What Are You Training Today?

[FuriousWO]

I'm not training shit today!!! It's an off day [emoji13]
Ok that said, I'm going tonight to get some extra ab work in and refine my core workout.

 

[Oregonstrong]

Legs tonight........
Lying leg curls – 2-3 warm up sets. Standard pyramid today. Rep scheme is 12, 10, 8, and 6 reps. Use perfect form, and each set you should barely be able to get the target rep count. total work sets.
Squat –Do what you need to warm up, then pyramid up doing on weight for sets of 5 until you can barely get 5 perfect reps. Count 3 of these as working sets. 3 total work sets.
Banded Leg press – Do sets of 12, and keep going up until you can barely 12. 4 total work sets.
Walking dumbell lunges – These are the heavy style I like. Hold heavy dumbells with straps, and do one leg down, and the other leg back. 10 steps on each leg. Do 3 rounds. 3 total work sets.
Barbell stiff legged deads – Do 3 sets of 20. 3 total work sets.

 

[Oregonstrong]

Chest/shoulder/tricep/calves tonight
Incline hammer press – After a few warm up sets, the goal on here is to work up to a heavy weight for 6. Do a set of 12, then 10, then 8, then 6, adding weight each time. You should barely be able to get the 6. 4 total work sets.
Flat dumbell press – work up to a heavy set of 6. Use perfect form. Get a good stretch, and go to ¾ lockout. Do sets of 8, and just keep going up until you fail at 6. We’ll call this 3 sets. 3 total work sets.
Incline barbell press – 4 sets of 10. Do
not lock out, go to ¾ lock out. 4 total work sets.
Rope pushdowns – Do 12 reps flexing hard at the bottom
Supersetted with
Barbell floor press (or pin press) – This is for tris, but it will keep working your chest too. This is just where you lay on the floor and do as the name says, floor presses. Do sets of 5. Try to keep your elbows in tight doing these, and really control the weight on the way down.
8 total work sets via supersets.
Machine rear delt flyes – Do sets of 15 on these.
Supersetted with
Band pull aparts – Sets of 10 with a hard flex on each rep.
8 total work sets via supersets.
Dumbell Side laterals – Do 3sets of 15 on these with very controlled strict form. Rest 60 seconds between sets. 3 total work sets.
Standing calve raises – After warming up, do 15 full range reps heavy with a 3 second flex at the top. Then cut the weight in half and do 10 more like this. That is one set. Do 6 sets with 2 minute breaks between sets. 6 total work sets.
Seated calve raises – Do 3 sets of 10 with a full range ofmotion. 3 total work sets.

 

[Docd187123]

Bench:

Bench press: 3 sets of 3 reps @ 90% done with pause
BB rows: 3 sets of 10 reps
DB incline press: 3 sets of 10 reps

 

[FuriousWO]

Abs and cardio, today was the first time in months I've added cardio back in
Cable crunch 80x20x4
Knee tuck 10x20x3
decline twist crunch 10x3
Str leg raise 12x4
Treadmill 4inc/3-3.5spd 20min
Yah I have to work back into this cardio thing but I've been bulking up for a few months. Time to start getting my shirtless summer look on

 

[bornSkinny]

I trained arms today

skinny pythons are still dangerous
beware
beware
and
beware
you can still get choked out by the skinny python
and a bite?!??!?!
there is no anti venom...

today I did arms


warm up with some light single cable overhead pulls and a couple sets of light cable push downs...isolate and just get some blood in there

EZ BAR LYING SKULL CRUSHERS

5 sets pyramid, target 10-12 reps first three sets, increasing 10 lbs each set
next two increase 5lbs each set to failure

DIPS - upright (feet in air)try to keep back straight, not activate chest

4 sets - all to failure
first 2 just body, next 2 weighted

OVERHEAD ROPE CABLE EXTENSIONS

3 sets,increasing one plate each set first 2 sets target 10 reps

CLASSIC TRI CABLE PUSH DOWN EXTENSION

3 sets into burnout drop setting, first set target 10-12 reps
adjust weight to max at ten reps
then proceed to kill it, dropping two plates to failure twice

Biceps

warm up with some light DB standing alternating curls, already a lot of blood in arms so one long set with light weight is all thats needed

EZ BAR SEATED PREACHER CURL

5 sets, pyramid, target 10-12 reps first three sets, increasing 10 lbs each set
next two increase 5lbs each set to failure(less than 10 reps)

ROPE CABLE HAMMER CURLS hands holding rope start on thighs, hammer straight up curl, slow controlled

2 sets - both to failure

STRAIGHT BAR ON CABLE REVERSE GRIP CURLS

2 sets same formula as above rope hammers

SEATED DB ALTERNATING CURLS - especially focus on slow negative

3 sets, grabbing 5 lbs heavier each time - first 2 sets target 6-8reps each side third take what i can get.

STANDING OLYMPIC BAR STRAIGHT BAR CURL

3 sets - first set targeting 6-8 reps add ten lbs next 2 what ever I can get...

then i jogged a mile, end workout

 

[Oregonstrong]

Abs and cardio, today was the first time in months I've added cardio back in
Cable crunch 80x20x4
Knee tuck 10x20x3
decline twist crunch 10x3
Str leg raise 12x4
Treadmill 4inc/3-3.5spd 20min
Yah I have to work back into this cardio thing but I've been bulking up for a few months. Time to start getting my shirtless summer look on

I'm not far behind you Furious! Adding cardio back in Monday! Time to cut up a bit. Gonna take things slow and just add in cardio 3x per week to start and drop fruit from meals. Will progressively raise cardio and drop carbs and fats throughout the next few months.

 

[Oregonstrong]

I trained arms today

skinny pythons are still dangerous
beware
beware
and
beware
you can still get choked out by the skinny python
and a bite?!??!?!
there is no anti venom...

today I did arms


warm up with some light single cable overhead pulls and a couple sets of light cable push downs...isolate and just get some blood in there

EZ BAR LYING SKULL CRUSHERS

5 sets pyramid, target 10-12 reps first three sets, increasing 10 lbs each set
next two increase 5lbs each set to failure

DIPS - upright (feet in air)try to keep back straight, not activate chest

4 sets - all to failure
first 2 just body, next 2 weighted

OVERHEAD ROPE CABLE EXTENSIONS

3 sets,increasing one plate each set first 2 sets target 10 reps

CLASSIC TRI CABLE PUSH DOWN EXTENSION

3 sets into burnout drop setting, first set target 10-12 reps
adjust weight to max at ten reps
then proceed to kill it, dropping two plates to failure twice

Biceps

warm up with some light DB standing alternating curls, already a lot of blood in arms so one long set with light weight is all thats needed

EZ BAR SEATED PREACHER CURL

5 sets, pyramid, target 10-12 reps first three sets, increasing 10 lbs each set
next two increase 5lbs each set to failure(less than 10 reps)

ROPE CABLE HAMMER CURLS hands holding rope start on thighs, hammer straight up curl, slow controlled

2 sets - both to failure

STRAIGHT BAR ON CABLE REVERSE GRIP CURLS

2 sets same formula as above rope hammers

SEATED DB ALTERNATING CURLS - especially focus on slow negative

3 sets, grabbing 5 lbs heavier each time - first 2 sets target 6-8reps each side third take what i can get.

STANDING OLYMPIC BAR STRAIGHT BAR CURL

3 sets - first set targeting 6-8 reps add ten lbs next 2 what ever I can get...

then i jogged a mile, end workout

Looks good skinny, welcome to the thread brother!

 

[FuriousWO]

I'm not far behind you Furious! Adding cardio back in Monday! Time to cut up a bit. Gonna take things slow and just add in cardio 3x per week to start and drop fruit from meals. Will progressively raise cardio and drop carbs and fats throughout the next few months.

You and I are thinking along the same lines

 

[Docd187123]

I'm not far behind you Furious! Adding cardio back in Monday! Time to cut up a bit. Gonna take things slow and just add in cardio 3x per week to start and drop fruit from meals. Will progressively raise cardio and drop carbs and fats throughout the next few months.

I'm crying internally for you as I just polished off about 3lbs of strawberries, blackberries, raspberries, grapes, and pears hahahaha. Sorry I couldn't resist.

 

[Oregonstrong]

I'm crying internally for you as I just polished off about 3lbs of strawberries, blackberries, raspberries, grapes, and pears hahahaha. Sorry I couldn't resist.

Haha, no worries doc and sounds delicious! I have been eating either a banana or an apple with or after almost every meal for the last couple months. I will drop those first in my calorie reduction.

 

[Oregonstrong]

Back, ham, and abs today.....
Smith machine bent over rows – Do all the warm ups you need then 4 hard sets of 8.
4 total work sets.
one arm barbell rows – Do 4sets of 10 reps. 4 total work sets.
Stretchers – Do 3 sets of 10 to really loosen up shoulder girdle and stretch upper lats. 3 total work sets.
Rack deads –Work your way up doing sets of 5 until you can’t get 5. We’ll count this as 3 working sets. 3 total work sets.
Lying leg curls – Do 6 sets of 10 reps with perfect form. Flex at the top. 6 total work sets.

 

[Oregonstrong]

Chest/shoulder pump day with calves.....
Machine press – Do these with a neutral grip (palms facing in). Do 8 sets of 10 with a nice full range of motion.Rest 60 seconds between sets. 8 total work sets.
6 ways – Do sets of 10.
Supersetted with
Machine overhead press (palms facing in) – Do sets of 6.
8 total work sets via supersets.
Band pull aparts – 3 sets of 15 with a 1 second flex in the contracted
position on each rep. 3 total work sets.
Standing calve raises – After warming up, do 15 full range reps heavy with a 3 second flex at the top. Then cut the weight in half and do 10 more like this. That is one set. Do 6 sets with 2 minute breaks between sets. 6 total work sets.
Seated calve raises – Do 3 sets of 10 with a full range ofmotion. 3 total work sets.

 

[Docd187123]

Saturday's workout

Deload squats and pulls

Squats: 3 sets of doubles at 70%
Deadlifts: 3 sets of doubles at 70%
Glute bridges: 3 sets of 10
BB curls: 3 sets of 10
Weighted incline sit-ups: 2 sets of 10

 

[Docd187123]

Wednesday: was sick since Sunday night so didn't lift until Wednesday when I did deadlifts.

Deadlifts: worked up to a heavy single which will more than likely be my opener at the meet. Bar speed was fantastic considering the percentage and me being sick.

Weighted box jumps: 2 sets of 4 reps @ 45lb plate and waist high box
Glute bridges: 2 sets of 10 reps
DB curls: 2 sets of 10 reps
Weighted inline sit-ups: 2 sets of 10 reps

 

[Docd187123]

Thursday: bench press day

Bench press: worked up to heavy single for 2 sets. Good pause and bar speed from pause
BB rows: 3 sets of 6 reps
Seated DB press: 3 sets of 10 reps
Lat Pulldown: 2 sets of 8 reps
LTEs: 2 sets of 8 reps <--- these caused a lot of forearm pain. Will not be doing them again for a while.

 

[Docd187123]

Saturday, my usually squat day, is going to be off this week as Sunday I'm driving a couple hours to lift with my coach. We'll work on last second form tweaks, work on openers, and also on commands.

 

[double-leg]

Back and biceps. Am i the only one still doing drag curls? When i do them people ask what is the excersise called same with reverse grip bench. Then a few days later the trainers are there doing them.
Old school routines like : chest buster, reverse grip bench and drag curls are great

 

[Oregonstrong]

Saturday, my usually squat day, is going to be off this week as Sunday I'm driving a couple hours to lift with my coach. We'll work on last second form tweaks, work on openers, and also on commands.

Awesome brother! you getting ready for a meet?

 

[Oregonstrong]

Back and biceps. Am i the only one still doing drag curls? When i do them people ask what is the excersise called same with reverse grip bench. Then a few days later the trainers are there doing them.
Old school routines like : chest buster, reverse grip bench and drag curls are great

Nice brother, I have not used reverse grip bench or drag curls in my training at all but I will give them a try.