I bet half of you didn't even lift today

[wes]

September 11 2022

The second workout of the deloading week.

Chest & Back:

Pre-Exhaust Super-Set # 1:
{DB Flyes 3 sets  8 reps
{DB Bench Press - 3 sets  8 reps

Pre-Exhaust Super-Set # 2:
{DB Pullovers - 3 sets 15 reps
{Chest Supported DB Rows - 3 sets 15 reps

Hardly any rest during the entire routine.....great pump !!

TRAIN HARD

[Gym-Rat]

September 11 2022

The second workout of the deloading week.

Chest & Back:

Pre-Exhaust Super-Set # 1:
{DB Flyes 3 sets  8 reps
{DB Bench Press - 3 sets  8 reps

Pre-Exhaust Super-Set # 2:
{DB Pullovers - 3 sets 15 reps
{Chest Supported DB Rows - 3 sets 15 reps

Hardly any rest during the entire routine.....great pump !!

TRAIN HARD

Deloads are great when needed. I ran Wendlers 5/3/1 for a while, it always called for the last week or each month (or 4-week block) to be a deload.
Early on when building up the poundage's / progression, I didnt like to do the deload (felt I didnt need it) as the weights got heavier (week-8, etc) I would gladly take it.
I throw one in (a week-long deload) now when I feel I need it.

My wife is doing the 5x5 (Bill Starr's original version) where he programs a Heavy, a MED and a Light day into each week. (M-W-F routine).
A smart way of doing it also, while also progressing up each week. So many have copied and tweaked his program (which he wrote back in 1976) one of the best weight-training books.
I ended up w/ a signed copy from him.

Today is a weekly "off-day" as far as gym is concerned. (I take every THU and SUN off, (3 on, 1 off, 2 on, 1 off).
Went on our daily 1-hour walk this AM.
Then I shot over to the inlaws and did their lawn for them (pushing it for an hour) felt good to get a couple hours of movement in today.
Pasta, meatballs, sauce all cooking now...

Happy SUN GetBiggers...   

[Gym-Rat]

Subbed. Now we need some merch, etc.
Bhank and Duke the Wonder Dog. Good shit.

[wes]

Deloads are great when needed. I ran Wendlers 5/3/1 for a while, it always called for the last week or each month (or 4-week block) to be a deload.
Early on when building up the poundage's / progression, I didnt like to do the deload (felt I didnt need it) as the weights got heavier (week-8, etc) I would gladly take it.
I throw one in (a week-long deload) now when I feel I need it.

My wife is doing the 5x5 (Bill Starr's original version) where he programs a Heavy, a MED and a Light day into each week. (M-W-F routine).
A smart way of doing it also, while also progressing up each week. So many have copied and tweaked his program (which he wrote back in 1976) one of the best weight-training books.
I ended up w/ a signed copy from him.

Today is a weekly "off-day" as far as gym is concerned. (I take every THU and SUN off, (3 on, 1 off, 2 on, 1 off).
Went on our daily 1-hour walk this AM.
Then I shot over to the inlaws and did their lawn for them (pushing it for an hour) felt good to get a couple hours of movement in today.
Pasta, meatballs, sauce all cooking now...

Happy SUN GetBiggers...   

GR,I`ve done similar stuff to what you`re talking about above over the years, but what I`m doing is much simpler though it`s been effective for me so far.

The first three days I train heavier with much more volume {nothing insane of course},then I take a rest day,then the next three days are lighter with greatly reduced volume,then another rest day,then ......wash,rinse,repeat.

Since I am training every bodypart twice weekly and haven`t done so in decades, I think it`s a good approach.

I remember reading an old 1970`s Iron Man mag when Rader ran the book and in it Vince G. said to train forearms on a seperate day than your regular arm day as this tended to "feed" the biceps with oxygenated nutrient enriched blood without actually breaking down the not yet recovered biceps muscles.....his words,not mine.....but I kinda feel that if there is any creedence to this that this is what I`m doing on the lighter days.....I feel great,get a nice pump twice a week instead of my former once a week per bodypart workouts,I look much better, and am not overtraining so I can`t complain.

[Soul Crusher]

My feet are a complete disaster and it was a total gut check     Harder than expected.   But did not quit

[wes]

My feet are a complete disaster and it was a total gut check     Harder than expected.   But did not quit

Congratulations SC.....well deserved, and there was no doubt in my mind that you wouldn`t complete the course.

Props on an insane endeavoer my friend!!   

[Soul Crusher]

Congratulations SC.....well deserved, and there was no doubt in my mind that you wouldn`t complete the course.

Props on an insane endeavoer my friend!!   

Was some adventure.  We were in the surf at the start and the sand went everywhere

[robcguns]

Congrats SC, you sir are a beast for sure.

[bhank]

Was some adventure.  We were in the surf at the start and the sand went everywhere

Exercise on the sand and in the surf is much harder than people anticipate

[Cook]

Congratulations sc that’s some awesome stuff man

[chaos]

My feet are a complete disaster and it was a total gut check     Harder than expected.   But did not quit

Congrats on finishing that. Any pics of the event?

[joswift]

Congrats on finishing that. Any pics of the event?

Im sure they all had time to take selfies on the way around the course.

[bhank]

Have a headache today haven’t eaten much but it’s the weekend on my way to the gym now drinking a preworkout coffee

[joswift]

Have a headache today haven’t eaten much but it’s the weekend on my way to the gym now drinking a preworkout coffee

Coffee for a headache, good choice

[chaos]

Im sure they all had time to take selfies on the way around the course.

I bet SC's GoPro ran out of batteries half way through but the guys standing around yelling at them probably took some snap shots that we could all enjoy.

[Gym-Rat]

GR,I`ve done similar stuff to what you`re talking about above over the years, but what I`m doing is much simpler though it`s been effective for me so far.

The first three days I train heavier with much more volume {nothing insane of course},then I take a rest day,then the next three days are lighter with greatly reduced volume,then another rest day,then ......wash,rinse,repeat.

Since I am training every bodypart twice weekly and haven`t done so in decades, I think it`s a good approach.

I remember reading an old 1970`s Iron Man mag when Rader ran the book and in it Vince G. said to train forearms on a seperate day than your regular arm day as this tended to "feed" the biceps with oxygenated nutrient enriched blood without actually breaking down the not yet recovered biceps muscles.....his words,not mine.....but I kinda feel that if there is any creedence to this that this is what I`m doing on the lighter days.....I feel great,get a nice pump twice a week instead of my former once a week per bodypart workouts,I look much better, and am not overtraining so I can`t complain.

Awesome stuff Tim!

[Gym-Rat]

My feet are a complete disaster and it was a total gut check     Harder than expected.   But did not quit

Youre a beast man, good on you, now rest for a few days, will ya??

[Soul Crusher]

Exercise on the sand and in the surf is much harder than people anticipate

At the beginning.  So the sand was all up in everyone’s stuff for the rest of the time.   

[robcguns]

At the beginning.  So the sand was all up in everyone’s stuff for the rest of the time.

Did you at any point feel like you might die or quit? I might die just watching it.

[Soul Crusher]

Did you at any point feel like you might die or quit? I might die just watching it.

About half way in my feet were screaming due to blisters and I did not think I was going to make it.   

Thought about dropping.  We had someone who knew how to help on the team and they taped me up.    Slogged it out another 10 hours.    Sucked and was horrible but refused to give in to pain

[bhank]

5 sets flat barbell bench
3 sets incline hammer
2 sets decline hammer
2 sets cable crossover
3 sets tricep cable press down

[wes]

About half way in my feet were screaming due to blisters and I did not think I was going to make it.   

Thought about dropping.  We had someone who knew how to help on the team and they taped me up.    Slogged it out another 10 hours.    Sucked and was horrible but refused to give in to pain

That`s just pure insanity my crazy Italiano friend.....pure insanity.   

[bhank]

About half way in my feet were screaming due to blisters and I did not think I was going to make it.   

Thought about dropping.  We had someone who knew how to help on the team and they taped me up.    Slogged it out another 10 hours.    Sucked and was horrible but refused to give in to pain

Yeah that’s a nope from me I ain’t doing a beach landing and then ruck marching across the eastern front for fun on a weekend

[webstar]

5 sets flat barbell bench
3 sets incline hammer
2 sets decline hammer
2 sets cable crossover
3 sets tricep cable press down

Nice bhanky,

Skin is looking orange. Y
Face is bloated to the max
Looking like a healthy 65 year old man.

All signs point to renal failure.

When are you upping the dose?

[joswift]

soon...