I bet half of you didn't even lift today

[BB]

.

[Gym Rat]

A day off from weights again. (I dont lift on TUE, THU, SUN).

10 mins - treadmill (light jog)
10 mins - upright bike

Then:

10 mins:

2 mins - concept rower
2 mins - heavy bag
2 mins - walking backward sled-pulls
2 mins - abs
2 mins - face-pulls (shoulder rehab)
Rest 2 mins, repeat the above for another 10 min cycle.

Stretch 10 mins
Even that small 20 minutes of "conditioning stuff" makes me appreciate what some of the guys do here for their workouts.

[wes]

Tonights workout halfway through it’s much harder than it looks

You have no clue as to how to write up a power routine,

You wasted a lot of energy there near the end.......probably could have gone heavier if you had the least hint of a clue as to what the fuck you are doing.

[webstar]

Because I have little guy skills in a big guy body now. You develop skills in the smaller weight classes. The heavier guys don’t have the skills. Now someone who starts as a little guy and develops skills then gets big that’s a problem

Hanky,

How come these elite skills didn’t help you in your MMA fight?

Also, did you use halo for this fight or just EPO?

[BB]

Because I have little guy skills in a big guy body now. You develop skills in the smaller weight classes. The heavier guys don’t have the skills. Now someone who starts as a little guy and develops skills then gets big that’s a problem

Hankins, you've been beat up at least four times that we know about.

[webstar]

Anyone, have the betting line on Brian’s baby mother Vs Brian?

Surely, she must be heavily favourite as he tore his pec simply from her presence .

[IroNat]

To bad you couldn't summon those skills in your mma career.  You were ragdolled by Busch leaguer's.

This fact is an enigma along with what happened to the $2,000 skateboard that didn't work and made Bhanky cry.

[wes]

Famous Hankins tough guy quotes, bottom 3 you want -

Fixed -
 

.

Shit,I`m gonna` need to sleep with the lights on for at least a month after reading that. 

What a fucing buffoon !!  LOL 

[Soul Crusher]

Amazing gym, SC.

No more training in the parking garage?

F no - I only did that because the nutcases closed the gyms in NYC  and then wanted masks 

[webstar]

Famous Hankins tough guy quotes, bottom 3 you want -

Fixed -
 

.

LOL, all this while eating hot dogs due to poverty but spending winters in the Swiss alps.

Bull shit Brian can’t event keep his lies straight.

Horseshit Healy , why don’t you go back and delete some posts so you look like less of a lair.

[bhank]

You have no clue as to how to write up a power routine,

You wasted a lot of energy there near the end.......probably could have gone heavier if you had the least hint of a clue as to what the fuck you are doing.

The world champion strict curler who has the highest rated Wilkes curl in the world and heaviest body weight curl ever for any weight (201lbs curled at 198lb weight class) wrote the workout for me. I am following his plan. I don’t typically like training twice a week it has been an adjustment. I also like more reps.  But yeah I forgot I was doing that and busted out like 8 reps on the 2nd set before remembering I was not able to finish it all strict.

Honestly I am looking forward to this being over so I can get back to volume once a week. I do think this little powerlifting style for a few weeks may help me push past a plateau and certainly motivates me to train more arms. I will probably do the contest again next year but will train my way during the year then Focus again on low reps prior they typically do like an 8-10 week program prior to a contest so I will probably try that next time. This time is a bit rushed as I only had 3 weeks to prepare

[bhank]

Shit,I`m gonna` need to sleep with the lights on for at least a month after reading that. 

What a fucing buffoon !!  LOL 

That kid was a killer I have mellowed considerably he would probably whoop my ass I am telling you he was not human

[GymnJuice]

That kid was a killer I have mellowed considerably he would probably whoop my ass I am telling you he was not human

Could he have taken out a 13 year old Mike Tyson?

[bhank]

Could he have taken out a 13 year old Mike Tyson?

By sweep single and strangulation. Before the knees went I had a John Smith level sweep single I could take someone down without being touched with ease.

[webstar]

By sweep single and strangulation. Before the knees went I had a John Smith level sweep single I could take someone down without being touched with ease.

How were you able to wrestle while skiing in the winter all while your mom was a flight attendant.

Right; all makes sense

[IroNat]

LOL, all this while eating hot dogs due to poverty but spending winters in the Swiss alps.

Bull shit Brian can’t event keep his lies straight.

Horseshit Healy , why don’t you go back and delete some posts so you look like less of a lair.

Eyes are dead...no soul.

Blond-haired baby-faced psycho killer Bhanky.

[wes]

The world champion strict curler who has the highest rated Wilkes curl in the world and heaviest body weight curl ever for any weight (201lbs curled at 198lb weight class) wrote the workout for me. I am following his plan.

Yeah,and I`m wes,and I say it could be written to be far more effective,but carry on.

[ChristopherA]

Haters going to hate but of a knot in my left lat today think I will rest

Good arm. How come you have no separation while being so lean though?

[Grape Ape]

A day off from weights again. (I dont lift on TUE, THU, SUN).

10 mins - treadmill (light jog)
10 mins - upright bike

Then:

10 mins:

2 mins - concept rower
2 mins - heavy bag
2 mins - walking backward sled-pulls
2 mins - abs
2 mins - face-pulls (shoulder rehab)
Rest 2 mins, repeat the above for another 10 min cycle.

Stretch 10 mins
Even that small 20 minutes of "conditioning stuff" makes me appreciate what some of the guys do here for their workouts.

If you have time, could you share (public or PM) how you rehabbed the should with the labrum tear?   I can only do so many RC band exercises.

[bhank]

Good arm. How come you have no separation while being so lean though?

Because  it’s a mid workout pic in a dark basement??

[webstar]

Because  it’s a mid workout pic in a dark basement??

Why only 1 arm?

i'm guessing because it is the only one atrophy free

[wes]

That kid was a killer I have mellowed considerably he would probably whoop my ass I am telling you he was not human

[Gym Rat]

If you have time, could you share (public or PM) how you rehabbed the should with the labrum tear?   I can only do so many RC band exercises.

Basically the "Retard-Method". 

Honestly, I went to the gym each normal day, and only did what I could using little-girl weights.
So for many months I would bench with the bar only. (Then add easy bands, etc).
I would do smith-BNP's with the bar only and maybe some 2.5's.
I would use the rubber bands and do stretches I watched on Youtube..
I would do the over-head broom-stick stretch (Dante's 50 reps) until I could get it behind my head, etc.

It was basically just letting it heal on its own while not stopping my normal movements. Many hurt like hell, but it was just letting heal over time. (Took about a year).

I have something going on now with it again (heard and felt a 'pop' like 3 months back benching 335, so cannot go past 225 right now (back up from the empty-bar again), and I use the 2-board padded block to bench with to keep me from going to chest.

30+ years ago when I first tore it, they went in and saw lots of scar tissue. So this keeps happening as I push it hard.
Will need to stop doing that one day...

[bhank]

Why only 1 arm?

i'm guessing because it is the only one atrophy free

Hold up both your arms and use the 3rd to take a pic dumbass

[Grape Ape]

Basically the "Retard-Method". 

Honestly, I went to the gym each normal day, and only did what I could using little-girl weights.
So for many months I would bench with the bar only. (Then add easy bands, etc).
I would do smith-BNP's with the bar only and maybe some 2.5's.
I would use the rubber bands and do stretches I watched on Youtube..
I would do the over-head broom-stick stretch (Dante's 50 reps) until I could get it behind my head, etc.

It was basically just letting it heal on its own while not stopping my normal movements. Many hurt like hell, but it was just letting heal over time. (Took about a year).

I have something going on now with it again (heard and felt a 'pop' like 3 months back benching 335, so cannot go past 225 right now (back up from the empty-bar again), and I use the 2-board padded block to bench with to keep me from going to chest.

30+ years ago when I first tore it, they went in and saw lots of scar tissue. So this keeps happening as I push it hard.
Will need to stop doing that one day...

Thanks man.

For me it's odd.  I went to bench a few months ago and it was like "nope"....and that's when I went in an got the MRI and found out.

I did only close grip shit, but could get away with Viking Presses on the landmine.  So I've been doing that to try to get through this 12 week program that called for OH presses.

Then, this week, DB presses were on the menu, and I did them fine (probably shouldn't - I can always feel "something").

It's so random - I can do stuff in the gym, but if I reach for something at the wrong angle.......OUCH.