I bet half of you didn't even lift today

[SF1900]

May 11th. was my two year Cancer free and two year cigarette free anniverary.

Wish I never started those filthy bastards in the first place.

Wes, if you die, can I get any weightlifting equipment you have?

[SF1900]

The other day:

Wide grip chins: 8 sets
Machine lat pullovers: 4 sets
Plate loaded machine rows: 4 sets
Narrow grip pulldowns: 3-4 sets
Landmine rows: 4 sets
Hyper extensions: 4

Sled push: 8 rounds

[robcguns]

May 11th. was my two year Cancer free and two year cigarette free anniverary.

Wish I never started those filthy bastards in the first place.

Congrats Wes, glad to hear it.

[wes]

Wes, if you die, can I get any weightlifting equipment you have?

You`re the first person on my list bro. 

[wes]

Congrats Wes, glad to hear it.

Thanks Rob,you`re the man.

[Walter Sobchak]

May 11th. was my two year Cancer free and two year cigarette free anniverary.

Wish I never started those filthy bastards in the first place.

And one day cock free…

Keep working on it Wes. You can shake that nasty habit.

😂

[wes]

And one day cock free…

Keep working on it Wes. You can shake that nasty habit.

😂

You fucker.  LOL 

[chaos]

And one day cock free…

Keep working on it Wes. You can shake that nasty habit.

😂

Day isn't over yet.

[wes]

Day isn't over yet.

YOU TWO FUCKERS ARE ON THE NEW "STAB LIST". 

[robcguns]

YOU TWO FUCKERS ARE ON THE NEW "STAB LIST". 

Glad I was taken off that list a while back.

[Walter Sobchak]

Day isn't over yet.

Wasn’t sure what time zone the old fucker lives in….

[King Shizzo]

Wasn’t sure what time zone the old fucker lives in….

The Crustacious Period.

[Taffin]

Wasn’t sure what time zone the old fucker lives in….

The Crustacious Period.

[deadz]

Stationary bike 5 minutes

Leg press
Hack squat
Leg ext

Unilateral leg curls
Seating leg curls

Ad and abducter

Calves

20 minutes on the treadmill

[robcguns]

Shoulders
4 sets laterals
4 sets real delt
4 sets front raises

Abs
5 sets leg raises

Calves
5 sets rotary calve press

Forearms
4 sets wrist curls
4 sets reverse wrist curls

5 mile walk.

[Krankenstein]

And one day cock free…

Keep working on it Wes. You can shake that nasty habit.

😂

Seriously?  You need to temper your expectations with someone who's been doing that since he saw his first T-rex being born.

[Krankenstein]

(try this first one Soul Crusher....tell me how your legs feel)
a)
Every 90 sec x 5 rds
18 cal assault bike

b)
5 rds
5 tempo Z-press (3 sec at top, 3 sec eccentric, explode up)
:30 max strict press @95
- Rest 2min  btw rds

c)
5 rds
5 tempo strict pull ups (similar to b)
:30 max kipping pull ups (yeah, I'm that douche)

d)
5 rounds
25 GHD sit ups
5 sand bag over the shoulder @150#

Rehab (done on both legs)
75 sit to stand single leg @ 18# box (done as 30-15-15-15; rest :30 between each set)
75 tempo (4440 tempo) single leg extension (done as 30-15-15-15; rest :30 between each set)
8 x 5 single leg RDL with KB

[Taffin]

(try this first one Soul Crusher....tell me how your legs feel)
a)
Every 90 sec x 5 rds
18 cal assault bike

b)
5 rds
5 tempo Z-press (3 sec at top, 3 sec eccentric, explode up)
:30 max strict press @95
- Rest 2min  btw rds

c)
5 rds
5 tempo strict pull ups (similar to b)
:30 max kipping pull ups (yeah, I'm that douche)

d)
5 rounds
25 GHD sit ups
5 sand bag over the shoulder @150#

Rehab (done on both legs)
75 sit to stand single leg @ 18# box (done as 30-15-15-15; rest :30 between each set)
75 tempo (4440 tempo) single leg extension (done as 30-15-15-15; rest :30 between each set)
8 x 5 single leg RDL with KB

 

[chaos]

5 tempo strict pull ups (similar to b)
:30 max kipping pull ups (yeah, I'm that douche)

OK, serious question. At your level of experience why do you do kipping pullups? Obviously you can do strict ones, why not just do more instead of flailing around?

[Palumboism]

Smith machine squats narrow stance: 3 sets
Smith machine squats wide stance: 2 sets
Stiff legged dead lifts: 3 sets
rack pulls: 2 sets
shrugs: 2 sets
Incline bench 2 sets
shoulder press: 2 sets
seated row: 2 sets
wide grip cable row: 2 sets
Lat pull down: 2 sets
seated dips: 2 sets
barbell curls: 2 sets
cable triceps extension: 2 sets


I repeat this workout twice a week and try to do a drop set on every set.  A few of these exercises are super sets with each other. There's a warm up set for each which I'm not counting and all sets are in the 8 to 12 rep range.

[Krankenstein]

OK, serious question. At your level of experience why do you do kipping pullups? Obviously you can do strict ones, why not just do more instead of flailing around?

Couple of reasons..

1) It wasn't the stimulus for the workout to do all strict.  Similar to the shoulder part, do something strict, then rep out on a lighter/easier movement.

2) The 'flailing' around (I get it, looks retarded) does have its purpose.  No one here would do them, but the lat pump you get is actually quite intense.  I will contend that they do more for you than the 1/3 to 1/2 rep I see being done in commerical gyms.  Add to that the people who try and do full ones and end up rounding their shoulders to the point they are doing a crunch

3) I still plan on competing in some CF comps so I need to continue to train them.  Exhaust the lats with strict+tempo then go into kipping.

[wes]

I`m taking my toys and leaving this fucking sandbox. 

[Coach is Back!]

No weight training today. 4 hours of simunitions under stress from 11-3

[wes]

Chet + Abs:

DB Inclines -5 sets
DB Flyes- 5 sets
Elevated pushups - 5 Sets
Crunches 6 sets
Lying Leg Raise - 5 sets

TRAIN HARD

[The Scott]

No weight training today. 4 hours of simunitions under stress from 11-3

That stuff can really sting!