I bet half of you didn't even lift today

[Grape Ape]

I’m bigger than you!

That's because unlike me, you "hit the muscle from angles", while causing "muscle confusion", being careful to "stimulate not anhilate" while limiting "lactic acid buildup" and probably never miss a meal post work out to "take advantage of the anabolic window".

[SF1900]

That's because unlike me, you "hit the muscle from angles", while causing "muscle confusion", being careful to "stimulate not anhilate" while limiting "lactic acid buildup" and probably never miss a meal post work out to "take advantage of the anabolic window".

The anabolic window is key to growth.

[Grape Ape]

The anabolic window is key to growth.

Only if shake has precisely 40g of protein and 40 grams of carbs simple enough to be "quickly absorbed" when the muscles are "starving for glycogen". During this crucial time it is "impossible to gain fat", and basically a "free meal".

[The Scott]

Only if shake has precisely 40g of protein and 40 grams of carbs simple enough to be "quickly absorbed" when the muscles are "starving for glycogen". During this crucial time it is "impossible to gain fat", and basically a "free meal".

On it now with a laser manipulated, WiFi equipped measuring cup!  Thanks! 

[Grape Ape]

On it now with a laser manipulated, WiFi equipped measuring cup!  Thanks! 

It's really the only way to do it properly.

[Never1AShow]

Excellent Broscience summary, but probably also a good idea to keep eating if you want to grow.  I rememeber when this was great advice for me:

Never run when you can walk, never walk when you can sit, never sit when you can lie down.

[wes]

September 05 2022

Quads,Hamstrings/Low Back,Calves:
Leg Press - 5 sets
1 plate per side -  50 reps
2 plates per side - 40 reps
3 plates per side - 30 reps
4 plates per side - 20 reps
5 plates per side - 10 reps

Leg Extensions - 5 sets - 12 reps with constant weight of 110 pounds
Unilateral Leg Press - 2 sets - 15 reps per leg alternating legs until finished - 130 pounds
Seated Leg Curls 3 sets - 12-15 with 110 pounds
Dumbell RDL 3 sets - 15 with the 45 pounders
Hyperextensions 3 sets of 15 with bodyweight slow and controlled with a squeeze at the top
Leg Press Calf Raise - 6 sets - to failure with 3 and 4 plates per side +  half reps to failure and static stretching

MY LEGS ARE FUCKING FRIED !!!!

TRAIN HARD

[Coach is Back!]

This weekend was almost all cardio. Did a 16hr combat medical class that kicked our asses. Today is a 12mi bike ride (beach cruiser) with the wife

[IroNat]

Coach,
What military unit have you been assigned to as medic?

[ThisisOverload]

Didn't lift today.

Cooking hamburgers (with diced onions and jalapenos mixed in the meat) for Labor Day. Going to top them with Colby jack cheese (for America) and obviously bacon, tomaters and possibly a fried egg.

Also making my homemade Cholo (charro) beans for the Mexican-Americans (who pay taxes).

Steamed broccoli with a garlic cheese topping sauce.

And some fucking baked potatoes covered in whatever the hell people want.

Beers will be drank.

Might jump in the pool naked.

Who knows.

Merica.

[Cook]

Didn't lift today.

Cooking hamburgers (with diced onions and jalapenos mixed in the meat) for Labor Day. Going to top them with Colby jack cheese (for America) and obviously bacon, tomaters and possibly a fried egg.

Also making my homemade Cholo (charro) beans for the Mexican-Americans (who pay taxes).

Steamed broccoli with a garlic cheese topping sauce.

And some fucking baked potatoes covered in whatever the hell people want.

Beers will be drank.

Might jump in the pool naked.

Who knows.

Merica.

Awesome! Now that’s how to celebrate a holiday

[Hulkotron]

SF1900 is a muscle angles expert

I’m still not feeling great but “worked chest” (nh) today.

[wes]

SF1900 is a muscle angles expert

I’m still not feeling great but “worked chest” (nh) today.

My nikka !!

[Coach is Back!]

Coach,
What military unit have you been assigned to as medic?

Ha! None, I like to challenge myself a little. Nothing wrong with challenging yourself when you get older.

[JackTheRipper]

Haven't lifted for weeks. I'm having a mare. Fucked the discs in my back again trying to be a hero and lifting a marble coffee table in to my car alone. Then burned my fucking hand later to the point where it looks like I wanked off a red-hot poker. Might just launch myself in front of a train.

Not the sharpest tool in the shed are U ?

[Taffin]

The anabolic window is key to growth.

I open my anabolic window to the correct angle, and then throw BCAA's through it

[Soul Crusher]

Cyborg mode this am.  3 days out

[Gym-Rat]

Skipped deadlift today, going to try to alternate Heavy DL and Heavy SQ every-other week.
Both in same week have been bothering lower-back lately.

Superset:
{Reverse Hypers - 5 Sets
{Smith-Shrugs - 5 Sets

Straight Sets:
Hammer-High Pulldowns - 5 Sets
Iso-Lateral Rows - 5 Sets
Nautilus Pullovers - 5 Sets

[Grape Ape]

Never run when you can walk, never walk when you can sit, never sit when you can lie down.

Great advice for being unathletic and unhealthy.

[Phantom Spunker]

Not the sharpest tool in the shed are U ?

The burn wasn't my fault and the owner of the table was about eighty and would have died if he tried it. But no, it wasn't the best move.

[wes]

Cyborg mode this am.  3 days out

Finish strong SC....we`re all rooting for you buddy!! 

[wes]

September 06 2022

Chest,Back,Neck:
Dumbell Inclines - 5 sets - 50-20,70-12,70-12,70-12,55-15
Dumbell Flyes - 5 sets - 30-20,50-12,50-12,50-12,35-15
Dumbell Pullovers - 5 sets - 50-15,65-12,65-12,65-10,50-15
Baebell Rows - 5 sets - 120-20,135-12,150-10,160-8,130-12
Lying Plate Neck Raise 3 sets to failure

Good one......wicked tight pump !!

TRAIN HARD

[Hulkotron]

Nice wes, repping 160 on BB rows of pretty good for a middle-aged guy.

[wes]

Nice wes, repping 160 on BB rows of pretty good for a middle-aged guy.

Thanks bother.....I`ve done much much MUCH more but was on a contest cycle.....plus I have been training just about a year now after doing nothing remotely physical for 5 years except filling my face and smoking like a total idiot.

I`m training for the Masters Nationals next July so this is just the start.......I`m on a mission !!

Thanks again old friend, I didn`t mean to ramble like some old senile fuck......it just comes naturally !!  LOL 

[wes]

Nice wes, repping 160 on BB rows of pretty good for a middle-aged guy.

I like the sound of that.......has a nice ring to it.