What are you training today? 2.0

[Dyno]

PULL A

1. Rack Pull — 2 × 6–8
2. Wide Grip Machine Row — 3 × 8–10
3. Pulldown (FST-7) — 7 × 10–12
4. Hammer Strength MTS Row — 3 × 10–12
5. Atlantis Rear Delt Machine — 1 Rest-Pause (15–20)
6. EZ-Bar Curl — 1 Rest-Pause (12–20)
7. Machine Preacher Curl (FST-7) — 7 × 10–12

 

[FearsomeCOR]

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.

Wow, I thought I was the only one who hated most of their back equipment lol

 

[FearsomeCOR]

PULL A

1. Rack Pull — 2 × 6–8
2. Wide Grip Machine Row — 3 × 8–10
3. Pulldown (FST-7) — 7 × 10–12
4. Hammer Strength MTS Row — 3 × 10–12
5. Atlantis Rear Delt Machine — 1 Rest-Pause (15–20)
6. EZ-Bar Curl — 1 Rest-Pause (12–20)
7. Machine Preacher Curl (FST-7) — 7 × 10–12

Always love to see some fst7

 

[Dyno]

Always love to see some fst7

Been rehabbing my knees and hip for a bit with mostly volume and RIR training. Adding NPP helped a lot too, never used it much before but it will likely be a permanent part of my cycles and maintenance dosages moving forward. Finally getting back to using intensifiers and training how I like. This is a PPL split I grew well on last year. Using a lot of Rest-Pause, FST-7 style sets and Top Set/Backoff. FST-7 sets are probably the most humbling lol. I start the progression at 45 sec rest between those sets until I can get the rest period down to 30seonds, then increase load a little and back to 45sec.

 

[Meetketchup]

Using a lot of Rest-Pause, FST-7 style sets and Top Set/Backoff. FST-7 sets are probably the most humbling lol. I start the progression at 45 sec rest between those sets until I can get the rest period down to 30seonds, then increase load a little and back to 45sec.

Love FST7's.

You use them as a pre-exhaust or finisher?

 

[Dyno]

Love FST7's.

You use them as a pre-exhaust or finisher?

Currently as a finisher for that body part, I'll change the order around 4-8 weeks in.

 

[Astro95]

Leg day

• Matrix seated adductor
• Cybex leg extension
• Matrix laying down leg curl
• Calves
• Watson tru squat
• Rogers hip press

 

[Dyno]

Leg day

• Matrix seated adductor
• Cybex leg extension
• Matrix laying down leg curl
• Calves
• Watson tru squat
• Rogers hip press

Just saw a video yesterday of someone using a Tru Squat, wish I had that and a Hip Press around here.

 

[Meetketchup]

Inc Hoist Press
Dec HS Press
Flys
Mach Laterals
Rear Delt Pec Deck
Mach Triceps Seated Pushdown Mach
OH Triceps Cable Ext
Abs

 

[Astro95]

Just saw a video yesterday of someone using a Tru Squat, wish I had that and a Hip Press around here.

Love both pieces for quads. Tru squat is brutal and a hip press you can take all the way to failure safely. My gym has quite a few cool toys for legs. Pendulum, hack, squat pro, vertical press on and on

 

[JD1155]

Chest focused push day

Flex plate loaded incline press 4 x 10
Nebula chest press 4 x 8-12
Pec deck flies 3 x 15

Standing Icarian lateral raises 3 x 10

Tricep rope press down 3 x 15
Tricep overhead extension 2 x 10

Lying leg lifts 4 x 15

 

[Dyno]

Chest focused push day

Flex plate loaded incline press 4 x 10
Nebula chest press 4 x 8-12
Pec deck flies 3 x 15

Standing Icarian lateral raises 3 x 10

Tricep rope press down 3 x 15
Tricep overhead extension 2 x 10

Lying leg lifts 4 x 15

Anything by Flex is awesome. Love the Icarian Lateral too.

 

[Startingover]

HIIT 30mins
Abs
Balance

 

[Meetketchup]

Pull B

Med Grip Lat Pulldown
Seated CG Cable Rows
Seated Lat Bar Wide Grip
CG Seated Pulldown
Rope Lat Pullover
Preacher Curls
Inc DB Curls
Rope Hammer Curls
Abs

25 Min Cardio

 

[Dyno]

PUSH A

1. Hammer Strength Flat Press — Top Set + Back-Off
2. Nautilus Nitro Incline Chest Press — 3 × 10–12
3. Machine Flye (FST-7) — 7 × 12–15
4. Machine Shoulder Press — 2 × 8–10
5. Atlantis Lateral Raise — 4 × 12–15
6. Face Pulls — 1 Rest-Pause (15–20)
7. Weighted Dips — 1 Rest-Pause (10–20)
8. Body Masters Overhead Tricep — 7 × 10–12 (FST-7)

Cardio

 

[FearsomeCOR]

Quads today. Been having really great sessions playing around with the rest period and rep range of my fst7 extensions.

 

[Dyno]

Quads today. Been having really great sessions playing around with the rest period and rep range

What rep and rest period ranges have you liked the most? Love these isolation movements for FST-7 sets

 

[Startingover]

Traps
Neck
Legs
Abs
Chinese shit
Hanging
Bit of stretching

 

[Dyno]

LEGS B

1. Atlantis Pendulum Squat — Top Set 6–8 + Back-Off 10–12
2. Leg Press - 3x10-12
3. Weighted Sissy Squat (FST-7) — 7 × 10–12
2. Bulgarian Split Squat — 3 × 10–12 / leg
4. Lying Leg Curl — 1 Rest-Pause
5. Reverse Hyper — 4 × 10–12
6. Machine Calf Extension — 1 Rest-Pause (30s stretch)
7. Standing Calf Raise (FST-7) — 7 × 10

Abs
Cardio

 

[Startingover]

30 mins HIIT
Bis
Abs

 

[Meetketchup]

Big snow day here in NY and worked my schedule around today being a rest day BUT gym is opening and feeling good so...

Legs A

Seated Curls
Hack Squats
Rodgers Hip Press
Leg Ext SST 60,45,30,15,10,5 Set
Adductors
Donkey Calves
Abs

Cardio was done first thing AM

 

[Bolan]

Quick Chest W/O at home with dumbells and a bench to make up
for Christmas.

I try to stay out of the gym on the weekends since I'm there 5 days a week.

 

[Bolan]

Big snow day here in NY and worked my schedule around today being a rest day BUT gym is opening and feeling good so...

Legs A

Seated Curls
Hack Squats
Rodgers Hip Press
Leg Ext SST 60,45,30,15,10,5 Set
Adductors
Donkey Calves
Abs

Cardio was done first thing AM

We just got 17" and the storm your getting its supposed to warm up and give us freezing rain/sleet/snow for 3 fuckin days starting Sunday night!

 

[Meetketchup]

We just got 17" and the storm your getting its supposed to warm up and give us freezing rain/sleet/snow for 3 fuckin days starting Sunday night!

17" Damn!!! You'll have no problems staying warm with all that f'ing muscle you carry. lol

We got around 6-8ish. No biggie. Was expecting more. That's what she said.

 

[Startingover]

We only got freezing rain/ice..@bolan ya gonna make some big ass snow angels!?!?
Lol

 

[Bolan]

We only got freezing rain/ice..@bolan ya gonna make some big ass snow angels!?!?
Lol

Too damn cold!!!!

 

[Jack3d_Wabbit28]

Didn’t get up at 6a to go to the gym bc of the forecast and of course only ended up with a few inches (that’s what she said ). Oh well, it’s a well deserved rest day I suppose.

 

[Wally954]

Did shoulders this morning

Smith machine overhead press 4 sets 8-12reps
Cable side lateral raises 4 sets

Upright rows 4 sets

Dumbell Shrugs 3 sets

Dips 3 sets (just to get a chest pump for the bitches that where walking around the gym)

3 sets side lateral raises machine

 

[Meetketchup]

Did shoulders this morning

Where are the rear delts?! JK. Good stuff.

 

[Wally954]

Been rehabbing my knees and hip for a bit with mostly volume and RIR training. Adding NPP helped a lot too, never used it much before but it will likely be a permanent part of my cycles and maintenance dosages moving forward. Finally getting back to using intensifiers and training how I like. This is a PPL split I grew well on last year. Using a lot of Rest-Pause, FST-7 style sets and Top Set/Backoff. FST-7 sets are probably the most humbling lol. I start the progression at 45 sec rest between those sets until I can get the rest period down to 30seonds, then increase load a little and back to 45sec.

I just came off npp two weeks ago, and I feel like my body is falling apart already, I got tendinitis in my left bicep and sciatica flaring up like crazy,