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What are you training today? 2.0

17 Feb 2025 Mon
ABS + DELTS + LOWER + TRAPS

Abs:
• Cable Palloff Press (lbs) 60x20x4
• Parallel Bar Leg Raises BWx6x4

Lower Hamstring Focused:
• Seated Leg Curls 25x25, 30x20, 40x15
• Leg Press (kgs on each side) 20x25, 40x20, 60x15
• Lying Leg Curls 30x15, 40x15, 50x12

Delts & Traps by Adil Pathan:
• BB Shrugs 35x30, 55x25, 85x20, 115x15, 175x8 super set with last set Unilateral Cable Shrugs (lbs) 70x20
• Seated Machine Shoulder Press 20x25, 30x20, 40x15
• Machine Side Delt Raises 15x30, 20x25, 25x20, 30x15, 45x12
• Cable Bar Facepulls 20x20, 30x15, 40x15
• Viking Press (kgs on each side) 25x10, 15x10, 10x10

Stretches:
• Hams, Quads & Calves
 
Incline bench day 3x3

185 x 3
205 x 3
225 x 3
Incline bench

DB Incline Press
4 sets of 20 @ 35,40,45,50

DB Flies 3 of 15 @ 25-30lb

Tricep rope pushdown
4 sets of 12-15 35,50,62.5,67.5

Cardio 2.7m jog with 33 mins. I can do better... fucking shins.
 
18 Feb 2025 Tue
UPPER BODY

• Cable Chest Press (lbs) 30x20, 40x20, 50x20
• Cable Scoops (lbs) 20x12x2
• Unilateral Low Pulley Rows Chest Supported (lbs) 60x15, 70x15, 80x15, 90x15
• Pull-ups BWx3,3,6
• Bench Press working up to 100x10
• Chest Supported Machine Low Rows 30x15, 40x15, 50x12
• High Pulls 40x20, 60x15, 90x10
• Skullcrushers 10x30, 20x25, 30x15, 40x10
• DB Preacher Curls 2.5x25, 5x20, 7.5x15, 10x12

• Stretches: Chest, Back & Arms
 
Upper

Cable lateral raise
Close grip pulldown
Seated machine row
Chest supported row
Incline press
Flat press
Cable fly
French press
Preacher curl

MYO on all back movements
 
Its Thursday so its light bench day. So I'll start with warming up with
3 sets of 30 pushups, 40 face pulls on 3 planes, and 20 calf raises.
1 set of 120 for 8 then 4 sets of 140 for 6-8 with 20 calf raises and 135 pound lat pulls in between as working rest periods between sets.
Dips for 3 sets of 20.
3 sets of single arm lat pull downs with 60 pounds each ARAP
3 sets of seated cable flyes with 60-70 pounds for ARAP
3 sets of standing low flies with 60 pounds ARPA
If I'm feeling good a couple more sets of push ups to failure focusing on different arm positions.

If I get 4 set of 8 with at least 1 rep in reserve I'll increase the weight next week 1kg and start over.
I'm coming back from a killer trip to the ER so strength is in the shitter big time.
I have a little over 20 weeks to get back to a 200 bench, there is no other option!
 
Chest and tris. Worked up to my usual. Wasn’t feeling as strong as last week.
Final 2 chest flat bench was 315x4. 315x4. Then on to incline. Cable chest stuff. Tris. Pull downs. Reverse. No cardio today. Had to fit it in between 2 hockey games. Softball practice. Then baseball practice.


Sent from my iPhone using Tapatalk
 
22 Feb 2025 Sat
DEADLIFT DAY

Pre-Exhaustion Work:
• Dynamic Stretches & Mobility Drills
• Abs: KB Twists
• Hams: Seated Banded Unilateral Leg Curls
• Abs: Hanging Gorilla Crunches

CNS Overload:
• Snatch Grip Deadlifts vs. 34 kgs Chains vs. 2-Pause: 70x2, 100x2, 120x2, 150x1

Main Event:
• Snatch Grip DL vs. 34 kgs Chains: 170x3

-----x----

22 Feb 2025 Sat
EXTRA WORKOUT

Full Body Circuit @ 3 rounds:
• Hams: Seated Leg Curls 30x15, 35x15, 45x12
• Back Width: Hammer Wide Grip Lat Pulldowns 30x15, 40x15, 50x15
• Quads: Leg Extensions 20x15, 25x15, 30x15
• Delts: Machine Side Delt Raises 20x15, 30x15, 40x15
• Triceps: Overhead Cable Extensions (lbs) 60x20, 70x20, 80x20
• Biceps: DB Preacher Curls 5x15, 7.5x15, 10x10

Stretches:
• Calves, Hams, Quads, Back & Arms

-----x-----

23 Feb 2025 Sun
BENCH PRESS + SQUAT Day

I had told myself I would not go overboard with the volume on these Full Body Circuit sessions and I even decided to cap the volume at 30 odd sets and yet here I find myself entrenched in 45+ sets at the START of the week. I just need to really dial in my nutrition now. No way will I pull this off on a calorie deficit or with sub-200g of Protein.

• Upper Back: Lying DB Y Raises 5x20x2
• Side Delts: DB Side Delt Raises 5x15x3
• Press: Standing DB Shoulder Press 17.5x15x2
• Lats: No.2 Banded One Arm Low Pulley Rows 40x12x3
• Abs: KB Twists 10x15x3

• Lats: Pull-ups BWx3x3
• Abs: Hanging Gorilla Crunches BWx6x3
• Side Delts: One Arm Cable Side Delt Raises 10x15, 12.5x15, 17.5x10
• Triceps: Cable Pushdowns 30x20, 35x20, 40x20
• Biceps: DB Hammer Curls 17.5x10x3

• Hams: Standing Cable Leg Curls 40x20x3
• Abs: Standing Banded Crunches No.4+4x25x3
• Chest: Banded Flyes No.3x15x3
• Triceps: DB Cross Extensions 5x15x3
• Biceps: DB Curls 5x12x3

Main Events:
• Main Event 1: Bench Press vs. 34 kgs Chains working up to 100x4
• Main Event 2: Deep Squats working up to 90x8 getting back to relearning the movement

Stretches:
• Everything
 
Defiant19 said:
I just need to really dial in my nutrition now. No way will I pull this off on a calorie deficit or with sub-200g of Protein.
Click to expand...
How much do you weight and approx bf%? Protein you are currently taking in? Other macros? If you don't want to say, that's cool.
 
Back day today!

Overhand barbell rows (mid back focused)
Underhand barbell rows (lower lat focused)
One arm v bar cable rows
Lat pull downs
Underhand lat pull downs
Lat pullovers
Hyperextensions


Might even throw in some v bar lat pull downs and some extra rear delt work if I’m feeling it. Love doing high volume
 
Started at a new gym so I used different equipment.
I put my target rep range and in parenthesis I put my actual reps. People get confused often when starting a routine and just stop at the written reps or try to start out being too exact.
My goal is failure for most movements.
The reps are a target.
The sets where I was under ill just keep those weights and progress with them either until i stall or until I hit the top rep range. If it's too low and I went too heavy ill adjust. I generally do not like to go below 6 reps on the first working set.

This is pretty basic stuff but a good majority of the posters here are taking drugs when they have no business doing so and they still are clueless about everything.

Biceps/legs
Sa cbl curl 2x 12-15 (11,8)
Cable wrist curl 1x20-30 (25)
Hack squat 2x15-20 (14,9)
Seated leg curl 3rp 6-9 (6,3,3)
High and wide leg press 1x8-12 (10)
Calves 3 sets
 
training for a bench press meet in 20 weeks so....

Heavy bench day:
all the warm up shit.
Flat bench 120x5 140x3 157.5 3x3 170x1 All slow with a comp pause.
I feel that I could have gotten 160 for the 3x3 and 175-180 for the last rep but I swore I'd make a plan and follow it, and damn it I'n going to listen to the coach!
A few cool down sets of dips and cable chest moves.
Next week I'll bump up 1.5 on the 3x3 and 5 on the last single.
If I can add 1.5 a week I'll be doing 187.5 for 3x3 in 20 weeks and should be able to hit 200 comp style.

During prep I only really work on the main movement. I don't usually start so early, I'll wait until 8-10 weeks out to start focusing on the main lift. This time I'm recovering from a nasty hospital visit, and getting back to where I was is looking like its gonna take a bit more time. I was hitting 200 easy in the gym before my last meet, just a few weeks before I ended up in the hospital. I'm only up to 170 after about 6 weeks out so I have my work cut out for me.

8 weeks out I'm gonna do a little cycle of test 600 a week mast 250 a week and 50 mg anavar a day with a little bump from halo on the last couple days and the morning of the meet, and I'm hoping I can hit that 200 on stage. Ultimate goal is 225, pressing 4 reds raw would be fucking awesome! Its strange having that as a goal when its just the second to last warm-up set equipped.
 
Meetketchup said:
How much do you weight and approx bf%? Protein you are currently taking in? Other macros? If you don't want to say, that's cool.
Click to expand...
I'm 5'7 @ 95kgs approx. BF% is roughly 18%. On most days my Protein is 250-275g, Carbs are at ~350g and Fats are at 60g.
Cycle is 750mg Test C once a week (3ml) and Dbol 1 tab as a Pre-Workout on most days except on DL day when I take an Anadrol. That is about it.
 
24 Feb 2025 Mon
HIGH PULL + BICEP CURLS

Pre-Exhaustion Work:
• Machine Calf Raises 35x40x3
• Tibialis Toe Raises 15x40x3
• KB Swings 14x20x1
• Adductors Machine 10x20, 20x20, 30x15
• Abductors Machine 40x20, 50x20
• Walking Lunges BWx5x2
• Seated Cable Rows Medium Hammer Grip 30x12, 40x12, 50x12
• Machine Converging Seated Chest Press 30x10, 40x10, 50x10
• Pull-ups BWx3x3
• Parallel Bar Dips BWx5x3
• Cable Pressdowns (lbs) 70x25x3
• DB Side Delt Raises Running the Rack 5x10, 7.5x10, 10x10, 12.5x8, 15x6, 12.5x6, 10x6, 7.5x8, 5x10

Main Events:
• High Pulls 60x8x5
• Strict EZ Curls working up to 32.5x6

Stretches:
• Everything
 
Went a bit crazy with the volume for my push day today. since tommorow will be a rest day there wasn’t much harm in overtraining today (like to take my rest days before legs so I’m fresh)

Plus I want to maximize my IGF-LR3 dosage since I’m experimenting with 500mcg and want to get protein synthesis elevated in multiple muscles

3 sets incline DB press
4 sets incline DB flys
3 sets flat machine press
3 sets cable flys (lower chest focused)

3 sets machine lateral raises
3 sets cable lateral raises
3 sets cable front later raises
3 sets reverse pec dec flys (rear delts)
3 sets behind the back barbell shrugs

3 sets French press (overhead tricep extension with ez curl bar)
3 sets tricep focused dips
3 sets 1 arm cable push down downs (no attachment)

3 sets calves

3 sets leg raises
3 sets cable rope crunches
3 sets oblique crunches

10 mins cardio before and after lift
 

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