I bet half of you didn't even lift today

[myt1]

Yeah it's called remaining aesthetic were you 220lbs? Fuck no you were not. I am 220lbs with abs I am doing just fine. Here is the original you were not this size and condition in high school and let's be real you are not this size and condition now either

At least you had the decency to wear shorts today, so thank you for that!!!

[Soul Crusher]

Really?  So you are expecting us to believe that you did not thin down the picture on the left?  100% unchanged pic on the right for comparison

Pic on the right looks healthy

[IroNat]

220 my azz.

[bhank]

Light Day
Leg Extensions
40,25,25,25,20,20
Leg Curls
40,25,25,25
Walk around the block may do calves later

[bhank]

220 my azz.

I am every bit of 220lbs in that pic sorry you can't deal with it.

[Krankenstein]

Yes exactly. One day I just feel stronger and will increase the weight sometimes significantly the reps may also come down they may not but yeah all of a sudden you can just feel the body change and get stronger heavier it can happen overnight. Staying at the same weight or adding 5lbs makes no sense when that happens. But yeah especially with squat I could add 50lbs to my working sets today if I really felt like it. Could I add 50lbs to my working bench sets yeah but reps would come down still babying the chest so could go up significantly if I wanted.  15 reps may turn into 8 but I am not just going to add 5lbs and a rep each week for 8 weeks then deload and start over that is not really how strength develops. Little changes to diet and recovery will make more of a difference than advanced quadrolatic formulas on your rep and set count or fancy preexhausting, forced reps, negatives, time reps, pyramid schemes, x percent of max nonsense  etc etc

Absolutely not the same thing as you were indicating earlier.  No shit Copernicus if you were working in the 20 rep range on something...you can add a lot more and the reps drop dramatically.  You seriously sound more and more retarded with each post.

Actually that is how it works.  What the fuck is a quadrolatic formula?  Pyramid scheme?  Please tell us Brian...are you smarter than professional coaches?  You have NEVER listed any weights on your workout that I have seen (besides this legendary 405 squat attempt).  I only wish you would put that shit in your posts like you do your magical bodyweight every other post.

[IroNat]

I am every bit of 220lbs in that pic sorry you can't deal with it.

[ThisisOverload]

WTF

[ThisisOverload]

I think the only part of hanky's body that has grown in the last 8 months is his fivehead.

How much GH are you blasting?

[wes]

Light Day
Leg Extensions
40,25,25,25,20,20
Leg Curls
40,25,25,25
Walk around the block may do calves later

How light ?

REAL LIGHT.  LOL 

PUSSY WORKOUT OF PEACE......the guys in your class at the Masters Nationals are gonna smoke you in a huge way.

[Flexacon]

Really?  So you are expecting us to believe that you did not thin down the picture on the left?  100% unchanged pic on the right for comparison

Good picture of you on the right there Bhanks (no homo)

You should definitely put that as your main pic on your Grindr profile

[bhank]

How light ?

REAL LIGHT.  LOL 

PUSSY WORKOUT OF PEACE......the guys in your class at the Masters Nationals are gonna smoke you in a huge way.

I don't know apparently my current photos look so good people think they are photoshopped

[robcguns]

Arms

Standing alternate db curls
40x30,50x23,60x17,70x13.
Hammers
80x15,90x10,100x6,70x20
Db 21s
35,30,25,20s


Overhead db extensions
70x25,80x20,90x15,100x10
Reverse grip pushdowns
Stack-15,14,12,11
Bw dips
35,30,25,20

Forearm wrist roller
20lbs 18 rounds.

2 4 mile walks.

[bhank]

Arms

Standing alternate db curls
40x30,50x23,60x17,70x13.
Hammers
80x15,90x10,100x6,70x20
Db 21s
35,30,25,20s


Overhead db extensions
70x25,80x20,90x15,100x10
Reverse grip pushdowns
Stack-15,14,12,11
Bw dips
35,30,25,20

Forearm wrist roller
20lbs 18 rounds.

2 4 mile walks.

How many days a week are you training arms

[chaos]

Yes exactly. One day I just feel stronger and will increase the weight sometimes significantly the reps may also come down they may not but yeah all of a sudden you can just feel the body change and get stronger heavier it can happen overnight. Staying at the same weight or adding 5lbs makes no sense when that happens. But yeah especially with squat I could add 50lbs to my working sets today if I really felt like it. Could I add 50lbs to my working bench sets yeah but reps would come down still babying the chest so could go up significantly if I wanted.  15 reps may turn into 8 but I am not just going to add 5lbs and a rep each week for 8 weeks then deload and start over that is not really how strength develops. Little changes to diet and recovery will make more of a difference than advanced quadrolatic formulas on your rep and set count or fancy preexhausting, forced reps, negatives, time reps, pyramid schemes, x percent of max nonsense  etc etc

And still no 405 squat

[SF1900]

What’s funny is that soul crusher and krankenstein both have looked or do look better then BHANKS, yet BHANKS challenges their lifting protocols lol

[Gym-Rat]

What’s funny is that soul crusher and krankenstein both have looked or do look better then BHANKS, yet BHANKS challenges their lifting protocols lol

if it isnt the "hank-a-dank way", its the wrong way.

signs of a sociopath

[robcguns]

How many days a week are you training arms

Twice. It’s the only workout I enjoy doing so Ive been doing it twice a week for last few weeks. Then when Elbows get sore I’ll go back to once a week.

[wes]

What’s funny is that soul crusher and krankenstein both have looked or do look better then BHANKS, yet BHANKS challenges their lifting protocols lol

Yup they blow him away physiquewise and he wouldn`t last two minutes in the gym with either of them or Coach too for that matter.

[wes]

if it isnt the "hank-a-dank way", its the wrong way.

signs of a sociopath

When it comes to working out his mind is closed like a steel trap and his body speak volumes about this closed mindedness.

[bhank]

What’s funny is that soul crusher and krankenstein both have looked or do look better then BHANKS, yet BHANKS challenges their lifting protocols lol

I guarantee I would lose size if I trained like soul crusher. I would have to double my calories to do his morning workouts and not waste away. Sure I would be shredded to the bone after a week but I would also be 195lbs after 2 weeks if I did that shit. It would take 3 days to fully recover from one workout.

[Soul Crusher]

30 Minutes

10 min Warm up w 40's

3 sets DB Rows drop sets with 80's and 40's
3 sets Seated Law Rows
3 sets Wide Grip pull down superset w rope high row
3 sets low cable row superset with lat pull down. 

60 minutes straight

30 sec airbike followed Pull ups

30 sec airbike followed by 50 foot rope sled hand over hand row

30 sec air bike followed by prone row with 40's x 10

30 sec air bike followed by single arm row w 50lb x 10

30 sec air bike followed by leg raises x 20.

Overall time 90 min.

[joswift]

30 Minutes

10 min Warm up w 40's

3 sets DB Rows drop sets with 80's and 40's
3 sets Seated Law Rows
3 sets Wide Grip pull down superset w rope high row
3 sets low cable row superset with lat pull down. 

60 minutes straight

30 sec airbike followed Pull ups

30 sec airbike followed by 50 foot rope sled hand over hand row

30 sec air bike followed by prone row with 40's x 10

30 sec air bike followed by single arm row w 50lb x 10

30 sec air bike followed by leg raises x 20.

Overall time 90 min.

I couldnt be arsed getting on and off the bike.

[bhank]

Wes bitches that my workouts are not hardcore. Personally, I am starting to do one hardcore workout per bodypart one week then a light workout for that bodypart next week. Like I only do squats every other week now. The reason for this isn't just to give the particular bodypart a chance to recover but to give other bodyparts a chance to get that recovery energy. You only have so much recovery in you if you kill everything you will not recover and grow. Kill one bodypart a week and touch everything else. I almost feel like I should be almost fully recovered before training anything again not just the same bodypart. Like I want my excess calories to go to the trained bodypart that is recovering and it can't do that if I am training and trying to recover something else without being fully recovered. You can touch somethign everyday and grow you can not kill somethign everyday and grow

[IroNat]

30 Minutes

10 min Warm up w 40's

3 sets DB Rows drop sets with 80's and 40's
3 sets Seated Law Rows
3 sets Wide Grip pull down superset w rope high row
3 sets low cable row superset with lat pull down. 

60 minutes straight

30 sec airbike followed Pull ups

30 sec airbike followed by 50 foot rope sled hand over hand row

30 sec air bike followed by prone row with 40's x 10

30 sec air bike followed by single arm row w 50lb x 10

30 sec air bike followed by leg raises x 20.

Overall time 90 min.

Awesome, bro.