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What are you training today? 2.0

Legs B (Hamstring focused)

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

25 min cardio
 
PULL Day

Good workout today!

Weight this morning: 219.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187

Wide Grip Lat Cable Pulldowns
1x14x170
1x12x170
1x11x170

Dumbbell Kelso Shrugs
1x114x70
1x112x70
1x11x70

Standing Dual Cable Bicep Curls
1x12x43
1x11x43
1x10x43

Standing Straight Bar Cable Curls
1x13x65
1x12x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm
 
Saturday’s Leg Day

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.
 
Chest smashed this morning. Some arm volume tossed in too.

Did some FST7 on cable flies today, absolutely recommend as a great finisher to make those titties feel like their gonna explode and really get some blood in there!
 
Pull

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

Intensifier: Double rest/pause for all back movements

25 min cardio
 
Legs - hamstring dominant, abs, physical therapy shit for my shoulders and upper body cardio on that seated rotary arm thing.
 
Uppe

Cable lateral raise
Close grip lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Machine incline press
Plate loaded flat press
Cable fly
OH tricep extension
Preacher curl

Intensifier: Double rest/pause for all back movements

25 min cardio
 
Legs B (Hamstring focused)

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

25 min cardio
 
Gm fam, hammies and glutes today. Only nabbed 5 hours of sleep last night but woke up to excited to get my day started to go back to bed 😅 looks like I’ll be grabbing some naps through the day.
 
Push A

A1: Reverse grip smith bench
1 top set 6 , 1 back off x 15

B1: Machine chest press decline
3 sets of 8-12

C1: Cable fly
3 sets of 12-15

D1: DB side lateral raise
3 sets of 10-12 (drop set on last)

E1: Reverse pec deck fly
3 sets of 12-15 (drop set on last)

F1: Lying db extension
3 sets of 10-12

G1: One arm tri press down
2 sets of 12-15.
 
Gm fam

Hit abs forearms cardio upon waking fasted, then after getting a meal in went in for real session for chest+arms this morning.

Great pump this AM
 

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