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What are you training today? 2.0

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Arm day

3x tricep push down
2x single arm preacher curl
3x machine skull crusher
2x incline dumbbell curl
3x tricep rope extension
3x ez bar curl
2x cable hammer curl
2x overhead cable tricep extensions
30 min stationary bike
 
Back dayyy, was short on time this morning so no cardio .

3x nautilus plate loaded low to high row
2x single arm nautilus plate loaded lat pull down
2x normal grip lat pull down
3x seated cable wide grip upper back row
2x nautilus plate loaded pull over
2x smith machine shrugs

prob hit stationary bike tonight after work at home.

Have a good day boys!
 
Arms and some shoulders

4x tricep push down
4x preacher curl
2x dumbbell skull crusher
2x ez bar curl
2x tricep rope push down
2x cable hammer curl
3x dumbbell lateral raise
3x machine lateral raise
2x rear delt fly

No cardio, boss still on vacation, had 45 mins to get in and out. We got a solid pump and had fun tho, hell week almost over.


Have a good day boys
 
Shoulders (PF - 5)
Saturday, May 16, 2026 at 11:11am

PF HAMMER SHOULDER PRESS
Set 1: 135 lbs x 10 @ 6 rpe [Warmup]
Set 2: 180 lbs x 5 @ 6 rpe [Warmup]
Set 3: 210 lbs x 12 @ 9 rpe [Failure]
Set 4: 190 lbs x 10 @ 9.5 rpe [Failure]
Set 5: 180 lbs x 5 @ 10 rpe [Drop]

PF LATERAL RAISE MACHINE
Set 1: 100 lbs x 10 @ 6 rpe [Warmup]
Set 2: 122.5 lbs x 5 @ 6 rpe [Warmup]
Set 3: 152.5 lbs x 12 @ 9.5 rpe [Failure]
Set 4: 137.5 lbs x 9 @ 10 rpe [Failure]
Set 5: 122.5 lbs x 6 @ 9.5 rpe [Drop]

PF PEC DEC DELTZ
"7"
Set 1: 100.7 lbs x 10 @ 6 rpe [Warmup]
Set 2: 152.5 lbs x 5 @ 6 rpe [Warmup]
Set 3: 182.5 lbs x 12 @ 10 rpe [Failure]
Set 4: 167.5 lbs x 9 @ 10 rpe [Failure]
Set 5: 152.5 lbs x 5 @ 10 rpe [Drop]

Face Pull
Set 1: 35 lbs x 10 @ 6 rpe [Warmup]
Set 2: 50 lbs x 5 @ 6 rpe [Warmup]
Set 3: 57.5 lbs x 10 @ 10 rpe [Failure]
Set 4: 57.5 lbs x 8 @ 10 rpe [Failure]
Set 5: 50 lbs x 9 @ 9.5 rpe [Drop]

PF SQUAT MACHINE SHRUGS
Set 1: 140 lbs x 10 @ 6 rpe [Warmup]
Set 2: 200 lbs x 5 @ 6 rpe [Warmup]
Set 3: 240 lbs x 14 @ 8.5 rpe [Failure]
Set 4: 240 lbs x 11 @ 9.5 rpe [Failure]
Set 5: 200 lbs x 8 @ 9.5 rpe
 

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