• ✋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

Get Shredded!
29 Jan 2025 Wed
ABS + LOWER BODY

I’m not easing up on the volume but I’ve reduced the intensity to allow the lower abs and groin to recover faster. I have also not been on the ball with my recovery stack - just allowing the body to heal on its own for the most part.

Abs & Calves @ 4 sets each:
• Cable Palloff Press (lbs) 50x20
• KB Twists 10x12
• Parallel Bar Leg Raises BWx6
• Leg Press Calf Raises 35x40
• Tibialis Toe Raises Machine 20x20

Pre-Exhaustion Work @ 2 rounds:
• Adductors Machine 15x20, 20x15
• Abductors Machine 30x25, 40x25
• KB Swings 14x15
• Seated Leg Curls 25x15, 35x15
• Leg Extensions 15x20, 20x20

Meat & Potatoes:
• Standing Leg Curls 10x15, 15x15, 20x12
• Walking Lunges BWx5x3
• Lying Leg Curls 20x12, 30x12, 40x10 slow reps
• Pendulum Squats BWx6x2, 10 kgs on each side x 10 reps Narrow Stance going Super Deep

Stretches:
• Calves, Quads & Hams
 
Upper

Cable lateral raise
Lat pull down
Seated machine row
Chest supported row (neutral grip)
Incline press
Flat press
Cable fly
French press
Preacher curl
 
Upper 1

Hammer strength incline chest press
Machine Tricep dip
Cable double bicep curl
Hammer strength iso row
Cable lateral raise w/ 2 drop sets to failure
Cable crossover fly
Ez bar cable overhead Tricep extensions
Cable bicep curls
T-bar Row
Hammer strength flat chest press
Single arm lat pull down
Flutter kicks
30 min. Elliptical

And I’m toast!
 
30 Jan 2025 Thu
LATS + TRAPS + REAR DELTS

• Seated Cable Rows 30x15, 50x15, 70x15
• Reverse Pec Deck (lbs) 20x15, 30x15, 40x15
• Lat Pulldowns 1 rep = 1.5 reps 30x15, 40x12, 50x12
• Unilateral Cable Angled Shrugs (lbs) 60x20x3
• Cable Rope Standing Lat Rows (lbs) 90x12x3 with Pause
• High Pulls 75x5x3
• Pull-ups BWx3x5

• Stretches: Back
 
This afternoon's workout started with a quick yoga and mobility session, then shoulders, arm, light legs

Prowler sled backwards drags 50ft then push 50ft back x6 working to top 3 sets with and added 180lbs of plates
Standing DB OH Presses 3x5
Rope cable tricep pushdowns
DB lateral raises
Shrugs
Single DB OH Tricep ext
Incline Bench Seated DB Curls

DC style stretching after most sets
 
31 Jan 2025 Fri
ARMS + DELTS

Arms Super Sets @ 4 rounds:
• Machine Pressdowns 30x20, 40x20, 50x20, Drop Set: 70x15, 60x10, 50x10, 40x10
• DB Hammer Preacher Curls 5x15, 7.5x12, 10x12, 12.5x7+3+1=11 Rest-Paused

Isometric Holds:
• Cable Overhead Extensions (lbs) 80x30secx2
• Cable Hammer Curls (lbs) 100x15secx2

Delts:
• Cable Facepulls with Wiggles 20x10x2
• Lying DB Y Raises 5x20x2
• One Arm Cable Side Delt Raises (lbs) 60x8x2 partials, 20x15, 30x12, Drop Set 40x12, 30x8, 20x10 followed by Isometric Holds with DB Side Delt Raises 2.5x20secx2 just forced the Delts to GROW

Stretches:
• Arms
 
Push

Machine lateral raise
Incline chest press
Flat chest press
Seated shoulder press
Chest fly
Dip
Overhead tricep extension

Intensifier on all chest movements
 
Today's workout started with a quick yoga and mobility session, then hit legs

Leg Press 400lbs 2x20-25 second set was a rest pause set
 
Today was
Back squat
135 x 6
225 x 5
285 x 1
315 x 1
355 x 2 (New PR) @ 178lbs, I'm somewhat impressed.

Leg Press 5 sets of 20, Leg Curls 5 sets of 10 and a 1.5mi jog w/ some people finished with 1.5 min planks weighted 25lbs
 
01 Feb 2025 Sat
DEADLIFT DAY

We’ve trained 15 days in a row - and today was exceptionally brutal because I was running on lower calories than what I’m used to. I’ve learned the hard way that Rest & Recovery is critical so I’m going to strategically take a day off this week - preferably in the next day or two. With that aside; today’s workout was stellar and my confidence to rep out Heavy DLs has increased. The groin and lower abs are healing nicely.

Pre-Exhaustion Work:
• Mobility Drills & Dynamic Stretches
• KB Twists 10x15x2
• Banded Unilateral Leg Curls Seated No.3x50, No.2+3x50
• Hanging Gorilla Crunches BWx8x2

CNS Overload:
• DL vs. 3x Heavy Bands vs. 2-Pause: 70x2, 100x2, 120x2, 150x1, 170x1

Main Event:
• Deadlifts vs. 4” Blocks vs. 3x Heavy Bands 200x3

Post-Exhaustion Work @ 3 rounds:
• Standing Cable Curls 30x20
• Banded Unilateral Leg Extensions No.4x40
• Band Palloff Press No.4x20
• Pull-ups BWx2
• Hyperextensions BWx10
• Hyperextended Cable Rows 30x10
 
02 Feb 2025 Sun
ARMS

Biceps Super Set @ 3 rounds:
• Incline Cable Curls 10x15
• BB Curls 20x8

Triceps Super Set @ 3 rounds:
• Cable Pressdowns 50x15
• BB Overhead Extensions 30x10

Arms Super Sets @ 3 rounds:
• Cable Overhead Extensions 35x20
• BB Curls 30x5
• Cable Pushdowns 35x15
• Reverse Grip BB Curls 20x12
 
Did Back n light tri's... Gym is without power from the ice storm last night but helps to have a key, sucks because I had a full day of clients.... $2200 gone.
 
Get Shredded!
Lower 1 Day

Leg Press
DB Raised Single Leg Split Squat
Hack Squat
Leg Extension
Lying Hamstring Curls
Standing Machine Calf Press
Glute Ham Raise Sit-ups
 
This evening's workout started with a good yoga and mobility session, then arms, chest, shoulders, back

Log Press 3x5
Tbar Rows superset with Chin ups BW
Rope cable tricep pushdowns
DB lateral raises
DB Incline chest flyes
Shrugs
Seated Incline bench DB curls
Single DB OH Tricep ext

DC style stretching after most sets.
 
Bench Day
135 x 5
185 x 5
225 x 3
245 x 2
275 x 1 new 1rm.

DB Incline Press 5 sets 20
Tricep rope pulldown 5 sets 10 reps

AB side bends w/ 20s & a strong nap lol
 
04 Jan 2025 Tue
ABS + HAMS + DELTS

Erector Spinae & Abs:
• KB Swings 14x15x2
• Cable Palloff Press (lbs) 40x20x3
• Parallel Bar Leg Raises BWx6x3

Hams & Delts:
• Seated Leg Curls 25x15x3
• Reverse Pec Deck 20x20, 30x20, 40x20
• Standing Leg Curls 10x15, 15x15, 20x12
• Machine Side Delt Raises 30x15, 40x15, 50x15 Rest-Paused
• Lying DB Y Raises 2.5x15x3
• Lying Leg Curls 30x15, 40x12, 50x8 to Failure
• DB Side Delt Raises 7.5x15, 10x15, 12.5x15, 15x12, 17.5x10

Stretches:
• Hams, Calves & Back
 
Upper

Cable lateral raise
Lat pull down
Seated machine row
Chest supported row
Incline bench (machine)
Flat bench
Cable fly
French press
Preacher curl
 
CHEST DAY, and it felt wonderful! I’m so grateful to be able to workout today!
Every workout is a blessing! 🙏

  • 11 sets dumbbell presses alternating reps; half with the dumbbells touching at the top, and half pressing them up and outward to barbell width.
  • 3 sets lying dumbbell pullovers
  • 4 sets narrow grip presses with hands together on one dumbbell.
  • 3 sets dumbbell flies

 
05 Feb 2025 Wed
ABS + CALVES + QUADS + CHEST

I was in two mind about splitting Hams and Quads into separate workouts but this turned out to be a very good decision because I was able to really focus on certain aspects of training these muscles that I can’t do when I club them together. The only drawback to this is the DOMS and cramps that I get so I need make it a point to stay hydrated and get extra Magnesium and Taurine for myself.

Abs, Calves & Pre-Exhaustion Work:
• KB Twists 10x15x4
• Parallel Bar Leg Raises BWx6x4
• Machine Calf Raises 30x30x4
• Tibialis Toe Raises 15x30x4
• Adductors Machine 10x20, 20x20, 25x20 First time after the groin and lower ab issue I have been able to go this heavy
• Abductors Machine 40x25, 50x25

Quads & Chest:
• Leg Extensions 20x20, 25x20, 30x20
• Cable Chest Press (lbs) 40x20, 50x20, 60x20
• Walking Lunges BWx5x3
• Standing Machine Chest Flyes 25x12x3
• Seated Machine Chest Press 40x12, 50x12
• Flat DB Press 20x8x2
• Pendulum Squats BWx6, 10x6, 20x6, 40x6
• Wide Stance Belt Squats 40x15

Stretches:
• Quads, Hams, Calves & Chest
 

Latest threads

Back
Top