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What are you training today? 2.0

CHICKEN LEG DAY

Warmup
- dynamic stretch
-2 mile jog
___________________
Weights
-Squats(5x10)
-leg press(3x15)
-leg extension x lunges (3setsxFailure)
-hamstring curls(dropset)
________________________________________
I got a BAD FEELIN that I might need a cherry picker to get my ass of the toilet seat.... ♿️
 
Leg day. With a mix of shoulders tris and bis cause I was bored.
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Pull

Single arm lat pulldown
Seated machine row
Chest supported row
Wide grip lat pulldown
Rear delt fly
Face away dual cable curl
Straight bar cable curl

Rest/Pause set in all back movements

35 min cardio
 
This evening's workout started with a good yoga and mobility session then arms, back, delts, and legs

Straight bar cable tricep pushdowns
Chin ups
DB lateral raises
Deficit Leg Press(added a pad for extra ROM)
Straight bar cable OH Tricep Ext

DC style stretching after all sets
 
At the shipyard. Found a place to give us a nice deal for our 2 week stay. Killed back today.
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Can’t wait to go home or get my regular rig back with a gym on it. Make do for now.


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Upper

Cable lateral raise
Close grip lat pulldown
Machine seated row
Chest supported row
Incline press
Flat press
Cable fly
French press
Preacher curl

Intensifier: Rest/Pause set on all back movements

40 min cardio
 
Legs B (hamstring focused)

Abductors
Seated leg curl
SLDL
Leg press
Reverse facing V Squat
Lunges
Seated calf

35 min cardio
 
Today's workout started with a good yoga and mobility session then arms, delts, calves, chest, and abs

Straight bar cable tricep pushdowns
Chin grip lat pulldowns
DB lateral raises
Standing Calf Raises on Pendulum Squat
DB incline chest Press
Toes to bar superset with Kneeling Ab wheel Rollouts
Incline bench seated DB curls
Straight bar cable OH Tricep Ext

DC style stretching after all sets
 
Performed my first leg day since November (tore my ACL, PCL)

Hamstring curls 15,15,15,15
Leg extensions 15,13,13,11
Sitting calf raises 7 X 20
Machine crunch 15,12,12,12
 
Today is back-bicep day with a little ab work and a cardio finisher.

  • Cable pullovers w/ rope (Heavy sets)
  • Low/T-bar style row using cable machine

- Leg lifts for lower abdominals and letting back & biceps rest briefly

  • Single arm machine pull down (Hammer Strength) AND/OR Single arm machine row (HS)
  • Heavy farmers walks
  • Lengthened cable curls
  • If I still have time & gas, I’ll finish weight training with more cable pullovers, this time using lighter weight for high reps.

  • 300 to 400 calories burned on the treadmill w/ incline.
  • Go home, finish last nights kief joint &/REST. Leg day is tomorrow.
 
Just cardio this afternoon, jog half mile to warm up then sprint half mile back in 3:30
 
Yesterday was chest day. Day off today. Back at it tomorrow. Workout. Easter. Hopefully 7000-10000 calories eaten. Cause fuck it


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MOFO ARMDAY! Super excited coz this mesocycle I'm focusing on Arms and shoulders. Last meso was chest and back

1. BB curls- 14,12,12,12
2. Superset:
A.Hammer curls 15,15,15
B. Cable curls 10,10,10
3 . Lateral raises- 10,10,10
4 . Cable Facepull- 25,25,25
5 .DB shrugs- 20,20,20
6. Wide grip pulldown- 12,12,9

Did 3 sets of forearms as a finisher.

Now I have my green beans and chicken breast in the air fryer.

What a beautiful fucking day!
 
Strength focused day in the afternoon and a little fun accessory work in the evening.

Afternoon:
Bench 4x5
Standing OH Press: 4x6
Weighted pulls ups: 4x6
Bent Over BB row: 3x8
Weighted dips: 3x10
Face pull: 3x12

Evening:
Sled tug with rope, 40 ft per pull: 180: 4 215:3.
Landmine shoulder press, bb parallel and at shoulder height: 8,10,15 per side
 
Today is leg day. A few months ago I worked out with this tiny Asian twink with tree trunk legs and he ended up kicking my ass. So in honor of him, here is my gay Gary leg day:

  • Smith machine/barbell squats, ass to grass.
  • Standing calf raises to give my hams, quads and ass a breather after squats.
  • Abductor machine
  • Seated hamstring curl
  • Leg extensions
  • Ab exercise or other additional volume I want to get in while legs rest.
  • Finish with leg press, single leg variation to emphasize vastus lateralis.
 
Today's workout started with a good yoga and mobility session then arms, delts, and legs

Rope cable tricep pushdowns
Chin grip lat pulldowns
DB lateral raises
Deficit Leg Press
DB OH Press
Rope cable tricep OH ext
Incline bench seated DB curls

DC style stretching after all sets
 
Seated DB press- 14,12,12,12
Standing OHP- 13,13,13,13
Superset
a. Cable pushdown- 30,30,30
b. Cable Overhead extension- 15,15,15
Upright row- 20,15
Flat DB press- 15,15
 
PUSH DAY

Standing Shoulder press 3x6
Incline Bench 5x6
Incline dumbell butterfly's SUPERSET W DIPS 5 sets
Tricep pulldowns 3x12
2 mile jog
 

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