I bet half of you didn't even lift today

[bhank]

Great job....that`s sure to put some mass on your quads..........stay hungry bro,you`re kicking ass in the gym !!

I have added 1.5 inches to my quads in the last year and a half

[wes]

I have added 1.5 inches to my quads in the last year and a half

That`s cuz you were an arm nut and never used to train legs.

[robcguns]

7 sets laterals 25-45 lbs.
Superset
7 sets ab coaster

5 sets front raises 30-45 lbs
Superset
5 sets shrugs 70-80s sets of 40-50s

5 sets rear delt 35s
Superset
5 sets shrugs 90-100s sets of 20s

5 sets reverse grip wrist curls 45lbs
Superset
5 sets rotary calf high reps

5 sets wrist curls 135lbs
Superset
5 sets rotary calf lower reps


Got a great comment at gym tonight, this guy said I looked like an action figure. And he was pretty jacked himself. So that felt pretty fucking good.

[robcguns]

That is a lot of steps. The average number of steps a person walks per day is 3,000 to 4,000 or or 1.5 to 2 miles. You are walking just under 6 miles a day. If you walk a lot of it in the sand, it makes doing this even more impressive.

I average 22000 steps a day and thats over 11 miles everyday. Just curious how you figure his is only 6 miles?

[wes]

My man Big Rob getting it done as usual.......good one buddy.

[Cook]

7 sets laterals 25-45 lbs.
Superset
7 sets ab coaster

5 sets front raises 30-45 lbs
Superset
5 sets shrugs 70-80s sets of 40-50s

5 sets rear delt 35s
Superset
5 sets shrugs 90-100s sets of 20s

5 sets reverse grip wrist curls 45lbs
Superset
5 sets rotary calf high reps

5 sets wrist curls 135lbs
Superset
5 sets rotary calf lower reps


Got a great comment at gym tonight, this guy said I looked like an action figure. And he was pretty jacked himself. So that felt pretty fucking good.

Action figure that’s awesome. I have never got a compliment like that.Once a guy told me “hey you’re not as fat as you were”

[IroNat]

Way cool, robcguns.

[robcguns]

Action figure that’s awesome. I have never got a compliment like that.Once a guy told me “hey you’re not as fat as you were”

Hahaha unless he meant like a ken doll or some new tranni action figure I’m not aware of.

Hahahahahhah at “hey your not as fat as you were” that’s great Cook.

[Grape Ape]

Got a great comment at gym tonight, this guy said I looked like an action figure. And he was pretty jacked himself. So that felt pretty fucking good.

Full context - they were in a sauna.

Alone.

[wes]

Full context - they were in a sauna.

Alone.

You clown !! 

[robcguns]

My man Big Rob getting it done as usual.......good one buddy.

Thank you sir, I try.

Way cool, robcguns.

Thanks ironat.

[robcguns]

Full context - they were in a sauna.

Alone.

Did I leave that detail out?

[Walter Sobchak]

I have added 1.5 inches to my quads in the last year and a half

And now they’re an even 16-inches…

[webstar]

I have added 1.5 inches to my quads in the last year and a half

No chance In hell you even added 1.5 CM

[joswift]

I average 22000 steps a day and thats over 11 miles everyday. Just curious how you figure his is only 6 miles?

he may be a dwarf

[wes]

he may be a dwarf dorf.

FIXED

[Primemuscle]

I average 22000 steps a day and thats over 11 miles everyday. Just curious how you figure his is only 6 miles?

Thanks for catching this. I am not sure how I came up with that number, but it is obviously wrong, which I should have known since I was expecting it to be a lot higher. A fast walker can walk 10.5 miles in 1:56 which is doable. A relaxed walker walks that distance in 5:15 and a moderate walker in 3:30. People whose jobs entail a lot of walking have an advantage over someone with a desk job.

Coach says he has a short stride, which is understandable since he's not very tall. It would take him longer to walk the same distance as someone with a long stride.   


 

[wes]

September 17 2022

A WELL DESERVED  REST DAY

[IroNat]

September 17 2022

A WELL DESERVED  REST DAY

Would make a great epitaph.

[wes]

Would make a great epitaph.

Let`s not rush things !! LOL 

[The Scott]

Would make a great epitaph.

 

[SF1900]

Friday: Chest

Cable presses: 4 sets
Incline dumbbell presses: 4 sets
Decline hammer strength presses: 4 sets
Flat flyes: 4 sets
Dips: 4 sets

Cardio: 40 minutes

Saturday: Back

Hammer strength machine rows: 4 sets
Lat pulldowns: 4 sets
Machine pullovers: 4 sets
Hammer strength low rows: 4 sets
Stiff arm lat pulldowns: 4 sets
Hyper extensions: 6 sets
Shrugs: 8 sets

Cardio: 40 minutes

Sunday (today) Arms:

One arm pressdowns: 5 sets
Overhead cable extensions: 4 sets
Machine presses: 4 sets
Underhand extensions: 4 sets

Machine preacher curls: 4 sets
Machine curls: 4 sets
Close grip barbell curls: 4 sets
Hammer curls: 4 sets

Cardio: 40 minutes

[Hulkotron]

Do you have huge traps SF1900?  Eight sets of shrugs is a lot.

I went on a bike ride today.

[SF1900]

Do you have huge traps SF1900?  Eight sets of shrugs is a lot.

I went on a bike ride today.

Hulkotron, yes, my traps are pretty massive but nothing compared to most Getbiggers.

[chaos]

Do you have huge traps SF1900?  Eight sets of shrugs is a lot.

I went on a bike ride today.

SF19"neck