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What are you training today? 2.0

Today's workout started with a good yoga and mobility session, then just cardio went for a back road jog covered 2.6miles across 40min walled the uphills, jogged the downhills and flats. I was pouring sweat by the end.
 
Swapped DMZ2.0 for LGD, pinned 100mcg IGF 1-LR3 in each tricep preworkout this morning.

This mornings workout started with a quick yoga and mobility session, 15min on the Rogue Echo Bike covered 4.2miles
Arms, chest, lats

Crucifix Cable Curls 40lbs ea side x16

Straight bar tricep pushdowns 65lbs x23

Incline DB chest flyes 20s x13

Strive machine lat pulldowns 17plates x11, 16plates x10

Strive machine incline chest Press 11plates x12

Strive machine preacher curls 9plates x10

Single DB OH Tricep ext 40lber x19 dropset to 30lber x8

DC style stretching after all sets, short rest periods since I was in a time crunch.
 
Today's workout started with a good yoga and mobility session, then 30min on the elliptical resistance level 13 125-150watts pace 2638 strides good sweat going by the end
Arms, shoulders, chest

Chin grip lat pulldowns 165lbs x11, x11

Standing Cable Tricep Kickbacks 15lbs x16ea side, x15ea side

Side Lying DB Lateral Raises 7.5lb x20ea side, x20ea side

Strive machine incline chest Press 10plates x8 dropset to Strive machine seated OH Press 10plates x8

Incline search DB curls 20s x14

DB shrugs(in circles and moving neck, just heavy enough to help peel some nasty knots apart some static hold at end) 65lbs x8

Bent over cable OH Tricep Ext 50lbs x16

DC style stretching after all sets. Gnarly pumps.
 
Pinned 100mcg IGF 1-LR3 in each tricep preworkout. Past 2 days added 25mg Tbol sublingual preworkout.

Today's workout started with a good yoga and mobility session, 20min on the treadmill 3.6mph incline 8 covered 1.2mile had a good sweat going by the end.
Triceps, delts, quads, and calves

Rope cable tricep pushdowns 50lbs x17, x17

Cable Lateral raises(different cable machine but new regular for this exercise) 20lbs x20ea side, x16ea side

Hack Squat Calf Raises 140lbs x10, x10, 90lbs x15

Leg Press 180lbs narrow stance x10, x10

Strive machine seated OH Press 9plates x17

Strive machine leg ext 15plates x12 superset with BW Kneeling Leg Ext x9

Single DB OH Tricep ext 35lber x16

DC style stretching after all sets. Awesome pumps again.
 
Took 25mg Tbol sublingual preworkout.

Today's workout started with a good yoga and mobility session, then 30min on the Rogue Echo Bike covered 7.83miles
Arms and back

Pull Ups (explosive reps only) BW neutral grip x5x chin grip x6

Straight bar cable tricep pushdowns 65lbs x16

Strive machine seated chest supported low Rows 13plates x10 superset with Strive machine lat pulldowns 14plates x8

Bent over cable OH Tricep Ext 45lbs x19

Incline bench DB curls 15s x14

DC style stretching after all sets.
 
I have increased MK677 from 25mg each night to 50mg the past 2 nights. I have also increased the YK11 to 20mg AM and PM and LGD 50mg per day.

Took 25mg Tbol sublingual and pinned 100mcg IGF 1-LR3 in each tricep and Bicep preworkout today.

Today's workout started with a good yoga and mobility session, 30min on the elliptical resistance level13 125-145watts pace 2355 strides
Arms, shoulders, back

Crucifix Cable Curls 40lbs x14, x14

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

Cable lateral raises 20lbs x25ea side, x22ea side

Strive machine seated OH Press 12plates x10, 10plates x14

Strive machine lat pulldowns 16plates x11, x11

Strive machine preacher curls 9plates x9 dropset to 7plates x5

Deadlift machine Shrugs 95lbs ea side x10 dropset to 50lbs ea side x10

Bent over cable OH Tricep Ext 50lbs x13 dropset to 40lbs x8

DC style stretching after all sets.
 
Took 25mg Tbol sublingual and pinned 100mcg IGF 1-LR3 in each tricep and delt preworkout.

Today's workout started with a good yoga and mobility session, then 25min on the Rogue Echo Bike covered 6.06miles with 1 2min sprint at 400watts good sweat going by the end
Quads, calves, triceps, delts

Hack Squat Calf Raises 150lbs x12, 140lbs x12, 90lbs x16

Leg Press 180lbs(narrow atg knees over toes stance) x10, 270lbs(mid atg knees over toes stance) x10, 320lbs(mid atg knees over toes stance) x10 Dropset to 180lbs(narrow atg knees over toes stance) x10

Rope cable tricep pushdowns 55lbs x15, x15

Cable Lateral raises 20lbs x20 ea side, x15ea side dropset to 10lbs x10 ea side

Machine Hip Adduction 160lbs x16

Strive machine leg ext 14plates x 15 superset with BW Kneeling Leg Ext x8

Single DB OH Tricep ext 40lber x16 dropset to 30lber x6

DC style stretching after all sets.
 
Took 25mg Tbol sublingual and pinned 100mcg IGF 1-LR3 in each tricep and Bicep preworkout.

This evening's workout started with a good yoga and mobility session, then 30min on the Rogue Echo Bike covered 7.38miles
Arms, shoulders, chest

Chin grip lat pulldowns 165lbs x8, 135lbs x12

Straight bar cable tricep pushdowns 70lbs x14, 60lbs x17

Incline DB chest flyes 25s x9 dropset to 20s x5 dropset to 15s x5

DB lateral raises 25s x16 dropset to 15s x9 dropset to 10s x13

Strive machine seated OH Press 10plates x12

Strive machine preacher curls 8plates x14

Deadlift machine Shrugs 90lbs ea side x13 dropset to 45lbs ea side x10

Single DB OH Tricep ext 40lber x20

DC style stretching after all sets. Gnarly ass pumps as usual from the igf.
 
Today's workout started with a good yoga and mobility session, then 20min on the treadmill 3.6mph incline 8 covered 1.2miles had a hood sweat dripping by the end
Arms and Back

Crucifix Cable Curls 50lbs x12

Straight bar cable tricep pushdowns 70lbs x16, x13

Strive machine seated chest supported low Rows 15plates x13

Strive machine lat pulldowns 16plates x15

Bent over cable OH Tricep Ext 50lbs x19

Incline bench DB curls 20s x17

DC style stretching after all sets. Felt stupid strong this evening and had sick pumps.
 
Yoga and mobility session this morning, cardio in the evening on the treadmill 38min covered 2.52miles mix of backwards incline walking and normal jogging and was drenched in sweat by the end.



Pinned test and mast this evening.
 
Today was arms
Barbell wide curl 4×10×8×8×max 105lbs
Barbell close curl 4x10x10x8x8 105lbs
Barbell skullcrush superset w bb closegrip. 4x12x12x10x10 125lbs
Seated dB 45degree lean back alt curls
4x12x10x10x10 40lbs
Skull crusher close preacher ss w close grip neck bench(same bar/weight) 4x14x12x10x12 105lbs
3 sets weighted dips 45lb weight all failure
 
Today's workout started with a good yoga and mobility session, then 30min on the elliptical resistance level13
125-140watts pace 2454 strides
Arms, delts, lats

Crucifix Cable Curls 50lbs x12

Rope tricep pushdowns 60lbs x21, x16

Cable lateral raises 20lbs x22, x17

Strive machine seated chest supported low Rows 15plates x12

Strive machine seated OH Press 12plates x13 dropset to 9plates x6

Strive machine lat pulldowns 16plates x16

Strive machine preacher curls 10plates x11

Single DB OH Tricep ext 45lber x25

DC style stretching after all sets.
 
Pinned test and mast preworkout.

This afternoon's workout started with a good yoga and mobility session, then 20min on the Rogue Echo Bike covered 5.3miles with 2 1min sprints at 350watts
Legs

Tibialis Raises barefoot feet 2ft from Wall x15, x12

Hack Squat Calf Raises 160lbs x13, x11 dropset to 90lbs x8

Machine Hip Adduction 170lbs x19

Strive machine leg ext 15plates x15, 17plates x15

Nordic Lying Leg Curls BW x20

Hack Squats(narrow atg k.o.t. stance 1st set, then mid atg k.o.t. stance 2nd) 50lbs x7, x12

DC style stretching after all sets.
 
This evening's workout started with a good yoga and mobility session, then 35min on the treadmill 3.5mph incline8 covered 2.03miles and soaked in sweat by the end.
Arms and abs

Standing Cable Tricep Kickbacks 20lbs x 15ea side, x15ea side

Chin grip lat pulldowns 195lbs x8

Kneeling BB Ab Rollouts x10, x10

Ab Vacuums 5sec hold with 2 deep breathes between holds until failure to vac for 5sec x10

Bent over cable rope OH Tricep Ext 55lbs x16, 50lbs x20

Incline bench DB curls 30s x9, 20s x16

DC style stretching after all sets. Great pumps and strength this workout.
 
Today's workout started with a good yoga and mobility session, then 30min on the Rogue Echo Bike covered 7.85miles with 2 1min sprints at 400watts mixed in.
Arms, delts, lats

Crucifix Cable Curls 50lbs x12, 40lbs x15

Straight bar cable tricep pushdowns 75lbs x19, 70lbs x16

Side Lying DB Lateral Raises 7.5lbs x27ea Side, 10lbs x16ea side

Strive machine lat pulldowns 18plates x11, x9

Single DB OH Tricep ext 40lber x17, 35lber x23

Incline bench seated DB curls 20s x18

DC style stretching after all sets. Great pumps and strength.
 
Today's workout started with a good yoga and mobility session, hot/cold therapy using hot and cold shower alternating a few minutes each, then 10min on the Rogue Echo Bike with 1 1min sprint at 500watts covered 2.8miles
Arms, shoulders, chest, abs

Chin grip lat pulldowns 180lbs x10 RP x3

Rope cable tricep pushdowns 55lbs x17 RP x5

DB lateral raises 20s x24 RP x8

Strive machine incline chest Press 11plates x12 RP x2

Bosu ball crunches BW x20 RP x8

Deadlift machine Shrugs 90lbs ea side(slow reps) x8 RP x4

Incline bench DB curls 25s x11 RP x4

Single DB OH Tricep ext 40lber x23 RP x10

DC style stretching after all sets, time crunch so short breaks between exercises and all sets were rest pause.
 
Tuesday did some upper body stuff and Farmers Carries. Slowly increasing weights and exercises. Haven't done any bench press since the injury, but I did add pushups back in and the shoulder seems good.
Today I'll do some legs!
 
This evening's workout started with a good yoga and mobility session, then just cardio 20min on the Rogue Echo Bike covered 4.52miles
 
Pinned test and mast also took 25mg Tbol sublingual preworkout this evening.

This evening's workout started with a quick yoga and mobility session, then 15min on Rogue Echo Bike covered 3.78miles
Legs

Tibialis Raises shoes on feet 2ft from Wall x12, x12

Hack Squat Calf Raises 160lbs x14 RP x4, 140lbs x13

Hip Adduction machine 180lbs x15

Strive machine leg ext 15plates x14 RP x5

Nordic Lying Leg Curls BW x16 RP x6

Hack Squats empty machine*machine is old with alot of drag*(narrow atg k.o.t stance) x12 RP (mid atg k.o.t stance) x10 like 3.5min of time under tension, nasty pump and drenched in sweat I'm fried

DC style stretching after all sets. Gnarly ass pumps
 
Did legs, some upper body stuff and Farmers Carries!
Hack Squat machine 270, 340, 390 x 10 reps each.

Leg extensions
110, 120, 130 x 10 reps each and 50# x 10 reps each leg w no rest in between the double leg sets.

Tricep push downs with V bar 77, 88, 99 x 10 and repeat for long head.

Seated row machine 140, 160, 180 x 10 reps each concentric throughout

Farmer Carries 55 kb, 65 db, 75 db x 100 feet each

Assisted chins and pullups with 40# assist x 15 reps each neutral chins abd wide pulls.

Stretches pre and post.
 
Today, I did all biceps and triceps supersets of alternating dumbbell curls, dumbbell kick backs, dumbbell hammer curls, lying one arm dumbbell triceps extensions, band curls hammer grip/palms down grip/and regular grip, band triceps one arm pushdowns hammer grip/palms down grip/ and reverse grip. 💪
 
Astro95 said:
Welp, since king is no longer here and this thread was on their subforum I’m making this one in hopes of reviving it. I liked sharing my training and seeing what other members do and perhaps get some good ideas. It may just go into abyss since it’s not stickied, but oh well so here goes my training today. Leg day. Let’s get after it 😎

Warm up
Adductors/abductors (Don’t remember weights, started light worked up to the stack)

5 sets each

Barbell back squats hypertrophy day sets of 10.

95lbsx10
135lbsx10
225lbsx10
315lbsx10
225lbsx15 (back off)

Standing leg curl, (knee discomfort from squats took it slow)

50lbsx15
60lbsx15
70lbsx15
80lbsx15
100lbsx12

Sanding calf raises (Don’t remember weights, light)

2x15
1x12
1x10

Leg extensions.

65lbsx15
90lbsx15
110lbsx15
125lbsx15
140lbsx12

Seated leg curls.

90lbsx15
110lbsx15
130lbsx15
150lbsx12
170lbsx10

Lying machine squat, close stance.

100lbsx15
120lbsx15
140lbsx15
180lbsx15
200lbsx20 Drop setted
140lbsx15 Drop setted
100lbsx15
Click to expand...
LEG DAY!

Hammy curls 4x15
Leg extensions 4x15 2 drop sets
Pagnetta pendulum squat 3x8 working
Dbell splits 3x8 working
Calf raises 3x20🩸

Right to the food after!
 
Took 12.5mg Tbol sublingual preworkout today.

This evening's workout started with a good yoga and mobility session, then 8.5min on the Rogue Echo Bike covered 2.3miles with a 1min sprints at 400watts mixed in. Workout got cut short due to an emergency with my woman.
 
Took 25mg Tbol sublingual preworkout.

This evening's workout started with a quick yoga and mobility session, then 10min on the Rogue Echo Bike covered 2.7miles with 1 max effort:30sec sprint up to 1510watts(this is a PR!)
Arms

Crucifix Cable Curls 40lbs x16 last 2 reps extra slow negatives, x14 last 2reps extra slow negatives

Rope cable tricep pushdowns 60lbs x15 superset with Single DB OH Tricep ext 35lber x11, 60lbs x13 /35lber x11

DC style stretching after all sets.
 
This evening's workout started with a quick yoga and mobility session, then 10min on Rogue Echo Bike covered 2.45miles
Legs

Hack Squat Calf Raises 170lbs x14 RP x5

Nordic Lying Leg Curls BW x20

Leg Press(mid atg k.o.t stance) 270lbs x20 RP x5

Hip Adduction machine 180lbs x15

Strive machine leg ext 15plates x16 RP x4

DC style stretching after all sets.

Pinned test this evening post workout.
 
Did a shorty session of legs just to say I went! Fuckin back is agging me for tge last 3 days. Started with the R rhomboid and then switched and stayed in the Left.

Hack squats 270, 340 x 10 each nice and slow, 410 x 5 and pulled the plug for safety... I get all froggy and shit when I go over 400 so I quit whilst ahead!
PLLP toe raises 180 x 3 x 20 each set.
PLLP 180 x IDK... just pushed till I got bored.

Farmers Carries 150' x 55 Lb Ktlbs
150' x 65lb DBs, 150' x 70 DBs.

Did some Lat Pull downs... Left my glasses in the car but I think it was 110 x 1 x 10. I was hoping this might help the back get squared up... didn't help and thankfully it didn't hurt!

Hoping the back is good by tomorrow as I really wanna do some upper body/pull stuff.
 

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