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What are you training today? 2.0

Reverse Out Leg B Day (Hamstring Focused)

Weight: 201.9

Lying Leg Curls
3x12x125

Leg Extensions
3x12x180

Raised Front Foot DB Split Squats
4x13x30

Leg Press (Foot Placement High and Wide)
3x15x255

Reverse Lunges
3x13x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Leg Press Calf Presses
3x14x475

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135 bpm
 
leg day hammy focused.

Forever Young Comedy GIF by CBS
 
Rest Day

Did some active recovery. Walked treadmill 3.2mph for 3.5 miles. Stretching and mobility. Some shoulder rehab exercises. Sitting at a little over 8K steps for the day. Resting up for Upper day tomorrow. Let’s go!!!
 
Push. Reverse out week 2.

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

35 min cardio
 
Upper Day

Fasting Weight: 203.8

Got a solid 7.6 hours sleep last night. Shoulders felt pretty good today. Still easing back into the normal weights for them. Gotta keep them in good shape and avoid any injury downtime. Today felt good. Body is adjusting well to the uptake on my cycle. Better every day.

Back off set after the last working set of every back exercise.


Machine Lateral Raises
3x15x80

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x8x75

Seated Machine Overhead Shoulder Press
1x10x80
1x10x90
1x10x100

Standing Cable Crossover Fly’s
2x13x53

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x12x77
1x12x66

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x12x230
1x12x200

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x12x100
1x12x90

Preacher Curls
4x15x60

Close Grip Smith Machine Bench Press
4x14x100

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 140
 
BigD9795 said:
Upper Day

Fasting Weight: 203.8

Got a solid 7.6 hours sleep last night. Shoulders felt pretty good today. Still easing back into the normal weights for them. Gotta keep them in good shape and avoid any injury downtime. Today felt good. Body is adjusting well to the uptake on my cycle. Better every day.

Back off set after the last working set of every back exercise.


Machine Lateral Raises
3x15x80

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x8x75

Seated Machine Overhead Shoulder Press
1x10x80
1x10x90
1x10x100

Standing Cable Crossover Fly’s
2x13x53

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x12x77
1x12x66

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x12x230
1x12x200

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x12x100
1x12x90

Preacher Curls
4x15x60

Close Grip Smith Machine Bench Press
4x14x100

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 140
Click to expand...
Good to hear shoulders are better..
 
Westside Barbell max effort day - this phase is military press barbell

Was feeling good and got a PR on it

Then accessory stuff which is mainly back because this is the only day I hit back most directly (barbell rows & lat pulldowns)

And also some more shoulders: DB lat raises and reverse pec deck
 
Pull. Reverse out week 2

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
 
Legs A (Quad Focused)

Fasted Weight: 205.5

Solid sleep last night. Love it when I get decent rest. Cycle is saturating well. Weight is trending up a bit. I can definitely tell I’m feeling more full. I think this explains the weight trending up a bit. Not feeling bloated. Just feeling good. Feeling better daily. Shoulders feel a lot better today. Loving that. Loving the look I’m getting with fuller muscle bellies. Hoping maybe Coach will bump the carbs a bit more. Hunger is ramping up some. Overall, loving the process so far.

Lying Leg Curls
3x13x120

Leg Extensions
3x13x180

Hack Squats (AKA - Satan’s Spawn - 😆)
3x13x180

Leg Press (lower, narrower foot placement)
3x10x425

Raised Front Foot DB Split Squats
2x14x35

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x15x475

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 130 bpm
 
erichuff1994 said:
You competing soon? I think I remember you saying something about it
Click to expand...
Took this year off to put on some size for my first 50+ show. Will step on stage April or May 2026. Currently peak off-season. That's why the higher training volume and lots of food. :) My last real push.

Snapped this morning sitting just under 210lbs.

9thumbnail.jpg
 
Meetketchup said:
Took this year off to put on some size for my first 50+ show. Will step on stage April or May 2026. Currently peak off-season. That's why the higher training volume and lots of food. :) My last real push.

Snapped this morning sitting just under 210lbs.

View attachment 188797
Click to expand...
Looking pretty sick coach. My goal is September 2026 just trying to put on as much size between now and prep
 
Meetketchup said:
Took this year off to put on some size for my first 50+ show. Will step on stage April or May 2026. Currently peak off-season. That's why the higher training volume and lots of food. :) My last real push.

Snapped this morning sitting just under 210lbs.

View attachment 188797
Click to expand...
Looking absolutely ridiculous coach!!!
 
BC22 said:
Legs A (quad focused). Reverse out week 2

Abductors
Lying curls
Leg extensions
Machine leg press
Angled leg press
Standing machine calf raises

No structured cardio!
Click to expand...
No cardio!?!? Whoa!
 

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