Serious Training Thread

[robcguns]

10 sets db crucifix laterals 25s-35s
Superset
10 sets db shrugs 100-120s

10 sets db laterals 35s-40s
Superset
10 sets db shrugs 130s-140s

10 sets rotary calf 20s-50s
Superset
10 sets leg extensions 20s-30s

[Soul Crusher]

10 sets db crucifix laterals 25s-35s
Superset
10 sets db shrugs 100-120s

10 sets db laterals 35s-40s
Superset
10 sets db shrugs 130s-140s

10 sets rotary calf 20s-50s
Superset
10 sets leg extensions 20s-30s

ThFs why you are jacked.    That’s what works.

[wes]

Notice how Bhanks never posts his work outs here ?   He doesn’t train hard.   

He rarely posts them in his "own thread accusing us of not training at all" and when he does post one, it`s  pathetic.

[wes]

Awesome workout Rob!!

[Soul Crusher]

He rarely posts them in his "own thread accusing us of not training at all" and when he does post one, it`s  pathetic.

He must had had such a terrible upbringing.

[robcguns]

ThFs why you are jacked.    That’s what works.

Well that and the melatonin. Haha thank you sir.

Awesome workout Rob!!

Thank you sir, I just love laterals and shrugs lately so I go in on a usual off day and smoke them.

[Soul Crusher]

10 sets db crucifix laterals 25s-35s
Superset
10 sets db shrugs 100-120s

10 sets db laterals 35s-40s
Superset
10 sets db shrugs 130s-140s

10 sets rotary calf 20s-50s
Superset
10 sets leg extensions 20s-30s

You forgot the oh and I walked half way across the state.   Ha ha ha ha ha ! 

[robcguns]

You forgot the oh and I walked half way across the state.   Ha ha ha ha ha !

Hahaha I’ve been slacking on the walking lately. Gotta get back to it.

[wes]

Hahaha I’ve been slacking on the walking lately. Gotta get back to it.

Rob,just because a journey of a thousand miles begins with a single step,doesn`t mean you  have to take it literally ! 

[Gym Rat]

Smith-Machine

Modified flat JM / Gironda Press - 5 sets
Low incline press - 5 sets
High incline press - 5 sets

Planned to do Hammer Declines, but forgot 

Bells

D-Bell Press - 5 sets
Barbell Preacher curls - 3 sets

[wes]

Good one GR !!

[Soul Crusher]

Didnt make it to gym this am but did 90 min of BJJ - did pretty good. 

[IroNat]

Leg extensions - 5x15-20
Leg curls - 5x8-12
Weighted dips - 7 sets of 3 adding weight then 8 sets of 10 with less weight
Wide lat pulldowns - 7x12
Seated calf - 100 reps total with very short rests between sets

[Grape Ape]

Didnt make it to gym this am

[wes]

Leg extensions - 5x15-20
Leg curls - 5x8-12
Weighted dips - 7 sets of 3 adding weight then 8 sets of 10 with less weight
Wide lat pulldowns - 7x12
Seated calf - 100 reps total with very short rests between sets

Good one brother!! 

[wes]

My abdominal wall flareup is a lot better (damn,I sound like Hanky) 

Anyway,I`m at about 85% so will do another brief back workout and eat as best I can.

Going by feel alone,I think I should be back to "normal" tomorrow.............HOP EFULLY.

[robcguns]

Didnt make it to gym this am but did 90 min of BJJ - did pretty good.

Run out of melatonin?

[Gym Rat]

Run out of melatonin?

I think he took too much, and slept thru his alarm. Highly anabolic.

[IroNat]

My abdominal wall flareup is a lot better (damn,I sound like Hanky) 

Anyway,I`m at about 85% so will do another brief back workout and eat as best I can.

Going by feel alone,I think I should be back to "normal" tomorrow.............HOP EFULLY.

Don't comeback without pics of your doc, preferable naked, or wearing one of those gym leotards.

[wes]

Don't comeback without pics of your doc, preferable naked, or wearing one of those gym leotards.

Parsh Of Peace

She is smoking hot.

[wes]

I think he took too much, and slept thru his alarm. Highly anabolic.

Fucking guys a drug addict....we as his friends should do an intervention before it`s too late. 

[illuminati]

Back & arms today

Straight Bar pulldowns behind neck
super set with straight arm pulldowns
7/8 sets each

T bar rows from 1 plate to 6 8/9 sets

NCG pulldowns - superset with Tricep 45% over head extensions from top pulley
around 8/9 sets each

bottom pulley cable curls superset with tricep pushdowns
9/10 set each

Db hammer curls 6 sets & 2 sets down rack .
Neck work

A bits pissed off as the rack was being used when I wanted to do my partial deadlifts
will have to fit them in on next workout.

looking at my workout it looks like I didnt do much .
A lazy day.

[wes]

Back & arms today

Straight Bar pulldowns behind neck
super set with straight arm pulldowns
7/8 sets each

T bar rows from 1 plate to 6 8/9 sets

NCG pulldowns - superset with Tricep 45% over head extensions from top pulley
around 8/9 sets each

bottom pulley cable curls superset with tricep pushdowns
9/10 set each

Db hammer curls 6 sets & 2 sets down rack .
Neck work

A bits pissed off as the rack was being used when I wanted to do my partial deadlifts
will have to fit them in on next workout.

looking at my workout it looks like I didnt do much .
A lazy day.

Shit,are you kidding.....looks like a lot of hard intense work to me brother....props!!

[robcguns]

10 sets incline db flyes 50,60,70,80,90,90,80,70,60,50
Superset
10 sets rear delt db 35,40,45,50,55,60,65,70,75,80

10 sets dips +45
Superset
10 sets front db raises 20,25,30,35,40,40,35,30,25,20

5 sets leg raises 20s
Superset
5 sets ab coaster 20s

[robcguns]

Back & arms today

Straight Bar pulldowns behind neck
super set with straight arm pulldowns
7/8 sets each

T bar rows from 1 plate to 6 8/9 sets

NCG pulldowns - superset with Tricep 45% over head extensions from top pulley
around 8/9 sets each

bottom pulley cable curls superset with tricep pushdowns
9/10 set each

Db hammer curls 6 sets & 2 sets down rack .
Neck work

A bits pissed off as the rack was being used when I wanted to do my partial deadlifts
will have to fit them in on next workout.

looking at my workout it looks like I didnt do much .
A lazy day.

That’s a lot of sets, I’d say that’s a good one.