What Are You Training Today?

[raysugar1234]

Abs/Legs tonight!
Cable crunch
Jump stretch band Leg raises
Ab roll outs
Squats
Front squats
Cable leg curls
JS band leg curls
SLDL
Calf Raises
Band calf Raises

Thinking of adding walking lunges next week and some more JS work.

 

[Oregonstrong]

Getting ready to hit the gym now. Here Is what I am going to do........
Flat dumbell press – After several warm ups, I want you to pyramid up doing sets fo 10 until you can’t get 10. We’ll count the last 3 sets as working sets. Don’t lock out on these. 3 total work sets.
Incline barbell press – This is the same as last week. Work your way up doing sets of 6. Use good controlled perfect form. Don’t let the bar touch your chest, and do not lock out. Use continuous tension.
Just keep up doing perfect sets of 6 until you get to a challenging weight. Once there, do 3 sets of 6 with it. 3 total work sets.
Dips – Let your elbows shoot out to the side, tuck your chin onto your upper chest and work the bottom half of the movement. Get a good stretch. Don’t come up all the way and lock out. use weight, Shoot for 4 sets of 10. 4 total work sets.
V bar pushdowns – Go heavy and flex at the bottom. Do 5 sets of 10.
Supersetted with
Close grip pushups – Do these with your feet elevated onto something, not real high though. Place your hands exactly shoulder width on these and just do pushups with perfect form. This will smash your tris
after the pushdowns.
10 total work sets via 5 supersets.
Wide grip chins – Do these with a wide grip. Go until you can’t get any more good reps. Don’t do anysloppy reps.
Supersetted with
Banded rear delts pulls – Do sets of 15 with a 1 second flex on every rep at the contracted part of the rep.
10 total work sets via 5 supersets.

 

[MindlessWork]

Today was arms day:

Flat DB Bench - 4x6
Incline DB Bench - 4x6
Decline BB bench - 4x6
Standing DB Curls - 4x8
Preacher Curls
Wide Grip Pullups - both neutral and supinated grip - 3x15
Side and Lateral Raises 3x8
Rear Delt Flyes - 3x8
Seated Overhead db presses 3x8
Facepulls - 3x10

Volume galore

 

[raysugar1234]

Today was arms day:

Flat DB Bench - 4x6
Incline DB Bench - 4x6
Decline BB bench - 4x6
Standing DB Curls - 4x8
Preacher Curls
Wide Grip Pullups - both neutral and supinated grip - 3x15
Side and Lateral Raises 3x8
Rear Delt Flyes - 3x8
Seated Overhead db presses 3x8
Facepulls - 3x10

Volume galore

Wait that's arm day? Definitely hitting the chest good with that as well.

 

[raysugar1234]

I don't have an arm day. But today was pull, or Back/biceps.

Bent rows
Wide grip pull ups (not weighted yet will be soon)
Tbar rows
Shrugs heavy, with a final drop set
Ez Curl
hammer curl
Preachers
Face pulls

Tuesday is my deadlift pull day, I keep it to once a week. I have two pull days, two push days and Wednesday is legs. It's working out I do my heavy sets for the day them move onto my volume work with shorter resting periods. Strength and size are both coming along nicely.

 

[MindlessWork]

Wait that's arm day? Definitely hitting the chest good with that as well.

Yep should have meant arms and chest day

 

[raysugar1234]

How wide can you go with a neutral grip? I have seen bars with wide NG handles but my two bars have them relatively close, one is wider than the other. I have one bar on my squat rack with a thick bar and a separate one with a more narrow bar. I switch it up between the two normally. I love pull ups.

 

[Docd187123]

Push press: 8 sets of doubles
Horizontal rows: 4sets of 10
Bb curl: 3 sets of 12
CG bench: 3 sets of 8

 

[MindlessWork]

How wide can you go with a neutral grip? I have seen bars with wide NG handles but my two bars have them relatively close, one is wider than the other. I have one bar on my squat rack with a thick bar and a separate one with a more narrow bar. I switch it up between the two normally. I love pull ups.

I can go a bit wider than shoulder width with the neutral grip handles on the rack at my gym.

 

[Oregonstrong]

How wide can you go with a neutral grip? I have seen bars with wide NG handles but my two bars have them relatively close, one is wider than the other. I have one bar on my squat rack with a thick bar and a separate one with a more narrow bar. I switch it up between the two normally. I love pull ups.

I go about shoulder width Ray. May have to try a wide NG.

 

[Oregonstrong]

Back and abs tonight....
Smith machine bent over rows – After a few warm ups, pyramid up. Do sets of 8 on these. Rest pause all of these at the bottom!!!
Supersetted with
One arm cable rows – These are done with a single cable handle. Keep one leg off the bench and work the other side. Try to position your body so that you are driving your elbows straight back. So for example, set your left leg off to the side, and sort of sit over a little that way too. Then drive your right elbow straight back focusing on squeezing your right lat. Do 6 reps on each side.
8 total work sets via 4 supersets.
Narrow grip chins – Do these with your hands facing each other (neutral grip). 8-12 good reps 4 total work sets.
Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 3 shrugs. Repeat until you have done 6 deads (18 shrugs). Do 4 sets.
THEN …
Set a timer for 5 minutes. Go up in weight and do 1 dead followed by one shrug. Do a rep, shrug, and count to 10 and then do it again. Do it until your timer goes off. We’ll call all this 5 sets. 5 total work sets.
Hyperextension – Just do one set of as many as you can. 1 total work set.

 

[raysugar1234]

Back and abs tonight....
Smith machine bent over rows – After a few warm ups, pyramid up. Do sets of 8 on these. Rest pause all of these at the bottom!!!
Supersetted with
One arm cable rows – These are done with a single cable handle. Keep one leg off the bench and work the other side. Try to position your body so that you are driving your elbows straight back. So for example, set your left leg off to the side, and sort of sit over a little that way too. Then drive your right elbow straight back focusing on squeezing your right lat. Do 6 reps on each side.
8 total work sets via 4 supersets.
Narrow grip chins – Do these with your hands facing each other (neutral grip). 8-12 good reps 4 total work sets.
Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 3 shrugs. Repeat until you have done 6 deads (18 shrugs). Do 4 sets.
THEN …
Set a timer for 5 minutes. Go up in weight and do 1 dead followed by one shrug. Do a rep, shrug, and count to 10 and then do it again. Do it until your timer goes off. We’ll call all this 5 sets. 5 total work sets.
Hyperextension – Just do one set of as many as you can. 1 total work set.

That's a great workout. I like to shrug during dead lifts too. Your already hitting the traps just Dead lifting but adding in the shrug at the top really hits them hard. I always shrug each rep on dead lifts.

 

[Oregonstrong]

Chest/shoulder pump day with calves..........
Incline dumbell press –12 with it. Don’t lock out. 5 total work sets.
Barbell front raise – Just raise the bar out in front of you to eye level for front delts. Hold for just a split second. Do 4 sets of 12. 4 total work sets.
Dumbell bent over laterals – Do sets of 15 with with a full range of motion
Supersetted with
Spidercrawls – Go up and down the wall 3 TIMES!!!
Do 4 rounds.
8 total work sets via 4 supersets.
Calves
Standing calve raises – Back to the fun stuff but ADD WEIGHT this week on these. Do 10 reps, then hold at the top for 10 second, then repeat this process 2 more times. That is one set. Try to use more weight than you did the last time you did these. 3 total working sets.
Immediately followed by
Seated calve raises - do 10 heavy reps on these. Do 3 sets. 3 total working sets.

 

[raysugar1234]

I train my calves on Monday with chest/shoulder too. It's a great split they need to be hit more frequently for good results. I hit them mon/wed/fri. Mine are 18 and half and growing!

 

[Oregonstrong]

I train my calves on Monday with chest/shoulder too. It's a great split they need to be hit more frequently for good results. I hit them mon/wed/fri. Mine are 18 and half and growing!

Nice work Ray! I hit mine 2x per week same as abs. I used to do calves and abs together but have been splitting them up to spread out volume. So I hit either calves or abs on all days but legs where focus is solely on legs.

 

[Oregonstrong]

Arms and abs.......
V bar pushdown – Do a few warm up sets then do sets of 10 with a hard flex at the bottom on these. sets of 12.
Superset
Dumbell curl – Do a few sets to get warmed up. Do sets of 8 on these with a good flex at the top. Use the Grip4orce. Do these with palms up the whole time.
10 total work sets via 5 supersets.
Bench dips – Take 3 seconds to lower yourself on every rep. Go to failure on each one
Immediately followed by
Barbell curl – Do 6 reps on these. Use the Grip4orce attachments. Use a 3 second descent.
8 sets via 4 supersets.
Hammer curl –Do sets of 8 on these. They will be tough. Use the Grip4orce.
Immediately followed by
Incline lying extensions.skullcrushers – Do 12 reps on these.
sets via 3 supersets.

 

[dnoyez]

Forehead muscles from frowning today.. 87 frowns with static holds.

 

[Oregonstrong]

Forehead muscles from frowning today.. 87 frowns with static holds.

Haha, cheer up dnoyez!

 

[dnoyez]

Thanks bro.. Today a good day,all of my new equipment is arriving.Half rack on the way and got my bench yesterday ..put it together last night.Been getting plates everywhere I go as well.So yeah today don't work until 2pm im up right now eating oatmeal and a scoop of whey and in an hour will get in my first proper push day in 6 months.Good ol chest shoulders and tricep workout.On the road now to getting back to my old self,or new old self.

 

[Docd187123]

Accumulated fatigue is really starting to set in. I'm feeling beat up more days than not. 1month and 4days left though so need to keep it up.

Deadlifts: 5 sets of doubles @ 90% 1RM
Speed Squats: 5 sets of doubles @ 55% 1RM with 30sec rest intervals
Glute bridges: 4setz of 10 @ 155lbs
Weighted incline sit-ups: 4 sets of 12 reps