What Are You Training Today?

[raysugar1234]

Never tried this. How would you explain that? Lately I have been laying on a decline bench, holding where you would usually tuck your feet and curl a dumbbell holding it with both feet instead of a machine hamstring curl I like the range of tension with the dumbbell

These are the glute ham raises off the floor. Mind to muscle connection is important, you have to make sure your are completely using your hamstrings to pull. I'm going to start using my jump stretch bands in my leg workouts, they work wonders.

 

[Docd187123]

These are the glute ham raises off the floor. Mind to muscle connection is important, you have to make sure your are completely using your hamstrings to pull. I'm going to start using my jump stretch bands in my leg workouts, they work wonders.

Another option is to use the lat pull down seat and knee brace to do GHRs. Works pretty good

 

[Docd187123]

Yesterday was ME squat day

After warmups, worked up in singles to a top/max single. Needed it to recalculate percentages and weights for the next few weeks.

Today is press day

 

[MindlessWork]

Today I had to shovel snow and it's been so damn windy it was hard to stay on my feet. Well got it all done in 1.5 hrs...and sore, considering I've fallen a couple times.

My shoulders and back were pretty well worked hard.

 

[Oregongearhead]

Today I had to shovel snow and it's been so damn windy it was hard to stay on my feet. Well got it all done in 1.5 hrs...and sore, considering I've fallen a couple times.

My shoulders and back were pretty well worked hard.

Snow shoveling counts as a workout ! ....or at least a damn good warm-up ,lol.
Been there -Done that

 

[MindlessWork]

Snow shoveling counts as a workout ! ....or at least a damn good warm-up ,lol.
Been there -Done that

Yea, even though I managed to get to the gym yesterday for legs..and my legs are still like rubber

So bloody darn cold to boot today

 

[Oregongearhead]

Yea, even though I managed to get to the gym yesterday for legs..and my legs are still like rubber

So bloody darn cold to boot today

Just be glad you dont live in Valdez or Fairbanks,Alaska - MW , they get dumped on like that every year.....

 

[MindlessWork]

Just be glad you dont live in Valdez or Fairbanks,Alaska - MW , they get dumped on like that every year.....

Don't forget Buffalo, NY

 

[Oregongearhead]

Don't forget Buffalo, NY

I was raised alot of my life in Alaska , im NOT a snow person . Thats why my family is still up there and Im down here ,lol. Its a constant 65 degrees on the coast here , even in winter . Cold enough for me ....brrrr

 

[Oregongearhead]

Don't forget Buffalo, NY

I remember those famous Buffalo Bill home games with Jim Kelly throwing the ball in 2 ft of snow . Same with the Patriots ....

 

[MindlessWork]

I remember those famous Buffalo Bill home games with Jim Kelly throwing the ball in 2 ft of snow . Same with the Patriots ....

Foxboro gets a ton of snow in a good year indeed!

 

[Docd187123]

Today was press day

Push presses: 8sets of 2
CG bench press: 3sets of 10
Some v bar cable row thingy whatever 4sets of 10

 

[raysugar1234]

Great push day today for me.

Bench Press
Incline
clean and press
Dips
Fly's and Pullovers
Rope Tricep Ext.
Dumbbell Tricep Ext.
Cable Crunch
Ab Rollout
Calf Raises

 

[Oregonstrong]

Hey guys, have missed posting a couple of my last workouts but here is what I did tonight. Chest/shoulder pump day! Heavy chest day is on Thursday.

Machine press – Do a few warm up sets then hit pyramid up to a weight that is a tough 8 reps. I want you to do 8 sets of 8 with this. Use a neutral grip if you can (palms facing each other). This week you don’t have to pause, just keep continuous tension on the muscle. 8 total work sets.

In between each set of machine presses do the over and back rope stretches.

Cage press – I want 6 sets of 6 on these today. 6 total work sets.

Dumbell bent over laterals – Do 3 sets of 25 with 90 second breaks between sets. 3 total work sets.

Destroyer set – Rear delt swings lying face down on incline utility bench. Swing a heavy weight for 60 reps, cut it in half and do 30, cut it in half and do 10. 1 total work set.

20 minutes cardio post workout

 

[raysugar1234]

Hey guys, have missed posting a couple of my last workouts but here is what I did tonight. Chest/shoulder pump day! Heavy chest day is on Thursday.

Machine press – Do a few warm up sets then hit pyramid up to a weight that is a tough 8 reps. I want you to do 8 sets of 8 with this. Use a neutral grip if you can (palms facing each other). This week you don’t have to pause, just keep continuous tension on the muscle. 8 total work sets.

In between each set of machine presses do the over and back rope stretches.

Cage press – I want 6 sets of 6 on these today. 6 total work sets.

Dumbell bent over laterals – Do 3 sets of 25 with 90 second breaks between sets. 3 total work sets.

Destroyer set – Rear delt swings lying face down on incline utility bench. Swing a heavy weight for 60 reps, cut it in half and do 30, cut it in half and do 10. 1 total work set.

20 minutes cardio post workout

I think that's a good idea to have a heavy day and a high rep, pump day. I thought about doing this and when I stall on my heavy lifts I'm going to do it. Right now I'm increasing my weights every week so I'm going to stick to that for now.

 

[Oregonstrong]

I think that's a good idea to have a heavy day and a high rep, pump day. I thought about doing this and when I stall on my heavy lifts I'm going to do it. Right now I'm increasing my weights every week so I'm going to stick to that for now.

I love it Ray and I had a pump in my shoulders that hurt so bad but it felt oh so good!

 

[Oregonstrong]

This is what I am doing right now Ray....
Monday-Chest/Shoulder Pump
Tuesday-Arms, calves, abs
Wednesday-Legs
Thursday-Heavy Chest/Shoulder/Tricep (sometimes even a few sets of back)
Friday-Off
Saturday-Back, calves, abs
Sunday-Off

 

[raysugar1234]

This is what I am doing right now Ray....
Monday-Chest/Shoulder Pump
Tuesday-Arms, calves, abs
Wednesday-Legs
Thursday-Heavy Chest/Shoulder/Tricep (sometimes even a few sets of back)
Friday-Off
Saturday-Back, calves, abs
Sunday-Off

Great routine thanks for sharing. I too had an unbelievable pump in my shoulders today. They had that slight ache and were just swollen. I love it. Training them with chest is the only way to go imo. They are hit hard benching and inclining that when you get to Overhead pressing it's just icing on the cake.

 

[raysugar1234]

This is what I am doing right now Ray....
Monday-Chest/Shoulder Pump
Tuesday-Arms, calves, abs
Wednesday-Legs
Thursday-Heavy Chest/Shoulder/Tricep (sometimes even a few sets of back)
Friday-Off
Saturday-Back, calves, abs
Sunday-Off

Whats your typical ab routine look like? I do cable crunches, then dip bar leg raises, then band leg raises then I finish with ab roll outs. Sometimes I leave a few exercises out, It really hits my abs good.

 

[Oregonstrong]

Whats your typical ab routine look like? I do cable crunches, then dip bar leg raises, then band leg raises then I finish with ab roll outs. Sometimes I leave a few exercises out, It really hits my abs good.

Pretty basic really. One exercise to hit lower abs usually leg raises 4x15-25 and then one exercise to hit upper abs usually weighted crunches 4x15-25.