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What are you training today? 2.0

Seated DB press- 20,16,16,16
Standing BB press- 20,18,18
Superset
a. Cable pushdown- 30,30,30
b. Cable overhead extension-15,15,15
BB upright row- 20,20,20
flat DB press- 12,12
 
The past week and half or so has been a deload basically since I've been working on remodeling and moving into an apartment. Today is the first lift back and I'm going to do more of a HIT/DC style program for a bit and will begin some test here in the coming week or 2. That said this evening's workout started with a good yoga and mobility session then triceps, delts, and abs.

Straight bar cable tricep pushdowns 70x15 last 2reps negatives to failure

DB lateral raises 30s x10 RPx5

Kneeling Ab wheel Rollouts x18

Seated DB OH Press 40s x14 RPx4

Shrugs 265x19 last 2 reps negatives with 5sec iso stretch to finish

Straight bar cable tricep OH ext 70x23 last 2reps negatives to failure

DC style stretching after all sets
 
Pull

Single arm lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Wide grip lat pulldown
Rear delt fly
Face away cable curl
Straight bar cable curl

Double drop set on all back movements

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

Tibialis Raises barefoot feet 2ft from Wall x25

Nordic Lying Leg Curls BW x18

Hack Squat 200x7 RPx4

Calf Raises on Pendulum Squat 140x15 last 2reps negatives to failure

Pendulum Squat 180x7 RPx4

DC style stretching after all sets
 
Upper

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

Double drop set on all back movements

40 min cardio
 
This evening's workout started with a good yoga and mobility session then upperbody

Rope cable tricep pushdowns 50lbs x16 last 2reps negatives to failure

Tbar Rows 100x7 RPx4

Incline DB chest Press 60s x10 last 2reps negatives to failure

DB lateral raises 30s x10 RPx4

Chin grip lat pulldowns 190 x10 last 2reps negatives to failure

Incline bench seated DB curls 20s x13 last 2reps negatives to failure

Straight bar cable OH Tricep Ext 70 x21 last 2reps negatives to failure

Toes to bar x8

DC style stretching after all sets
 
Today's workout started with a good yoga and mobility session then legs and arms

Tibialis Raises feet 2ft from Wall x20

Deficit Leg Press 580x6 got pinned at the bottom rep 7, dropped to 400x8 5sec eccentrics

Calf Raises on Pendulum Squat 180x12 RPx3

Straight bar cable OH Tricep Ext 90x19 last rep negative to failure

Incline bench seated DB curls 30s x7 RPx3

DC style stretching after most sets. I got sun burnt pretty bad yesterday and it really zapper my power out of today's workout, I likely need to hydrate back up. Still got some good pumps despite the lower reps than usual.

Hit cardio after sprinted .25mile x3 1:11sec, 1:07sec, 1:10sec.....fucking smoked!
 
Pull

Single arm lat pulldown
Machine seated row
Chest supported row (FST7 set)
Wide grip lat pulldown
Rear delt fly
Face away cable curls
Straight bar cable curl

35 min cardio
 
This evening's workout started with a quick yoga and mobility session for upperbody, then hit back, chest, shoulders, arms

Rope Cable tricep pushdowns 50x17 last rep negative to failure

Seated chest supported machine low rows 230x7 RPx2

Incline DB chest Press 60s x11 RPx2

DB lateral raises 30s x8 dropset 20s x11

Shrugs 225x20 4sec eccentrics

Chin ups BW x8 RP x2

Straight bar cable OH Tricep Ext 70x20 4sec eccentrics

Incline bench seated DB curls 20s x12 RP x2

DC style stretching after all sets
 
Today's workout started with a good yoga and mobility session, then abs and delts

Toes to bar x11

DB lateral raises 22.5s x19 RPx6

Kneeling Ab wheel Rollouts x24

DC stretching for abs after rollouts
 
Upper. Fucking crushed it.

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

Intensifier: FST7 on lateral raise, chest supported row, and cable fly.

40 min cardio
 
Legs B (Hamstring focused)

Abductors
Seated leg curl (FST7 Set)
SLDL
Leg Press (High and wide foot placement)
Reverse V Squat
Lunges
Seated calf machine.

35 min cardio
 
Push B (Shoulder Focus)

Cable Lateral Raises
OH Press
Inc Press
Cable Flys
Rev Cable Flys
BB Upright Rows
OH Triceps Extensions
V Bar Pushdown
 
Today's was just cardio .2mile of backwards walking then a 2mile run in 19min.
 
This evening's workout started with a good yoga and mobility session, then upperbody

Straight bar cable tricep pushdowns 75lbs x12 RPx4

Tbar Rows 100x8 RPx3

Incline DB chest flyes 30s x12 last 2reps negatives to failure

Chin grip lat pulldowns 175x9 last 2reps negatives to failure

DB lateral raises 30s x12 dropset to 20s x8

Straight bar cable OH Tricep Ext 75x19 4sec eccentrics

Incline bench seated DB curls 20s x12 RPx3

DC style stretching after all sets.
 
Push

Machine lateral raise
Incline press
Flat press
Seated shoulder press
Machine fly
Seated dip
OH tricep extension

Rest/Pause set on tricep movements

40 min cardio
 
Ran .25mile sprints x3, not timed just pushed hard to exhaustion
 
Pull

Single arm lat pulldown
Machine seated row
Chest supported row
Wide grip lat pulldown
Rear delt fly
Face away cable curls
Straight bar cable curl

Rest/Pause set on all movements

35 min cardio
 
Did Chest and Triceps YEsturday, today turned into a rest day. OVER 40 workout after shoulder injury, I healed up pretty good after a slight dislocation and my bench Strength is coming back nicely but I'm not trying to push it to hard at all.

Afternoon workout was 20degree flat/incline Bench
15 x10-15 reps moderate weight
Cable Crossovers.... making sure to squeeze the elbows together at the end and pause and hold for 1-2 seconds
7x 20-25 reps

Late night Tricep workout
6x20 with Tricep rope light weight w pause and hold for 1-2 seconds
6x15-20 with curl bar press downs moderate weight.

Chest and Triceps are Sore as a MFer today. Tomorrow is back, biceps and abs.
 
Astro95 said:
Welp, since king is no longer here and this thread was on their subforum I’m making this one in hopes of reviving it. I liked sharing my training and seeing what other members do and perhaps get some good ideas. It may just go into abyss since it’s not stickied, but oh well so here goes my training today. Leg day. Let’s get after it 😎

Warm up
Adductors/abductors (Don’t remember weights, started light worked up to the stack)

5 sets each

Barbell back squats hypertrophy day sets of 10.

95lbsx10
135lbsx10
225lbsx10
315lbsx10
225lbsx15 (back off)

Standing leg curl, (knee discomfort from squats took it slow)

50lbsx15
60lbsx15
70lbsx15
80lbsx15
100lbsx12

Sanding calf raises (Don’t remember weights, light)

2x15
1x12
1x10

Leg extensions.

65lbsx15
90lbsx15
110lbsx15
125lbsx15
140lbsx12

Seated leg curls.

90lbsx15
110lbsx15
130lbsx15
150lbsx12
170lbsx10

Lying machine squat, close stance.

100lbsx15
120lbsx15
140lbsx15
180lbsx15
200lbsx20 Drop setted
140lbsx15 Drop setted
100lbsx15
Click to expand...
Biceps and back today.
 
This evening's workout started with a good yoga and mobility session, then arms

Rope cable tricep pushdowns 50lbs x19 last 2reps negatives to failure

Chin grip lat pulldowns(bicep focused) 190x7 RPx2

Straight bar cable tricep OH ext 90x16 RP x5

Incline bench seated DB curls 20s x15 last 2reps negatives to failure

DC style stretching after all sets
 
I Trained some biceps and triceps.
I did dumbbell curls with both hammer grip and regular supinated style, 4 total sets of 5 drops sets each. For triceps, dumbbell kickbacks with 4 total sets of 5 drop sets each plus lying dumbbell extensions.
40 total sets with minimal rest for each 5 part drop. Rambo cat is my partner. He keeps me on track:
IMG_7239.jpeg
 
In the middle of my workout right now.
Doing some lat pulldowns with the loose handles chest width apart
Going to do wide grip lat pull downs right after with the side grip bar
Seated rows
seated wide grip rows
abs
 

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