• ✋Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!

What are you training today? 2.0

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

Yoke sled pushes 2x100ft 2x50ft stepping up weight each flight
Straight bar cable tricep pushdowns
DB lateral raises
Chin grip lat pulldowns
Viking Press
Single DB OH Tricep ext

DC style stretching after most sets
 
Incline bench
Bodyweight dips
Flat DB Flys
Single arm DB shoulder press
Cable side laterals
Skull crushers
Abs
Incline treadmill 12 minutes
 
What’s the thinking on the pre exhaust, main event, exhaustion setup? A lot going on here.
I need the pre-exhaust to feel ready for Deadlifts. The main event is ofcourse self explanatory... Post-Exhaustion is just to get the rep work and volume in for key muscle groups, etc.
 
22 Jan 2025 Wed
ABS + LOWER

Abs & Calves:
• Cable Palloff Press (lbs) 50x20x4
• KB Twists 10x12x4
• Parallel Bar Leg Raises BWx6x4
• Machine Calf Raises 30x40x4
• Machine Tibialis Toe Raises 20x30x4

Pre-Exhaustion Work:
• KB Swings 14x20x2
• Adductors Machine 5x15, 15x15 strength is coming back slowly
• Abductors Machine 40x15x2
• Walking Lunges BWx5x2 slow recovery of strength
• Seated Leg Curls 25x15x2
• Leg Extensions 25x15x2

Meat & Potatoes:
• Standing Leg Curls 10x15, 15x15, 20x15
• Leg Press Narrow Stance (kgs on each side) 20x20, 40x20 pausing each rep at the bottom

Stretches:
• Calves, Hams & Quads
 
23 Jan 2025 Thu
BACK + REAR DELTS + TRAPS

• Wide Grip Lat Pulldowns 1 rep = 1.5 reps: 30x12, 40x12, 50x12
• Narrow Grip Rounded Back Lat Pulldowns 30x12, 40x12, 50x12
• Seated Cable Rows 40x12, 50x12, 60x12

• Rear Delt Cable Flyes (lbs) 10x15, 20x15, 30x15
• Unilateral Angled Cable Shrugs (lbs) 80x12x3
• One Arm Chest Supported High Pulley Rows with Pause (lbs) 80x12, 100x10
• One Arm Chest Supported Low Pulley Rows (lbs) 60x12, 80x12

• Pull-ups BWx3 Finisher - every single one of my intercostal muscles in the back cramped by the end of the 2nd rep still I pulled for a 3rd before stopping. What a mad pump.

• Stretches: Back
 
Legs w/ a small amount of arms

lying leg curl 5 sets of 15-20, 10-12, 8-12, 1 dropset , 1 back off
Leg extension 4 sets of 8-12
Hip adductor 3 sets
Hip abductor 3 sets
Hack squat 2x 6-8, 1 dropset , 1 back off
Leg press 3 sets, 1 dropset
Calf press machine 4 sets

Tricep pressdown 3 sets
Incline db curl 3 sets
One arm Tricep extension superset one cable curl 2 sets

Stretching and cardio post
 
Chest
Flat bench or focus cause fuck it
Bar x10
135 x10
185x x10
225 x5
275 x3
315 x1
330x1
345x1
350x1.
Probably have another 10-15 lbs in the tank but 345 and 350 were new territory

Off to incline.
135x10
185x10
205x10
205x10

Off to coach hockey to get the cardio in
Been slow to try maxes working heavy up to it. Still haven’t hit failure but I’m probably close. Or close to fucking up my almost 42 year old body 185lbs


Sent from my iPhone using Tapatalk
 
24 Jan 2025 Fri

DELTS + ARMS


Delts:

• DB Side Delt Raises 5x15, 7.5x15, 10x15, 12.5x12, 15x12, 17.5x12

• Lying DB Y Raises 2.5x15x3


Arms Super Set @ 4 rounds:

• Cable Overhead Extensions (lbs) 70x15, 80x15, 90x15, 100x15

• DB Hammer Preacher Curls 5x15x2, 7.5x12, 10x8


Main Event:

• Viking Press (kgs on each side) 25x8


Stretches:

• Arms & Back
 
This evening's workout started with a good yoga and mobility session, then legs, back, chest, shoulders, triceps

Trap bar wagonwheel deadlifts worked triples up to singles of 445x1 465x1 485x1

Weighted chin ups BW+25 5x3

Cable upper pec flyes superset with dip machine seated dips
DB lateral raises
Single DB OH Tricep ext
Leg Press

DC style stretching after final sets
 
Get Shredded!
Chest/Biceps

Incline db press 4x 12, 6, 8-12, 15
Smith machine flat press 4x 10-15, 3-6, 1(Pr), 4-6, 10
Machine chest press (Mid) 3x 8-12
Pec deck 3x 8-12

Rope curl 2x 10-15
Preacher curl machine 3x 12
Ez bar curl 1 set of 10, 1 dropset
Alternating curls 2 sets

Abs
Decline sit up 2 sets
Roman chair leg raises 2 sets
Ab crunch machine 1 set, 1 dropset
 
25 Jan 2024 Sat
DEADLIFT DAY

Brutal session and smashing 210x1 for 2 sets on DL vs. 2” Deficit vs. 2-Pause coming back from this groin and lower ab issue is phenomenal. I’m very happy and the next achievement will be to resume pulling multiple reps on DL - it’s a mental confidence thing. I am grateful and privileged to even be in the game - something I must remember and voice every so often.

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 BWx6

CNS Overload:
• DL vs. Max Isometric Holds 20x2@10s, 70x2@10s, 100x2@8s, 120x2@5s, 150x2@3s, 180x2@3s

Main Event:
• Deadlifts vs. 2” Deficit vs. 2-Pause 210x1x2 BRUTAL

Post-Exhaustion Work @ 3 rounds:
• Banded Unilateral Leg Extensions No.4x40
• Cable Unilateral Standing Leg Curls 30x20
• Standing Banded Crunches No.4+4x25
• Banded Palloff Press No.3x20
• Hyperextensions BWx10
• Hyperextended Cable Rows 30x10
 
26 Jan 2025 Sun
ARMS + CHEST

Arms Super Sets @ 3 rounds:
• Cable Overhead Extensions 30x20, 35x20, 40x20
• BB Curls 20x15, 25x12, 30x10
• Cable Pushdowns 30x20, 35x20, 40x20
• DB Hammer Curls 17.5x10x3
• Unilateral Cable Pressdowns 30x15, 35x15, 40x15
• Reverse Grip BB Curls 20x10x3

Chest Pre-Exhaustion:
• Banded Flyes No.3x20x3
• One Arm Cable Chest Press 30x15x3

Main Event:
• Bench Press vs. 34 kgs Chains 100x4
• Incline DB Press 27.5x12

Stretches:
• Chest & Arms
 
This evening's workout started with a quick yoga and mobility session, then hit arms and delts

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

DC style stretching after all sets
 
This evening's workout started with a quick yoga and mobility session, then hit arms and delts

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

DC style stretching after all sets
Are you working up to a top set on these or is just pump work?
 
Push

Lateral raises
Incline chest
Flat chest
Shoulder press
Flys
Dips
OH tricep extensions

25 min cardio
 
27 Jan 2025 Mon
DELTS + LATS

Warm-ups/Pre-Exhaustion Work:
• Lying DB Y Raises 2.5x20x1
• Cable Facepulls with Shoulder Wiggles (lbs) 40x10x2

Delts:
• Reverse Pec Deck (lbs) 20x20, 30x20, 40x20
• Machine Side Delt Raises 30x15, 40x15, 50x15 Rest-Paused
• One Arm Cable Side Delt Raises (lbs) 20x15, 30x15, Drop Set: 50x12, 30x5, 20x5

Lats:
• Cable Bent Over Rope Rows for Lats (lbs) 60x15, 70x15, 90x15 with holds
• Hammer Grip Wide Lat Pulldowns 30x20, 40x20, 50x15
• Chest Supported Machine Low Rows 30x15, 50x12x2

Stretches:
• Back
 
Pull Day:

Single arm lat pulldown
Seated machine row (supinated grip)
Chest supported row (neutral grip)
Wide grip pulldown
Rear delt fly
Dual handle cable curl (face away)
Straight bar cable bicep curl
 
I had back day last night.

Close grip rows
4 x25
last set to failure

Wide grip lat pulldowns with the V bar
4x 20 ish reps
last set to failure

Shrugs
4x 25

Wide Grip Rows with the V bar
4x 25


For most sets I'm doing 18-25 sometimes 30 reps.
Heavy sets down in the 6-12 rep range.
 
This evening's workout started with a quick yoga and mobility session, then back and arms

Sandbag carries 165lbs 50ftx4
Tbar Rows
Straight bar cable tricep pushdowns
Straight bar cable OH Tricep Ext
Chin ups bicep focused

DC style stretching after most sets
 
Sunday was back and triceps
Pull-ups 4 AMRAP
Lat pull downs 4 sets of 10-12
Smith machine yates deadlift 8, 4-6, 3
Smith machine barbell row 4x 6-8, 4-6, 10, 12-15
One arm mid row machine 3x 9-12
High row 2x 15-20

Ez bar skullcrusher 3x 8-12
Dips 3x AMRAP
Rope extensions 3x 20-25

Monday Rest day

Today Legs and delts touch up
Lying leg curl 412-15
Leg extension 4x 8-12
Hack squat 4x 6-8, 4-6, dropset, 1 back off
Leg press 3x 20-25, 12-15 , 8-12 with a rest/pause

Shoulder press machine 3x 6-8
Lateral raise 3 drop sets
Reverse pec deck 1x 20

Hip abductor / adductor superset 3 sets
 
28 Jan 2025 Tue
CHEST + ARMS

Chest:
• Machine Chest Flyes 30x12x3
• Machine Chest Press 40x12, 50x12, 60x12

Arms:
• Unilateral Overhead Cable Extensions (lbs) 30x20, 40x20, 50x20
• DB Curls 5x15, 7.5x15, 10x15
• Unilateral Cable Pushdowns (lbs) 30x15, 40x15, 50x15
• DB Hammer Curls 12.5x12, 15x12, 17.5x12

Isometric Holds:
• Cable Pressdowns (lbs) 100x10s, 20s, 30s
• DB Curls 5x10s, 20s, 30s

Stretches:
• Chest & Arms
 

Latest threads

Back
Top