Name: Playbook - Julian Smith - Chest/calves (3/5/23)
Uploaded: 2024-04-02T17:10:08.072Z
Duration: 80 min
Description: Chest/calves (3/5/23)

Funny to see this guy on here regularly posting the lift was trash.. obviously you lift like trash lil boy. Apply yourself and maybe it won't suck

Alex

Corey

Miguel

Tyler

Implement an either a flat bench press or a hammer grip dumbbell press movement in the WOD (workout of the day).

Mychal

Jake

Anthony

Mack

HECTOR MANUEL RAMIREZ GUZMAN

Dave

Jason

Goodness me this was rough from top to bottom… even the calves sesh did their due demolition of ones muscles

Joseph

David

Trey

Mitchell Young

Rufael

I’m so biggggg😭😭 all thanks to you daddy Julian

Daniel Crossley

Allan

Sergio

Ezra

Spencer

Killer Fuckin Daily Pump 💯💪🏽🤙🏽

Albert Bersley

Egorka

Jordan

Chris

Peter

Teya

Johnny

Jacob Stidham

Jerry

Louis

Scotty 'Koka' Connell

Ashley Lourie

Saad

Maggie

Stephan

Robert

Owen Chaffee

Emanuel

Really enjoyed the workout, only issues was the app kicked me out with 2 exercises left and didn’t count my time 🤣

*Seated Calf Raise (toes pointed out)

Squatted Calf Raise (toes in)

Compound Set

*Smith Machine Standing Calf Raise

Last set rest pause: after completing the last set of 12 reps, set the dumbbells down and take a 10 second break, taking in as deep breaths as possible, then jump back in with the same weight and do as many reps as possible.

*Decline Dumbbell Press (w/ rest pause)

Last set drop set: 8 drop 8

Brief pause on the full stretch of each rep.

*Slight Incline Barbell Press

Cable Fly (low to high) (1:0:1:2)

Cable Fly (high to low) (1:2:1:0)

Sets 1-4: (4:0:1:0)
Set 5: Pulsing fast reps from the full stretch to mid rep.

*Incline Dumbbell Press

Last set rest pause: After completing the last set of 6 reps step out and take a 10 second break, taking in controlled deep breaths. Then hop back in for as many reps as possible. Do this rest pause 3 times.

Example: 6 reps, rest 10 sec then failure, rest 10 sec then failure, rest 10 sec then failure.

Weighted Chest Dip

Last set drop set: 6 drop 10

Pressing the dumbbells down and low towards my hips.

*Decline Dumbbell Press

Chest/calves (3/5/23)

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Alain

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

Mike

Calves/Abs/Neck/Forearms (4/22/24)

William

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Biceps/Triceps (4/20/24)

Matt

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Quads/Abductor/Adductor (4/18/24)

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Chest/calves (3/5/23)

Community

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