What did YOU do today? Post your workout.

[OldFartTom]

Not a workout as such, just doing what I was leftover from yesterday morning's workout when I ran out of time

Trap bar farmers' walks
A little more pull/neutral/chin
A little more dips
20 mins cardio at a gentle recovery-workout level

[TAWS6]

I've been trying to set up a shoulder/hamstring specialization phase. Trying to decide if I can get a better combo for the main lifts besides upright row and a lateral raise. I was thinking OHP but then I won't be able to maintain bench afterwards because the triceps will be smoked.. Anyway I'll be running this or something close in the next few weeks.

Upper
Upright row 5x5
Lateral raise 3x12
Rear delt iso 3x10
Bench press 2x6
Row 2x6
Lat pulldown 2x6
Barbell curl 1x10

Lower
RDL 5x5
Leg curl 4x12
Leg ext 2x8
Calf/ab

[Filmbuff81]

I've been trying to set up a shoulder/hamstring specialization phase. Trying to decide if I can get a better combo for the main lifts besides upright row and a lateral raise. I was thinking OHP but then I won't be able to maintain bench afterwards because the triceps will be smoked.. Anyway I'll be running this or something close in the next few weeks.

Upper
Upright row 5x5
Lateral raise 3x12
Rear delt iso 3x10
Bench press 2x6
Row 2x6
Lat pulldown 2x6
Barbell curl 1x10

Lower
RDL 5x5
Leg curl 4x12
Leg ext 2x8
Calf/ab

Definitely don’t think you need OHP if you have upright rows and lateral raises.

[BeginnerGainz]

I've been trying to set up a shoulder/hamstring specialization phase. Trying to decide if I can get a better combo for the main lifts besides upright row and a lateral raise. I was thinking OHP but then I won't be able to maintain bench afterwards because the triceps will be smoked.. Anyway I'll be running this or something close in the next few weeks.

Upper
Upright row 5x5
Lateral raise 3x12
Rear delt iso 3x10
Bench press 2x6
Row 2x6
Lat pulldown 2x6
Barbell curl 1x10

Lower
RDL 5x5
Leg curl 4x12
Leg ext 2x8
Calf/ab

If I were programming the perfect shoulder day, it would start with a seated press with a barbell or smith machine, without back support.

Then I’d hit them with incline DB front raises, cable lateral raises (set at hip height) and finish that off with neutral grip reverse pec deck.

I’d probably skip any other form of pressing that day as well, maybe regular pec deck or flys. Id also do a chest supported or upright cable row, then a few sets of supinated or neural grip lat pulldowns.

At that point, if I had anything left in the tank, I’d do a tri and bi superset workout, maybe 2-3 light sets each.

Moving onto the posterior dominant leg day, I’d start with either a wide stance box squat or what I call a “sumo” leg press (high and wide stance, toes turned out and practically off the platform), for less than a normal leg press, 3 sets of 6-8. Then onto your RDLs (although IMO loaded hyperextensions are better), then seated leg curls and extensions, then cap that off with a few sets of bodyweight donkey calf raises to failure.

[TAWS6]

Definitely don’t think you need OHP if you have upright rows and lateral raises.

If I were programming the perfect shoulder day, it would start with a seated press with a barbell or smith machine, without back support.

Then I’d hit them with incline DB front raises, cable lateral raises (set at hip height) and finish that off with neutral grip reverse pec deck.

I’d probably skip any other form of pressing that day as well, maybe regular pec deck or flys. Id also do a chest supported or upright cable row, then a few sets of supinated or neural grip lat pulldowns.

At that point, if I had anything left in the tank, I’d do a tri and bi superset workout, maybe 2-3 light sets each.

Moving onto the posterior dominant leg day, I’d start with either a wide stance box squat or what I call a “sumo” leg press (high and wide stance, toes turned out and practically off the platform), for less than a normal leg press, 3 sets of 6-8. Then onto your RDLs (although IMO loaded hyperextensions are better), then seated leg curls and extensions, then cap that off with a few sets of bodyweight donkey calf raises to failure.

Thanks for the input men. Yeah it would be either upright row or OHP. I've never really gotten much out of OHP tbh and I can't even remember the last time I did an upright row lol

[jaxqen]

Then onto your RDLs (although IMO loaded hyperextensions are better)

RDL = mostly hamstrings and then erector spinae + glutes
hyper = mostly erector spinae?!

[BeginnerGainz]

Anyway, so I felt like using the SSB my current gym has and did a 6-min squat session with it (including rest time):

135x5, 185x3, 225x3, 275x3, 315x2, 275x5

Hopped on a horizontal leg press, picked an arbitrary weight and did 2 sets of 20+ constant tension style.

Did a few sets of machine converging chest press, worked up to 3 sets of 8/6/6@180, just to get a nice burn and work the stretch.

Did a few sets of side lying lateral raises, 8x12, 12x10,10 then 10x12. Not really a fan of these, going back to cable or band lateral raises.

Did some overhead cable Tricep extensions, 3 sets of 10@80. Not really a fan of these either, probably gonna keep doing dumbbell skullcrushers instead.

RDL = mostly hamstrings and then erector spinae + glutes
hyper = mostly erector spinae?!

Depends on how you use the back extension. If you set it so the top of the hips clear the pad, and focus on moving at the hips, then it is a fantastic move for the glutes, hams and erectors.

[MyEgoProblem]

Anyway, so I felt like using the SSB my current gym has and did a 6-min squat session with it (including rest time):

135x5, 185x3, 225x3, 275x3, 315x2, 275x5

Hopped on a horizontal leg press, picked an arbitrary weight and did 2 sets of 20+ constant tension style.

Did a few sets of machine converging chest press, worked up to 3 sets of 8/6/6@180, just to get a nice burn and work the stretch.

Did a few sets of side lying lateral raises, 8x12, 12x10,10 then 10x12. Not really a fan of these, going back to cable or band lateral raises.

Did some overhead cable Tricep extensions, 3 sets of 10@80. Not really a fan of these either, probably gonna keep doing dumbbell skullcrushers instead.



Depends on how you use the back extension. If you set it so the top of the hips clear the pad, and focus on moving at the hips, then it is a fantastic move for the glutes, hams and erectors.

I love the 45' ext.. Certainly great for ass/ham/add!

Loving the timed work BTW.
I'm a huge proponent for timed density sets (max NL)
Mostly for medium compounds, machines or isolations I'm trying to hammer for a block.

warm up & get a 7 min timer ready
Do a set that is 10-15 reps @8-10
Start timer
Do as many reps as possible without failing till timer ends. (aiming for 45-65reps)

Bump weight next time if it feels right to. So, closer to 15 on first set or closer 65 total.. Or if you blow past it.

Optimally you are in the 10-15 first set, not dropping below 6 in any set and floating in the 46-65 total reps.
Exception hyp work

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45' is a Totally different lift than an rdl/gm tho, I don't count them as been interchangeable due to the muscle lengths, strength/resistance curves and how they build mass in different parts of the muscle.
(deep myotatic stretch reflex and long Muscle length vs short muscle length and focus on the lockout)

Ideally id use both. Likely on 2 Seperate days or in different blocks depending. With either a ghr or leg curl variation added in too.

1)Squat & Rdl & ghr & leg ext
2)Deadlift & hack squat & 45ext & leg curl
Been very much something I'd run tbh

[coachcalande]

Today…

Coffee with fake cream of some kind
Oatmeal, cheddar, eggs and egg whites…

Squats, pyramid 15-3
Leg ext 5x 10-12
Leg curls supersetting with calf raises 5x 12-15

Rush on Pandora…

Ez bar curls supersetted with pushdowns *pyramid here 5 sets
Concentration curls supersetting with more pushdowns 4 sets


Sitting on the porch listening to Rush and cooling off with large cup of water…

[MyEgoProblem]

there is a leg day in my Closest?
(rep for reference)

*Spider bar (12") box squat to a hardset I could benchmark an e1rm....

*Spider bar DE pause squats (no box)
12*2 with about 50% of e1rm /1m rest

*Pendulum squats 5*6-10@9~

*Seated Band hamstring curls 5x failure /last set myo repped for 5*5


I really need to dial in the spider bar unrack in an actual rack and not mono. Ended up doing a reverse walk out and getting rid of the plyo box (need a proper box) which worked really well for regular squat but couldn't use the box. So I paused them instead.

[Camarija]

Sunday, June 13, 2021

Microcycle 7, Squat Day

Cossack Squat + Pull Up Warm Up
6 Reps Per Side - plus 5 fat grip pullups
6 Reps Per Side - plus 5 fat grip pullups

Low Bar Back Squat
135 lbs x 10
185 lbs x 7
225 lbs x 4
245 lbs x 6 - 4 sets (RPE ~7.5)
185 lbs x 8 - fatigue set beltless

Glute Bridge
135 lbs x 10
205 lbs x 6
225 lbs x 4
225 lbs x 10 - 4 sets (RPE ~6)
170 lbs x 12 - fatigue set

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

Bench Press
135 lbs x 10
185 lbs x 6
205 lbs x 3
165 lbs x 10 - 4 sets (RPE ~8)

HS ISO Row Pronate
80 lbs x 10 each side
100 lbs x 6
110 lbs x 3
95 lbs x 10 - 4 sets (RPE ~8)

Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 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 5 minutes

This workout left me dead, and I felt almost proud after finishing this workout.

May 7, 2020 Weight (dry): 14% Body Fat at 172 lbs (no creatine)
Current Weight (dry): 14% Body Fat at 189.6 lbs (no creatine)

Estimated Lean Muscle Mass Gained: 15.136 lbs over 57.429 weeks
Estimated Lean Muscle Mass Gained/Week: 0.26356 lbs per week

I'm going to continue recomping for the next couple of Micro Cycles until I feel I require the extra calories to power through this experimental Linear Progression. I'll probably begin a lean bulk sometime in July for a few months with this Test Booster and Creatine.

[ECGordyn]

Back to it after pivot week.

[WolfRose7]

Pivot week so a bit boring yesterday.

High Bar squat 10@6,7,8 1r
Larsen Bench 10@6,7,8, 1r
Inverted Rows 10@7,7,7,7,8

[MyEgoProblem]

Recovery and self care day...
No iron

My feet are battered to death from work and hiking.
Average 30k steps/day and they need some love 😂
Gotta sort the foot callus' that are forming before they get super bad. Already ripped one lul

Hitting the massage gun.. It just feels nice. Doesn't really do anything and some Stretching, a little more mobility over time in certain places can't hurt.

[jaxqen]

What's with the Larsen bench? Never tried it.
It just takes the leg drive out of the ecuation?

[MyEgoProblem]

What's with the Larsen bench? Never tried it.
It just takes the leg drive out of the ecuation?

And a little bit of arch.
Puts more focus on the boobies, triceps and delts.
And its a self limiting lift (under loaded for fatigue management)

[ECGordyn]

And a little bit of arch.
Puts more focus on the boobies, triceps and delts.
And its a self limiting lift (under loaded for fatigue management)

^^
Also helps proprioception of the back because you have to actively try to keep stable with tight lats.

[I3igAl]

Chin Up 3 2 2 2
negative Chin Up 8 8 8 8
Pendlay Rows 8 8 8

SZ Curl 7 7 7
Seated Hammer Curl 15 15 18

Leg Raise 50 total

[coachcalande]

Torso blasting day!


Black coffee
8 egg western omelette
Banana

Got all this done in about 45 min….

Ac/DC on Pandora….

Bench press five set pyramid 8-7-5-3-1
Narrow grip pulldowns 4 sets 6-8 reps

Incline bench press 5 sets 5-7 reps
Wide grip lat pulldowns 4 sets 6-10 reps

Shoulder press behind the neck 4 sets 6-8 reps
Seated rows 4 sets 5-8 reps

Side laterals 4 sets 8-12 reps
Upright Rows 4 sets pyramid style 12-10-8-6

[OldFartTom]

Rest!

[BeginnerGainz]

At home pull workout with my lonely 30 lbs dumbbell, will add more as time goes on since prices aren’t stupidly inflated for the most part anymore. Didn’t bother to count reps, but it was a lot per exercise and now I’m surprisingly pumped up.

-RDLs (held onto the bells on each side) 3 sets
-1 arm deadlifts 1 set
-Leg curls (DB between feet) 1 set
-1 arm rows 3 sets
-Pullovers 2 sets
-Band pull apart row 2 sets

[jaxqen]

Tired, caffeine deprivation, an upper workout

barbell bench press - 4, 3, 3
dumbell bench press - 11, 10, 8

t=bar row - 10, 10, 8
close grip pulldown - 6, 6, 6
wide grip pulldown - 6, 6, 6

face pull - 12, 12, 12
cable lateral raise - 12, 11, 11

[ECGordyn]

Got a landmine attachment

[BeginnerGainz]

Got a landmine attachment

A landmine attachment has to be the absolute best $$$ spent when it comes to home gyms IMO

That or a fukk load of DBs

[Camarija]

@ECGordyn
LADNMINE POWAAAAHHHH!!!
My favorite landmine exercise:


With only ~10 kilos and a couple months practice, managed to easily toss a heavier dude (+25 kilos on me) who tried grappling with me. Also makes my abs pop.

---

Wednesday, June 16, 2021

Microcycle 7, Front Squat Day

Cossack Squat + Pull Up Warm Up
6 Reps Per Side - plus 5 wide grip pronate pullups
6 Reps Per Side - plus 5 wide grip pronate pullups

Front Squat
90 lbs x 10
145 lbs x 7
185 lbs x 4
185 lbs x 6 - 4 sets, with a belt made it feel very easy
135 lbs x 8 - fatigue set

Romanian Deadlift
135 lbs x 10
185 lbs x 7
225 lbs x 5
235 lbs x 8 - 4 sets, took a recording to make sure my depth was good

185 lbs x 9 - fatigue set

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

Seated Overhead Press
55 lbs x 10
95 lbs x 5
115 lbs x 3
90 lbs x 10 - 4 sets

Pull Up Wide Pronate (Assisted)
100 lbs x 10
140 lbs x 5
160 lbs x 3
140 lbs x 10 - 4 sets

Donkey Calf Raise
180 lbs x ## - 19 reps + 30 seconds rest
180 lbs x MYO Reps - 9 reps + 30 seconds rest
180 lbs x MYO Reps - 7 reps

Tricep French Press
60 lbs x ## - 18 reps + 30 seconds rest
60 lbs x MYO Reps - 8 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps

---

Notes:
~2 hours 10 minutes
Gym was busy, couldn't find plates, so it took a bit longer.

Devoured a family of 3 platter after this workout: chopped sirloin steak, soft corn tacos, avocado, guacamole sauce, rice, beans

---

I'm estimating that I'll finish this program around mid / end July, at which point I'm going to switch over to pure physique training on a lean bulk.

I've been researching Renaissance Periodization training recommendations and I'm heavily considering trying out something like this for 16 weeks:


The rep ranges are going to be by whatever feels pumpalicious for me. The name of the game is DAS PUMP! So anywhere in the 6-30 rep range depending on the lift and muscle group.
The intensity is going to be mostly in the 1-4 RIR range.
The weight progression is probably going to be minimal, as volume is mostly going to the main driver of the program here.
ANNND unlike my current training, I expect most of the non main lifts are going to have significantly shorter rest times, might even turn to MYO reps to keep the total session times down to ~2 hours.

There's a very good possibility this training destroys me, but if I manage to survive I'll let you know how it worked out.

[ECGordyn]

@ECGordyn
LADNMINE POWAAAAHHHH!!!
My favorite landmine exercise:


With only ~10 kilos and a couple months practice, managed to easily toss a heavier dude (+25 kilos on me) who tried grappling with me. Also makes my abs pop.

Those look great, thanks. I've been thinking about how to do more rotational movements. Kettlebell stuff is good but I have to go really light, and I need more space than I currently have. I really enjoy powerlifting but it feels "stiff" sometimes just moving in two planes. I'll give these a swing sometime.

Get it?? Swing??

Edit: Why jump the feet to change the stance? Doesn't that take away some of the load from the core, or is to make the core and hips more explosive? I think I might prefer a static stance to make the core work harder in rotation.

[Camarija]

Those look great, thanks. I've been thinking about how to do more rotational movements. Kettlebell stuff is good but I have to go really light, and I need more space than I currently have. I really enjoy powerlifting but it feels "stiff" sometimes just moving in two planes. I'll give these a swing sometime.

Get it?? Swing??

Edit: Why jump the feet to change the stance? Doesn't that take away some of the load from the core, or is to make the core and hips more explosive? I think I might prefer a static stance to make the core work harder in rotation.

BAHAHAHA, the puns :-D

I can't find where he explained his reasoning, but I DO remembering either reading or hearing Contreras address this aspect of the lift. If I recall correctly, it had something to do with not wanting to twist the spine during the movement. In the description itself he doesn't mention that part:

The key is to move your feet so you can rotate around the bar and use as much explosiveness as possible.

In practice I've found the explosive nature of the lift to have a strong impact on my core in general. My internal obliques and lumber erectors get a good workout from it without needing a lot of weight.

*edit*
Actually, my AVI was from years ago after just finishing up some sets of explosive landmine rotations. Really brings out the christmas tree shape on the back.

---

ALSO, completely unrelated:

Is it possible/recommended to do unilateral MYO rep work? How would it work best? Switching between the two sides through the MYO reps? Or just blow through one side first in it's entirety of MYO reps, rest, and then the other side entirely?

I was thinking of running One Arm Facepulls, Bulgarian Split Squats, and Kneeling Leg Curls as MYO reps for reference.

[coachcalande]

Another session in the books.

Didn’t get much sleep so lifted early before the lack of sleep shows…

Squats 5x 5-12
Leg Ext 5 x 10-12
Leg Curls 4x 8-12
Calf raises using smith machine 5x 10-20

Ez bar curls 4x 6-8
Concentration curls 4x 6-12
Triceps pushdowns 8x 6-15

[TAWS6]

Trying to bring up the arms for a few more weeks then rotating muscle groups.

Upper
Close grip bench 5x5
Tri pushdowns 3x12
Barbell curl 5x5
Hammer curl 3x12
Chest fly 2x8
Row 2x6
Lateral raise 1x10

[jaxqen]

barbell row 7, 7, 7
barbell bench press 7, 5, 4
dumbell bench press 8, 8, 8
dumbell row 12, 10
military barbell press 4, 4, 4
narrow grip pulldowns 9, 9