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

[wes]

Good stuff my dudes!!

TRAIN FUCKING HARD !      

[wes]

August 09, 2023

Chest & Back:
Smith Incline Press - 5 sets 10,8,5,1,12 (pyramid up,then backed off on my last set.....just testing my power since I had no wheels for 2 weeks....didn`t lose much,if any.)
DB Flyes - 3 sets 12,10,10 (one lighter set,then 2 with a constant wt.)
Dips - 3 X 10 (went up from 3 X 5 a couple of weeks ago, to 3 X 10,WTF  ???leaning forward for pecs all the way down.......I used to knock out tons of reps,that is my goal on these.)
Seated Bench Press Machine - 1 Triple-Drop Set......OUCH !!

DB Pullovers - 3 X 10 (I just used a moderate weight so my triceps wouldn`t get sore.....first time doing them again since I joined the gym.....will end up going heavy as it is a favorite of mine.....also a good transition exercise from chest to back.)
Barbell Rows - 3 X 10 (constant weight....lower back felt good albeit a moderate weight.)
Close Grip Pulldowns with V-Bar Handle - 3 sets 12,10,8
Straight-Arm Pulldowns - 3 sets 15,12,8 (pyramid style)

BODY UNDER CONSTRUCTION!!

[JackTheRipper]

August 09, 2023

Chest & Back:
Smith Incline Press - 5 sets 10,8,5,1,12 (pyramid up,then backed off on my last set.....just testing my power since I had no wheels for 2 weeks....didn`t lose much,if any.)
DB Flyes - 3 sets 12,10,10 (one lighter set,then 2 with a constant wt.)
Dips - 3 X 10 (went up from 3 X 5 a couple of weeks ago, to 3 X 10,WTF  ???leaning forward for pecs all the way down.......I used to knock out tons of reps,that is my goal on these.)
Seated Bench Press Machine - 1 Triple-Drop Set......OUCH !!

DB Pullovers - 3 X 10 (I just used a moderate weight so my triceps wouldn`t get sore.....first time doing them again since I joined the gym.....will end up going heavy as it is a favorite of mine.....also a good transition exercise from chest to back.)
Barbell Rows - 3 X 10 (constant weight....lower back felt good albeit a moderate weight.)
Close Grip Pulldowns with V-Bar Handle - 3 sets 12,10,8
Straight-Arm Pulldowns - 3 sets 15,12,8 (pyramid style)

BODY UNDER CONSTRUCTION!!

Wes a picture !

[wes]

Wes a picture !

Jack.....you first..........I`ll wait,you silly fuck!! 

You`ll have to buy a ticket in a year and a half to the NPC Masters Nats and the IFBB North America just like all the other wannabes!   

[JackTheRipper]

Jack.....you first..........I`ll wait,you silly fuck!! 

You`ll have to buy a ticket in a year and a half to the NPC Masters Nats and the IFBB North America just like all the other wannabes!   

I am just asking why you never seem to post this update picture you promised multiple times.
so i guess you´re bullshitting us bro 

[JackTheRipper]

WES... living off some reputation you think you had years back is ok but not ...now 

[joswift]

I am just asking why you never seem to post this update picture you promised multiple times.
so i guess your bullshitting us bro 

I dont post pictures either. I have done 3 shows in the last few months I posted 1 pic on here from my first show

Some people dont care about pats on the back

[wes]

WES... living off some reputation you think you had years back is ok but not ...now 

What reputation did I think I had ?

I`ll put up some post contest pics, and possibly a couple as I get closer to contest condition.....this will be a first if I decide to do so.

Right now,I look great......am I in contest condition....NO....but my show is in a year and a half....I`m rebuilding after Cancer and my 5 year layoff.....also had three broken ribs.....also had Gall Bladder trouble......all of this set me back a bit as far as missing time,but I have since bounced back and look the best I have thus far after my time off.

You`ll have to take my word for it......or not....I couldn`t care less as you are an insignificant troll.

Never ever have I personally took pics and posted them.

Oh yeah,go fuck yourself douchebag! 

[wes]

I am just asking why you never seem to post this update picture you promised multiple times.
so i guess you´re bullshitting us bro 

Remember how I threatened to kill you last.......I LIED!! 

[illuminati]

August 09, 2023

Chest & Back:
Smith Incline Press - 5 sets 10,8,5,1,12 (pyramid up,then backed off on my last set.....just testing my power since I had no wheels for 2 weeks....didn`t lose much,if any.)
DB Flyes - 3 sets 12,10,10 (one lighter set,then 2 with a constant wt.)
Dips - 3 X 10 (went up from 3 X 5 a couple of weeks ago, to 3 X 10,WTF  ???leaning forward for pecs all the way down.......I used to knock out tons of reps,that is my goal on these.)
Seated Bench Press Machine - 1 Triple-Drop Set......OUCH !!

DB Pullovers - 3 X 10 (I just used a moderate weight so my triceps wouldn`t get sore.....first time doing them again since I joined the gym.....will end up going heavy as it is a favorite of mine.....also a good transition exercise from chest to back.)
Barbell Rows - 3 X 10 (constant weight....lower back felt good albeit a moderate weight.)
Close Grip Pulldowns with V-Bar Handle - 3 sets 12,10,8
Straight-Arm Pulldowns - 3 sets 15,12,8 (pyramid style)

BODY UNDER CONSTRUCTION!!

I did chest & back today
😊👊🏻

[wes]

I did chest & back today
😊👊🏻

Great minds think alike my brother!!   

[Gym Rat]

August 09, 2023

Chest & Back:
Smith Incline Press - 5 sets 10,8,5,1,12 (pyramid up,then backed off on my last set.....just testing my power since I had no wheels for 2 weeks....didn`t lose much,if any.)
DB Flyes - 3 sets 12,10,10 (one lighter set,then 2 with a constant wt.)
Dips - 3 X 10 (went up from 3 X 5 a couple of weeks ago, to 3 X 10,WTF  ???leaning forward for pecs all the way down.......I used to knock out tons of reps,that is my goal on these.)
Seated Bench Press Machine - 1 Triple-Drop Set......OUCH !!

DB Pullovers - 3 X 10 (I just used a moderate weight so my triceps wouldn`t get sore.....first time doing them again since I joined the gym.....will end up going heavy as it is a favorite of mine.....also a good transition exercise from chest to back.)
Barbell Rows - 3 X 10 (constant weight....lower back felt good albeit a moderate weight.)
Close Grip Pulldowns with V-Bar Handle - 3 sets 12,10,8
Straight-Arm Pulldowns - 3 sets 15,12,8 (pyramid style)

BODY UNDER CONSTRUCTION!!

Great one!

[wes]

Great one!

Thanks GR !! 

[JackTheRipper]

Great minds think alike my brother!!   

[wes]

I`ll let you know when tickets to my contests go on sale Jack ! 

In the meantime, in between time......troll on brother !

[JackTheRipper]

I`ll let you know when tickets to my contests go on sale Jack ! 

In the meantime, in between time......troll on brother !

I trained arms today wes.. Tri sets for max intensity 

[wes]

I trained arms today wes.. Tri sets for max intensity 

I`ll be blasting,blitzing,and bombing my delts in about an hour !!   

[Gym Rat]

Over-extended on the reverse hyper on MON, so lower back is fekked.
Forced to do a "girly man" leg workout today, but better than nothing...

Legs

Leg Curls - 8 sets
Leg Ext - 8 sets
Rotary Calf - 4 sets
Seated Calf - 4 sets
Standing Calf - 4 sets

[JackTheRipper]

I`ll be blasting,blitzing,and bombing my delts in about an hour !!   

Negative reps bro 

[wes]

Over-extended on the reverse hyper on MON, so lower back is fekked.
Forced to do a "girly man" leg workout today, but better than nothing...

Legs

Leg Curls - 8 sets
Leg Ext - 8 sets
Rotary Calf - 4 sets
Seated Calf - 4 sets
Standing Calf - 4 sets

Still a good one GR......lots more volume and poundage used I`m sure, than our boy Hanky`s 5 sets of leg exts.,BUT Hanky can probably out deadlift you!  LOL   

Rest up and get better bud! 

[IroNat]

Leg extensions - 4x20
Squats - 5's to a top set of 5
Leg curls - 4x8-12
Bench press - 5's to a top set of 5
Pullups - 5x3
1 leg calf and Seated calf - 6x10-20 superset

[Gym Rat]

Leg extensions - 4x20
Squats - 5's to a top set of 5
Leg curls - 4x8-12
Bench press - 5's to a top set of 5
Pullups - 5x3
1 leg calf and Seated calf - 6x10-20 superset

[wes]

Leg extensions - 4x20
Squats - 5's to a top set of 5
Leg curls - 4x8-12
Bench press - 5's to a top set of 5
Pullups - 5x3
1 leg calf and Seated calf - 6x10-20 superset

Another good one goes into the books Nat !!   

[wes]

August 10, 2023

Shoulders & Calves:
Seated Bradford Press - 5 X 15,12,8,8,12  (pyramid up,then back down)
Cable Lateral Raises - 3 X 10 (no rest,just alternated arms until done)
DB Laterals Behind Back - 3 X 20,12,10 (pyramid style)
Super-Set
{Face-Pulls - 3 X 20,15,12
{Bent-Over DB Laterals - 3 X 12-15

Leg Press Calf Raise - 6 X failure (plus static holds and stretches)

Great workout !!

[robcguns]

10 sets 2 arm db curls straight up 35s sets of 20

10 sets 2 arm db skull crushers  35s sets of 10-20

10 sets leg extensions sets 20-50

10 sets standing calf on smith 185 x 2 sets of 75,60,225 x 8 sets of 20-30.

10 sets behind back wrist curls 185 sets of 10-15.