I bet half of you didn't even lift today

[wes]

 

[Soul Crusher]

Destruction today.   

45 min Leg Press drop sets and superset with bench press and overhead military press. 

1 hour of destruction on the air bike, heavy sled, heavy med balls, etc. 

[IroNat]

Y

Destruction today.   

45 min Leg Press drop sets and superset with bench press and overhead military press. 

1 hour of destruction on the air bike, heavy sled, heavy med balls, etc. 

Your new nickname is "Cortisol Man".

[Gym-Rat]

Destruction today.   

45 min Leg Press drop sets and superset with bench press and overhead military press. 

1 hour of destruction on the air bike, heavy sled, heavy med balls, etc.

beast! 

[Soul Crusher]

beast! 

Its mental therapy overall.   

[Gym-Rat]

minimal volume back day:
saving lower-back to try to focus on squat improvement (since I SQ on SAT, DL today was minimal).

deadlift

135 warmups - 3 sets of 10

225 - 5 reps
225 - 5 reps
315 - 3 reps
405 - 3 reps

hammer-strength high lat-pull

4 sets - 3 plates a side

seated cable-row (very long-bar) wide grip

4 sets (not sure of weight, just stuck the pin in, plates not marked).

shrugs

4 sets - 315

Treadmill (slow jog 4.0) - 20 mins

[Soul Crusher]

minimal volume back day:
saving lower-back to try to focus on squat improvement (since I SQ on SAT, DL today was minimal).

deadlift

135 warmups - 3 sets of 10

225 - 5 reps
225 - 5 reps
315 - 3 reps
405 - 3 reps

hammer-strength high lat-pull

4 sets - 3 plates a side

seated cable-row (very long-bar) wide grip

4 sets (not sure of weight, just stuck the pin in, plates not marked).

shrugs

4 sets - 315

Treadmill (slow jog 4.0) - 20 mins

nice! 

[robcguns]

Two fisted attack?

There was room for a third.

[wes]

Its mental therapy overall.   

Back in the day, the gym I trained at sold T-shirt with a freaky bodybuilder drawing on it and underneath the drawing it said:

"Positive Mental Sickness"

I may still have it packed away somewhere.

[wes]

Quads,Hamstrings,Calves:

Front Squats - 4 X  12 - 15
DB Lunges -4 X 12 - 20
Step-Ups - 2 X 12
DB Romanian Deadlifts - 4 X  12 - 15
Standing Calf Raise - 6 X failure plus stretches

I`m hobbling around like an old man................eeerr r wait.   

[deadz]

Chest + bi's

Flat BB press
Hammer Incline
Seated machine press
Cable Flys

Cable curl
Unilateral cable curl
rope curl
preacher curl

ALL SETS 12 REPS
20 minutes on the treadmill 3.5---2.8.

[ThisisOverload]

Managed to train Shoulders/Triceps yesterday.

My lower back is all messed up. Shoveling fucking snow.

Seated Hammer overhead press - 4 sets of 10-12 reps
Seated DB side and front raises - 4 sets of 12-15 reps
Cable pressdowns with a v-bar attachment - 4 sets of 12-15 reps - quick pumping reps of peace

No shrugs or upright rows because my back is fucked. Seems to be muscular, which is good. Stretching seems to help.

First workout in 10 days.

Going on a short hike tomorrow, maybe that will help a bit.

Weather improving here, snow is probably gone for the season.

[chaos]

Didn't lift all week and I still haven't seen bhank squat 405.

[Gym-Rat]

Chest + bi's

Flat BB press
Hammer Incline
Seated machine press
Cable Flys

Cable curl
Unilateral cable curl
rope curl
preacher curl

ALL SETS 12 REPS
20 minutes on the treadmill 3.5---2.8.

nice one!

[bhank]

Didn't lift all week and I still haven't seen bhank squat 405.

Not squatting until Monday have my son this weekend also the thing is legs are growing squatting less weight with better form so why bother putting that much stress in the knee. Like everything else grow with as little as you need to grow

[chaos]

Not squatting until Monday have my son this weekend also the thing is legs are growing squatting less weight with better form so why bother putting that much stress in the knee. Like everything else grow with as little as you need to grow

Because you ran your mouth saying you could do it months ago and when called out about it you've done nothing but lie about your ability to do it. Stop lying.

[wes]

Because you ran your mouth saying you could do it months ago and when called out about it you've done nothing but lie about your ability to do it. Stop lying.

 

[Gym-Rat]

SAT

Squat (buffalo bar weighs 55 lbs)

Warmups - 145 - 3 sets

235 x 10
325 - 5
375 x 3
415 x 2

Bench

Warmups - 135 - 3 sets

225 x 5
275 x 5
295 x 3
315 x 2 (Allison spotted me with her milkers hanging over my face)

Chest supported Row

4 plates - 4 sets of 8

Smith BNP's

4 sets of 205 x 8

[chaos]

SAT

Squat (buffalo bar weighs 55 lbs)

Warmups - 145 - 3 sets

235 x 10
325 - 5
375 x 3
415 x 2

Bench

Warmups - 135 - 3 sets

225 x 5
275 x 5
295 x 3
315 x 2 (Allison spotted me with her milkers hanging over my face)

Chest supported Row

4 plates - 4 sets of 8

Smith BNP's

4 sets of 205 x 8

Looks similar to what I do if I miss a day and have to combine two. Nice work.

[The Scott]

Have not touched a weight in just over two weeks due to doctor's orders.  Went in yesterday morning and got the okay to once again, proceed with tiny weights and extreme caution.  Bhanky is waaaaaay bigger than me.  Sorry for the faint praise damnation, bhankster.

[wes]

Biceps,Triceps,Forearms:

{Super-Set#1:
Barbell Curls -5 X 15,12,10,8,12
Lying Dumbell Extensions - 5 X 20,15,12,10,25

{Super-Set#2:
Seated Alternate DB Curls - 4 X 10-12
Seated BB Triceps Extensions - 4 X10-12

Seated Dumbell Extensions - 2 X failure alternating arms for both sets non-stop

Wrist Curl - 5 X  failure -constant weight thirty seconds rest between sets...can`t even tie my sneakers right now 

[Cook]

SAT

Squat (buffalo bar weighs 55 lbs)

Warmups - 145 - 3 sets

235 x 10
325 - 5
375 x 3
415 x 2

Bench

Warmups - 135 - 3 sets

225 x 5
275 x 5
295 x 3
315 x 2 (Allison spotted me with her milkers hanging over my face)

Chest supported Row

4 plates - 4 sets of 8

Smith BNP's

4 sets of 205 x 8

awesome job! I had my hip replaced and don’t know if I will ever be able to do barbell squats again. I miss that feeling but what the Hell we do what we can.oh let’s hear it for Allison.

[Cook]

Have not touched a weight in just over two weeks due to doctor's orders.  Went in yesterday morning and got the okay to once again, proceed with tiny weights and extreme caution.  Bhanky is waaaaaay bigger than me.  Sorry for the faint praise damnation, bhankster.

that’s great you can train again Scott.Good luck

[wes]

that’s great you can train again Scott.Good luck

X 2  Great news my brother‼

[wes]

SAT

Squat (buffalo bar weighs 55 lbs)

Warmups - 145 - 3 sets

235 x 10
325 - 5
375 x 3
415 x 2

Bench

Warmups - 135 - 3 sets

225 x 5
275 x 5
295 x 3
315 x 2 (Allison spotted me with her milkers hanging over my face)

Chest supported Row

4 plates - 4 sets of 8

Smith BNP's

4 sets of 205 x 8

Good workout ...great poundages on the big lifts ............props.