I bet half of you didn't even lift today

[wes]

Shoulders + Calves:

Seated DB Press - 5 sets
Lateral Raise - 4 drop-sets
Bent - Over Laterals - 4 drop-sets
Wide Grip Upright Row - 2 set to around nipple height
Calf Raise - 4 sets to failure plus half reps to failure and static stretches

[robcguns]

Shoulders + Calves:

Seated DB Press - 5 sets
Lateral Raise - 4 drop-sets
Bent - Over Laterals - 4 drop-sets
Wide Grip Upright Row - 2 set to around nipple height
Calf Raise - 4 sets to failure plus half reps to failure and static stretches

How’s the comeback coming along Wes?

[muscle matters]

Arms

Standing alternate db curls super setter with dips
30x50,40x40,50x25,55x20,60x15,65x11,70x9,75x6,80x3.

Dips

Bodyweight 50,40,adding weight rest of sets
+25x30,+35x25,+45x20,20,20,17,15.

Walked 6 miles.

80 lb. dumbbell curl?

 

[robcguns]

80 lb. dumbbell curl?

 

Yessir, when I was 250 I was doing them with 100s but now I’m 220 so 80 is the best I can do. Arms are about 20.5 cold at the moment, arms always been my strong point. But I’m no bodybuilder just a guy who like to lift.

[wes]

How’s the comeback coming along Wes?

Pretty good Rob....I`m a lot leaner and about a zillion tomes stronger than I was when I first started back.....boy did I get weak.   

Train hard a always brother.

[robcguns]

Pretty good Rob....I`m a lot leaner and about a zillion tomes stronger than I was when I first started back.....boy did I get weak.   

Train hard a always brother.

Awesome, glad to hear it. How’s your breathing when training since what you went thru?

[wes]

Awesome, glad to hear it. How’s your breathing when training since what you went thru?

It` not too bad....I train with very little rest....though I`m fucked if I carry heavy objects for a distance.

[Coach is Back!]

11:00am

Soft tissue work

1/4mi run

Med ball complex - 3 x 60 reps 25lb med ball

1A) TRX inverted rows - 4 x 15
1B) Military Push ups - 4 x 15 w/40lb vest

2A) Rack Pulls - 4 x 5 to 405lb
2B) Staggard Stance Landmine Press - 4 x 6

3A) GHR - 3 x 10
3B) Rapid Single Leg RDL (no weight) 3 x 10

4-7pm - VCQB

[bhank]

It` not too bad....I train with very little rest....though I`m fucked if I carry heavy objects for a distance.

So you need help carrying your groceries to your car got it

[wes]

So you need help carrying your groceries to your car got it

...and you need help cleaning up all the blood and shit from your explosive diarrhea projectile type bowel movements eruptions.

[AbrahamG]

Leg day.  Switched it up and hit hams 1st.  Have to force myself to do that more often. 

Lying leg curls
Seated leg curls
Stiff leg's with dumbbells
Leg extensions
Leg presses
Hack Squats
Seated calf raise
Machine leg press calf raise

30 minutes on the treadmill 4mph/5% incline

[muscle matters]

So you need help carrying your groceries to your car got it

Why do you want to behave like a toddler to pick up a fight to humiliate yourself?

Is that roids rage?

[bhank]

Why do you want to behave like a toddler to pick up a fight to humiliate yourself?

Is that roids rage?

I don't get it my toddler never picks fights he is sweeter and as kinder than any being in the Universe

Knees and stomach were not right to squat today so doing some work at home instead.
Leg extensions
warmup 50
8X25

Leg Curls
5X20

and this is mt nightime belly today right now

[chaos]

I don't get it my toddler never picks fights he is sweeter and as kinder than any being in the Universe

Knees and stomach were not right to squat today so doing some work at home instead.
Leg extensions
warmup 50
8X25

Leg Curls
5X20

and this is mt nightime belly today right now

So 6 months on and you're still lying about a 405 squat, got it, liar.

[bhank]

So 6 months on and you're still lying about a 405 squat, got it, liar.

Who is lying about anything I did not squat today because my knee hurt has nothing to do with how much I can squat

[chaos]

Who is lying about anything I did not squat today because my knee hurt has nothing to do with how much I can squat

Just admit you lied about being able to squat 405.

[bhank]

Just admit you lied about being able to squat 405.

I posted a video squatting 355 months ago and everyone attacked me because I went to 90 instead of 45 so whats the point of squatting 405 when everyone is just going to bitch I didnt go deep enough. Absolute nonsense as well as most pros do not even go 90

[Soul Crusher]

Had a few guys train with me today and wanted to do more boot-camp type thing for conditioning so we did 90 minutes with no rest of the following, not in any particular order:

Prone row, rope row, atomic push ups, jump rope, focus mitts, mountain climbers, 8 count BB, assault bike, tire flip, air runner, sled push and pull, planks rope rows, farmer carries, kettlebell swings, medicine ball throw, wheel barrow walk on sorinex roller, spider push ups on roller, leg raises, flutter kicks, all on the clock with little rest.

[robcguns]

Had a few guys train with me today and wanted to do more boot-camp type thing for conditioning so we did 90 minutes with no rest of the following, not in any particular order:

Prone row, rope row, atomic push ups, jump rope, focus mitts, mountain climbers, 8 count BB, assault bike, tire flip, air runner, sled push and pull, planks rope rows, farmer carries, kettlebell swings, medicine ball throw, wheel barrow walk on sorinex roller, spider push ups on roller, leg raises, flutter kicks, all on the clock with little rest.

Good way for me to commit suicide.

[Krankenstein]

Last session before the knife...

Every 6 mins x 8 rds

30 Ft sled push @ bodyweight
20 cal assault bike
10 sand bag cleans @150#
20 weighted ab mat sit ups w/ 10#med ball
30 ft sled pull @ bodyweight

[wes]

Had a few guys train with me today and wanted to do more boot-camp type thing for conditioning so we did 90 minutes with no rest of the following, not in any particular order:

Prone row, rope row, atomic push ups, jump rope, focus mitts, mountain climbers, 8 count BB, assault bike, tire flip, air runner, sled push and pull, planks rope rows, farmer carries, kettlebell swings, medicine ball throw, wheel barrow walk on sorinex roller, spider push ups on roller, leg raises, flutter kicks, all on the clock with little rest.

Wow....insanity. 

[Gym-Rat]

Last session before the knife...

Every 6 mins x 8 rds

30 Ft sled push @ bodyweight
20 cal assault bike
10 sand bag cleans @150#
20 weighted ab mat sit ups w/ 10#med ball
30 ft sled pull @ bodyweight

good luck man...

[Soul Crusher]

Wow....insanity. 

These guys are in shape so it worked. 

[wes]

These guys are in shape so it worked. 

If they weren`t in shape, they would have died after that one ‼‼  LOL 

[wes]

Last session before the knife...

Every 6 mins x 8 rds

30 Ft sled push @ bodyweight
20 cal assault bike
10 sand bag cleans @150#
20 weighted ab mat sit ups w/ 10#med ball
30 ft sled pull @ bodyweight

Good luck brother.