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What are you training today? 2.0

This evening's workout started with a good yoga and mobility session then arms and delts

Straight bar cable tricep pushdowns
Straight bar cable curls
DB lateral raises
Rope cable OH Tricep Ext

DC style stretching after all sets.
 
Quad focus
Prone leg curl 4 sets
Hack Squat 2 sets
Sissy leg press 4 sets
Adductors 2 sets
Leg extension 3 sets
Calves

Everyday I do 10 sets of vacuums with 10 sets of ab contractions for as long as possible
 
Legs.
Hack squat x4
Reverse hack squat x4. That totally fucked my Hammys
Leg press x4
Leg curls
Calf’s
Treadmill


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Short workout but a real good pump!
  • 5 sets one arm dumbbell rows
  • 6 sets side lateral dumbbell raises
 
Switched to a three lifting day per week schedule, today was zone 2 cardio 45 mins.


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This evening's workout started with a good yoga and mobility session then arms, shoulders, and light back

Rope cable tricep pushdowns
Cable lateral raises
BW Chin Ups explosive reps only
Incline bench seated DB curls
DB OH Tricep ext
DB lateral raises

DC style stretching after most sets. Took progress pics post workout for the first time in months, i will upload them later.
 
20 min treadmill.
Started with squats. By set 3 my hammys were tight as fuck so leg day turned into a wonder and use unused machines as it was busier than normal with the holiday.

Leg curls x3
Preacher curls x3
Calf raises x3
Incline bench
135x10
185x7
225 x 9
225x9
225x8

Abs


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This evening's workout started with a good yoga and mobility session then arms, abs, back, shoulders, chest

Hanging Toes To Bar
Sandbag loads
Straight bar cable tricep pushdowns
Crunches
Incline DB chest Press
DB lateral raises
Incline bench seated DB curls
Tbar Rows
Straight bar cable tricep OH ext
Frame Deadlifts and Shrugs

DC style stretching after most sets.
 
This afternoon workout started with a good yoga and mobility session then hit legs

Weighted sled drags
Leg Press

DC style stretching after final sets
 
Incline bench
135x10
185x10
225x9
225x10
225x9
135x10
135x10

Then messed around with Bis and Tris
Cardio 20 min warmup 20 min cool down.


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Today's workout started with a good yoga and mobility session then shoulders, back, arms, abs

Triset of Kneeling Ab wheel Rollouts, plank /ab bridge, standing cable crunches

Band assisted Chin ups
Log Press
Straight bar cable tricep pushdowns
DB lateral raises
Upright Rows
BB curls
Straight bar cable OH Tricep Ext

DC style stretching after most sets
 
The past weeks milage
 

Attachments

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This evening's workout was a quick mobility session then legs

Leg Press

In and out tonight
 
Chest.
Flat bench
135x10
185x10
225x10
275x3
295x1
315x3
315x3
225x8
135x10

Incline bench
135x10
185 x10
185x10
135x10
135x10


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Astro95 said:
I just started this per coach. Not 10 sets however anyways what’s your results? Tighter waist? Part of John Jewetts x frame program as well when I was doing that.
Click to expand...
That's where I got it from. He's one of the most intelligent guys in bodybuilding.
The biggest thing I've noticed is a lot less back pain. At 40 it's done wonders.
 
Another fast workout this evening
Arms and delts

Rope cable tricep pushdowns
DB lateral raises
Straight bar cable curls

DC style stretching after all sets.
 
Back and shoulders. No one was at the gym today. I’m sure that’ll change soon.


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Milage from the past week
 

Attachments

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Legs

Hack squat
Reverse hack squat
Leg press
Calf raises
Leg extension
Leg curls


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This evening's workout started with a good yoga and mobility session, then back, biceps, and delts

Deadlifts conventional and sumo working up to 405 for a single
Chin Ups +25lbs
Chest supported Tbar Rows
Incline bench seated DB curls
DB lateral raises

DC style stretching after final sets
 
This afternoon's workout started with a upper body focused mobility and yoga session then shoulders, triceps, abs, and chest.

Log Press working up to 155lbs x3
Straight bar cable tricep pushdowns
Ab wheel Rollouts
DB lateral raises
Cable chest fly to Press
DB OH Tricep ext
Shrugs

DC style stretching after most sets.
 
Lots of chest today.
Started out flat bench
Bar warmup
135x10
185x10
225x10
275x4
295x1
315x1
330x1
340x1
225x5
135x10

Incline
Bar
135x10
155x10
175x10
185x10
205x10
205x10
185x10
135x10

Chest flys after


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