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What are you training today? 2.0

PULL Day

Solid day at the gym. Increased weights and/or reps some more. Felt strong. Really enjoying the process right now. Let’s go!

Weight this morning: 206.0

Straight Arm Cable Pullover (Lat Prayers)
2x13x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x11x170

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x12x165

Wide Grip Lat Cable Pulldowns
2x10x165

Dumbbell Kelso Shrugs
3x13x55

Standing Dual Cable Bicep Curls
3x13x37

Standing EZ Bar Cable Curls
3x12x60

Abs: Cable Crunches
3x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Leg B Day (Hamstring Focused)

Today was the best day I’ve had in a while. Body is feeling strong and everything was just hitting on all cylinders it felt like. Leg Day is always taxing, but SO much better when you’re feeling the energy and endurance from getting saturated on cycle.

Check-In with coach went well. Everything is tracking as desired and we’re dropping cardio to 25 minutes post workout on all training days. Macros will stay the same for now while we see how I respond to the decreased cardio and what the weight does.

This week we will do back-off set to failure on all back and chest exercises. Going to hit it hard this week. This should be fun. 🤩

Weight: 205.7

Seated Leg Curls
3x15x155

Leg Extensions
3x12x185

Raised Front Foot DB Split Squats
4x15x30

Leg Press (Foot Placement High and Wide)
3x17x255

Reverse Lunges
3x15x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Calf Press Machine
3x12x135

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 
Band Tricep pushdowns
35s DB Rows
Band and DB lateral raises
Toes to bar
Chin ups
Kneeling DB(35s) OH Press
DB(35s) curls
Band crunches
Lying ab twists

DC style stretching after most sets
 
40 mins traps
Farmers in there drop sets.
Forearms were burning up.
So threw them in next for 35 mins..
Feel forearms are really a neglected part of training,always hit indirectly.
But strong forearms,grip help to increase my endurance and weight when trying other parts..
Speaking for myself of course..
 
Pull day. Reverse out week 4.

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

Rest/Pause intensifier for all back movements

30 min cardio
 
Upper Day

Fasting Weight: 206.5

Workout was banging today. Feeling good!

Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!! 😁😁😁


Machine Lateral Raises
3x15x100

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure

Seated Machine Overhead Shoulder Press
3x11x90

Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure

Preacher Curls
4x14x65

Close Grip Smith Machine Bench Press
4x12x105

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
 
Legs A (Quad Focused)

Fasted Weight: 206.4

Solid leg day. No complaints.

Seated Leg Curls
3x12x160

Leg Extensions
3x13x185

Hack Squats
3x15x180

Leg Press (lower, narrower foot placement)
3x12x425

Raised Front Foot DB Split Squats
2x12x40

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x13x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 
Legs A (quad focused). Reverse out week 4

Abductors
Seated leg curls
Leg extensions
Angled machine leg press
More leg extesnions
Standing calf raise machine

Currently taking a methylprednisolone pack since my back is fucked up. Best it’s felt in years and was able to push harder than usual without pain. Sadly the pack is almost done and I’m sure the pain comes right back but taking full advantage this week!!
 
Band Tricep Pushdowns
Band Lateral Raises
Band Low Rows
Feet Elevated Deficit Push Ups
Band OH tricep ext
Standing DB curls

DC style stretching after all sets
 
Rest Day

Fasting Weight: 206.7

3.5 mile walk. 8K steps so far today. Good way to start the day.
 

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