Serious Training Thread

[Gym Rat]

Tuesday morning

Back

Panatta Pulldown 3 x 8-12
Panatta back double bicep pulldown machine 3 x 8-12
Cable one arm row aRSENAL MACHINE (AMAZING)- 3 x 8-12
Hammer DY Row- 3 x 8-12
Face down paralllel row- 3 x 8-12
Shrug Machine- 3 x 8-12
Face Pull- 3 x 8-12
Hyperextsnions- 2 x 12-15
Head harness 3 sets

Nice one man!

[Gym Rat]

Back / Traps

Pull ups - 5 sets
Bent rows - 5 sets
Iso-Rows - 5 sets
Shrugs - 5 sets
Reverse Hypers - 5 sets
Pull downs - 5 sets
Face pulls - 5 sets (Never really did these, but felt good on damaged shoulder) (Light)

[38 returns]

I'm building back up bit by bit!

Current split

Tues- Back
Weds- Glutes/Hames/Calves - I've got weak glutes
Thurs- Chest/Biceps/Forearms

Sat- Delts, Tris
Sunday- Quads, Calves

I am at Nathan De Asha's gym in Liverpool. Best gym i have ever trained at the ragne of equipment is crazy. Dbells to 100k. Great atmosphere and Nathan trains like a beast. Easy to motivate yourself in that environment. Some of the lads in there are strong as hell. 5 plate benches? 8 plate squat? But its a collegiate atmosphere.l The thing he insists on are everyone puts the weights back and keeps the place tidy and is polite. Or you get a ban. Lots of female fitness athletes in. It keeps me out of the pub and in a good mental frame of mind.

Gymrat your sessions are mental!

[Gym Rat]

I'm building back up bit by bit!

Current split

Tues- Back
Weds- Glutes/Hames/Calves - I've got weak glutes
Thurs- Chest/Biceps/Forearms

Sat- Delts, Tris
Sunday- Quads, Calves

I am at Nathan De Asha's gym in Liverpool. Best gym i have ever trained at the ragne of equipment is crazy. Dbells to 100k. Great atmosphere and Nathan trains like a beast. Easy to motivate yourself in that environment. Some of the lads in there are strong as hell. 5 plate benches? 8 plate squat? But its a collegiate atmosphere.l The thing he insists on are everyone puts the weights back and keeps the place tidy and is polite. Or you get a ban. Lots of female fitness athletes in. It keeps me out of the pub and in a good mental frame of mind.

Gymrat your sessions are mental!

I watch Nate on his IG. Heck of a gym.
Dudes strong as an Ox. Seems hilarious as well...

good split by the way, Im trying to drop to 5 days myself. Currently at 6... Extra day of rest Im sure will be helpful..

[38 returns]

He's a legend- he genunely cares about the members, is approachable as are all his team. Over the years i've trained in the best UK gyms in London etc- his blows every gym out of the water. Love it!

And he's crazy strong too!

Me, less so. Less so by a distance!

[Cook]

He's a legend- he genunely cares about the members, is approachable as are all his team. Over the years i've trained in the best UK gyms in London etc- his blows every gym out of the water. Love it!

And he's crazy strong too!

Me, less so. Less so by a distance!

sounds like an awesome gym

[pamith]

Yesterday I trained

[wes]

April 11, 2023

Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets

Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets

ON A MISSION

[The Scott]

April 11, 2023

Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets

Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets

ON A MISSION

Way to go, Wes!

[wes]

Way to go, Wes!

Thanks buddy!! 

[Gym Rat]

April 11, 2023

Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets

Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets

ON A MISSION

hell yeah!

[pamith]

My muscles are a bit sore

[Gym Rat]

Legs

Squat - 5 sets up to 405 x 3
Leg Press - 5 sets
Leg Ext - 5 sets
Leg Curl - 5 sets
Calf Raise - 5 sets

Wrist curls - 5 sets

[38 returns]

Wednesday- Glutes, Hams, Calves

Hip Thrusts 3x15-20
Leg Curl 3 x15-20
Standing Leg Curl 3x 15-20
Wide and High Leg Pres 3 x 20

Calf Raise 4 x 15
Seated Calf 3 x 20-25
Hack Style Calf Raise 3 x 15

Loads of lactic acid and walking like i've Brian Hankins'd myself. But masive endorphin release after!

[wes]

April 12, 2023

Back,Traps,Neck:
Lat Pulldowns - 3 sets
DB Pullovers - 3 sets
T-Bar Rows - 3 sets
Two-Arm DB Rows - 3 sets

Dumbell Shrugs - 3 sets

Lower Back Extension Machine - 3 sets

Lying Plate Neck Raises - 3 sets

ON A MISSION

[38 returns]

I've realised my workout today looks like a fucking fitness chicks! Apologies - in fairness the entire back of the legs are 'wobbly'.

Wes are you back at a gym or at home?

[wes]

I've realised my workout today looks like a fucking fitness chicks! Apologies - in fairness the entire back of the legs are 'wobbly'.

Wes are you back at a gym or at home?

You`re workouts look great man !!

I just re-joined a gym in my town......I train legs, chest,back,at the gym and shoulders and arms at home.

[38 returns]

the gym I train at is a monster. I don't drive so I have ot travel on a bus an hour to get there an hour back but its amazing. Some serious people training there but a really great atmosphere and assholes are not tolerated. They recently had Tom Stoltman there- numerous IFBB pro's and Nathan de Asha leads from the front with his training but has time for everyone. Here it is a year ago- there are now about a further 40 machines here. And a posing room where you can see all the weaknesses (hi Brian). And they did have a recovery suite with ice bath, leg compression things, sauna etc etc. Anyone can't fail to improve.

[wes]

^^^^My gym is nothing like that....I wish it was!! 

[wazhazbin]

Well you sonzabitching bunch of misfits you did it now.

i come here  for a few laughs

and last night i go and join a damn gym.

way to go...

[38 returns]

wazhazbin

ask hanky for his forearm programme mate

he might spill his secret

[wazhazbin]

wazhazbin

ask hanky for his forearm programme mate

he might spill his secret

No way,,,   big forearms are gross!!

[wes]

Well you sonzabitching bunch of misfits you did it now.

i come here  for a few laughs

and last night i go and join a damn gym.

way to go...

My man!! 

[deadz]

Incline hammer 4 sets
Flat DB 4 sets
Seated upright machine press 4 sets
Cable crossovers 4 sets

Unilateral cable curls 3 sets
Cambered bar curl 3 sets
Rev curl 3 sets
Rope curl 3 sets
Preacher curls 3 sets

20 minute treadmill

[wes]

April 13, 2023

Shoulders + Calves:
Seated Dumbell Press - 4 sets
Dumbell Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets

Calf Raises - 5 sets

ON A MISSION