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What are you training today? 2.0

Ran and walked this morning a mix for 3.5miles

Hit arms and abs with makeshift weights and BW exercises. I got a good pump and tried to make each muscle group get at least close to failure.
 
Hitting legs here shortly...trying for 8 plates today on presses. Nothing compared to all you beasts but gotta keep pushing.
 
Lat Pulldown Upper Back Focus
HS CS Rhomboid Row
HS DIY Plate Row
Single Arm Cable Pulldown
HS High Row
Standing Cable Curls
One Arm DB Preacher Curls
Single arm dual cable hammer curls
Ab Rope Crunch
Lower Abs
 
Fierce Leg day:

Dumbbell flat bench
Smith incline press
Pec deck
Weighted dips
Pushups diamond
Some cable presses
😂😂😂😂😂😂
 
Been walking and running everyday just nothing worth writing about, it's enough to keep me sane.....ish.

Today a buddy took me to the gym with him.
Jogged .85mile in 11:30min to warm up then hit a mix of

Chin Ups
Dips
Cable tricep pushdowns
Bent over cable rope OH Tricep Ext
Kneeling BB Ab Rollouts

DC style stretching after most sets
 
Back Upper Focus

HS Single Arm Pulldown
HS Chest Supported Rhomboid Row
HS Chest Supported Single Arm Row
HS Low Row
Low Inc DB Curls
Dual Cable Bicep Curls
Hammer Rope Curls
Abs
 
DELTS/TRAPS:
5 sets kettlebell upright rows
5 sets one arm kettlebell shrugs
6 sets bent over dumbbells lateral raises
6 sets side lateral dumbbell raises
12 sets dumbbell shrugs
4 GIANT sets front dumbbell raises, side dumbbell lateral raises, bent dumbbell lateral raises, dumbbell shrugs.

* All exercises involved supersets or giant sets *
 
Stayed moving all day then hit a small workout in the evening

Tricep focused Dips
Lateral raises
Upright Rows
Self assisted OH Push Ups

Got a pump, DC stretching afterwards
 
Pull Day 1:


1. Pull Downs (2 warm up sets, then 3 working sets 8-10, drop set last set)


2. Bent over rows (2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 reps)


3. Slight Incline seated dumbbell curls (4 working sets 10-12 reps)


4. Pull Ups (3 sets to failure)


5. EZ bar curls (2 sets 8-10 reps then 2 sets of 40 seconds sets)
 
Seated DB press
Lat raises
Seal row
Single arm dB row
Hammer curl
Inclined bicep curl
21's
Concentration curl
 
BACK:

  • 5 sets one arm barbell rows
  • 4 sets one arm dumbbell rows
  • 4 GIANT SETS: seated band rows, seated band pull downs, standing band rows, one arm dumbbell rows.
  • 4 GIANT SETS: standing one arm band rows reverse grip, standing one arm band rows overhand grip, standing one arm band rows hammer grip, one arm dumbbell rows.

 
JJB1 said:
BACK:

  • 5 sets one arm barbell rows
  • 4 sets one arm dumbbell rows
  • 4 GIANT SETS: seated band rows, seated band pull downs, standing band rows, one arm dumbbell rows.
  • 4 GIANT SETS: standing one arm band rows reverse grip, standing one arm band rows overhand grip, standing one arm band rows hammer grip, one arm dumbbell rows.
Click to expand...
Wondering your thoughts on the Giant sets. Trying to drive as much blood as possible?
 
Meetketchup said:
Wondering your thoughts on the Giant sets. Trying to drive as much blood as possible?
Click to expand...
Love giant sets... A lot of people thing that muscles are built under heavy weights only, for the most part it is true.
Theres also a thing called stretching that thick tough facia that encapulates the muscle. People think it all heavy ass weight, but not always.
Thus the way I train , to most is stupid.......But my feeder sets are there to fill the muscle as full as blood as possible, so when I do my working set... I get the added bennie of a huge stretch because of the massive pumps.
 
Bolan said:
Love giant sets... A lot of people thing that muscles are built under heavy weights only, for the most part it is true.
Theres also a thing called stretching that thick tough facia that encapulates the muscle. People think it all heavy ass weight, but not always.
Thus the way I train , to most is stupid.......But my feeder sets are there to fill the muscle as full as blood as possible, so when I do my working set... I get the added bennie of a huge stretch because of the massive pumps.
Click to expand...
Agree completely, but there is a threshold of weight/reps that is more and less efficient. I was curious because he's using bands and wondering the intensity of it and if there is a stimulus being hit or if it's strictly just extra pump work.
 
Bolan said:
Love giant sets... A lot of people thing that muscles are built under heavy weights only, for the most part it is true.
Theres also a thing called stretching that thick tough facia that encapulates the muscle. People think it all heavy ass weight, but not always.
Thus the way I train , to most is stupid.......But my feeder sets are there to fill the muscle as full as blood as possible, so when I do my working set... I get the added bennie of a huge stretch because of the massive pumps.
Click to expand...
I love this training method, get a maximal pump and I go into DoggCrap style deep stretches. The effect is painful and feels skin splitting but hurts so good.
 
Meetketchup said:
Wondering your thoughts on the Giant sets. Trying to drive as much blood as possible?
Click to expand...
I’m very limited in what I can do because I train at home and don’t have much equipment, just a couple adjustable dumbbells, a barbell to attach both to, and bands. I can’t lift heavy enough to wipe myself out after a set so I try to bomb the muscle with giant sets hitting several angles and a ton of reps for maximum pump. Training for me is as much for mental benefits as it is to build muscle so I get in the zone and just keep going. I did back for 2 hours yesterday. I rest a good amount after each giant set. Then I do a good 50 reps or so for each giant set.
I love the way it feels!
Back when I had a more healthy body, I lifted very heavy in the 6-12 rep range adding weight to each set. I did straight sets back then. I was my biggest that way. As I got older and more injuries and health issues came up I could no longer lift heavy so I found supersets, giant sets, and drop sets as a great way to try to shock the muscles into growing.
 
Push A

Lateral Raises
Inc Presses
Flat Press
Flys
Rear Delt Flyes
OH EZ Bar Triceps Ext's (deep stretch and pause)
 
CHEST:
  • 8 sets flat dumbbell press
  • 9 sets inner chest dumbbell press hands together holding one dumbbell
  • 3 sets dumbbell pullovers
  • 4 sets flat dumbbell flies

 
Walked a few miles this early afternoon.

I got my training bands and stuff back so I can do isolation work again.
This evening's workout was triceps, shoulders, and lats

Band lat pulldowns
Chest supported low Rows with bricks in a milk crate for weight
Single arm Cross body low Rows
Lateral raises
Band tricep pushdowns
Band OH tricep ext
Band OH Presses
 
This evening's workout started with a quick yoga and mobility session, then arms and cardio

Band Bicep curls
Band OH tricep ext
Tested my mile time- 6:50(I can improve this, though this surprised me)
 
Hamstring Dominant Legs and Extra Delt Work

Delt Laterals
Seated Leg Curls
DB SLDL's
Single Leg Hip Press (deep focusing on glutes and Hammy's)
Belt Squats
Adductors
St Calves Raises
 
Did some pre cycle legs as I was lazy the last week. Still trying to get a grip on my new work schedule which is nights... which suck the life out of me.
All bloods are done and in really good ranges so I'm thinking I'll start the cycle tomorrow or Saturday. I'll post in Sponsored and Unsponsored. I also broke out the notebook today so I have numbers to compare with.
More to follow when I'm up and running.

Today:

Abduction

1 x 15 x 90
1 x 15 x 120
1 x 15 x 130
1 x 15 x 140... fail

Extensions

1 x 15 x 90
1 x 15 x 100
3 x 15 x 110
1 x 30 x 80 Drop to failure!

Hack squats

1 x 15 x 270
1 x 10 x 320
1 x 5 x 320...FAIL!

PLLP TOE RAISES

1 x 25 x 90 toes out
1 x 25 x 90 toe in
1 x 30 x 90 neutral
1 x 30 x 90 regular leg with toe push at the top.

Brought with and drank a weight gain shake with lecithin and added EAAs as I went along. I used to do this long ago with great results. I'm a FIRM believer in getting food down within 20 minutes of exercise for the best growth.
I find that doing it this way keeps the bloat down and raises the metabolism of the good shit in the shake...IMHO.
SEE PIC BELOW.
 

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