Chest & Shoulders today.
Pec Dec 1x20, 1x17, 1x15
Incline2 Barbell press 1x20, 1x17, 1x15
Incline1 DB press 1x17, 2x15
Machine shoulder press 1x20, 1x17, 1x15
Incline3 smith press 1x15, 1x17, 1x15
Supported DB side laterals 1x22, 1x17, 1x15
Heavy partials 1x17, 2x15
Supported DB rear flyes 1x20, 2x15

Something light tomorrow.

Pushtoday wrote: ↑Wed Aug 19, 2020 7:10 pm

Jozifp103 wrote: ↑Wed Aug 19, 2020 12:22 pm Bro you have great biceps and calves. Care to share your bi/calf routine or any tips?

Thanks Joz.
Calves: I try to hit twice a week. Always full stretch and hold contraction for a beat, no matter if its just bodyweight or on the leg press machine.
Biceps are all about the mind muscle connection. Must have a hammer curl variation every session. Lately I'm seeing results from spider curls I've added in.

Mind to muscle connection is so important and it's something most don't develop until years into training. Biceps was one of the hardest muscles for me to develop that connection with. But now I can really focus on isolating them and really squeeze them on every rep and it has made all the difference.

Jozifp103 wrote: ↑Thu Aug 20, 2020 12:52 pm

Pushtoday wrote: ↑Wed Aug 19, 2020 7:10 pm

Jozifp103 wrote: ↑Wed Aug 19, 2020 12:22 pm Bro you have great biceps and calves. Care to share your bi/calf routine or any tips?

Thanks Joz.
Calves: I try to hit twice a week. Always full stretch and hold contraction for a beat, no matter if its just bodyweight or on the leg press machine.
Biceps are all about the mind muscle connection. Must have a hammer curl variation every session. Lately I'm seeing results from spider curls I've added in.

Mind to muscle connection is so important and it's something most don't develop until years into training. Biceps was one of the hardest muscles for me to develop that connection with. But now I can really focus on isolating them and really squeeze them on every rep and it has made all the difference.

You hit it right on the head.
Recently I've gone to giving Biceps their own day to help with isolation/focus.

Triceps tonight.
Ezbar pushdowns 2x20, 1x15, ds 1x15/10
Smith close grip press 1x18, 1x16, 1x15, ds 1x14/9
Rope pushdowns 1x23, 2x15, rp 1x20/10

Probably no training next couple days, my kid is coming home from the Army to visit.

Back day:

SS: Stiff arm Pulldowns w/ Pulldowns wide 2x10/12, 1x8/8
Barbell row 1x12, 1x10, 1x8
SS: Supported KB high row w/ Barbell shrugs 1x12/12, 1x12/8, 1x10/10, 1x10/8
Supported DB rear delt flyes 3x12
Reverse Pec Dec 1x12, 1x10, 1x8

Started two weeks of 8-12 rep block.
Weight 180.6
Last week’s average daily macros: cals 3817, pro 203, carbs 418, fat 122

Legs today.
Lying leg curls 3x12, 1x8
Leg extensions 3x12, 1x9
Bulgarian split squats 2x12, 1x10
Leg press 4x12
SS: Seated DB calf raises w/ standing calf raises 1x17/10, 1x13/12, 1x13/10
Machine leg press calf raises 1x15, 1x11, 1x9

Just Biceps
Seated DB hammer curls 1x12, 1x10, 1x9
Ezbar preacher curls 2x12, 1x10
Ezbar cable curls wide 2x12, 1x10
Rope cable curls 1x12, 1x8, 1x12

Chest & Shoulders tomorrow.

Chest & Shoulders
Pec Dec 1x12, 2x10
Incline2 Barbell press 2x12, 1x10, 1x7
Incline1 DB press 2x12, 1x9
Machine shoulder press 3x12
Incline3 Smith press 3x10
Supported DB side laterals 3x12
Heavy partials 3x12
Reverse Pec Dec rest pause 1x12/8/6/4

Light day tomorrow.

Just some Calves, Abs, & Cardio today.

Giant Set 4 Rounds:
Single leg DB calf raises 10
Ab wheel rollouts 10
Seated DB calf raises 20
Roman chair knee raises 8
Standing calf raises 15

Bike 20 mins

Triceps tomorrow.

Last shot of EQ yesterday.
Gonna run just test for a few weeks then drop in NPP or MENT.

Just Triceps today.
Ezbar Pushdowns 3x12, 1x10
Smith close grip press 2x12, 1x10, 1x9
Rope pushdowns 2x12, 1x10, rp 1x8/3, ds 1x10/10