Good evening fit fam. Shoulders, traps and abs today on the Monday gym ticket. Supersets. Did: 4 sets of seated barbell Military Press (done on a Smith Machine), 4 sets of machine lateral raises, 4 sets of barbell shrugs, 4 sets of face pulls, 4 sets of monkey rows, 100 weighted bench crunches, 100 weighted cable crunches, 100 weighted side crunches, 100 lying leg raises and one 60 second dragon flag hold. Moderate but challenging weights on everything. Just enough for that last rep struggle. Hope that everyone had a great day. Here's to killing it the rest of the week! Have a great night! Bob

Good *** chest dag

Monday: 1. 20 rep lite bar Smith machine squat warmups 2. Rack barbell 4x12 squats. I squat 4 times a week, same weight each session, and take the weight up every Monday. Today and for next 3 sessions, bar and plates 225#. 3. Shoulders db side raises, 4x12 4. Shoulders standing Smith machine military presses 4x12 5. Biceps cable high pulley double curls 4x12 6. Biceps db hammer curls 4x12 7. Hamstrings standing raises, alternating 4x12

Good balance, stretch, and flexibility session this morning + a short hike after work.

Day 1 for rehabbing ✔️