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What are you training today? 2.0

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PM CARDIO


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40 minutes in stair master. Used fingers for balance but not like one of the kids you see leaned over on stairs playing on phone

Followed by 5 sets of lying leg lifts
 
2nd week of my powerlifting schedule
325 comp press
345 block and slingshot x5
205 with resistance bands - 24 total reps with 15 second rest between sets

Deadlift
455 from the floor.
500 off two block x5

Accessory work
 
Pull C

Lat Pulldown Upper Back Focus
Seated Lat Bar WG Cable Row
Seated Close Grip Cable Row
HS Single Arm High Row
Close Grip Upright Pulldowns
Preach Curls
Bayesian Curls
Bayesian Hammer Curls
Abs

Cardio
 
Chest/triceps.... Slow, controlled with full pause

Decline 8 sets
Pec deck 6 sets

Cable one handed pushdowns 5 sets
Cable one handed overhead extension 5 sets

2nd time training chest during this week
 
Legs B

Lying Leg Curls
Magnum SLDL's
Bulgarian Split Squats on Magnum
Leg Press
Leg Ext
Adductors
St Calves
Abs

Cardio
 
25 min of interval cardio on life fitness elliptical
2 min warm up
1 min easy , level 4 , not using arms
1 min hard, level 10-14 depending on internal and using arms
3 min cooldown

4 sets of 20, slow controlled crunches
 
Nightshift chest session down. Ended with some bi/tri supersets, and been enjoying incorporating more cable work for biceps. Especially liking the constant tension doing single arm cable curls with the handle starting behind me. Great stretch and squeeze.
 
Chest
9.5 mph sprints 23 min
Cardio seems easier and easier everyday..
Back later on for abs/stretching
 
FearsomeCOR said:
Nightshift chest session down. Ended with some bi/tri supersets, and been enjoying incorporating more cable work for biceps. Especially liking the constant tension doing single arm cable curls with the handle starting behind me. Great stretch and squeeze.
Click to expand...
I've added bayesin curls/cables crazy pump
 
Peloton bike - standing - tension between 64 - 80 200ish output for warm up/cardio. Then chest, shoulders and triceps.
 
Chest focused push day
Flex incline press 4 x 8-12
Nebula Chest Press 3 x 12
Pec deck flies 3 x 15

Standing Icarian lateral raises 3 x 10

Tricep extension 3 x 12
Seated dip machine 3 x 12

Seated calf raises 3 x 15 with 2-3 second hold at bottom
 
Pull C

Hammer Strength CS T-Bar Rows
Hammer Strength CS Lat Rows
Single Arm Pulldowns
DIY Row
High Row
Inc DB Curls
St Cable Curls
Rope Hammer Curls
Abs

Cardio PM
 
Lat Focused Back

Wide Grip Lat Pull Down in Frontal Plane
Narrow Grip Lat Pull Down in Sagittal Plane
Wide Grip T Bar Row
Lat Pull Overs
Face Pulls
SA Preach Curls
Cable Hammer Curls
 
Pull Day

Watson Lat Pull Down 3 x 12
Nebula Low Row 3 x 8-10
Seated cable row 3 x 10-12
Panatta high row 3 x 10
Nautilus pullover 3 x 10
Face pulls 3 x 12
one arm dumbbell curl 3 x 10
Flex machine preacher 3 x 8
 

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