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What are you training today? 2.0

PULL B (lat focus)

A1: Single arm cable pullover
B1: Single arm pulldown
C1: MAG grip Neutral pulldown
D1: DB pullover
E1: Single arm DB preacher curl
F1: Cable hammer rope curl
 
Shoulders + Arms

Shoulders
  1. Machine or DB Shoulder Press – 4×8–12
  2. Dumbbell or Machine Lateral Raise – 4×12–15
  3. Rear Delt (machine or cable) – 3×12–15
Biceps
  1. EZ Bar Curl (wide grip) – 3×8–10
  2. Preacher Curl (machine or bench) – 3×10–12
  3. Cable Curl (straight bar or rope) – 2×12–15
Triceps
  1. Seated Triceps Press Machine – 3–4×8–12
  2. Overhead DB or EZ Bar Extension – 3×10–12
  3. Rope Pushdown – 2×12–15
 
Legs
1. Hack Squat – 4×6–8
2. RDL’s– 4×8–10
3. Leg Press – 4×10–12
4. Leg Extension – 3×12–15
5. Seated Leg Curl – 3×12–15
6. Standing Calf Raises – 4×12–20


Sent from my iPhone using Tapatalk
 
Push A

A1: Low incline smith bench
1 top set + 1 back off set
B1: Flat hammer strength press
3 set
C1: Pec deck fly 2 sets
D1: DB side lateral raise 3 sets (1 drop)
E1: Reverse pec deck fly 2 set
F1: Rope overhead extension 3 sets
 
Upper Day

Fasting Weight: 211.6

Been Struggling with insomnia the last week or so. Got the training on point and going well. Hunger is ramping up big time. Been spacing out meals/snacks and utilizing different food types and timing to help as much as I can. Time to aggressively get after fixing the insomnia so I can get rest. Don't want anything to slow down gains. Stress, anxiety, probably increased cortisol levels. I will figure it out.

Intensifier on all back exercises this week. I LOVE INTENSIFIERS!!! 😄🔥

Going up on weight for most exercises.

Machine Lateral Raises
1x20x110
1x15x120
1x13x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x9x90

Machine Overhead Shoulder Press
1x11x120
1x9x120
1x8x120

Standing Cable Crossover Fly’s
1x15x63
1x14x63

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
1x14x235
1x12x235

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x11x125
1x9x125

Preacher Curls
1x18x75
1x15x80
1x14x80
1x10x80

BB Close Grip Bench Press
1x14x135
1x12x135
1x10x135
1x9x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
 
Pull A

A1: Chest supported row
1 top x 7 , 1 back off x 12

B1: Seated hammer strength row (top)
3 ws x 8-12

C1: One arm DB row
3 ws x 6-10

D1: Rack Pull
1 top x 7. 1 back off x 12

E1: Ez bar curls
3 ws x 8-12

F1: Seated preacher curl machine
2 ws x 8-12

30mins post workout cardio
 
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
 
Pull - Jeff Nippards 12 week UL, PPL split


Lean-Back Lat Pulldown
Chest-Supported T-Bar Row
Dual-Handle Elbows-Out Cable Row
1-Arm 45° Cable Rear Delt Flye
Cable Paused Shrug-In
Cable Rope Hammer Curl
DB Concentration Curl
 
PUSH Day

Pretty good day today. Still having very rough nights of sleep. Had a sleep study and waiting on results. Also exploring other options with my doctor. As part of addressing this, I have decided to come off any/all high stim pre workouts which I have always really liked using. So, that is going to be tough for a few weeks. But it is FAR more important to get my rest and recovery back and cortisol levels where they need to be. I still took a medium level pre as I titrate down. But plan to keep the pre's very simple moving forward. The one area I noticed the lack of caffeine and exotic stims was cardio. It was kind of brutal. But got it done.

Fasted Weight: 214.1

Standing Cable Lateral Raises
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

DB Bench Press
1x12x75 1 RIR
1x10x75 1 RIR
1x8x75 0 RIR

Seated Machine Fly's (Pec Deck)
1x15x165 1 RIR
1x14x165 0 RIR

Seated Machine Rear Delt Fly's
1x15x100 1 RIR
1x14x100 1 RIR
1x13x100 0 RIR

Standing WG EZ Bar Upright Rows
1x16x85 1 RIR
1x15x85 0 RIR

Overhead Triceps Cable Extensions
1x12x65 1 RIR
1x10x65 1 RIR
1x8x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x12x75 0 RIR

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 123 bpm
 
4AM Chest

Hoist Incline Press
Hoist Flat Press
Dec Plate Press
Inc Plate Press
OH Press
Machine Pec Deck
Cable Crossovers - Low to High
ABs
 
Leg day

A1: Lying leg curls
1 top x 7, 1 back off x 12

B1: Hip adductor
3 ws x 12-15

C1: Hack squat
1 top x 7. 1 back off x 12

D1: Leg press
1 top x 8. 1 back off x 15

E1: Leg ext
3 ws x 30/25/20

F1: DB stiffed leg dead
3 ws x 8.
 
Legs B (Hamstring focused)

Abductors
Seated leg curls
SLDL
Leg press
Reverse facing V Squat
Lunges
Seated calf

25 minute cardio
 
PULL Day

Good workout today. TOUGH at times since I am titrating down on high stim pre workout. Intensifier was awesome though. I always love doing hem even though they push you to the max. The back pump I got was great. I could really feel it this morning. I think where I felt the lack of high stim the most was during cardio. Had to push hard this morning. LOL

Weight this morning: 213.9

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

Double Drop Set Intensifier on ALL back exercises. 20 sec. rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x7x70.4
1x5x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x12x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x15x187
1x12x187
1x11x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x170
1x8x170
1x7x170

Wide Grip Lat Cable Pulldowns
1x10x170
1x8x170
1x7x170

Dumbbell Kelso Shrugs
1x16x65
1x15x65
1x14x65

Standing Dual Cable Bicep Curls
1x11x40
1x9x40
1x7x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x9x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
 
Leg B Day (Hamstring Focused)

Had a good workout today. Feeling stronger in spite of titrating myself off of high stim pre-workout. The only residual from that is the energy fades a little faster and the post workout cardio is a little harder. Got 8.25 hours of total sleep with 3.5 hours uninterrupted. That's the longest uninterrupted I have had in months. Felt good. Still working on sleep issues. Hoping to get it ironed out soon! Check-In with coach has been submitted and waiting to see what is next. Coach bumped my carbs by 30g this week! AWESOME! Breakdown below.

Training Days:
Carbs: 375
Protein: 250
Fat: 50
Total Calories: 2950

Non-Training Days: -70g of carbs

Fasting Weight: 214.5

Seated Leg Curls
1x15x175
1x13x175
1x10x175

Leg Extensions
1x14x205
1x12x205
1x11x205

Raised Front Foot DB Split Squats
1x13x50
1x12x50
1x10x50
1x9x50

Leg Press (Foot Placement High and Wide)
1x15x460
1x13x460
1x11x460

Reverse Lunges
1x14x40
1x13x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x12x185
1x9x185

Leg Press Machine Calf Presses
1x15x575
1x14x575
1x12x575

Ab Crunch Machine
4x15x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 129 bpm
 
Shoulders + Arms

Shoulders
1. Machine Shoulder Press – 4×8–12
2. Machine Lateral Raise – 4×12–15
3. Rear Delt – 3×12–15

Biceps
1. EZ Bar Curl (wide grip) – 3×8–10
2. Preacher Curl Machine – 3×10–12
3. Cable Curl – 2×12–15

Triceps
1. Seated over head Triceps Press Machine – 3–4×8–12
2. EZ Bar Skull Crushers – 3×8–10
3. Cable Pushdown – 2×12–15


Sent from my iPhone using Tapatalk
 
Push B

A1: Hammer strength chest press
1 top x 7. 1 back off 12 (3-1-1-1 tempo)

B1: Pec deck fly
3 ws x 12-15 (2-2-1-2) tempo

C1: Smith behind press
3 ws x 12-15

D1: Side lateral raise *partials
3 ws x 20

E1: Cable overhead ext
3 ws x 12-15. 2 sec pause

F1: Dip
2 ws x failure.

Cardio 40mins.
 
Push

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

25 min cardio
 
Upper Day

Fasting Weight: 215.9

Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.

Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!! 😄🔥

Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90

Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120

Seated Machine Fly’s
1x15x165
1x13x165

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88

Chest Supported Seated Machine Rows
1x11x240
1x10x240

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125

Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85

BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm
 

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