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

[wes]

6/5/26

Quads:
Leg Press - 4 X 20,15,12,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10  (pyramid style)
Leg Extensions - 3 X 20,15,12
Adductor Machine -2 X 20,12

Hamstrings:
Seated Leg Curls - 4 X 20,12,10,8.....dropped down and got more reps followed by partials until failure  (pyramid style)

Lower Back:
Hyperextensions - 3 X 15

Calves:
Leg Press Calf Extensions - 4 X failure

Went up in weight on all exercises!!

[IroNat]

6/5/26

Incline press - 2's for an hour
EZ curls palms up - 3x10
EZ curls palms down - 3x10
Ab wheel

[Soul Crusher]

6/8/2026

4 - 6

4 - 5

Flat Bench - 135 x 10, 135 x 10, 225 x 10, 275 x 5, 315 x 3, TWO DROP SETS - 335 X 2  - 225 X 12 - 135 X 15  drop set two 315 x 3, 225 x 12 , 135 x 12 

DB Squats w 130's - 8 sets

5-6

CIRCUIT

Heavy Sled Push - 30 yards
Incline Bench - 135 x 10
Lying Leg Curls x 10
Seated Leg Extension x 12

Ended w some abs and calves. 

[wes]

6/8/26

Chest:
Smith Inclines - 4 X 10,8,6,10
Flyes - 3 X 12,10,10
Seated Bench Press Machine - 3 X 10,10,8

Back:
Close Grip Pulldowns - 4 X 15,12,10,12 (used a V-Handle)
Seated Cable Rows - 3 X 12,10,10
Straight-Arm Pulldowns - 3 X 15,12,12

Abs:
Crunches - 3 X failure

Good workout,increased weight on all exercises.

[wes]

6/8/2026

4 - 6

4 - 5

Flat Bench - 135 x 10, 135 x 10, 225 x 10, 275 x 5, 315 x 3, TWO DROP SETS - 335 X 2  - 225 X 12 - 135 X 15  drop set two 315 x 3, 225 x 12 , 135 x 12 

DB Squats w 130's - 8 sets

5-6

CIRCUIT

Heavy Sled Push - 30 yards
Incline Bench - 135 x 10
Lying Leg Curls x 10
Seated Leg Extension x 12

Ended w some abs and calves. 

Awesome benching once again SC !!! 

[BigRo]

Went for a sweaty run, love the buzz from jogging.

[IroNat]

Snatch pulls - 2's for an hour
1 leg calf raises - 3x20
Tib raises - 3x20
Suitcase carry - 1 max carry
Ab wheel, Stick twists, Stomach vac

[robcguns]

6/8/26

Chest:
Smith Inclines - 4 X 10,8,6,10
Flyes - 3 X 12,10,10
Seated Bench Press Machine - 3 X 10,10,8

Back:
Close Grip Pulldowns - 4 X 15,12,10,12 (used a V-Handle)
Seated Cable Rows - 3 X 12,10,10
Straight-Arm Pulldowns - 3 X 15,12,12

Abs:
Crunches - 3 X failure

Good workout,increased weight on all exercises.

Nice one Wes, looks like your back to it.good to see.

[Soul Crusher]

4 - 5:15

9 SETS MILITARY PRESS W 45'S X 10 - SUPERSET
3X LATERALS W 35'S
3X BENT OVER LATERALS W 35S
3X UPRIGHT ROWS W 35S

CIRCUIT
 
KB SWINGS W 88LB  - X 12
Banded rear delt raise x 15
Banded twists - x 15
DB Shrugs w 75's x 12 


6 - 7:30

BJJ   

[wes]

Nice one Wes, looks like your back to it.good to see.

Thanks Rob....yeah,it`s good to be back but it`s gonna` be a long hard road....but I`m ready !!

[wes]

6/10/26

Shoulders:
(Pre-Exhaust Super-Set)
(Lateral Raises - 3 X 15,12,10
(Seated Bradford Press - 3 X 15,12,10
Reverse Pec-Deck Flyes - 3 X 20,15,12

Biceps:
Standing Cable Curls - 4 X 15,12,10,10
Machine Preacher Curls - 2 X 12,10 (did partials at the end of the final set)

Triceps:
Bent-Forward Cable Extensions - 4 X 20,15,12,10
Pressdowns - 4 X 20,15,12,12
One-Arm DB Extensions - 1 X  failure

Forearms:
Super-Set:
(Wrist Curls - 3 X failure
(Reverse Wrist Curls - 3 X failure

Neck:
Lying Neck Raises 3 X failure


I felt lethargic when I got to the gym, so I decided to race the clock with very short rest periods turning a crappy day into an awesome intense workout.

[wes]

6/12/26

Quads:
Leg Press - 3 X 20,15,12
Precor Lying Leg Sled - 3 X 15,12,12
Leg Extensions - 3 X 20,15,12
Adductor Machine -1 X failure

Hamstrings:
Seated Leg Curls - 4 X 20,12,10,8..... & partials until failure on the last set


Calves:
Leg Press Calf Extensions - 4 X failure & partials until failure on the last 2 sets

[IroNat]

6/12/26

Clean pulls - 2's for an hour
1 leg calf raises - 3x20
Tib raises - 3x20
Db curls palms up and down - 3x10 each way
Suitcase carry - 3 carries each hand