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What are you training today? 2.0

Had back today

Did reverse pec dec, close grip pull down, seated machine row underhand grip, seated SA chest supported row, close grip cable row SS pullovers, then upper back rear delt focused t bar grip machine chest supported row. Finished off with some back extensions too.

High volume with a good amount of intensifiers tossed in throughout the session.
 
LOWER B (Hammy Focused)
(1 Drop Set Per Exercise)

Fasted Weight: 222.6

Intensifier: 1 drop set on each exercise at the end of the working sets.

Seated Hamstring Curls
Leg Extensions
DB SLDL (Stiff Legged Deadlift)
Leg Press (High/Wide Foot Placement)
Raised Front Foot DB Split Squats
Seated Machine Calf Press
Abs: Flutter Kicks

Cardio: Elliptical
25min + 2min Cool Down
123bpm
 
Startingover said:
Back
Bis
Chinese shit
Click to expand...

Settle Down Martial Arts GIF by Arrow Video

Lol! I kid, I kid, first thing that popped in my head!

High incline barbell press
Standing oh db press
Db lateral raises
Rear delt flys
Face pulls
 
Legs day since no body in my GYM does legs on Sunday. Perfect day for legs because Ill get back home and sit on the couch rest of the day watching football.
 
Pull A

HS Single Arm Pulldowns
Chest Supported T Bar Rows
Seated CG Cable Rows
HS Low Plate Row
Shrugs
Preacher Curls
Bayesian Curls
Hammer Hammer Curls
Abs

First decent pump since returning from Japan not training for 10 days.
 
Traps
Shoulders
Sprints..
Be quite awhile since I've done sprints!!
Fuck if I wasn't winded,felt like piece of dogshit!!
They will be back in my routine on the regular again..
If you ain't got wind!
Ya ain't got SHIT!!!!
 
Just wrapped up quads

Leg curl 2 sets

Leg extension 1x50, 1x30, 1x20, 1x10 into double drop

Smith squat worked up to a heavy 11, 2 of those being assisted. Did a back off of 16 reps where I stripped weight after for sissies with the bar support.

Leg press, 1x11, 1x18, 1x100

Single leg leg press 1x12 single rest pause

Single leg leg extensions just to totally fry out, then some abductors and I am SMOKED.

Great morning ☀️
 
Legs

Leg Curls (Rest Pause at end)
Pendulum Squats
RDLs
Leg Extensions (Rest Pause)
High Foot Placement Pendulum Squats
Calves
 
Push Day. Chest,Trị, Shoulders. Gonna push my shoulders until I can hardly sleep on them on my side.
 
Pull B (Lat dominant)
A1: SA Rope cable pullover
3 x 6-10

B1: Plate loaded SA pulldown
1 top x 7, 1 back off x 15

C1: MAG grip pulldown
2 x 12-15

D1: DB pullover
3 x12-15

E1: Plate load preacher curl
3 x 10-12

F1: Cable hammer curls
2 x 12-15
 
Just finished up some delts and arms.

Ran up and down the rack for lateral raise dumbbells, then went into shoulder press machine. Did I heavy set there then back off straight into 4x4 10 second rest in between.

After that moved onto cable lateral raises, lotta volume here with some nice muscle rounds to finish it off.

For arms started with high rep cable rope extensions. Moved onto preachers, then overhead extensions. Spider curls, then dip machine (very upright tricep focused of course, seat lowest setting for a deep stretch for my 6’2” ass) superset with standing hammer curls. Great day.

Time to shower, eat, walk the dog… then work 🥴 😵‍💫
 

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