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What are you training today? 2.0

Busy day so quick chest day

Barx10
135x10
185x10
225x10
275x5
315x4
315x4
225x10
225x10
135x10

ISO lateral chest press
1plate a side x10
2 a side x10
3 a side x10


Sent from my iPhone using Tapatalk
 
Currently have a bleeding throat from strep so I'm not training anything other than my 🍆 on the wife after kids go to bed.

I haven't felt this awful in 10 fckin years
 
This evening's workout was a fast workout hit legs

Just BB Back Squats working io to 275 3x1 then 225x8

Legs are already pretty sore then walked 3mile with a 25lb pack.
 
This evening's workout was a fast workout hit legs

Just BB Back Squats working up to 275 3x1 then 225x8

Legs are already pretty sore then walked 3mile with a 25lb pack.
 
This evening's workout was a fast workout hit legs

Just BB Back Squats working io to 275 3x1 then 225x8

Legs are already pretty sore then walked 3mile with a 25lb pack.
 
This evening's workout was a fast workout hit legs

Just BB Back Squats working io to 275 3x1 then 225x8

Legs are already pretty sore then walked 3mile with a 25lb pack.
 
This evening's workout was a fast workout hit legs

Just BB Back Squats working io to 275 3x1 then 225x8

Legs are already pretty sore then walked 3mile with a 25lb pack.
 
Suppose to be a rest day. But was bored So 30min on the treadmill then biceps. Curls. Hammer curls. Straight bar curls. Ended with some tricep pull downs.


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

Frame carry 190lbs ea hand 50ft x4 around 9sec per sprint

Tbar Rows
Rope cable tricep pushdowns
DB lateral raises
Ab wheel Rollouts standing to knees as fatigue hit
Chin Ups BW x10
Single DB OH Tricep ext
Shrugs
Incline bench DB curls

DC style stretching after final sets

I have video clips from training built up, may post them later.
 
Legs.
Squats
Hack squats
Reverse hack squats
Hamstring curls


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JohnMcc said:
https://www.veed.io/view/cdb3a84c-cfbd-4f14-8452-9151438c5be7?panel=share

Some training video, please let me know if the link works thank you.
Click to expand...

May work but don’t have the app. Is the app worth getting.?
0e7405a0e9666ad21e48ffed8e8b52ef.png



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Lying leg curl 1 warm up, 1x 12, 1x 10, 1 triple dropset, 1 back off
Hip abductor 3x 15-20
Leg extension 2x 8-12, 1 rest / pause set
Leg press 1 x 20, 1x 8-12, 1 dropset
Smith machine Romanian deadlift 3 sets pyramid style to heaviest weight
Hack squat 1 warmup , 1 set of 4(heavy), 1 dropset
Calf press machine 4x 12-20
Cable reverse curl superset Tricep extension 3 sets
 
NickH said:
May work but don’t have the app. Is the app worth getting.?
0e7405a0e9666ad21e48ffed8e8b52ef.png



Sent from my iPhone using Tapatalk
Click to expand...
I dont have the app either, just tried this a little free link generator to post training clips but it seems this one isn't going to do what I need it to do. Thanks for the feedback brother.
 
@JohnMcc Just look out for the spinal compression on that. If you aren't training for strength, there are some safer options to get your heart rate up with that HIIT style training.

Just a thought.
 
Meetketchup said:
@JohnMcc Just look out for the spinal compression on that. If you aren't training for strength, there are some safer options to get your heart rate up with that HIIT style training.

Just a thought.
Click to expand...
I've learned to keep all BB exercises and strongman lifts low rep and never to true failure. My joints are spared so much, I didn't train nearly as intelligently in my early 20s and was constantly beat to shit. Live and learn, I appreciate you bro.

I also am training specifically to do a strongman meet in the future.
 
18 Jan 2024 Sat
DEADLIFT DAY

DL vs. 34 kgs Chains Old PR is 202.5x2 and today I got 200x1 very smoothly so I am stoked. I could have gone for a 2nd rep but I didn’t want to push the groin so I held back. Recovery is going well - it is all about baby steps towards progress.

Pre-Exhaustion Work @ 2 rounds:
• Dynamic Stretches and Mobility Work
• KB Twists 10x12
• Banded Unilateral Leg Curls No.3x50, No.3+2x50
• Hanging Gorilla Crunches BWx8

CNS Overload:
• DL vs. 34 kgs Chains vs. 2-Paused 70x2, 100x2, 120x2, 140x1, 170x1

Main Event:
• Deadlifts vs. 34 kgs Chains 200x1

Post-Exhaustion Work @ 3 rounds:
• Standing Banded Crunches No.4+4x25
• Hyperextensions BWx10
• Hyperextended Cable Rows 30x10
• High Pulley Narrow Grip Pulls 30x15, 40x15, 60x15
• Pull-ups BWx3

——-x——-

19 Jan 2025 Sun
PRESS + ARMS + LEGS

Pre-Exhaustion Chest & Arms for Press:
• Banded Flyes Standing No.3x20x3
• Cable Overhead Extensions 30x15x2, 35x15x2
• BB Curls 20x10x2, 25x10x2
• One Arm Cable Cross Chest Press 30x15x3

Main Event:
• Bench Press working up to 120x6 BADASS

Arms, Legs & Abs:
• Standing Cable Unilateral Leg Curls 30x20x3
• Banded Unilateral Leg Extensions No.4x40x3
• TRX Supine Glute Ham Raises BWx10x3
• Wall Sits BWx12sx3
• Cable Pushdowns 30x15x2, 35x15x2
• DB Hammer Curls 17.5x10x4
• Hanging Gorilla Crunches BWx6x3

Stretches:
• Quads, Hams, Calves, Chest & Arms

——-x——-

20 Jan 2025 Mon
DELTS + BACK + TRAPS

• Machine Side Delt Raises 30x15, 40x15, 50x15 Rest-Paused with Partials and Negatives extra
• Cable Rear Delt Flyes (lbs) 20x15, 30x15x2
• Lying DB Y Raises 2.5x12x3 with holds at the top
• One Arm Cable Side Delt Raises (lbs) 10x15, 20x15, Drop Set: 40x15, 30x5, 20x5, 10x5 with Negatives

• Hammer Wide Grip Lat Pulldowns 1 rep = 1.5 reps 30x12, 40x12, 50x10
• Chest Supported Machine Low Rows 30x12, 40x12, 50x12
• Pull-ups BWx3x3

• High Pulls 60x6x3
• Heavy Shrugs 60x10, 100x10, 150x6, 180x6

• Stretches: Back
 
Pull Day 1
  • Machine lat pull down
  • Single arm chest supported row
  • Standing lat push down
  • Preacher curls
  • Cable curls
  • Seated hammer curls

20 min stairmaster and 10 min treadmill
 
Chest and biceps

Flat db press 3x 10-12
Plate loaded flat press machine 3x 10-12
Incline machine press 3x 15-20
Standing cable fly 3x 20
Reverse cable curl 2 x 20-25
Machine preacher curl 3x 10-12
Standing bb curl 3x 15-20
Incline smith machine press 1 set of 8-10, 1 triple dropset
 
21 Jan 2025 Tue
CHEST + ARMS

Chest:
• Converging Machine Chest Press 30x12, 40x12, 50x12
• Standing Machine Flyes 30x12x3
• Standing Chest Press (kgs on each side) 15x12, 25x10, 40x10

Arms Super Sets @ 4, 3, 2 & 1 rounds:
• Cable Pushdowns (lbs) 60x15, 70x15, 80x15, 90x15
• Unilateral Machine Preacher Curls 15x15, 20x12, 25x10, 30x8
• Cable Overhead Extensions (lbs) 70x15, 80x15, 90x15
• Incline DB Hammer Curls 7.5x15, 10x15, 12.5x15
• Cable Pressdowns (lbs) 60x20, 70x20
• EZ Reverse Grip Curls 17.5x15x2
• Dips BWx8
• BB Curls 30x8

Stretches:
• Chest & Arms
 
Defiant19 said:
18 Jan 2024 Sat
DEADLIFT DAY

DL vs. 34 kgs Chains Old PR is 202.5x2 and today I got 200x1 very smoothly so I am stoked. I could have gone for a 2nd rep but I didn’t want to push the groin so I held back. Recovery is going well - it is all about baby steps towards progress.

Pre-Exhaustion Work @ 2 rounds:
• Dynamic Stretches and Mobility Work
• KB Twists 10x12
• Banded Unilateral Leg Curls No.3x50, No.3+2x50
• Hanging Gorilla Crunches BWx8

CNS Overload:
• DL vs. 34 kgs Chains vs. 2-Paused 70x2, 100x2, 120x2, 140x1, 170x1

Main Event:
• Deadlifts vs. 34 kgs Chains 200x1

Post-Exhaustion Work @ 3 rounds:
• Standing Banded Crunches No.4+4x25
• Hyperextensions BWx10
• Hyperextended Cable Rows 30x10
• High Pulley Narrow Grip Pulls 30x15, 40x15, 60x15
• Pull-ups BWx3

——-x——-

19 Jan 2025 Sun
PRESS + ARMS + LEGS

Pre-Exhaustion Chest & Arms for Press:
• Banded Flyes Standing No.3x20x3
• Cable Overhead Extensions 30x15x2, 35x15x2
• BB Curls 20x10x2, 25x10x2
• One Arm Cable Cross Chest Press 30x15x3

Main Event:
• Bench Press working up to 120x6 BADASS

Arms, Legs & Abs:
• Standing Cable Unilateral Leg Curls 30x20x3
• Banded Unilateral Leg Extensions No.4x40x3
• TRX Supine Glute Ham Raises BWx10x3
• Wall Sits BWx12sx3
• Cable Pushdowns 30x15x2, 35x15x2
• DB Hammer Curls 17.5x10x4
• Hanging Gorilla Crunches BWx6x3

Stretches:
• Quads, Hams, Calves, Chest & Arms

——-x——-

20 Jan 2025 Mon
DELTS + BACK + TRAPS

• Machine Side Delt Raises 30x15, 40x15, 50x15 Rest-Paused with Partials and Negatives extra
• Cable Rear Delt Flyes (lbs) 20x15, 30x15x2
• Lying DB Y Raises 2.5x12x3 with holds at the top
• One Arm Cable Side Delt Raises (lbs) 10x15, 20x15, Drop Set: 40x15, 30x5, 20x5, 10x5 with Negatives

• Hammer Wide Grip Lat Pulldowns 1 rep = 1.5 reps 30x12, 40x12, 50x10
• Chest Supported Machine Low Rows 30x12, 40x12, 50x12
• Pull-ups BWx3x3

• High Pulls 60x6x3
• Heavy Shrugs 60x10, 100x10, 150x6, 180x6

• Stretches: Back
Click to expand...
What’s the thinking on the pre exhaust, main event, exhaustion setup? A lot going on here.
 
Back and triceps

Pull-ups 3 x AMRAP
Lat pulldowns 3x 10-15
Machine Chest supported row 3x Failure
Smith machine deadlift 1x 10, 1x 3 (Heavy) , 1x 8 directly into:
Smith bent over row 2x 6-8

Rope extension 3x 20-15
Vbar pressdown 3x 12-15
Ez bar skull crusher 2x 8-12, 1 rest / pause set
 

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