What are you training today? 2.0

[Gw12]

Chest and tri today, currently 6 weeks out from my first body building show and I have no energy to train like I want


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[JohnMcc]

Chest and tri today, currently 6 weeks out from my first body building show and I have no energy to train like I want


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You got this bro

 

[JohnMcc]

Today's workout started with a good yoga and mobility session, then 30min on the Rogue Echo Bike covered 7.45miles with a 2.5min sprint at 300watts
Arms, shoulders, chest

Rope tricep pushdowns 55lbs x15 superset with Standing Cable Tricep Kickbacks 10lbs x10ea, 60lbs x14 superset 10lbs x10

Crucifix Cable Curls 40lbs ea side x14, x12

Cable lateral raises 10lbs x21, 15lbs x11, 10lbs x15

Incline DB chest flyes 20s x13

Strive machine incline chest Press 12plates x7, 10plates x9

Strive machine preacher curls 9plates x10, 8plates x11

Deadlift machine Shrugs 90lbs ea side x12, x12 (hung out in the stretch position to work knots loose) superset with Single DB OH Tricep Ext 40lber x18

DC style stretching after all sets.

 

[Gw12]

You got this bro

I tweaked my lower back today, went to the chiropractor to get adjusting and I have a ton of inflamed muscles and recommended I take a week or two off


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[Plate Rape]

Arms and core

 

[JohnMcc]

I tweaked my lower back today, went to the chiropractor to get adjusting and I have a ton of inflamed muscles and recommended I take a week or two off


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Damn sorry bro, I hope the week or 2 does you well.

 

[JohnMcc]

Today's workout started with a good yoga and mobility session, 30min on the elliptical resistance level12 120-145watts pace 2765 strides
Quads, calves, triceps

Hack Squat Calf Raises(heels hang off platform for a deep stretch) 150lbs x12, x12, 140lbs x13

Sissy squats(knees from touching ground to full ext) x18, x18

Straight bar cable tricep pushdowns 65lbs x20

Strive machine leg ext 12plates x17, 13plates x14

Bent over cable OH Tricep Ext 45lbs x24

DC style stretching after all sets.

 

[Lockedin1]

Back, bis, core, and a lil cardio.

 

[JohnMcc]

This afternoon's workout started with a good yoga and mobility session, 20min on the Rogue Echo Bike covered 5.94miles 130-145watts pace
Back, arms, abs

Pull Ups(explosive reps only) BW(neutral grip) x9, x6, (chin grip) x6

Straight bar cable tricep pushdowns 65lbs x18, x18

Bosu ball crunches BW x20

Strive machine seated chest supported low Rows 14plates x11, x9

Dip position hanging leg raises (side-side-center) x8

Single DB OH Tricep Ext 35lbs x27

Strive machine seated lat pulldowns 12plates x16 superset with Strive machine preacher curls 7plates x14

DC style stretching after all sets.

 

[dirt85]

Chest/tri. Got pissed cause I felt weak, and didn't have a good workout. Getting up at 3 is rough anyway, only got about 5 hours sleep, and trying to lose 6 more pounds before next cycle starts in Sept. Rant over

BB Bench
Warmup 130x20x2
245x12, 265x12, 265x12
DB Incline
85's x15, 95's x8, 85's x12, 85's x12
Single arm tri push down
50x12,x4
Cable fly
4x12 60lb
Overhead tri ext.
120x12,12,12,failure
Incline Cable fly
4x12 40lb

 

[JohnMcc]

Chest/tri. Got pissed cause I felt weak, and didn't have a good workout. Getting up at 3 is rough anyway, only got about 5 hours sleep, and trying to lose 6 more pounds before next cycle starts in Sept. Rant over

BB Bench
Warmup 130x20x2
245x12, 265x12, 265x12
DB Incline
85's x15, 95's x8, 85's x12, 85's x12
Single arm tri push down
50x12,x4
Cable fly
4x12 60lb
Overhead tri ext.
120x12,12,12,failure
Incline Cable fly
4x12 40lb

You still got the work in, keep at it bro

 

[dirt85]

You still got the work in, keep at it bro

I'm trying, just one of those days. Appearance wise I'm better than I have been since high school, strength wise I suck right now. Before I quit cycling a few years ago, I was benching well over 400, and squatting over 500. Can't even get close now, but back then I was about 245 and probably 25ish bf, this morning I was 198, and bf probably around 17/18.

 

[JohnMcc]

Today's workout started with a good yoga and mobility session, 35min on the elliptical resistance level12 135-160watts pace 3367 strides
Shoulders and chest

Rope cable facepulls(different cable machine than usual) 30lbs x20, x18

Cable Lateral raises(different cable machine than usual) 20lbs x16ea, x14ea, x14ea

Strive machine incline chest Press 11plates x10, x10

Deadlift machine Shrugs 90lbs ea side x12, x12, x12

DB incline chest flyes 15s x20

DC style stretching after all sets.


Pinning test, primo, and mast post workout.

 

[JohnMcc]

Today's workout started with a good yoga and mobility session, then 30min on the Rogue Echo Bike covered 8.33miles had a good sweat going
Legs

Hack Squat Calf Raises 150lbs x11, x11, x11

Hip Adduction machine 170lbs x13, x13

Nordic Lying Leg Curls BW x16, x16

Leg Press 180lbs(narrow atg knees over toes stance) x16, 320lbs(mid stance atg) x13, (sumo stance break parallel) x10

Sissy squats(knees on ground to full ext) x20

DC style stretching after all sets.

 

[DirtyIron14]

Chest, tris, core

 

[Doug 64]

Legs yesterday did Hacksquats, Plate load LP, Extensions and abduction stuff.

 

[DirtyIron14]

Back, bis, core, and just picked up a new to me rower. Time to burn this belly off!! Going to pick up a schwinn airdyne possibly this weekend

 

[Doug 64]

Did upper body chest, back, Triceps, light arms yesterday, Friday. Can't wait for the doctor to clear me so I can get back at it for real!

 

[Buff Bagwell]

went into my gym at 330am and blasted chest this morning. tonight, ill do some side lateral raises and maybe a few triceps to get a quick pump

 

[JohnMcc]

Did upper body chest, back, Triceps, light arms yesterday, Friday. Can't wait for the doctor to clear me so I can get back at it for real!

What injury do you need cleared from? I hope doc says your g2g bro

 

[Doug 64]

What injury do you need cleared from? I hope doc says your g2g bro

I had a Labrum tear, popped my bicep tendon, cleaned up my rotator cuff and cleaned up the shoulder capsule.

 

[Doug 64]

More Legs!
Hacksquats, 3 Pisition Leg Press on machine, PLLP & Toe presses in-between sets, 2-1-1 Extensions and squats till i broke the Smith machine!
Pics below... if you can read the scratch!!!

 

[JohnMcc]

I had a Labrum tear, popped my bicep tendon, cleaned up my rotator cuff and cleaned up the shoulder capsule.

That's a rough one, sounds like it's on its way back to full capacity though.

 

[JohnMcc]

Today's workout started with a good yoga and mobility session, 35min on the elliptical resistance level12 130-155watts pace 3194 strides
Arms, delts, lats

Pull Ups (explosive reps only) BW (neutral grip) x8, (chin grip) x8

Standing Cable Tricep Kickback 20lbs x12ea, x12ea

DB lateral raises 20s x20, x20 dropset to 15s x9

Strive machine seated chest supported low Rows 14plates x12, 13plates x12

Strive machine seated OH Press 11plates x12, 9plates x18

Incline bench seated DB curls 25s x11, 20s x12

Bent over cable OH Tricep Ext 50lbs x13, x11 dropset to 40lbs x9

Strive machine lat pulldowns 13plates x18

DC style stretching after all sets.


Pinning test, primo, and mast this evening post workout.

 

[Astro95]

Hit legs today, first leg day in over 2 weeks

Warm up
Matrix Adductors/abductors

Cybex Leg extensions
Cybex Seated leg curls
Barbell back squats
Booty builder back extensions (Glutes/hams)
Cybex squat press
Pendulum squats

 

[JohnMcc]

Spent an hour cutting grass and working in the yard before heading to the gym.

Today's workout started with a good yoga and mobility session, then 20min on the Rogue Echo Bike covered 5.48miles
Chest, shoulders, abs

Incline DB chest flyes 15s x12, x12

Cable Lateral raises 17.5lbs x8ea, x8ea

Kneeling BB Ab Rollouts x22

Strive machine incline chest Press 10plates x12 dropset to Strive machine seated OH Press 10plates x7

Deadlift machine Shrugs 95lbs ea side x14, x14

DC style stretching after all sets.

dMZAmpMYKDMz1

 

[Curlieque]

Push Day- chest, delts, tris

 

[Gw12]

50 min cardio with legs


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[JD1155]

Chest/ Biceps/ Elliptical sprints

Incline flies
Smith machine incline
Flex machine decline

Superset
Cable Crossovers
Preacher curl machine

Superset
One arm preacher curls
Standing cable curls

Elliptical sprints
6 rounds
1 min on - hard
1 min off - recovery

 

[DirtyIron14]

Chest and tris....following one of Mountaindog's chest and tris dumbbell routine