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What are you training today? 2.0

11 Mar 2025 Tue
BACK + DELTS

• Lat Pulldowns 30x20, 40x15, 50x15
• Reverse Pec Deck (lbs) 20x15, 30x15, 40x12

• Machine Side Delt Raises 20x15, 30x15, 40x15
• Chest Supported Machine Low Rows 30x15, 40x15, 50x15

• DB Side Delt Raises 10x15, 12.5x12, 15x12
• Pull-ups BWx2x3

• Stretches: Back
 
Upper

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

Intensifier: Cable lateral raise…FST7 set 🤮

30 min cardio
 
This evening's workout started with a good yoga and mobility session, then 2-4sets of each exercise fullbody

TBar Rows
DB lateral raises
Straight bar cable tricep pushdowns
Leg Press
Chin Ups
Incline DB chest Press
Shrugs
Incline bench seated DB curls
Straight bar cable OH Tricep Ext
Kneeling Ab wheel Rollouts

DC style stretching after most sets

Jog half mile back to the house
 
Day off. Forearms
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For the first time in WEEKS, I had no pain from kidney stones. I had forgotten what that was like. Had an AWESOME day at the gym.

Upper 1 Day

HS Incline Cheat Press
HS Tricep Dip
Standing Cable Double Bicep Curls
HS ISO Row
Machine Lateral Raises
Cable Crossover Fly’s
EZ Bar Cable Overhead Tricep Extension's
Cable Biceps Curls
Machine Rows
HS Flat Chest Press
HS Lat Pulldowns
Abs: Machine Crunches
Cardio: 42 minutes Elliptical
 
Today is a push day!

Incline DB press 10-20 reps x 4 sets
Flat BB BP 10-20 (1 1/2) reps x 4 sets these 1 1/2 reps rip my chest apart
DB flys 10-20 reps x 4 sets

Tricep rope pull downs 12-30 reps x 4 sets
Tricep rope overhead ext 12-25reps x4 sets
Tricep cable kickbacks 10-15 reps x 4 sets

Abs
 
This evening's workout started with a quick yoga and mobility session, then fullbody

Viking Press
Straight bar cable tricep pushdowns
DB lateral raises
TBar Rows superset with BW chin ups
Toes to bar superset with Kneeling Ab wheel Rollouts
Leg Press
Incline bench seated DB curls
Single DB OH Tricep ext

DC style stretching after most sets
 
Pull

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

Intensifier: MYO on all back movements

30 min Arc Trainer
 
This evening's workout started with a half mile jog to the gym, then hit arms and delts

Straight bar cable tricep pushdowns
Incline bench seated DB curls
DB lateral raises
Straight bar cable OH Tricep Ext

Jog half mile back to the house
 
Upper

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

Intensifier: MYO set on all back movements

35 min cardio
 
Biceps/quad dominant
Cable curl 3 sets
Cable wrist curl 3 sets
Adductor 2
Calves 5
Hack 2
Single leg press 2
Walking lunges 2
Single leg curl 2
Single leg ext 3 rest pause
 
Shoulders
Five progressive weight high rep sets of barbell presses. From warmup to barely getting fifteen at higher weight.

Three sets strongman press low reps

Three compound sets hang clean and press followed by upright rows.

Three compound sets focused on different lateral raise variations and order containing up to five sets per compound set. I started ending shoulder workouts this way months ago and love it ....
 
Today's workout started with a good yoga and mobility session, then fullbody lifting

Tbar Rows
DB lateral raises
Straight bar cable tricep pushdowns
DB incline chest Press
Chin ups
Leg Press
Kneeling Ab wheel Rollouts
Incline bench seated DB curls
Single DB OH Tricep ext

DC style stretching after most sets
 
Push

Machine lateral raise
Incline press
Flat press
Seated shoulder press
Chest fly
Machine seated dip
OH tricep extension

35 min Arc Traimer
 
Shoulders today.

Pre fatigue the shoulders and arms, and get everything warmed up with slinshot dips and hammer curls, then straight sets with Seated OHP, followed by rest pause for the rest of the exercises to save time. Still building strength back up after my 2 month cut.
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Out of town. Hit up a planet fitness to get some work in. Busy AF so no real Rhyme or reason. Tried their new supine press. Kind a liked it. 2 plates a side for 10
3 plates a side for 10 twice
4 plates got weird looks but hit it for 7. Hits chest in a different but nice way.
Peck flys.
Shoulder press
Back and lat shit
Finished with some tricep pull downs.
Other shit when a machine was open.
Again no rhyme or reason just hit what was available.


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Trap Bar Farmer's Carry
Warmup: Deadlift 255 x 8, Shrugs x 12
1 lap w/ 345, shrugs x 10
2 laps w/ 435, shrugs x 6
1 lap w/ 525

Cleanup

Squats: 225/325/405/455/495

Cleanup

Stiff Leg Deadlift: 225/315/365/405

Before or after Squats:
Leg Press (single/dual leg low to high weight)
Leg Extension (single/dual low to high weight)
Hamstring Curl (single/dual leg low to high weight)

Shower, next day off or on to push.
 
Pull

Single arm lat pulldown
Machine seated row
Chest supported row
Wide grip lat pulldown
Rear delt fly
Face away cable curls
Straight bar cable curls

Double drop set on all back movements

30 min Arc Trainer
 
Quads Calves

Straight sets on ssb Squats, then rest pause for the rest.
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The day that separates the men from the mice...leg day. Pinned my Test E and Primo and a bit of Anavar under the tongue upon waking (all from Dutch Pharma). Will sprinkle in 30mg TNE from Hammer & Bell to top it all off in a few minutes (30 minutes pre workout). Happy Spring Tuesday fellas lets make it a great one! 💪🚀
 

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