Serious Training Thread

[wes]

December 07, 2022

Shoulders,Neck,Abs:
Seated Bradford Press - 4 sets {after a light warm up set}
Lateral Raise - 4 sets
Bent - Over Laterals - 4 sets
Lying Plate Neck Raise - 4 sets
Crunches - 3 sets

Good one !!

[Gym Rat]

Which body part should I talk about?

What does your bench/chest routine look like?

[Walter Sobchak]

Heading into the Holidays I’m looking to cut way down on sugar/carbs with seasonal eating and drinking. Seems to help reduce soreness and inflammation.

My goal is to stay at 252 - 255 until the New Year, then drop 10 lbs once I decide on “goals” for 2023.

For training, my goal is to strict curl 35 lbs or so. Should be close to a world record or some shit like that. I will probably need to borrow Jane’s infamous wrist wraps.

[Grape Ape]

For training, my goal is to strict curl 35 lbs or so. Should be close to a world record or some shit like that. I will probably need to borrow Jane’s infamous wrist wraps.

Impressive if you use you cock / noabraham g

[Walter Sobchak]

Impressive if you use you cock / noabraham g

You’re probably in the wrong thread if you’re impressed by cock use?

Let me know if you need a link to a Shizzo thread?   🤣

[jpm101]

Or you could go to the TRAINING Q&A site here on GB.
Use to be somewhat active, now pretty dead. Don't know if guy's just over looked it or not aware of it. Was pretty informative back in the day, with some good give and take. I'll go there on occasion but not much of an input to draw attention to.

I last posted there last August, no special reason just did, Didn't expect any response anyway.    My training session this afternoon will be: Floor Presses  doing GVT 10x10's. 90 seconds between sets. That's it.

Good Luck

[sculpture]

I once did GVT style training exclusively for a few months. A good pump and very testing. I'm not sure how sustainable it is especially when trying to diet. My approximate split was:

Bench 10 x 10
Dip 3 x 10
Db press 3 x 10
Biceps

Chins 10 x 10 (attempted at least)
Db pullover 3 x 10
BB row 3 x 10


Military press 10 x 10
Db shrug 3 x 10
Triceps

Squats 10 x 10
Front Squats 3 x 10
Stiff leg dead 3 x 10
Calves

I remember the squats one cold day and the steam was emanating from me afterwards

[Phantom Spunker]

I did back and arms today. Nothing hardcore - just machines and cables followed by some flexibility work. Coming down with the flu or something close to it tonight, though. My nephew has passed it on to me and I feel like shit. Time to break out the codeine and become a mong for a few days.

[joswift]

I did back and arms today. Nothing hardcore - just machines and cables followed by some flexibility work. Coming down with the flu or something close to it tonight, though. My nephew has passed it on to me and I feel like shit. Time to break out the codeine and become a mong for a few days.

I dont think we will notice in your posts

[Titus Pullo]

Yesterday.

Alternate db curls 45x30,50x25,55x20,60x17,65x14,70x12,75x10,80x6,85x3.
Superset
Overhead db extensions 60x30,70x25,80x20,90x17,100x14,110x11,120x8,130x6,140x4.

Weighted dips bw+90lbs 6 sets 10-20.
Superset
Chins 6 sets bw 12-6

Wrist curls 135 for 8 sets
Superset
Reverse wrist curls 65 for 8 sets

Walked 10 miles.

Nuts!  Most impressive, especially since you've not so much as seen a Thai pink in ages.

[Phantom Spunker]

I dont think we will notice in your posts

[TheShape.]

Chest and back today:
Bench Press 5x5 then one light set of 25 with 135
Machine Row 5x10
Fly Machine 5x12
Lat Pulldown 5x12
Ab sit-ups 2x25
Dumbbell Shrugs 3x15

[Gym Rat]

Chest and back today:
Bench Press 5x5 then one light set of 25 with 135
Machine Row 5x10
Fly Machine 5x12
Lat Pulldown 5x12
Ab sit-ups 2x25
Dumbbell Shrugs 3x15

Great one ^^

[Gym Rat]

Had my 2nd "off day from weights" cardio / conditioning (or lack of) session this week.

Cardio

Elliptical - 10 mins
Bike - 10 mins

Cond. Round 1 ( 5 mins)

Concept rower - 1 minute
Kettlebell swing - 1 minute
Spin Bike - 1 minute
Battle Rope - 1 minute
Reverse sled pull - 1 minute

Cond. Round 2 ( 5 mins)

Concept rower - 1 minute
Kettlebell swing - 1 minute
Spin Bike - 1 minute
Battle Rope - 1 minute
Reverse sled pull - 1 minute

MISC

Ab crunch - 4 sets
Stretch - 10 mins (hip flexors, brutal tightness from sitting for a living)
Rotary calf - 4 sets

Pre
2 Coffees
Rice cake w/ natty peanut butter (Like Pamith, I'm natty+).

Post
Life Cereal (half a box) 

[Grape Ape]

GR - reading lots of stuff about using the reverse sled pull to warmup - using 50% of bodyweight and doing it for 4-5 min consecutively - I've been doing it to replace airdyne minutes in my warmup

[Gym Rat]

GR - reading lots of stuff about using the reverse sled pull to warmup - using 50% of bodyweight and doing it for 4-5 min consecutively - I've been doing it to replace airdyne minutes in my warmup

Uses different muscles for sure. Im only using a 45 on it (plus sled weight of 75 lbs) for now since I just started. (And waiting for DOMS to subside from Leg-training).
(One of the sled's removable uprights is missing, I need to find it). So 120 lbs on the sled, I weigh 210 now. A bit above 50% (57%) of bodyweight, works for me).

Leg soreness and back pain is definitely limiting me with this conditioning stuff. But I'm skipping SQ and DL for a couple weeks to heal up.
Still got a good workout otherwise.

[TheShape.]

GR - reading lots of stuff about using the reverse sled pull to warmup - using 50% of bodyweight and doing it for 4-5 min consecutively - I've been doing it to replace airdyne minutes in my warmup

I’ve recently starting doing these, we call them body drags. On leg day I like to load it up at the end and take a few laps back and forth. Amazing hamstring pump

[Grape Ape]

Uses different muscles for sure. Im only using a 45 on it (plus sled weight of 75 lbs) for now since I just started. (And waiting for DOMS to subside from Leg-training).
(One of the sled's removable uprights is missing, I need to find it). So 120 lbs on the sled, I weigh 210 now. A bit above 50% (57%) of bodyweight, works for me).

Leg soreness and back pain is definitely limiting me with this conditioning stuff. But I'm skipping SQ and DL for a couple weeks to heal up.
Still got a good workout otherwise.

It will get easier, but a minute straight of KB swings and BR isn't easy.

[Grape Ape]

I’ve recently starting doing these, we call them body drags. On leg day I like to load it up at the end and take a few laps back and forth. Amazing hamstring pump

Totally.

I find it really warms up the knees, pre squats.

[muscle matters]

Push day

Incline barbell press, dumbbell press, dips

Lateral raises, smith machine press

Dip machine, press down

[robcguns]

Nuts!  Most impressive, especially since you've not so much as seen a Thai pink in ages.

Thank you sir, yes it’s been a long ass time since I chewed on some of those haha.

[robcguns]

8 sets laterals 25s-50s
Superset
8 sets db shrugs 70-120s

8 sets db rear delt 35-60s
Superset
8 sets dips deep bw 20s

8 sets cable flys
Superset
8 sets rotary calf

Walked 8 miles.

[IroNat]

8 sets laterals 25s-50s
Superset
8 sets db shrugs 70-120s

8 sets db rear delt 35-60s
Superset
8 sets dips deep bw 20s

8 sets cable flys
Superset
8 sets rotary calf

Walked 8 miles.

Eight is a magic number.

[robcguns]

Eight is a magic number.

Haha didn’t even notice but yes it seems to be.

[Gym Rat]

Push day

Incline barbell press, dumbbell press, dips

Lateral raises, smith machine press

Dip machine, press down

Looking HUGE MM!