NO BULLSHIT TRAINING THREAD..........JUST TRAINING !

[robcguns]

8 sets of pulldowns various grips

8 sets incline db presses 70,80,90 for 20s 100,110,120 for 15s 130,140 for 10s

8 sets behind the back shrugs 225 sets of 20

[joswift]

8 sets of pulldowns various grips

8 sets incline db presses 70,80,90 for 20s 100,110,120 for 15s 130,140 for 10s

8 sets behind the back shrugs 225 sets of 20

train with your mate again?

[robcguns]

train with your mate again?

Yessir, I wanted day off but he came by and picked me up so I said fuck it.

[Gym Rat]

Back

Deadlift, worked up to 445 lbs, then - 4 sets (of singles) w/ that
Iso-Lateral Rows - 4 sets
Pull-Ups - 4 sets
Reverse Hypers - 4 sets
Shrugs - 4 sets
Lat-Pulls - 4 sets

[robcguns]

Back

Deadlift, worked up to 445 lbs, then - 4 sets (of singles) w/ that
Iso-Lateral Rows - 4 sets
Pull-Ups - 4 sets
Reverse Hypers - 4 sets
Shrugs - 4 sets
Lat-Pulls - 4 sets

Beast.

[IroNat]

Muscle clean & press - Sets of 2 to a top set of 2 (9 pyramid sets) then less weight 3x5
Barbell shrugs - 3x20
Pullups - 3x3

[IroNat]

Back

Deadlift, worked up to 445 lbs, then - 4 sets (of singles) w/ that
Iso-Lateral Rows - 4 sets
Pull-Ups - 4 sets
Reverse Hypers - 4 sets
Shrugs - 4 sets
Lat-Pulls - 4 sets

Terrific.

[IroNat]

8 sets of pulldowns various grips

8 sets incline db presses 70,80,90 for 20s 100,110,120 for 15s 130,140 for 10s

8 sets behind the back shrugs 225 sets of 20

Have you heard of the Magic 8 Ball?

 

[Gym Rat]

Muscle clean & press - Sets of 2 to a top set of 2 (9 pyramid sets) then less weight 3x5
Barbell shrugs - 3x20
Pullups - 3x3

When you shrug, do you do the "up/down" or "rotate the shoulders".
I see most people overloading the weights, rotating their shoulders, but they have no traps.

I found if I lighten the weight, use the Smith and lean FWD just a tiny bit, I feel it the most and my traps have grown.

Not freaky like SF1900's, but they are there. SF has great traps and a great overall physique..

[joswift]

When you shrug, do you do the "up/down" or "rotate the shoulders".
I see most people overloading the weights, rotating their shoulders, but they have no traps.

I found if I lighten the weight, use the Smith and lean FWD just a tiny bit, I feel it the most and my traps have grown.

Not freaky like SF1900's, but they are there. SF has great traps and a great overall physique..

best for traps

try leaning a bit further forward put your head down and pull back further

[Gym Rat]

best for traps

try leaning a bit further forward put your head down and pull back further

Yup, those and some alternative things are very good... Like the chest supported row for example.
When I get lower on the machine, it sort of mimics this face-pull move. Upper back and traps...

Same for the Iso-Lateral row machine. I lower the seat, so the rowing move is very high, again like those face pulls...

[IroNat]

When you shrug, do you do the "up/down" or "rotate the shoulders".
I see most people overloading the weights, rotating their shoulders, but they have no traps.

I found if I lighten the weight, use the Smith and lean FWD just a tiny bit, I feel it the most and my traps have grown.

Not freaky like SF1900's, but they are there. SF has great traps and a great overall physique..

I do the up down and hold it at the top for a second or two.  Wide grip.

[wes]

8 sets of pulldowns various grips

8 sets incline db presses 70,80,90 for 20s 100,110,120 for 15s 130,140 for 10s

8 sets behind the back shrugs 225 sets of 20

Back

Deadlift, worked up to 445 lbs, then - 4 sets (of singles) w/ that
Iso-Lateral Rows - 4 sets
Pull-Ups - 4 sets
Reverse Hypers - 4 sets
Shrugs - 4 sets
Lat-Pulls - 4 sets

Muscle clean & press - Sets of 2 to a top set of 2 (9 pyramid sets) then less weight 3x5
Barbell shrugs - 3x20
Pullups - 3x3

Good workouts you fargin` aminals !!!! 

[wes]

August 07, 2023
Quads,Hamstrings,Calves:

Leg Press - 8 sets 20,15,12,12,10,8,15,20 (pyramided up,then backed off on last 2 sets)
Sissy Squats on Smith Machine - 2 sets 10 (used no wt. have to get used to these but they were killer....will add sets and higher reps,then add weight when possible...this cat is black so he has high calves...my calves rested perfectly against the bar)

Leg Extensions - 3 sets 15,12,20 (Pyramided up,then down on last set...made an effort to hold each rep at the top)
Adductor Machine - 2 X 20 (constant weight)

Seated Leg Curls - 6 sets 20,15,12,12,10,15 (Pyramided up,then down on last set...made an effort to hold and squeeze each rep at the bottom....will soon also add DB RDL as this is the only leg curl machine we have at the gym)

Rotary Calf Machine - 5 sets to failure (pyramid style again)

Hobbling around like a cripple right now.......I love it!!!   

[robcguns]

August 07, 2023
Quads,Hamstrings,Calves:

Leg Press - 8 sets 20,15,12,12,10,8,15,20 (pyramided up,then backed off on last 2 sets)
Sissy Squats on Smith Machine - 2 sets 10 (used no wt. have to get used to these but they were killer....will add sets and higher reps,then add weight when possible...this cat is black so he has high calves...my calves rested perfectly against the bar)

Leg Extensions - 3 sets 15,12,20 (Pyramided up,then down on last set...made an effort to hold each rep at the top)
Adductor Machine - 2 X 20 (constant weight)

Seated Leg Curls - 6 sets 20,15,12,12,10,15 (Pyramided up,then down on last set...made an effort to hold and squeeze each rep at the bottom....will soon also add DB RDL as this is the only leg curl machine we have at the gym)

Rotary Calf Machine - 5 sets to failure (pyramid style again)

Hobbling around like a cripple right now.......I love it!!!   

Nice one Wes. I’ve never been able to get into leg training. I don’t get how all you guys do it. I do leg extensions and calfs I enjoy calfs but truly hate leg work. Guess since I’m not a bodybuilder it’s ok. I love the burn of leg extensions but squats and leg presses just kill me.

[Gym Rat]

August 07, 2023
Quads,Hamstrings,Calves:

Leg Press - 8 sets 20,15,12,12,10,8,15,20 (pyramided up,then backed off on last 2 sets)
Sissy Squats on Smith Machine - 2 sets 10 (used no wt. have to get used to these but they were killer....will add sets and higher reps,then add weight when possible...this cat is black so he has high calves...my calves rested perfectly against the bar)

Leg Extensions - 3 sets 15,12,20 (Pyramided up,then down on last set...made an effort to hold each rep at the top)
Adductor Machine - 2 X 20 (constant weight)

Seated Leg Curls - 6 sets 20,15,12,12,10,15 (Pyramided up,then down on last set...made an effort to hold and squeeze each rep at the bottom....will soon also add DB RDL as this is the only leg curl machine we have at the gym)

Rotary Calf Machine - 5 sets to failure (pyramid style again)

Hobbling around like a cripple right now.......I love it!!!   

Excellent!!   

[wes]

Nice one Wes. I’ve never been able to get into leg training. I don’t get how all you guys do it. I do leg extensions and calfs I enjoy calfs but truly hate leg work. Guess since I’m not a bodybuilder it’s ok. I love the burn of leg extensions but squats and leg presses just kill me.

I love training legs Rob,though you would never know it by lack of leg development ! 

Your legs are more than likely bigger than my entire body! 

Excellent!!   

Thanks GR....right back at ya` buddy!

[Taffin]

robc's favorite number is 8.

Its his mates actually

 

[Gym Rat]

The usual TUE - Bench / Accessories (home gym)

Bench Press - 4 sets
Close grips - 4 sets
JM Press - 4 sets
Nose Breakers - 4 sets
D-Bell Bench - 4 sets
Cable-Flyes - 4 sets

[IroNat]

The usual TUE - Bench / Accessories (home gym)

Bench Press - 4 sets
Close grips - 4 sets
JM Press - 4 sets
Nose Breakers - 4 sets
D-Bell Bench - 4 sets
Cable-Flyes - 4 sets

There is no Magic 4 Ball unfortunately.

[Gym Rat]

There is no Magic 4 Ball unfortunately.

Love the 4's!!    

[robcguns]

6 db shoulder press 50,60 for 30s 70,80,80,80 for 20s

6 sets db laterals 3 crucifix 3 palms down 20s for 15s

6 sets db upright rows 35s for 15s

6 sets barbel shrugs 315 for 10s

6 sets palms up front raises 20s for 15s

I gotta say trt makes me insanely hungry. So 5 days ago I started a protein shake fast and it’s going good, I enjoy not eating cause my digestive system feels so good and less strained. I just kept getting bigger and stronger and while that is fun I had to stop it so down 10lbs of water in these last 5 days, gonna continue for two weeks then slowly add a meal in a day for a few weeks until I can contain this hunger.

[joswift]

6 db shoulder press 50,60 for 30s 70,80,80,80 for 20s

6 sets db laterals 3 crucifix 3 palms down 20s for 15s

6 sets db upright rows 35s for 15s

6 sets barbel shrugs 315 for 10s

6 sets palms up front raises 20s for 15s

I gotta say trt makes me insanely hungry. So 5 days ago I started a protein shake fast and it’s going good, I enjoy not eating cause my digestive system feels so good and less strained. I just kept getting bigger and stronger and while that is fun I had to stop it so down 10lbs of water in these last 5 days, gonna continue for two weeks then slowly add a meal in a day for a few weeks until I can contain this hunger.

Your mate tired today or did you train with his sister?

[robcguns]

Your mate tired today or did you train with his sister?

Hahaha no this one was by myself, didn’t have the energy to push thru to my usual sets cause the liquid diet.

[Gym Rat]

Shoulders / MISC

Barbell BNP's - 10 sets
Rear Delt Flyes - 4 sests
Side Laterals - 4 sets
Machine Press - 4 sets
Seated D-Bell Shrugs - 4 sets

Face Pulls / Rotary Calf / Dips (Superset) - 4 sets