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What are you training today? 2.0

Glycomann said:
Does anyone squat, bench and dead lift anymore? How about presses from the rack? What about power cleans? How are you guys building a base? How do you guys expect to wear out your joints by the time your 55 tossing dumbbells and pushing machine pins around?
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I'll tell you that when I'm training strength athletes and watching them go heavy on BB Squats, Bench, Dead's, Cleans, etc. I'm like, "I wonder if I could still...." Then I snap back to reality and realize those days are long gone. lol Not so much that my joints couldn't handle it but just conflicts with my hypertrophy goals. In the future who knows! I think the age/joint thing is overrated and due to not enough recover combined with poor lifting technique. Guess will always say they can do a lift anymore, send me the vid of them doing it and I'm like well I can see why. lol
 
Lower 2

Leg press
Smith Machine SLDL
Hammerstrength V-Squat
Seated Leg Curl
Dumbbell Reverse Lunges
Machine Hip Abductor
Standing Machine Calf Press
Abs - Scissor Crossover Kicks
Cardio - 30 min Elliptical
 
This evening's workout started with a good yoga and mobility session, then arms and delts

Rope cable tricep pushdowns
Incline bench seated DB curls
DB lateral raises
Rope cable tricep OH ext

DC style stretching after all sets.
 
Glycomann said:
Does anyone squat, bench and dead lift anymore? How about presses from the rack? What about power cleans? How are you guys building a base? How do you guys expect to wear out your joints by the time your 55 tossing dumbbells and pushing machine pins around?
Click to expand...
I do all that.
 
06 Feb 2025 Thu
BACK

Back, Traps & Rear Delts:
• Cable Upper Back Rows 25x20x3
• Chest Supported Machine Low Rows 30x15, 40x15, 50x12, 60x10
• One Arm High Pulley Rows (lbs) 60x15, 80x15, 100x12
• High Pulls 75x3x6
• Hammer Wide Grip Lat Pulldowns 40x12, 50x12, 60x12
• One Arm Cable Shrugs (lbs) 80x15x3
• Pull-ups BWx3x3

Stretches:
• Back
 
So this week has been a somewhat crappy week. Been battling several issues with some type of illness my k dunks fighting and have felt a bit crappy. Fatigued and some kind of pain by my kidneys. Who the hell knows. But this week has been an exercise in discipline. Didn’t feel it every day this week. But for my ass out of bed and went and got it done regardless. Why? Because discipline and consistency trump motivation no matter what. So todays workout was:

Upper 1

Hammerstrength Incline Chest Press
Hammerstrength Tricep Dips
Cable Double Bicep Curls
Hammerstrength ISO Rows w/ a final rest/pause set
Cable Lateral Raises
Cable crossover Flys
EZ Bar Overhead Tricep Extensions
Cable Bicep Curls
Machine Rows w/ final rest/pause set
Hammerstrength Flat Chest Press
Hammerstrength Lat Pulldowns
Dumbbells Side Bends
30 minutes Elliptical for Cardio
 
Pull B

Lat Pulldown (Upper Back Focus)
HS Chest Supported Rhomboid Row
HS Chest Supported Lat Row
CG Seated Upright Pulldowns
HS Low Row
HS Preacher Curls
BB Spider Curls
Rope Hammers
Abs
Calves
 
Shoulder Day

OHP
95lb x 5
135 x 3
155 x 2
185 x 1 (New 1RM military press)

DB Shoulder Press
5 sets of 20
50 x 20, 50 x 20, 40 x 20, 40 x 20, 30 x 20

Lateral Raises
5 sets of 15
25 x 15 , 20 x 15 , 20 x 15 , 15 x 20, 15 x 20

Definitely would love to hit 225lb one day but I'll wait until pigs fly lol
 
07 Feb 2025 Fri
ARMS + DELTS

Arms Super Sets @ 4 rounds:
• Cable Overhead Extensions (lbs) 60x20, 70x20, 80x15, 90x15
• Incline DB Hammer Curls 5x15, 7.5x15, 10x12, 12.5x10

Delts:
• Reverse Pec Deck Machine (lbs) 20x15, 30x15, 40x15
• Cable Side Delt Raises (lbs) 20x15, 30x15, 40x12, Drop Set: 50x10, 30x8, 20x10
• DB Side Delt Raises 2.5x15+15+15x2 doing half range then top range then full range like old school 21’s

Stretches:
• Arms
 
This evening's workout started with a quick mobility session, then legs

Leg Press working up 3x5 580, 590, 600 then 400x16, x16

DC style stretching after final set
 
Just finished an arms workout.

Rear delt face pulls- 4 sets 15-20 reps with paused squeez

Barbell shoulder press- 4 sets 12 reps

Standing later raises- 4 sets 15 reps

Tricep rope pull downs- 4 sets 15-25 reps

Tricep skull crushers- 4 sets 15 reps

Tricep cable kick backs- 4 sets 10-12 reps

Barbell bicep curls- 4 sets 15 reps

Bicep bench isolated dumbbell bicep curls- 4 sets 12-15 reps

@Fletcher 3 way bicep curls (hammer curl, regular curls palms up, reverse curls with palms down- all 3 for 1 rep- 4 sets 10-12 reps

All sets have a 45 second rest period between sets.
 
Another add an 1" to your arms in 4 hours.... Thought it would be fun to do, then get ready for superbowl parties and wear a 4xxxxl and make it look small :)
 
Legs. Pain dominant. Nuff said.

Sport Cant Walk GIF by FOX Sports
 
Meetketchup said:
@KingoftheNorth14 That is clearly not enough volume! :)
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Sometimes l will shoot for only 9 total sets per body part but I really like the 12 sets and high volume reps. Sometimes that first set per movement is just getting that mind muscle connection so the next 3 sets are locked in. I really enjoy the squeeze and the pump with this volume.
 
KingoftheNorth14 said:
Sometimes l will shoot for only 9 total sets per body part but I really like the 12 sets and high volume reps. Sometimes that first set per movement is just getting that mind muscle connection so the next 3 sets are locked in. I really enjoy the squeeze and the pump with this volume.
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I love high volume for smaller body parts. Frequently as well.
 
Meetketchup said:
I love high volume for smaller body parts. Frequently as well.
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You know prior I’ve been so fixed the last few years lifting heavy trying to get more strength and size. For about the last yr I switched to high volume and longer rest periods between workouts and I’ve grown significantly more and have less injuries than going heavy.
 
KingoftheNorth14 said:
You know prior I’ve been so fixed the last few years lifting heavy trying to get more strength and size. For about the last yr I switched to high volume and longer rest periods between workouts and I’ve grown significantly more and have less injuries than going heavy.
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That's what usually happens. Unfortunately, many people (bros) just can't seem to grasp that heavy weights are 100% correlated to maximum hypertrophy. Time under tension, higher reps, etc= money
 
Meetketchup said:
That's what usually happens. Unfortunately, many people (bros) just can't seem to grasp that heavy weights are 100% correlated to maximum hypertrophy. Time under tension, higher reps, etc= money
Click to expand...

At this point I feel like I’m close to done with ego lifting. I feel so much better now than ever. Don’t get me wrong every once in a while I will go heavy to ego lift but it’s for myself, and rare over the last year. In my garage gym I have no audience. Just me vs me.
 
BigD9795 said:
To be fair, I didn’t quantify the type of volume. And while what I was doing wasn’t optimal due to ignorance, it was still better than sitting in the couch. 😉
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No need to get defensive. lol Was busting your balls.
 
Meetketchup said:
That's what usually happens. Unfortunately, many people (bros) just can't seem to grasp that heavy weights are 100% correlated to maximum hypertrophy. Time under tension, higher reps, etc= money
Click to expand...
Oh the truth here. Squatting 225 x 10 definitely led to 335 for 2.
 

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