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What are you training today? 2.0

Quick workout this evening Arms and delts

DB lateral raises
DB OH Presses
Standing DB curls
Single DB OH Tricep ext

Took a pair of 35s and did AMRAP of each without breaks for 2 rounds and a 3rd set of Laterals. The pump was pretty nasty
 
Today was a whole body is tired. Should rest but bored. So a light bis. Shoulders. Light weight high reps and felt like it did much more than my normal workout. Out of town knowing tomorrow is a travel day so likely won’t hit anything aside from the wife for cardio when I get home. Better than sitting on my ass.


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BigD9795 said:
Lower 2

Leg Press
DB SLDL
Belt Squats
Seated Leg Curls + FST7
Reverse Lunges
Seated Adductors
Leg Extensions - + FST7
Standing Calf Raises
Cardio Later Today - 40min Elliptical

Full on penguin waddle 🔥🔥🔥🔥
Click to expand...
solid session,
not a chance in hell I would get on the elliptical after that. LOL
 
Day off traveling back home. Tried cracking my back earlier and it didn’t work. Now my lower back is hurting . See what tomorrow brings when I head back to the gym.


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Upper

Cable lateral rasise
Close grip pulldown
Seated machine row
Chest supported row
Incline press
Flat press
Cable fly
French press
Preacher curl

Double drop set on all back movements

35 min cardio
 
Back day today. Helps me do shit like this at home to impress my girl 😂
lifting fridge GIF
 
Upper 1 Day

BB Incline Bench Press
HS Tricep Dips
Standing Cable Double Bicep Curls
HS ISO Row
Cable Lateral Raises + FST7 Reps
EZ Bar Cable Overhead Triceps Extensions
Standing Cable Crossover Flys + FST7 Reps
Cable Bicep Curls
Machine Row + FST7 Reps
HS Chest Press
HS Lat Pulldowns
Abs: Ab Crunch Machine
 
This evening's workout started with a quick yoga and mobility session, then upperbody lifting

Straight bar cable tricep pushdowns
DB lateral raises
Log Press
Weighted chin ups
Incline DB chest flyes
Hanging Toes to bar superset with Kneeling ab wheel Rollouts
Tbar Rows
Shrugs
Straight bar cable tricep OH ext
Incline bench DB curls

DC style stretching after most sets
 
Today's workout started with a good yoga and mobility session, then hit legs

Tibialis Raises
Machine Hip Adduction
Safety Bar Squats
Nordic Lying Leg Curls
Single Leg Calf raises
Leg Press
DB RDLs

DC style stretching after some sets
 
Shoulder press machine 4x12

Lateral raise dropsets 4x12/4x12
Dumbbell curls 4x12

Incline skulls 2x15
Incline DB press 2x15

Reverse cable flyes 5x10-15
Overhead trim ext 4x10-15
 
Today's workout was jog .5mile to the gym

Rope cable tricep pushdowns
Standing Straight bar cable curls
Rope cable tricep OH ext
DB laterals run the rack

DC style stretching after each set, then ran .8mile
 
Push B

Pec Deck Fly
Converging Chest Press
Incline Press
OH Press
Side Laterals
OH Tri Ext
French Press
Abs
 
Had an excellent workout after about 6 months since I tore my ACL and PCL, severe quadriceps tendinosis.
Push day

Flat DB press- 2 sets- 20, 20
Flat DB flys- 3 sets- 20,20,20
Incline DB press- 4 sets- 18,13,11,10
Lateral raises- 3 sets- 17,14,14
Triceps cable pushdown- 20,12,12

Got a nasty pump.


Hope yall having a good weekend, brothers in iron :)
 
Chest, shoulders, triceps, abs.

Chest - Incline hammer press, incline cable flys, supine press.
Shoulders - Cable lateral raises (behind back), shoulder press machine.
Triceps - Tricep pressdown machine, cable crossbody press downs.
Abs - Leg lifts, hammer strength ab crunch.
+200 calories of cardio.
 
24 Mar 2025 Mon
FULL BODY

Got pressed for time and had to skip Arms - will make up tomorrow.

• Machine Calf Raises 40x40x3
• Tibialis Toe Raises 15x40x3
• Cable Palloff Press (lbs) 50x40x3

• Cable Chest Press (lbs) 30x15, 40x15, 60x15
• Seated Cable Rows 40x15, 60x15, 70x15
• Dips BWx6x3
• Pull-ups BWx2x3

• Chest Supported Rear Delt Cable Flyes (lbs) 20x15x3
• Lying Cable Side Delt Raises (lbs) 20x15, 30x15, 40x15

• Standing Leg Curls 10x15, 15x15, 20x12
• Belt Squats (kgs on each side) 20x8, 35x8, 50x10

• Stretches

——-x——-

25 Mar 2025 Tue
FULL BODY

• Leg Press Calf Raises 70x20x3
• Tibialis Toe Raises BWx30x3
• Parallel Bar Leg Raises BWx6x3

• Converging Chest Press 40x15, 50x12, 60x10
• Unilateral Chest Supported Low Pulley Rows (lbs) 60x15, 80x15, 100x12
• Standing DB Press 15x8x2
• Hammer Wide Grip Lat Pulldowns 50x15, 60x12
• Parallel Bar Dips BWx8x1
• Pull-ups BWx4x1

• Machine Side Delt Raises 20x15, 30x15, 40x15, 60x8

• Unilateral Cable Angled Shrugs (lbs) 60x15x3

• Cable Overhead Extensions (lbs) 60x20, 80x20, 100x20
• Cable Curls (lbs) 60x15, 80x15, 100x12
• Lying DB Cross Extensions 5x15, 7.5x15, 10x15
• Machine Preacher Curls 20x15, 25x12, 30x10

• Lying Leg Curls 20x15, 30x15, 40x15
• Walking Lunges BWx7x3

• Stretches

——-x——-

26 Mar 2025 Wed
UPPER BODY

Fatigue is catching up to me. I’m gonna need some R&R soon.

• Machine Calf Raises 35x30x3
• Tibialis Toe Raises 15x20x3
• KB Twists 15x20x3

• Machine Chest Flyes 30x15x3
• Hammer Medium Grip Seated Cable Rows 30x15, 40x15, 50x15

• DB Side Delt Raises 7.5x15, 10x15, 12.5x12, Drop Set: 15x12, 10x5, 5x5

• Reverse Pec Deck 20x15x3

• Lying EZ Extensions 10x15, 20x15, 30x12
• EZ Curls 10x15, 20x12, 30x8

• Stretches

——-x——-

27 Mar 2025 Thu
LOWER BODY

• Machine Calf Raises 35x40x3
• Machine Tibialis Toe Raises 15x40x3
• Cable Palloff Press (lbs) 50x20x3
• Parallel Bar Leg Raises BWx6x3

• Adductors Machine 15x20, 25x20, 40x20 tough
• Abductors Machine 50x25x2

• Lying Leg Curls 20x15, 30x15, 40x12
• Pendulum Squats 0x10, 10x12, 20x10 including lengthened partials

• One Arm Cable Side Delt Raises (lbs) 20x15, 30x15, 40x12 emphasis on the stretch

• Cable Pushdowns (lbs) 70x15, 90x15, 110x15, 130x12
• DB Hammer Preacher Curls 5x15, 7.5x12, 10x10, 12.5x8

• Stretches

-----x-----

30 Mar 2025 Sun
DEADLIFT DAY

Brutal session. Nothing held back and fuelled by Moon-Breathing!!

I will begin logging my food from tomorrow. I’m very happy that this week I’ve not eaten out of bounds and I have actually under eaten on most days which I know is bad but it is better than eating trash. This coming week will be Week 3 of Upper/Lower as per Sameer D’s instructions then we will do a body part split for a week.

Pre-Exhaustion Work:
• Mobility Drills & Dynamic Stretches
• KB Twists
• Seated Banded Unilateral Leg Curls
• Hanging Gorilla Crunches

CNS Overload:
• DL vs. 6” Blocks vs. 2-Paused: 70x2, 100x2, 120x2, 150x2, 190x1

Main Event:
• Deadlifts vs. 6” Blocks 230x5 BADASS

Post-Exhaustion Work:
• Pull-ups BWx3x2
• Banded Crunches Standing No.4+4x30x2
• Cable Overhead Extensions 30x15, 40x15
• BB Curls 30x6, 40x5
• Hyperextensions BWx15x2
• Hyperextended Cable Rows 30x15x2
 
Still coming back from broken ribs, torn shoulder and broken arm Feb 2nd (hit by an out of control skier), but yesterday was legs. We're at a second home, so all we have are dumbells/bench. Did squats 32x3, DL 32x3, sumo squats 25x3, RDL 32x3, calf raises on the stairs 50 both, then 25 each, then 10 each half raise x3. Decline crunches 25x3, weighted side extensions for obliques 25x3, situps 20x1 (was knackered at that point). Did the trick

Today is bi's, tri's and shoulders - which varies depending on how the arm/shoulder feel on the day at the moment.
 

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