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

[38 returns]

5 sets ez bar curl 100,120,140,160,180
Superset
Over head db extensions 70,90,110,120,130

Upright db rows 5 sets 45s for 10s
Superset
Face pulls 5 sets of 15s
Superset
Behind back shrugs 5 sets 275 for 15s

5 sets pull ups 10,9,8,8,7
Superset
5 sets laterals 20s for 15s

5 sets weighted dips bw +45 sets of 15-20
Superset
5 sets palms up front raises 25s for 15s

1 set Bodyweight calf raises 100 reps
Superset
1 set heel raises 100 reps

good work rob- and you've broken hanky's 'word record' as part of a workout, as a superset.

puts his 'achievement' into perspective and the difference between you and he when it comes to the gym



meanwhile coops , a natural is pressing 315 for flawlless form. brian is in everyones rear view mirror now it seems

[38 returns]

I am still in rehab mode and I didn't go in anywhere I did them outside I will add 50lbs next week

fair play- good luck on the 55lb next week.

[38 returns]

Anyone who thinks 4 sets of squats is not an effective workout is an idiot. I am only 1 week back from a 6 week break due to surgery. I also did trap deadlifts, leg extensions and calf raises previously this past week. I did not to hamstring curls as pad goes directly into the mesh implant so going to wait another week or two on that.

the problem is brian we have all seen HOW you squat. Its dogshit. Hence the lack of leg development and lack of strength after 2 decades of constant gear usage.
A little tip for you brian. Do 4 sets of 15-20 squats. Less weight more control nice and deep you will get much better development

How do you do calf raises?

[38 returns]

Funny I have posted a 365lb squat and a 350lb bench for 2 reps and 275lb stiff leg deadlift for 8 reps? Weird everyone wants to challenge me to max out a week after I get back from surgery Pussies

Brian all that matters is today. You are currently , today, possibly the weakest person by any metric on here.

[tatoo]

back:

old school bb rows on bench....5 sets 12-15 quality reps

heavy tbar row...........5 sets 6-10 reps

heavy shrugs........3 sets failure

hyper ext.......2 sets 20 reps

[Krankenstein]

Funny I have posted a 365lb squat and a 350lb bench for 2 reps and 275lb stiff leg deadlift for 8 reps? Weird everyone wants to challenge me to max out a week after I get back from surgery Pussies

Same mentality you have with challenging people to strict curl more than you when NO ONE does it (i.e. back against board, feet at certain position, stupid bodysuit, and gut hanging over belt)

Just fuck off

[bhank]

Same mentality you have with challenging people to strict curl more than you when NO ONE does it (i.e. back against board, feet at certain position, stupid bodysuit, and gut hanging over belt)

Just fuck off

Its just a curl with your back against a wall everyone curls it is not that complicated I also did not wear a belt at the last contest. You are required to wear a singlet in a meet. Stop pretending you don't curl and just admit you have noodle arms.

[bhank]

Brian all that matters is today. You are currently , today, possibly the weakest person by any metric on here.

By all means put up a pick today and let us see who is in better shape today exactly you are just a fucking slob

[38 returns]

By all means put up a pick today and let us see who is in better shape today exactly you are just a fucking slob

weak pussy lying prick

begging to see photos of men unclothed

batty man


by all means never post a pick today nobody asks you too.

facts

ROB smokes you on curls
COOPS would knock you out
TODAY you are the board weakling
JANE would hammer you on a run
I am making better progress than you

pick another sport- this isnt for you

[joswift]

pick another board- getbig isnt for you

fixed

[Krankenstein]

Its just a curl with your back against a wall everyone curls it is not that complicated I also did not wear a belt at the last contest. You are required to wear a singlet in a meet. Stop pretending you don't curl and just admit you have noodle arms.

I don't strict curl....because I am not someone who places their self worth on the size of their arms.

My fitness is light years ahead of you.  Stop now before you have to come up with another 5 physical limitations on why you can't do something.  You listed 4 - 5 of them when I fucked you up on the 225x15 squat.

Seems you aren't blocking me either....geezus...you're a failure at everything you do.

[Krankenstein]

By all means put up a pick today and let us see who is in better shape today exactly you are just a fucking slob

Ask your wife if it is normal to ask for pics of other guys to see what their bodies look like.

Hey pussy....hows that snatching going?

[IroNat]

Bhanky,
Once you weigh 250 all will be well.
Ignore the haters.
Keep pushing the envelope to greatness.

[bhank]

Bhanky,
Once you weigh 250 all will be well.
Ignore the haters.

All is well right now. I am just shy of 7 weeks post surgery and I am in great shape haven’t lost a thing meanwhile the slobs are mad. I think I will train biceps today.

[IroNat]

Bhanky can't be faded.

[Krankenstein]

All is well right now. I am just shy of 7 weeks post surgery and I am in great shape haven’t lost a thing meanwhile the slobs are mad. I think I will train biceps today.

Huh...skin fold over the navel....talks shit because I have it, but with you its because you are in 'great shape'.  Interdasting...

You can't lose what you didn't have in the first place

[bhank]

Huh...skin fold over the navel....talks shit because I have it, but with you its because you are in 'great shape'.  Interdasting...

You can't lose what you didn't have in the first place

I just had an umbilical surgery dumbass

[webstar]

All is well right now. I am just shy of 7 weeks post surgery and I am in great shape haven’t lost a thing meanwhile the slobs are mad. I think I will train biceps today.

Gyno is getting substantially worse and worse

[webstar]

I just had an umbilical surgery dumbass

Don't know why you don't come off all drugs during the recovery phase

[38 returns]

brian you stayed on gear throughout you utter mug

you think you are a genetic freak you arent you are a drug addled coward closetted homosexual seeking the adulation of men and their nudes.

[38 returns]

ROB smokes you on curls
COOPS would knock you out
TODAY you are the board weakling
JANE would hammer you on a run
I am making better progress than you

pick another sport- this isnt for you

[illuminati]

Its just a curl with your back against a wall everyone curls it is not that complicated I also did not wear a belt at the last contest. You are required to wear a singlet in a meet. Stop pretending you don't curl and just admit you have noodle arms.

Noodle arms - Yes you do Have only one has a little knot in it.
We've all seen your Gut was hanging out for everyone to see in your Queer
leotard when back against the wall Curling,

Stop Pretending you have a physique worth showing

What does your wife think of you posting half naked pics constantly
& desperately asking for other men post up pics ??

She clearly Knows you're a FAGGOTT & a CUCKOLD

[Krankenstein]

I just had an umbilical surgery dumbass

GFY pussy

[38 returns]

Do we buy the surgery story or was it a plot to move on from the Scn debacle? Which followed the comp debacle? Which followed the marriage debacle? Which followed the squat debacle? Which followed the French toast debacle?



I see a theme here

[illuminati]

Do we buy the surgery story or was it a plot to move on from the Scn debacle? Which followed the comp debacle? Which followed the marriage debacle? Which followed the squat debacle? Which followed the French toast debacle?



I see a theme here

He's an out & out Liar about everything -- No surgery & No Job

Just A FAGGOTT & A CUCKOLD