I bet half of you didn't even lift today

[wes]

Quads + Calves:
Front Squats heels on 2 x 4 - 4 X  12
DB Lunges - 4 X 12 done unilaterally
DB RDL - 4 X  12
Calf Raise-  4 X  failure

TRAIN HARD

[SF1900]

Arms:

Preacher curls
Hammer curls with rope
Overhead curls
Machine curls

Rope pressdowns
Machine extensions
Machine dips
Underhand pressdowns

I purchased the first 5 levels of captains of crusher hand grippers so I have been using those for forearm work.

35 minutes on treadmill.

[Rambone]

250 pages easy…

[Grape Ape]

[FitnessFrenzy]

[Soul Crusher]

30 min.  - 13 sets

5 x  10 reps DB clean and press w 80s superset w lateral raises or bent over laterals and calf raises

5 x DB snatch x 10 reps w 100lb db superset w upright row or side lateral raise and calf raises.

3 x 10 cable side lateral raise and high row.   Superset w calf raise. 

60 min - 30 sets. 

1 min airbike

1 min jump rope , air runner , or shoulder exercise of choice w 30s.


Overall 90 min. 

[IroNat]

Anyone posting in this thread about anything other than Bhanky will be reported.

[wes]

30 min.  - 13 sets

5 x  10 reps DB clean and press w 80s superset w lateral raises or bent over laterals and calf raises

5 x DB snatch x 10 reps w 100lb db superset w upright row or side lateral raise and calf raises.

3 x 10 cable side lateral raise and high row.   Superset w calf raise. 

60 min - 30 sets. 

1 min airbike

1 min jump rope , air runner , or shoulder exercise of choice w 30s.


Overall 90 min. 

Awesome power SC !!

[Soul Crusher]

Awesome power SC !!

Thanks brother.  Joined a new gym and the vibe is a lot better there early am.  A lot of hard chargers (and fit women) 

[robcguns]

Hahaha

[wes]

Thanks brother.  Joined a new gym and the vibe is a lot better there early am.  A lot of hard chargers (and fit women) 

Did they kick you out of the other gym? LOL

[Soul Crusher]

Did they kick you out of the other gym? LOL

No, I shower before work and the place got really run down.  The bathrooms are disgusting.  Standing water, etc.  Just got really dingy and always a mess. 

[wes]

No, I shower before work and the place got really run down.  The bathrooms are disgusting.  Standing water, etc.  Just got really dingy and always a mess. 

Sounds like some of the ancient old school gyms I trained at in the seventies....gross.

[bhank]

Thanks brother.  Joined a new gym and the vibe is a lot better there early am.  A lot of hard chargers (and fit women)

So you are doing dumbell snatches and dumbell clean and presses? Aren't those the same kind of thing? Snatch is floor to overhead and clean and press is floor to shoulder to overhead?

[Soul Crusher]

So you are doing dumbell snatches and dumbell clean and presses? Aren't those the same kind of thing? Snatch is floor to overhead and clean and press is floor to shoulder to overhead?

Yes.  I feel like I get a lot more from DB vs Barbell in terms of control and balance.  My form sucks for a barbell snatch and I don't want to spend a ton of time on form for a barbell snatch to where I can get same benefit with a DB and work in supersets etc.   

[Krankenstein]

Yes.  I feel like I get a lot more from DB vs Barbell in terms of control and balance.  My form sucks for a barbell snatch and I don't want to spend a ton of time on form for a barbell snatch to where I can get same benefit with a DB and work in supersets etc.   

Both lifts with barbell are very technical.  Most people muscle clean and muscle snatch the barbell.  A dumbbell snatch is basically a muscle snatch when you look at it.

[Soul Crusher]

Both lifts with barbell are very technical.  Most people muscle clean and muscle snatch the barbell.  A dumbbell snatch is basically a muscle snatch when you look at it.

Yup.   

[bhank]

Yes.  I feel like I get a lot more from DB vs Barbell in terms of control and balance.  My form sucks for a barbell snatch and I don't want to spend a ton of time on form for a barbell snatch to where I can get same benefit with a DB and work in supersets etc.   

So you are dumbell snatching one dumbell at a time 100lbs from floor to overhead? I mean that is some weight to be slinging. It doesn't even look stable when I youtube it like a shoulder injury just waiting to happen. I mean I feel like yeah I could do one but 10 reps of 10 if your form is bad and you are tired there goes the shoulder? And it's like a half deadlift half curl half press. I mean I get it power development but I like stability on my joints. S

[Soul Crusher]

So you are dumbell snatching one dumbell at a time 100lbs from floor to overhead? I mean that is some weight to be slinging. It doesn't even look stable when I youtube it like a shoulder injury just waiting to happen. I mean I feel like yeah I could do one but 10 reps of 10 if your form is bad and you are tired there goes the shoulder? And it's like a half deadlift half curl half press. I mean I get it power development but I like stability on my joints

Yes 100lb - x 10 reps  5 in the right - 5 in the left. 

[Soul Crusher]

https://outdoorfitnesssociety.com/workouts/single-arm-dumbbell-snatches

Good article

[Thin Lizzy]

The reality is, once you’ve been doing this for several years, you are what you are, and it’s just about maintenance. You don’t have to lift every day. Twice a week is fine.

The volume needs for anaerobic type training aren’t very large. Sprinters do very low volume.

A lot of the training that bodybuilders do is just self flagellation.

[bhank]

The reality is, once you’ve been doing this for several years, you are what you are, and it’s just about maintenance. You don’t have to lift every day. Twice a week is fine.

The volume needs for anaerobic type training aren’t very large. Sprinters do very low volume.

A lot of the training that bodybuilders do is just self flagellation.

I am going to agree but only half heartedly. I know I go through periods where I think I need a ton of volume and frequency. Then I convince myself I am overtrained and need much less then I feel undertrained and need 10x more.

[wes]

Shit I used to clean two 100 pound dumbells for DB Inclines set at thirty degrees, while simultaneously falling back hoping I would land straight on the bench ,if not I was fucked, then get 5 reps with them and I only weighed about one sixty......the two dumbells weighed more than I did.....plus it was akin to gymnastics.  LOL 

[Soul Crusher]

The reality is, once you’ve been doing this for several years, you are what you are, and it’s just about maintenance. You don’t have to lift every day. Twice a week is fine.

The volume needs for anaerobic type training aren’t very large. Sprinters do very low volume.

A lot of the training that bodybuilders do is just self flagellation.

 

Some people just enjoy it as a daily activity to stay active, mobile, and going somewhere other than work and home.  There is a social component as well that many get a benefit from. 

[Soul Crusher]

https://www.wsj.com/articles/the-hot-new-class-at-your-gym-resting-11648336639

Finally a good start for Shizzo - naps and restorative yoga