Author Topic: NO BULLSHIT TRAINING THREAD..........JUST TRAINING ! (Read 2033662 times)

Soul Crusher · « **Reply #25700 on:** May 29, 2026, 05:04:09 AM »

5/29/2026

4 - 4:30

9 sets - Cable Rows w Wide bar - 3 high, 3 mid, 3 low
4 sets - Single Arm DB Rows

4:30 - 5:15

Circuit

Double Arm DB Rows x 10
Hammer Curls x 10
Lat Pull Down x 10
Cable Crunches
Banded Pull backs x 15
Banded Bicep Curls x 20

6 - 7:30

BJJ

wes · « **Reply #25701 on:** May 29, 2026, 08:26:32 AM »

5/29/26

Quads:
Leg Press - 3 X 20,15,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10 (pyramid style)
Leg Extensions - 3 X 20,15,15

Hamstrings:
Seated Leg Curls - 4 X 20,15,12,10 (pyramid style)

Lower Back:
Hyperextensions - 3 X 20,15,12

Calves:
Leg Press Calf Extensions - 4 X failure

Good one.....added more volume and weight........won`t be able to walk for a week!

Soul Crusher · « **Reply #25702 on:** May 29, 2026, 11:36:28 AM »

F Yes!!!

Quote from: wes on May 29, 2026, 08:26:32 AM

5/29/26

Quads:
Leg Press - 3 X 20,15,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10 (pyramid style)
Leg Extensions - 3 X 20,15,15

Hamstrings:
Seated Leg Curls - 4 X 20,15,12,10 (pyramid style)

Lower Back:
Hyperextensions - 3 X 20,15,12

Calves:
Leg Press Calf Extensions - 4 X failure

Good one.....added more volume and weight........won`t be able to walk for a week!

wes · « **Reply #25703 on:** May 29, 2026, 02:05:02 PM »

Quote from: Soul Crusher on May 29, 2026, 11:36:28 AM

F Yes!!!

My legs are already getting sore............I hate it,but I love it too!

robcguns · « **Reply #25704 on:** May 29, 2026, 07:12:23 PM »

Quote from: wes on May 29, 2026, 08:26:32 AM

5/29/26

Quads:
Leg Press - 3 X 20,15,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10 (pyramid style)
Leg Extensions - 3 X 20,15,15

Hamstrings:
Seated Leg Curls - 4 X 20,15,12,10 (pyramid style)

Lower Back:
Hyperextensions - 3 X 20,15,12

Calves:
Leg Press Calf Extensions - 4 X failure

Good one.....added more volume and weight........won`t be able to walk for a week!

Nice one Wes. Good to see volume going up.

wes · « **Reply #25705 on:** May 29, 2026, 08:10:35 PM »

Thanks Rob !

WrongAdvices · « **Reply #25706 on:** May 30, 2026, 03:08:31 PM »

Quote from: wes on May 29, 2026, 08:26:32 AM

5/29/26

Quads:
Leg Press - 3 X 20,15,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10 (pyramid style)
Leg Extensions - 3 X 20,15,15

Hamstrings:
Seated Leg Curls - 4 X 20,15,12,10 (pyramid style)

Lower Back:
Hyperextensions - 3 X 20,15,12

Calves:
Leg Press Calf Extensions - 4 X failure

Good one.....added more volume and weight........won`t be able to walk for a week!

Can’t tell you how this made me smile seeing you back in the grind. What did Marty Champions say about leg strength? Leg strength is …

wes · « **Reply #25707 on:** May 30, 2026, 05:15:57 PM »

Thanks brother......I have no idea what Marty is EVER talking about !

WrongAdvices · « **Reply #25708 on:** May 31, 2026, 09:48:12 AM »

I wish I knew how to search for it, I type “Leg strength is” into the search bar but don’t see anything from him. I know he said it at some point in last few years.

Soul Crusher · « **Reply #25709 on:** June 01, 2026, 04:36:17 AM »

6/1/2026

4 - 4:45

DB Squats w 130s - 7 sets x 10
Flat Bar Bench - 135 x 10, 135 x 10, 225 x 10, 275 x 5, 315 x 3, 350 x 1 - DROP SET - 315 X 2, 225 X 12, 135 X 12

5 - 6:00

Circuit

Heavy Sled push
Lying leg extensions,
Incline DB Flyes
Standing Calf Raises
Cable Flyes
Cable Crunches

IroNat · « **Reply #25710 on:** June 01, 2026, 08:47:10 AM »

6/1/26

Supersetted EZ curls with each upper body set. Alternating palms up and down. 25 sets.

Bench press - Sets of 10 to 5
Wide lat pulldowns - 3x10
Dips - 3x10
Close grip lat pulldowns - 3x10
Alternate 1 arm db press - 3x10
Upright rows - 3x10
Bentover Tri extensions - 3x10
Leg extensions - 3x20
Leg curls - 3x10
1 leg calf raise - 3x20
Tib raise - 3x20
Romanian deadlifts - 1x8
Ab wheel
Stick twists

1:40

wes · « **Reply #25711 on:** June 01, 2026, 08:53:28 AM »

6/1/26

Chest:
Smith Inclines - 3 X 12,10,10
DB Flyes - 3 X 12
Seated Bench Press Machine - 3 X 10 -12

Back:
V-Handle Lat Pulldowns - 3 X 15,12,12
Seated Cable Rows - 3 X 15,12,10 (used a short straight bar)
Straight -Arm Pulldowns - 3 X 15,12,12,

Hyperextensions - 1 X 20

Neck:
Lying Neck Raises - 3 X 20

wes · « **Reply #25712 on:** June 01, 2026, 08:54:47 AM »

Quote from: Soul Crusher on June 01, 2026, 04:36:17 AM

6/1/2026

4 - 4:45

DB Squats w 130s - 7 sets x 10
Flat Bar Bench - 135 x 10, 135 x 10, 225 x 10, 275 x 5, 315 x 3, 350 x 1 - DROP SET - 315 X 2, 225 X 12, 135 X 12

5 - 6:00

Circuit

Heavy Sled push
Lying leg extensions,
Incline DB Flyes
Standing Calf Raises
Cable Flyes
Cable Crunches

Damn good benching SC !!

wes · « **Reply #25713 on:** June 01, 2026, 08:57:22 AM »

Quote from: IroNat on June 01, 2026, 08:47:10 AM

6/1/26

Supersetted EZ curls with each upper body set. Alternating palms up and down. 25 sets.

Bench press - Sets of 10 to 5
Wide lat pulldowns - 3x10
Dips - 3x10
Close grip lat pulldowns - 3x10
Alternate 1 arm db press - 3x10
Upright rows - 3x10
Bentover Tri extensions - 3x10
Leg extensions - 3x20
Leg curls - 3x10
1 leg calf raise - 3x20
Tib raise - 3x20
Romanian deadlifts - 1x8
Ab wheel
Stick twists

1:40

Good one Nat !!

IroNat · « **Reply #25714 on:** June 01, 2026, 08:57:51 AM »

Quote from: wes on June 01, 2026, 08:54:47 AM

Damn good benching SC !!

I second that.

SC is no Bhanky.

wes · « **Reply #25715 on:** June 01, 2026, 09:39:08 AM »

Quote from: IroNat on June 01, 2026, 08:57:51 AM

I second that.

SC is no Bhanky.

It`s all due to the evil Melatonin he takes !!

Soul Crusher · « **Reply #25716 on:** June 02, 2026, 05:09:25 AM »

Quote from: wes on June 01, 2026, 08:54:47 AM

Damn good benching SC !!

Thanks Wes!

6/2/2026

4 - 4:30

9 sets - Wide grip Cable Rows - each set x 10-15
4 sets - Single Arm DB Rows w 90's x 20

4:30 - 5:15

Circuit

Heavy Sled Row
Double DB Row w 75's x 10 superset w calf raises
Hammer Curls w 35's x 10
Banded pull backs x 15
Banded bicep curls x 15
Wide Grip seated cable row x 10
Cable Crunches x 20
Seated calf raises x 10

6 - 7:30

BJJ

IroNat · « **Reply #25717 on:** June 03, 2026, 06:36:54 AM »

6/3/26

Leg extensions - 3x20
Leg curls - 3x10
1 leg calf raise - 3x20
Tib raise - 3x20
Incline press - 3x10
Wide lat pulldowns - 3x10
Weighted Dips - 3x10
Close grip lat pulldowns - 3x10
Alternate 1 arm db press - 3x10
Upright rows - 3x10
Bentover Tri extensions - 3x10
EZ Curls - 3x10
EZ reverse curls - 3x10
Deadlifts - 1x10
Ab wheel
Stick twists
Stomach vacuums

wes · « **Reply #25718 on:** June 03, 2026, 09:17:35 AM »

6/3/26

Biceps:
Seated Alternate Dumbell Curls - 4 X 15,12,10,10
Preacher Curls On Precor Machine - 3 X 12,10,8

Triceps:
Lying Dumbell Extensions - 3 X 20,15,12,12
Bent Forward Cable Extensions - 3 X 15,12,12
Pressdowns - 3 X 15,12,12
Precor Seated Triceps Extensions - 1 X 20

Forearms:
Super-Set:
[Barbell Wrist Curls - 4 X 20,15,12
[Reverse Wrist Curls - 4 X failure on each set (used an E-Z Curl bar)

Soul Crusher · « **Reply #25719 on:** June 03, 2026, 10:16:18 AM »

YES!!!! WES is BACK!

Quote from: wes on June 03, 2026, 09:17:35 AM

6/3/26

Biceps:
Seated Alternate Dumbell Curls - 4 X 15,12,10,10
Preacher Curls On Precor Machine - 3 X 12,10,8

Triceps:
Lying Dumbell Extensions - 3 X 20,15,12,12
Bent Forward Cable Extensions - 3 X 15,12,12
Pressdowns - 3 X 15,12,12
Precor Seated Triceps Extensions - 1 X 20

Forearms:
Super-Set:
[Barbell Wrist Curls - 4 X 20,15,12
[Reverse Wrist Curls - 4 X failure on each set (used an E-Z Curl bar)

Soul Crusher · « **Reply #25720 on:** June 03, 2026, 10:19:04 AM »

6/3/2026

4 - 5:45

9 sets of DB presses w 50's
3 sets laterals w 35's
3 sets bent over laterals w 35's
3 sets upright rows w 35's

Circuit

KB Swings w 88lb x 15
Single Hand from floor clean and press overhead w 55lb x 20
Banded rear delt raise x 15
Banded side twists x 20
DB Shrugs w 70's x 12 superset calf raises

Soul Crusher · « **Reply #25721 on:** **Today** at 10:36:39 AM »

6/4/2026

4 - 4:30

Flat Bar Bench - 135 x 10, 135 x 10, 225 x10 , 275 x 5, 315 x 2, 225 x 10
DB Squats - 130s x 10 reps

4:30 - 5:15 -

CIRCUIT

Heavy sled Push - 40 yards
Lying Leg Curl - 3/4 stack x 12
Incline Barbell Press - 225 x 6
Leg Extension - 3/4 stack x 12

6 - 7:30

BJJ