What did YOU do today? Post your workout.

[ECGordyn]

[BeginnerGainz]

Got done my route in 3 hrs today. 600 cases of beer.

Today was a pull day and felt like deadlifting conventionally. Took a min between sets, belt-less of course. Everything went up really fast too.

The rest of the work sets for my other exercises was a rest/pause set. Work up to a working weight, do a set to concentric failure, wait 30 seconds and do it again and repeat the process one more time.

Underhand grip
135x5
225x3
315x3
Over/ under grip
405x2
455x1
405x3
315x5
Underhand grip
225x5

T-bar rows
1 plate x6
2 plates x6
3 plates 7/6/6*

1-arm diverging lat pull down
100x8
140x8/8/6*

Seated leg curl with pause
55x6
70x6
85x13/10/10*

High cable rear delt flys
15x10
25x8/7/5*

[Camarija]

@BeginnerGainz

You're strong as heck dude! Are you seeing progress from rest/pause training style? I'm thinking about picking it up back up for smaller muscle groups.

Cheers!

---

Friday, June 18, 2021

Microcycle 7, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - 4 sets

Bench Press
135 lbs x 10
185 lbs x 4
205 lbs x 3
195 lbs x 8 - 2 sets
195 lbs x 7 - weirdly missed the 8th rep here, my feet just kind of noped out of the lift
155 lbs x 10 - pump set

HS ISO Row Pronate
80 lbs x 10
100 lbs x 4
110 lbs x 3
107.5 lbs x 10 - accidentally did 10 reps instead of 8
107.5 lbs x 8 - 3 sets
85 lbs x 10 - pump set

Cossack Squat Warmup + Pull Up
2 rounds of:
6 Reps Per Side - plus 6 wide neutral pullups

Form check - wanted to make sure it was controlled with chest up, no upper back hunching, drawing my elbows back and in

Low Bar Back Squat
135 lbs x 10
185 lbs x 7
225 lbs x 4
195 lbs x 10 - 3 sets performed SLOW with strong MMC, my quads felt like jello
165 lbs x 10 - dropped weight for the last set because feeling drained today. Quads are jelly.

Glute Bridge
135 lbs x 10
205 lbs x 6
225 lbs x 4
205 lbs x 12 - 4 sets with awesome MMC, these glutes are on fire!

Hanging Leg Raise
BW x ## - 12 reps + 30 seconds rest
BW x MYO Reps - 7 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 11 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 2 hours 10 minutes

I realize over the last several weeks, maybe more, I've been at a mild deficit losing about 1 lb a week, and it caught up to me now. I hit a wall around middle of squats and never really recovered. Going to start increasing my calories to match my training.

My dry bodyweight right now is probably around 188 lbs now, maybe even 187 lbs. With food, water, and clothes brings it up to just under 195 lbs.

[BeginnerGainz]

@BeginnerGainz

You're strong as heck dude! Are you seeing progress from rest/pause training style? I'm thinking about picking it up back up for smaller muscle groups.

Cheers!

---

Friday, June 18, 2021

Microcycle 7, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - 4 sets

Bench Press
135 lbs x 10
185 lbs x 4
205 lbs x 3
195 lbs x 8 - 2 sets
195 lbs x 7 - weirdly missed the 8th rep here, my feet just kind of noped out of the lift
155 lbs x 10 - pump set

HS ISO Row Pronate
80 lbs x 10
100 lbs x 4
110 lbs x 3
107.5 lbs x 10 - accidentally did 10 reps instead of 8
107.5 lbs x 8 - 3 sets
85 lbs x 10 - pump set

Cossack Squat Warmup + Pull Up
2 rounds of:
6 Reps Per Side - plus 6 wide neutral pullups

Form check - wanted to make sure it was controlled with chest up, no upper back hunching, drawing my elbows back and in

Low Bar Back Squat
135 lbs x 10
185 lbs x 7
225 lbs x 4
195 lbs x 10 - 3 sets performed SLOW with strong MMC, my quads felt like jello
165 lbs x 10 - dropped weight for the last set because feeling drained today. Quads are jelly.

Glute Bridge
135 lbs x 10
205 lbs x 6
225 lbs x 4
205 lbs x 12 - 4 sets with awesome MMC, these glutes are on fire!

Hanging Leg Raise
BW x ## - 12 reps + 30 seconds rest
BW x MYO Reps - 7 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 11 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 2 hours 10 minutes

I realize over the last several weeks, maybe more, I've been at a mild deficit losing about 1 lb a week, and it caught up to me now. I hit a wall around middle of squats and never really recovered. Going to start increasing my calories to match my training.

Thank you. I stopped deadlifting for the most part when I found that even on my crappiest days I could take 4 plates for a ride basically on demand.

I absolutely love rest/pause for anything other than big compound barbell/specialty bar lifts. It lets me get in a lot of heavy effective reps in a short period of time.

I usually measure progression by reps, not solely by weight. And of course, sometimes I’m just not feeling it and adjust downward, or I’m feeling good and I go heavier.

Mirin those pull-ups. I can still barely do chin-ups lol I can do inverted rows all day though.

[coachcalande]

Definitely making gains and enjoying my training.

Started the day off with black coffee
Two ham steaks and a pile of egg whites and whole eggs
Two bananas

Half hour later….

Bodybuilding workout today…
Bench press 4x 6-10 reps
Incline bench 4x 8-12
Flyes 4 x8-12

Wide pulldowns 4x 6-10
Narrow grip pulldowns 4x6-10
Seated Rows 4x 8-12

Press behind the neck 4x8-12
Upright rows pyramid 15-6
Side lateral raise 4x 8-12

[MyEgoProblem]

Bench day..
Took a trip to my coaches place.

Motivating as **** to see him throw numbers around that are effectively higher than his own tested national bench record In training like nothing 😂

Set up my velocity profile on his tracker.
Tweaked a few technical things for to build on..
Made some plans..
Now I just have to execute.

Numbers not great overall hy my pr standards today, but tweaks take a while to lock in and I've barely lifted in ages. Can't be unhappy

[coachcalande]

Missed leg day, played tennis with my lil girl and went for a run.
After a day of regret *sore old knees*

….

Today I again focused on the 6-10 rep range with the bulk of my sets hitting right at 8 reps…four sets each mvt.

Bench press/ narrow grip pulldowns supersetted
Incline bench/ wide grip pulldowns supersetted
Flyes/ seated row supersetted

Smith machine press behind head
Upright rows *pyramid*
Db side lateral raises.

[BeginnerGainz]

Work sucked today. Double the volume in preparation for the 4th, at least that means I’ll have a 4 day weekend next week.

T-bar rows, 4 plates 2x5, r/p with 3 plates 6/6/7

Hammer chest press, blew my load on the warm ups, plus I’m dead tired r/p 230x6/3

Plate front raise overhead r/p 25x9/98

DB lateral raises 15x12/9/8

Diverging hammer lat pull downs r/p 150x9/98

Standing EZ bar French press 40x8, 60x8

Overall not bad. Knees weak, arms are heavy…

[coachcalande]

Today’s leg workout:

Smith machine squats
Pyramid - Six sets adding 20 pounds to the bar each set. Felt great
Leg ext, 5x 10-12
Leg curls 4x 10-12
Standing smith machine calf raise 5x 12-15


Arm work:
Ez bar curls 5 sets 8-12 reps
Concentration curls 4x 8- 12 reps
Pushdowns 8 sets 8-15 reps pyramid

[BeginnerGainz]

Upper body today

Press BTN (I use this thick 30 lbs bar the gym has)
Bar only x15
50x8
70x6
Over warm up 120x6
R/p 80x11/8/10

Pronated chest supported row machine,
Forgot what I used for warm ups….
R/p 145x8/7/6

Leaning chin grip lat pulldowns, again forgot what I used for warm ups. I only do one set to failure on these.
145x11

DB lateral raises r/p 15x10/10/10+ 2 half reps on the last set

Leaning rope Tricep pulldowns r/p 16/13/10

BONUS!

Trap bar Dorian deadlifts
135x6
225x6
*straps on* 315x7

BB cheat curls
80x7

[coachcalande]

Went for VOLUME today.

4 sets 10-12 for all of these…then mowed the yard…

Bench/pulldowns
Inclines/narrow pulldowns
Flyes/ rows

Smith machine press behind head
Upright row
Side lateral raise

[OscarTheBeardie]

Went for VOLUME today.

4 sets 10-12 for all of these…then mowed the yard…

Bench/pulldowns
Inclines/narrow pulldowns
Flyes/ rows

Smith machine press behind head
Upright row
Side lateral raise

Great Superset choices. Chest/Back supersets were always the most physically demanding for me and I dragged my feet the rest of the day.

[OscarTheBeardie]

Lat/trap/bicep day

incline bench dumbbell row - 5 x 8-10 reps
close grip lat pulldown - 4 x 8
t-bar row - 4 x 10
dumbell rear delt raise on low incline bench - 3 x 12
barbell shrug - 3 x 10
barbell curl - 4 x 8
hammer curl - 3 x 8

45 min. workout

[Skyeyebb]

Pushups are not only easy exercises that could be performed anywhere, anytime, but it is an exercise that boosts metabolism to provide you the maximum benefits. Essentially an all-body exercise, it helps in strengthening the arms, shoulder, chest, core muscles and the legs. Thus pushups are efficient exercises when it comes to weight loss and toning the muscles of the body. However if they are performed without using the right techniques they do not produce the desired results but may land you with some serious injuries. Thus it becomes imperative that you learn the right techniques of performing pushups with a personal trainer.

[coachcalande]

Today I decided to do arms first. Good decision!

Ez bar curls
Alt db curls
Concentration curls

Four sets each …each supersetted with pushdowns. 12 sets of pushdowns does “pretty much what you’d expect it to do.”

After a rehydration bucket of water…

6 Pyramid squats in 30-40-50 pound jumps AMRAP up to a top set of three.
5 sets of leg ext supersetted with smith machine calf raises
4 sets seated leg curls.

Probably looking at chicken breast and cheddar sandwiches for post workout.

[TheShadowMan]

What i've been doing lately, rather exhausting..
(3 supersets each for all paired exercises, rep ranges 6-10, except 12-15 for calves)

=Biceps/Triceps=
Drag curl + close grip bench press
Incline curl + overhead tricep extensions

=Chest/Back=
Weighted pullup + reverse grip floor press
Bent row + weighted chest dips

=Quads/Shoulders=
Front squat + military press
Barbell hack squat + lateral raise

=Hamstrings/Calves=
Romanian deadlift + standing calf raise
Good morning + seated calf raise

[TAWS6]

Shoulder spec cycle
Upright row 5x5
Lateral raise 3x12
Bench press or incline 2x6
Row 2x6
Lat pull down 1x8
Barbell curl 1x10
Tri press down 1x10

6 weeks of this then moving to chest/quads. Currently 177 lbs so maybe lean bulk soon.

[Will406]

5:30AM- Half Scoop of mass gainer with frozen berries and brewer’s yeast in whole milk (maximum carbs for maximum energy)
Bucked Up BAMF and creatine HCL (better than monohydrate)

6:30AM-
1. Deadlifts (10,6,4;5,5,5; or 12,10,8)
2. Barbell Rows SS T-Bar Rows
3. Seated Cable Rows (with separate handles)
4. Wide-grip chins

1. Barbell Bench Press 2PS Lat Pulldowns
2. Incline Dumbbell Flys SS Squeeze Press
3. Decline Smith Machine Bench Press
4. Dumbbell Pullovers

[coachcalande]

Today I was wide awake at 3:00 am…

Finally gave up on sleep, had my coffee…started thinking about making gains.

8 hard boiled eggs, oatmeal with peanut butter stirred in…then blasted my upper body with HEAVY stuff in the 3-8 rep range. A lot of big sets of 6.

Bodybuilding workout today…
Bench press 5 sets
Incline bench 4 sets
Flyes 4 x8-12

Wide pulldowns 4
Narrow grip pulldowns 4
Seated Rows 4

Press behind the neck 4
Upright rows (back to full strength!)
Side lateral raise 4x 8-12

Felt good to push and pull some bigger Iron.

[coachcalande]

Today was another legs/arms day.

I started with about 15-20 min of arm work supersetting bis/tris.

Ez bar curls/high rep pushdowns
Alt db curls/low rep pushdowns
Concentration curls/ skull crushers on the smith machine *145 lbs for reps*

Then after a short water break I squatted….and squatted,
….and squatted….probably 7 sets.

Five sets of leg ext
Four sets of seated calf supersetted with calf raises on the smith.

[coachcalande]

Feel like a TANK after training today.
Everything felt light and The training felt easy. Great pace, big pushes and pulls, no pains, just gains.

Chest, back, delts done after a big breakfast.

[MyEgoProblem]

Just had an EZ bar only arm day of all things.

Wanted to try out a bunch of different angled bars at the gym to see which we liked best to buy for home.

My wrist is ****ed and can't fully spinate anymore and my gf has an elbow joint issue. So we needed to agree on which fit us BOTH the best as we both will use at home.

3x various types of curls & extentions with each of the 4 bars. Hella pump..

We decided on a regular ez bar 😂 not a super ez as that hurt her elbow for skulls and the comp grip bar was a bit wide for her.

[ECGordyn]

[coachcalande]

Just had an EZ bar only arm day of all things.

Wanted to try out a bunch of different angled bars at the gym to see which we liked best to buy for home.

My wrist is ****ed and can't fully spinate anymore and my gf has an elbow joint issue. So we needed to agree on which fit us BOTH the best as we both will use at home.

3x various types of curls & extentions with each of the 4 bars. Hella pump..

We decided on a regular ez bar ������ not a super ez as that hurt her elbow for skulls and the comp grip bar was a bit wide for her.

Regular EZ bar is a great investment. I also had purchased a “triceps bar”….shameful waste of money for me as that grip bothered my elbows.

[OscarTheBeardie]

45 minute Leg day:

Back squat 5 x 15-5
Leg extension 5 x 12
Leg curl 5 x 15
Single-leg calf raise with dumbbells 5 x 15
Seated calf raise 3 x 20
Ab crunches 3 x 25

[blue9steel]

Low volume re-sensitization phase at the moment:

Bench Press 45x5 95x5 135x5 W: 202.5x5 210x4
Bent Row 45x5 95x5 135x5 W: 190x9 197.5x8
Deadlifts 225x5 315x5 405x3 W: 470x3 485x2

400 Calories on the Elliptical, elevation 18, difficulty 8.

[coachcalande]

Smashed arms and legs today. The added calories of the summer fun = increased gains, not all lean, but definitely gains in size and strength and training enthusiasm.

7 sets of squats pyramid style adding 20 pounds each set. Great feeling!

[coachcalande]

Here is a look at my first set of skull crushers today.


https://youtu.be/vFprXhQBUzs

[TAWS6]

Hamstrings

RDL 5x5
Leg curl 3x10
Leg ext 2x6
Calfs/abs.. who cares lol

[coachcalande]

I’m certainly not pretty but I’m getting stronger fast!

This is a PR in my 50s. I have handled over 300 in my late 40s.( at a bigger body weight I’d guess)

Today’s final set of incline bench 275x3 https://youtu.be/VMIBuCgiRfE

The bad news, I broke a weld on my seated row machine. Ugh.

Anyhow, as you can see, today I went Heavy on all my compounds, 3-8 reps.

Great day in the gym and exactly proves to me how extra calories rapidly create strength gains.