Serious Training Thread

[wes]

Attaboy, Wes.

Thanks brother! 

[JustPlaneJane]

Not official then.

 

.

[keanu]

Absolutely destroyed it today.  Feeling amazing lately.  Lean, jacked, mobile, agile, and steam rolling.

  I tried your workouts for 3 weeks with modified volume. Feel good for sure, conditioning has improved 100 percent and strength has remained stable. Mental processing has improved too. Weight is starting to drop. Do I need to really load the calories to maintain weight? Is it even worth it? At this age I could care less if I lose an inch off my arms to get conditioned.

[wes]

Feb. 05, 2023

Biceps,Triceps,Forearms,Abs:

Super-Set # 1:
{EZ-Bar Curls - 5 sets
{Seated BB Triceps Extensions - 5 sets

Super-Set # 2:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets

Crunches - 3 sets

[Soul Crusher]

  I tried your workouts for 3 weeks with modified volume. Feel good for sure, conditioning has improved 100 percent and strength has remained stable. Mental processing has improved too. Weight is starting to drop. Do I need to really load the calories to maintain weight? Is it even worth it? At this age I could care less if I lose an inch off my arms to get conditioned.

That’s awesome bro ! 

Depends on your goals.   Gain weight ?  Lose weight ? 

[Grape Ape]

Since I'm taking two weeks off a program and freestyling it, I guess today was "legs".....first workout in a while with no conditioning circuit.  Felt weird.

Airdyne/Sled 5 min / banded gm / scap pull up

Seated box jump 2 x 5

Front squat: 12/10/8/4/2

RDL: 12/8/5/5/5

2 superset:  Walking lunges x reverse hyper....

workout was gay, so made it gayer with 4 sets fat grip EZ curs 8-10

[Gym Rat]

Since I'm taking two weeks off a program and freestyling it, I guess today was "legs".....first workout in a while with no conditioning circuit.  Felt weird.

Airdyne/Sled 5 min / banded gm / scap pull up

Seated box jump 2 x 5

Front squat: 12/10/8/4/2

RDL: 12/8/5/5/5

2 superset:  Walking lunges x reverse hyper....

workout was gay, so made it gayer with 4 sets fat grip EZ curs 8-10

LOL

Good to 'free-style' on occasion. Just getting in there and doing what you feel like doing.
Good one..

[Gym Rat]

Legs / Misc

Squats - 6 sets
135 x 10
225 x 10
315 x 5
405 x 3
405 x 3
405 x 3

Leg-Press - 4 sets
Leg-Curl - 4 sets
Leg-Ext - 4 sets
Calf-Raise - 4 sets

Misc
Wrist-curl - 4 sets
Shoulder-Press - 4 sets

[Soul Crusher]

Killed it today.   Training partner girlfriend thanked me for how much more jacked he looks lately. 

[wes]

Legs / Misc

Squats - 6 sets
135 x 10
225 x 10
315 x 5
405 x 3
405 x 3
405 x 3

Leg-Press - 4 sets
Leg-Curl - 4 sets
Leg-Ext - 4 sets
Calf-Raise - 4 sets

Misc
Wrist-curl - 4 sets
Shoulder-Press - 4 sets

Great squatting GR !!

[IroNat]

Weighted dips - 6,6,6,6,6,10(amrap)
Bent leg deadlift - 6x6
Behind neck press - 6,6,6,6,6,6(amrap)
Behind the back barbell shrugs - 6x8
Straight arm lat pulldowns - 6x6
1 leg calf raises - 3 sets
Ab work

[wes]

Weighted dips - 6,6,6,6,6,10(amrap)
Bent leg deadlift - 6x6
Behind neck press - 6,6,6,6,6,6(amrap)
Behind the back barbell shrugs - 6x8
Straight arm lat pulldowns - 6x6
1 leg calf raises - 3 sets
Ab work

Good stuff my friend!!

[IroNat]

Good stuff my friend!!

[Soul Crusher]

Chest/Legs

15 min warm up

45 min -

5 sets  -  Build up to 6 plates each side on Hack Squat (10 reps)   - Superset each w 80's on each incline press.
Final set drop-set - 60 reps -  10x each plate drop 

5 sets - Build up to 8 plates each side on Leg Press (10 reps)   - Superset each w 80's on each flat press.
Final set drop-set - 80 reps -  10x each plate drop

60 min circuits

Heavy Backward sled walk across gym (25 yards)
Heavy Forward sled push across gym  (25 yards)
Medium Sled upper Body push across gym (25 yards)
Medium Sled Upper Body push across gym (25 yards)
Walk 30 sec air runner
20 Elevated push ups
Walk 30 sec air runner
20 Walking Lunges
Walk 30 sec air runner
20 sit ups   

Keep repeating with as little rest possible. 

30 min

Walk on air runner and mix in calf raises, triceps of choice, etc. 


 

[wes]

Feb. 06, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets

Also did a lot of stretching to the best of my stiff inflexible ability !!

[Gym Rat]

Weighted dips - 6,6,6,6,6,10(amrap)
Bent leg deadlift - 6x6
Behind neck press - 6,6,6,6,6,6(amrap)
Behind the back barbell shrugs - 6x8
Straight arm lat pulldowns - 6x6
1 leg calf raises - 3 sets
Ab work

Nice strength session. Can't wait to get back to weighted dips. Those, and Bench, are the ones I'm limited w/ at the moment. (Shoulder).
I'm finally able to do them on that assisted machine, which means I'm healing a bit. (But still a far cry from hanging the 50 lb. K-Bell).

Nice work IroNat 

[Gym Rat]

Feb. 06, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets

Also did a lot of stretching to the best of my stiff inflexible ability !!

Nice. All signs the ribs must be feeling better, core involvement...

[robcguns]

8 sets chins
Superset
8 sets db overheads to elbows out pressdowns

5 sets ez bar curls
Superset
5 sets NGB
Superset
5 sets wrist curls

15 sets laterals
Superset
10 sets rotary calf and 5 sets leg raises.

[Soul Crusher]

Superset and dropsets are life.

8 sets chins
Superset
8 sets db overheads to elbows out pressdowns

5 sets ez bar curls
Superset
5 sets NGB
Superset
5 sets wrist curls

15 sets laterals
Superset
10 sets rotary calf and 5 sets leg raises.

[robcguns]

Superset and dropsets are life.

Yeah I can’t remember not supersetting my workouts. Just makes sense to get more done and get a crazy pump.

[Fallsview]

So bicep curls for the biceps?

Wow this is a serious thread.

[Soul Crusher]

15 min warm up

45 min Back - 15 sets all w supersets

30 min circuit - no rest

30 sec air bike
10 x 135 barbell row
30 sec air bike
20 x prone row w 55's
30 sec air bike
5 burpee pull ups
30 sec air bike
20 sit ups


90 min BJJ class

[keanu]

That’s awesome bro ! 

Depends on your goals.   Gain weight ?  Lose weight ?

  I've been at it for 35 years. My goal was always to be one of the few strongest guys in the gym. Turning 50 this year, my goal is just to be healthy. I'll still do one heavy full body workout a week. Cardio has been added along with conditioning. At 5 ft 11.5 , I want to bring my weight down to under 200. I'm just tired of gorging myself full of food. Definately love off days where I eat like a normal person. Energy , health and mental clarity is what I want.

[Soul Crusher]

  I've been at it for 35 years. My goal was always to be one of the few strongest guys in the gym. Turning 50 this year, my goal is just to be healthy. I'll still do one heavy full body workout a week. Cardio has been added along with conditioning. At 5 ft 11.5 , I want to bring my weight down to under 200. I'm just tired of gorging myself full of food. Definately love off days where I eat like a normal person. Energy , health and mental clarity is what I want.

Monitor the scale religiously.  I also taper intake over the course of the day. 

[Krankenstein]

Feb. 06, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets

Also did a lot of stretching to the best of my stiff inflexible ability !!

Did you do the mobility before training?