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What are you training today? 2.0

Astro95

Astro95

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Welp, since king is no longer here and this thread was on their subforum I’m making this one in hopes of reviving it. I liked sharing my training and seeing what other members do and perhaps get some good ideas. It may just go into abyss since it’s not stickied, but oh well so here goes my training today. Leg day. Let’s get after it 😎

Warm up
Adductors/abductors (Don’t remember weights, started light worked up to the stack)

5 sets each

Barbell back squats hypertrophy day sets of 10.

95lbsx10
135lbsx10
225lbsx10
315lbsx10
225lbsx15 (back off)

Standing leg curl, (knee discomfort from squats took it slow)

50lbsx15
60lbsx15
70lbsx15
80lbsx15
100lbsx12

Sanding calf raises (Don’t remember weights, light)

2x15
1x12
1x10

Leg extensions.

65lbsx15
90lbsx15
110lbsx15
125lbsx15
140lbsx12

Seated leg curls.

90lbsx15
110lbsx15
130lbsx15
150lbsx12
170lbsx10

Lying machine squat, close stance.

100lbsx15
120lbsx15
140lbsx15
180lbsx15
200lbsx20 Drop setted
140lbsx15 Drop setted
100lbsx15
 
Shieeetttt today was shoulder with LITTLE bit of leg work.

SHOULDER (5sec hold/ slow neg)



Rear delt fly



Set1 10lb/14rep

Set2 10lb/11rep

7half rep

Set3 15lb/8rep

8 half rep

Set4 15lb/9rep

6 half rep

Set5 15lb/11rep

4half rep

Set6 15lb/9rep

9half rep



Lateral raise



Set1 15lb/11rep

4half rep

Set2 15lb/12rep

6half rep

Set3 15lb/11rep

9half rep

Set4 15lb/10rep

6half

Set5 15lb/11rep

7half

Set6 15lb/6rep

6half rep



Face pull



Set1 88lb/12rep

Set2 99lb/11rep

Set3 99lb/13rep

Set4 99lb/11rep



LEGS



Leg press



Set1 90lb/15rep

Set2 180lb/12rep

Set3 180lb/12rep

Set4 180lb/12rep



Single leg extension



Set1 55lb/12rep

Set2 55lb/11rep

Set3 55lb/13rep

Set4 55lb/13rep
 
Legs and some chest today
Extensions
1 x 20 x 90 warm up
1 x 15 x 110
1 x 15 x 130

Seated curls
1 x 20 x 55 setting machine size/warmup
1 x 15 x 90
1 x 15 x 110

Seated chest press
1 x 15 x 110
1 x 15 x 135
1 x 15 x 160

SQUATS Smith Rack
1 x 15 x 95 form set/warmup
1 x 15 x 115
1 x 15 x 135
1 x 15 x 185 body weight
1 x 10 x 205 SDROL TALKING TIME TO STOP!!!

Flat bench
1 x 10 x 135
1 x 10 x 155
1 x 10 x 185

Low row machine
1 x 15 x 120
1 x 15 x 140
1 x 10 x 150 Fail!

The squats are a new add/revisit for me, traditionally I don't do well with them but I'm committed to building some legs and that doesn't happen without squats!
 
Back and legs today.

nuetral bar pull up 5 set x10
Lat pulldowns 5 set x12
Barbel rows 3 set x8
Cable row 6 set x12
Shrugs 8 set x 20
Back cable flies 5 set x10
Lower.back.dip cable 5.set x10

Quad lifts cable 10 set x12-15
Hammy cable.5 set s x10- got a spasm
Calve raises 5 set x10

Tried to hit the heavy bag but shoulder bursitis acted up.
 
Tuesdays are rest days for me, but I’m bored and feeling well. Just chopped a bunch of firewood.

Going to do some forearm work for about 45 minutes, finish it off with a set in the shower.
 
Push B (shoulder focus)….everything to 0-1 RIR.
Top set 6-10, back off 10-15

Smith shoulder press
Cable lateral raise
Cable upright row
Hammer Strength decline press
Machine fly
Tricep push down with v bar
Smith JM Press
 
Chest and arms this morning. Planned to do chest and tri but started feeling it in my whole arm so just went all in with flat bench incline bench db Flys db incline db flat hammer curl skull smasher and dips. Feeling great

My last set of incline i went without a spot and went to failure, needless to say, the guy near me had to help me out lol. Little embarrassing i should have just asked to begin with.
 
Gameiseasy said:
Chest and arms this morning. Planned to do chest and tri but started feeling it in my whole arm so just went all in with flat bench incline bench db Flys db incline db flat hammer curl skull smasher and dips. Feeling great

My last set of incline i went without a spot and went to failure, needless to say, the guy near me had to help me out lol. Little embarrassing i should have just asked to begin with.
Click to expand...
Exactly the reasoRack. I do my heavy and fail shit on the Smith rack.
 
Doug 64 said:
Exactly the reasoRack. I do my heavy and fail shit on the Smith rack.
Click to expand...
Haha I usually have a spotter. It allows me.to after failure, have my spotter help me do an additional rep or 2. But ya, mistakes were made today lol

On top of that I'm feeling something to the left of my belly button, hope I didn't get ahernia. What a morning.
 
Gameiseasy said:
Haha I usually have a spotter. It allows me.to after failure, have my spotter help me do an additional rep or 2. But ya, mistakes were made today lol

On top of that I'm feeling something to the left of my belly button, hope I didn't get ahernia. What a morning.
Click to expand...
Honestly I'd kill for a spotter... I think I'm too intense for the majority of the people in my gym. I got people in their 70s and H.S. kids and no one ever offers!
I wonder if it's the thousand yard stare?
P.S. idk wtf went on with that first post... I really can spell! LOFL
 
Doug 64 said:
Honestly I'd kill for a spotter... I think I'm too intense for the majority of the people in my gym. I got people in their 70s and H.S. kids and no one ever offers!
I wonder if it's the thousand yard stare?
P.S. idk wtf went on with that first post... I really can spell! LOFL
Click to expand...
Lol. I go with 2 guys who I work with. And the gyms a small gym next to PF, so the more serious people go to this local gym while PF is crowded af. I also know 2 other guys who go there from past business dealings and we get along well. But most people will spot you here, its pretty cool feeling here. Nobody wants to help u at mf its literally toxic af and every1 is small fat or old. And they all think they hot aince they in the gym, but they spend more time trying to pose for a picture for social than actually training. I hate the people at my pf lol.
 
Gameiseasy said:
Damn bro you really killing it. I gotta get my cardio up for sure.
Click to expand...
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Second chest/rear delts day, and arms.

Also, I had to cut leg workout very short yesterday so I’ll probably try to get at least some of that in. But I did absolutely smash RDLs at 285x15 slow AF. Felt strong but Jesus, that lower back pump 🥵
 
JackedCarpenter33 said:
This shit well give you a massive boost brother

stores.gymntonic.com

GW- CAR aka Liquid GW-501516 aka Cardarine ( HIGH QUALITY)

gymntonic supplement store, protein, amino acids, prohormones, anabolics, preworkouts, intraworkouts, supplements, vitamins
stores.gymntonic.com stores.gymntonic.com

stores.gymntonic.com

Cardamax by GENETIXX ( GW-ULTRA ) - Cardarine (GW-501516) + Super Cardarine (GW-0742) Combo

gymntonic supplement store, protein, amino acids, prohormones, anabolics, preworkouts, intraworkouts, supplements, vitamins
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Click to expand...
Whst does that GW cardarine do exactly? It makes you burn fat instead of lipids? Is it alright to stack with test / sema? I dont have alot of time to check it out right now, but I don't see any studies on it, you taking it and like it?
 

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