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What are you training today? 2.0

Comeback Blast - Legs A (Quad Focused)

Fasted Weight: 201.7

Pushed really hard yesterday. Tweaked my left shoulder. And that’s my good one. 😳 I don’t think it’s serious but it is definitely very sore today. Glad it was leg day today and rest day tomorrow. Hopefully, it will be feeling good again by Thursday. Today was good. Tough day, but productive. Endurance is definitely coming up. Appetite is increasing. Everything seems to be going exactly as it should.

Seated Leg Curls
3x12x155

Leg Extensions
3x15x175

Hack Squats (AKA - Satan’s Spawn - 😆)
3x12x180

Leg Press
3x15x410

Raised Front Foot DB Split Squats
2x13x35

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x13x475

Abs: Ab Crunch Machine
4x15x295

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135bpm
 
Meetketchup said:
Legs

Single Leg Curls
Leg Ext
Hack Squats
HS SLDL
V-Squats
Adductors
Donkey Calves

Hobbling like a mofo 2 hours later.
Click to expand...
What, no MYO's, no FML 7s... pfft. When I was your age we walked up hill both ways to the gym JK!!!.... LOFL.
Its good to see you posting YOUR workouts coach. Lends to inspiration!
 
Today's workout started with a good yoga and mobility session then upperbody

Straight bar cable tricep pushdowns 70x14, 70x10 last rep 4sec negative

Chin Ups BW x7, x7, x7

DB lateral raises 30s x12, x10, 20s x19 last rep negative to failure

Upper pec pec deck 60x13, x13 last rep 4sec negative

Straight bar cable OH Tricep Ext 80x16 4sec negatives each rep

Incline bench seated DB curls 20s x14 last rep negative to failure

DC style stretching after all sets.

Ran 2-1/4mile sprints first was around 70% to warm up, took a breather then max effort on the second sprint.
 
Push day today. In the following order:
Incline hammer press, behind the back cable lateral raises, incline cable flys (one side @ a time because gym was crowded), machine shoulder press, hammer strength ab crunch, hanging leg raises, smith machine incline press (45 degree angle), machine pushdown (leaned forward to bias chest), one arm cable pushdowns.
Finished with 40ish minutes of incline treadmill. Gym was crowded as fuck, and on 50mg of TNE I was feeling like a mega asshole. 😂
Time to eat and sleep. Pull day tomorrow.
 
Rest Day

Had decent sleep last night. Just over 7 hours. Got up and went to the gym. Did some light stretching and mobility exercises. Especially on the shoulders. Left shoulder is feeling much better this morning. Thankful for that. Got on the treadmill and walked 3.25 miles. Got some good steps in. 8000 for the day so far but the day is still young. Should top well over 10k steps for the day. Plan is to take a nap or two and get some extra sleep and rest to get ready for Push day tomorrow. Will monitor how the sore shoulder is feeling and modify training on them if needed. Don’t want to get derailed early in this blast. Want to push hard, but will need to stay smart at the same time. The long haul is where it’s at.
 
Quads
Hammy
Traps
40 mins HIIT ropes,abs before work out..
Also I'll say it again bpc157 is the real deal.
Groin and knee feeling better since upping dose few days back..Although I'm still no going full throttle. No sprints,jumps or heavier lifting period!!
Also squats and any type leg presses are shelfed for a bit..
Last thing I need is to aggravate them again!!!
 
Pull day: Kelso shrugs, cable pullovers, t bar rows, standing calf raises, HS machine pulldown & HS machine rows (both one side @ a time), hanging leg lifts again, one arm cable curl from the lengthened position, did a few lighter fluff sets of shrugs and pullovers again. Did my 30 mins of cardio and called it a day.
 
Good morning!

Push Day

Getting a late start to posting this today. Workout was good this morning. Left shoulder was sore and a bit weaker than normal, it made adjustments with the weight a little and pushed through. This afternoon feels ok. So I think by next week it should be back to normal. Get past Pull day tomorrow and I anticipate it will go well. Beyond that, the shoulder will get good rest going into next week. The cycle is starting to saturate well and I can tell the body is adjusting. But feeling better every day.

This AM’s Fasted Weight: 203.5

Cable Lateral Raises
4x15x15

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x8x75

Hammer Strength ISO Lateral Flat Bench Press
(Plate Loaded)
3x12x70

Seated Cable Chest Fly’s
2x15x43

Reverse Cable Fly’s
3x19x17

Wide Grip Standing EZ Bar Upright Rows
2x12x70

Overhead Triceps Cable Extensions
3x14x55

30% Imcline EZ Bar French Press
2x14x50

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 137 bpm
 

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Pull Day

Things are going well. I’m starting to feel better and better every day as the cycle saturates more. Definitely feeling fuller and starting to notice visual changes as well. Weight is starting to trend up a little as expected. Great workout this morning. Left shoulder is feeling fine and the other one is barking at me a bit, but nothing too out of the ordinary.

Fasting weight: 203.7

Straight Arm Cable Pullover (Lat Prayers)
2x15x61.6

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x11x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x12x165

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x10x165

Wide Grip Lat Cable Pulldowns
2x12x148

Dumbbell Kelso Shrugs
3x15x50

Standing Dual Cable Bicep Curls
3x15x33

Standing EZ Bar Cable Curls
3x15x50

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 142 bpm
 
Forgot to post my leg day yesterday. Passed out quick after I got done.
Seated hammy curls, smith machine squats, HS ab crunch, abductor machine more seated hamstring curls, one leg horizontal leg press, then finished with stairmaster then went on to do my cardio.
Lately I started doing one quad focused leg day and one hammy and ass day in my PPL cycle. I’m happy with it so far. It’s better than trying to smash everything in one day. Time wise and regarding energy + focus. Trying to blow these legs up a little bit fam. Mid quad is growing just fine but vastus lateralis is being a little stubborn.
 
Pull-ups various grips
Dumbell squats work way up rack and back down
Nonstop
Pullup,sqaut,pullup,squat..
Killer cardio out of the deal too man..
 

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