I bet half of you didn't even lift today

[Coach is Back!]

What OTC legal supplements do you have Kongo on?

phosphatidic acid, Creatine, Amino Acids. That’s seriously it. And we just picked those up yesterday

[Hulkotron]

My theory on why most people's legs suck is that working legs is hard.

Working back is kind of hard, e.g. some exercises like deadlift.

Working chest and arms is easy.

Similar story on calves, everyone acts like calves are some special muscle that won't grow but 90% of people "work calves" by doing one or two pump-sets at the end of your workout.  If you worked your chest like that it would suck too.

[myt1]

phosphatidic acid, Creatine, Amino Acids. That’s seriously it. And we just picked those up yesterday

What is that Coach? How (dosing), when and why do you have athletes take it?

P.S. - I thought you got rid of your gym, and were only doing online stuff as you were considering moving to Guam?

[Coach is Back!]

What is that Coach? How (dosing), when and why do you have athletes take it?

P.S. - I thought you got rid of your gym, and were only doing online stuff as you were considering moving to Guam?

I use it as somewhat of an anabolic replacement that isn’t on a banned list so he won’t test dirty. I’ll use it on younger fighters to gain some size, for Kongo, he’s coming up on 47 so we just want to hold on to size while keeping his strength and power up. Conditioning has never been a problem.

As for my gym, I did, but I’m in tight with the UFC gym here in HB so I’m able to use their facilities (at no cost) to train my upper level fighters.

Still doing a bunch of training online but as far as moving, I can’t go anywhere since my mom isn’t willing to move anywhere.

[Darren Avey]

SB squat tonight, pulled my back a bit but itll be fine.
I'm a true warrior

[wes]

Delts + Calves:

Seated DB Press - 4 X 10-15
DB Laterals - 4 X 10-15
Bent-Over Laterals - 4 X 10-15
Standing Calf Raise - 6 X failure

[bhank]

Was this your first show?

Your tan/colour was on point. Even veteran pros often mess this up.

Yes it was I did it on like a weeks notice and didn't cut the weight to light heavy correctly so I couldn't rehydrate and couldn't pump back up. Everyone seems to think I need to beat Mr Olympia to be successful when that is not the case. I simply have to look better than last time.

My color was ok because I had a natural tan to start and then paid for the spray tan that morning. Some guys did 2 coats I only did 1.

[bhank]

bhank legs look pretty good in that shot above.

Thanks a little tan and they will look better also leaner looks bigger on stage when I drop 10lbs they get a lot more detail when I gain 10 they lose it all water greatly effects the detail.

[Hypertrophy]

I didn't lift at all today. Sitting at 212 and 5'9" I try not to overtrain lest I get legs of a paraplegic.

[Walter Sobchak]

Trained chest and tris today.

Calves - standing and seated raises

Flat bench
Warmup 10x135
10x225
10x275
Close grip
8x315
6x315
10x225

DB Flies

Incline bench
4x10x225

Weighted dips
Tricep pushdowns
Backyard panty thigh poses wearing hiking boots

[Gym-Rat]

Trained chest and tris today.

Calves - standing and seated raises

Flat bench
Warmup 10x135
10x225
10x275
Close grip
8x315
6x315
10x225

DB Flies

Incline bench
4x10x225

Weighted dips
Tricep pushdowns
Backyard panty thigh poses wearing hiking boots

excellent workout walter

[funk51]

  well down to the gym, be back later. shit workout though they be.

[wes]

Biceps,Triceps,Forearms:

Super-Set#1:
{Seated Alternate DB Curls - 4 X 8-12
{Lying Dumbell Extensions -  4 X 8-12

Super-Set#2:
{Wide Grip Barbell Curls - 4 X 10-12
{Seated BB Triceps Extensions - 4 X10-12

Seated Dumbell Extensions - 2 X failure alternating arms non-stop

Super-Set:
{Wrist Curl - 3 X  failure
{Reverse Wrist Curl - 3 X  failure

[Gym-Rat]

Biceps,Triceps,Forearms:

Super-Set#1:
{Seated Alternate DB Curls - 4 X 8-12
{Lying Dumbell Extensions -  4 X 8-12

Super-Set#2:
{Wide Grip Barbell Curls - 4 X 10-12
{Seated BB Triceps Extensions - 4 X10-12

Seated Dumbell Extensions - 2 X failure alternating arms non-stop

Super-Set:
{Wrist Curl - 3 X  failure
{Reverse Wrist Curl - 3 X  failure

nice one wes, i did same bodyparts today.

skull crushers - 4 sets
french curl - 4 sets

seated dumbbell curls (50's) - 4 sets
preacher curls - 4 sets

wrist roller - 4 burnout sets
ironmind gripper (#1) - 4 sets

[JackTheRipper]

Trained chest and tris today.

Calves - standing and seated raises

Flat bench
Warmup 10x135
10x225
10x275
Close grip
8x315
6x315
10x225

DB Flies

Incline bench
4x10x225

Weighted dips
Tricep pushdowns
Backyard panty thigh poses wearing hiking boots

you probably spent the day drinking cheap beer & eating pizza. 

[IroNat]

Bhanky,

I'm curious about your workout routine.

What do you do in a typical week of training?  Exercises, sets, reps, # days, etc.

I'm serious in my question, not pulling your chain.

[wes]

nice one wes, i did same bodyparts today.

skull crushers - 4 sets
french curl - 4 sets

seated dumbbell curls (50's) - 4 sets
preacher curls - 4 sets

wrist roller - 4 burnout sets
ironmind gripper (#1) - 4 sets

Cool....good workout.

I have to make myself a wrist roller.....I used to always have one....they`re intensely and painfully awesome. 

[Soul Crusher]

90 min - had a buddy train with me

Each set 1 minute walk on the runner as active rest

3 x - Sled 40 yards  & Farmer Carry 40 yards
3 x - Sled 40 yards & Full Body DB complex x 5
3 x - Sled 40 yards & Burpee pull ups
3 x  - Sled 40 yards & Wall Sit with med ball hold in front
3 x - 10 Burpee & Tire Flip
3 x - 10 x Med Ball toss 30lb
3 x - 80 lb overhead med ball toss 20 yards
3 x- 20 Hanging Leg Raises & 20 push ups
3 x - 20 Burpees & 100 Flutter kicks

[Taffin]

Haha he acts like an ugly fat woman who just seen a younger slimmer prettier woman enter the party wearing the exact same outfit

Or bikini...

[IroNat]

90 min - had a buddy train with me

Each set 1 minute walk on the runner as active rest

3 x - Sled 40 yards  & Farmer Carry 40 yards
3 x - Sled 40 yards & Full Body DB complex x 5
3 x - Sled 40 yards & Burpee pull ups
3 x  - Sled 40 yards & Wall Sit with med ball hold in front
3 x - 10 Burpee & Tire Flip
3 x - 10 x Med Ball toss 30lb
3 x - 80 lb overhead med ball toss 20 yards
3 x- 20 Hanging Leg Raises & 20 push ups
3 x - 20 Burpees & 100 Flutter kicks

3 is a magic number.

[IroNat]

Or bikini...

[Soul Crusher]

3 is a magic number.

Felt amazing afterwards.   No injuries, no aches or pains, etc.  Can come back tomorrow and kill it the same.   I train so that I can come back tomorrow.   I'm dialed the F in. 

[IroNat]

Felt amazing afterwards.   No injuries, no aches or pains, etc.  Can come back tomorrow and kill it the same.   I train so that I can come back tomorrow.   I'm dialed the F in. 

Impressive, bro.  No lie.

[Soul Crusher]

Impressive, bro.  No lie.

Thanks man.  I got this so down to the exact science (F Fauci!) that for example - earlier week went Heavy - today was lighter , intense, but lighter, so that I have a little recovery from the heavier shit earlier in the week, but still really intense and volume, etc.   Tomorrow Ill dial it back up for heavier stuff. 

[IroNat]

Thanks man.  I got this so down to the exact science (F Fauci!) that for example - earlier week went Heavy - today was lighter , intense, but lighter, so that I have a little recovery from the heavier shit earlier in the week, but still really intense and volume, etc.   Tomorrow Ill dial it back up for heavier stuff. 

Good plan.