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What are you training today? 2.0

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Late lift today, Arms and shoulders.

3x triceps push down
3x preacher curl
3x machine skull crusher
2x incline dumbbell curl
3x tricep rope extension
2x alternating dumbbell curl
2x seated dumbbell hammer curl
3x machine laterial raise
3x dumbbell lateral raise
3x rear delt flies
20mins stationary bike
 
Ain’t done a chest only lift in a long long long time, sometimes get so focused on progressing and the log book that I forget to have fun sometimes so today I did exactly that.

3x chest press machine
3x pec deck
2x cable press
3x incline cable fly
2x amrap push ups
30 mins stationary bike

Have a good day boys.
 
Chest an tris day,
3x sup flat bench heavy
4x Seated machine bench medium
4x pushdown tricept extension heavy
4x pec fly heavy
3x Reverse grip tricept pulldown medium
3x close grip tricept press medium
5x rotary torso(abs)light
 
Full Body Depletion 4 Sets of 12-15 Reps

Matrix Pulldown
Incline Press
DIY Row
Flys
Cable Lateral Raises
Bayesian Curls
Triceps Pushdowns
Leg Press
Donkey Calves
Ab Mach Crunches
Lower Leg Raises

30 min PM Cardio
 
Legs and some triceps.

3x leg extensions
1x single leg leg press
3x leg press
3x seated hamstring curl
2x standing hamflexor unilateral curl
2x adductor machine
3x tricep push down
2x machine skill crusher
2x seated calf press
25 mins stationary bike 223 calories

Have a good day boys!
 
I have been flogging the legs pretty hard and they are slow to recover sadly but there has been improvement even at my trt level and serious calorie deficit. I will be blasting again in a couple weeks so recovery will improve.😀
 
Back only, May is not the best month for me when it comes to work boss goes on vacation for 2 weeks so I’m running the show, so I’m just hitting what I can when I can, aiming for every 4-5 days per muscle group.

2x single arm plate loaded lat pull down
3x chest supported upper back row
2x lat pull down
2x barbell row
2x nautilus plate loaded pull over
2x seated cable row
25 mins elliptical.
 
Chest only, next couple weeks freestyling it, still tracking the lifts tho, new block starts when boss gets back from vacation.

3x pec deck
2x smith incline press
3x cable chest press
3x underhand flies
2x amrap push ups
20 mins elliptical

Have a good day boys!
 
Shoulders and arms.

Shoulders:

Face pulls at 70lbs
15,12,11

Dumbbell Lateral Raised with 25lb dumbbells
3x12

Seated Dumbell Shoulder Press with 50lb dumbbells
3x10

Arms:

Incline dumbell curls at 30lbs
3x10

Close grip bench press 225lbs
9,9,7

Hammer curls with 50lb dumbbells
3x12

Tricep extensions at 60lbs
3x12

https://imgur.com/a/RF12ZgG
 

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