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

[Gym Rat]

Cool story bro

Thx Don.. 

[wes]

Well, after 3 weeks w/ the back-injury bullshit, I finally got in a good one, starting a new training cycle.
Being careful for a couple more weeks but was able to put some intensity  back into the session...

Back

Chest supported rows - 4 sets
Iso-Lateral Rows - 4 sets
Assisted pullups - 4 sets
Seated D-bell Shrugs - 4 sets
Lat Pulldowns - 4 sets
Rear Delt (upper-back) Machine - 4 sets
Nautilus pullovers - 4 sets

Something funny happened. Some yapper I barely know, said "I heard you hurt your back, now I can be stronger t han you on something".
Pointing to the assisted dips he said "I notice you only using a few plates, I use the whole stack on that machine".   

I didnt have the heart to tell  him the more you use, the lighter it is, and he was doing pullups with -50 lbs...   

LOL   

What tards there are in todays gyms.

Good workout GR !!

[wes]

August 28, 2023

Quads,Hamstrings,Calves:
Leg Press 6 X 20,12,10,8,12,12
Leg Extensions - 6 X 20,15,12,8,12,12
Adductor Machine - 3 X 25,15,12

Seated Leg Curls - 6 X 20,12,12,12,12,20

Leg Press Calf Raises - 6 X AMRAP

Great workout !!

[IroNat]

Leg extensions - 6x10
Leg curls - 6x10
1 leg calf raise - 6x10
Bench press wide grip to neck - 6x10
Pullups - 6x4
Standing db press - 6x10
Tricep v-bar pushdowns - 6x10
Concentration curls - 6x10
Pinch block - 3x3
Grippers - 3x3
Wrist roller - 1 set AMRAP
Neck plate front raises & Neck harness rear raise - 1 set each

30 sec rests
1 hour total

[Soul Crusher]

I absolutely smashed it today! 

15 min warm up
45 min - Leg Press - 7 plates for 10x / 225 bench for 5

60 min - FULL BLAST  - AMRAP

365lbs Deads for 5
80lb db for 10
Sled Bear Crawl loaded the F up across gym for 4

30 min cool down walk/stairmaster 

[Henda]

Well, after 3 weeks w/ the back-injury bullshit, I finally got in a good one, starting a new training cycle.
Being careful for a couple more weeks but was able to put some intensity  back into the session...

Back

Chest supported rows - 4 sets
Iso-Lateral Rows - 4 sets
Assisted pullups - 4 sets
Seated D-bell Shrugs - 4 sets
Lat Pulldowns - 4 sets
Rear Delt (upper-back) Machine - 4 sets
Nautilus pullovers - 4 sets

Something funny happened. Some yapper I barely know, said "I heard you hurt your back, now I can be stronger t han you on something".
Pointing to the assisted dips he said "I notice you only using a few plates, I use the whole stack on that machine".   

I didnt have the heart to tell  him the more you use, the lighter it is, and he was doing pullups with -50 lbs...   

Good to hear your on the mend brother

[Henda]

Great workouts wes and ironat

[wes]

Thanx Henda! 

[joswift]

60gms carbs today
Chest
all working sets
2 machine press
2 decline machine
2 cables
Shoulders
2 sets machine laterals
2 sets single arm laterals cable
3 rope ext triceps
3 tricep ext machine

3 low carb days,
From Thursday 600 gms carbs, Friday 400, Sat 200

Sunday show day

[Gym Rat]

Good to hear your on the mend brother

Thank you Sir!

[illuminati]

Back work mainly today.
Though gym was closing early as it's Bank hoiliday

Seated long pulley rows Narrow grip V handle
Supersets with
Same V bar seated pulldowns
Sets 🤷🏻‍♂️ 10/12 of each adding weight each set.

Stiff leg deadlift on block
Supersets with
Straight arm pulldown
Sets 7/8 each last 3 sets on SLD with 120kg aiming for more than 7 reps

Tricep press down 6/7 sets I think
Supersets with
Forearm db wrist curls
& Wrestlers Bridge type neck work

Done - ran out of time 😳
Home Food & Rest & off to work .

[IroNat]

60gms carbs today
Chest
all working sets
2 machine press
2 decline machine
2 cables
Shoulders
2 sets machine laterals
2 sets single arm laterals cable
3 rope ext triceps
3 tricep ext machine

3 low carb days,
From Thursday 600 gms carbs, Friday 400, Sat 200

Sunday show day

Stay the course, Swifty.

[JustPlaneJane]

Rode our road bicycles yesterday morning.

We did two hours trying to average a 250 watt pace. I did okay but had trouble on some hill climbs.

My final average was between 225 - 250, I forgot to write it down.

I know that is not heroic in the annals of Getbig world record lifting lore, but it was 114F in Phoenix, so suck it !  🤣

Starting today I’m concentrating on deadlifts. We have decided we want some chalk for our hands and legs.

[Taffin]

Brian Wood Hankins and his bunny buddy….

Not sure why, but I just cracked me one off with a carrot stuck up my ass 

[IroNat]

Rode our road bicycles yesterday morning.

We did two hours trying to average a 250 watt pace. I did okay but had trouble on some hill climbs.

My final average was between 225 - 250, I forgot to write it down.

I know that is not heroic in the annals of Getbig world record lifting lore, but it was 114F in Phoenix, so suck it !  🤣

Starting today I’m concentrating on deadlifts. We have decided we want some chalk for our hands and legs.

How do you know how many watts?

[illuminati]

Rode our road bicycles yesterday morning.

We did two hours trying to average a 250 watt pace. I did okay but had trouble on some hill climbs.

My final average was between 225 - 250, I forgot to write it down.

I know that is not heroic in the annals of Getbig world record lifting lore, but it was 114F in Phoenix, so suck it !  🤣

Starting today I’m concentrating on deadlifts. We have decided we want some chalk for our hands and legs.

Chalk / suregrip for hands

Baby powder on thighs - less friction

[JustPlaneJane]

How do you know how many watts?

Power meters.

[robcguns]

Not sure why, but I just cracked me one off with a carrot stuck up my ass 

I will say I keep coming back to this thread to watch the bunny fuck this chick and it is getting me pretty horny.

[Hulkotron]

Rode our road bicycles yesterday morning.

We did two hours trying to average a 250 watt pace. I did okay but had trouble on some hill climbs.

My final average was between 225 - 250, I forgot to write it down.

I know that is not heroic in the annals of Getbig world record lifting lore, but it was 114F in Phoenix, so suck it !  🤣

Starting today I’m concentrating on deadlifts. We have decided we want some chalk for our hands and legs.

Are you a serious cyclist?  That’s an extraordinarily impressive average for a lightweight person over two hours in that kind of heat.

[oldtimer1]

Rode our road bicycles yesterday morning.

We did two hours trying to average a 250 watt pace. I did okay but had trouble on some hill climbs.

My final average was between 225 - 250, I forgot to write it down.

I know that is not heroic in the annals of Getbig world record lifting lore, but it was 114F in Phoenix, so suck it !  🤣

Starting today I’m concentrating on deadlifts. We have decided we want some chalk for our hands and legs.

What do the Watts translate into MPH average?  Do you use a GPS bike watch or smart phone app that does the calculations for you with the up and down grades? When I hear a cyclist talk of kilojoule or watts I get lost. When I use to be serious about biking I just used total time biking, miles, average MPH speed and top speed for the ride.

[Gym Rat]

Bench / Pressing / Accessories

Flat Bench - 4 sets
Close Grips - 4 sets
JM Press - 4 sets
Incline Bench - 4 sets
D-Bell Bench - 4 sets
Lying Tricep-Bar - 4 sets

[JustPlaneJane]

Are you a serious cyclist?  That’s an extraordinarily impressive average for a lightweight person over two hours in that kind of heat.

I’ve done a lot of cycling while triathlon training, but never raced (yet).

I will explain more below - I’m not sure I understood the “watt” concept correctly.

[JackTheRipper]

Shaved my Ass 

[JustPlaneJane]

What do the Watts translate into MPH average?  Do you use a GPS bike watch or smart phone app that does the calculations for you with the up and down grades? When I hear a cyclist talk of kilojoule or watts I get lost. When I use to be serious about biking I just used total time biking, miles, average MPH speed and top speed for the ride.

It was my first time using “watts” in this way and I’m not sure I got it right. We started an hour later than planned so it was 94F at 7:00 and over 100F when we finished. I was under the impression that watts were a “measure of work”, this group was using watts more like a “power output”.

We started out with a goal of 200 or 250 watts average for the ride. We missed that (I think) and the last half hour was slow and very hot. Apparently two people riding side-by-side at the same speed/pace have two different watt outputs. So a 85 kg guy going 20 mph is making more watts than me at 62 kg going the same speed (I think). This is the part that confused me, especially going uphill.

So once the ride was over and we went for breakfast, it seemed like, although I kept up with the group’s pace, my watts were lower. No one seemed to discuss an average output for the ride, they kept comparing FTP or something like that. FTP seemed to be their maximum output over either a 5 or 20 minute period, but no one seemed consistent with what they were talking about. When I asked my friend Chris how I get the average watts over the entire ride, he said I should really look at watts/kg - which didn’t help me much.

Anyway to summarize…it was hot, the ride was difficult, it was fun, hobby cyclists can be very nerdy, and Henda dates fat women.

[JackTheRipper]

Cycling makes my Dick go numb ..good shorts are a plus BUT  Women can also get problems with the sweating & ..

https://www.buzzfeed.com/shelbyheinrich/bike-seats-for-women