I bet half of you didn't even lift today

[wes]

Hi Wes 🙋‍♀️

I trained my back this morning and I’m getting pretty good at doing wide grip chins with my wrist straps. I am taking tomorrow off as an active rest day and then I’m going to squat again on Thursday.

I have been looking at the workouts that other people are doing and I have been getting some good ideas on things to try. Definitely using dumbbells on the flat bench seems to have helped my stability when I’m bench pressing. Every time I bench press I think of TommyWishBone and I repeat “551” as I unrack the weight and start my sets.

I also received personal training advice from Chaos and as you fellas all know….that’s better than Haagen Daz ice cream with hot fudge topping !

Talk to you on Thursday, Fuckers !   LOL

I`m a dumbell incline kind of guy myself, but I hear ya`.

[JustPlaneJane]

I`m a dumbell incline kind of guy myself, but I hear ya`.

I understand.

You’re a bit smaller than me and that is probably good for your ancient arthritic shoulders. But I guess the silver lining is that there are millions of women who would kill for your petite little hips.

🤣

[wes]

I understand.

You’re a bit smaller than me and that is probably good for your ancient arthritic shoulders. But I guess the silver lining is that there are millions of women who would kill for your petite little hips.

🤣

LOL 

[chaos]

I'm terrible for business.   I break stuff and scare people

You break it, you bought it.

[chaos]

I understand.

You’re a bit smaller than me and that is probably good for your ancient arthritic shoulders. But I guess the silver lining is that there are millions of women who would kill for your petite little hips.

🤣

[Gym-Rat]

You break it, you bought it.

[IroNat]

I know this sounds ridiculous and dumb - but im going to new gym and its like marking your territory.   Been all the F out last few days making presence known.  This is serious biz!   

Was doing drop sets w DB snatch and Clean Jerks w the 100's, 80,s , 60s - supersetting w DB presses @ 80s for 30 min - 10-12 sets

Then all the F out for 60 min on the heavy med ball tosses, air bike, sleds, etc. 

I'm probably not long for there as they arte going to throw me out anyway. 

 

[Soul Crusher]

[Gym-Rat]

international chest/bench day:

Bench

warmups - empty bar (many)
    - 135 x 20 (2 sets)

sets

225 x 10
275 x 5
295 x 3
315 x 1 (went up easy)

close grip bench

245 lbs - 4 sets (5-8)

Dbell bench

100's for 4 sets of 10

smith-machine incline bench
(just 2 plates a side)

4 sets of 10

[robcguns]

international chest/bench day:

Bench

warmups - empty bar (many)
    - 135 x 20 (2 sets)

sets

225 x 10
275 x 5
295 x 3
315 x 1 (went up easy)

close grip bench

245 lbs - 4 sets (5-8)

Dbell bench

100's for 4 sets of 10

smith-machine incline bench
(just 2 plates a side)

4 sets of 10

Strong benching Gymrat.

[bhank]

Chest

2 sets incline bench press 135x50,225x20.
5 sets incline db press 60,65,70,75,80
5 sets incline flyes 40,45,50,55,60
3 sets hammer incline
3 sets hammer flat

Shoulders,abs and calves

6 sets hammer strength press
Superset with
6 sets of hanging leg raises and 6 sets of rotary calve press.

2-5 mile wAlks.

Solid honestly those incline flys look to be the hardest part of it

[wes]

Shoulders + Calves:

Seated Bradford Press- 4 X 10 -12 after a warmup set of twenty five reps
Lateral Raises- 4 X 12
Bent-Over Laterals- 5 X 12 - 25

Standing Calf Raise- 5 X failure....plus half reps to failure at the end of each set, and static stretches/holds in the bottom position

[deadz]

Shoulders + Tri's

Overhead machine press
rev pec dec
upright cable rows
db shrugs

rope push downs
overhead rope
triangle bar pushdowns
unilateral push downs

20 minutes cardio
every set was 12 reps ea.
Apparently thats the magic number
Done with the less than 10 rep bullshit

[Humble Narcissist]

He forgot to lift the seat.

[Soul Crusher]

Destruction today. 

45 min - Back and calves.   12-15 sets.   

60 min straight no rest -

30 sec air bike

30 sec - 5 pull ups 


Feeling great. 

[robcguns]

I assaulted my schlong pretty hard this morning.

Then did some back,calves and abs.

Hammer high row 3 sets superset with 3 sets of rotary calve press
Hammer low row 3 sets superset with 3 sets standing calve raise
Pull ups 3 sets superset with 3 rear delt
Pull downs 3 sets superset with 3 sets of ab wheel.

No walking today.

[wes]

Was gonna` train arms today but my Triceps are sore as hell from pullovers on back day.

[Hulkotron]

Was gonna` train arms today but my Triceps are sore as hell from pullovers on back day.

Congrats on your 44,444th post wes

[wes]

Congrats on your 44,444th post wes

Thank bro, I didn`t even notice.

It`s really not a huge accomplishment....most of my posts are just smiley emoticons due to you funny bastards.  LOL 

[Soul Crusher]

Thank bro, I didn`t even notice.

It`s really not a huge accomplishment....most of my posts are just smiley emoticons due to you funny bastards.  LOL 

Rookie.   

[Soul Crusher]

Oh boy . . . .

[wes]

Rookie.   

[Taffin]

I assaulted my schlong pretty hard this morning.

Then did some back,calves and abs.

Hammer high row 3 sets superset with 3 sets of rotary calve press
Hammer low row 3 sets superset with 3 sets standing calve raise
Pull ups 3 sets superset with 3 rear delt
Pull downs 3 sets superset with 3 sets of ab wheel.

No walking today.

High-intensity to complete failure?  Any negative reps for the burn...?

[robcguns]

High-intensity to complete failure?  Any negative reps for the burn...?

Yes it was very intense. Complete and utter failure, many partial strokes and it was burning like crazy.

[AbrahamG]

Two fisted attack?