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What are you training today? 2.0

No snow in Kentuckiana and actually pretty warm this weekend. Hope you guys are doing well with the snow and it provided you free reign in an empty gym.

PULL A

1. Rack Pull — 2 × 6–8
2. Machine Wide Grip Row — 3 × 8–10
3. Lat Pulldown (FST-7) — 7 × 10–12
4. Hammer Strength MTS Row — 3 × 10–12
5. 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

Abs
Cardio
 
It’s a beautiful day out today. Perfect running weather, 68 degrees with overcast skies. Went for a 3 mile run today.
 
Delts/Traps
  • 8 sets lateral dumbell raises
  • 8 sets bent over lateral dumbell raises
  • 3 sets front dumbbell raises
  • 6 sets dumbbell shrugs
  • 3 sets : a 5Lb plate in each hand: up to the front, hold then move over to the side, then down. Up at the side, move over to the front, then down. That’s one rep. Do as many reps as possible for each set.
 
Push B

Machine Lateral Raises
Inc Press
Dec Press
Flys
OH Press
Rev Pec Deck
OH Triceps Ext
CG Attachment Tricep Pushdowns
Abs

Cardio
 
Shoulders. Gym is empty on Sundays so I can do couple of supersets easy.
 
Did back this morning

4 sets wide grip pull-ups
4 sets chest supported t- bar rows
4 sets plate loaded hammer strength pull downs
4 sets plate loaded hammer strength hi to low rows
4 sets reverse pec deck

I hate back days,they squeeze the juice out of my soul
 
We got some of that cold weather and man is it windy. Yesterday was in the 60’s and today it’s 11F

PUSH B

1. Incline Press — Top Set + Back-Off
2. Cambered Bar Flat Press — 3 × 10–12
3. Cable Flye (FST-7) — 7 × 12–15
4. Dumbbell Shoulder Press — 2 × 8–10
5. Chest-Supported Rear Delt Flye — 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 × 10–1

Abs
Cardio


Sent from my iPhone using Tapatalk
 
Pull B

Lat Pulldown
Chest Supported Bent T Bar Row
Seated CG Cable Row
Seated Lat Bar Upper Back Row
Lat Prayers w/ Rope Ext
Preachers
Bayesian Curls
Abs

Cardio
 
Chest day

Incline dumbell press
Flat bench barbell press
Hi to low cable flys
Low to hi cable flys
Dips

4sets each
 
Yes sir, I got fucked up tendinitis in both my arms recently and I gotta give them a day in between doing back and bis otherwise I would throw in tricep or bicep on Chest and back days, I was doing bis on back days before my arms got messed up, up until recently I would do back bis chest tries and do arms again on a leg day and try to get in back twice a week and shoulders twice a week
 
Gameiseasy said:
Lol. I go with 2 guys who I work with. And the gyms a small gym next to PF, so the more serious people go to this local gym while PF is crowded af. I also know 2 other guys who go there from past business dealings and we get along well. But most people will spot you here, its pretty cool feeling here. Nobody wants to help u at mf its literally toxic af and every1 is small fat or old. And they all think they hot aince they in the gym, but they spend more time trying to pose for a picture for social than actually training. I hate the people at my pf lol.
Click to expand...
Miss my gym like that from high school. Bunch of big guys on gear. I was a young kid and the OG guys would take time to help spot me and work on form.
 
Legs B

Seated Curls
SLDL's
Bulgarian Split Squats
Leg Ext
Adductors
Donkey Calves
Rear Delt Work
Abs
 
New year starting off right with back this morning!

Nothing flashy, but I’ve been enjoying the hammer MTS row machines. That’s coming from someone who HATES their plate loaded back equipment.
 
First session of 2026 before work quick Pull day

  • Matrix bicep curls
  • Rope pullovers
  • Chest supported tbar
  • Panatta single arm lat pulldowns
  • Seated cable wide grip row
  • Ez bar close grip cable curls
  • Panatta super power row single arm
  • Ez bar curls wide grip
 
Delts at home... Gym is closed and don't really want to go to
Planet Gheyness.
 
Checking in from planet gayness here!!
Lmao
Traps
Calves
Bit of Tai chi
Hanging
Bit of sterching!!
All done in my ball hugger shirts!!! Hehe
 
Braved icy roads because that's what we do!!

Back A

HS Chest Supported T-Bar Rows
HS Chest Supported Lat Row
Low Row
High Row
WG Pulldowns
Bayesian Curls
Bayesian Hammer Curls
Inc DB Curls
ABs

Cardio later PM
 
Legs A

HS Single Leg Curls
Low Hack Squats
Rodgers Hip Press
Leg Extensions
Walking Lunges
Adductors
HS Press Calves
Abs

Cardio PM
 

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