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What are you training today? 2.0

Legs
5sets squat
I do about an 8second negative & just barely touch a 5 gallon bucket with my butt, no unloading at all. I like keeping my depth consistent as possible.
4 sets hack squat
1.25reps- 10-12x was ready to throw up🤮,!
Been doing this routine every 5days for a few weeks now.
 
Had a good arm session. Decided to do the opposite of an volume session. I gotta try that- allotting one volume day and one intensity based day every week for every body part.

5×5 DB curls
5×4 BB curls
15×3 concentration curls

8×5 rope pressdowns
12×4 overhead tricep extn
Dips 50
 
Todays workout fueled by BIG bang… found a pack hiding under my mass gainer… fuck me. I’m borderline dead.

SHOULDER (3sec hold, slow neg)



Incline Rear delt fly



Set1 10lb/30rep

Set2 10lb/25rep

6half rep

Set3 15lb/21rep (no pause)

7half rep

Set4 15lb/20rep (no pause)

9half rep

Set5 15lb/14rep

13half rep

Set6 15lb/16rep

7half rep

Set7 15lb/20rep (no pause)

10half rep

Set8 15lb/20rep (no pause)

8half rep

Set9 15lb/16rep (no pause)

6half rep

Set10 15lb/21rep

4half rep



Shoulder press smith



Set1 70lb/12rep(no pause)

Set2 70lb/12rep(no pause)

Set3 90lb/12rep

Set4 110lb/12rep

Set5 130lb/11rep

Set6 160lb/8rep

Set7 180lb/6rep

Set8 200lb/2rep (no pause)

Drop 180lb/2rep

Drop 110lb/11rep



Later raise (no pause)



Set1 15lb/30rep

Set2 15lb/21rep

7half rep

Set3 15lb/21rep

9half rep

Set4 15lb/25rep

Set5 15lb/26rep

Set6 15lb/25rep

Set7 15lb/24rep

Set8 15lb/16rep



Face pull ( no pause)



Set1 99lb/20rep

Set2 99lb/22rep

Set3 99lb/20rep



Criss cross apple sauce (no pause)



Set1 22lb/17rep

Set2 22lb/18rep

Set3 22lb/19rep

Set4 22lb/16rep





LEGS



Hack squat



Set1 90lb/12rep

Set2 90lb/12rep

Set3 90lb/12rep

Set4 90lb/12rep

Set5 140lb/12rep

Set6 140lb/9rep

Set7 140lb/9rep



Leg press



Set1 90lb/13rep

Set2 180lb/9rep



Leg extension



Set1 110lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep
 
Halfi said:
Todays workout fueled by BIG bang… found a pack hiding under my mass gainer… fuck me. I’m borderline dead.

SHOULDER (3sec hold, slow neg)



Incline Rear delt fly



Set1 10lb/30rep

Set2 10lb/25rep

6half rep

Set3 15lb/21rep (no pause)

7half rep

Set4 15lb/20rep (no pause)

9half rep

Set5 15lb/14rep

13half rep

Set6 15lb/16rep

7half rep

Set7 15lb/20rep (no pause)

10half rep

Set8 15lb/20rep (no pause)

8half rep

Set9 15lb/16rep (no pause)

6half rep

Set10 15lb/21rep

4half rep



Shoulder press smith



Set1 70lb/12rep(no pause)

Set2 70lb/12rep(no pause)

Set3 90lb/12rep

Set4 110lb/12rep

Set5 130lb/11rep

Set6 160lb/8rep

Set7 180lb/6rep

Set8 200lb/2rep (no pause)

Drop 180lb/2rep

Drop 110lb/11rep



Later raise (no pause)



Set1 15lb/30rep

Set2 15lb/21rep

7half rep

Set3 15lb/21rep

9half rep

Set4 15lb/25rep

Set5 15lb/26rep

Set6 15lb/25rep

Set7 15lb/24rep

Set8 15lb/16rep



Face pull ( no pause)



Set1 99lb/20rep

Set2 99lb/22rep

Set3 99lb/20rep



Criss cross apple sauce (no pause)



Set1 22lb/17rep

Set2 22lb/18rep

Set3 22lb/19rep

Set4 22lb/16rep





LEGS



Hack squat



Set1 90lb/12rep

Set2 90lb/12rep

Set3 90lb/12rep

Set4 90lb/12rep

Set5 140lb/12rep

Set6 140lb/9rep

Set7 140lb/9rep



Leg press



Set1 90lb/13rep

Set2 180lb/9rep



Leg extension



Set1 110lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep
Click to expand...
I can’t pair legs with nothing else 🥴
 
Castaway said:
Rained out of work so I'm Actually going to do some seated 12 oz curls! 😂
Click to expand...
Haven't done that in a year. Used to love it in the dog days after work. Lawn chair and a cooler in the shade throwing the ball with my dogs.

Back, bis and forearms today. Homemade T rows with the unloaded end of the bar jammed in a corner. 🤣 Hey, it works. 🤷 Broke my wrist curl toy. Too much weight on the cheap piece of crap stretched out the hook so back to the barbell.

Yall be safe. 🙏
 
Unloaded and loaded a truck used legs arms shoulders chest , butt when walking

Sent from my SM-A526U1 using Tapatalk
 
Cardio..
multiple height box jumps some weighted
Heavy ab/core mixed in..
Bunny hops
farmers..90 mins
 
Goofy cardio .circuit.
Bunny hops,long jumps/70/75 ft at time..well short jumps for this dude..lol
weight box jumps,abs,core all mixed in non stop
also some tris..
Tweaked shoulder other day staying cardio friendly till feels ready!
 
LEGS in the morning and in the evening arms :love::love::love:
Excited Season 2 GIF by The Office
 
Push A

Inc Press
Flat Press
Hammer Strength Flyes (Mid Chest)
Low to High Cable Flyes (Upper Chest)
Dips
OH Press
Lateral Raises
Upright BB Rows
French Press
OH Rope Extensions
 
Yesterday did:
Legs, chest and shoulders.
Started with seated leg curls
1 x 15 x 70
1 x 15 x 90
1 x 15 x 110

Seared extensions
1 x 15 x 95
1 x 15 x 110
1 x 15 x 150 near fail on 10

Seated overhead press
1 x 15 x 70
1 x 15 x 90 NF @15
1 x 10 x 100 fail on 10

Fuckin Squats!

Still working these in, last time I did them I thought I jacked my neck up.. turned out to be from stress and sleeping weird!
1 x 15 x 135 Formup Warmup!
1 x 10 x 205
1 x 10 x 225

Flatbench (Smith)
1 x 15 x 155 w leg extensions
2 x 10 x 185 w leg extensions
1 x 6 x 195 no extensions

Seated fly & rear delt machine
1 x 15 x 90 flys
1 x 10 x 110 flys
1 x 9 x 130 flys HARD FAIL
1 x 25 x 65 Drop to fail

Rear delts
1 x 15 x 70
1 x 15 x 90
1 x 15 x 110

Pull ups behind neck
1 x 10

Pull ups regular
1 x 6 AND DONE!
 
Back
Deads/sumo/regular
Few different variations of shrugs
Farmer carries
bit of abs..
Shoulder pain was non existent during workout..
easy does it!!💪
 

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