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What are you training today? 2.0

BC22 said:
Upper.

Cable lateral raise
Close grip lat pulldown
Machine seated row (pronated grip)
Chest supported row (neutral grip)
Machine incline press
Plate loaded flat press
Cable fly
French press
Preacher curl

25 min cardio
Click to expand...
How many upper days do you have per week? Do they all look the same or have different movements?
 
Astro95 said:
How many upper days do you have per week? Do they all look the same or have different movements?
Click to expand...
I have a push day, pull day, and upper day. The upper day has a couple movements that repeat from pull day (pronated and neutral grip rows) but other than that the movements are different.
 
Leg B Day (Hamstring Focused)

Check-in went ok today. Macros stay the same. Coach said everything is tracking the way it should. Now, time to get back to work!

Fasting Weight: 209.9

Seated Leg Curls
3x15x160

Leg Extensions
3x14x190

Raised Front Foot DB Split Squats
4x15x35

Leg Press (Foot Placement High and Wide)
10x3x450

Reverse Lunges
3x15x30

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Leg Press Machine Calf Presses
3x12x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 124 bpm
 
Push

Machine seated lateral raise
Plate loaded incline press
Machine seated flat press
Seated shoulder press
Seated fly
Machine seated dips
OH tricep extension

25 min cardio
 
Upper Day

Fasting Weight: 211.9

Fantastic workout today. Got 8 hours of sleep and increased weight on several exercises by 10-20 pounds. Pushed to failure on every last set. Felt SO good!

No intensifiers this week.


Machine Lateral Raises
3X11x105

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
2x10x90

Machine Overhead Shoulder Press
1x10x95
1x10x100
1x10x110

Standing Cable Crossover Fly’s
2x15x60

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x10x88

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
2x12x235

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x125

Preacher Curls
4x13x70

BB Close Grip Bench Press
4x13x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
 
Pull

Single arm lat pulldown
Machine seated row (pronated grip)
Cable row (neutral grip)
Wide grip lat pulldown
Cable rear delt fly
Bayesian curls
Straight bar cable curl

25 min cardio
 
Legs A (Quad Focused)

Fasted Weight: 209.7

Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days. 😁


Seated Leg Curls
3x12x165

Leg Extensions
3x15x190

Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360

Leg Press (lower, narrower foot placement)
3x12x460

Raised Front Foot DB Split Squats
2x12x45

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x13x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
 
5AM - Chest

Inc HS Plate Press
Inc Hoist Press
Dec HS Plate Press
Flat CG Hoist Press
OH Press
Hoist Pec Deck
Cable Fys

1PM - Triceps

Mach Extensions
French Press
Dips
OH Cable Ext
Rope Pushdown
 
Lower Body B

EZ Bar Bicep Cable Curl

3sets 1)15-20 2)15-20 3)15-20

Seated Hamstring Curl

2sets 1)8-10 2)8-12

Leg Extension

2sets 1)8-10 2)8-10

Hack Squat

2sets 1)6-8 2)8-10

Banded Leg Press

2sets 1)10-12 2)10-12

Lying Hamstring Curl

2sets 1)8-10 2)12-15

Seated Calf Raise

2sets 1)15-20 2)15-20

Crunch Machine
3x12
 
Upper

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

25 min cardio
 
Push b

Cuff raises
Incline hammer
Decline hammer
overhead press
Cable flys
Wg upright row
Incline French press
Tricep pushdown
 
PUSH Day

GREAT workout today. Had a great discussion with coach about RIR training. While I thought I was close, and I was, I wasn't getting it exactly right. Got some great information and applied that and it was like a lightbulb moment. It just clicked and I got it right. Definitely made a difference in my training today and moving forward. Thank you, coach!!! Let better gains begin! 😁

Fasted Weight: 214.3

Standing Cable Lateral Raises
1x13x25 1 RIR
1x13x25 1 RIR
1x12x25 1 RIR
1x13x25 0 RIR

Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR

DB Bench Press
1x10x75 1 RIR
1x9x75 1 RIR
1x7x75 0 RIR

Standing Cable Crossover Fly's
1x14x63 1 RIR
1x13x63 0 RIR

Standing Reverse Cable Fly's
1x12x20 1 RIR
1x10x20 1 RIR
1x8x20 0 RIR

Standing WG EZ Bar Upright Rows
1x15x85 1 RIR
1x14x85 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x10x65 1 RIR
1x9x65 0 RIR

30% Incline EZ Bar French Press
1x12x70 1 RIR
1x12x70 0 RIR

Abs: Cable Crunch
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
 
PULL Day

Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. 😩 That's fun. But other than that, great day to be in the gym as always!

Weight this morning: 213.1

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170

Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187

Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60

Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40

Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60

Abs: Machine Crunches
4x15x315

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
 
4AM Side Delts and Triceps (Superset due to time) WAY harder than it looked. Got a good pump too. Weighed in at 207lbs

Mach Side Lateral Raises
Preacher Curls

Seated DB Side Lateral Raises
Inc DB Curls

Cable Lateral Raises
Bayesian Curls

Upright Rows
Str8 Arm Cable Curls

Rope Hammers
Abs

thujmbnail.jpg
 
Meetketchup said:
4AM Side Delts and Triceps (Superset due to time) WAY harder than it looked. Got a good pump too. Weighed in at 207lbs

Mach Side Lateral Raises
Preacher Curls

Seated DB Side Lateral Raises
Inc DB Curls

Cable Lateral Raises
Bayesian Curls

Upright Rows
Str8 Arm Cable Curls

Rope Hammers
Abs

View attachment 196397
Click to expand...

Veins are POPPING! Looking awesome, Coach!


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