What is your gym routine for today look like?

[Times Roman]

It seems we all have different routines and theories; things we have come up with over the years that work best for ourselves. Constantly tweaking and adjusting.

So I'm curious what you plan on doing in the gym today?

I'll be ready for the gym in about 90 minutes, after I finish loading up in the kitchen.

Once there, this is more or less what I plan on doing:

Seated Rows - three sets at failure repping at 15/10/5
Overhead pull downs – wide bar – one set to failure repping at 15
Hammer Strength Overhead pull downs - three sets at failure repping at 15/10/5
One arm rows – seated - three sets at failure repping at 15/10/5
Back Flies - three sets at failure repping at 15/10/5
Curls – Seated – One arm – 15 slow reps in the hammer position, 10/5 reps in the palm up position
Curls – two arm – one set to failure at 15 slow reps
Weighted Crunchies – Verticle Seated – three sets to failure all at 15 reps. One in the standard position and two in the oblique position – slow!
Reverse Situps – face down – 15 reps to failure

this is my third day in a 3:1 protocol. It seems to work fairly well for me. But I'll be changing it up (maybe) soon as I begin to tone things down, increase cardio, and drop cals below TDEE.

[oldnsedentary]

Well, fasted cardio for 40 minutes, 591 calories.

Later, after a couple of meals, leg day.

Front squats.

Leg sled

Hack squat

Leg Extension

Leg Curls

4 to 5 sets of everything, as heavy as I can handle for a rep range of anywhere from 6 to 12 reps. I have been dieting hard, losing weight, and I used 20 pounds more for my front squats than last time, and on the leg sled, my weight stayed the same, but I added two repetitions to each set, same for the hack squat. On the leg extensions, I surprised myself with three extra reps. Leg curls was two extra reps.

And still losing weight.

[davesah1]

yikes biceps after back, I could never. Hat off to you sir.
Back day is back day for this fellah.

I don't do weighted abdominal exercises neither. Don't want to distend my gut and sides and spoil symmetry.
I make my abs in the kitchen, although not very often lol.

Legs Today

Leg Press
3 sets Pyramiding to Working Set
8 Plates for 8 and then another time but for a drop set stripping two plates each time.


Lying Hammy Curls
3 Sets 15 reps then 12 then 8 (drop set on last one)

Leg extension
Same format as hammy Curls

Seated Hammy Curls
Same again

*Only go to failure on the last set. The rest are a pump up / warm up

Calves

Seated Calf machine
Rest Pause + drop set
HEAVY

Calf press machine
rest pause + drop set
HEAVY

Legs and carb cycling is so much fun.....