Weight: 198.6
12:30pm
Getting back in the flow of things. 20 minutes of spinning followed by some light circuit-style upper body lifting. Aquatic resistance and hot tub soak to finish up.
Cable Rows: 80×20
DB Incline Bench: 30×20
BB Shrug: 45×20
Pulldowns: 80×20
DB Shrug: 45×20
10 minutes aquatherapy
10 minutes hottub
Total calories: -270
Total weight: 8000 pounds
Weight: 204.0
9:45am
Warmup: elliptical, 11m/-110 cals
Parallel Grip Chins: 6/5/4 (negatives)
Wide Grip Front Pulldowns: 80×12, 120×6, 110×6, 100×9
Close Grip Low Cable Row: 120×6, 110×8/8/6+2
Low Cable Curl: 50×12, 100×3, 80×8/6 (constant tension)
Wide Grip Barbell Curl: 45×10/10/10 (constant tension)
Dumbell Hammer Curl: 20×6/6/6 (negatives)
DB Twisty Curl: 10×8 (flush/isolate)
Spinning: 21min with 10min backwards pedalling
Stretch
Steam: 10min superhot
Total cals: -790
Destroyed back and bis, great mind-muscle connection, really felt the fibers strain/stretch/rip. Finished shower with 30sec supercold hand rinse
Weight: 201.4
noon
Didn’t eat enough yesterday, but got in a few naps and full night sleep for about 12 hours of rest/recovery. I bit lethargic heading into gym.
Warmup: elliptical, 10min, -110
45deg. Incline DB Press: 30×15/12,40×5/6/3
45deg. Incline DB Bent Arm Flye: 25×8/7/5, 10×10/10 (stretch)
Cybex Flye: 50×8, 70×7/6/5 (3 on seat, 1 on handles)
Close Grip Low Cable Row: 60×15, 120×8/8/8
Wide Grip Pulldown Front: 80×10, 100×8/6, 80×12
Hanging Leg Raise: 15/15/15
5kg Med Ball Twists: 15/15/15
Cooldown: 5 min. walk on track
5-10min steam
Total cals: -830
Good session, despite weakness – couldn’t lift arms after. heh 
Weight: 197.6
Back in the gym, first lifting since June
Warmup: elliptical -100
Decline Press: 90×10/10/10
SuperSet w/
Cable Row: 100×10/10/10
Hanging Leg Raises: 15/15
:30 cardio