Hey you never know??? We will see where this takes me!

[Cytrainer913]

Today was a rough one n yes the legs are crushed! 5 supersets n 10 exercises blasted every part of them LEGS!

1.Started off with leg extension
Ss w
Lying leg curls
4 set of 12+ one warm up set

2. RDLs
Ss w
Squats
4 sets of 12

3. Single leg presses
Ss w
Squat machine
4 sets of 12

4. Single leg curls
Ss w
Vertical leg presses
4 sets of 12

5. Russian leg curls
Ss w
Sissy squat machine
4 sets of 12

Calves-standing calf raises for 4 sets of 10-12

[Cytrainer913]

Alright the workout can go in now HALFTIME !

Shoulders and arms supersets day!
Shoulders giant sets rough one and some newer combinations thrown in!
Done 5x thru
1. rear DB laterals with head rested on the top of incline bench-no swingin
2. seated DB laterals
3. KB swings-used a bit for the front delts
4. Seated DB presses
5. DB shrugs

onto arms bis and tris supersets
4x thru
Seated DB curls
w
Skullcrushers

next
4x thru
Spyder curls
w/
BWT dips 20,17,15

done til Tuesday!

[Cytrainer913]

Today was the 2nd time around of the chest and back supersets!

1st SS-5 sets of 10-12 includes one warm up
DB presses up to 90
SS w/
Chest supported t bar rows ups to 90

2nd SS-4 sets of 10-12
high cable rope rows up to 120
SS w/
freemotion chest press up to 14 pl

3rd SS-4 sets of 10-12
BB bench presses up to 195
SS w/
Seated rows up to 140

4th SS-4 sets of 10-12
Low incline Smith presses
SS w/
DB pullovers up to 55

Legs tomorrow!

[Cytrainer913]

Tonight was the 2nd round of legs supersets and yes they are CRUSHED!

1st SS-5 sets of 10-12
Leg Presses 8 plates a side
SS w/
Hip thrusts w up to 225

2nd SS-4 sets of 10-12
Squats up to 245
SS w/
walking lunges up to 70 lbs BB

3rd SS- 4 sets of 10-12
RDLs up to 185
SS w/
Step ups

4th SS-4 sets of 10-12
Leg ext up to 150
SS w/
Lying leg curls

5th SS
Box squats up to 205
SS w/
GH Raises bwt

Calves at the end

[Cytrainer913]

Ok so heres the workout we did for shoulders and arms today

1st Triset-5x thru-10-12 reps each
1. hang clean and presses-up to 95
2. bent over DB rear laterals-17.5
3. seated DB laterals-17.5

2nd SS 4x thru-10-12 reps each
1. low cable dual handle upright rows
2. seated freemotion presses

tri/bi SS w BFR training
1. skullcrushers-70
2. DB curls-25

tri/bis SS
1. incline DB curls on bench-concentration curls
2. rope ext

done til saturday!

[Cytrainer913]

Today had to do my own workout as lighter peak week for Crystal Woods WNBF Pro, so all legs for me today and heavy for a good workout today:

Squats
warm ups
135x10
225x8
315x6
working sets
345x5
365x5
385x5
405x5
425x2

RDL's
135x8
185x6
235x5
285x5,5,5

GH raises for 4 sets of 10

Seated Calf raises for 4 sets of 10

[Cytrainer913]

Yes I forgot to post my chest workout yesterday doing this week on my own heavier workouts this week, the heavy legs and a lil cold has my hammies and glutes almost feeling pulled a bit, but yes I decided to do my deads today!

yesterday was easy chest workout
BB presses-
135x10
185x8
215x6
235x5
245x4
255x3
275x2
290x1-hard but went up

4 sets of DB presses for 15 using 80's

bwt dips to finish this off for 5 sets of 12

today was deads and some pretty good weights and better than what i expected because of feeling crappy but did some stuff w the sledgehammer-not banging a tire or anything but knocking down cinderblocks, so hand grip was rough

deads
135x10
225x8
295x6
335x5,5
365x5,5
405x4-happy with that for sure

pulldowns-3 sets of 12

seated rows for 3 sets of 10

DB curls for 5 sets of 6 using up to 45 lbs

[Cytrainer913]

Ok got in my chest tonight and all chest it was!

today was the volume chest day and got a good workout and chest focused for sure!

Hypertrophy movement-4 sets of 6-10
Incline BB presses
warm ups
115x10
155x10
working sets
175x10
190x10
205x9
225x6-tough but a good number for this incline

4x stuff tonight-4 sets of 10 30 sec breathers
1st movement was just a little altered extended set
DB presses started on highest incline 4 holes up
10 then drop a hole another
10 reps
drop a hole another
10 reps
flat DB presses for the last set of 10
so 4 sets of 10 and did it twice

4x
1. BB presess
2. Incline Hammer presses
3. Freemotion presses
4. Pec dec

Done Back only tomorrow!Ok got in my chest tonight and all chest it was!

today was the volume chest day and got a good workout and chest focused for sure!

Hypertrophy movement-4 sets of 6-10
Incline BB presses
warm ups
115x10
155x10
working sets
175x10
190x10
205x9
225x6-tough but a good number for this incline

4x stuff tonight-4 sets of 10 30 sec breathers
1st movement was just a little altered extended set
DB presses started on highest incline 4 holes up
10 then drop a hole another
10 reps
drop a hole another
10 reps
flat DB presses for the last set of 10
so 4 sets of 10 and did it twice

4x
1. BB presess
2. Incline Hammer presses
3. Freemotion presses
4. Pec dec

Done Back only tomorrow!

[Cytrainer913]

Today got a good back workout and kept away from any deads rack pulls and even regular deads to give the knee another day and also be able to do quads tomorrow!

Hypertrophy movement-weighted pull ups
warm ups
bwtx10,10
+10x10
+15x10
+20x8
+25x7

4x stuff now for 4 sets of 10 30 sec breathers
1. Seated Rows
2. dual handle pulldowns
3. Hammer strength single seated rows isolateral movement
4. HI cable sweeps pronated grip
5. DB pullovers

Done til Quads tomorrow cross fingers!

[Cytrainer913]

Quads today were a go! I was happy with the weights being lifted and got thru it well..

Hypertrophy movement-Front squats
warm ups
115x10
155x10
working sets
185x10
205x8
225x7,6

4x stuff for 4 sets of 10 30 breathers
1. Squats for 185
2. Leg presses with 7 plates
3. Smith machine squats with 185
4. Squats w KB on steps to get depth past floor being above floor
5. Leg ext for 140

Calves 5 sets of 12

[Cytrainer913]

Today was able to get some good shoulders and arms in at my brothers gym and the arms are really toast n cramping trying to type:

Shoulders
hypertrophy movement
smith machine but this machine had forward and backward movement as well as the normal up and down-it was very cool feeling almost free weight like
warm up
25 each sidex10
30 each sidex10
working sets
40 each sidex10
50 each sidex10
60 each sidex10
70 each sidex10

4x stuff for shoulders-4 sets of 10 30 sec breathers
1. DB laterals
2. Hammer strength shoulder presses
3. power pulls in the multi plane smith machine

Biceps
hypertrophy movement
BB curls
warm ups
55x10
working sets
75x10
85x10
95x10
105x8

Triceps
hypertrophy movement
close grip
warm up
125x10
working sets
175x10
195x10
215x9
225x5

Biceps curls w DB's 4x style
tricep rope ext 4x style
Hammer strength preacher 4x style
Skullcrushers 4x style

not sure why this took almost two hours 3 people oh well it was a good one — with Richard 'Tee' Bowman and 6 others at Gold's Gym

[Cytrainer913]

BIG CHEST tuesday yeah, but ok weights for this time around just didn't have the greatest lifts tonight!

BB bench presses
warm ups
135x10
195x8
235x5
working sets
255x3
275x2
300x1
315x1
335x2 sets for 8 sec negatives

lock outs in the rack
3 sets of 335 for 15 sec holds and then lowered as slow as possible

stretched position bench presses with 185 for 2 sets of 10-little tougher starting in the stretched than the contracted position

DB presses
100x10
105x9,9

weighted dips for 5 sets of 8 w +25 lbs

heavy shoulders tomorrow!

[Cytrainer913]

Craig Yarnall Wnbf Pro with Richard 'Tee' Bowman and 9 others
Todays workout heavy back with a little back off with the squat week coming by Sunday! Our legs are still fried from Saturday. So the backside of the body wasn't helping out too much.

Deadlifts-kept at 75%
warm ups
135x10
225x8
315x6
340x5,5,5,5
85%-410x3

Seated rows
120x10
140x10
160x9
200x8

V bar pulldowns
120x10
140x10
160x10
180x10

DB pullovers
65x10
70x10
75x10
85x10

[Cytrainer913]

I did my 2nd Chest workout in but in a pre-exhausted state as it was originally a triceps day only but wanted to do a 2nd chest workout with low volume and lighter reps, so it was a pretty good workout and the tris were done:

Hypertrophy move
close grip bench
warm ups
135x10
165x10
working sets
185x10
205x9
225x7
230x7

trisets for 4x thru for 15 reps each
1. reverse grip pushdowns
2. pushdowns
3. bwt dips

FST-7's-7 sets of 10 30 sec breathers

Now for some chest with no triceps
Incline Hammer Presses 4 sets of 15
and then
Flat DB presses for 4 sets of 15 reps

Squat week starts Sunday!

[Cytrainer913]

Legs heavy gotta get it done wherever whenever!

Team Synergy we know SQUAT!

Squats
warm ups
135x10
225x8
315x5
working sets
345x4,4,4,4,4,4,
max set at 345 for 9 happy with that one for sure

Good mornings for 5 sets
95x12
115x12
135x10
145x8,8

Hip thrusts
185x10
235x10
285x10

Calves
4 sets of seated 12

Light chest
Techno gym incline PL
3 sets of 12

Techno gym flat PL
3 sets of 15

Medium volume day coming up on Tuesday!

[Cytrainer913]

Tonight was the volume back and legs and hit it with some great lifts. I thought my soreness was going to be an issue but overall the lifts went well from the soreness from Sunday.

Front squats
warm ups
95x10
135x10
working sets
175x10
205x9
225x9
260x6

Deadlifts
warm ups
185x10
working sets
255x10
275x10
300x10

Box Squats
185x10
225x10
245x10

Pull ups-max out sets
12,10,10

leg presses
8 platesx12
9 platesx12,12

Calves
straight legged calf raises
4 sets of 12

Tomorrow Heavy chest-75%

[Cytrainer913]

Tonight was the Heavy bench night at 75% and some pausing going on for the bottom part of the bench making it a bit harder!

BB bench presses
warm ups
135x10
185x8
215x6
working sets
235 1st three sets were paused for a full sec for 3 sets of 4
235 x 3 sets of 4 with a touch and go much easier here
235 max out set for 10 happy with that after those 1st three sets were pretty draining

DB presses
100's for 3 sets of 10

DB curls
1 warm up sets
3 sets of 10 with 27.5, 30, 32.5

close grip benches
165x12
175x12
190x10

Tomorrow heavy deads and light squats!

[Cytrainer913]

Heavy Back Day and CARDIO for legs, well at least for me!

DEADS
warm ups
135x10
225x8
315x6
working sets
365x4,4,4,4,4,4
max out set w 365 for 12, well Crystal Woods Wnbf Pro got 12 and didnt think I would get it either, but made my 12 to match her reps on the max out set

Squats for high reps AKA cardio
135x10
working sets
205x15
225x15
245x15

pull ups
12,10

Leg preses
4 plates x 50
5 plates x 50
6 plates x 50

Calf raises for 4 sets of 12

[Cytrainer913]

today was a medium chest day 3rd time and got some light deads today for the 3rd time as well and then another heavy leg day to start off the week tomorrow:

low incline DB presses flat bench on the step
warm ups
55x10
70x10
working sets
85x12
95x12
105x12
110x12

BB bench presses and this time for stability and control did this
put KB's hanging from the BB for 3 sets of 12 using the 16 KG KBs rough stuff but reallt have to slow it down to control-video upcoming

Incline Hammer presses
70 each sidex12
110 each sidex12
125 each side x10
135 each sidex9

Freemotion presses
12 platesx12
13 platesx12
14 platesx12

Deadlifts for reps-like cardio again
185x12
235x15,15,15

DB arnold presses
45x12
50x12
55x10,9

done til tomorrow and have Heavy Legs to start off H-L-M week!

[Cytrainer913]

I also did heavy legs and light chest and tris the last couple of workouts

today back
Well today was a medium back day and hit it with one hypertrophy mode and then some trisets which set my arms and back on fire

Hypertrophy move
Rack pulls
warm ups
185x10
275x10
working sets
365x10
405x10
455x8
495x8

Trisets of 15 reps each 5x thru
1. dual handle pulldowns
2. pulldowns
3. hi cable rope rows

FST-7s-7 sets of 10
DB pullovers

Tomorrow heavy shoulders!

[Blazed]

INSANE rack pulls at your weight Craig......I follow your workout on FB but figured I would pop in here anyway =D

[Cytrainer913]

Thanks Paul! I'm working hard to get this body ready for the PL meet coming up on Feb 22!

[Cytrainer913]

Heavy Squats today 80% and a bit deeper!

Squats
warm ups
135x10
225x8
295x6
working sets
325x3
365x4,4,4,4,4
365 max out set of 6 reps, not too bad

RDL's
warm ups
145x8
195x6
working sets
255x5
305x5
355x5

GH Raises
3 sets of 12

Calves
4 sets of straight legged calf raises

[Cytrainer913]

This workout went down with biceps being 1st because this used to b a biceps only workout but added another light back after the biceps so main workout is biceps with a lil bit of basic back.

Hypertrophy movement
Incline DB CURLS
Warm ups
25x10
27.5x10
Working sets
30x10
32.5x10
35x10
37.5x10

Trisets done 4x thru for 15 reps a piece n done BFR style
1. Incline bb concentration curls
2. Standing Ez curls
3. Low cable hammer curls

Fst7s seated DB curls 7 sets of 10 30 sec breathers

Now off to do basic back
Seated rows 3 sets 12

Hammer strength pulldowns 3 sets 12

Dual handle pullovers kneeling 3 sets of 12

[Cytrainer913]

Today was a Heavy Shoulders day so basic and done quickly!

Power clean and presses
warm ups
85x10
105x8
115x6
working sets
135x5
145x5
155x5
160x5
165x2

DB laterals 4 sets of 12 w/ 25 lbs

smith machine shoulder presses for 4 sets of 12 w 45 on each side

some easier stuff and kind of recovering a bit from rack pulls and heavy legs on sunday.

Squat week is approaching soon on Sunday.

[Cytrainer913]

Medium Legs and Back day Volume!
Good one today after hitting heavy legs on Sunday!

Front squats
warm ups
115x10
155x10
working sets
185x12
225x8
245x8

Deads
warm up
185x10
working sets
235x10
285x10
315x12

box squats down to <12"
185x10
225x10
245x8

pull ups
12,10,9

leg presses
9 plates 12,12,12

[Cytrainer913]

Today was heavy deads(80%) and light squats and my legs are done for the day and the week, ouch sore!

deads-80%
warm ups
135x10
225x8
335x5
385x3,3,3,3,3,3
385 max out set of 9

squats
warm ups
135x10
185x15
225x15
245x15

pull ups
12,10

leg press
5 platesx50
6 platesx40
7 platesx30

calf raises 4 sets of 12

chest saturday!

[Cytrainer913]

Got to do heavy chest tonight for 80% of RM! Sets were tougher transitioning to the grip around the bar along with a longer pause at the bottom to get that working for the meet February 22nd.

BB bench presses
Warm ups
135x10
195x8
225x5
Working sets
250x3,3,3 full set pauses
250x3,3,3
250 Max set of 6

Hammer strength incline presses
2 plates a side x 10
2 plates+25 x 9
3 plates a side x 9

Low incline presses for a set of 25 reps

Power presses on the squat machine
9 pl x 12
11 pl x 10
12 pl x 9
13 pl x 7

Back to heavy deads n light squats tomorrow!

[Cytrainer913]

Tonight had to improvise the workout and do it with my power blocks in the basement and do some varied angled sets as it was only supposed to be done for volume yesterday and had to make up the day and legs will be tomorrow at the gym, this wednesday screws this whole thing up this week!

DB presses
incline steepest angle
3 warm ups
45,55,65x10
75x10,10,10
next angle down
85x3 sets of 10
next angle down
85x3 sets of 10
flat bench
85x3 sets of 10
low decline bench w step under bench
3 sets of 10 w 85

DB seated curls
35x 4 sets of 10

lying DB extensions
35x 4 sets of 10

Hammies tomorrow!

[Cytrainer913]

Today's workout was pretty intense on the back side n didn't even do RDLS.

Hyper trophy movement
Box squats.
Warm ups
135x10
185x10
Working sets
205x10
225x10
265x8
275x6

Trisets for 15 5x thru
1. Gh raises bwt
2. Walking lunges w 60 lbs
3. Single leg presses w 7 plates total

Finish off w a FST7s lying leg curls also doing it BFR style, oyyy the burn!

Calves for 4 sets of 12 — with Richard 'Tee' Bowman and 9 others.