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What are you training today? 2.0

20 Weeks Out as Today

Back A

Bent Chest Supported T Bar Rows
Seated CG Cable Rows
Single Arm Pulldowns
HS Low Incline Row
WG Pulldowns
Rear Delts on Pec Deck
Preachers
Bayesian Curls
Abs
 
60 minutes on precor elliptical (without arms version). Weekends are cardio days for me
 
Back this morning. Been loving integrating some rest pause sets into my sessions. Feels great on some cable pulldowns or rows. Allowing for some more body English than usual to eke out a bit more stimulus with additional at the end too. What’s some of your guys favorite intensifiers for back?
 
PULL B

1. Wide Grip T-Bar Row — 2 × 6–8
2. Cable Shrugs — 3 × 8–10
3. Band-Assisted Pull-Ups (FST-7) — 7 × 10–12
4. Close Grip Low Cable Row — 3 × 10–12
5. Chest-Supported Rear Delt Fly — 1 Rest-Pause (15–20)
6. Hammer Curl — 1 Rest-Pause (12–20)
7. Cable Curl (FST-7) — 7 × 10–12
 
Legs

Inner abductor 3 x 12
Rodgers horizontal leg press 5 x 10-12
Seated leg curls 3 x 12
RDLs 3 x 6-8
Hammer strength V Squat 3 x 10
Outer abductor 3 x 12

Lying leg lifts 4 x 15
 
PUSH B


1. Incline Cable Press — Top Set + Back-Off
2. Cambered Bar Press — 3 × 10–12
3. Cable Flye (FST-7) — 7 × 12–15
4. Dumbbell Shoulder Press — 2 × 8–10
5. Face pulls — 4 × 12–15
6. Cable Lateral Raise — 1 Rest-Pause (15–20)
7. Overhead Tricep Extension — 1 Rest-Pause (10–20)
8. Weighted Dips (FST-7) — 7 × 10–12
 
LEGS A

1. Rhino Belt Squat — Top Set 6–8 + Back-Off 10–12
2. 30° Leg Sled — 3 × 20-25
3. Hoist Leg Extension (FST-7) — 7 × 10–12
4. Rogue Rhino RDL — 1 Rest-Pause
5. Hoist Seated Leg Curl (Forward Lean) — 4x10–12 (4th = RP)
6. Leg Sled Calf Raise — 1 Rest-Pause (30s stretch)


7. Hoist Seated Calf Raise (FST-7) — 7 × 10–12
 
30 min of zone 2 cardio on Precor Elliptical followed by 5 min of elliptical sprints.. 20 seconds on, 40 seconds off
 
Pull day

  • Matrix ultra independent biceps curl (unilateral)
  • Panatta pullover
  • Seated cable row with 20” Prime RO-T8 4N1 handle semi pronated grip
  • Panatta lat pull down convergent (unilateral)
  • Panatta dorsy bar medium wide grip
  • Ez bar cable curls
  • Panatta super power row (unilateral)
 
Astro95 said:
Pull day

  • Matrix ultra independent biceps curl (unilateral)
  • Panatta pullover
  • Seated cable row with 20” Prime RO-T8 4N1 handle semi pronated grip
  • Panatta lat pull down convergent (unilateral)
  • Panatta dorsy bar medium wide grip
  • Ez bar cable curls
  • Panatta super power row (unilateral)
Click to expand...

We have a refurbished nautilus pull over at gym and I love it, always wanted to try the panatta
 
FearsomeCOR said:
Back this morning. Been loving integrating some rest pause sets into my sessions. Feels great on some cable pulldowns or rows. Allowing for some more body English than usual to eke out a bit more stimulus with additional at the end too. What’s some of your guys favorite intensifiers for back?
Click to expand...
My favorite intensifier is to add more weight
 
Had a killer chest session this morn.

Just curious, who here really prioritizes and enjoys decline movements? I get phenomenal connection with them. Great squeeze at the end of reps, and an awesome stretch especially on some decline press machines/dip machines.
 
Astro95 said:
My favorite intensifier is to add more weight
Click to expand...
Many tools in the toolbox 😉 absolutely prefer to prioritize adding load when it’s the logical choice. Can be huge moving pussy weight… well at least 99.99% of us can’t lol
 
FearsomeCOR said:
Had a killer chest session this morn.

Just curious, who here really prioritizes and enjoys decline movements? I get phenomenal connection with them. Great squeeze at the end of reps, and an awesome stretch especially on some decline press machines/dip machines.
Click to expand...
Big fan of Dips and decline movements. Hoping to get a good decline machine for the house this year. The gym I have a membership to here only has a Hammer Plate Loaded Decline which I’m not a huge fan of.
 
Dyno said:
Big fan of Dips and decline movements. Hoping to get a good decline machine for the house this year. The gym I have a membership to here only has a Hammer Plate Loaded Decline which I’m not a huge fan of.
Click to expand...
If you could have it your way, what decline machine would you get?

Hammer decline isn’t my favorite, but I certainly prefer it over the incline actually. I’d take their regular flat press machine too. Their incline just doesn’t hit for me, personally.
 
FearsomeCOR said:
Had a killer chest session this morn.

Just curious, who here really prioritizes and enjoys decline movements? I get phenomenal connection with them. Great squeeze at the end of reps, and an awesome stretch especially on some decline press machines/dip machines.
Click to expand...
Funny ya ask.

Just finished chest as well..
Love decline moves..
 
FearsomeCOR said:
If you could have it your way, what decline machine would you get?

Hammer decline isn’t my favorite, but I certainly prefer it over the incline actually. I’d take their regular flat press machine too. Their incline just doesn’t hit for me, personally.
Click to expand...
I love the Hammer Flat Press. In the basement I have a Cybex Advanced Flat Press, the convergence is nice.

For decline, honestly any decent leverage style machine. I’ve used Panatta, Hoist, and Nautilus when I have access to a better gym and really liked them. The only Hammer Strength Plate Loaded upper body machine I like at all is the regular flat horizontal press. The rest of the them suck imo.
 

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