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What are you training today? 2.0

Sorry brothas, been slacking on posting the workouts. Posting today’s and yesterday’s

02/08 - Legs/Abdominals
(Pre exhaust)
Hip adductor 3x 15-20
Hip abductor 3x 8-12
Lying leg curl 3x 8-12
Leg extension 2x 20-25, 1 x dropset

(Main mover)
Smith machine squat 1 warm up
1x 8-12
1x 3-6(PR since my quad injury)
1x 4-6
1x 8-10

(Auxiliary)
Hack squat 2x 10
Leg press 3x 20-25

Calf press 4x 8-15

(Abs)
Machine crunch 2x 20
Decline sit up 60 total reps

08/09 - Deltoid focused w/ Upper chest. Minor Tricep and forearm training

Lateral raise 4 dropsets starting heavier with loose form and dropping with strict form and high repetitions

Y raises 3x10-15

Seated dumbbell shoulder press 4x 4/6, 8, 8-10, 8-10

Incline press 2x 4-8 directly into -
High incline press for delts and upper chest target 2x 10-12

One arm cable front raise superset face pulls 3x burnout

Pec deck superset reverse pec deck 3x 10-15

Machine incline press 3x 12

Cable one arm wrist curl 3x 20-25
Tricep rope extension 3x 20-25
 
Pull day

High pulley ez bar cable pullovers
Single arm pulldowns
Upright linear row
Unilateral seated rows
Lat pulldowns
Rear delt flies
Dual cable curls
Ez bar cable curls


Recently added machine at the gym. Watson iso linear row.. completely in love with this thing. Thought it was a gimmicky piece when I first saw it, but boy was I wrong. Rhomboids, traps, rear delts on 🔥

IMG_6358.jpeg
 
Upper c
Inc db 3 cluster sets
Machine row 2 sets
Machine horizontal shrugs 1 set
SA lpd 1 set
Life fitness lat raise 3rp
Wide cable pd 2 sets
Abs 5 sets

It's upper/lower/off/ repeat. Hitting everything 3 times every 7 days.

Moved my high day to my upper body day and its definitely helped recovery on both upper and lower days.
 
Squats

3x5 225, 255, 275 Deep stretch pause. I told my amigos to pause at the last rep and control the push movement. If ya can't move it slowly, why ya moving it?

5x20 leg extensions
5x20 leg curls
4x15 calf raises
1.26 mi jog

Idk if I should be jogging on my leg days..I like to push myself to see if I'll quit or if I'll just endure.
 
Back/ Triceps

Pull-ups 3x Amrap
Neutral grip lat pulldowns 3x 8-10
Smith machine yates deadlifts 1x warm up, 2 x 4-6
Smith machine bent over rows 2x 4, 2x 8–12
One arm mid row 3x6-8 each side
Behind the back shrugs 3x 15-20, 8-12, 8-12

Dealing with some elbow tendonitis so cables were only performed today
Rope Tricep extension 4x 20-25
One arm Tricep ext 4x 20-25
Underhand ez bar Tricep pressdown 3x 8-12

Ended off with 3 sets of underhand chin ups
 
Pull

Single arm lat pull down
Seated machine row
Chest supported row
Wide grip pull down
Rear delt fly
Face away cable curl
Straight bar bicep curl

Intensifier in all back movements
 
Changing my workout routine to something different, been doing same thing for a while.
Not seeing any progress… time to shock the body, may add in more stair-master or deadlifts.
 
Greybeard said:
Changing my workout routine to something different, been doing same thing for a while.
Not seeing any progress… time to shock the body, may add in more stair-master or deadlifts.
Click to expand...
Are you adding weight or reps each week? Is your diet progressing? If it's programmed half decent, your training hard and recovering then it's not the routine.
Training is important but its really the least important thing. Diet and drugs really matter more
 
Just hit chest and biceps tonight

Chest
Pec deck 4x 8-12
Incline smith machine press 3x 4-6, 10, 12-15
Plate loaded flat bench press machine 3x 6-8
chest press machine 3x 12-15
Standing Cable fly 4x 15-20

Biceps
Ez bar curl 3x 10-15
Rope curl 3x 20-25
Preacher machine 3x 10-12

75 minutes high incline walking
 
08 Feb 2025 Sat
DEADLIFT DAY

The CNS Overload stuff really drowned me today but I am thrilled to smash 210x2 for 4” Paused Block Pulls. This is the technical point where the bar is furthest from my centre of gravity so to nail a heavy intense weight for this is very cool.

Pre-Exhaustion Work @ 2 rounds:
• Mobility Drills & Dynamic Stretches
• KB Twists 10x15
• Banded Unilateral Leg Curls Seated No.3x50, No.3+2x50
• Hanging Gorilla Crunches BWx8

CNS Overload:
• DL vs. Isometric Holds: 20x2@10s, 70x2@10s, 100x2@8s, 120x2@5s, 150x2@3s, 180x2@3s

Main Event:
• Deadlifts vs. 4” Blocks vs. Pause 210x2

Post-Exhaustion Work @ 3 rounds:
• Seated Unilateral Cable Curls 30x15
• Banded Unilateral Leg Extensions No.4x40
• Band Palloff Press No.3x20
• Band Crunches No.4+4x25
• Hyperextensions BWx10
• Hyperextended Cable Rows 30x10

Stretches:
• Calves, Hams, Quads & Back

-----x-----

09 Feb 2025 Sun
BACK + ARMS

Back:
• Hammer Medium Grip Lat Pulldowns 30x15, 40x15, 50x15
• Cable Rear Delt Flyes (lbs) 20x15x2, Drop Set: 40x10, 30x10, 20x10
• Seated Cable Rows 40x15, 50x12, 60x12, 70x12

Arms Super Set @ 5 rounds:
• Cable Pressdowns (lbs) 60x20, 70x20, 80x20, 90x20, 100x20
• DB Curls 5x15, 7.5x15, 10x12, 12.5x8, 12.5x6

Stretches:
• Back & Arms

——-x——-

10 Feb 2025 Mon
ABS + LOWER + DELTS

Abs & Rear Delts @ 3 sets each:
• Cable Palloff Press (lbs) 50x20
• Parallel Bar Leg Raises BWx6
• Seated Cable Rows to the Chest 20x15
• Lying DB Y Raises 3x20

Lower w/ Hamstrings Focus:
• Seated Leg Curls (Hams) 25x15, 30x15, 35x15
• Leg Press (Quads) Narrow Stance for Outer Sweep (kgs on each side) 20x15x3 very slow reps
• Lying Leg Curls (Hams) 30x15, 40x12, 50x10

Delts:
• Machine Side Delt Raises 30x15, 40x15, Drop Set: 50x15, 40x8, 30x8
• DB Side Delt Raises 12.5x10x3, Old School 15’s 2.5x15/15/15 burn set
• Viking Press (kgs on each side) top set 30x8

Stretches:
• Hams, Quads & Back

——-x——-

11 Feb 2025 Tue
OFF
 
Mobility Work / Abs

Foam roll lower back, hamstrings and upper back 30sec to 1 minute

Tennis ball between scapulas and biceps / elbow

Leg raises / wall sits to get more blood to pelvis / legs

30 min cardio @ Zone 2
15 minute Jog , slow pace.

Downward Dog 45 secs x 3

sprinters stretch 60 sec x 3

Oh yeah we getting balanced in this shit. Strength, endurance and explosiveness..
 
Leg day. Volume was brutal today

Calf press machine 2x 20-30
Seated calf raise 2x 25-30

Hip adductor 3x 12-15
Hip abductor 3x 15-20
Lying leg curl 3x 10-15
Leg extension 2x 20-25, 1 x 8 followed by a dropset

Smith Romanian Rdl 2x 6-8
Smith machine squat 4x 10, 3-6 , 6-8, 12-15
Leg press 3x 10-15, 10-15, 15-20
Hack squat 3x 8-10
 
This evening's workout started with a good yoga and mobility session, then back, shoulders, and Arms

Framers walks 150lbs ea hand 6x50ft
Tbar Rows
Rope cable tricep pushdowns
DB lateral raises
Band assisted chin ups
Shrugs
DB Curls
Single DB OH Tricep ext

DC style stretching after most sets
 
12 Feb 2025 Wed
CHEST + BACK + ABS + TRAPS

My training schedule is thrown off this week and now I’m going to be doing Quads very close to Deadlifts which is really annoying so I’m going to throw in every tool I have for enhanced recovery.

Chest & Back Pre-Exhaustion Work:
• Banded Flyes No.3x20x4
• Lat Pulldowns 30x20x2, Add No.2 Band: 30x15, 50x15, 70x15
• One Arm High Pulley Rows 30x12x2, 40x10x2
• One Arm Low Pulley Rows 40x15, 50x15, 60x15
• No.2+2 Banded Seated Cable Rows 60x12x3 with 15 second long Isometric Holds using the No.2 Bands
• Incline DB Flyes/Press 17.5x8x2
• One Arm Cable Chest Press 30x12x6

Main Event:
• Bench Press Spoto Press 120x5 Top Set

Abs & Traps:
• KB Twists 10x12x4
• One Arm Cable Shrugs 40x15x4
• Hanging Gorilla Crunches BWx6x4

Stretches:
• Chest & Back
 
Upper

Cable lateral raise
Close grip pull down
Seated machine row
Chest supported row
Incline chest press
Flat chest press
Cable fly
French press
Preacher curls

Intensifier set for all back movements
 
Upper day 2

Bench press
225x8
225x8
225x10
Rack chins
16
17
17
Upright rows
95x12
135x10
135x10
DB flys
40x10
40x15
One arm rows
50x20
75x15
Front raises
25x12
30x20
One arm tricep push downs
40x15
40x20
40x20(ish, last 3-4 half reps)
Preacher curls
35x12
35x12
35x120
 
Back , abdominals and triceps. Today was that day where I could feel every contraction and the mind muscle connection was felt at ease.

Back :
Pull-ups 3x AMRAP
neutral grip pulldown 3x 8-12

Back thickness complex
Smith machine deadlift 1 warm up, 1 x 3-6 , 1x 6-8 directly into : smith machine rows 4x 4, 4, 8-10, 15-20 superset with rope pull overs 4x 12-15

One arm hammer strength mid row 3x 6-8, 8, 10-12

Tricep (Still dealing with some tendonitis so only focusing on cables) :
Rope Tricep extensions 4x 12-15
One arm Tricep cable ext 3x 10-12
Tricep extension machine 2x 12-15, 8-10

Abs:
Crunch machine 2x 20
Roman chair leg raises superset cable standing crunch 3 sets
 
Gc316 said:
Back , abdominals and triceps. Today was that day where I could feel every contraction and the mind muscle connection was felt at ease.

Back :
Pull-ups 3x AMRAP
neutral grip pulldown 3x 8-12

Back thickness complex
Smith machine deadlift 1 warm up, 1 x 3-6 , 1x 6-8 directly into : smith machine rows 4x 4, 4, 8-10, 15-20 superset with rope pull overs 4x 12-15

One arm hammer strength mid row 3x 6-8, 8, 10-12

Tricep (Still dealing with some tendonitis so only focusing on cables) :
Rope Tricep extensions 4x 12-15
One arm Tricep cable ext 3x 10-12
Tricep extension machine 2x 12-15, 8-10

Abs:
Crunch machine 2x 20
Roman chair leg raises superset cable standing crunch 3 sets
Click to expand...
Man you do so much junk volume. Your training is counterproductive
 
D3vilson said:
Man you do so much junk volume. Your training is counterproductive
Click to expand...
It’s working for me, I periodize my volume though. I like to train hard

Generally, my top sets are at 2. Generally 1 warm up, 1 feel set, 2 working

12-15 working sets a week

I notice my limbs need more volume compared to my lats and chest
 
Gc316 said:
It’s working for me, I periodize my volume though. I like to train hard

Generally, my top sets are at 2. Generally 1 warm up, 1 feel set, 2 working

12-15 working sets a week

I notice my limbs need more volume compared to my lats and chest
Click to expand...
Sorry about the typos. I’m horribly dyslexic using a phone to type
 
Gc316 said:
It’s working for me, I periodize my volume though. I like to train hard

Generally, my top sets are at 2. Generally 1 warm up, 1 feel set, 2 working

12-15 working sets a week

I notice my limbs need more volume compared to my lats and chest
Click to expand...
How is it working? In the gym your only providing a stimulus for growth. Anything past the stimulus is creating muscle damage and inroads into recovery. From your pic you're just incredibly skinny.
You dont need more volume. You need to eat more and let them recover. You look anorexic
I can go through and count your sets posted in this thread. There is absolutely no way those sets are productive or all hard.
 
D3vilson said:
How is it working? In the gym your only providing a stimulus for growth. Anything past the stimulus is creating muscle damage and inroads into recovery. From your pic you're just incredibly skinny.
You dont need more volume. You need to eat more and let them recover. You look anorexic
I can go through and count your sets posted in this thread. There is absolutely no way those sets are productive or all hard.
Click to expand...
And do you have a physique to show ? From what I’ve read 12-15 sets a week are necessary for growth. Not every set is what I’d consider working. But If you’re just going to hate on me, I don’t see why I’d explain myself.

Usually each exercise is 1-2 sets to max out effort. Higher rep sets I consider intense , but not working. Isolations I experience no recovery issues from lol
 
D3vilson said:
How is it working? In the gym your only providing a stimulus for growth. Anything past the stimulus is creating muscle damage and inroads into recovery. From your pic you're just incredibly skinny.
You dont need more volume. You need to eat more and let them recover. You look anorexic
I can go through and count your sets posted in this thread. There is absolutely no way those sets are productive or all hard.
Click to expand...
to actually know you’ve stimulated muscle, What signs do you look for ? I’m curious

My legs specifically have grown significantly and improved since training this way. I have comparison shots
 
13 Feb 2025 Thu
CALVES + HAMS + QUADS

Calves & Pre-Exhausting Quads:
• Seated Machine Calf Raises 30x30x5
• Tibialis Toe Raises 15x20x5
• KB Swings 14x15x2
• Adductors Machine 20x15, 25x15
• Abductors Machine 40x20, 50x20

Hams & Quads Meat & Potatoes:
• Walking Lunges BWx5x3
• Standing Leg Curls 10x15, 15x15, 20x15
• Hack Squats (kgs on each side) BWx6, 10x6, 20x6
• Wide Stance Belt Squats focusing on Outer Quads (kgs on each side) 20x20x1 pump to death

Stretches:
• Calves, Hams & Quads
 
D3vilson said:
Man you do so much junk volume. Your training is counterproductive
Click to expand...
Sorry, not defending him, but what is wrong with his training? Seems like good blood flow and that back thickness complex could be quite challenging. Why do you say it is counter productive?
 

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