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What are you training today? 2.0

Chest-
incline DB press: 15-12
Flat machine press-: 15-12-8-8
DB Pullover: 15-15-15

Back
Cable pulldowns: 15-15-12-8-6-6
DB rows: 8-6-6-4

Bike-40 minutes
 
Legs again. Hammered my calves. I'll pay for that tomorrow. 😬

Jim Carrey Fitness GIF by clubbunker
 
Team no rest days here.
I have the weekend for myself so decided to hit the gym coz I'm up to no good being lazy in the house.

Biceps:
1.BB curl 15-12-12-10
2.Preacher DB curl 12-12-12
3.Hammer curls 3 sets each taken to failure

Triceps:
1.Close grip benchpress: 10-10-6-4
2.Rope pushdown: 10-8-8
3.Overhead extensions (Gotta get a grip on this. The bar flicks away diagonally when I lower it) - 15-15-15

Forearm-
Curls- not the machine. It just doesn't suit my wrist. I get better pump and burn doing them with barbell loaded behind my body. Bitch hurts af when I hit my 10th rep. 3X15
Forearm extension- Same. No machine. 3X15
Click to expand...

45 minutes of cardio on the bike.
 
Just got a delivery of Carbo Load and figured I'll give it whirl with some Legs and core stuff. Starting to like the box squats so they're on the To Do with probably some Deadlifts. Not gonna lie the DLs will be assisted. Gonna use the arms on the rack. I only recently added these 2 lifts back in and I'm still working form hence the Box Squats and assisted DLs. Probably throw some Cardio with treadmill. Check y'all back later.
 
Thechemicals said:
Forearms. I do 2 different lifts for it. One is my own signature lift that I will plug when im famous and have my own Olympian pdcast

Back
Pull ups nuetral bar
Lat pull downs
Cable rows
Back cable Fly
Shrugs
Farmer walk
Click to expand...
LOVE THE FARMERS! The rest of your workout is awesome as well... but really love the Farmers. I'm doing 50 - 70lb DBs 250 feet at a pop. Everything feels GREAT after that!
 
Push

2 working sets each (8-15 reps)

Inc Press
Flat Press
HS Fyles (low seat for upper pecs)
Low to High Cable Flyes
Dips
Mach Laterals
BB Upright Rows
Front Rope Cable Raises
Skulls
Overhead tricep Extensions
 
Thechemicals said:
Forearms. I do 2 different lifts for it. One is my own signature lift that I will plug when im famous and have my own Olympian pdcast

Back
Pull ups nuetral bar
Lat pull downs
Cable rows
Back cable Fly
Shrugs
Farmer walk
Click to expand...
I need to go the farmers walk holding plates with my fingers. I got Popeye forearms. Big knot no wrists. 😂
 
Astro95 said:
Luckily it went away after the warm ups
Click to expand...
And flushing your brains RAM out with decent porn after being traumatized. Wait, decent porn? Is there such a thing? 🤔 I know I know baaaaad OlePhart baaaad. 😔
 
Biceps today and some forarm

BICEP (3sec pause slow neg)



Incline supinated curl



Set1 15lb/12rep

Set2 15lb/12rep

Set3 25lb/8rep

Set4 25lb/8rep



Hammer curl



Set1 25lb/10rep

2half rep

Set2 25lb/9rep

2half rep

Set3 25lb/9rep

2half rep



Underhand rope curl



Set1 88lb/12rep

Set2 99lb/9rep

Set3 104lb/9rep

Set4 104lb/9rep



Ez bar curl



Set1 88lb/12rep

Set2 93lb/11rep

Set3 93lb/11rep



Single arm bicep curl cable



Set1 22lb/10rep

Set2 33lb/12rep

Set3 33lb/12rep



Forarm curl ez bar cable



Set1 99lb/fail

Set2 110lb/fail

Set3 110lb/fail

Set4 110lb/
 

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