I bet half of you didn't even lift today

[Soul Crusher]

15 min warm up.

60 minutes  - 20 sets - on the 3 minutes

1 minute air bike

5 x 315 hexbar deadlift

10 x 70bd flat DB press

Sled push across the gym

Med ball overhead toss x 4   


30 min cardio

[ChristopherA]

.

Elton has better hair and isn't as gay as Half Truth Hankins

[IroNat]

15 min warm up.

60 minutes  - 20 sets - on the 3 minutes

1 minute air bike

5 x 315 hexbar deadlift

10 x 70bd flat DB press

Sled push across the gym

Med ball overhead toss x 4   


30 min cardio

Good stuff, SC.

[Soul Crusher]

Good stuff, SC.

Thanks bro

[wes]

Nov. 7th. 2022

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.

[Walter Sobchak]

Elton has better hair and isn't as gay as Half Truth Hankins

.

[robcguns]

Nov. 7th. 2022

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.

Good to see you back at it Wes.

[Henda]

Good to see you back at it Wes.

x2 pleased your cracking on with the training again wes mate

[Soul Crusher]

.

Is this really the same person? 

[IroNat]

Nov. 7th. 2022

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.

Patience, Yago...patience.

[robcguns]

x2 pleased your cracking on with the training again wes mate

How you doing Henda?

[Walter Sobchak]

Is this really the same person?

.

[Rambone]

“I could see why some of the boys took him for snobby. He had a quiet way about him, a walk and a talk that just wasn't normal around here. He strolled, like a man in a park with a cane and worried how Getbiggers viewed him, like he needed an invisible squat pad that would shield him from the pain. Yeah, I think it would be fair to say...I liked Hanky from the start.”

[wes]

Good to see you back at it Wes.

Thanks Rob....it feels great to be back !!

[hench]

Wes do you think 4 sets is the optimum amount to do?

Nov. 7th. 2022

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.

[wes]

x2 pleased your cracking on with the training again wes mate

Thanks my brother!! 

Patience, Yago...patience.

Slow and steady bud !!

[wes]

Wes do you think 4 sets is the optimum amount to do?

No I prefer to do more but I had a medical issue where I was forced to stop for a while so I`m easing back into it,and my elbow is fucked.

[BB]

“I could see why some of the boys took him for snobby. He had a quiet way about him, a walk and a talk that just wasn't normal around here. He strolled, like a man in a park with a cane and worried how Getbiggers viewed him, like he needed an invisible squat pad that would shield him from the pain. Yeah, I think it would be fair to say...I liked Hanky from the start.”

"I wish I could tell you that Hankins fought the good fight, and the Getbiggers let him be. I wish I could tell you that, but Getbig is no fairy-tale world. He never said who did it, but we all knew. Things went on like that for a while. Getbig life consists of routine, and then more routine. Every so often, Hankins would show up with fresh bloody underwear. The Getbiggers kept at him. Sometimes he would fight with Matt C, sometimes not.

He always fought, that's what I remember. He fought because he knew if he didn't fight, it would make it that much easier not to fight the next time."

[IroNat]

Awesome.

[Titus Pullo]

Good to see you back at it Wes.

Ditto!

[The Scott]

Nov. 7th. 2022

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.

Well done.  I am glad you are able to start training!  The Bouquet of Bhanky fails to realize that which you have known all alone.  The flower does not compete with other flowers.  It simply grows and blossoms.

Bhanky will never blossom let alone get "plucked".   

I know...that was wronger but I did not care.     The part about you training again is said with sincerity, brother.

[Titus Pullo]

15 min warm up.

60 minutes  - 20 sets - on the 3 minutes

1 minute air bike

5 x 315 hexbar deadlift

10 x 70bd flat DB press

Sled push across the gym

Med ball overhead toss x 4   


30 min cardio

Pardon me if I ask for a really stupid point of clarification...but:

If I understand this correctly, you did 10 one-minute bouts on the air bike, 10 sets of hex bar pulls and 10 sets of DB flat bench with constant poundage and the same rep count per set in a half-hour?

...and you weren't even done for the day?!

Sweet Jesus.  I've read about your rucking and other impressive things.  My man, get someone to *film* some of this.  Everyone worth a shit knows you're honest, but it'd sure as hell inspire tons of guys to reconsider what "being in shape" can truly entail.

[Soul Crusher]

Pardon me if I ask for a really stupid point of clarification...but:

If I understand this correctly, you did 10 one-minute bouts on the air bike, 10 sets of hex bar pulls and 10 sets of DB flat bench with constant poundage and the same rep count per set in a half-hour?

...and you weren't even done for the day?!

Sweet Jesus.  I've read about your rucking and other impressive things.  My man, get someone to *film* some of this.  Everyone worth a shit knows you're honest, but it'd sure as hell inspire tons of guys to reconsider what "being in shape" can truly entail.

20 sets - every 3 minutes  - for 60 minutes

[joswift]

another light session today
hack squats with 20k, 4 slow controlled sest to get the blood flowing
3 sets leg ext
4 sets standing leg curls
3 sets calf raises

Some low back stretching

show day Saturday
Got some feed back at the gym
gym owner says I look better than i did in 2018

low carb days up until Thursday then add in 500gms rice with my meals and up the oats to 2 x 100g bowls AM and PM

Just defluffed the hair off, last tan bed session today, start applying tan on Wednesday


Oh, and there is a big spider in my bathroom....

[webstar]

another light session today
hack squats with 20k, 4 slow controlled sest to get the blood flowing
3 sets leg ext
4 sets standing leg curls
3 sets calf raises

Some low back stretching

show day Saturday
Got some feed back at the gym
gym owner says I look better than i did in 2018

low carb days up until Thursday then add in 500gms rice with my meals and up the oats to 2 x 100g bowls AM and PM

Just defluffed the hair off, last tan bed session today, start applying tan on Wednesday


Oh, and there is a big spider in my bathroom....

Do you apply the tan yourself? Or do you use the show spray tanning company?

Also what tanner are using pro tan?

Or old school  European style  dream tan lol?

If you had a hint of dream tan to the pro tan it comes out really good.

Haven’t used in years last couple of years just paid to use show tanners.