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What are you training today? 2.0

Push B Upper Back Focus

Lat Pulldown (slightly leaning back)
Chest Supported T-Bar Rows
DIY Machine Row
HS Low Row
Pullovers
Incline DB Curls
Preacher Curls - Deep Stretch
Abs
 
Bis tris and whatever else I throw in


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Leg day. We’ll see how it goes. Lower back is cashed already from dragging and gutten 2 deer last night . Could be short lived


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This evening's workout was a fast workout, hit legs

Yoke pushes, farmers walks, and sandbag Rows and loads to warm up

SS Yoke bar squats working up to 315 for 3,2,1
LegPress
BW Leg ext

My quads are fried and got some intensity cardio in with the warm up.
 
This mornings workout started with a good yoga and mobility session, then hit shoulders, back, and Arms

DB Push Press worked up to 60s 1x3 65s 2x3
TBar Rows
DB lateral raises
Straight bar cable curls
Rope cable tricep pushdowns
DB OH Tricep ext
Shrugs

DC style stretching after most sets.
 
Chest
Incline bench
Barx10
135x10
185x10
225x7
225x8
225x9
185x10
135x10
135x10
135x10

90 degree chest press machine

Tricep pull downs

Triceps are cashed both were locking up randomly for a while


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Pull A

  • machine lat pull downs
  • chest supported single arm row
  • cable lat push down
  • single arm preacher curls
  • cable bicep curl
  • seated dumbbell hammer curls
 
Legs

Hack squat machine
Plate a side x10
2plates a side x10
3 plates a side x9
3plqtes a side x9

Reverse Hack squat
2plates a side x10
3plates a side x10
3 plates a side x10

Calf raises

Adductor machine 4 sets
Abductor 4 sets

Cardio


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Biceps/triceps:
All supersets:
  • Alternating dumbbell curls
  • Hammer dumbbell curls
  • Across the body dumbbell curls
  • Reverse grip dumbbell curls
  • Single arm dumbbell kick backs
  • Single arm lying dumbbell extensions
  • Bent dumbbell kickbacks both arms together
 
Did back and biceps cardio this morning…. Now I feel like I need some rest and ibuprofen.
 
This evening's workout started with a quick mobility session then back, shoulders, abs, and Arms

Farmers walks 100lbs each hand x2 then x4 sprint speed
Rope cable tricep pushdowns
DB lateral raises
Weighted chin ups +25lbs
1Arm DB Rows working up to 110 x5ea arm
Ab wheel Rollouts
Single DB OH Tricep ext
Incline bench seated DB curls

DC style stretching after most sets
 
Yesterday evening's workout started with a quick yoga session then shoulders back and chest

Worked up to a 175lb log Press for a single(it was a grind)
DB lateral raises
Incline DB chest flyes
Straight bar cable tricep pushdowns
Tbar Rows
Straight bar tricep OH ext

DC style stretching after final sets
 
Push Day 2

  • single arm incline chest press
  • single arm chest fly
  • smith machine shoulder press
  • DB front raise
  • Face pull
  • cable rope tricep extension
  • cable push downs
 
BC22 said:
Push Day 2

  • single arm incline chest press
  • single arm chest fly
  • smith machine shoulder press
  • DB front raise
  • Face pull
  • cable rope tricep extension
  • cable push downs
Click to expand...
Why the single arm work on chest?
 
Honestly it’s been more of an experiment than anything. I feel like I get a better mind/muscle connection when I do single arm work so figured I’d try it with chest.
 
Pull Day 2:

  • single arm lat pull down
  • close grip cable row
  • back extensions
  • cable curls
  • seated preacher curls
  • concentration curls
 

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