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

[38 returns]

yesterday was a monster session

because of a work meeting in london coming up I had to do delts traps and triceps yeterday. My brother was up for the weekend training

Delts, traps, triceps


Panatta side raise 4 x 12-15- last sets triple drop
Rear delt pec dec 4 x 12-15- last sets triple drop
cable front raise 4 x 12-15 last set triple drop
dumbell press (my balance was shit on these as am used to smith going to switch over) 4 x 8-12
hoist press 3 x 15

panatta t bar shrugs 4 x 10
face pulls 4 x 12

nautilus nitro triceps 4 x 12 last one triple drop
stead tricep press/ dips surperset 4 cycles
panatta overhead press 4 x 10
cross body press down 3 x triple drop each side

my brother is uber cardio fit. top 1% on peloton at 6'5 and 230 with shredded stomach. we did this in 75 minutes and I was wiped out. The gym has a new chef so Nathan was handing out samples of noodles with chicken/ salmon/ lean burgers/ chciken wraps/ protein cakes. I must have done my bodtyweight in food. I then went home and slept for 3 hours. wiped out Was in bed for 9 p.m last night getting up at 11 this morning. A bit of lunch now then off for back width

Progress is being made- everything starting to move the right way bit by bit day by day just keeping it consistent and 'living the life' and loving it.

[joswift]

yesterday was a monster session

because of a work meeting in london coming up I had to do delts traps and triceps yeterday. My brother was up for the weekend training

Delts, traps, triceps


Panatta side raise 4 x 12-15- last sets triple drop
Rear delt pec dec 4 x 12-15- last sets triple drop
cable front raise 4 x 12-15 last set triple drop
dumbell press (my balance was shit on these as am used to smith going to switch over) 4 x 8-12
hoist press 3 x 15

panatta t bar shrugs 4 x 10
face pulls 4 x 12

nautilus nitro triceps 4 x 12 last one triple drop
stead tricep press/ dips surperset 4 cycles
panatta overhead press 4 x 10
cross body press down 3 x triple drop each side

my brother is uber cardio fit. top 1% on peloton at 6'5 and 230 with shredded stomach. we did this in 75 minutes and I was wiped out. The gym has a new chef so Nathan was handing out samples of noodles with chicken/ salmon/ lean burgers/ chciken wraps/ protein cakes. I must have done my bodtyweight in food. I then went home and slept for 3 hours. wiped out Was in bed for 9 p.m last night getting up at 11 this morning. A bit of lunch now then off for back width

Progress is being made- everything starting to move the right way bit by bit day by day just keeping it consistent and 'living the life' and loving it.

Sounds great pal, be down soon, just getting ready for this weekend then will sort something next week if you are up for it.

[Gym Rat]

yesterday was a monster session

because of a work meeting in london coming up I had to do delts traps and triceps yeterday. My brother was up for the weekend training

Delts, traps, triceps


Panatta side raise 4 x 12-15- last sets triple drop
Rear delt pec dec 4 x 12-15- last sets triple drop
cable front raise 4 x 12-15 last set triple drop
dumbell press (my balance was shit on these as am used to smith going to switch over) 4 x 8-12
hoist press 3 x 15

panatta t bar shrugs 4 x 10
face pulls 4 x 12

nautilus nitro triceps 4 x 12 last one triple drop
stead tricep press/ dips surperset 4 cycles
panatta overhead press 4 x 10
cross body press down 3 x triple drop each side

my brother is uber cardio fit. top 1% on peloton at 6'5 and 230 with shredded stomach. we did this in 75 minutes and I was wiped out. The gym has a new chef so Nathan was handing out samples of noodles with chicken/ salmon/ lean burgers/ chciken wraps/ protein cakes. I must have done my bodtyweight in food. I then went home and slept for 3 hours. wiped out Was in bed for 9 p.m last night getting up at 11 this morning. A bit of lunch now then off for back width

Progress is being made- everything starting to move the right way bit by bit day by day just keeping it consistent and 'living the life' and loving it.

Sounds awesome... Recent pics of Nathan he looks insane. I think he has a show coming to try to qualify for the Olympia?

Nathan, Grimes and Big Vito (I Think is his name, or "Good Vito") in the show... Only 1 can qualify...
I may have misheard, I had Palumbo and Aceto on my Gym tv this AM and I believe that is what they mentioned...

[38 returns]

Sounds great pal, be down soon, just getting ready for this weekend then will sort something next week if you are up for it.

100% mate!

[38 returns]

Sounds awesome... Recent pics of Nathan he looks insane. I think he has a show coming to try to qualify for the Olympia?

Nathan, Grimes and Big Vito (I Think is his name, or "Good Vito") in the show... Only 1 can qualify...
I may have misheard, I had Palumbo and Aceto on my Gym tv this AM and I believe that is what they mentioned...

he's doing italy, spain and france mate. his shape is phenomenal and he dials it in amazingly well.

he may have issues with the O in the states visa etc. He is in insane shape

[joswift]

he's doing italy, spain and france mate. his shape is phenomenal and he dials it in amazingly well.

he may have issues with the O in the states visa etc. He is in insane shape

its a lottery mate
I know people who got in with convictions and some get rejected with just an arrest

[JackTheRipper]

its a lottery mate
I got in with convictions and some get rejected with just an arrest

Bro...

[Cook]

yesterday was a monster session

because of a work meeting in london coming up I had to do delts traps and triceps yeterday. My brother was up for the weekend training

Delts, traps, triceps


Panatta side raise 4 x 12-15- last sets triple drop
Rear delt pec dec 4 x 12-15- last sets triple drop
cable front raise 4 x 12-15 last set triple drop
dumbell press (my balance was shit on these as am used to smith going to switch over) 4 x 8-12
hoist press 3 x 15

panatta t bar shrugs 4 x 10
face pulls 4 x 12

nautilus nitro triceps 4 x 12 last one triple drop
stead tricep press/ dips surperset 4 cycles
panatta overhead press 4 x 10
cross body press down 3 x triple drop each side

my brother is uber cardio fit. top 1% on peloton at 6'5 and 230 with shredded stomach. we did this in 75 minutes and I was wiped out. The gym has a new chef so Nathan was handing out samples of noodles with chicken/ salmon/ lean burgers/ chciken wraps/ protein cakes. I must have done my bodtyweight in food. I then went home and slept for 3 hours. wiped out Was in bed for 9 p.m last night getting up at 11 this morning. A bit of lunch now then off for back width

Progress is being made- everything starting to move the right way bit by bit day by day just keeping it consistent and 'living the life' and loving it.

that’s a lot of work.Keep it going big man

[38 returns]

thanks gents the combination of my own drive, sibling rivalry and stupidity formed a perfect storm!!

[wes]

thanks gents the combination of my own drive, sibling rivalry and stupidity formed a perfect storm!!

That`s the way to do it brother......anything that motivates you is a good thing.

Crazy workout!! 

[wes]

August 29, 2023

Chest,Back,Neck:
Smith Incline Press - 4 X 12,12,8,10 (pyramid style....1+1/2 reps = 1 rep...in other words,I do a full rep,then bring the bar half way down,back up,this constitutes one rep,then I repeat,.......BRUTAL)[/color]
DB Flyes - 3 X 15,12,10 (pyramid style)
Dips - 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 15,12 (pyramid style)

Pulldowns - 4 X 15,12,8,10 (pyramid style)
Seated Rows On Machine - 4 X 12,10,8,12 (pyramid style)
DB Pullovers - 3 X 15,12,10 (pyramid style)
Straight-Arm Pulldowns - 2 X 20,12 (pyramid style)

Lying Plate Neck Raises - 5 X 12-15 (constant weight)

Good one............looking better,getting stronger!!

[Gym Rat]

August 29, 2023

Chest,Back,Neck:
Smith Incline Press - 4 X 12,12,8,10 (pyramid style....1+1/2 reps = 1 rep...in other words,I do a full rep,then bring the bar half way down,back up,this constitutes one rep,then I repeat,.......BRUTAL)[/color]
DB Flyes - 3 X 15,12,10 (pyramid style)
Dips - 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 15,12 (pyramid style)

Pulldowns - 4 X 15,12,8,10 (pyramid style)
Seated Rows On Machine - 4 X 12,10,8,12 (pyramid style)
DB Pullovers - 3 X 15,12,10 (pyramid style)
Straight-Arm Pulldowns - 2 X 20,12 (pyramid style)

Lying Plate Neck Raises - 5 X 12-15 (constant weight)

Good one............looking better,getting stronger!!

Excellent!

[wes]

Excellent!

Thanks bud!!

[JackTheRipper]

Excellent!

Outstanding !
can´t wait for the Video ! 

[bhank]

August 29, 2023

Chest,Back,Neck:
Smith Incline Press - 4 X 12,12,8,10 (pyramid style....1+1/2 reps = 1 rep...in other words,I do a full rep,then bring the bar half way down,back up,this constitutes one rep,then I repeat,.......BRUTAL)[/color]
DB Flyes - 3 X 15,12,10 (pyramid style)
Dips - 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 15,12 (pyramid style)

Pulldowns - 4 X 15,12,8,10 (pyramid style)
Seated Rows On Machine - 4 X 12,10,8,12 (pyramid style)
DB Pullovers - 3 X 15,12,10 (pyramid style)
Straight-Arm Pulldowns - 2 X 20,12 (pyramid style)

Lying Plate Neck Raises - 5 X 12-15 (constant weight)

Good one............looking better,getting stronger!!

This is retarded a 68 year old man is not going to recover from this and for fuck sake if you don't have a neck by now you never will

[bhank]

yesterday was a monster session

because of a work meeting in london coming up I had to do delts traps and triceps yeterday. My brother was up for the weekend training

Delts, traps, triceps


Panatta side raise 4 x 12-15- last sets triple drop
Rear delt pec dec 4 x 12-15- last sets triple drop
cable front raise 4 x 12-15 last set triple drop
dumbell press (my balance was shit on these as am used to smith going to switch over) 4 x 8-12
hoist press 3 x 15

panatta t bar shrugs 4 x 10
face pulls 4 x 12

nautilus nitro triceps 4 x 12 last one triple drop
stead tricep press/ dips surperset 4 cycles
panatta overhead press 4 x 10
cross body press down 3 x triple drop each side

my brother is uber cardio fit. top 1% on peloton at 6'5 and 230 with shredded stomach. we did this in 75 minutes and I was wiped out. The gym has a new chef so Nathan was handing out samples of noodles with chicken/ salmon/ lean burgers/ chciken wraps/ protein cakes. I must have done my bodtyweight in food. I then went home and slept for 3 hours. wiped out Was in bed for 9 p.m last night getting up at 11 this morning. A bit of lunch now then off for back width

Progress is being made- everything starting to move the right way bit by bit day by day just keeping it consistent and 'living the life' and loving it.

Another idiot who thinks he can go from slob to 100 overnight you can't recover from this it is too much you are not at that level after 4 months of lifting

[wes]

You are ignoring this loser.

[Cook]

You are ignoring this loser.

I thought he was leaving because of all the gay porn.What happened to that?

[wes]

I thought he was leaving because of all the gay porn.What happened to that?

He secretly loves when they post it.

[Cook]

He secretly loves when they post it.

haha

[IroNat]

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.

Makes sense that a heavier person going the same speed would require more watts/energy since they are moving more mass.

[Titus Pullo]

that’s a lot of work.Keep it going big man

That's what I was thinking, but 38 is a good bloke so I wanted to ask him:

When you say you do four sets of, say, the Panatta pulldowns and drop sets on that fourth, I presume you're going to failure on the fourth set, *then* do the drops to go "beyond failure," so to speak.

But what do the first three sets look like?  Constant weight, holding some in the tank until the very last, or pyramiding up with most (or all) sets taken to or near failure?

Pardon my inquiries... I am trying to figure out a way to have my hernia repaired which, if successful, will see me training again.  My old methods were productive, but I don't see myself returning to a "beat the log book" approach.  I'm interested in examining other training paradigms and see what ticks.

[38 returns]

hi Titus

the first 3 sets are one or two shy of failure- if i hit the rep range the weight goes up. the fourth set is to failure then a drop to failure then one more to failure.

the aim is near failure on the first 3 with absolute failure on the 4th

hope this makes sense- if not ask away! if i canhelp anyone other than the bald fat coward I will!

[38 returns]

Another idiot who thinks he can go from slob to 100 overnight you can't recover from this it is too much you are not at that level after 4 months of lifting

you know nothing about me or my training history you bald guy.

and the day I take ANY training advice of a one armed collection of muscle tears who cant complete a contest, taps out at mma and cheats to try to win in a drug tested curl contest is the day emily urch gives up blakc cock for a weekend. NEVER.

This is a no bullshit training thread brian. you have no place here.

25 years on peds 16.5 inch calves.

HAHAHAHAHAHAHAHAHAHA

[Hulkotron]

Hulkotron's Primer on Power for Getbiggers:

I cycle a bit (nh).

"Power" in cycling is the mechanical power the rider produces turning the pedals, the torque on the crank (nh) times the pedaling rate.  All other things being equal, more power will translate to more speed.  So if it's the same rider on the same bike on the same route under the same conditions, if their average power is higher then they'll have covered the route faster.  But all those things are never equal.  A heavier person or the same person on a heavier bike has to produce more power to climb the same hill as a lighter person or on a lighter bike.  Cheaper bikes/wheels/tires lose more of that power to friction and "rolling resistance" before it gets translated to speed on the road.  Or if there's a stiff (nh) wind in your face, you could produce more power but actually go slower vs. calm conditions or a tailwind.  So cyclists use power because it's a good objective indicator of the level of effort that's comparable across days.  If your power was higher then you were working harder that day regardless of other conditions and no matter what your speed was.  If you scale power by body mass then it's a decent comparison of effort between different riders (more on that below).

The main power-related metric in cycling is the "FTP" which is the "Functional Threshold Power", the highest average power you can hold for an hour, divided by your body mass (watts per kg).  I think the mass of the bike is excluded in that calculation.  To determine FTP you can just go balls-out for an hour but that kind of sucks on a trainer and it's hard to find an outdoor route where you can really go hard (nh) for that long uninterrupted, so cyclists will often do a 20-minute version that estimates it.  I forget the exact protocol but it's something like warm-up, do some hard intervals, then go all-out for 10 minutes, 95% of your power during those 10 minutes is your estimated FTP.

Why divide by kg for FTP?

On flat ground, the bike supports your weight for you, the main source of resistance is air resistance which is not affected by weight, and bigger/heavier cyclists generally have an advantage, they can produce more power.  So dividing the power by mass accounts for that, sort of like weight class in powerlifting.  But still in a race on level ground it's all about power in raw (nh) watts, W/kg don't matter much, this is why the good sprinters in cycling tend to be the bigger guys as far as cyclists go.

Uphill, the main source of resistance is now gravity and it's all about how much power you can produce relative to your body weight (so W/kg again).  This is why the best climbers tend to be smaller/lighter guys.  A heavier rider needs to produce more watts (but probably comparable W/kg) than a smaller rider to climb the same hill.  Big guys gets dropped quickly on hills and most of the "famous" races in cycling involve climbing mountains, it's the good climbers who usually win, so this is why serious endurance cyclists are into FTP.

Healthy-but-untrained women will typically have an FTP in the 2 W/kg neighborhood.  3 is decent for recreational athletes, mine's probably about 3 W/kg.  Anything much above 4 W/kg is getting into elite territory for a women, someone with an FTP that high is training very seriously and/or has some rare talent.  5 W/kg and above is extraordinary and borderline world-class.  The chart below is "Coggan's FTP Chart", used often for this categorization.

HTH