TheCoderBro Training Log

[thecoderbro]

Tonight's Workout: Back

Deadlift (5x)
One Arm Rows (3x)
Pull-Ups (3x)
Rope Rows (3x)

[CHILDOFGOD]

i see u did a fast workout 2day.

[thecoderbro]

Tonight: Legs

Leg Extensions (8x)
Leg Curls (6x)
Squat Machine (3x)

Superset
Abduction/Adduction (1x - High Rep)

[CHILDOFGOD]

cool leg workout u did. how is ur weight doin' durin' this time?

[thecoderbro]

cool leg workout u did. how is ur weight doin' durin' this time?

Weight is feeling pretty good, I’ve put in six pounds since the show


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[thecoderbro]

Today: Workout 1 Arms/Cardio


Superset
DB Curls/DB kickbacks (4x)

Superset
Hammer Curls/ Overhead DB extension (4x)

Superset
Spider Curls / Band Extensions (3x)

40 minute walk


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[CHILDOFGOD]

Weight is feeling pretty good, I’ve put in six pounds since the show


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nice work, don't put on too much fat, lol. keep addin' on muscle

[CHILDOFGOD]

Today: Workout 1 Arms/Cardio


Superset
DB Curls/DB kickbacks (4x)

Superset
Hammer Curls/ Overhead DB extension (4x)

Superset
Spider Curls / Band Extensions (3x)

40 minute walk


Sent from my iPhone using Tapatalk

cool workout

[thecoderbro]

cool workout

Thank you

[thecoderbro]

Morning Chest Workout:

Bench Press (2 WU Sets, 3 Sets, 1 Drop Set)
Hammer Strength Press (5 Sets, 2 Drop Sets)
Incline Smith Press (3 Sets, 1 Drop Set)
Dips (3 Sets)
Machine Flies (3 Sets)
Single Arm Cable Cross (3 Sets)

[CHILDOFGOD]

keep up the great work, young man

[thecoderbro]

Back Day:

Lat Pulldown Machine (4x, 2 Drop Sets)
Pull-ups (4x)
Seated Rows (5x)
Rope Rows (4x)
Pullups (2x)

[CHILDOFGOD]

cool back workout. did u take any post show pics to see how u look now?

[tracymiramichi]

39 DAYS OUT

I'm 39 Days away from my first competition (Classic Physique/OCB Slayer) and I've been dieting seriously for the past 5 months. Despite Covid-19, I was still able to train relatively well (minus heavy leg days). For the past few weeks, the gyms have been open back up and I've been able to get my strength back and have been focused on moderately-heavy weight for 8-12 reps. My Current Split is 4 Days On/1 Day Off, here is my training:

Day 1: Chest/Arms

Bench Press (5 x 12, 10, 8, 6, 2)
Hammer Strength Press ( 5 x 15, 12, 10, 8, 6)
Incline DB Press (5 x 12, 10, 8, 6, 6)
Incline Machine Press (6 x 15, 15, 12, 10, 8, 6)
Machine Flies (4 x Failure)

V-Bar Pushdown/DB Curls (3 Sets)
Machine Tricep Extension / Preacher Curl Machine (3 Sets)
DB Kickbacks / Hammer Curls (3 Sets)


Day 2: Back/Abs

Pull-ups (5 x Failure)
Lat Pulldown (5x)
One Arm Rows (5x)
Seated Rows (5x)
High Rows with Rope (4x)
Back Extensions (5x)

Twisted Stability Ball Crunch (3x)
Rope Crunches (3x)
Leg Raises (3x)
Plate Twists (3x)


Day 3: Shoulders/Arms

DB Press (5x)
Front Raise (3x)
Side DB Raise (5x)
Side Cable Raise (3x)
Rear Lateral Machine (4x)
Smith Machine Shrugs (4x)

BB Curls (4x)
Dips (4x)

EZ Curls (4x)
Undergrip Cable Pushdowns (4x)


Day 4: Legs/Abs

Front Squat Machine (5x)
Leg Press (5x)
Abduction Machine (5x)
Adduction Machine (5x)
Leg Curls (5x)
Leg Extensions (8x)

Leg Raises (3x)
Side Bends (3x)
Rope Crunches (3x)


Attachment 194853

Wow this looks great, I am excited to try them too

[tracymiramichi]

Nice combination of the routines