I bet half of you didn't even lift today

[Gym-Rat]

Threw in an arm-day today:

Tri

Skull crushers - 4 sets
Dips - 4 sets
Tricep Pushdown - 4 sets

Bi

Preacher curls - 4 sets
seated d-bell curls - 4 sets
Hammer-Spider curls - 4 sets

Forearm

Reverse curls - 4 sets
Wrist curls - 4 sets

Misc

Shoulder press - 4 sets

[joswift]

legs

4 sets hacks
last set all out to almost failure then lock out thighs and flex for 2 minutes (fucking killer)
2 sets pendulum squat (can get full range of motion and get my arse on my heels on the machine)
again last set full contraction at the top

5 mins rest then 3 sets leg curls last set all out and then peak contraction aim for 2 mins, failed

3 sets standing calf last set all out and finish on tip toes hold for as long as possible

done

[wes]

Shoulders + Calves:
Seated Bradford Press- 5 sets
DB Laterals - 5 sets
Bent-Over Laterals - 5 sets
Wide Upright Rows - 3 sets

Standing Calf Raise- 6 sets

[Gym-Rat]

Seated Bradford Press- 5 sets

Great old-school (and mostly forgotten) exercise. Love it..

[wes]

Great old-school (and mostly forgotten) exercise. Love it..

Same here....been using it forever with great results.

[beakdoctor]

C`mon,that`s a given.  LOL 

Casey
Lee Priest
Oliva
Reeves
 etc. etc. etc.

Lol. Yup, The "Cobbler Retardo Experiment"

[Krankenstein]

He has come to chew bubblegum and shit in his pants.....and he's all out of bubblegum

[IroNat]

Good workouts gents.

[wes]

Biceps,Tricep,Forearms :

Super-Set # 1:
{Barbell Curls - 5 sets
{Lying DB Extenions - 5 sets

Super-Set # 1:
{Seated Alternate Hammer Curls - 4 sets
{One-Arm Triceps Extensions - 4  sets

Triceps Dips Between Benches - 2 X failure no weight

Super-Set:
{Barbell Writ Curls -  4 sets
{Seated Reverse Wrist Curls with Swingbell - 4 sets

TRAIN HARD

[robcguns]

Chest

6 sets hammer flat press
4 sets incline hammer press

Abs

4 sets ab coaster
4 sets leg raises

Calves

5 sets rotary calve press

Have a great weekend everyone.

[deadz]

Flat bench 4 sets
Incline hammer 4 sets
Seated unilateral press 4 sets
Cable flys 4 sets

Bb curls 3 sets
Unilateral machine curls 3 sets
Rope curls 3 sets
Preacher curls 3 sets

Treadmill 20 minutes

[wes]

Good ones fellas.

[ThisisOverload]

Didn't lift today.

Why?

Because i didn't want to.

Will go hiking for a few hours tomorrow.

[AbrahamG]

Haven't trained in 4 weeks. 2 minor surgeries left me with stitches. 1st on my neck and now on my abdomen. Both superficial skin cancer removals. Get last stitches out Tuesday and if they got it all, I'm gonna hit it hard starting Wednesday. I'm fucking miserable.

[ThisisOverload]

Haven't trained in 4 weeks. 2 minor surgeries left me with stitches. 1st on my neck and now on my abdomen. Both superficial skin cancer removals. Get last stitches out Tuesday and if they got it all, I'm gonna hit it hard starting Wednesday. I'm fucking miserable.

Just work on some "c0ck curls" and "hip-thrusts". of peace

Get well.

[AbrahamG]

Just work on some "c0ck curls" and "hip-thrusts". of peace

Get well.

Believe me.  I've been draining that fucker every chance I get.   

[robcguns]

Haven't trained in 4 weeks. 2 minor surgeries left me with stitches. 1st on my neck and now on my abdomen. Both superficial skin cancer removals. Get last stitches out Tuesday and if they got it all, I'm gonna hit it hard starting Wednesday. I'm fucking miserable.

Sorry to hear that Abe, hopefully they got it all. I bet the break from lifting feels pretty good though. Keep us posted.

[AbrahamG]

Sorry to hear that Abe, hopefully they got it all. I bet the break from lifting feels pretty good though. Keep us posted.

Mentally, it's killing me dude.  Almost done though.  I'm hoping the time off does my aching shoulder and lower back some good.  I still feel some discomfort but we'll see what happens.  Where I get really fucked up is eating right when I'm not training.  When I'm not training, I don't eat often enough and tend to eat a lot of bullshit that I'd never eat otherwise save for a cheat day.  I'm pretty confident the outcome will be a good one.  Just hope I don't have to have any more cut out.  If they say they need to cut more, I'll see if that could do the rest with radiation.  Thanks pal.

[wes]

Haven't trained in 4 weeks. 2 minor surgeries left me with stitches. 1st on my neck and now on my abdomen. Both superficial skin cancer removals. Get last stitches out Tuesday and if they got it all, I'm gonna hit it hard starting Wednesday. I'm fucking miserable.

Hoping for a speedy recovery for you my friend.

All the best.

[wes]

Believe me.  I've been draining that fucker every chance I get.   

My nikka. 

[AbrahamG]

Thank you Wes.  Watching the fight tomorrow?  (Charlo v Castano II)

[wes]

Thank you Wes.  Watching the fight tomorrow?  (Charlo v Castano II)

HELL YEAH BRO.

[Coach is Back!]

Haven't trained in 4 weeks. 2 minor surgeries left me with stitches. 1st on my neck and now on my abdomen. Both superficial skin cancer removals. Get last stitches out Tuesday and if they got it all, I'm gonna hit it hard starting Wednesday. I'm fucking miserable.

Dude 😕

[AbrahamG]

HELL YEAH BRO.

I'm so pissed I didn't bet last weekends fight.  I new Canelo was in tougher than people thought and at 4 1/2 - 1, I should have pulled the trigger.  Those odds were fucking ridiculous.  Bivol has opened as a 2-1 favorite for the rematch.  I hope Canelo does the GGG trilogy first and if he wins then go after Bivol again.  I actually want GGG to turn the clock back one last time.  Win. Retire. 

[wes]

I'm so pissed I didn't bet last weekends fight.  I new Canelo was in tougher than people thought and at 4 1/2 - 1, I should have pulled the trigger.  Those odds were fucking ridiculous.  Bivol has opened as a 2-1 favorite for the rematch.  I hope Canelo does the GGG trilogy first and if he wins then go after Bivol again.  I actually want GGG to turn the clock back one last time.  Win. Retire. 

I thought for sure Canelo would win,but Bivol outboxed him bigtime.

I`m rooting for Castano....I hate Charlo....he`s a kunt.