TheCoderBro Training Log

[thecoderbro]

cool, it looks like u took a few more days off from the gym. good to see u back in there workin'

I think my body just needed a few days to readjust to carbs back at it!

[thecoderbro]

Putting On Size: Day One

Today, I decided that I wanted to mix things up, so for chest, I made it DROP SET DAY With each exercise I started with a "Minimum Load" (a weight where I could get 20 reps with some difficulty towards the last two), and did 2 warm up sets with that, followed by 2 working drop sets... Definitely felt a great pump.

Also, (not that I'm looking to change careers) I've received a lot of DMs from people (via social media) who want my help getting into shape, so I decided to get my NASM Cert... So that I can monetize off of my "Pro" status... I'll chat about that more as I move deeper down the line.

Anyways, here was today's Chest/Tricep Workout:

Hammer Strength Press (2 WU Sets) (3 Drop Sets)
Bench Press (1 WU Set) (3 Drop Sets)
Incline Machine Press (1 WU Set, 3 Drop Sets)
One Arm Cable Crossover (3 Sets)
Pec Deck Flies (1 WU Set) (3 Working Sets)

Single Arm Cable Extensions (3x)
V-Bar Pushdowns (3x)
Undergrip Single Arm Cable Extensions (3x)

[CHILDOFGOD]

cool, alot of folks r helpin' others get into shape and preppin' for shows. if it works for u, go for it

[thecoderbro]

BACK AND ABS


Lat Pulldown Machine (3 Sets, 3 Drop Sets)
Pull-Ups (3x)
Seated Row (4x)

Superset
Straight Arm Pulldown / TRX Rows (3x)

Back Extensions (3x)

Leg Raises (3x)

Superset
Side Plate Bends / Plate Twists (3x)

Pull-ups (1x)

[CHILDOFGOD]

nice back day u had there

[thecoderbro]

nice back day u had there

Thanks COG


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[thecoderbro]

Legs/Calves


Squat Machine (3x)
Seated Calf Raises (3x)
Romanian Deadlift (3x)
BB Lunges (3x)
Leg Press (3x)
Leg Curls (3x)
Leg Extensions (3x)

[CHILDOFGOD]

i see u do all legs on ur leg day. u don't slip it up? quads one day and hammies another day? just askin'?

[thecoderbro]

i see u do all legs on ur leg day. u don't slip it up? quads one day and hammies another day? just askin'?

I've never tried to do that... maybe I'll give it a shot next week

[thecoderbro]

Shoulders / Triceps / Biceps

Standing Overhead Press (5x)
Machine Shoulder Press (4x)
Rear Lateral Machine Raises (3x)
Side DB Raises (3x)

Dips (3x)
Close Grip Smith Bench (3x)
Rope Extensions (3x)

Preacher Curls (3x)
Chin-ups (3x)
Hammer Curls (Down the Rack, 40s down)

[CHILDOFGOD]

I've never tried to do that... maybe I'll give it a shot next week

please do and i think u;ll see ur legs and hammies do much better

[CHILDOFGOD]

Shoulders / Triceps / Biceps

Standing Overhead Press (5x)
Machine Shoulder Press (4x)
Rear Lateral Machine Raises (3x)
Side DB Raises (3x)

Dips (3x)
Close Grip Smith Bench (3x)
Rope Extensions (3x)

Preacher Curls (3x)
Chin-ups (3x)
Hammer Curls (Down the Rack, 40s down)

i see u do ur arms and shoulder 2gether too. have u tried to break them up with a different body part. like chest with bis and back with tris. just another question?

[CHILDOFGOD]

cool workouts be the way keep up the great work

[thecoderbro]

cool workouts be the way keep up the great work

Thanks again, COG I'm always happy to get some pointers Thanks for the advice.

[thecoderbro]

Tonight's workout: Chest

Incline Bench (5x)
Flat DB Bench (3x)

Superset
DB Flies / DB Pullover (3x)

Hammer Strength Press (3x)

Superset
Machine Crunches / Standing Calf Raises (1x Failure)