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What are you training today? 2.0

Pullday

Panatta Pullover
Matrix lat pulldown
Panatta front dorsy bar (upper back)
Matrix seated unilateral row
Panatta super power row (rhomboids)
Panatta rotary cuff (rear delts)
Ez bar bicep curls
Ez bar pronated curls
Straight bar cable curls
 
Push. Reverse out week 3

Machine lateral raise
Plate loaded incline press
Machine flat press
Seated shoulder press
Machine seated fly
Seated dips
OH tricep extension

35 min cardio
 
Upper Day

Fasting Weight: 205.6

Great day on the gym. Able to push harder and it felt good. Shoulders are roasted pretty good. But I think they’re going to recover well.

Back off set to failure after the last working set of every chest and shoulder exercise.


Machine Lateral Raises
3x15x100
1x20x85

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
3x10x75
1x10x60

Seated DB Overhead Shoulder Press
3x13x40
1x27.5x15

Standing Cable Crossover Fly’s
2x12x57
1x12x50

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x9x82

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x10x235

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x110

Preacher Curls
4x12x65

Close Grip Smith Machine Bench Press
4x15x100

Abs: Cable Crunches
4x15x75

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135
 
Pull. Reverse out week 3.

Single arm lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Wide grip lat pulldown
Rear delt fly
Bayesian curls
Straight bar cable curls

30 min cardio

Progress made across the board today.
 
Legs A (Quad Focused)

Fasted Weight: 206.1

Another leg day in the books! It was a bit tough to get going for about the first 15 minutes. But got into it and finished out well. Feeling good. Today was great because as Coach discussed, I’m starting to get that endurance feeling like I feel I could squeeze out another rep or so. Bumped the weights and proceeded with plan.

Seated Leg Curls
3x14x155

Leg Extensions
3x15x180

Hack Squats (AKA - Satan’s Spawn - 😆)
3x14x180

Leg Press (lower, narrower foot placement)
3x11x425

Raised Front Foot DB Split Squats
2x15x35

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x12x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm
 
Home workouts from here on out using DBs(35s) various thickness training bands, and BW exercises.

Today was the first workout in weeks, just biceps, triceps, and shoulders.
 
Yesterday was legs. Working to increase volume towards 4x15 for most machines, many things still adjusting as it’s my first week in a big gym in years:
Hammer Strength Machine Work
  • Single Leg Press
    • 1 set x 15 reps x 90 lbs (per leg)
    • 2 sets x 15 reps x 135 lbs (per leg)
    • 1 set x 15 reps x 180 lbs (per leg)
  • Calf Raises
    • 1 set x 30 reps x 90 lbs
    • 2 sets x 30 reps x 135 lbs
    • 1 set x 15 reps x 180 lbs
Box Squats (Machine, Focused on Depth, slow and controlled)
  • 1 set x 10 reps x 90 lbs
  • 1 set x 8 reps x 180 lbs
  • 1 set x 12 reps x 90 lbs
  • 1 set x 10 reps x 90 lbs
Hip Abductors (first time in years, new gym)
  • Outside:
    • 1 set x 15 reps x 54 lbs
    • 3 sets x 15 reps x 48 lbs
  • Inside:
    • 4 sets x 15 reps x 48 lbs
Hamstring Leg Curls
(machine unlabeled; estimated)
  • 3 sets x 15 reps x ~100 lbs
 
Rest Day

Feeling great. Getting good sleep. Did some stretching and mobility work on shoulders and just overall. I’ll get my steps in today and be ready to hit PUSH day tomorrow. LFG!
 
Upper. Reverse out week 3.

Cable lateral raise
Close grip lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Machine incline press
Plate loaded flat press
Cable fly
French press
Preacher curl

30 min cardio
 
PUSH Day

Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!! 💪🔥💪🔥💪🔥

Fasted Weight: 205.7

Back off set to failure on all shoulder and chest exercises. 😁

Standing Cable Lateral Raises
4x11x25

Hammer Strength ISO Lateral Incline Chest Press
3x11x75

Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5

Standing Cable Chest Fly’s
2x13x57

Reverse Cable Fly’s
2x12x20

Standing WG EZ Bar Upright Rows
2x11x80

Overhead Triceps Cable Extensions
3x12x60

30% Incline EZ Bar French Press
2x12x65

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
 
30 mins assisted pull-ups various grips 30/40 sec walk between
Deals sumo/reg
Various cables for lats,middle back
Bank extensions
Neck
Farmers for distance
 

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