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What are you training today? 2.0

Rough travel day yesterday but got here and got it done.

Upper

Lateral raise
Close grip pulldown
Machine seated row
Chest supported row
Incline press
Flat press
Cable fly
French press
Preacher curl

Rest/Pause set on all back, bicep, and tricep movements

40 min cardio
 
This evening's workout started with a good yoga and mobility session then legs

Tibialis Raises barefoot feet 2.5ft from Wall x18 last 2reps negatives to failure

Single leg machine Hip Adduction 160x9ea leg

Deficit Leg Press 520x8 RPx2

Calf Raises on Pendulum Squat 180x15 last 2reps negatives to failure

DB RDLs 60s x12

Pendulum Squat 180x12 last 2reps negatives to failure

DC style stretching after all sets.
 
This evening's workout started with a good yoga and mobility session, then chest, shoulders, and Arms

Seated Machine Dips 230x18 last 2reps negatives to failure

Seated Chest supported high Rows 150x13 last 3 reps negatives to failure

Straight bar cable tricep pushdowns 70x12 RPx3

Incline chest flyes 30s x9 RPx3

Chin grip lat pulldowns(bicep focused) 175x9 last 2reps negatives to failure

Single DB OH Tricep ext 50lber x16 RPx5

Incline bench seated DB curls 20s x14 last 2reps negatives to failure

DB lateral raises 20s x18 RPx8

DC style stretching after all sets
 
Started my third mesocycle yesterday. No specialization program- Just a full body one. Focusing on the 8-12 rep range. Nothing more, nothing less.

Incline DB press- 12, 9
Superset:
a. Cable flys- 12,12
b. Flat DB press- 12,12
Wide grip flat BB bench press-13,10
Cable lateral raises- 15,15
Bent over row- 15,15
 
This evening's workout started with a quick yoga and mobility session then just hit abs and calves, everything else is feeling pretty beat up.

Toes to bar x10

Calf Presses on Leg Press 270x15 last 2reps negatives to failure

Kneeling BB Ab Rollouts x13 RPx4

DC style stretching after all sets
 
Today's workout was just cardio, ran 2.7mile in 30min the pace was between 5 and 6mph on average.
 
Push

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

40 min cardio (Arc Trainer)
 
Today's workout was walk to the gym since it was beautiful outside, a quick upperbody yoga and mobility session then hit arms and delts

Rope cable tricep pushdowns 55x14 RPx4

Chin grip lat pulldowns (bicep focused) 190x10 last 2reps negatives to failure

DB lateral raises 30s x12 RPx4, 20s x22 RPx7

Straight bar cable OH Tricep Ext 90x15 5sec eccentrics

Shrug iso hold/weighted stretch 225x1:19

Incline bench seated DB curls 20s x17 last 2reps negatives to failure

DC style stretching after all sets.
 
Pull

Single arm lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Wide grip lat pulldown
Rear delt fly
Face away cable curl
Straight bar cable curl

35 min cardio
 
Upper

Cable lateral raise
Close grip pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Incline press
Flat press
Cable fly
French press
Preacher curl

40 min cardio
 
Legs B (Hamstring focused)

Abductors
Seated leg curl
SLDL
Leg press
Reverse facing V Squat
Lunges
Seated calf machine

35 min cardio
 
This evening's workout started with a good yoga and mobility session then legs

Single leg Machine Hip Adduction 145x17ea

Tibialis Raises feet 2.5ft from Wall x16 RPx3

Nordic Lying Leg Curls BW x20

Hack Squat 140x14 last 2reps negatives to failure

Calf Raises on Pendulum Squat 180x14 RPx4

DC style stretching after all sets
 
This evening's workout started with a good yoga and mobility session then upperbody

Rope cable tricep pushdowns 50x18 RPx4

Tbar Rows 100x10 last rep negative to failure

Incline DB chest Press 55s x11 RPx3

Toes to bar x9

Chin grip lat pulldowns 190x6 RPx2

DB lateral raises 30s x9 RPx3, 20s x16 RPx5

Straight bar cable OH Tricep Ext 90x11 5sec eccentrics

Kneeling Ab wheel Rollouts x17

Incline bench seated DB curls 20s x12 RPx4

Shrugs 225x12 4sec eccentrics

DC style stretching after all sets
 
Upper. Great session today.

Cable lateral raise
Close grip pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Incline press
Flat press
Cable fly
French press
Preacher curl

40 min cardio
 
Today's workout was a 1.15mile run around 5-6mph pace, with a 165yard max effort sprint at the end
 
Today's workout started with a good yoga and mobility session then arms, delts, quads,and calves

Straight bar cable tricep pushdowns 70x16 RPx3

Chin grip lat pulldowns(bicep focused) 165x11 last 2reps negatives to failure

DB lateral raises 30s x12 RPx3, 20s x25 RPx5

Calf Raises on Pendulum Squat 160x14 RPx5

Pendulum Squat 180x16

Straight bar cable OH Tricep Ext 90x23 last 2reps negatives to failure

Incline bench seated DB curls 20s x14 RPx5

DC style stretching after all sets
 
Push

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

40 min cardio
 
Today's workout was just cardio went for a 3mile run at around a 5mph pace
 
Pull. horrible nights sleep but a TREMENDOUS training session!

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

40 min cardio (recently increased to 40 min for ALL cardio sessions).
 

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