What are you training today? 2.0

[JohnMcc]

Raced my woman earlier today her on the pedal.bike me on foot for 100 yards max effort, she let me win

Leg workout this evening was 4-1/4mile max effort sprints in the bike with only 30-45sec rest between flights.

 

[BC22]

Upper. Reverse out week 4.

Cable lateral raise
Close grip lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Machine incline press
Flat press
Cable fly
OH tricep extension
Preacher curl

Rest/Pause intensifier on all back movements

30 min cardio.

 

[Startingover]

Shoulders
Abs
Stretching

 

[BigD9795]

PUSH Day

Great workout. No complaints. Loving the process. . Added a few pics just for benchmark of where I’m at. Veins were popping pretty good this morning.

Fasted Weight: 206.1

Back off set to failure on all back and chest exercises this week.

Standing Cable Lateral Raises
4x11x25

Hammer Strength ISO Lateral Incline Chest Press
3x12x75
1x8x65 back off set to failure.

Hammer Strength ISO Lateral Flat Chest Press
3x10x82.5
1x10x70 back off set to failure

Standing Cable Chest Fly’s
2x15x57
1x12x47 back off set to failure

Reverse Cable Fly’s
3x13x20

Standing WG EZ Bar Upright Rows
2x12x80

Overhead Triceps Cable Extensions
3x13x60

30% Incline EZ Bar French Press
2x13x65

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm

 

[mae_geri]

Time for some Benchpress and Tricep work! Love my 4 Split at the moment, think about to try PPL

 

[BC22]

Legs B. Reverse out week 4 complete!

Abductors
Seated leg curl
SLDL
Leg press
Seated leg extension
Lunges
Seated calf machine

30 min cardio.

 

[BigD9795]

PULL Day

Great day at the gym. Loving every minute of it.

Back off sets to failure after all working sets on all back and chest exercises this week.

Added a few pics for reference to where I’m at.

Weight this morning: 206.5

Straight Arm Cable Pullover (Lat Prayers)
2x14x66
1x8x61.6 back off set to failure

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x12x82
1x8x71 back off set to failure

Seated Cable Rows
Med. Grip/Elbows Tight
3x12x170
1x13x148 back off set to failure

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x13x165
1x10x148 back off set to failure

Wide Grip Lat Cable Pulldowns
2x11x165
1x10x148 back off set to failure

Dumbbell Kelso Shrugs
3x14x55

Standing Dual Cable Bicep Curls
3x14x37

Standing EZ Bar Cable Curls
3x13x55

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm

 

[302]

PULL Day

Great day at the gym. Loving every minute of it.

Back off sets to failure after all working sets on all back and chest exercises this week.

Added a few pics for reference to where I’m at.

Weight this morning: 206.5

Straight Arm Cable Pullover (Lat Prayers)
2x14x66
1x8x61.6 back off set to failure

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x12x82
1x8x71 back off set to failure

Seated Cable Rows
Med. Grip/Elbows Tight
3x12x170
1x13x148 back off set to failure

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x13x165
1x10x148 back off set to failure

Wide Grip Lat Cable Pulldowns
2x11x165
1x10x148 back off set to failure

Dumbbell Kelso Shrugs
3x14x55

Standing Dual Cable Bicep Curls
3x14x37

Standing EZ Bar Cable Curls
3x13x55

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm

Looking great man!! Hard work paying off.

 

[Startingover]

Back
pull ups
various grips.
4 sets each
Some machine work ..
for middle back
Deads
Conventional/sumos
4 sets each form
focused
9hr ride home last nite,I'm bit tired in gym today

 

[Meetketchup]

Back
pull ups
various grips.
4 sets each
Some machine work ..
for middle back
Deads
Conventional/sumos
4 sets each form
focused
9hr ride home last nite,I'm bit tired in gym today

What are you doing to hit middle back specifically

 

[Startingover]

What are you doing to hit middle back specifically

Pull downs with handle thing.
And close grip pull downs..
Also close grip pull ups

 

[Startingover]

Legs
Forearms
Back later,for something?

 

[Meetketchup]

Pull downs with handle thing.
And close grip pull downs..
Also close grip pull ups

Those hit lats not mid back

Rows with elbows out or leaning back pulldowns with same it mid back

 

[BigD9795]

Leg B Day (Hamstring Focused)

It was slow to get the old body warmed up today. Honestly, I wasn’t feeling great to begin the workout. But, I could hear my old football coach was screaming in my ear, “you fucking pussy, time to go to work!” Thankful I was hearing voices this morning. Ended up having a really good workout. Powered through the cardio and got it done.

Weight: 206.4

Seated Leg Curls
3x13x160

Leg Extensions
3x14x185

Raised Front Foot DB Split Squats
4x12x35

Leg Press (Foot Placement High and Wide)
3x18x255

Reverse Lunges
3x12x30

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Leg Press Machine Calf Presses
3x14x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm

 

[Startingover]

Sometimes the voices are Good!! Lol

 

[Meetketchup]

Early AM Quads

Leg Ext
Hacks
Leg Press
Adductors
Abs

Late AM Triceps

Machine Triceps Ext
Inc French Press
Dips
OH Cable Ext

 

[Startingover]

Abs
Planks
Balance moves

 

[Startingover]

20 mins dumbbells
Squats into overhaed presses into curls into kickbacks..
For hr

40 mins traps..
Forgot headphones,wasn't feeling it

 

[Startingover]

Abs
Planks
Tris
Farmers for distance

 

[Meetketchup]

20 mins dumbbells
Squats into overhaed presses into curls into kickbacks..
For hr

We need video of this ASAP.

 

[Meetketchup]

Early morning chest

Incline press
Close grip incline press
Overhead press
Decline press
Cable crossovers high low
Cable crossovers low high

Late morning side delts

Machine delts
Upright row wide grip
Seated dumbbell lateral raises
Cable lateral raise
Abs

 

[ERock5]

Early morning chest

Incline press
Close grip incline press
Overhead press
Decline press
Cable crossovers high low
Cable crossovers low high

Late morning side delts

Machine delts
Upright row wide grip
Seated dumbbell lateral raises
Cable lateral raise
Abs

Are you splitting them up to have extra intensity on each body part or what’s the idea of splitting it?

 

[Meetketchup]

I’m pretty spent after a high volume chest workout so if I did side delts right after it would be some optimal. I wait about four hours. Get two meals in me and head back and destroy my delts in a way that I couldn’t earlier in the morning.

I also get a second protein synthesis pump by hitting it two times a day. I’ve noticed that makes a huge difference in my off-season when I’m pushing super hard.

It’s also good when I’m pushing lots of volume and frequency as it allows me to squeeze in more work.

 

[Startingover]

We need video of this ASAP.

No ya don't believe me it's real ugly!!
Lol

 

[Meetketchup]

No ya don't believe me it's real ugly!!
Lol

Exactly why I want to see it!

 

[BigD9795]

No ya don't believe me it's real ugly!!
Lol

Yes, inquiring minds want to see it.

 

[Meetketchup]

Yes, inquiring minds want to see it.

Just to see the Jane Fonda dumbbell style kickbacks would be worth it.

 

[BigD9795]

Just to see the Jane Fonda dumbbell style kickbacks would be worth it.

Or the Richard Simmons mambo!

 

[Startingover]

30 mins ropes,cardio
Back later for sure

 

[BC22]

Push. Starting the growth phase I think…

Machine seated lateral raise
Plate loaded incline press
Machine flat press
Seated shoulder press
Chest fly
Machine seated dip
Cable OH tricep extension
Dumbbell lateral raise

Adding some variation of lateral raise at the end of every workout this week. Coach trying to grow these Delts!

30 min cardio