I bet half of you didn't even lift today

[Soul Crusher]

15 min warm up
30 min -
5 sets DB Clean and Press - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-10
5 sets DB Snatch - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-10

1 hour - EMOM - all out on the bike - 1 min - 1 min walk on air runner or walk around gym 
903 calories in 30 min of riding. 


Overall time:  1 hour 45 minutes.

[AbrahamG]

15 min warm up
30 min -
5 sets DB Clean and Press - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-10
5 sets DB Snatch - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-10

1 hour - EMOM - all out on the bike - 1 min - 1 min walk on air runner or walk around gym 
903 calories in 30 min of riding. 


Overall time:  1 hour 45 minutes.

What does a typical day of eating and supplementation look like? Sorry if you've already addressed this.

[JackTheRipper]

15 min warm up
30 min -
5 sets DB Clean and Press - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-10
5 sets DB Snatch - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-10

1 hour - EMOM - all out on the bike - 1 min - 1 min walk on air runner or walk around gym 
903 calories in 30 min of riding. 


Overall time:  1 hour 45 minutes.

Wow.. you´re quite the stud on here talking about your cross fit workouts 

[Soul Crusher]

Wow.. you´re quite the stud on here talking about your cross fit workouts 

I mix it up all the time.   Boring as F BB stuff all the time is total nonsense. 

[Taffin]

not trained for a few weeks
Did one set of hack squats yesterday

no plates, just the weight of the frame
Didnt count reps just did super slow constant tension stretch at the bottom no lockouts at the top.
when I struggled getting up on the last rep I rocked back on my heels and flexed my quads as hard as I could for around 90seconds

Legs tightening up and sore now

That was one set

Going to look at incorporating this idea for all bodyparts

Get fully warmed up then one all out set

Likely be in and out the gym in 15-20 minutes

Good stuff - all you need now is some cunt called Leroy bellowing in your ear every set while you train in black and white and you're Olympia-bound!

[chaos]

Light weight?

Depending. Grapes example was 80% for doubles. I did one routine that was 10 reps for 10 sets emom. Death by light weight.

[Soul Crusher]

K.I.S.S.   Just do the work.   The rest will take care of itself.

15 min warm up

30 min - 

5 sets Leg Press / Barbell Bench Press / Calf raises - 10/10/10
3 sets Standing Leg Curl / High Cable Fly / Calf Raises - 10/10/10
3 sets Leg Extensions / Medium Cable Fly / calf raises - 10/10/10
3 sets Lying Leg Curl / Low Cable Fly / Calf Raises - 10/10/10

60 min no rest

30 sec - Walk on Air runner 
Backwards walk w the Tank across gym and back

30 sec - Walk on Air runner
Chest Push the Tank across the gym and back

30 sec Walk on Air runner
15 Cable Crunches

Total time: 105 minutes

[BigRo]

Legs today, lots of ass to grass squats followed by leg extensions.

180kg 3 x 6
150kg x 12,10
120 x 15

Several 20 rep sets on leg extension with drop sets to finish.

[Grape Ape]

Depending. Grapes example was 80% for doubles. I did one routine that was 10 reps for 10 sets emom. Death by light weight.

That would leave like 40 sec max rest.  Sounds brutal.

[chaos]

That would leave like 40 sec max rest.  Sounds brutal.

It was pathetic. Very light. That program that I had downloaded, one of those that I tried.

[deadz]

Sundays are leg days

Leg Press
Hack squat
Let ext

Seated hammy curls
Unilateral hammy curls

Calves

25 minutes of cardio

[robcguns]

10 sets rotary calve raises
5 sets db laterals superset 5 sets leg raises
5 sets rear delt dbs superset 5 sets ab coaster
5 sets machine laterals superset 5 sets crunch machine

6 mile walk.

[Taffin]

10 sets rotary calve raises
5 sets db laterals superset 5 sets leg raises
5 sets rear delt dbs superset 5 sets ab coaster
5 sets machine laterals superset 5 sets crunch machine

6 mile walk.

You're doing this on purpose now

PS - great mix-up workout BTW

[robcguns]

You're doing this on purpose now

PS - great mix-up workout BTW

Hahhaha

Thank you sir.

[bhank]

Finally made it back to the gym

Squats 5 sets of 10@225
Leg Extensions 5 sets of 20 I think pin said 130 or something hut every machien feels different prefer hammer style free weight  extension I have at house

Was going to post my after workout leg pic but not after Big Rios lol

[chaos]

Finally made it back to the gym

Squats 5 sets of 10@225
Leg Extensions 5 sets of 20 I think pin said 130 or something hut every machien feels different prefer hammer style free weight  extension I have at house

Was going to post my after workout leg pic but not after Big Rios lol

No way you did 10 reps of 225, let alone 5 sets of 10.

[bhank]

No way you did 10 reps of 225, let alone 5 sets of 10.

If you say so I know what I lifted I know how tall I am and I know what I weigh. i cant fuck with big rio but it felt good to get back in there and do some squats I also know what I eat and what supplements I do and dont take. I share to help others your belief agreement or approval isnt needed or required 

[AbrahamG]

If you say so I know what I lifted I know how tall I am and I know what I weigh. i cant fuck with big rio but it felt good to get back in there and do some squats I also know what I eat and what supplements I do and dont take. I share to help others your belief agreement or approval isnt needed or required

Coming up nicely Bryan. 

[Walter Sobchak]

If you say so I know what I lifted I know how tall I am and I know what I weigh. i cant fuck with big rio but it felt good to get back in there and do some squats I also know what I eat and what supplements I do and dont take. I share to help others your belief agreement or approval isnt needed or required

Look at BigRo’s leg holes of his shorts and his thighs.

Now look at yours.

You’re a fucking joke. I hope you didn’t pass your Downs Syndrome onto your kid.

[webstar]

If you say so I know what I lifted I know how tall I am and I know what I weigh. i cant fuck with big rio but it felt good to get back in there and do some squats I also know what I eat and what supplements I do and dont take. I share to help others your belief agreement or approval isnt needed or required

Lol at the knee sleeves for 225 squats pussy

[bhank]

Lol at the knee sleeves for 225 squats pussy

Lol at not posting your own workout and just being worried about mine loser

[AbrahamG]

Lol at not posting your own workout and just being worried about mine loser

Are you training hamstrings separately? 

[bhank]

Look at BigRo’s leg holes of his shorts and his thighs.

Now look at yours.

You’re a fucking joke. I hope you didn’t pass your Downs Syndrome onto your kid.

Yep Big Rio has me beat in the leg department no argument there. But he has you beat in the leg department as well doesn't he? In fact I bet I have you beat in the leg department. But you are too much of a pussy to post

[bhank]

Are you training hamstrings separately?

Yes stiff legs and curls different day try and space about 3 days apart but today was first day in gym for about 2 weeks longest break I have had in at least 2 years

[Walter Sobchak]

Yep Big Rio has me beat in the leg department no argument there. But he has you beat in the leg department as well doesn't he? In fact I bet I have you beat in the leg department. But you are too much of a pussy to post

BigRo might have me beat on legs, it looks like I’m taller than he is.

My arms are bigger and more defined than your pitiful legs. You look like shit and what makes it more pathetic is the amount of drugs you took to look like shit.

Face it wifebeater, I’ve been bigger than you since I was 16-17 years old.