Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation
  • Already a member? Click here to login
  • 💪 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!
  • 🚨Muscle Gelz HEAL - A Topical Peptide Repair Formula with BPC-157 & TB-500!🚨

What are you training today? 2.0

Just getting around to posting Saturday's Leg day. Had a really busy weekend.

Leg B Day (Hamstring Focused)

Same issues as the past several weeks. Got the results back from my sleep study finally. I have severe obstructive sleep apnea. During my 6 hour test, I stopped breathing 86 times for up to 10 seconds several times. My O2 levels dropped below 70% 180 times. So between this, the insomnia which they think is tied to the OSA, and new meds to help with all of this, I am retaining a lot of water so weight is currently not stable and probably won't be for a while. The doctor's said to expect this and advised that it is water water weight from the meds and also from the apnea. They are VERY concerned about getting that under control because I am not getting enough oxygen to the body and brain at night and what sleep I have been getting is very poor quality. They also said my cortisol levels were almost certainly high especially at night. So these are actually working against my training and cycle goals. The doctors are aggressively trying to help me get on top of this and it will just take some time to get it corrected. I am waiting on a script for a fancy and very expensive type of APAP machine that is supposed to help the sleep quality dramatically. I am crossing my fingers I can get this soon. Until then, I keep training hard and follow the plan. Sucks getting old. Sucks worse not sleeping well. But this will pass eventually when we get it figured out and I can't wait to feel rested and ready to kill it every day. 💪😁

Check-In with coach went well. We are lowering carbs a bit to help with the water/fluid retention. Hope to be able to head the other way soon. Doesn't matter though, onward and upward either way. We all have our challenges at times. This is just a bump in the road.

Fasting Weight: 226.1

Seated Leg Curls
1x15x180
1x14x180
1x12x180

Leg Extensions
1x15x205
1x14x205
1x13x205

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

Leg Press (Foot Placement High and Wide)
1x18x460
1x17x460
1x16x460

Reverse Lunges
1x15x40
1x14x40
1x13x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x19x185
1x18x185

Leg Press Machine Calf Presses
1x15x600
1x14x600
1x13x600

Ab Crunch Machine
4x20x335

No cardio on leg day.
 
Upper Day

Fasting Weight: 227

Great session this morning.

Intensifier: Double Drop Sets on all back exercises this week.

Machine Lateral Raises
1x13x120
1x12x120
1x11x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x95
1x8x95

DB Overhead Shoulder Press
1x10x45
1x10x45
1x9x45

Crossover Cable Fly’s
1x16x70
1x15x70

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x11x88
1x10x88
1x14x77
1x15x66

Chest Supported Machine Rows
Close Grip/Elbows Tight (Double Drop Sets)
1x10x245
1x10x240
1x15x235
1x19x225

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x12x125
1x11x125
1x10x125
1x15x115
1x20x90

Preacher Curls
1x13x85
1x12x85
1x11x85
1x9x85

Smith Machine Close Grip Bench Press
1x12x115
1x11x115
1x10x115
1x10x115

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm
 
Took a deload week last week. Been sleeping like shit. Increased my calories some and sleeping much better now. Doing PPLPPL Rest

Chest A
Inc Chest Press 3x6-8
Chest Flies 2x8-10
DB Overhead Press (60* incline) 2x10
Weighted Dips to Failure 2x
Machine Lateral Raises 3x10
OH Triceps Press 3x8
Double Rope Tri Push Down w/ lengthened Partials 2x8+LPs
 
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 A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today
 
Legs

Leg Curls
Pendulum Squat (low foot placement)
RDLs
Leg Extensions
Glue Focused High Foot Pendulum Squats
Calves
 
Gm. Rest day. At the gym now doing my fasted cardio, abs, forearms. Going to do some HIIT as well 💪
 
Did legs/abs today

3 sets leg extension
3 sets leg press (wide stance with feet out for inner quad focus)
3 sets hack squat (low narrow feet for outer quad focus)

3 sets abductors (in)
3 sets abductors (out)

3 sets seated hamstring curls
3 sets lying hamstring curls

4 sets seated calf raise

3 sets weighted hypertension (glute focused)

3 sets leg raises
3 sets weighted cable crunches

20 mins cardio on treadmill
 
Upper

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

Intensifier: Double rest/pause on all back movements

20 min cardio
 
PUSH Day

Started my first night with my new APAP (like CPAP only better) for my severe sleep apnea. It might take a bit to get the mask adjusted properly so that it maintains the seal. Seal kept breaking so didn't get uninterrupted sleep yet. But I can already tell that this might make a big difference in getting quality sleep. That combined with when we get the insomnia under control and I think everything will change and training, gains, AND my quality of life will vastly improve. Down around 3 pounds today. Today, I don't feel nearly as bloated as I did the last several days. Feeling much better with less fluid/swelling. Hoping this continues to trend down. Doctor's advised that this could yoyo this way for a while. Hopefully sooner than later. 😁

Fasted Weight: 225.3

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x10x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x12x67 1 RIR
1x11x67 0 RIR

Standing Reverse Cable Fly's
1x17x23 1 RIR
1x15x23 1 RIR
1x12x23 0 RIR

Standing WG EZ Bar Upright Rows
1x13x95 1 RIR
1x12x95 0 RIR

Overhead Triceps Cable Extensions
1x12x70 1 RIR
1x11x70 1 RIR
1x11x70 0 RIR

30% Incline EZ Bar French Press
1x14x80 1 RIR
1x13x80 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm
 
PULL Day

Solid gym day today. New APAP machine is doing its job. Still making adjustments to the fit of the mask. But I can definitely tell the quality of sleep is better. Progress is progress even if it is a small amount. I will take it. Bumped up in weight on some exercises, dropped a bit on a few others, and kind of plateaued a bit on a few. As rest gets better, I expect to see increases in all areas.

Weight this morning: 225.6

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

Intensifier: Double Drop Sets on ALL BACK Exercises. No rest period.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x12x70.4
1x12x61.6
1x14x52.8

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x10x88
1x12x77
1x16x66

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
1x16x165
1x18x143

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187
1x8x165
1x8x143

Wide Grip Lat Cable Pulldowns
1x12x170
1x10x170
1x9x148
1x9x126

DB Kelso Shrugs
1x14x70
1x13x70
1x13x70

Standing Dual Cable Bicep Curls
1x13x37
1x11x37
1x10x37

Standing Straight Bar Cable Curls
1x12x65
1x10x65
1x8x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm
 
Gm asf. Slept in a bit cause it’s Saturday, on my way to fasted cardio, calves, and forearms.

Hams and glutes later. Been loving me some high and wide leg press, REALLY squeezing glutes with a few second hold. Been getting even better stimulus on my glutes with that than even thrust. Gotta get those cheeks 😎 😂

Crush it today guys
 
Lower 1 for me this morning

3x Standing Calf
3x Hammer Strength Tib Raise
2x Prone Ham
2x Belt Squat RDL
3x Single Leg Ext
2x Reverse Banded Leg Press
3x Dragon Flags

20min Elliptical 140-160BPM

Upper 1 Tomorrow
 
Busted out the chest and arms this morning. Been loving supersetting with dips or pushups lately near the end of my session to really fry things out with a great pump.
 
Leg Day

Hack Squat – 4×6–8
Smith RDLs – 4×8–10
Leg Press – 4×10–12
Leg Curl – 3×12–15
Leg Extension – 3×12–15
Calf Raises – 4×12–20


Sent from my iPhone using Tapatalk
 
Push A

Machine Laterals
Flat Press
Incline Press
Flys
Rear Delt Pec Deck
OH Triceps Cable Ext
Abs
 
Finally getting normalized after the trip to Japan.

Legs A

HS Single Leg Curls
Hacks
Leg Press
Leg Ext
Adductors
Donkey Calves
Abs
 
Push A
A1: BB Decline bench
1 top x 8, 1 back off 12-15
B1: DB flat bench
2 ws x 8-10
C1: Weighted dip
1 ws x failure
D1: DB rear delt lateral
3 ws x 8-10
E1: Reverse pec deck fly
3 ws 12-15
G1: Cable overhead extension
3 ws x 8-12
 
Upper B (1 Drop Set Per Exercise)

Fasting Weight: 221.5

This Upper day is FULLY LOADED. 12 total exercises + Cardio. Add the Drop Set intensifier at the end of each working set for each exercise and WOW! Everything is smoked. But it was a lot of fun and I really enjoyed the new routine.

Straight Arm Cable Pullover (Lat Prayers)
1x14x70.4
1x12x70.4
1x10x57.2

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x88
1x10x88
1x16x66

Seated Cable Row (Med Grip/Elbows close to body)
1x12x192
1x11x192
1x14x165

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x13x70
1x11x70
1x14x55

Cable Lateral Raises (Side Delts)
1x12x40
1x10x40
1x8x40
1x12x25

DB Incline Chest Press
1x12x70
1x11x70
1x10x55

HS Flat Chest Press
1x11x90
1x10x90
1x11x70

Standing Cable Chest Flys
1x13x67
1x12x67
1x15x57

Reverse Cable Flys (Rear Delts)
1x15x23
1x13x23
1x13x17

15-30% Incline EZ Bar French Press
1x14x80
1x13x80
1x12x80
1x15x60

Standing Dual Cable Bicep Curls – Bayesian Curls
1x14x37
1x13x37
1x10x37
1x14x23

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 120 bpm
 

Latest threads

Back
Top