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What are you training today? 2.0

Yesterday's workout was just yoga and stretching after a week or so off.

This evening's workout started with a good yoga and mobility session, then arms and shoulders

Viking Press 3x5
Straight bar cable tricep pushdowns
Chin grip lat pulldowns
DB lateral raises
Incline bench seated DB curls
Straight bar cable tricep OH ext

DC style stretching after most sets
 
Lower 2 Today

Good day. Either went up in weight or reps for each exercise. Felt solid but burned it all down. 😁

Leg Press
Smith Machine SLD
Belt Squat
Seated Leg Curls
Reverse Lunges
Adductor Machine
Standing Calf Raises
Abs - Flutter Kicks
 
My favorite day (I'm a little twisted) leg day

4 sets x 10 smith machine squat (medium heavy weight)
3 sets x 12 Dumbbell Goblet Squats (medium heavy weight)
3 sets x 12 leg press (heavy weight)
4 sets x 12 leg extensions (medium weight)
4 sets of machine calf raises until exhausted or cramping or both (light, medium, then heavy weight)
3 sets ab machine
3 sets sit up board
3 sets leg/core raises
 
26 Feb 2025 Wed
OVERHEAD PRESS + PULL-UPS + DIPS

This was a BRUTAL high volume workout. Good thing I have planned Akash for Moxibustion, EMS and Reflexology for tomorrow. I need to recover fast.

• KB Twists 10x20x3
• Standing Banded Crunches No.4+4x25x3
• Hanging Gorilla Crunches BWx6x3

• Standing Cable Leg Curls 30x25, 35x25, 40x25
• Walking Lunges BWx8x3
• Wall Sits BWx10sx3

• Cable Facepulls with Wiggles 40x12x3
• Lying DB Y Raises 5x12x3
• Banded Shrugs No.4x15x3

• No.2 Banded V-Bar Lat Pulldowns 40x15, 50x15, 60x15
• Banded Chest Flyes No.3x20x3
• DB Side Delt Raises 5x15x3
• Banded Side Delt Raises Top ROM No.1x20x3

• Heavy DB Side Delt Raises 17.5x8x3
• Banded Side Delt Raises Top ROM No.1x20x3

• Chest Supported DB Rows 27.5x12x2
• No.2+2 Banded Low Pulley Rows 50x15x2

• No.1+1 Banded BB Curls 25x8x3
• Cable Overhead Extensions 30x20, 35x20, 40x20

Main Events @ Working Up To 1 Top Set:
• Weighted Dips +28.5x5
• Weighted Pull-ups +25x2
• No.1 Banded Overhead Press 80x4

• Stretches: Everything
 
Upper

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

Intensifier set on all chest movements
 
Blasted chest this morning was only one in the weight room waiting for them to open at 5 am. It didn't last long but I was first! On a side note, I recently started eating a cup of blueberries in a cup of whole milk with a piece of peanut butter toast about 20 minutes before I lift. It definitely gives me good energy and massive increase in pump pretty stoked by that.
 
Last lift day before deload. Hit it hard.

OH Press + Bent Over Day

OH Press
135x5
155x3
175x1

Bent Over Row
155x5
185x3
225x3

Shoulder Press Machine
70x12
85x12
95x12

Barbell Bicep Curl
45x10
55x10
55x8

Stretch work..

Getting stronger. Love this shit.
 
27 Feb 2025 Thu
FULL BODY

• Lat Pulldowns 1.5 reps = 1 rep 30x12, 40x12, 50x12
• Reverse Pec Deck 20x15x3

• Seated Machine Chest Press 30x12, 40x12, 50x12
• Machine Triceps Pressdowns 30x25, 40x25, 50x25
• Unilateral Machine Preacher Curls 15x12, 20x12, 25x12

• Lying Leg Curls 20x15, 30x15, 40x12
• Pendulum Squats Sledx10, 10x10, 20x10

• Machine Side Delt Raises 20x15, 30x15, 40x15
• DB Side Delt Raises 7 Full, 7 Top, 7 Bottom: 2.5x21x3

• Stretches: Everything
 
Yesterday was light bench work. Normal warm ups with 3 sets of 30 push ups, 30 face pulls and 20 elevated single leg calf raises.
In between bench sets I do some form of back pull exercise with 20 single leg calf raises. I really like where they are going with this. I get in anywhere between 100 and 160 reps every day. I really attribute my knee stability to doing these. I'm able to walk up stairs now without pain and I haven't had a dislocated knee joint for a while. I've even gotten to the point where I can do air squats and poor form sissy squats without much pain. Something I haven't been able to do since I was a teen.

Flat bench 120x5 141 3 sets of 6 I wasn't feeling up to it so I didn't push the reps, instead I focused on from.
BW dips 3x20. No accessory work as I had a client call and needed a service call.
 
28 Feb 2025 Fri
UPPER BODY

• Unilateral Cable Side Delt Raises (lbs) 20x15, 30x15, Drop Set: 40x12, 30x6, 20x6

• Seated Machine Shoulder Press 30x15, 40x12, 50x10
• Narrow Grip Lat Pulldowns 30x15, 40x15, 50x15
• Pull-ups BWx2x3

• Preacher DB Hammer Curls 5x15, 7.5x12, 10x10
• Cable Overhead Extensions (lbs) 60x25, 70x25, 80x25

• Stretches: Everything
 
01 Mar 2025 Sat
DEADLIFT DAY

Pre-Exhaustion Work:
• Dynamic Mobility Drills
• KB Twists
• Banded Unilateral Leg Curls
• Hanging Gorilla Crunches

CNS Overload:
• DL vs. 3x Heavy Bands vs. ISO Hold 20x2@10s, 70x2@8s, 100x2@6s, 130x2@4s, 170x1@2s

Main Event:
• Deadlifts vs. 4” Blocks vs. 3x Heavy Bands 200x4 MADNESS
 
02 Mar 2025 Sun
FULL BODY

• Band Crunches No.4+4x25x3
• Unilateral Calf Raises BWx20x3
• Band Palloff Press No.3x20x3
• Tibialis Toe Raises BWx25x3

• Band Pullaparts No.1x50x3
• Band Shrugs No.4x20x3
• TRX Supine GHRs BWx12x4
• Wall Sits BWx15sx3

• Banded Unilateral Leg Curls No.4x25x2
• Banded Unilateral Leg Extensions No.4x40x2
• One Arm Cable Chest Press 30x15x3
• Chest Supported DB Rows 27.5x12x3

• Banded Chest Flyes No.3x15x3
• One Arm High Pulley Rows 40x12x3
• Pull-ups BWx2x2

• DB Cross Extensions 5x15x3
• DB Spider Curls 5x12x3
• Cable Overhead Extensions 35x20x3
• BB Curls 25x8x3
 
Carbs are climbing so I switched to a progressive volume ppl. Stop when I can't get another rep with the same tempo and form.
High day
Week 1 day 3
Legs a
Calves 2
Seated leg curl 1 8-12
Hack 1 20-30
Leg extensions 2×12-15
Db rdl 1x6-10
Walking lunge 1xamrap
Abs 1
 
Today started the fullbody training split, im gassed after the workout.

This evening's workout started with a good yoga and mobility session, a BB complex to get blood moving, then a mix of 2-3 working sets for everything

Leg Press
TBar Rows
DB lateral raises
Straight bar cable tricep pushdowns
DB OH Press
Toes to bar superset ab wheel Rollouts
Chin ups
Shrugs
DB incline chest Press
Incline bench DB curls
Straight bar cable tricep OH ext

DC style stretching after most sets
 
03 Mar 2025 Mon
FULL BODY

• Machine Calf Raises 40x50x3
• Parallel Bar Leg Raises BWx6x3
• Tibialis Toe Raises 15x30x3
• Cable Palloff Press (lbs) 50x20x3

• Lat Pulldowns 30x15, 40x15, 50x15
• Machine Chest Flyes Machine 35x15x3
• Machine Side Delt Raises 20x15, 30x15, 40x12, 50x10
• Cable Facepulls with Wiggles (lbs) 60x10x3
• Chest Supported Low Rows Machine 30x15, 40x15, 50x12
• Lying Leg Curls 20x15, 30x15, 40x15

• Hack Squats working up to 40x8

• Cable Pushdowns (lbs) 60x20, 80x20
• DB Hammer Preacher Curls 5x20, 10x15
 
Today is pure discipline. Due to a prior commitment last night, got 4 hours sleep. Running in fumes and desire.

Lower 1

Leg Press
Front raised DB Split Squats
Hack Squat
Leg Extensions
Seated Leg Curls
Standing Machine Calf Presses
Abs: Vertical Knee Raises

Cardio: 40 min. Elliptical
 
Last might was painful, I only got through the main lift )flat bench) and had to give up on accessory work.
I'm scheduling an appointment with pain management, so the downward spiral continues. On the bright side...
I was able to hit 160 for a clean 3x3 at that weight. I couldn't walk afterwards I was only scheduled for a 156 for 3 sets of 3 so being able to jump 2.5 this and last week is a good sign. I'll add another 2.5 next week and see what happens. If I can hit it Ill be way ahead of schedule by like 4 weeks and 10 weeks before I start my new cycle. 200 just might happen. Since getting out of the ER I've added 50% of my losses back. Fingers crossed.
 
Early morning leg day again today I always feel like a beast all day after leg day early morning lift just full and thick and strong from head to toe!
 
Learningtopump said:
Last might was painful, I only got through the main lift )flat bench) and had to give up on accessory work.
I'm scheduling an appointment with pain management, so the downward spiral continues. On the bright side...
I was able to hit 160 for a clean 3x3 at that weight. I couldn't walk afterwards I was only scheduled for a 156 for 3 sets of 3 so being able to jump 2.5 this and last week is a good sign. I'll add another 2.5 next week and see what happens. If I can hit it Ill be way ahead of schedule by like 4 weeks and 10 weeks before I start my new cycle. 200 just might happen. Since getting out of the ER I've added 50% of my losses back. Fingers crossed.
Click to expand...
I hope they can help you bro
 
04 Mar 2024 Tue
FULL BODY

• Leg Press Calf Raises 40x30x3
• KB Twists 14x15x3
• Tibialis Toe Raises BWx30x3

• Hammer Medium Grip Lat Pulldowns 30x15, 40x15, 50x15
• Reverse Pec Deck 30x15x3

• Adductors Machine 10x20, 20x20, 30x20
• Abductors Machine 40x25x2
• Walking Lunges BWx10x2

• Seated Cable Rows 30x15, 50x15, 70x15
• Seated Machine Shoulder Press 20x15, 30x15, 40x15

• Lying EZ Skullcrushers 10x20, 20x15, 25x15, 30x12, 35x12, 45x8
• Machine Unilateral Preacher Curls 15x15, 20x15, 25x12x3, 30x8

• Machine Side Delt Raises 20x15, 30x15, 40x15
• DB Side Delt Raises 5x15x3
 

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