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

[wes]

Trained legs today: one work set to failure. Warms up used as necessary. Some exercises get one non taxing warm up or two  sets. Some exercises no warm up sets.

Leg Press 1 x 17
Dumbbell squats 1 x 15 (Dumbbells held at sides with straps. Sink with an upright back and all the way down sinking the butt low. If you bend over to deadlift the weight you're doing it wrong. Zane called them dumbbells hacks. Really hard exercise)
stiff dead 1 x 9
glute kick back machine 1 x 14
leg extension 1 x 30
seated leg curl 1 x 20
No weight body weight squats 1 x 50 (went all the way down each rep. Used the negative. No flopping down like cross fitters do)

Hanging straight leg raise 1 x 25
Hip ups 1 x 30 (On back and feet toward ceiling. Raise hips toward ceiling as high as you can)

Standing calf raise 1x 25
leg press calf raise 1 x 23
seated calf 1 x 25
tibalis 1 x 25

four way neck machine 1 set a side for around 35 reps.

Tomorrow I will do some mild cardio like a slow run. Having health issues but I'm feeling pretty good lately.

Good one Rich !!

[IroNat]

Good one Rich !!

Indeed. Good stuff.

[Gym Rat]

Very cheesy / light / women's workout this AM.
Bad sleep, no energy. (Home Gym). But better than nada I suppose.
Most sets were just 5 x 10 reps...

Chest

Bench (light) - 5 sets
Cable X-Overs - 5 sets
Gymnast Ring Pushups - 5 sets
Dips - 5 sets

Tri

Lying Nose-Breakers - 5 sets
French Curls - 5 sets
Rope pushdowns - 5 sets

[wes]

Very cheesy / light / women's workout this AM.
Bad sleep, no energy. (Home Gym). But better than nada I suppose.
Most sets were just 5 x 10 reps...

Chest

Bench (light) - 5 sets
Cable X-Overs - 5 sets
Gymnast Ring Pushups - 5 sets
Dips - 5 sets

Tri

Lying Nose-Breakers - 5 sets
French Curls - 5 sets
Rope pushdowns - 5 sets

Hey,you need those kind of days at times.

It`s always good to listen to your bodys feedback.

[Gym Rat]

Hey,you need those kind of days at times.

It`s always good to listen to your bodys feedback.

Now that its over Im glad I went thru with it... Was feeling better toward the end, and a  great pump..

[wes]

Now that its over Im glad I went thru with it... Was feeling better toward the end, and a  great pump..

Yep,it`s like that a lot of times.

I remember tons of times not really wanting to train,but hitting the gym anyway and having some of the best workouts ever.

[wes]

November 02, 2023

Shoulders,Hamstrings,Calves,Neck:
DB Lateral Raise - 4 X 20,15,15,20
Seated Incline DB Laterals - 3 X 20,20,12 (on about an 80 degree incline)
Face-Pulls - 4 X 20,15,10,15
Seated Press on Machine - 1 X failure (22 reps)

Stiff-Legged Deadlifts - 4 X 20,12,8,8 (stood on small platform)

Leg Press Calf Exts. - 5 X failure (+ partials at the end of each set,and stretching)

Lying Neck Plate Raises - 4 sets 12-30 reps

Pretty good workout !

[oldtimer1]

November 02, 2023

Shoulders,Hamstrings,Calves,Neck:
DB Lateral Raise - 4 X 20,15,15,20
Seated Incline DB Laterals - 3 X 20,20,12 (on about an 80 degree incline)
Face-Pulls - 4 X 20,15,10,15
Seated Press on Machine - 1 X failure (22 reps)

Stiff-Legged Deadlifts - 4 X 20,12,8,8 (stood on small platform)

Leg Press Calf Exts. - 5 X failure (+ partials at the end of each set,and stretching)

Lying Neck Plate Raises - 4 sets 12-30 reps

Pretty good workout !

Great workout. I think soon I'm going to volume.  This one set to failure is getting stressful, lol.

[robcguns]

Figured I would hit the gym today even though I typically only train once a week work is slowing down so I’m gonna go back to 2-3 times a week.

Barbell Flat bench 135-50,245 for 5 sets of 15. Haven’t benched in a long time till earlier this week, enjoying it for now.

Db shrugs 80s-40,110s 5 sets of 20

Db Laterals 25s for 5 sets of 20

Db squats 60s for 5 sets of 20

Rotary calf 5 sets of 15-70

[Gym Rat]

Excellent sessions guys!!

Rob, excellent benching for one that doesn't really do it often...

[Gym Rat]

Much better energy and head-state this AM. Remembered to pop 3 Anacin (aspirin / caffeine combo) before leaving for the gym, back feels great.

Parallel (SSB) Box Squats - 5 sets
135x 10 - warmup set
-----
225 x 5
315 x 5
365 x 3
385 x 3
405 x 2

Leg Press - 5 sets
Leg Curls - 5 sets
Leg Ext (heavy) - 5 sets
Rotary Calf - 5 sets

[wes]

Much better energy and head-state this AM. Remembered to pop 3 Anacin (aspirin / caffeine combo) before leaving for the gym, back feels great.

Parallel Box Squats - 5 sets
135x 10 - warmup set
-----
225 x 5
315 x 5
365 x 3
385 x 3
405 x 2

Leg Press - 5 sets
Leg Curls - 5 sets
Leg Ext (heavy) - 5 sets
Rotary Calf - 5 sets

Great workout......nice squats!

[wes]

November 03, 2023

Arms:
Standing Alternate DB Curls - 4 X 15,10,10,12
Cable Curls - 4 X 15,12,10,10
Hoist Seated Curl Machine - 1 X failure

Seated French Press - 4 X 15,10,8,12
One-Arm Cable Extensions - 4 X 12-15
Triceps Pushdowns - 2 X 25,20


I skipped working forearms today, as my left wrist has been bugging me all week.......I just taped it up and got busy.

Overall,a pretty good week of training.

[Gym Rat]

November 03, 2023

Arms:
Standing Alternate DB Curls - 4 X 15,10,10,12
Cable Curls - 4 X 15,12,10,10
Hoist Seated Curl Machine - 1 X failure

Seated French Press - 4 X 15,10,8,12
One-Arm Cable Extensions - 4 X 12-15
Triceps Pushdowns - 2 X 25,20


I skipped working forearms today, as my left wrist has been bugging me all week.......I just taped it up and got busy.

Overall,a pretty good week of training.

Good one Wes.
What kind of bar do you use for French press?  Tricep bar? Straight bar? Curl bar?? Dbells?

[wes]

Good one Wes.
What kind of bar do you use for French press?  Tricep bar? Straight bar? Curl bar?? Dbells?

Thanks GR...I use an Olympic EZ-Curl bar for French Presses.

[Gym Rat]

Thanks GR...I use an Olympic EZ-Curl bar for French Presses.

Thx man..

[robcguns]

Excellent sessions guys!!

Rob, excellent benching for one that doesn't really do it often...

Thank you sir, chest likes it shoulders today not liking it. I will prob stick to 185-205 and just do them at end of workouts cause my shoulders do not like pressing. I woke up with so much shoulder pain around 3am when I went to piss.

[Gym Rat]

Thank you sir, chest likes it shoulders today not liking it. I will prob stick to 185-205 and just do them at end of workouts cause my shoulders do not like pressing. I woke up with so much shoulder pain around 3am when I went to piss.

Yup, probably why I wake  up each night and have to keep changing sides, etc... Shoulders kill at night..

[IroNat]

Yup, probably why I wake  up each night and have to keep changing sides, etc... Shoulders kill at night..

Too much pressing?

[38 returns]

first workout back after 2 weeks off

had the kids for 10 days and then had a photoshoot to art direct in London

back in today for delts traps tris

side raise and press combined machine- 5 cycles
cable side raise 3 x 12 last one triple drop
wide cable high pull 3 x 12
facepulls 3 x 12

cable overhead panatta 4 x 12
short v bar pushdown 4 x 12

was convinced i had lost size and weight after two weeks arsing around with the kids but the weights have goneup and my BW is the same with better definition

am going to listen to my body and lower the volume a bit as the rest has done it good

goosed now

off to have 300gm of sashimi grade tuna and some coconut rice- fave meal of the week and to stick a bit of deca and test in after a 3 week break

[oldtimer1]

Delt and tricep day today:  Non taxing warm ups as needed. Plenty of exercises got zero warm ups. One set to failure.

Military press 1 x 9  (Cleaned the weight and went all the way down. My youngest son chipped his front tooth doing military presses when he was in the military. He has beautiful teeth. Dentist fixed it pretty good visually. I wonder how long it will last?)
Dumbbell delt laterals 1 x 21
Rear delt seated laterals 1 x 17
Face pulls 1 x 22
barbell shrugs 1 x 16

Tricep pulley pushdowns with a straight bar 1 x 20
Single dumbbell pushed with two hands behind the head 1 x 14
Decline two dumbbell extensions 1 x 16
Weighted dips 1 x 13 ( I should have warmed up with this one. I will next session)

weighted crunches 1 x 70
Pulley crunches 1 x 70
decline roman type ab 1 x max

I'm sporadic with my posting of workouts.

[dj181]

hammer dips 465 for 3 reps can load 550 tops on this gig so let's go...

pressdown and reverse grip pressdown 2 cycles of each

[BigRo]

Just 30 mins treadmill this morning and walking about. Now I rest bollocking (shrivelled) naked after doing some super droll and eaten a plate full of carbs. Tomorrow we ride to the thong battleground. The missus is eager for the victory juice but she will have to wait.

[joswift]

Just 30 mins treadmill this morning and walking about. Now I rest bollocking (shrivelled) naked after doing some super droll and eaten a plate full of carbs. Tomorrow we ride to the thong battleground. The missus is eager for the victory juice but she will have to wait.

Good luck pal
Just had my last carbs, full and a bit watery , should dry out nicely overnight

Only an hour journey to the show, should be onstage about 2pm

[wes]

Good luck guys.....kick some ass !