What did YOU do today? Post your workout.

[coachcalande]

Here was my morning lift:

Pre lift:
Black coffee
6 eggs with cheddar and ham
Oatmeal.

*couple quick rounds of Apex

Hit the garage gym

Bench press 8-5-3-3-1
Incline bench 8-6-6-5
Lat pull 10-8-7-6
Narrow lat pull 9-8-8-7
Rows 8-6-6-6
Seated press behind neck 8-7-6-5
Db lateral raise 12-10-8-8

Gotta mow the lawn later...

Life is too short to be small.

[paulinkansas]

Rest day today. So I'll box on the heavy bag for about 10 minutes. Then start mowing about half a dozen lawns at rental properties.

[SuffolkPunch]

Off day today to I'll post yesterdays:

- Weighted pullups: 3 x 6 x 21kg
- Close grip bench press: 75kg: 9, 7, 7
- Leg press machine: 200kg: 12,10,9

[Bosko]

4:30...2 scoops Super "pump" Human
back and bi's

bi's

6 set-12 reps on hammer smith bi machine
5 sets standing dumbbell curl. 35lb
6 sets fixed curl bar...85 lb
4 sets hammer curl. cable machine 75 lb

back

6 set pull downs 120 to 140
5 sets hammer smith front pull
5 sets hammer smith under hand pull
5 sets hammer smith under curl pull

40 minutes cardio 4.0 mph tread mill

simple day really

[ECGordyn]

Just some lifts and AMRAP bench before starting pivot next week.

Block 3 Wk 4 Day 2

SGRDL
132 x 6
132 x 7
132 x 10

Banded Leg Curl
Red Band x 3 x 12

KB Halo
8 x 2 x 12

Bench T&G Wide Grip
105 x 8
105 x 8
105 x 8
105 x 13 + fail

OHP
70 x 3 @9.5
70 x 5 + fail, misgrooved 6th rep
60 x 6

[Camarija]

Rest day today, so I'll post yesterday:

Microcycle 6, Squat Day

Cossack Squat + Pull Up Warm Up
5 Reps Per Side - plus 5 wide neutral pullups
5 Reps Per Side - plus 5 wide neutral pullups

Low Bar Back Squat
135 lbs x 10
185 lbs x 5
235 lbs x 6
235 lbs x 6
235 lbs x 6
235 lbs x 6
185 lbs x 8

Glute Bridge
185 lbs x 10
205 lbs x 5
215 lbs x 10
215 lbs x 10
215 lbs x 10
215 lbs x 10
205 lbs x 8

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

Bench Press
135 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10

HS ISO Row Pronate
80 lbs x 10 Per Side
90 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10

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 ## - 10 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 1 hour 40 minutes

[MyEgoProblem]

Soooo...

bench workout am

Tng tshirt bench
*1@7
70%x5(*6)
Essentially dynamic effort work

Tng Cgbp
5*10@8~

Every Bench set (Inc warmups) super set with band pull a parts

pseudo-gpp workout pm
Hammer strength iso high row
7min max NL density set.
70 reps / 13 first set

200 reps each, band giant set
tricep pushdowns
Hamstring curls
Bicep curl

[BeginnerGainz]

Had a funeral to go to Friday so I couldn’t do my normal 4 day pull/push so I’m doing a pull/push/legs with more exercises but fewer work sets

Trap bar Dorian deadlifts 135x6, 225x6, 315x8*

Tbar row 1 plate x6, 2 plates x6, 3 plates x6, 4 plates x5*, 3 plates x8

1-arm diverging lat pulldown 150x7, 130x9

Pronated chest supported row machine 85x6, 115x6, 145x8*

Neutral grip reverse pec deck 60x8, 50x10

Rope hammer curls 25x8, 35x8

[MyEgoProblem]

Had a funeral to go to Friday so I couldn’t do my normal 4 day pull/push so I’m doing a pull/push/legs with more exercises but fewer work sets

Trap bar Dorian deadlifts 135x6, 225x6, 315x8*

Tbar row 1 plate x6, 2 plates x6, 3 plates x6, 4 plates x5*, 3 plates x8

1-arm diverging lat pulldown 150x7, 130x9

Pronated chest supported row machine 85x6, 115x6, 145x8*

Neutral grip reverse pec deck 60x8, 50x10

Rope hammer curls 25x8, 35x8

Sorry to hear that brother
Hope they have a good service.

[BeginnerGainz]

Sorry to hear that brother
Hope they have a good service.

I appreciate that. It was a great service.

[Filmbuff81]

UPPER 3 RIR 3
Saturday, June 5, 2021 at 8:01 AM

Incline Row (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 8 [Warm-up]
Set 3: 65 lb × 4 [Warm-up]
Set 4: 65 lb × 10 @ 7
Set 5: 65 lb × 9 @ 7
Set 6: 65 lb × 9 @ 7.5

Triceps Extension (Cable)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 90 lb × 8 [Warm-up]
Set 3: 110 lb × 17 @ 7
Set 4: 110 lb × 14 @ 7
Set 5: 110 lb × 12 @ 7

Seated Row (Cable)
Set 1: 120 lb × 16 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 220 lb × 8 [Warm-up]
Set 4: 265 lb × 16 @ 7
Set 5: 265 lb × 14 @ 7
Set 6: 265 lb × 13 @ 7.5
Set 7: 265 lb × 13 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 18 @ 7
Set 3: 15 lb × 15 @ 7.5
Set 4: 15 lb × 13 @ 7.5

Bicep Curl 21s (Barbell)
Set 1: 45 lb × 21 [Warm-up]
Set 2: 55 lb × 21 @ 7
Set 3: 55 lb × 21 @ 7.5
Set 4: 55 lb × 21 @ 7.5

[Corbets]

Lower day 1 today.

1x5 zombie squats, 3 RIR
5x5 SSB squats, same weight as above
3x12 stiff-legged deadlifts, 2 RIR
2x12 Bulgarian split squats, 2 RIR
12 Leg curl at 2 RIR / 15 ab wheel, 2 supersets

Oddly, it’s always part of the lower day 1 warm-up that gets me… I’ve got to do Copenhagen planks, and those are nasty.

[TheShadowMan]

I've been using Leroy Colbert's full body routine as my main one lately, every other day(love it). Each pair of letters is supersetted, in a push/pull fashion. I was forced to slightly modify due to equipment limitations(i'm unable to perform the routine as written), but it's not very different overall:

Exercise Sets Reps
------------------------------------------------------------
A1 Drag curl / 3 / 6-10
A2 Close grip benchpress / 3 / 6-10


B1 Incline curl / 3 / 6-10
B2 Standing tricep extension / 3 / 6-10

C1 Weighted pull up / 3 / 6-10
C2 Underhand floorpress / 3 / 6-10(this was originally incline benchpress, pullups require my bench to attach a bar to so I had to do these on the ground)

D1 Bent barbell row / 3 / 6-10
D2 Chest dips / 3 / 6-10(this was originally decline fly)

E1 Front squat / 3 / 6-10
E2 Military press / 3 / 6-10

F1 Hack squat / 3 / 6-10
F2 Dumbbell lat raise / 3 / 6-10

G1 Romanian deadlift / 3 / 6-10
G2 Standing calf raise / 3 / 12-15

H1 Seated calf raise / 3 / 12-15

Note: one day a month(sometimes 2, after 2 weeks has passed since it's usage), to shock my body out of adaptation - I do one exercise from each muscle group and do 6 sets with it, and then move to the next group.

[MG5]

Today will be:

Barbell Back Squat
3 sets of 9 reps

Leg Press
3 sets of 15 reps

DB Bulgarian Split Squat
3 sets of 8 reps

Leg Extensions
2 sets of 11 reps

Standing Calf Raise
4 sets of 8-12

Weighted Overhead Sit-Up
3 sets of 10 reps

[tommy4life]

BB Lunge 1×5
BB Incline 5×5
BB Seal row 5×5
15 min sled push and hang over hand rope pull

[coachcalande]

Today’s lift in my garage...

Squats, pyramid up in 30-50 pound jumps...5 sets
Leg ext 5x 10-15
Leg curls supersetting with standing calf 5 sets each

Refill water...

Metallica on Pandora..

Super set alternate Dumbbell curls with tricep pushdowns 5x 6-12
Superset db concentration curls with more pushdowns 4x8-12

[2020Wellness]

Lower Day

Safety Bar Reverse Lunges - 3, 3, AMRAP w/ 80% 1RM

Leg Extensions - 15, 15, 15 w/ challenging weight

Lying Leg Curl - 5, 5, 5 w/ challenging weight

BB Shrug - 5, 5, 5 w/ challenging weight

Free Weight Neck Curls - 12, 12, 12 w/ challenging weight

[ECGordyn]

Did way too much but just had some pivot fun.

Pivot Week Day 1

Leg Press
358 x 10, 10
408 x 10
458 x 8, 8, 8

KB Halo
4 x 12
8 x 12
12 x 12

DB Incline Bench
70s x 10, 10, 10, 10

DB Shoulder Press Seated
40s x 10, 10, 10, 10

Chest Dips
bw x 10, 10

BSS dumbbell
40s x 8, 9, 9

Pec Deck
65 x 10, 10, 10

Leg Extensions
66 x 10, 10, 10

[MyEgoProblem]

Thumb tendon is raging today, think I slept on my hand funny. So Had to cg again

2ct Cgbp 1@8 benchmark
2ct cgbp 3*3@90%e1
1ct cg larsen 5*10@75%
300 band curcuit pull apart/curls/ext
Metric f tonne of band Goodmornings

Not especially happy with the overall numbers, but cutting, Detrained and working too many night shifts.

[OldFartTom]

Since I only got back into the gym April 12th after a painfully long absence I'm starting empty bar and adding fractions (1.25 kg plates). Trying to focus on regular day in day out work, on the very basics. Digging the foundations, not choosing roof tiles. Possibly the most boring post?
So today I've...

Squats 5*5
OHP 5*5
DL 1*5 (with a lot of warmup sets)
Pull 5/neutral 5/chin 5
Dips 3*5
Some captains of crush while on conf calls at work

Thumb tendon is raging today, think I slept on my hand funny...

It's a blessing you didn't post that in MISC!

[jademonkey]

Preworkout:
caffeine pill and a few swigs of coffee
egg salad sandwich. Normally it's cold cereal but out of milk :'(

Gym:
Paused Bench Press:
(270x1)x5 / 260x2 / 245x3 / 225x5
Weighted Chin Ups:
+45x5 / +45x5 / +45x6
Paused Explosive Squats:
185x10 / 200x10
Superset 2 sets: overhead shrugs, Y raises
Superset 2 sets: back extensions, machine flys
Superset 2 sets: tricep press downs, abs

[MyEgoProblem]

It's a blessing you didn't post that in MISC!

Luckily for me I don't have access to that specific sheeethole 😂👍

#deadhandgang ☠️👌🍆

[ECGordyn]

Luckily for me I don't have access to that specific sheeethole 😂👍

#deadhandgang ☠️👌🍆

That's what a (private) massage therapist is for mate.

More pivot stuff. This would get boring fast so it's back to business next week.

Pivot Week Day 2

MSSGDL
285 lb x 5

RDL
285 lb x 6, 6
242 lb x 10, 10

Ham Curl
45 lb x 8, 8
35 lb x 10, 10

Machine Row
210 lb x 8, 10, 12, 10

KB Halo
8 kg x 2 x 12

DB Flat Bench
80s lb x 10, 10, 10, 10

Straight Arm Lat Pulldown
50 kg x 6
65 kg x 6
60 kg x 8, 8, 8

Cable Pullthrough
20 kg x 15, 15
25 kg x 15, 20

Machine Pulldown Close Sup. Grip
180 lb x 10, 10, 8

[MyEgoProblem]

That's what a (private) massage therapist is for mate.

More pivot stuff. This would get boring fast so it's back to business next week.

Pivot Week Day 2

MSSGDL
285 lb x 5

RDL
285 lb x 6, 6
242 lb x 10, 10

Ham Curl
45 lb x 8, 8
35 lb x 10, 10

Machine Row
210 lb x 8, 10, 12, 10

KB Halo
8 kg x 2 x 12

DB Flat Bench
80s lb x 10, 10, 10, 10

Straight Arm Lat Pulldown
50 kg x 6
65 kg x 6
60 kg x 8, 8, 8

Cable Pullthrough
20 kg x 15, 15
25 kg x 15, 20

Machine Pulldown Close Sup. Grip
180 lb x 10, 10, 8

Heh 💪🙄 true..

Pivots are fun tho...

[MyEgoProblem]

I asume the SG = snatch grip
What does MS stand for?

Medium stance Snatch grip deadlift

[ECGordyn]

Medium stance Snatch grip deadlift

^^ Some call it Candito deadlift.



Around 1:10 and 3:00 he explains it.

[MyEgoProblem]

Or the Shaw deadlift Or the tall and fat strongman deadlift

[coachcalande]

Today’s Ol Hulksters session with the iron…

7:00 am black coffee

6 eggs scrambled into a bowl of oatmeal and cheddar….delicious

Hit the garage about half hour later…

Bench and Row, alternating sets….push, then pull…five sets each, 3-8 reps

Incline bench and wide grip lat pulls….push, then pull…4 sets each 6-8 reps

Smith machine press behind the neck…4 sets 5-8 reps
Alternating with narrow grip pulldowns…(6-8 reps)

(Normally I’d do upright rows next )

Then finished with 4 sets db side lateral raises.

Mowed the lawn for an hour and a half.


Meal two was leftover rice, 4 oz chicken breast, 6 eggs cooked into the rice, a bit of cheddar tossed in, glass of milk. That’s GAINZ.

[OldFartTom]

Squat 5*5
Bench 5*5
BoR 5*5
pull up + neutral + chin
dips
Intended to do some trap bar farmers walks but ran out of time

[Gaza26]

Today was back day for me so this is what I did.

Opted out of deadlifts due to sore lower back.
2.5kg weighted pull ups. First set I hit 10 reps (pr lol) second set 6 and third 5.
Neutral grip pull ups 3x6
Seated resistance bands rows (45kg) 4x12
Resistance bands face pulls (40kg) 3x10
Dumbbell curls (17.5kg) 3x8