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What are you training today? 2.0

Pinned test, primo, and mast preworkout this evening.

This evening's workout started with a good yoga and mobility session, then 20min on the Rogue Echo Bike covered 5.83miles with a 2.5min sprint at 300watts mixed in halfway, had a nice Quad pump by the end and a good sweat going.
Arms, delts, quads

Crucifix Cable Curls 50lbs x9, 40lbs x15

Rope cable tricep pushdowns 55lbs x20, x19

DB lateral raises 15s x20, x20

Strive machine seated OH Press 11plates x12, 10plates x13

Strive machine leg ext 14plates x17, 15plates x15 dropset to 12plates x3

Strive machine preacher curls 9plates x12, x10

Single OH Tricep Ext 40lber x15 dropset to 30lber x9

DC style stretching all sets. These pumps are getting gnarly, I love it.
 
This evening's workout started with a quick yoga and mobility session, everything isn't recovered enough to lift so just cardio today 30min on the Rogue Echo Bike covered 7.19miles.
 
Did some legs today. I still kinda limited in my upper body stuff so I'm focusing on legs as they needed attention anyway!
I only did a few lifts today in hopes that I won't overwork them or retard growth as I literally do legs with every visit to the gym. Today I did Hacksquats, extensions and seated curls... as usual I couldn't help myself and did some lat pull downs with IFO and behind the neck variations.
No wonder the doctor banned me from the gym for 2 months just surgery!

Hacksquats

2 x 10 x 270 warmup/formup!
1 x 10 x 320
1 x 10 x 340
1 x 10 x 390... near fail on 10 and the knees said NO MAS... in a friendly way!

Extensions 2-1-1s

1 x 10 x 120 both
1 x 10 x 50 L
1 x 10 x 50 R

1 x 10 x 130 both
1 x 10 x 50 R
1 x 10 x 50 L

1 x 10 x 140 both
1 x 10 x 50 L near fail... real near!
1 x 10 x 50 R near fail " "

1 x 25 x 90 drop set agony!! Hard fail!

Seated curls

1 x 10 x 90
1 x 10 x 110
1 x 10 x 130 FAIL!!!

Lat pull-downs IFO and BEHIND neck 1 set each at set weights with no break in-between.

1 x 10 x 88
1 x 10 x 99
1 x 10 x 110

Stretches PRE, POST and DURING.
 

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Today's workout started with a good yoga and mobility session, then 30min on the elliptical resistance level12 130-155watts pace 2945 strides good sweat going by the end
Arms and chest

Chin grip lat pulldowns 180lbs x8, 165lbs x8

Standing Cable Tricep Kickbacks(different cable machine than usual) 20lbs x15ea, x10ea

Pec deck chest flyes 105lbs x14

Incline bench DB curls 20s x12, 15s x12

Strive machine incline chest Press 11plates x11, x9

DB skullcrushers on high incline bench 15s x25

DC style stretching after all sets.
 
Push day

Warm up - Pre chest pump
Cybex pec deck

Panatta power smith machine flat chest press
Seated DB lateral raises
Panatta power smith upper shoulder press
Incline bench
Matrix seated chest press
Rope push downs
Panatta super French press
 
Today's workout started with a good yoga and mobility session, then 35min on the treadmill incline 9(of15) 3.5mph covered 2miles new stimulus since it's been a long while since using a treadmill last, I'm soaked in sweat.
Back, shoulders, abs

Cable lateral raises(different cable machine than usual) 20lbs x22ea, 30lbs x12ea

Bosu ball crunches BW x22, x22

Strive machine seated OH Press 12plates x9, 10plates x17

Strive machine lat pulldowns 15plates x12, x12

Deadlift machine Shrugs 100lbs each side x10, x10

DC style stretching after all sets.



Pinned test, primo, mast post workout.
 
Skipping the gym tonight. Me and the wifey are gonna take full advantage of being kidless tonight and go play some laser tag and go karts!!
 
DirtyIron14 said:
back, bi's core, and rower. First going to do the savage Jr race with my 7 year old. He's so pumped for it.
Click to expand...
Good luck to you both... I have to tell you it's fucking awesome to hear someone say that their kid is going out to do a physical activity. I'm so sick of the little motherfuckers hiding in the basement playing video games till they're 36 years old...
 
Doug 64 said:
Good luck to you both... I have to tell you it's fucking awesome to hear someone say that their kid is going out to do a physical activity. I'm so sick of the little motherfuckers hiding in the basement playing video games till they're 36 years old...
Click to expand...
Not my Littles, they love being outside.
 
Friday:
Upper body and repeat PT stuff.

Seated shoulder presses, with 3 hand positions aka sets per cycle x 3 cycles.

Seated Row machine with concentric lifts 3 up 2 sec hold at top, 3 down x 3 sets of 15.

Seated flys machine
Controlled lifts, barrel hug technique and 2 second hugs at the top.

Tricep push downs rope 3 sets

PT exercise for shoulder and elbow with cable machine utilizing ADDUCTION and ABDUCTION 3 sets each arm.

Wrist curls at 2 minutes per set each hand x 5 sets.

Assisted Chins and Pull ups 80Lb assist till doc says otherwise
20 neutral chins
10 real wide pull-ups.
 

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This morning... see attached pic... too damn last to type all that shit out again! LEGS and some chin-ups and pull-ups.

10 x 10 leg extensions with a drop set on the end is the highlight though!
 

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Today's workout started with a good yoga and mobility session, then 35min on the Rogue Echo Bike covered 8.61miles
Biceps and triceps

Crucifix Cable Curls 40lbs ea side x16, x14

Straight bar cable tricep pushdowns 65lbs x22, x18

Strive machine preacher curls 9plates x12

Bent over cable rope OH Tricep Ext 50lbs x15 dropset to 40lbs x9

DC style stretching after all sets, the pumps were skin splitting!
 
Today's workout started with a good yoga and mobility session, then just cardio 35min on the elliptical resistance level 12 135-155watts pace 3260 strides.
The gym got new Rogue foam boxes, tire flip machine/sled, etc so for fun I tested my standing vertical box jump after some warm ups and was able to make it up onto a 48" box. Now I'm curious what my actual vertical jump is.

Donating blood plasma this afternoon.
 
This evening's workout started with a quick yoga and mobility session, then 25min on the Rogue Echo Bike covered 6.57miles nice sweat going by the end.
Arms and shoulders

Chin grip lat pulldowns 165lbs x11, x9

Rope cable tricep pushdowns 55lbs x18, x16

DB lateral raises (FullROM 1/2ROM makes 1 rep) 15s x14, x14

Strive machine seated OH Press 10plates x12

Strive machine preacher curls 8plates x13

Deadlift machine farmers iso hold stretch position 135lbs ea side x:30sec rest pause x:19sec

Bent over cable rope OH Tricep Ext 55lbs x13 dropset 45lbs x9 dropset to 37.5lbs x7

DC style stretching after all sets.
 
This evening's workout started with a good yoga and mobility session, then just cardio 20min on the treadmill incline8 3.7mph covered 1.23miles good sweat by the end.
 
Did legs today 10 x 10s for extensions and seated curls, did prone curls as well but kept them to lower weights and higher reps. Did ABDuction spreads for the glutes etc and finished up with varying foot angle toe raises utilizing wide/Toes out, neutral and pigeon toe positions to isolate the calfs.

The workout:

Seated ABDuction

1 x 10 x 100
1 x 10 x 120
1 x 10 x 140

Seated extensions

1 x 10 x 100 both legs
1 x 10 x 50 L
1 x 10 x 50 R

1 x 10 x 120 both
1 x 10 x 60 L
1 x 10 x 60 R

1 x 10 x 140 both
1 x 10 x 50 L
1 x 10 x 50 R

Drop set (fuckin killer!!!)

1 x 35 x 70 both
1 x 35 x 35 L
1 x 35 x 35 R

Seated Curls

1 x 10 x 90 both
1 x 10 x 50 L
1 x 10 x 50 R

1 x 10 x 110 both
1 x 10 x 60 L
1 x 10 x 60 R

1 x 10 x 120 both
1 x 10 x 50 L
1 x 10 x 50 R

Prone leg curls

1 x 20 x 50
1 x 20 x 60
1 x 20 x 60 Fail!!!

Toe raises Seated LP Machine with varying angles of foot placement

NEUTRAL

3 x 20 x 90 both
3 x 5 x 90 L
3 x 5 x 90 R
 

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YESTERDAY... Upper body shit and stuff!
It's a day late and I'm just too fucking lazy to type it all out... please... see the Pic below for the details.
 

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Today's workout started with hot/cold therapy using hot and cold shower alternating a few times, a good yoga and mobility session, then 35min on the elliptical resistance level12 135-155watts pace 3326 strides
Arms and calves

Crucifix Cable Curls 40lbs ea side x15

Rope cable tricep pushdowns 50lbs x20

Hack Squat Calf Raises 140lbs x12, x12

Incline bench DB curls 20s x13

Single DB OH Tricep ext(hands on bell) 35lber x24

DC style stretching after all sets. I had some nasty pumps, GET SOME!
 
Did some small upper body stuff with no particular onus. I'm still limited in my list of can do exercises. Had a decent workout for what I planned but was a little bummed at the end.
Haven't Bench Pressed since just before my surgery. I figured I'd give it a whirl today and was lucky to not drop the bar on my face! WTF my shoulder was like absolutely not asshole! I was lucky to get the one rep of an Olympic bar back in the rack!
The workout:
P.T. stuff for warmup with 3 sets 1 x 10 each arm.
Abduction and ADDuction elbow and shoulder movement at 33lbs.
Tricep push downs with the V handle. I definitely do more than PT weight with this. They have me at 50 or 60lbs.

1 x 10 x 66
1 x 10 x 77
3 x 10 x 88

Seated incline shoulder press

1 x 15 x 50
1 x 15 x 120
1 x 15 x 170

Seated lat pull down machine Plates

1 x 10 x 50
1 x 10 x 140
1 x 8 x 190 FAIL!

Seated row machine

1 x 15 x 120
1 x 15 x 140
1 x 15 x 160

Preacher curl machine
1 x 15 x 32
2 X 15 x 40... bicep is still tight AF!

Assisted chins and pull-ups dropped from 70 to 60lbs on the assist today with NO NOTICEABLE change in degree of difficulty.
1 x 20 neutral grip chins with 60# assist
1 x 15 x regular width (as opposed to really wide) grip and 60# assist.

Added EAA's to my morning weight gain shake and tried something old. I froze half of it last night, defrosted it this morning and took it to the gym with me so it stays cold. I used to do this back in the day and the gains were noticeable! BTW EAA taste like shit! I'll keep you all posted on the progress.
 

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