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What are you training today? 2.0

nice to see this thread getting a reboot! king being gone sucks but the grind doesnt stop. that is a ton of volume for a leg day man - doing 315 for 10 then a back off set of 15 is brutal, my lungs would’ve given out before my legs lol.

smart move taking it slow on the curls with the knee stuff too. better to drop the weight a bit and actually walk out of the gym than push it and be sidelined for a month. those drop sets at the end of the lying machine squats sound like pure torture though haha. definitely gonna steal that close stance idea for my next quad day.
 
Not my best performance today. By the time I got home last night couldn’t raise my left arm over my head. (I’m thinking I hit a nerve or something with my pin yesterday) Each one of the reps hurt like fuck, but I couldn’t just give up. I’m ignorant and probably should have just rested, but oo well.

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Cardio done (Heavily revised Insanity for abs and core)
Chest, shoulders and triceps with the wife this evening. (Still fine tuning our workouts, but appreciate seeing what y'all are doing and trying things out!) (y)
 
Shoulder plus arm supersets

Smith machine incline 3 x 10-12
Rear delt flies 3 x 15
Hammer strength lateral raises 3 x 12
Cable upright rows 3 x 8
Face pulls 2 x 15

Tricep press down
Superset with
One arm preacher curls machine

Panatta plate loaded dip machine
Superset with
Standing cable curls

lying leg lifts 4 sets of 15
 
Pull Day - Upper Back Focused

Chest supported T Bar Row - Wide grip, arms flared 90*
T Bar Row Medium Grip - Arms Flared 45*
Single Arm Iliac Lat Pull Down - Pull to hip, keep forearm inline with cable
Wide Grip Lat Pull Down - Vertical Body, focusing on frontal plane & driving elbows to hips
Rear Delt Cable Cross
SA Baysian Cable Curls
EZ Curl Cable Curls
Seated Side Lateral Raises -- Tossed these in to hit shoulders a 3rd day
 
Hit up a planet fitness with plate loaded machines. Place had everything.

Push A

Lying Flat Plate Press
Incline Plate Press
OH Plate Press
Pec Deck
Cable Lateral Raises
EZ Bar Upright Rows
OH Triceps Ext
VBar Pushdowns\Abs

Cardio
 
Side lateral raise
Incline bench-smith
Db shoulder press
Machine chest flys
Cross body tricep ext
SA overhead tricep


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Chest and some arms this nightshift. Felt frisky today with an empty gym and dragged a bench over for some cable pressing and man I forgot how much ass they can kick.
 
Pull C

Chest Supported T-Bars
Chest Supported Lat Row
HS Front Pulldowns
HS Low Row
High Row
Preachers
Inc DB Curls
Rope Hammers
Abs

Cardio
 

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