I generally do roll before, stretch after - but rolling any time is good.
I love you, thank you 
You’re welcome! Hope it helps. (ART is good as well, if you can find someone).
I am back from Disney. I have to say that it was the most exhausting vacation I have ever been on. That said I did have fun
I finally got back to the gym today and I was trying out some different stuff.
Bench Press
1x10x45, 1x10x95, 1x10x115, 1x7x115, 1x6x115, 1x3x135
superset with HS Iso Row
1x12x45, 3x12x70, 1x12x80
Dumbbell Incline Press
2x12x20, 1x12x25, 1x12x30
superset with HS High Row
2x12x45, 1x12x700, 1x12x80
Cable Cross overs
3x15x15lb
superset with Peck Deck Flyes
1x15x70, 1x15x85
15 min sprints on Eplictical
Back Squat
1x10x45, 1x10x95, 1x10x115, 2x8x135, 1x7x155
SLDL
1x12x45, 3x12x95
superset w/ Leg Press
1x12x90, 3x12x180
Leg Extention
4x15x30, 1x11x40
superset w/ Lying Leg Curl
1x15x50, 3x15x60, 1x15x70
I am exhausted and going up and down stairs is challenging… now I must foam roll, damnit!
7 x 155 is good stuff. Did you go to Disney with young ones?
[quote]nlmain wrote:
7 x 155 is good stuff. Did you go to Disney with young ones?[/quote]
I did and it exhausting but so much fun, the kids were so happy, even if the adults feel like they need another vacation 
We must have walked 30 miles in those 4 days, I think I actually lost weight, lol.
I need to find some pics I can post. I stand out some much in th epictures b/c I am so white, lol.
nlmain, are you on Facebook?
Nice workout, are you jonesing for more facebook friends?
Yes, an increasing number on FB friends makes me feel superior
[quote]rondastarr wrote:
Yes, an increasing number on FB friends makes me feel superior :p[/quote]
well than we settled that. may you feel superior today 
I had such bad DOMS after my last leg work out that I just finally today can walk around normally. WHich obviously means I must do that again… but not till after next week, as I have to be able to walk around Boston next week
T Bar rows 1x10x45, 1x7x70, 3x10x55
superset with
HS Lat Pull Down 1x10x45, 1x8x55, 3x12x45
Cable Rows 3x12x60
superset with
Conventional Lat pull Down 4x12x60 1x10x70
Boston sounds like fun - anything special planned?
[quote]nlmain wrote:
Boston sounds like fun - anything special planned?[/quote]
Joe and his wife are coming to visit and Joe has never been to New England so we figured Boston was the best place There he can get a sence of history, have good seafood, and be around people to show them how southern he is We are just going to walk the Red Line until we fall down I guess Other then that my family has great plans to feed them, yay! carbs!
I’m so jealous!
sounds like a blast
Bench Press 1x12x45, 1x10x95, 1x8x115, 3x6x115, 1x6x95, 1x8x95
ss w/
HS Iso Row 1x12x45, 3x12x70
Incline DB Press 1x10x25, 2x8x25
ss w/
HS High Row 3x12x45
Cable Cross Over 1x15x10, 1x15x12, 2x15x15, drop sets 1x5x15,12,10,7.5
ss w/
Delt Peck Flys 1x15x55, 1x15x65, 1x15x75, 2x15x85
Nice benching, Ronda - sounds like that’s going well.
[quote]Cal Jones wrote:
Nice benching, Ronda - sounds like that’s going well. [/quote]
Thank you. Though it is hard to work to failure on bench… as that can really suck w/o a spotter… 
How was Boston?
How was Boston?
[quote]nlmain wrote:
How was Boston?[/quote]
Boston was good. Joe and his wife got here on a Thursday and we immediately went to a deli, as I don’t think AL has that kind of stuff. Then we went to my parent’s and they fed them as well. My mom commented the Joe was a good eater, lol. Friday we went to Boston. We walked the Freedom Trail, ate lunch at King Fish, went on the USS Constitution, and had dessert at Qunicy Market.
It was a long day and we all came home exhausted. Saturday Joe and Stacy made a wonderful breakfast and they we went to Mystic, CT. After that we went to Mohegan Sun and did some slot machine and ate dinner at Margaritaville. They seemed to have a good time and that made me happy. They went home on Sunday and that made me sad.
Joe has some pics up on his log if you want to see them.
It was a busy weekend but I was very happy to see my friends. I will get to see them again in a month as I am going to see them for a long weekend too.
As I read this over I realize that everything we did revolved around food, lol