Squats, OHP, close hand bench, weighted dips...
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
- Start date
BFG
New Member
My wife has been training with me keeping me in check !! I told her yester I can't wait to throw a plate on and warm up see how it feels she said we gonna start with the bar I'm like damn!! Lol prob gonna just do the machines today !
evarthecaveman
New Member
Going to do a freebie upper bout day. 2 exercises for each upper body muscle
Frank the tank 456
New Member
Squats and bench
insertnamehere
New Member
Squats, bench, p rows
insertnamehere
New Member
Deads and bench
If I survive the day it will be 2" deficit deads, CG bench press, and snatch grip SLDL
Hey brothers, this look like a thread I am interested in! I'll throw up what I did last night for legs.
Stiff leg deads- warm up with a few sets then pyramid up in weight and focus on flexing at the top. 4 sets. 12, 10, 8, 6 reps.
Squats-warm up with a few sets then pyramid up in weight. 4 sets. 15, 12, 9, 6.
Leg press- this is where it gets fun. Pyramid up in weight with 4 sets. 40, 30, 20, then 10 reps. I started with two plates per side and added one plate per side with each pyramid. Legs are fried by this point!
Lying leg curl- 4 sets of 15. Slow and squeeze hard at top.
Legs felt like they were falling off bone at end. Good leg workout, give it a try!
Stiff leg deads- warm up with a few sets then pyramid up in weight and focus on flexing at the top. 4 sets. 12, 10, 8, 6 reps.
Squats-warm up with a few sets then pyramid up in weight. 4 sets. 15, 12, 9, 6.
Leg press- this is where it gets fun. Pyramid up in weight with 4 sets. 40, 30, 20, then 10 reps. I started with two plates per side and added one plate per side with each pyramid. Legs are fried by this point!
Lying leg curl- 4 sets of 15. Slow and squeeze hard at top.
Legs felt like they were falling off bone at end. Good leg workout, give it a try!
Legs..gonna crush them hard 
Yes sir! Feeling it today but will be worse tomorrow.Legs..gonna crush them hard
Gonna hit arms in a little bit ill post up when I get done.
Arms/calves I recommend this one to try!
Rope push downs 10 reps
Superset
Tricep extensions 12 reps. This is single arm where you face away from the machine.
4 sets
Bench tricep dips 8 reps. 3 second descent and do not lock out at top.
Superset
Lying incline skullcrushers. 8 reps. Get arms behind head for good stretch and do not lock out at top.
4 sets
Barbell curl 8 reps
Superset
Hammer curl 10 reps. Get a good squeeze at top.
4 sets
EZ bar preacher curls 10 reps.
Superset
Reverse curls 10 reps.
4 sets
Arms will be super pumped at the end of this!
Standing calve raises 10 then 10 second hold at top then repeat 2 times. This burns!! Can you withstand the pain?!
Superset
Dorsiflexion band raise 30-40 reps
4 sets
DOMS
Rope push downs 10 reps
Superset
Tricep extensions 12 reps. This is single arm where you face away from the machine.
4 sets
Bench tricep dips 8 reps. 3 second descent and do not lock out at top.
Superset
Lying incline skullcrushers. 8 reps. Get arms behind head for good stretch and do not lock out at top.
4 sets
Barbell curl 8 reps
Superset
Hammer curl 10 reps. Get a good squeeze at top.
4 sets
EZ bar preacher curls 10 reps.
Superset
Reverse curls 10 reps.
4 sets
Arms will be super pumped at the end of this!
Standing calve raises 10 then 10 second hold at top then repeat 2 times. This burns!! Can you withstand the pain?!
Superset
Dorsiflexion band raise 30-40 reps
4 sets
DOMS
Taking some time off training so been doing cardio...today was doing light calisthenics then stairmaster 30 minutes at moderate level. Felt great afterward!
I just plan to back off for about a week..no heavy training just cardio and calisthenics
I didnt want to do it, but a week off worked wonders for all my little aches and pains...
Just some light cardio and stretching thrown in during that time also helps.
weighted chinup
Member
Took a few days off to let some joint problems in my right shoulder resolve and to drop some fatigue which was desperately needed.
Worth it. No noticeable pain or discomfort during my movements. Flattened out a little bit but that only takes a day to fix.
Push
Weighted Dips 110lb at 211lb bw
4,3,3,3
Incline Barbell Bench 230lb
3,3,3
Dumbbell Lateral Raises 40lb
25,25,25,25
Tricep Pressdown 110lb
10,10,10,10,10
Some flys too.
Worth it. No noticeable pain or discomfort during my movements. Flattened out a little bit but that only takes a day to fix.
Push
Weighted Dips 110lb at 211lb bw
4,3,3,3
Incline Barbell Bench 230lb
3,3,3
Dumbbell Lateral Raises 40lb
25,25,25,25
Tricep Pressdown 110lb
10,10,10,10,10
Some flys too.
Squats, Flat Bench, DL, Incline Bench
Frank the tank 456
New Member
Kinda corny but I'm just goin for a good ol'l fashion arm pump
