I bet half of you didn't even lift today

[Hulkotron]

SF19"neck

 

[IroNat]

SF19"neck

Just like Bhanky.

[wes]

September 18 2022

First day of my upcoming three days of less volume until I hit the gym again next week for legs.

Quads,Hamstrings,Calves:
Front Squats 4 X 12 Heels on 2 X 4,done in non-lock style ATG
DB Lunges 3 X 12
Dumbell RDL 4 sets
Standing Calf Raise - 5 sets to failure + half reps to failure after each set along with stretching

TRAIN HARD

[wes]

Just like Bhanky.

Oh no,the measurement depends on whether taped cold of pumped........similar to Matts micro pecker !   

[joswift]

chest shoulders today

4 sets db bench press
4 sets pec deck
4 sets machine dips
3 sets cables

4 sets cable side laterals

[IroNat]

Oh no,the measurement depends on whether taped cold of pumped........similar to Matts micro pecker !   

Pumping the neck?

Bhanky can you elaborate?

[wes]

chest shoulders today

4 sets db bench press
4 sets pec deck
4 sets machine dips
3 sets cables

4 sets cable side laterals

NICE !!!!!!!!!!!!!!!!!!!!!!111

[bhank]

Pumping the neck?

Bhanky can you elaborate?

When you pull the chin back it flexes your neck and adds about half an inch my neck tapes 19 pulled back and 18.5 stretched you go by the pulled back measurement as you have to move and breath in a shirt

[wes]

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

Good workouts you fargin` animal !!   

I hope you know this means fargin` war !!

[wes]

When you pull the chin back it flexes your neck and adds about half an inch my neck tapes 19 pulled back and 18.5 stretched you go by the pulled back measurement as you have to move and breath in a shirt

Scale + tape measure .....shit can them both. 

You know jac..........oh forget it !   

[joswift]

When you pull the chin back it flexes your neck and adds about half an inch my neck tapes 19 pulled back and 18.5 stretched you go by the pulled back measurement as you have to move and breath in a shirt wristwatch

fixed

[robcguns]

Standing alternate dumbbell curls back against wall 45,55,65,75
Superset
Overhead db extensions 70,80,90,100

Preacher machine curls whole stack 50,40,30,25
Superset
Reverse grip pushdowns whole stack 20,18,16,15

Chin ups 10,9,8,7,7
Superset
Skull crushers 70lbs 20,20,20,20,20.

Seated ez bar curls 70-70,60,50
Superset
Bench dips with 110lb db on lap 20,20,20

[joswift]

Standing alternate dumbbell curls back against wall 45,55,65,75
Superset
Overhead db extensions 70,80,90,100

Preacher machine curls whole stack 50,40,30,25
Superset
Reverse grip pushdowns whole stack 20,18,16,15

Chin ups 10,9,8,7,7
Superset
Skull crushers 70lbs 20,20,20,20,20.

Seated ez bar curls 70-70,60,50
Superset
Bench dips with 110lb db on lap 20,20,20

did you train with gay boy hankins?

[IroNat]

Dam, this is the thread with Bhanky's neck flexing instructions!

[chaos]

Skateboarded 3 different skateparks this weekend.

[robcguns]

did you train with gay boy hankins?

Hahaha

[Soul Crusher]

Got it done.   

[Gym-Rat]

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

Awesome workouts and fantastic formatting, easy to read!

[residue]

i guess a shoulder day
2 mile jog on the treadmill
warmup is dead hangs into scap retractions

rope face pulls
power cleans up to a few sets of 155x7
kettlebell snatches
phat grip pull ups 3x10
few sets of 10 kneeling box jumps superset with kettlebell swings

[IroNat]

Bench press - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
superset with
Wide lat pulldowns - 5x12-15
then
Bentover v-bar tricep extensions- 3x12-15
Mowed lawn - 2 1/2 hours

Back after 1 week off, actually 2 weeks since I last benched.  Took 10 lbs off the previous top set to start next progression.
Had some things to do so kept the workout brief.

[joswift]

back + biceps day

3 sets straight arm pulldowns
4 sets seated 1 arm machine rows
4 sets close grip pulldowns
3 sets rear delt machine
3 sets overhead trap cable pulls

3 sets preachers
3 sets standing cable curls

[wes]

September 19 2022

The second day of my upcoming three days of less volume until I hit the gym again next week for legs.

Shouders,+ Arms:
DB Lateral Raise - 4 sets to utter and complete total failure,can`t even raise my arms
Hammer Curls - 4 sets 12,12,10,10
One-Arm Extensions -  5 sets to failure alternating arms until all sets completed

TRAIN HARD

[ThisisOverload]

National Chest Day

Incline DB press - 4 sets of 10-12 reps
Pec deck - 4 sets of 15-20 reps
Decline BB press - 3 sets of 15-20 reps, slow and controlled

Seated BTH DB extension - 3 sets of 10-12 reps
V-bar cable pressdowns - 3 sets of 15-20 reps

Machine crunches - 4 sets of 15-20 reps

First workout in about 2 weeks due to being on vacation.

Easy.

[deadz]

National Chest Day

Incline DB press - 4 sets of 10-12 reps
Pec deck - 4 sets of 15-20 reps
Decline BB press - 3 sets of 15-20 reps, slow and controlled

Seated BTH DB extension - 3 sets of 10-12 reps
V-bar cable pressdowns - 3 sets of 15-20 reps

Machine crunches - 4 sets of 15-20 reps

First workout in about 2 weeks due to being on vacation.

Easy.

Hope the vacay was good they always seem like work to me.
Back
21 sets

[ThisisOverload]

Hope the vacay was good they always seem like work to me.
Back
21 sets

It was good! Just stayed in a small cabin in the Rocky Mountains. Did a lot of hiking and mountain biking.

I did have to work remotely quite a bit, since we are slammed with new projects.

If i don't work a little during my vacations, it's complete chaos and makes it miserable when i get back.

So, i typically try to at least stay in front of things.

Weather was perfect the entire trip, had a few rain showers. Nice and quiet.