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What are you training today? 2.0

Did some back work today.

Pull-ups with negatives after I reach failure until I can’t even go down slowly anymore.

Low rows on machine for lower lats.

Dumbbell rows

Light barbell deadlift as I recover my back in physical therapy for s1/L5 bulging disc.
 
PUSH Day

Good workout today. Went up on weight on most exercises and kept reps within range. Shoulders tolerated it well. Feeling great. Good times.

Fasted Weight: 206.4

Standing Cable Lateral Raises
4x10x20

Hammer Strength ISO Lateral Incline Chest Press
3x9x75

Hammer Strength ISO Lateral Flat Chest Press
3x8x82.5

Standing Cable Chest Fly’s
2x15x53

Reverse Cable Fly’s
3x12x17

Standing WG EZ Bar Upright Rows
2x10x80

Overhead Triceps Cable Extensions
3x15x55

30% Incline EZ Bar French Press
2x15x60

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 128 bpm
 
Cardio HIIT
25 MINS rope slams 10/15 sec walk in between..
20/25 slams hard as I can

Into rope pulls 35/50 15 mins with cable crunches for abs in between the pulls
40 mins total..
Knee still bothering me have to improvise
 
I usually never have a day dedicated to arms, but the way my split has been it just happened to fall this way as I’ve been training arms 3 times a week. Only one session for the day.

Bayesian cable curls
Incline dumbbell curls
Standing cable curls
Preacher curls

Machine triceps extension
Machine dips
Incline French press
Overhead triceps extensions

Got a nice little pump…

t99humbnail.jpg
 
Meetketchup said:
I usually never have a day dedicated to arms, but the way my split has been it just happened to fall this way as I’ve been training arms 3 times a week. Only one session for the day.

Bayesian cable curls
Incline dumbbell curls
Standing cable curls
Preacher curls

Machine triceps extension
Machine dips
Incline French press
Overhead triceps extensions

Got a nice little pump…

View attachment 189226
Click to expand...
Ok Mk,
 
Meetketchup said:
I usually never have a day dedicated to arms, but the way my split has been it just happened to fall this way as I’ve been training arms 3 times a week. Only one session for the day.

Bayesian cable curls
Incline dumbbell curls
Standing cable curls
Preacher curls

Machine triceps extension
Machine dips
Incline French press
Overhead triceps extensions

Got a nice little pump…

View attachment 189226
Click to expand...
Looking yoked, Coach!!! Get it!
 
PULL Day

Good workout today. Strength definitely seems to be picking up. Bumping up weights a little and getting solid reps in. Nearing the end of week 2 on blast. Feeling good! Took a few pics of the back. Not where I want to be yet. But better than I was. Much work to do.

Weight this morning: 204.4

Straight Arm Cable Pullover (Lat Prayers)
2x12x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x8x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x10x170

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x11x165

Wide Grip Lat Cable Pulldowns
2x10x148

Dumbbell Kelso Shrugs
3x13x50

Standing Dual Cable Bicep Curls
3x12x37

Standing EZ Bar Cable Curls
3x12x55

Abs: Planks
3 x 90 seconds

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

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BigD9795 said:
PULL Day

Good workout today. Strength definitely seems to be picking up. Bumping up weights a little and getting solid reps in. Nearing the end of week 2 on blast. Feeling good! Took a few pics of the back. Not where I want to be yet. But better than I was. Much work to do.

Weight this morning: 204.4

Straight Arm Cable Pullover (Lat Prayers)
2x12x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x8x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x10x170

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x11x165

Wide Grip Lat Cable Pulldowns
2x10x148

Dumbbell Kelso Shrugs
3x13x50

Standing Dual Cable Bicep Curls
3x12x37

Standing EZ Bar Cable Curls
3x12x55

Abs: Planks
3 x 90 seconds

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 139 bpm
Click to expand...
Looking great man!!!
 
Back
Pull-ups various grips..
Planned on more
But running like a nut doing pull-ups for 30minz
Like 30 sets or more and wanting more.
Just got lightheaded,which nvr happens!!
So cutting it off here..
Fucking blows man..
I was really grooving!!
Easier to stop than to go down in a blaze of glory!!
There more time in the day to come back..smh
 
I'm Barack
Deadz sumo/conventional
10 sets 5 each
Form focused for reps and hr.
Also to gauge groin and knee recovery.
Went better than anticipated.
Threw in some lat and middle back too.
50 mins total
 
Leg B Day (Hamstring Focused)

Today was a bit challenging. Felt pretty good but just not the same gas in the tank that I’ve been having this week. Pushed through and had a pretty good workout. Cardio was rough after legs today. 💪

Weight: 204.9

Seated Leg Curls
3x13x155

Leg Extensions
3x14x180

Raised Front Foot DB Split Squats
4x14x30

Leg Press (Foot Placement High and Wide)
3x16x255

Reverse Lunges
3x14x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Standing Calf Press Machine
3x15x180

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 120 bpm
 
BigD9795 said:
Rest Day

Got 7 hours sleep last night. Walked 3.5 miles on the treadmill this AM. About 8500 steps in so far today. The focus today is at least one nap! 😁 😴💤
Click to expand...
Im about to go hit the Cardio myself... and then mb a nap...🤔 enjoy your day bro.
 
Doug 64 said:
Im about to go hit the Cardio myself... and then mb a nap...🤔 enjoy your day bro.
Click to expand...
Sounds like a plan. I actually don’t hate the cardio. But LOVE naps when I can get them. We have my grandson this weekend. So naps are mandatory and an excellent excuse for me to go nap with him. That way I do t have to say I’m old and need a nap. Can just say that it’s part of being a good role model for my grandson. 🤣🤣🤣
 
BigD9795 said:
Sounds like a plan. I actually don’t hate the cardio. But LOVE naps when I can get them. We have my grandson this weekend. So naps are mandatory and an excellent excuse for me to go nap with him. That way I do t have to say I’m old and need a nap. Can just say that it’s part of being a good role model for my grandson. 🤣🤣🤣
Click to expand...
Fiendishly clever and well played my man! God bless
 
BigD9795 said:
Sounds like a plan. I actually don’t hate the cardio. But LOVE naps when I can get them. We have my grandson this weekend. So naps are mandatory and an excellent excuse for me to go nap with him. That way I do t have to say I’m old and need a nap. Can just say that it’s part of being a good role model for my grandson. 🤣🤣🤣
Click to expand...

I take a "nap" every single day. I love it and if I start feeling like I need to justify it, I just remind myself "it really helps my recovery at my age" :ROFLMAO:
 
Elliptical
30 mins
Set at max25 balls to wall 15/20 secs rinse and repeat for 30 mins
Top hr 130 today..
Sort of taking it easy today cause of lil issue past cpl days..
 

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