I bet half of you didn't even lift today

[Cook]

Yesterday was delt and arm day. No warm ups listed.
Standing dumbbell press 2 x 10
Dumbbell delt laterals 2 x 12
Seated rear delt dumbbell laterals 2 x 11
face pulls 2 x 12
barbell shrugs 2 x 10

skull crushers with easy bar 3 x 12 (These always killed my elbow but I tweaked the way I do them and no problem so far. I lightened the weight and increased the reps. Instead of coming down to my face area I'm letting the bar drift behind my head. It made a ton of difference in the torque on the elbow.
Push down pulley triceps 2 x 10
dips 2 x 10 ( I went deep with no weight and immediately after push downs.)

Alternate dumbbell curls 2 x 8
Drag barbell curls 2 x 12
Concentration curls seated 2 x 12

wrist curls 2 x 25
wrist extensions 2 x 15

Weighted crunches 1 x 60 (waiting for a curved back pad to get a larger range of motion. Should come soon. I will see if it works as I anticipate.)
Pulley crunches 1 x 60


Today I did 8 x quarter mile intervals (440 yards or one lap).  Fastest was 7.8MPH or 7:42 per mile pace.  Three lifting days this week  and three cardio sessions.

I have used a 2x4 board with a towel over it under my lower back for some time now.It really gives you a better range of motion on crunches.You will feel a big difference when you get your pad.

[chaos]

skull crushers with easy bar 3 x 12 (These always killed my elbow but I tweaked the way I do them and no problem so far. I lightened the weight and increased the reps. Instead of coming down to my face area I'm letting the bar drift behind my head. It made a ton of difference in the torque on the elbow.

Funny enough, I always did skull crushers drifting over the top of my head and had pain, started going to the bridge of my nose and the pain went away.

[SOMEPARTS]

Funny enough, I always did skull crushers drifting over the top of my head and had pain, started going to the bridge of my nose and the pain went away.

I'm dying laughing. The conehead makes sense now.

[chaos]

I'm dying laughing. The conehead makes sense now.

I'm writing your obit for you.

[Primemuscle]

I was gonna go to the gym then received some bad news, I was not able to sleep well and didn't train. Please pray for me.

What a shame. Bad news around the holidays is the worst. Take care.

[Notomorrow]

     Covid has brought an influx of these douchebags to every public park, especially at beautiful areas of the beach here in the Los Angeles area. Then Tai Chi fuckers take up their space as well. The homeless take up the rest.  These are all people that have NO permit to conduct their business in public parks without paying any sort of permit fee but get to use covid as an excuse to not have to either lease gym space or a fucking permit which you can't afford to take over a PUBLIC beachfront park.  You know what it costs in permits for a film crew to shut down Los Angeles Beach or Santa Monica to film? But these fucking yoga pant  trainers take over every fucking park with their bullshit.
      And all the sheep just get out of the way as they present themselves as an authority. "Oh we have a bullshit aerobic boxing class coming up where chicks in yoga pants hit pink pads".....and people walk away  like pussies when there should be kids flying kites and a real public park as we have PAID for it with tax dollars.
     In Santa Monica they have classes of 40 to 50 people or MORE. Often hourly.  Taking up every inch of park as well as other public parks. We already have fucking homeless tent encampments taking up the rest of the beach area.
      I am so sick of these douchebag "personal trainer" fuckers making money with beachfront fucking property or beautiful public outdoor parks to run a fucking BUSINESS that they are not paying any operating expenses for with covid as an excuse. There's a fuckin chin up bar and dip bar over there. All you need. Go run on the beach for aerobics. We shouldn't pay for your business expenses like beachfront gym property area in the form of a public park with your rubber band bullshit.

[Humble Narcissist]

So many sheep.

[Soul Crusher]

There is that but also the mask mandate line we have in liberal hell NYS.   No one wants to wear a face rubber working out

     Covid has brought an influx of these douchebags to every public park, especially at beautiful areas of the beach here in the Los Angeles area. Then Tai Chi fuckers take up their space as well. The homeless take up the rest.  These are all people that have NO permit to conduct their business in public parks without paying any sort of permit fee but get to use covid as an excuse to not have to either lease gym space or a fucking permit which you can't afford to take over a PUBLIC beachfront park.  You know what it costs in permits for a film crew to shut down Los Angeles Beach or Santa Monica to film? But these fucking yoga pant  trainers take over every fucking park with their bullshit.
      And all the sheep just get out of the way as they present themselves as an authority. "Oh we have a bullshit aerobic boxing class coming up where chicks in yoga pants hit pink pads".....and people walk away  like pussies when there should be kids flying kites and a real public park as we have PAID for it with tax dollars.
     In Santa Monica they have classes of 40 to 50 people or MORE. Often hourly.  Taking up every inch of park as well as other public parks. We already have fucking homeless tent encampments taking up the rest of the beach area.
      I am so sick of these douchebag "personal trainer" fuckers making money with beachfront fucking property or beautiful public outdoor parks to run a fucking BUSINESS that they are not paying any operating expenses for with covid as an excuse. There's a fuckin chin up bar and dip bar over there. All you need. Go run on the beach for aerobics. We shouldn't pay for your business expenses like beachfront gym property area in the form of a public park with your rubber band bullshit.

[joswift]

havent touched a weight for two months

Feel great dont look more than 3 workouts away from how I looked when I stopped

[Humble Narcissist]

havent touched a weight for two months

Feel great dont look more than 3 workouts away from how I looked when I stopped

Doing any bodyweight exercises?

[bhank]

havent touched a weight for two months

Feel great dont look more than 3 workouts away from how I looked when I stopped

Clearly you weren't working that hard to begin with then

[Grape Ape]

Fri:
Airdyne warmup
Band pull complex

Close grip bench 8/8/5/5/2/1

Floor DB press 5 x 5
T Bar Row  5 x 10

Conditioning:
100 rep KB cycle.  Do 100 reps under 3 min, rest one min repeat.  Wanted 1000 reps, but form starting breaking a bit between reps 700-800, so cut it there.

Cycle:
A1: Snatch (Left) – 10 Reps
A2: 2-Hand Swing – 10 Reps
A3: Snatch (Right) – 10 Reps
A4: 2-Hand Swing – 10 Reps
A5: Around the Body – 10 Reps
A6: 2-Hand Press – 10 Reps
A7: Around the Body – 10 Reps
A8: 2-Hand Press – 10 Reps
A9: Renegade Lunge – 10 Reps
A10: 2-Hand Swing – 10 Reps

Sat:
5.2 mile ruck at 34lbs, rain.  Did fast pace - 11:51 avg mile.

[robcguns]

Arms today my favorite day

1 superset of each. So 10 rounds.

Seated dB curl ss reverse grip pushdown
Seated hammer curl ss overhead band extension
Ez bar curl ss ez bar skull
Ez bar reverse curl ss NGB
Seated W curls ss overhead dB extension
Seated dB 21s ss bench dips
Seated reverse dB curls ss band kickbacks
Alternate dB curls ss rope push down
Ez bar 21s ss NG push ups.
Standing hammers ss dB skulls


Crazy pump now for a 5 mile walk.

[bhank]

Fri:
Airdyne warmup
Band pull complex

Close grip bench 8/8/5/5/2/1

Floor DB press 5 x 5
T Bar Row  5 x 10

Conditioning:
100 rep KB cycle.  Do 100 reps under 3 min, rest one min repeat.  Wanted 1000 reps, but form starting breaking a bit between reps 700-800, so cut it there.

Cycle:
A1: Snatch (Left) – 10 Reps
A2: 2-Hand Swing – 10 Reps
A3: Snatch (Right) – 10 Reps
A4: 2-Hand Swing – 10 Reps
A5: Around the Body – 10 Reps
A6: 2-Hand Press – 10 Reps
A7: Around the Body – 10 Reps
A8: 2-Hand Press – 10 Reps
A9: Renegade Lunge – 10 Reps
A10: 2-Hand Swing – 10 Reps

Sat:
5.2 mile ruck at 34lbs, rain.  Did fast pace - 11:51 avg mile.

Is this some kind of code? Does anyone else have any idea what Grape is talking about? Is #5 and 7# a reach around after finishing with the snatch? WTF is a hand swing?

[bhank]

Arms today my favorite day

1 superset of each. So 10 rounds.

Seated dB curl ss reverse grip pushdown
Seated hammer curl ss overhead band extension
Ez bar curl ss ez bar skull
Ez bar reverse curl ss NGB
Seated W curls ss overhead dB extension
Seated dB 21s ss bench dips
Seated reverse dB curls ss band kickbacks
Alternate dB curls ss rope push down
Ez bar 21s ss NG push ups.
Standing hammers ss dB skulls


Crazy pump now for a 5 mile walk.

What is your rep range on these?

[Walter Sobchak]

Clearly you weren't working that hard to begin with then

He has forgotten more about bodybuilding than you will ever know.

[Grape Ape]

He has forgotten more about bodybuilding than you will ever know.

Dude probably has one of the top two physiques on the board.

Plus he trains super safe.

Not my style but totally respectable.

[Coach is Back!]

Is this some kind of code? Does anyone else have any idea what Grape is talking about? Is #5 and 7# a reach around after finishing with the snatch? WTF is a hand swing?

Yes. I do

[Grape Ape]

Yes. I do

Thank you.

I'm trying to find more conditioning type stuff that incorporates weights, but those on the lighter side.

I still will go heavy on the main lifts, but just need to ease up on the joints a bit.

5 mile speed ruck on asphalt didn't help.

[Coach is Back!]

Thank you.

I'm trying to find more conditioning type stuff that incorporates weights, but those on the lighter side.

I still will go heavy on the main lifts, but just need to ease up on the joints a bit.

5 mile speed ruck on asphalt didn't help.

I still train isolation for the most but get in 2-3 days of metcon. The UFC where I train is an amazing facility

[Grape Ape]

I still train isolation for the most but get in 2-3 days of metcon. The UFC where I train is an amazing facility

I love my home space, but will admit I'd like to mix it up in a facility like that on occasion.

[chaos]

Is this some kind of code? Does anyone else have any idea what Grape is talking about? Is #5 and 7# a reach around after finishing with the snatch? WTF is a hand swing?

Are you stupid?

[bhank]

Are you stupid?

ffs I didn't realize we were using kettleballs now what is this the 1880s?

[JackTheRipper]

havent touched a weight for two months

Feel great dont look more than 3 workouts away from how I looked when I stopped

Wow...just Wow. My Hero.

[joswift]

Wow...just Wow. My Hero.

Cheers, if you ever need any tips on how not to train just drop me a PM