I bet half of you didn't even lift today

[wes]

August 19 2022

Today`s a well deserved rest day......the next three days are my lighter/less volume days so I`m looking forward to them as this training with Covid bullshit is for the fucking birds.....but nothing`s gonna` stop me.

TRAIN HARD

[Never1AShow]

Will Hanky party bigtime this weekend after his first full week of work?

[joswift]

Will Hanky party bigtime this weekend after his first full week of workcommunity service?

[Primemuscle]

How could you stop Anadrol if you were taking it for your medical condition?

Interesting question. I am sure he will come up with some excuse. Wasn't the medical condition anemia?

Note: Thanks Hulkotron, if two of us remember this, it must be correct.

[webstar]

How could you stop Anadrol if you were taking it for your medical condition?

The month cycle is coming to an end.

Hanky will have a new ailment and new drug.

Guessing Tren for his cows.

We were all miss informed.

After 4 weeks 50 MG of anadrol anemia cures itself.

[GymnJuice]

The anadrol was for his anemia if I recall correctly, must be in remission.

 

He forced his anemia into remission by using his nutrition cocoon.

[chaos]

How could you stop Anadrol if you were taking it for your medical condition?

He's a liar.

[Never1AShow]

He's a liar.

Give him a break, I'm sure tonight he's disassociating.

[ChristopherA]

Hate to disappoint but 2 days of office work hasn’t stolen all my gains yet. Had Waffle House 2 egg breakfast with bacon hash browns and toast then 2 chick fila sandwiches for lunch. Having dinner now wanted the pasta added the pizza deserved some soda will train legs later tonight but will be ham and quad isolation day squats next time forgot my sleeves anyway.

Again I believe my training and diet to be effective. Old injuries are getting stronger size is slowly coming no scale here but feeling like improvements are being made. Of course you can follow Wes eat starvation rations do 10 sets of calf raises and neck rolls and flutter kicks while screaming Train hard if you think that is more effective. Or you can be an idiot screaming about weight with shit form while telling the guy twice your size he is doing it all wrong.

You really haven't progressed at all since you joined the board.

[Coach is Back!]

Trained arms and abs today

[wes]

August 20 2022

Quads,Hamstrings,Calves:
Goblet Squats -  5 sets  15 reps
Dumbell RDL - 5 sets  15 reps
Calf Raises - 6 sets  failure + half reps to failure at the end of each set + stretches and static holds

Second leg workout of the week,hence the reduced volume.....great pump !!

TRAIN HARD

[SF1900]

Back:

High plate loaded rows: 5 sets
Lat pulldowns: 4 sets
Incline dumbbell rows: 4 sets
Machine rows: 4 sets
Stiff arm lat pulldowns: 4 sets
Low pulley rows: 3 sets

Barbell shrugs: 8 sets

[Gym-Rat]

Back:

High plate loaded rows: 5 sets
Lat pulldowns: 4 sets
Incline dumbbell rows: 4 sets
Machine rows: 4 sets
Stiff arm lat pulldowns: 4 sets
Low pulley rows: 3 sets

Barbell shrugs: 8 sets

Nice  ^^^

[Gym-Rat]

I did the same "odd" Superset workout I did last week.

-Superset
{Squats - 5 sets
{Bench - 5 sets

Once I get to 315, I just do singles (for now). Same w/ Deadlifts.
At this point, it seems to be doing wonders for saving my back.

After warmups:
SQ: 315 - x1
Bench - 225 x3

SQ: 405 - x1
Bench - 245 x3

SQ: 425 - x1
Bench - 265 x1

SQ: 445 - x1
Bench - 265 x1

SQ: 445 - x1
Bench - 275 x1 

(Shoulder feeling better each day (slowly). I hurt it doing 325 x 2. Will stick to singles here also as I get close to 265+).

Leg Press - 5 sets
Leg Curls - 5 sets
Leg Ext - 5 sets
Standing Calves - 5 sets

Smith-Shrugs - 5 sets (I did these leaning FWD a bit, pulling up and back (not into ears). Mike Van Wyck has some good ways of doing basic exercises sometimes.

1 hour walk outside, (extremely hot out) very brutal, very true...

[SF1900]

Nice  ^^^

Thanks! I’m a high volume type of person.

[Primemuscle]

Trained arms and abs today

Prove it.

[chaos]

I did the same "odd" Superset workout I did last week.

-Superset
{Squats - 5 sets
{Bench - 5 sets

Once I get to 315, I just do singles (for now). Same w/ Deadlifts.
At this point, it seems to be doing wonders for saving my back.

After warmups:
SQ: 315 - x1
Bench - 225 x3

SQ: 405 - x1
Bench - 245 x3

SQ: 425 - x1
Bench - 265 x1

SQ: 445 - x1
Bench - 265 x1

SQ: 445 - x1
Bench - 275 x1 

(Shoulder feeling better each day (slowly). I hurt it doing 325 x 2. Will stick to singles here also as I get close to 265+).

Leg Press - 5 sets
Leg Curls - 5 sets
Leg Ext - 5 sets
Standing Calves - 5 sets

Smith-Shrugs - 5 sets (I did these leaning FWD a bit, pulling up and back (not into ears). Mike Van Wyck has some good ways of doing basic exercises sometimes.

1 hour walk outside, (extremely hot out) very brutal, very true...

We have a smith machine that is angled, I use that from time to time for shrugs with the angle coming back towards my body. Hits the traps perfectly.

[Gym-Rat]

We have a smith machine that is angled, I use that from time to time for shrugs with the angle coming back towards my body. Hits the traps perfectly.

Drives me nuts seeing most people in the gym, holding a barbell, and doing fast circular motions for "shrugs".
And they have zero Traps. Its scary how the average person in a gym today really doesnt have a clue. (1/4 reps, wrong exercises and so on)...
And there is more info and free instruction online as there's ever been historically.

[wes]

Drives me nuts seeing most people in the gym, holding a barbell, and doing fast circular motions for "shrugs".
And they have zero Traps. Its scary how the average person in a gym today really doesnt have a clue. (1/4 reps, wrong exercises and so on)...
And there is more info and free instruction online as there's ever been historically.

Todays gyms are populated by a bunch of fucking clowns for the most part.

[robcguns]

Drives me nuts seeing most people in the gym, holding a barbell, and doing fast circular motions for "shrugs".
And they have zero Traps. Its scary how the average person in a gym today really doesnt have a clue. (1/4 reps, wrong exercises and so on)...
And there is more info and free instruction online as there's ever been historically.

Haha yeah that circular motion,fast reps is funny shit. Not sure how they think that’s working the muscle.1/4 rep benches are hysterical.

[Primemuscle]

Todays gyms are populated by a bunch of fucking clowns for the most part.

Currently not my gym because I have not gone to the gym for several months. Nothing wrong with being a clown. LOL!

[wes]

Currently not my gym because I have not gone to the gym for several months. Nothing wrong with being a clown. LOL!

If the big floppy red shoe fits.........wear it !!   LOL   

[chaos]

Drives me nuts seeing most people in the gym, holding a barbell, and doing fast circular motions for "shrugs".
And they have zero Traps. Its scary how the average person in a gym today really doesnt have a clue. (1/4 reps, wrong exercises and so on)...
And there is more info and free instruction online as there's ever been historically.

People are inherently lazy and always looking for the quickest and easiest way. My favorite is the guys that do the DB or plates side bends.

[wes]

People are inherently lazy and always looking for the quickest and easiest way. My favorite is the guys that do the DB or plates side bends.

That`ll reduce the obliques!!   

[bhank]

Will Hanky party bigtime this weekend after his first full week of work?

Partied hard all day