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What are you training today? 2.0

After a day off to let the back rest up a bit, I took a shot at some quick bench work and after a warm up and 5 reps of 120, 3 sets of 6 6 @ 142, I was able to put up a really clean 2x170. Progress.
 
Upper

Cable lateral raise
Close grip pulldown
Machine row
Chest supported row
Incline press
ISO flat bench press
Cable fly
French prese
Preacher curl

30 min cardio
 
Today was Upper A, complete with MYOs on ALL BACK movements. Felt awesome enough to post a forearm shot in the Dicey Forearms thread!
But I'll drop them here too!
 

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Bro spit for me Chest and calves for me today:
•Hammer strength to flat press 5 set with drop set on the last
•Incline smith press 5 sets with drop set on the last
•decline cable flyers 4 sets
•peck deck 4 sets with assisted reps on the last
•incline hammer press 2 sets to failure
•standing calf raises 5 sets
•seated calf raises 4sets
•1hr of cardio post training
Hitting Calves and Abs 2x week
 
Upper 1

HS Incline Bench
HS Dips
Standing Cable Boxes Curls
HS ISO Rows
Cable Lat Raises
Cable Crossover Flys
Cable Overhead Tricep Extensions
Cable bicep curls
Machine Rows
HS Chest Press
HS Lat Pulldowns
Abs: Machine Crunches
Cardio: 42 min. Elliptical

Sauna!!!
 
06 Mar 2025 Thu
FULL BODY

• Machine Calf Raises 40x40x3
• Tibialis Toe Raises 25x30x3
• Seated Leg Curls 20x15, 30x15, 40x15
• Narrow Hammer Grip Lat Pulldowns 30x15, 40x15, 50x15
• Cable Overhead Extensions (lbs) 60x20, 70x20, 80x20, 90x20
• Incline DB Hammer Curls 5x15, 7.5x15, 10x15, 12.5x12
• Walking Lunges BWx10x3
• Parallel Bar Leg Raises BWx6x3
• Unilateral Cable Side Delt Raises 20x20, 20x15, 30x15, 40x12, Drop Set: 40x8, 30x5, 20x5
 
I have been doing good ol' bro split last 6 weeks due to being more busy than usual in life and work; I can get bro split workouts in with a good bit less time at the gym. Personally I find I get more hypertrophy and pump doing Push Pull Legs ( most likely simply more volume ) so I'll be going back to PPL next week as my schedule starts to settle down. But for today FriYAY it's arms boys the lady's love the big burly boy arms under the Friday night lights. 💪:cool:

Barbell Bicep Curl310
Preacher Curlxx
Incline Dumbbell Curl310
Dip312
Skullcrusher315
Rope Pressdown315
Dumbbell Hammer curls (3 sets lighter weight to exhaustion each set)
 
GYAT said:
I have been doing good ol' bro split last 6 weeks due to being more busy than usual in life and work; I can get bro split workouts in with a good bit less time at the gym. Personally I find I get more hypertrophy and pump doing Push Pull Legs ( most likely simply more volume ) so I'll be going back to PPL next week as my schedule starts to settle down. But for today FriYAY it's arms boys the lady's love the big burly boy arms under the Friday night lights. 💪:cool:

Barbell Bicep Curl310
Preacher Curlxx
Incline Dumbbell Curl310
Dip312
Skullcrusher315
Rope Pressdown315
Dumbbell Hammer curls (3 sets lighter weight to exhaustion each set)
Click to expand...


I really wanted to take it easy today but was thinking "what would the ASF crew do I mean are you a man or a little bitch GYAT!?" So I added in 2 gnarly leg to chest lift sets, 3 sets of ab machine and 3 x 40 sit up board, followed by 30 minutes of elliptical to finish me off. Was going to go out tonight and prowl around and hammer a few 12 ouncers, now I'm going to stay home and be healthy and eat good. You guys are IN MY HEAD (but mostly in a good way). 💪
 
Cardio day today up and at em early looking for that HGH fasted burn and buzz....but first a strong cup of black and some scrolling.

  • 20 minutes treadmill warm up usually about 4% incline around 3.2 mph
  • 30 minutes Elliptical (today I will do more HIIT style to get in and stay in Vigorous heart rate zone some days I go low and slow like to mix this up)
  • 10 minutes as hard as I can go Stair Climber to finish me off (fucking hate this but fucking love it). If there's a fine female in front of me I sometimes push this even longer. :devilish:
  • 20 minutes sauna

Happy spring Saturday fellas. 💪☀️
 
This evening's workout started with a good yoga and mobility session, a BB complex to warm up, then fullbody

Log Press
Weighted and BW Chin ups
Rope cable tricep pushdowns
DB lateral raises
Hanging Toes to bar superset with ab wheel Rollouts
Leg Press superset with BW Leg ext
Incline DB chest Press
Bent over DB Rows superset with DB RDLs
Shrugs
Incline bench DB curls
Single DB OH Tricep ext

DC style stretching after most sets
 
Was sick so changed the workout some. Friday was legs. Saturday heavy chest. Today off day. Body wrecked . There’s a reason I usually space those 2 days apart from another.


Sent from my iPhone using Tapatalk
 
08 Mar 2025 Sat
DEADLIFT DAY

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

CNS Overload:
• DL vs. ISO Holds 20x2@10s, 70x2@10s, 100x1@8s, 120x2@5s, 150x1@5s, 180x2@3s

Main Event:
• DL vs. 2” Deficit vs. 2-Pause 210x2

Post-Exhaustion Work @ 3 rounds:
• Hyperextensions BWx10
• Hyperextended Cable Rows 30x10
• Pull-ups BWx2
 
09 Mar 2025 Sun
CHEST + TRAPS + ABS

• Banded Chest Flyes No.3x20x3 super set with Incline DB Flyes 5x12x3
• Unilateral Cable Chest Press 30x15, 35x15, 40x12
• Paused Bench Press working up to 120x4

• Unilateral Angled Cable Shrugs 40x20x4
• BB Shrugs for TUT 110x10, 120x10, 130x10, 140x10

• Banded Standing Crunches No.4+4x30x3
• KB Twists 10x15x3
• Hanging Gorilla Crunches BWx6x3

• Stretches: Chest & Back
 
Push

Machine lateral raise
Incline chest oress
Flat machine chest press
Seated shoulder press
Chest fly
Seated dip
OH tricep extension

Intensifier: Cable lateral raise FST7 set

30 min cardio
 
I really need to update my log

Lat Raises 25lb x12,25lb x12,25lb x 13
Hammer Strengh OHP 130lb x13, 130lbx12, 130x12
Rear Delt Flyes 25lbx12,25lbx12,25lbx12
Assisted Dips 90lbx14,90lbx12,90lbx10
Overhead Triceps Extension (cable machine) 57.5lbx14, 57.5lbx14, 57.5lbx12
Triceps Pushdown 57.5lbx12, 57.5lbx14, 57.5lbx12
 
Lower 1

Leg Press: 3x10x500
Raised Front Foot Split Squats: 2x12x35
Hack Squats: 3x10x255
Leg Extensions: 3x15x185
Lying Hamstring Curls: 2x15x135
Standing Calf Raises: 4x20x150
Abs: Machine Crunch: 4x15x295
Cardio: Elliptical x 42 minutes.
 
This evening's workout started with a good yoga and mobility session, then fullbody lifting and cardio after

TBar Rows
Farmer carries with a 365lb frame 8x50ft
Viking Press
DB lateral raises
Straight bar cable OH Tricep Ext
Deep lunges BW with 80lb vest on
Incline DB chest flyes
Single leg leg press
Straight bar standing cable curls

DC style stretching after most sets

Timed the half mile run home, took 3:40. 10sec slower than I was aiming for, the nice weather coming will help me work on it.
 
Pull

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

30 min cardio
 
Leg day up and at em to get these big ol tree trunks even bigger LFG!

Smith Squats 4 x 12 225
Leg Press 3 or 4 x 12 400 - 480
Leg extensions lighter weight higher reps and sets 4 x 15 around 80-100
Dumbbell hack squats 3x15 with 80 lbs bell
End with 3 x 15 Ab machine and 4 x exhaustion lying bicycle kicks for some core finishers
 
Actually post this in the right thread this time.

Upper 2 Day

DB Incline Bench Press
Cable Tricep Pushdown
Double Incline DB Curls
T-Bar Row
Machine Lateral Raises
DB Flat Bench Press
EZ Bar Incline French Press
Preacher Curls
Machine Rows
Cable Crossover Flys
HS Lat Pulldowns

Intensifier: Double Drop Sets on all back exercises.

Cardio: 42 min. Elliptical
 

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