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

[joswift]

Brian, come back. We are all sorry and we miss you.

do not say it three times....

[illuminati]

Esfitness doesnt tell lies, he really is that stupid

I was prepping last time I got into it with him and I got banned
I had a prep thread going and he was peddling his bathtub brews and it was me that got banned.
hes well liked here 

Oh and a snitch

Yet another Pussy Snitch - It Figures.

[IroNat]

Brian, come back. We are all sorry and we miss you.

 

[wes]

Esfitness doesnt tell lies, he really is that stupid

I was prepping last time I got into it with him and I got banned
I had a prep thread going and he was peddling his bathtub brews and it was me that got banned.
hes well liked here 

Oh and a snitch

I once had a long running fued with him where he threatened to kick my teeth out in front of my wife......we were arguing about his fictitious far fetched tales.

He did a short prison bid so he thinks he`d Billy bad ass.

My cousin did 27 years straight,got out then did another 12.......never had to say he was a bad mutherfucker,because one look at him and you knew he was.

I hung out for decades with people that would kill this fool for looking at them sideways.

I just ignore him now but this post will probably have him on my ass again........like I give two fucks.

[BigRo]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

[wes]

Looking great Ro.....in two weeks you should've look insane.......all the best !!

[BigRo]

Looking great Ro.....in two weeks you should've look insane.......all the best !!

Thanks Wes.

[wes]

Thanks Wes.

I love when you can start seeing small daily changes.......you know you`re on track when that happens.

[BigRo]

I love when you can start seeing small daily changes.......you know you`re on track when that happens.

Yes it keeps the spirits up.

[wes]

Yes it keeps the spirits up.

For sure !!

[Soul Crusher]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

m
The back is insane.

[Sandrock]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

A few more months of dieting and you can achieve Hankins level back detail 

[1Patrick]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

Good stuff man!!!
Let’s wait for 167 lbs killer if he approves this conditioning or if by his standards you are still fat.

[WrongAdvices]

A few more months of dieting and you can achieve Hankins level back detail 

But never the extra back muscle

[jude2]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

Looking on time.  Good luck.

[Titus Pullo]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

Damn!

You should kick serious ass!

[robcguns]

10 sets standing db shrugs 100s sets of 20
Superset
10 sets db laterals 20-35 lbs

10 sets barbell shrugs 315 sets of 10
Superset
10 sets read delt dbs 10-35lbs

5 sets seated db shrugs 140s sets of 10
Superset
5 sets behind back barbell shrugs 225 sets of 15

5 sets face pulls
Superset
5 sets db upright rows 35s
Superset
5 sets db front raises 20s

5 sets db shoulder press 60s for sets of 30.

[Soul Crusher]

10 sets standing db shrugs 100s sets of 20
Superset
10 sets db laterals 20-35 lbs

10 sets barbell shrugs 315 sets of 10
Superset
10 sets read delt dbs 10-35lbs

5 sets seated db shrugs 140s sets of 10
Superset
5 sets behind back barbell shrugs 225 sets of 15

5 sets face pulls
Superset
5 sets db upright rows 35s
Superset
5 sets db front raises 20s

5 sets db shoulder press 60s for sets of 30.

Great

[tatoo]

10 sets standing db shrugs 100s sets of 20
Superset
10 sets db laterals 20-35 lbs

10 sets barbell shrugs 315 sets of 10
Superset
10 sets read delt dbs 10-35lbs

5 sets seated db shrugs 140s sets of 10
Superset
5 sets behind back barbell shrugs 225 sets of 15

5 sets face pulls
Superset
5 sets db upright rows 35s
Superset
5 sets db front raises 20s

5 sets db shoulder press 60s for sets of 30.

25 sets of shrugs!... you sore lol?

[illuminati]

2 weeks to go, few more lbs to go, changes are daily now. Around 107-108kg, 235/236lbs, not carbed up.

Not much more to come off now - Looking Very Good.

Excellent going.

[robcguns]

25 sets of shrugs!... you sore lol?

30 haha not yet. Hopefully tomorrow I will be. Was in such a good groove today I could have done another 20 sets. All that was done in 75 minutes and I don’t shrug sloppy every rep is paused at the top. I truly love trap pumps.

[SF1900]

Back:

Single arm lat pulldowns: 5 sets
Low pulley rows: 5 sets
Pullovers: 5 sets
Medium grip pulldowns: 5 sets
Cable rows: 5 sets

Farmers walk: 5 rounds
Rope pulling machine: 5 mines
Treadmill: 15 minutes
Elliptical: 15 minutes

[robcguns]

Incline db presses 80-85,100-45,130s-20,19,18,16,15,14,13,11, 100s-20,18,15,13.

Db squats 50,60,70,80,90,100,100,100,80,60.
Superset
Smith machine calf raises 315 for 10 sets of 20-30.

[SF1900]

Arms

High cable curls: 5 sets
1 arm cable curls: 5 sets
Concentration curls: 5 sets
Hammer curls: 5 sets

Pressdowns: 5 sets
Cable Overhead extensions: 5 sets
One arm pressdowns: 5 sets
Cable kickbacks: 5 sets

Farmers walk: 6 rounds
Rope pulling machine: 10 minutes

Also used my captain of crusher hand grippers. I can almost close the 2!

[robcguns]

Just wrapped up 20 sets of pull ups. Reps between 16-4. I don’t usually train so early but I have a long work day ahead so figured I would get it done.