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What are you training today? 2.0

Upper.

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

40 min cardio
 
PUSH Day

MYO Reps on all Chest Exercises

Cable Lateral Raises
4x12x20

Dumbbell Incline Bench Press
2x12x70
1x9x70 - To Failure

Hammer Strength Flat Chest Press
3x8x82.5

Cable Crossover Fly’s
2x15x43

Reverse Cable Fly’s
3x20x17

Wide Grip Straight Bar Upright Rows
2x12x80

Overhead EZ Bar Cable Triceps Extensions
3x12x60

30% EZ Bar Incline French Press
2x15x70

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 138 bpm
 
3-week mini cut is over, and elbow is healed enough to go hard for another growth phase. Started today...Adding a little more volume this time around. Will stay at cruise dosages for the next 4 weeks or so.

Pull

Mach Pullover
Low Row
High Row
Seated Rhomboid Row
DIY Row
Seated Cable Pulldowns
St Cable Curls
Bayesian Curls
Rope Hammer Curls
Abs
 
This evening's workout started with a good yoga and mobility session then arms and delts

Rope cable tricep pushdowns 50x17, 50x17 last rep negative to failure

Incline bench seated DB curls 30s x8, 20s x17 last rep negative to failure

DB lateral raises 30s x12, 20s x24

Single DB OH Tricep ext 45lber x21

DC style stretching after all sets
 
Struggle bus today but got it done!

Legs B (Hamstring focus)

Abductors
Seated leg curl
SLDL
Leg press (High and wide stance)
Reverse V Squat
Lunges
Seated calf machine.

40 min cardio
 
PULL DAY

Straight Arm Cable Pullover
2x12x66

Single Arm Lat Pulldowns
Elbows Tight/Pulling Straight Down and Back
3x11x77

Seated Cable Row
Med. Grip/Elbows Tight
3x10x175

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Focus
3x12x165

Wide Grip Lat Pulldowns
2x12x143

DB Kelso Shrugs
3x12x50

Standing Dual Cable Curls/Bayesian Curls
Leaning Forward/Elbows Back/Deep Stretch
3x12x33

Standing Cable Straight Bar Curls
3x12x50

Abs: Cable Crunches
4x15x70

Cardio: Elliptical
35min. + 2 min. Cool Down
Avg. HR: 139bpm

Good pull day. Been focusing more on slow and controlled concentric and eccentric tempo with pause in the movement. Definitely feel it more. Trying to stay strict on form. It’s crazy how easy it is to focus on moving up in weight then the firm goes to shit. Or at least not optimal. So, dialing it back a bit in weight and focusing on form I feel is going to yield better results. Get stronger doing it right, then move up in weight. Thats my focus at the moment. To keep it dialed in properly. I felt like I had a pretty good pump this morning so I took a few pics with the wife’s help of the back. She was MIA for a double bicep pic. So it’s just a single there. 🤣
 

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Leg Day B (Hamstring Focus)

Everything is going very well. I got like right at 9 hours of sleep last night. Crazy good for me. I needed it too. With the extra carbs and this a bit more gas in the tank, I’ve been able to push harder in the gym. Feels great. Today was exhausting and I’m hoping for the same kind of sleep tonight.

Weight: 198.6

Seated Leg Curls
3x12x150

Leg Extensions
3x15x170

Raised Front Foot Split Squats
4x11x30

Leg Press
3x18x270

Reverse Lunges
3x14x25

Machine Hip Adductor
2x15x185
3 MYO Sets

Seated Machine Calf Press
3x15x450

Cardio: Elliptical
35min. + 2 min. Cool Down
Avg. HR: 141
 
Long run, started with 1.4mile up a long gradual hill to my bosses house took 13:45min, got a drink of water grabbed things i needed and talked for 10min about tomorrow's work, then continued on to run another 2.5 miles in 23:00.
 
Meetketchup said:
3-week mini cut is over, and elbow is healed enough to go hard for another growth phase. Started today...Adding a little more volume this time around. Will stay at cruise dosages for the next 4 weeks or so.

Pull

Mach Pullover
Low Row
High Row
Seated Rhomboid Row
DIY Row
Seated Cable Pulldowns
St Cable Curls
Bayesian Curls
Rope Hammer Curls
Abs
Click to expand...
Now I know what those “face away elbow back cable curls” are really called. Thanks.
 
Push

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

40 min cardio (Split between Arc Trainer and treadmill)
 
Reverse Out Upper Day

Machine Lateral Raises
3x12x100

Hammer Strength ISO Lateral Incline Chest Press
2x10x75

Seated Overhead DB Press
3x11x40

Seated Machine Fly’s
2x13x165

Single Arm Lat Cable Pulldowns
2x12x77

Chest Supported Machine Rows
2x12x235

Chest Supported T-Bar Row
2x9x125

Preacher Curls
4x12x75

Close Grip Smith Machine Bench Press
4x14x110

Abs: Ab Crunch Machine
4x15x295

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 
This evening's workout started with a quick yoga and mobility session then upperbody

Tbar Rows 75x15 last 2reps negatives to failure

Straight bar cable tricep pushdowns 70x15 last 2reps negatives to failure

DB lateral raises 20s x24, 20s x19 last 2reps negatives to failure

Chin ups BW x10

DB incline chest Press 60s x11 last rep negative to failure

Toes to bar x12

Straight bar cable tricep OH ext 90x22 last rep negative to failure

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

DC style stretching after all sets
 
Pull

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
 
Reverse Out Legs A (Quad Focused)

Seated Leg Curls
3x13x150

Leg Extensions
3x12x175

Hack Squats (AKA Satan’s Spawn) 🤣
3x10x230

Leg Press
3x13x450

Raised Front Foot Single Leg Split Squats
2x15x40

Adductor Machine
2x15x185
MYO Reps

Seated Machine Calf Raises
3x10x475

Abs: Knee Raises
4x15

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 138 bpm
 
BB Bench Press: 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 6-8 Reps

Incline DB Bench Press: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps

DB Flyes: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps

DB Concentration Curl: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps

BB Curls: 1 Working Set x 6-8 Reps
 
Pull B (Upper Back Thickness)

HS Pullovers
HS Low Row
HS High Row
Mid Row (Rhomboid Grip)
HS CS Row (Rhomboid Grip)
Pulldown
St Cable Curls
Bayesian Cable Curls
Abs
 
Rest Day!!!!

Just put in about 8,000 steps on the treadmill. Got 8:45 sleep last night!!! Amazing. Feels great. Push day tomorrow!
 
Upper

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

40 min cardio
 
Reverse Out PUSH Day

MYO Reps on all Lat Raises and Chest Exercises

Cable Lateral Raises
4x13x20

Hammer Strength ISO Lateral Incline Chest Press
3x10x70

Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5

Standing Cable Chest Fly’s
2x12x47

Reverse Cable Fly’s
3x12x20

Standing WG EZ Bar Upright Rows
2x10x85

Overhead Triceps Cable Extensions
3x12x60

30% Incline EZ Bar French Press
2x12x60

Abs: Flutter Kicks
4x20

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 131 bpm
 
BigD9795 said:
Reverse Out PUSH Day

MYO Reps on all Lat Raises and Chest Exercises

Cable Lateral Raises
4x13x20

Hammer Strength ISO Lateral Incline Chest Press
3x10x70

Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5

Standing Cable Chest Fly’s
2x12x47

Reverse Cable Fly’s
3x12x20

Standing WG EZ Bar Upright Rows
2x10x85

Overhead Triceps Cable Extensions
3x12x60

30% Incline EZ Bar French Press
2x12x60

Abs: Flutter Kicks
4x20

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 131 bpm
Click to expand...
It alwayz amazes me how most guys can remember what they did...LOL
My memory is so bad!!
when I make it out my house with my pants on its a big win for me...hehe
 

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