, especially good if you use less weight and dont rest at the bottom and pause at full contraction. Big burn.
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Careful Harryā¦Zerchers make you sexyā¦
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Never worked. Used to do them a lot for the Highland Game, specifically the Caber Toss. Never gave me sexy legs in a kilt.
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Early morning.
2000m swim, 2 mile run.
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Really strong CGBP.
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Finally cooling down here a bit. Upper 90s for next week. Not much chance for rain though.
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I canāt decide if the heat or the humidity is worse here.
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Dojang - 45 min kata, 30 min sticks and knives, 15 min heavy bag
Soon as I got home the wife sent me over to our next store neighbor. 84 year old widower. His back deck had several boards rotted through. Why hire someone? Just have my wife get me to do it. Anyway, headed down to Loweās, picked up 6 5/4 x 6 x 10ā (he did pay for the lumber), came back, ripped out the old ones, screwed the new ones in during the beautiful 99f weather. Got done, āThank your wife for me!ā Got home, āDid you fix it? Good, take a shower.ā Guess I knocked a little bit of my karma debt.
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Bench - 135wu, 185 x 12, 225 x 8, 235 x 7, 225 x 8
Incline db bench - 40 x 15, 55 x 12, 65 x 10
flyes - 30 x 15, 35 x 12, 40 x 10
Bend row - 135wu, 185 x 10 x 3
straight arm pull downs - 70 x 15, 90 x 12, 110 x 10
Hypers - 3 x max w/35#
And actually did some ab work. Planks. Didnāt time them. Boring as hell.
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Planks are boring. They should come with a midget whoās job is to jump up and down on your back as you perform them.
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