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What are you training today? 2.0

Legs
1. Hack Squat – 4×6–8
2. RDL on smith – 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
 
Legs A (Quad Focused)

Fasted Weight: 216.1

Good day today. Got almost 8 hours of sleep. Only woke up twice. Best night of sleep I’ve had in months.

Seated Leg Curls
1x14x175
1x12x175
1x11x175

Leg Extensions
1x15x205
1x13x205
1x11x205

Hammer Strength Plate Loaded V Squats
1x12x270
1x11x270
1x10x270

Leg Press (lower, narrower foot placement)
1x15x460
1x13x460
1x12x460

Raised Front Foot DB Split Squats
1x16x50
1x15x50

Machine Adductors (Double Rest/Pause Sets)
20 second rests
1x15x185
1x12x185
1x10x185

Seated Calf Press
3x15x150

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm
 
Upper

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

25 min cardio
 
PUSH Day

Good day in the gym. Feeling good!

Fasted Weight: 217.9

AMRAP Sets on Side Laterals

Standing Cable Lateral Raises (45 sec or less rests between sets)
1x14x25 1 RIR
1x13x25 0 RIR
1x12x25 0 RIR
1x10x25 0 RIR
1x8x25 0 RIR
1x5x25 0 RIR
1x12x25 0 RIR
1x9x25 0 RIR
1x8x25 0 RIR
1x7x25 0 RIR

DB Incline Bench Press
1x11x70 1 RIR
1x9x70 1 RIR
1x8x70 0 RIR

Hammer strength Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR

Standing Cable Crossover Fly's
1x14x67 1 RIR
1x12x67 0 RIR

Standing Reverse Cable Fly's
1x15x20 1 RIR
1x12x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x11x90 1 RIR
1x10x90 0 RIR

Overhead Triceps Cable Extensions
1x14x65 1 RIR
1x12x65 1 RIR
1x10x65 0 RIR

30% Incline EZ Bar French Press
1x14x75 1 RIR
1x12x75 0 RIR

AB Crunch Machine
4x16x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 128 bpm
 
PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process. :D

Weight this morning: 218.5

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

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
 
Push

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

25 min cardio
 
Had a good chest and arm pump session this AM

Fly warmup with some banded extensions

Hs incline worked up to a heavy 10, then did a backoff of 15 reps with a 4x4 cluster with 10 seconds in between esch

Pec Dec

Flat machine press with single drop set on last set

Cable flies/press (kinda inbetween both, gives me a crazy good chest stimulus)

Dips SS crossovers

Curls SS extensions

SA db preachers

SA cable extensions
 
Three sets of biceps and four sets of triceps. One hour cardio. My entire are session is 20-30 minutes.. I I completed hour cardio after and walking out I still see the same people that were there before me? How many sets and reps are these people doing?
 
Upper Day

Fasting Weight: 221

Out of town for a few days for work. Hotel gym the only option. But it’s not the worst gym either. Just limited. Working on getting better sleep. Got some meds. They’re causing me to retain some fluids. But everything else is great. LOL.

Standing Cable Lateral Raises
1x17x25
1x16x25
1x16x25
1x15x25

DB Incline Bench Press
1x12x70
1x10x70
1x8x70

Seated DB Overhead Shoulder Press
1x10x40
1x9x40
1x8x40

Standing Crossover Cable Fly’s
1x20x68
1x18x68

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

Cables Rows
1x10x190
1x9x190
1x8x190

DB Rows
1x13x75
1x12x75

Hammer Curls
1x15x35
1x13x35
1x12x35

DB Skull Crushers
1x15x30
1x12x30
1x10x30

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm
 
Non Lifting Day. Functional Training

Fasted Walk for 3.5 miles

Pre-wokrout / Ate

20 Min Jump rope / Medicine ball slams
15 minutes Yoga/Stretching
2 Cycles Cycle 12-15 reps
Landmine Pull & Press​
Landmine Rotation​
Decline Weighted Ab Crunches​
Leg Raises​
Cable Wood Chops - Both Sides​
Ab Roller Wheel​
 
Rest day for me too fellas.

Did 30 mins cardio, abs, forearms this morning. Little hydro massage chair after at planet fitness lol. Took the dog for a nice walk, and got my vacuums in during my post cardio shower :)
 
Upper

Cable lateral raIse
Close grip lat pulldown
Seated machine row (pronated grip)
Chest supported row (neutral grip)
Machine incline press
Plate loaded lying flat press
Cable fly
French press
Preacher curl

Intensfiers: Rest/pause set on all back movements and FST7 for lateral raises

25 min cardio (Arc Trainer)

IMG_4367.jpeg
 
I'm on a 6 day a week volume program. I was a professional athlete for almost 15 years, when I knew it was time to get back at it I hired a trainer which was the best decision I've ever made. I was a pro wrestler (yea yea fake my ass) and got somewhat far but I was plagued with major injuries. Training with Ernie I've had zero injuries and he keeps my gigantic ego in check (most of us bros have that problem I think).

Dude is 80 years old, rides around in a scooter at the gym calls everyone a loser and a bum. He's my Mickey lol.... His credentials are off the charts, he's trained Olympic athletes, bodybuilders, he was a physical therapist, posing coach, and a nutrition coach for over 55 years! Motherfucker is a mad scientist. For now it's great because I can go to the gym and the psycho path old man has his game plan for me each day everyday. Sorry for the long rant but it's been a journey to get back to where im at. Off to the gym for my 6am session! Have a great day good brothers.
 
Hit back this AM 😎

Reverse pec Dec
SA pullovers (no failure here, just getting blood in the lats)
Pull-down last set 30 second dc stretch
Seated underhand machine row
SA machine row
Cable row last set double rest pause
Cable pullovers
Shrugs SS bent over rear delt flies on the lat raise machine
Back extension machine (squeezing lower back/xmas tree, keeping glutes out as much as possible)

Calves and forearms were done after fasted cardio earlier ✔️
 
PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm
 

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