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What are you training today? 2.0

BC22 said:
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
Click to expand...
Same here. Loving it. AMRAPS all day!
 
BigD9795 said:
Same here. Loving it. AMRAPS all day!
Click to expand...
Absolutely! It’s funny….i always take weekends off but literally spend Saturday and Sunday thinking about where I can pick up reps or add weight the next week, planning, and wishing I was back at it!
 
BC22 said:
Absolutely! It’s funny….i always take weekends off but literally spend Saturday and Sunday thinking about where I can pick up reps or add weight the next week, planning, and wishing I was back at it!
Click to expand...
I feel you. Sunday rest day is tough. Just want to train. I mean just throw in 4-5 exercises. I’m sure coach wouldn’t mind. 🤣🤣🤣
 
Upper Day

Fasting Weight: 207.1

Out of town for work. So at a different gym. Not ideal. But not too bad. Was able to make everything work with only one adjustment to my normal routine. Nutrition is a little tough while traveling. But keeping it within the macros Ben while not having my normal resources. I really hate not having my normal routine but that’s just life. Sometimes you have to pivot and go plan B.

Workout was awesome. Literally roasted side delts today. I might need help dressing myself this morning! 🤣

Intensifier this week is AMRAP routine on all side delts exercises.


Machine Lateral Raises (AMRAP’s)
1x12x90
1x21x90
1x14x90
1x10x90
1x10x90
1x10x90
1x21x90
1x14x90
1x10x90
1x6x90

I’m toast! 😵 🤣

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x10x80

Seated Machine Overhead Shoulder Press
3x12x90

Standing Cable Crossover Fly’s
2x15x57

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x12x82

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight
2x10x80

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x10x110

Preacher Curls
4x12x70

Close Grip Bench Press
4x12x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
 
Early AM Back

CG Lat Pulldowns to Waist
Hoist WG Pulldown
HS Low Row
HS High Row
Chest Supported Plate Row (upper back)
Hoist Mid Row
Lat Prayers with Rope

Late AM Biceps

St Cable Curls
Plate Preachers
Inc DB Curls
Bayesian Curls
 
I have to force myself today to make a restday, but I can't :p after working out 4 days in a row it's time to rest, so I go for active rest, running, sprints, push ups und pull ups a few hundred.
 
BigD9795 said:
I feel you. Sunday rest day is tough. Just want to train. I mean just throw in 4-5 exercises. I’m sure coach wouldn’t mind. 🤣🤣🤣
Click to expand...
Cocch don't beleive in off days!!
He call them Deload dayz!! That's if coach is Ketchup?
Lol
 
mae_geri said:
I have to force myself today to make a restday, but I can't :p after working out 4 days in a row it's time to rest, so I go for active rest, running, sprints, push ups und pull ups a few hundred.
Click to expand...
You have to take a rest day after only 4 days? Watching too much Israetel :)
 
Felt frisky this morning!!
So took 1 scoop of big bang
80 mgs GC Tne

Chest
Bis were crazy of course!!
Lol 100 mins total..
Actually had to force myself to leave gym..hehe
 
Pull day. Growth phase.

Single arm lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Wide grip lat pulldown
Rear delt fly
Bayesian curls
Straight bar cable curls

Intensifier: machine seated lateral raise

30 min cardio
 
Legs A (Quad Focused)

Fasted Weight: 207.7

Was out of town for work the last three days. Never been so glad to be home with all my usual resources and especially my normal routine. Normally today is my rest day but I swapped it out to yesterday because my schedule with work was just too busy to fit my normal leg day in and I did it today. Good workout.

Seated Leg Curls
3x14x160

Leg Extensions
3x15x185

Hack Squats
3x10x185

Leg Press (lower, narrower foot placement)
3x13x425

Raised Front Foot DB Split Squats
2x13x40

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x15x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 137 bpm
 
These Chinese things/movements/balance moves too.
Ropes/abs/core all intertwined.
60mins.
Have to say really fucking digging how I feel right now finishing this out with the Chinese shit.
Seen on yourube
 
Upper. Struggle bus this morning.

Cable lateral raise
Close grip lat pulldown
Machine seated row (pronated grip)
Seated cable row (neutral grip)
Machine incline press
Flat press (lying, plate loaded)
Cable fly
OH tricep extension
Preacher curl

Intensifier: machine seated lateral raise

30 min cardio
 
PUSH Day

Workout this morning was intense. Very satisfying. Was able to push HARD. Strength is definitely bumping up some.

Fasted Weight: 208.1

AMRAPs on side delts

Standing Cable Lateral Raises (AMRAP Sets)
1x12x20
1x20x20
1x14x20
1x11x20
1x8x20
1x4x20
1x14x20
1x9x20
1x9x20
1x5x20

Hammer Strength ISO Lateral Incline Chest Press
3x10x80

Hammer Strength ISO Lateral Flat Chest Press
3x11x82.5

Standing Cable Chest Fly’s
2x12x60

Reverse Cable Fly’s
3x14x20

Standing WG EZ Bar Upright Rows
2x10x85

Overhead Triceps Cable Extensions
3x14x60

30% Incline EZ Bar French Press
2x14x65

Abs: Cable Crunch
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135 bpm
 
Legs B (Hamstring focused).

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

Intensifier: Machine seated lateral raise (yes my Delts need so much help coach has me doing them on leg day)

30 min cardio
 
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Upon waking

Gym shoulders,traps,tris,eliptical
 
PULL Day

Another solid pull day. Feeling much stronger on the whole. It feels great for sure. Went up on weight with several exercises and things felt good.

Weight this morning: 209.1

Straight Arm Cable Pullover (Lat Prayers)
2x15x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
2x12x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x10x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x8x170

Wide Grip Lat Cable Pulldowns
2x11x165

Dumbbell Kelso Shrugs
3x15x55

Standing Dual Cable Bicep Curls
3x15x37

Standing EZ Bar Cable Curls
3x14x55

Abs: Machine Crunches
4x15x315

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
 
Please disregard previous post. It didn’t update properly.



PULL Day

Another solid pull day. Feeling much stronger on the whole. It feels great for sure. Went up on weight with several exercises and things felt good.

Weight this morning: 209.1

Straight Arm Cable Pullover (Lat Prayers)
2x15x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
2x12x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x10x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x8x170

Wide Grip Lat Cable Pulldowns
2x12x170

Dumbbell Kelso Shrugs
3x15x55

Standing Dual Cable Bicep Curls
3x15x37

Standing EZ Bar Cable Curls
3x14x55

Abs: Machine Crunches
4x15x295

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
 
4AM Back

HS Low Row
HS High Row
Bent Over Plate Row
Mid Row
WG Lat Pulldowns
CG Lat Pulldowns (to waist for extra lat work)
Rope Pullovers

Late AM Biceps

Bayesian Curls
St Cable Curls
Inc DB Curls
Plate Preachers
Hammer Bayesian Curls
ABs
 
Leg B Day (Hamstring Focused)

Check-in went ok today. I picked up a little more than a pound this week on my daily average weight. So macros stay the same and hoping the body cooperates and catches up.

Intensifier this week to be performed in lieu of normal working sets on Incline Chest Press, 1 row of choice, and either Hack Squat or Leg Press:

FIRST 5X (3+3+3+3+3) + 15 SEC. INSTRASET REST

Rest 3 minutes between clusters

SECOND 5X (3+3+3+3+3) + 20 SEC. INSTRASET REST

Fasting Weight: 210

Lying Leg Curls
3x13x125

Leg Extensions
3x12x190

Raised Front Foot DB Split Squats
4x13x35

Leg Press (Foot Placement High and Wide)
3x19x255

Reverse Lunges
3x13x30

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Leg Press Machine Calf Presses
3x10x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Assisted pull-ups
30 set/30 mins
3 dif grips/7/10 reps

Deads conv,23 mins worth..bout 7 sets 10/12 reps
Could of been fatigued today,if I allowed it!
Back later some core/abs

Also did my auro moves upon waking..
Really dig these man!
 

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