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What are you training today? 2.0

Good morning!

Reverse-Out Push Day

Workout was brutal in some ways but CRAZY GOOD! Had FST7 Intensifiers on Lat Raises and Chest Fly’s. COOKED! I’ve been paying attention to my coach and checking my ego at the door. I’m always trying to either increase reps or weight or both. Lately, I know that I’m trying to increase weight too fast that my lifting tempo and firm has suffered a bit. So I’ve backed off increasing the weight too fast. Lowered the weights some and hyper focused on lifting form, tempo, and intensity. About a 2 second concentric, pause, then 2-3 second eccentric. I can tell such a difference in doing this. Definitely the approach I need to take before moving up in weight too fast.

This AM’s Fasted Weight: 201.3

Cable Lateral Raises
4x14x20
+ FST7 Reps

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x12x65

Dumbbell Bench Press
3x12x60

Standing Cable Chest Fly’s
2x14x47
+ FST7 Reps

Reverse Cable Fly’s
3x18x17

Wide Grip Standing EZ Bar Upright Rows
2x11x85

Overhead Triceps Cable Extensions
3x13x60

30% Imcline EZ Bar French Press
2x13x60

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down
 

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Reverse Out Pull Day

Today was a bit challenging. I was up throughout the night smoking BBQ meats for for the 4th of July festivities this evening. So sleep was not where it should have been. Got about 5 hours off and on. But we still got it done.

Fasting Weight: 203.1

Straight Arm Cable Pullover (Lat Prayers)
2x14x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x77

Seated Cable Rows
Med. Grip/Elbows Tight
3x11x165
FST7 Reps

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x9x165

Wide Grip Lat Cable Pulldowns
2x11x148

Dumbbell Kelso Shrugs
3x14x50

Standing Dual Cable Bicep Curls
3x14x33

Standing EZ Bar Cable Curls
3x14x50

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 118 bpm
 
This evening's workout was a quick yoga and mobility session then ran 2.5miles at a 5-6mph average pace
 
Early Morning High Volume Back

Pullovers
Low Row
High Row
Chest Supported Mid Row
DYI Plate Row
CG Pulldown
Seated Wide Grip Rhomboid Row

Mid-Day Biceps

Inc DB Curls
St Cable Curls
Bayesian Cable Curls
Bayesian Hammer Curls
Spider Curls
 
40 mins ropes abs
20 min stretching amd balance moves..
Ya know so this old guy don't fall and break a hip putting on his drawers in morning!! Lol
 
Reverse Out Leg B Day (Hamstring Focused)

Got a later start than normal today because of the 4th of July festivities last night. Good gym session. Gym was WAY TOO BUSY!!!! But got it done and feeling pretty good. Today is check-in day so I am excited to see what coach has planned next!!!!

Weight: 202.2

Lying Leg Curls
3x15x110
FST7 Reps

Leg Extensions
3x14x175
FST7 Reps

Raised Front Foot DB Split Squats
4x12x30

Leg Press (Foot Placement High and Wide)
3x20x250

Reverse Lunges
3x12x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Machine Calf Presses
3x12x135
FST7 Reps

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 131 bpm
 
Didn't have a lot of time to hit shoulders & back today

Supersets:
Barbell military press + barbell row

then dumb bell lat raises + lat pulldowns

then reverse pec dec + barbell curls
 
Comeback Blast - Upper Day 1

Fasting Weight: 201.3

Machine Lateral Raises
3x14x100

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x70

Seated Overhead DB Shoulder Press
3x12x40

Standing Cable Crossover Fly’s
2x15x47

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x9x82

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x240

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x11x115

Preacher Curls
4x14x70

Close Grip Smith Machine Bench Press
4x13x110

Abs: Ab Crunch Machine
4x15x295

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 145
 
Upper Volume
Wide Grip Bench 5:0:0 Tempo
1x6 Top Set
4x6 Back off or stay
Chest Supported Rows 3x10
DB Bench 3 sets 2 RiR
DB Shrug 2 sets 2RiR
Pendlay Row 3 Sets 2RiR
DB Hammers 3 sets 2 RiR
Overhead Ext 2 sets RiR
 
Monday : Chest , Flat bench and cable crossovers
Tuesdays: Arms Biceps n Triceps, one arm curls and bar curls , Tricep pushdowns and standing bar extensions. Around 200 reps for each body part.
 

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