Tbh I don't reveal my routines but lately I've been training pretty much every other day and I do instinctive training, day 1 chest day 2 back day 3 shoulders day 4 legs day 5 arms, that's all I'm willing to share for now. I never train for more than 35 minutes
Good thinking, brother Pamith. It would be terrible if a young kid copied you and also ended up a fat cunt.
Good thinking, brother Pamith. It would be terrible if a young kid copied you and also ended up a fat cunt.
Copying mine from the other thread. It got out of control there. :D
Off-day from lifting:
Did my TUE Grape/SC/Krank "Starter-Kit" this AM.
Treadmill - 10 mins
Bike - 10 mins
Condition (below) - 10 mins
2 rounds / 5 min each (10 mins):
- Concept Rower - 1 min
- Kettlebell Swings - 1 min
- Spin Bike - 1 min
- Battle Rope - 1 min
- Sled Pull (backward) - 1 min
Repeated this ^ After 1 minute rest
********
Stretch
Misc
Precor Lat-Machine - 2 sets
Rotary Calf - 2 sets
Shoulder Press machine - 2 sets
Rear Delt machine - 2 sets
For the record, the official "serious" training thread is on the Y..
But it requires membership.
Today:
Triceps:
One arm pressdowns: 5 sets
Overhead rope extensions: 4 sets
Cable kickback: 4 sets
Machine dips: 4 sets
Biceps:
Cable preacher curls: 4 sets
Close grip cable curls: 4 sets
Hammer rope curls: 4 sets
Machine curls: 4 sets
Rope slams supersetted with airdyne bike: 5 rounds
Treadmill: 15 minutes
And I just ate skinless chicken, brussel sprouts, asparagus, stringbeans, and zucchini with a side of blueberries, strawberries, and raspberries.
Good thinking, brother Pamith. It would be terrible if a young kid copied you and also ended up a fat cunt.
Let's hope it doesn't turn into another "bash" thread.
Good thinking, brother Pamith. It would be terrible if a young kid copied you and also ended up a fat cunt.
ring pull ups
weighted dips
inverted rows
bodyweight squats
glute ham raise
calf raise
Yesterday.
Alternate db curls 45x30,50x25,55x20,60x17,65x14,70x12,75x10,80x6,85x3.
Superset
Overhead db extensions 60x30,70x25,80x20,90x17,100x14,110x11,120x8,130x6,140x4.
Weighted dips bw+90lbs 6 sets 10-20.
Superset
Chins 6 sets bw 12-6
Wrist curls 135 for 8 sets
Superset
Reverse wrist curls 65 for 8 sets
Walked 10 miles.
Damn, that's a solid old school meat and potatoes arm workout and some serious weights too.
I also like alternating movements for opposing muscle and I'm going to give this a try next arm day
How long does it take you to walk those ten miles. I'm guessing at least 2 and half hours?
Good thinking, brother Pamith. It would be terrible if a young kid copied you and also ended up a fat cunt.
I recently got a set of rings and hung them from my rack. Harder to do certain things (stabilizers) like pullups.
And Ive been doing (some) ring pushups (w/ feet on bench). - When the shoulder pain allows me.
Nice. And cool (incorporating the food component here as well). You seem to eat very clean.
I always tend to get loose with diet here from Thanksgiving to Xmas. Trying not to do it too much this year. (Except for SUN's, I tend to eat whatever).
I recently also removed carbs from my diet. Best think I ever did.
Yes, I’d say I eat very clean. Makes me feel so much better. I do splurge a little on the weekends.
Back last night
Wide grip pull downs 5sets
Close grip 5sets
1arm Db rows 5sets
Straight arm pull downs with a rope
Really lost count of sets I was doing them real fast with very little rest between sets
Probably about 10 sets give or take
30 minutes cardio walking while listening to Otis Redding
Have a great day guys
Nice one cook.Thanks Rob
For the record, the official "serious" training thread is on the Y.
But it requires membership.
Ain’t no on going to the Y
I am doing by nothing Resting between now and Saturday lifting event. I have actually had bad digestion for the last week hoping stomach gets better by Saturday with some extra rest plan is to open at 143 then 150 then 155 then will go for 160 on 4th attempt if I make all 3. The fourth doesn’t count towards placings but you can break records qualify or just set a PR on the 4th attempt
The goal this year is to have fun and put some lifts in the board. Next year I will do a proper 10 week training program for the same event and try to beat this years numbers. There are 30 guys registered from out of town including a 400lb guy who has the highest tested curling record (217lbs) so should be some really good lifting and possibly some records will be broken.
and there we have his first excuse why he comes last
I am only really competing against myself. I will be first second and last. It’s my first event after 3 weeks of training. I don’t expect to be a world record breaker. If I hit my lifts that’s win regardless of what others do. This is a good example of how I didn’t ruin the other thread getting off topic you did with personal attacks on others.said the loser.
said the loser.
Fuck you about going off topic, yoiu fuck every single thread up with your bullshit
Bench Day (w/ Tri's)
Tried empty-bar warmup, then 135 warmup, pain too severe.
Put on Sling-Shot (S-S) and was able to bench. (The main reason why Bell invented (or came up with) it anyways).
Bench
S-S Bench - 4 sets, 225 x 8
Close Grip S-S Bench - 4 sets, 225 x 8
Incline S-S Bench - 4 sets, 200 x 8
D-Bell Bench Press - 4 sets, 50's x 10
Tri's
D-Bell Skull Crushers - 4 sets
Dips (Assisted) - 4 sets
Cable skull-crushers (Standing, bent FWD) - 4 sets
Food
PWO:
2 coffee's and banana
Post:
Rice cake w/ peanut butter
1/2 cup oats w/ 1-cup of 2% milk
Shake
(Shake = 2 cups of 2% milk, 1 cup of egg-nog, scoop of whey. (740 calories).
I mentioned my training and rest plans you then started the personal attacks babbling about me making excuses to lose
AgreedX2
This thread needs to be lie free
Ain’t no on going to the Y
I am doing by nothing Resting between now and Saturday lifting event. I have actually had bad digestion for the last week hoping stomach gets better by Saturday with some extra rest plan is to open at 143 then 150 then 155 then will go for 160 on 4th attempt if I make all 3. The fourth doesn’t count towards placings but you can break records qualify or just set a PR on the 4th attempt
The goal this year is to have fun and put some lifts in the board. Next year I will do a proper 10 week training program for the same event and try to beat this years numbers. There are 30 guys registered from out of town including a 400lb guy who has the highest tested curling record (217lbs) so should be some really good lifting and possibly some records will be broken.
Ain’t no on going to the Y
I am doing by nothing Resting between now and Saturday lifting event. I have actually had bad digestion for the last week hoping stomach gets better by Saturday with some extra rest plan is to open at 143 then 150 then 155 then will go for 160 on 4th attempt if I make all 3. The fourth doesn’t count towards placings but you can break records qualify or just set a PR on the 4th attempt
The goal this year is to have fun and put some lifts in the board. Next year I will do a proper 10 week training program for the same event and try to beat this years numbers. There are 30 guys registered from out of town including a 400lb guy who has the highest tested curling record (217lbs) so should be some really good lifting and possibly some records will be broken.
I mentioned my training and rest plans you then started the personal attacks babbling about me making excuses to lose
I'm willing to share a few things about my workouts
That would be amazing, Pamith. Thank you. Just be careful not to say too much. We don't want you getting killed by the CIA.My nikka
I mentioned my training and rest plans you then started the personal attacks babbling about me making excuses to lose
Which body part should I talk about?
For training, my goal is to strict curl 35 lbs or so. Should be close to a world record or some shit like that. I will probably need to borrow Jane’s infamous wrist wraps.
Impressive if you use you cock / noabraham g
I did back and arms today. Nothing hardcore - just machines and cables followed by some flexibility work. Coming down with the flu or something close to it tonight, though. My nephew has passed it on to me and I feel like shit. Time to break out the codeine and become a mong for a few days.
Yesterday.
Alternate db curls 45x30,50x25,55x20,60x17,65x14,70x12,75x10,80x6,85x3.
Superset
Overhead db extensions 60x30,70x25,80x20,90x17,100x14,110x11,120x8,130x6,140x4.
Weighted dips bw+90lbs 6 sets 10-20.
Superset
Chins 6 sets bw 12-6
Wrist curls 135 for 8 sets
Superset
Reverse wrist curls 65 for 8 sets
Walked 10 miles.
I dont think we will notice in your posts:D
Chest and back today:
Bench Press 5x5 then one light set of 25 with 135
Machine Row 5x10
Fly Machine 5x12
Lat Pulldown 5x12
Ab sit-ups 2x25
Dumbbell Shrugs 3x15
GR - reading lots of stuff about using the reverse sled pull to warmup - using 50% of bodyweight and doing it for 4-5 min consecutively - I've been doing it to replace airdyne minutes in my warmup
GR - reading lots of stuff about using the reverse sled pull to warmup - using 50% of bodyweight and doing it for 4-5 min consecutively - I've been doing it to replace airdyne minutes in my warmup
Uses different muscles for sure. Im only using a 45 on it (plus sled weight of 75 lbs) for now since I just started. (And waiting for DOMS to subside from Leg-training).
(One of the sled's removable uprights is missing, I need to find it). So 120 lbs on the sled, I weigh 210 now. A bit above 50% (57%) of bodyweight, works for me).
Leg soreness and back pain is definitely limiting me with this conditioning stuff. But I'm skipping SQ and DL for a couple weeks to heal up.
Still got a good workout otherwise.
I’ve recently starting doing these, we call them body drags. On leg day I like to load it up at the end and take a few laps back and forth. Amazing hamstring pump
Nuts! Most impressive, especially since you've not so much as seen a Thai pink in ages.
8 sets laterals 25s-50s
Superset
8 sets db shrugs 70-120s
8 sets db rear delt 35-60s
Superset
8 sets dips deep bw 20s
8 sets cable flys
Superset
8 sets rotary calf
Walked 8 miles.
Eight is a magic number.
Push day
Incline barbell press, dumbbell press, dips
Lateral raises, smith machine press
Dip machine, press down
Looking HUGE MM!
8 sets laterals 25s-50s8 sets but now many reps?
Superset
8 sets db shrugs 70-120s
8 sets db rear delt 35-60s
Superset
8 sets dips deep bw 20s
8 sets cable flys
Superset
8 sets rotary calf
Walked 8 miles.
8 sets but now many reps?
What does your bench/chest routine look like?I always change my workouts, I train for only 35 minutes, i usually start with bench presses, then I will do many other different exercises like flat dumbell presses, incline flies, flat dumbell flies, pull overs, cable crossovers, dips, machine presses, and i keep pushing for 35 minutes.
Reps are average 20 no lower than 15 today and some as high as 60.Very high volume!!
Shrugs were 25-60 reps
Calves 20-50
Laterals 15-30
Rear delt 15-25
Cable flyes 15-40
Very high volume!!
Yeah I just chase the pump.Me too, and I don't ''kill'' myself in the gym, only one, at the most 2 sets are pushed to absolute failure, and I train every other day, i need the rest to grow at my age (45). I never train for more than 35 minutes, during arm day it's not unusual for me to get a full inch pump
Tbh I don't reveal my routines but lately I've been training pretty much every other day and I do instinctive training, day 1 chest day 2 back day 3 shoulders day 4 legs day 5 arms, that's all I'm willing to share for now. I never train for more than 35 minutes
Me too, and I don't ''kill'' myself in the gym, only one, at the most 2 sets are pushed to absolute failure, and I train every other day, i need the rest to grow at my age (45). I never train for more than 35 minutes, during arm day it's not unusual for me to get a full inch pump
I guess we train completely different except for chasing the pump, every set is to failure including warmups for me. I just feel that any set not taken all the way is a waste even the warm ups. But I like to train every other day or even every third day which I’m actually going to do more now. Yeah I get an inch pump on arms as well. My workouts are usually 60-75 minutes.You are not natty though, maybe you can get away with that madness, I'm natty so i have to be careful
You are not natty though, maybe you can get away with that madness, I'm natty so i have to be careful
Been natty for 19 years. And I’m turning 45 in a month.I'll be 46 in February
robc destroying the credibility of this thread talking training to pamith in this thread
Hahahha.Hey at our age, we are not afraid to give away free knowledge, why not?
Hey at our age, we are not afraid to give away free knowledge, why not?
"The secret is, there are no secrets"!! (Dave Draper)There ARE secrets, like learning to NOT overtrain, understanding the importance of progressive overload, etc
There ARE secrets, like learning to NOT overtrain, understanding the importance of progressive overload, etc
There ARE secrets, like learning to NOT overtrain, understanding the importance of progressive overload, etc
I always change my workouts, I train for only 35 minutes, i usually start with bench presses, then I will do many other different exercises like flat dumbell presses, incline flies, flat dumbell flies, pull overs, cable crossovers, dips, machine presses, and i keep pushing for 35 minutes.
There ARE secrets, like learning to NOT overtrain, understanding the importance of progressive overload, etc
Everyone's body is different. I could be wrong but I don't think sc worries about over training too much.
December 09, 2022
Biceps/Triceps,Forearms:
Super-Set #1 :
{Seated Alternate DB Curls - 4 sets
{Lying DB Extensions - 4 sets
Super-Set #2 :
{Close Grip BB Curls - 3 sets
{Seated French Press - 3 sets
Super-Set #3 :
{Wrist Curls - 3 sets
{Reverse Wrist Curls - 3 sets
Hardly any rest between Super-Sets.....constant moderate poundage...huge pump!
God one Wes, how’s the elbow holding up? Also did you see the dr again?Thanks Rob....the elbow is still a little tender so I haven`t gone too heavy yet.
Ive been training since I'm 13. Ive seen everything in gyms.
99.9% of people undertrain and dont do jack FNG shit.
There ARE secrets, like learning to NOT overtrain, understanding the importance of progressive overload, etc
Ive been training since I'm 13. Ive seen everything in gyms.
99.9% of people undertrain and dont do jack FNG shit.
And 99% of the few that train hard, under-eat and under-sleep so they burn out quickly.
I did some DB clean and presses and 10 rounds on the heavy bag.
I did some DB clean and presses and 10 rounds on the heavy bag.Do these Big boy :D
Yesterday: Chest
Cable flyes: 4 sets
Machine chest press: 4 sets
Pec deck: 4 sets
Hammer strength incline press: 4 sets
Machine dips: 4 sets
30 minutes treadmill.
Today: Back
Wide grip chins: 8 sets
Machine rows: 4 sets
Hammer strength low rows: 4 sets
Lat pulldowns: 4 set
Low puller rows: 4 sets
Hyperextension: 6 sets
30 minutes treadmill.
Nice SF,love volume.
Do these Big boy :DI'll try those next week. Not sure why he's wearing a belt for that.
Most people are full of FNG shit about how "hard" they train.Bro...
I'm 47 and fng jacked, clean, do more than 99% of others and no aches pains etc. 99% of people problem is undertraining.
Don't do bs and mamby pamby nonsense.
Whats your reasoning for 35 mins? It just works out that way, or is it a timed goal?It's to avoid overtraining, all my life i overtrained, overtraining is a real thing imo
Believe me when I say the most dangerous part of training is racking/un-racking dumbells bringing to and from the bench, and kicking them back to do a press of any sort, I wish some day I get little helpers like the dudes from Oxygen Gym to do this for me.My nikka
I'll try those next week. Not sure why he's wearing a belt for that.never mind the diaper on his face....
When I worked back today, I held each contraction for like 2 seconds. My back is already cramping up.
I’m getting massive!
You gettin' HUGE, bro.
When I worked back today, I held each contraction for like 2 seconds. My back is already cramping up.Barn door lats!
I’m getting massive!
It's to avoid overtraining, all my life i overtrained, overtraining is a real thing imo
IN, I can’t help it!
Back Squat 1x1
Heavy Single build to a heavy Back squat for the day in 5-6 sets.
Back Squat 1x20
Based off of Today's Heavy Single. Use 70% of the above
AMRAP 30 Minutes
100m Sandbag Carry (50#)
20 Box Step Ups (24”)
300m Run
40 Sandbag Bear Hug Step Back Lunges (50#)
-rest 2 minutes between each round-
That AMRAP circuit sounds exactly like something my program would do.
1 x 20 @ 70% of a 1RM sounds brutal. Yesterday I had to do 2 x 10 @ 70% of 3RM for front squat. Adding 10 reps and more weight......fuck that lol.
Did a 315 squat today. Best since the partial replacement. Went 205 x 20. Smooth and consistent for all 20. Little sticking point at rep 17...most go out far too hot with the 20 rep stuff
The amrap was just plain shitty. The sandbag carry and box step ups were just annoying. The run....fucking hell I hate running. Hamstring cramped up on the 3rd round of that. I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today
Swam for 2 hours fasted
😁😄
Swam for 2 hours fasted
How big are you KK? You look pretty jacked in that pic.Thanks brother, I'm 5'9 around 220, the wide back/big legs combo help create that illusion.
Thanks Rob....the elbow is still a little tender so I haven`t gone too heavy yet.
They keep pushing my Dr. appt. back........first it was Dec. 9th.,now it`s Dec. 21st.
It`s a new General Practitioner,so I have no clue how she`ll be,I just want to have periodic ultrasounds done to ensure that the polyp isn`t growing.
If It grows more than a half inch,they say it could be dangerous,if not,it should be fine as thousands of people have the same type of thing and don`t even know it just like I didn`t.
I feel great though,except for my depression rearing its ugly head again ,but I`m used to that.
I`ll keep you posted after I see my doc....thanks! :)
Just walked to the store for some Groceries.
Wiped out. Amazing workout
Swam for 2 hours fasted
Thanks brother, I'm 5'9 around 220, the wide back/big legs combo help create that illusion.
Rack Pulls with 250kg
Who took the pic?I did, I had a good back pump after swimming so I just recorded a video by the shower area of the pool, the pool was obviously dead or I'd never do such a douchebag thing 😄
Looking jacked KK...Thanks brother, in a good groove at the moment.
coffee's
Fortress will not be happy with you.
Yes! "coffees" fixed... :)
Did a 315 squat today. Best since the partial replacement. Went 205 x 20. Smooth and consistent for all 20.NICE !!!
Rack Pulls with 250kg
Wes, you might be dead before December 21.Brutal BUT true! :D
Rack Pulls with 250kg
I asked Wes for help, but he’s quite useless with any technology invented after 1865.;D
<phew>. That was close.
Did a 315 squat today. Best since the partial replacement. Went 205 x 20. Smooth and consistent for all 20. Little sticking point at rep 17...most go out far too hot with the 20 rep stuff
The amrap was just plain shitty. The sandbag carry and box step ups were just annoying. The run....fucking hell I hate running. Hamstring cramped up on the 3rd round of that. I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today
Rack Pulls with 250kg
Thanks brother, I'm 5'9 around 220, the wide back/big legs combo help create that illusion.
Did a 315 squat today. Best since the partial replacement. Went 205 x 20. Smooth and consistent for all 20. Little sticking point at rep 17...most go out far too hot with the 20 rep stuff
The amrap was just plain shitty. The sandbag carry and box step ups were just annoying. The run....fucking hell I hate running. Hamstring cramped up on the 3rd round of that. I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today
Did you have a knee replacement?
Snatch Push Press + Snatch Balance
1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch
Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
In The Hole Front Squat
3 In the Hole Front Squat @ 70% 1 RM Clean
3 In the Hole Front Squat @ 75% 1 RM Clean
2 In the Hole Front Squat @ 80% 1 RM Clean
2 In the Hole Front Squat @ 85% 1 RM Clean
1 In the Hole Front Squat @ 90% 1 RM Clean
1 In the Hole Front Squat @ 95-100% 1 RM Clean
3 rounds
10 Front Squats (135/95)
8 Toes to Bar
8 Bar Facing Burpees
-rest until minute 7-
For Time:
24 Bar Facing Burpees
24 Toes to Bar
30 Front Squats (135/95)
how long are you in the gym?
20 mins of mobility work before I start lifting
5 - 10 mins of the olympic lifting prep work
30 - 40 mins of the lifting part
5 mins of conditioning prep
15 mins for this conditioning piece
------
So about 75 - 90 mins
very impressive
I dont think I could remember that routine never mind do it
very impressive
I dont think I could remember that routine never mind do it
This week has been stressful
Its not as bad as you think. I write everything out before I hit the gym (i.e. what the weight will be that I will be using so its just a matter of looking at notebook and then putting the weights on). I take about 90secs to 2 min between my sets of oly lifting. When its the complexes I will just reset my hook grip.
Those front squats out of the hole are no joke.
I did 3 x 10 unbroken on the conditioning.. 1st section of conditioning was 5 mins (which gave me 2 mins rest before starting), second one was 5:21. 30 reps straight after jacking heart rate up wasn't super easy.
Having a plan going in makes it easy. You dont have to think and you go on auto pilot
12/14/22
Front squats - 5x5 superset Wide lat pulldowns - 5x10-15
Bench press - 4x10-15 superset Db rows - 4x10-15
Seated behind neck press - 3x15 superset Db stiff leg deadlift - 3x15
Leg curls - 3x8-12
Seated calf raises - isometric hold 3x45seconds
Hammer curl - 2x20 (rehab)
12/14/22
Front squats - 5x5 superset Wide lat pulldowns - 5x10-15
Bench press - 4x10-15 superset Db rows - 4x10-15
Seated behind neck press - 3x15 superset Db stiff leg deadlift - 3x15
Leg curls - 3x8-12
Seated calf raises - isometric hold 3x45seconds
Hammer curl - 2x20 (rehab)
Interesting combo of exercises. What does the rest of your split (nh) look like?
Excellent session!
Conditioning before lifting today
AMRAP 10 Minutes
4 Bar Muscle Ups
10 Shuttle Runs (25’=1 rep)
Only got 7 rds, gassed out FAST from BMU
Back Rack Bulgarian Split Squats + Single Arm Suitcase Hold Heel Elevated Squats
4 x 10 / Leg Back Rack Bulgarian Split Squats + 10 / leg Single Arm Suitcase Hold Heel Elevated Squats
Weighted Push Ups + Weighted Chin Ups (using a 20# vest)
4 x 10 Weighted Push Ups + 7 Weighted Chin Ups
:30 rest between movement and sets
Weighted Barbell Back Extensions + Sled Push
4 x 10 Weighted Barbell Back Extensions + 50 ft Sled Push (Heavy)
Deadlift 4x3
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9.5/10 RPE
Hamstrings still dead from Sunday
That's why a couple times a year I pay for Soflete.I lost all my screenshots for a couple of the programs I enjoyed. :(
6 x 5reps weighted dip with 100lbs
6 x 9reps underhand chin up unweighted
6 x 5reps pike handstand pushup
5 x 20reps hanging leg raises
1 min rest between sets
30 mins roughly in gym
Out
Excellent job...
6 x 5reps weighted dip with 100lbs
6 x 9reps underhand chin up unweighted
6 x 5reps pike handstand pushup
5 x 20reps hanging leg raises
1 min rest between sets
30 mins roughly in gym
Out
I tried helping Bhanks. He refuses to listen.
Light Back and biceps tonight
Been missing training at home lately so Set up a few more bits of training gear I had previously dismantled so could get through garage to back garden with a wheelbarrow as hand balling everything through for working in the garden was getting old so can do more at home as starting to detest the gym environment as most people are fucking annoying twats
Hammer grip pull-down 1x6, 1x9 (would usually be weighted chins but biceps tendons bit sore from pulling chain about all day at work last 3 days so went with easier option)
Single arm cable row 2x13
Wide grip pull-down 2x12
Wide grip cable row to just below chest 2x12
Concentration curl 1x7, 1x9
Ez bar curl 1x8, 1x10
Experimenting with trying to minimise lower back involvement on one back day of the week other back day will be deadlift, barbell row from floor, single arm lat pulldown and barbell shrug
That would take a concious decision
He is a narcisist , he doesnt even consider the possibility he may be wrong
At our age - training changes to keep max impact and injury prevention. He refuses to listen.he is incapable of listening
you guys aint really workin out unless you bang out 50 pushups or 50 squats
you guys aint really workin out unless you bang out 50 pushups or 50 squats
you guys aint really workin out unless you bang out 50 pushups or 50 squats
I do this:
1mi run
100 pullups
200 pushups
300 air squats
1mi run
Is that ok?
I do this:
1mi run
100 pullups
200 pushups
300 air squats
1mi run
Is that ok?
Do you break out the pull/push/squats into sets like 10/20/30 or do all the pull ups first, then push, etcdo you know anyone who can do 100 pull ups in a row or 200 push ups ? :D
I do this:
1mi run
100 pullups
200 pushups
300 air squats
1mi run
Is that ok?
I'm working out right nowDude this is a serious training thread :D
Dude this is a serious training thread :DI train, then type a little, training is supposed to be fun, not ''killing'' yourself, smh. I'm also drinking some red wine
I train, then type a little, training is supposed to be fun, not ''killing'' yourself, smh. I'm also drinking some red wine;D only joking can do what you want. training at home i train im boxers & T-shirt.
;D only joking can do what you want. training at home i train im boxers & T-shirt.Awesome bro, my motto is stimulate, don't annihilate
pasmith do you find the intra-workout wine is helpful?Oh yeah, extra pump for sure, also extra pump somewhere else too if you know what i mean
Got under some decent weight this morning, first time squatting 5 plates in a while
Good work Henda. Keep at it my friend. I hear ya about annoying twats haha.
Thanks brother
I knew you would understand the annoying twat thing people are just intolerable these days I honestly absolutely fucking detest about 95% of the people I see in the gym
Yup, last gym I was at, in-between going back to this one, place was loaded with retards. (Was near my office when I still had to go in for work).
Throwing their paper-towels all-over gym floor, stuffing them in equipment uprights and "rack holes", leaving shite everywhere.
I paid an extra hundred just to end my membership. Well worth it.
Glad to be back at this place, though I hear at night its annoying as f**k with school-kids and fat powerlifters.
When you go at 5:30 AM like I do, its mostly serious people at that time putting in the work. (And a handful of geezers on bikes/treadmills).
I skipped arms yesterday.....my arms felt tired as Hell,after shoveling over a foot of snow all fucking day.
Got under some decent weight this morning, first time squatting 5 plates in a while
That fucking blows Wes, luckily this time we just got a lot of rain.It`s starting to snow again as I type this Rob.......I fucking hate winter. :(
It`s starting to snow again as I type this Rob.......I fucking hate winter. :(
At our age - training changes to keep max impact and injury prevention. He refuses to listen.
Got under some decent weight this morning, first time squatting 5 plates in a while
Get out of the north pole man, move south.I hear ya`.
So I came to this thread for some Serious Training advice see if I could learn anything to help me get Yuuuge. Here are some of the tidbits I picked up to become a MonsterHey asshole the 30 minutes walking and listening to Otis was after doing a lifting workout that would make you cry.
IronNat
Forearm rehab, isometrics, stretching.
Pamith
I never train for more than 35 minutes
GymRat
Concept Rower - 1 min
- Kettlebell Swings - 1 min
- Spin Bike - 1 min
- Battle Rope - 1 min
Sculpture
bodyweight squats
transitioning to calisthenics type workouts
I remember the squats one cold day and the steam was emanating from me afterwards
SF1900
Rope slams supersetted with airdyne bike
I recently also removed carbs from my diet
30 minutes treadmill
Cook
30 minutes cardio walking while listening to Otis Redding
Walter
My goal is to stay at 252 - 255 until the New Year, then drop 10 lbs once I decide on “goals” for 2023.
JPM
Floor Presses doing GVT 10x10's. 90 seconds between sets.
Phantom Spunker
Flexibility work
ran for 40 minutes today
The Shape
Ab sit-ups 2x25
Grape Ape
a minute straight of KB swings
Pamith
My secret to size is instinctive training
Hulkatron
Hip thrusts (nh) three sets
Some pushups to the failure
Weighted plank
Krankenstein
Calorie Assault Bike
Thrusters (75#)
AMRAP 30 Minutes
100m Sandbag Carry (50#)
20 Box Step Ups (24”)
300m Run
40 Sandbag Bear Hug
24 Bar Facing Burpees
Death By Bike Erg & GHD
1 Set Every 2 minutes:
12 GHD Sit Ups
Bike Erg Calories
1mi run
100 pullups
200 pushups
300 air squats
1mi run
Soul Crusher
99.9% of people undertrain and dont do jack FNG shit.
I tried helping Bhanks. He refuses to listen.
At our age - training changes to keep max impact and injury prevention
That’s the Murph to be done w 20 lb vest.
Wes
I feel great though,except for my depression
Lying Plate Neck Raises - 3 sets
Shoveling Snow
JustPlaneJane
I wore my wrist wraps
JackRipper
Just walked to the store for some Groceries.
Wiped out. Amazing workout
Bhanks,
Ask me anything.
Glad to help including life advices.
llife advices for bhank
-shave your head or get transplants
-stop paying men to fuck you in the ass
-stop taking selfies with g-string pulled up ass crack and posting on homo BB forum's
-stop taking amphetamines
Arms
Machine rope pulls for warm up: 8 minutes
Single arm pressdowns: 4 sets
Rope pressdowns: 4 sets
Overhead rope extensions: 4 set
Close grip bench presses: 4 sets
Rope curls: 4 sets
Single arm cable curls: 4 sets
Dumbbells curls: 4 sets
Machine preacher curls: 4 sets
Treadmill: 35 minutes
Can we just ignore him here and have an actual training thread? Confine his nonsense to the other thread.
Good, SF.
Whether Bbandy will approve I don't know.
Can we just ignore him here and have an actual training thread? Confine his nonsense to the other thread.I worked arms today. I start with dips and then close grip benches.That works my tris but also is like a second chest day.
I worked arms today. I start with dips and then close grip benches.That works my tris but also is like a second chest day.Great workout Cook....Seger is the man!!
Then tricep pushdowns for 5sets
Biceps start with a rope handle on a low pulley. I hold both ends of the rope and do curls with a supination.Without stopping I change over to a pronated grip and continue repping. I then change to a hammer grip and get a few more reps then I finish with drag curls until complete failure.That all makes one set. I do this 3 times then finish biceps with 3sets dumbbell curls.
5sets wrist curls then reverse wrist curls then 30 minutes walking for cardio.oh I listened to Bob Segar today
Great workout Cook....Seger is the man!!thanks Wes
thanks WesLOL ;D
You know all these years even though I love music I never listened to any while training.Well last month my son came over and trained with me and he said he couldn’t train without some music playing. I said well I think I have an old 8track around here somewhere so he laughed and grabbed my phone and sent me some kind of Apple Music thing and I am still learning how to put music on it but I am getting it. I only play it during cardio but it’s a start I guess.
Chest and arms. 6 sets of 12 bench. 6 sets of 12 cable flys. Lots of curls and tricep pull downs for arms. Followed it up with laps around a track outside in the sun for half an hour. Glorious.Good one PS !!
LOL ;Dyeah I know what you mean on the gyms’ music. I think it helps with cardio as it can be long and boring.
I usually play some but not always.
I hate the gyms music...that`s all I`ll say about it. :D
So I came to this thread for some Serious Training advice see if I could learn anything to help me get Yuuuge. Here are some of the tidbits I picked up to become a Monster
GymRat
Concept Rower - 1 min
- Kettlebell Swings - 1 min
- Spin Bike - 1 min
- Battle Rope - 1 min
Yes, but those are on my off-days. I train Powerlifting style 4 days a week and never miss workouts.
In 44 years I dont think I missed more than 10-planned workouts.
I always made up for them and never take time off.
Just a part of life, which I love.
And no offense (and I dont dislike you) but I'd rather look like me than you. (since youre calling me out).
(Though I think you have a great build for all its been thru)...
Looking massive, GR.
Do you eat peach cobbler and gravy?
Yes, but those are on my off-days. I train Powerlifting style 4 days a week and never miss workouts.
In 44 years I dont think I missed more than 10-planned workouts.
I always made up for them and never take time off.
Just a part of life, which I love.
And no offense (and I dont dislike you) but I'd rather look like me than you. (since youre calling me out).
(Though I think you have a great build for all its been thru)...
Yes, but those are on my off-days. I train Powerlifting style 4 days a week and never miss workouts.
In 44 years I dont think I missed more than 10-planned workouts.
I always made up for them and never take time off.
Just a part of life, which I love.
And no offense (and I dont dislike you) but I'd rather look like me than you. (since youre calling me out).
(Though I think you have a great build for all its been thru)...
Yes, but those are on my off-days. I train Powerlifting style 4 days a week and never miss workouts.
In 44 years I dont think I missed more than 10-planned workouts.
I always made up for them and never take time off.
Just a part of life, which I love.
And no offense (and I dont dislike you) but I'd rather look like me than you. (since youre calling me out).
(Though I think you have a great build for all its been thru)...
Yes, but those are on my off-days. I train Powerlifting style 4 days a week and never miss workouts.Looking great GR....good thick powerful looking build....props !!
In 44 years I dont think I missed more than 10-planned workouts.
I always made up for them and never take time off.
Just a part of life, which I love.
And no offense (and I dont dislike you) but I'd rather look like me than you. (since youre calling me out).
(Though I think you have a great build for all its been thru)...
Hey Brian...any time your game for what I did today...let me know.
15 min to work to rpe 7-8/10 for each:
1 rm snatch : 165
1 rm Clean / Jerk : 205
Overhead squat : 185
(I then hit 135 x 20)
AMRAP 9 mins
6 Cal assault bike
30ft bear hug sandbag carry @150#
12 box jumps @ 24"
30ft bear hug sandbag carry @150#
Rounds completed = 5 + 12 box jumps
70 cal row (concept 2) for time : 2:43.8 (your heart would explode even coming close to this)
Yes, but those are on my off-days. I train Powerlifting style 4 days a week and never miss workouts.
In 44 years I dont think I missed more than 10-planned workouts.
I always made up for them and never take time off.
Just a part of life, which I love.
And no offense (and I dont dislike you) but I'd rather look like me than you. (since youre calling me out).
(Though I think you have a great build for all its been thru)...
Can we just ignore him here and have an actual training thread? Confine his nonsense to the other thread.
What training you do more gay ass hip thrusters than actual weight lifing
go talk shit in your own thread
Leave this one to people who train hard.
Half the people here still don't train
Sorry I am a weightlifter adding the word assault doesn't make riding a stationary bike hardcore training
Sorry I am a weightlifter adding the word assault doesn't make riding a stationary bike hardcore training
Half the people here still don't train
I would have chucked in the towel after the deadlifts
As difficult as it might be, walking away from a workout when your body is telling you its not 100% is probably the best thing for you right now
SF1900 is bigger than bhanks.
:D :D ;D
But BHANKS definitely has me beat on vomiting on oneself uncontrollably.
This is a serious training thread so don't f*ck it up.
Felt like crap walking in at 4 am - felt amazing leaving at 7 am.
Jesus man do you ever give any energy to your woman or does it all go to kettle balls??
Jesus man do you ever give any energy to your woman or does it all go to kettle balls??Lol. Hanky has been hilarious lately.
Jesus man do you ever give any energy to your woman or does it all go to kettle balls??if you saw his women , you would choose the kettle balls....
I live a very disciplined life. Day in day out - month in month out - Year in year out.
That is in all aspects.
You have never done any serious training in your life
So you are an abstinent monk that explains a lot. You wouldn’t need to do so much cardio if you did some at night with the lady it really dials the abs in as well much better than the crap you do and more fun less time more efficient might even get your breakfast made if you do it right etc etcMan you´re a bald retard ??? ::)
Is that what’s going on here are you guys all doing burpees and hip thrusters at the gym because you are not getting any at home??? Do we need to start including that in our workout summaries is a couple days a week not a given for everyone else? Holy fuck I just figured out why I have abs and you guys are slobs bwhaha
So you are an abstinent monk that explains a lot. You wouldn’t need to do so much cardio if you did some at night with the lady it really dials the abs in as well much better than the crap you do and more fun less time more efficient might even get your breakfast made if you do it right etc etc
Is that what’s going on here are you guys all doing burpees and hip thrusters at the gym because you are not getting any at home??? Do we need to start including that in our workout summaries is a couple days a week not a given for everyone else? Holy fuck I just figured out why I have abs and you guys are slobs bwhaha
Pull day
Pull day
What kind of angle goofy lens filter are you using you are like 5 foot 6 tops yet taller than the 7 foot kitchen cabinets in your photos also we can see you are fat without the thong
This is a training thread, you better fuck off.
Shit loser.
Thoes cabinets that your 5 foot 6 head is over are 7 feet tall bwhaha talk about faking your pics you are at an angle using the angles of the room to try and look bigger you freaking weirdo you are half that size. And for fuck sake your fat put some clothes on
Sorry I am a weightlifterLMAO!!! No fucking way you just typed that with a straight face. ;D
This thread has taken a wrong turn... :'(
What can you do about it?
You fucking shit loser.
Cardio / Fitness
Cardio (25 mins)
Treadmill - 15 mins
Bike - 10 mins
Fitness
5 minute circuit (1)
- Assault Bike - 1 min
- Farmers walk (laps w/ the 45's) - 1 min
- Assault Bike - 1 min
- Farmers walk (laps w/ the 45's) - 1 min
- Assault Bike - 1 min
5 minute circuit (2)
- D-Bell presses - 1 min
- Assault Bike - 1 min
- D-Bell presses - 1 min
- Assault Bike - 1 min
- D-Bell presses - 1 min
Stretch
Hip, Hams, Back Stretches - 10 mins
Riding a bike has nothing to do with an assault you ever see the cavalry show up on 10 speed schwinns for a battle??
Pull dayCool program. You used light/moderate weight on this training day. What is your poundage cycle . Heavy, light weekly or varying week by week?
This thread has taken a wrong turn... :'(
Assault Bike would send you into cardiac arrest.
Again there is no such thing as an assault bike are you storming the beaches of Normandy on your Schwinn 10 speed???
Airdyne - fine now go try for a 1 minute and report back from the hospital w a selfie
Oh thats the real name, OK cool...He did that because you posted a photo looking better than him.....it`s his modus operandi.
The 5 minute circuit of that and farmers walk, my heart was going to blow up. I admit my cardio isnt that good.
But I feel it getting better each time...
Brian, you bring negativity to each and every thread. You got serious mental issues man, seek help...
Riding a bike has nothing to do with an assault you ever see the cavalry show up on 10 speed schwinns for a battle??
Rob C. Guns is the volume king of getbig.
He did that because you posted a photo looking better than him.....it`s his modus operandi.
I try not attack the guy (most here have that covered) even give him props for his curls, physique, etc.Yeah I know you`ve been really nice to him.....I tried it too,to no avail,but once he sees that you have a good build,you become a threat to his ego,so expect more bullshit from him.
Then he stops in to harass people (myself included) which is fine, I just find it odd, and the mental acuity of a someone w/ downs.
A water-head...
It's called an assault bike. Deal with it.
https://www.assaultfitness.com/collections/airbikes-1
It's called an assault bike. Deal with it.
https://www.assaultfitness.com/collections/airbikes-1
I try not attack the guy (most here have that covered) even give him props for his curls, physique, etc.
Then he stops in to harass people (myself included) which is fine, I just find it odd, and the mental acuity of a someone w/ downs.
A water-head...
Ok buddy it’s called marketing show me where you attach the bayonet??
I try not attack the guy (most here have that covered) even give him props for his curls, physique, etc.
Then he stops in to harass people (myself included) which is fine, I just find it odd, and the mental acuity of a someone w/ downs.
A water-head...
Wes thinks shoveling snow is hardcore trainingChrist,I`d crush you in the gym....you just wouldn`t make it no matter what we were training,I simply wouldn`t allow it..........bottom line.
Not harassment all these assholes are attacking me and my training in the other thread then you guys post a “serious training thread” and it’s a bunch of fucking hip thrusters and Kegel crapSo in your mind you are acting perfectly rational.Trust me no one else thinks that.
Your workouts are not serious if they are not producing serious results if you can’t post a pic showing the results of your workouts it’s just bullshit
You actual post decent workouts and have decent results but I included you in the post so you wouldn’t feel left out and yeah because you also do some nonsense shit ducking Wes thinks shoveling snow is hardcore training
And how the fuck am I the only one noticing Mm is 8 feet tall in his pics???? This guy studied optical illusion photographer in grad school
All that running in a circle shit is not hardcore training that is not the correct way to train it’s just dancing to the oldies and guys who do that stay chubby and don’t make gains you are not trying to burn calories and swear in a workout that is not how you do it. The metabolic changes and recovery and repair from the workout burns the calories not sweating to the oldies
All that running in a circle shit is not hardcore training that is not the correct way to train it’s just dancing to the oldies and guys who do that stay chubby and don’t make gains you are not trying to burn calories and swear in a workout that is not how you do it. The metabolic changes and recovery and repair from the workout burns the calories not sweating to the oldies
what the fuck would you ever know about hardcore training?
He had to come here and fuck up this thread.....not getting enough attention in the other thread Brian?
Grow up asshole.
Dude...this is a serious training thread. stop the fucking bullshit
Yet you STILL respond to him.I`m done.....just had to say my piece.
I know that the mentality that you are supposed to sweat and be out of breath and need to puke is wrong.
I know that the mentality that you are supposed to sweat and be out of breath and need to puke is wrong.
If your conditioning was better you could have answered the bell.
Bro lifting is for teenage boys not serious people.
Curl on . . . .
I am fully aware that my moderate weights for reps/sets is heavier than some people’s single rep maxes.
If you’re squatting 275 x 4 as your heavy set, you should just shut the fuck up and learn.
My stomach was bothering me after 15 reps on 225 I had planned to do 3 sets at 275 but felt gassy and my stomach hurt if you must know was my first day squatting in a month it was plenty to start back up
You couldn’t be more wrong moderate weight and moderate reps with sufficient rest is superior
Once again, only if you define "superior" as your own personal goals.
You only look at everything through your own warped lens, and ignore other's goals and training.
Why are you responding to a crippled woman polluting the manly man lifting thread?
I respond occasionally just for the fuck of it.
I don't expect a real answer or conversation.
I've seen the pattern of deflection, cherry picking, and goal post movement enough to recognize that.
My stomach was bothering me after 15 reps on 225 I had planned to do 3 sets at 275 but felt gassy and my stomach hurt if you must know was my first day squatting in a month it was plenty to start back upwas it chaffing on your thighs?
Cool program. You used light/moderate weight on this training day. What is your poundage cycle . Heavy, light weekly or varying week by week?
Different phases, different exercises, different weight, different reps and sets.
Never do less than 5 reps.
Like DUP?What’s DUP?
December 20, 2022
Chest & Abs:
DB Inclines - 6 sets
DB Flyes - 6 sets
Elevated push - ups - 3 sets
Crunches - 3 sets
Lying Leg Raises - 3 sets
Good one!
Ok buddy it’s called marketing show me where you attach the bayonet??Lol. No shit. I see all these yupies running to grab their skipping, er nope, battle ropes, assault bikes... my grandfather was using an assault bike every morning into his 90s. What's next? 20 rotations on a blood and guts hula hoop?
Laying leg raises, do them slower, put the hands on the abs and feel everything contract and stretch properly, its well hard enough after 20 reps or so.
Which is better? Lay down or hang on the bar?
hanging on the bar is harder but the hands may give up before the abs. Laying down is better for mind muscle connection.:) true but there is equipment to hang on your elbows & slings.
Well,this threads ruined. >:(
Let's start a new "serious lifting thread".
(https://giffiles.alphacoders.com/234/23465.gif)
Rolled jiu-jitsu tonight at a new area. Very cool group of guys - good fun. Felt my back almost go during a sprawl and had an 'oh, shit' moment, but I'm sure it will be fine. Popping a newly prescribed little diazepam with a glass of red to help it along. Life is good.
Rolled jiu-jitsu tonight at a new area. Very cool group of guys - good fun. Felt my back almost go during a sprawl and had an 'oh, shit' moment, but I'm sure it will be fine. Popping a newly prescribed little diazepam with a glass of red to help it along. Life is good.
Rolled jiu-jitsu tonight at a new area. Very cool group of guys - good fun. Felt my back almost go during a sprawl and had an 'oh, shit' moment, but I'm sure it will be fine. Popping a newly prescribed little diazepam with a glass of red to help it along. Life is good.Mentally weak ::)
Its a good new activity for socialization with like minded people.
Mentally weak ::)
Its a good new activity for socialization with like minded people.
Glad your involved in a healthy activity.
It is but when you age past a certain point you will start accumulating injuries from it.
It's inevitable as it is a contact sport.
Hopefully the injuries you will sustain are not permanent like knee and shoulders.
Be smart about it.
So far most of the guys are pretty cool and try to be safe. I'm sure there will be some aholes here and there, the culture of the place seems to be very laid back for the most part for people not into the competition side of things.either sweat on the mat or bleed on the streets.
either sweat on the mat or bleed on the streets.
Chest and triceps at home
60 degree incline barbell press 1x7, 1x12
Press behind neck 1x6, 1x11
Close grip bench press 1x9, 1x8
Incline lateral raise 2x12
Incline dumbbell extension 2x12
Single arm pushdown 1x13, 1x9
Probably going to train exclusively at home now, since doing a few sessions at home realised I’m quite a bit weaker on barbell movements since using machines at gym, once the novelty of all the fancy machines wear off you find most of them are actually utter shit and prefer barbell movements (cables being the exception but have lat pull/low row at home and can do most things on that) plus no annoying pieces of shit all over the place at home like in gym
Rolled jiu-jitsu tonight at a new area. Very cool group of guys - good fun. Felt my back almost go during a sprawl and had an 'oh, shit' moment, but I'm sure it will be fine. Popping a newly prescribed little diazepam with a glass of red to help it along. Life is good.Benzos for a back ache ???
How's your health?
Back firing on all cylinders now 🙏 👍🏻
It going good mate heart has recovered really well ejection fraction is up from 35% to 55% and blood clot in heart has gone I got confirmation letter just yesterday I’ll attach below mate
It going good mate heart has recovered really well ejection fraction is up from 35% to 55% and blood clot in heart has gone I got confirmation letter just yesterday I’ll attach below mate
Chest and triceps at homeI have come to the same conclusion although my lack of leg macines would be a huge plus.
60 degree incline barbell press 1x7, 1x12
Press behind neck 1x6, 1x11
Close grip bench press 1x9, 1x8
Incline lateral raise 2x12
Incline dumbbell extension 2x12
Single arm pushdown 1x13, 1x9
Probably going to train exclusively at home now, since doing a few sessions at home realised I’m quite a bit weaker on barbell movements since using machines at gym, once the novelty of all the fancy machines wear off you find most of them are actually utter shit and prefer barbell movements (cables being the exception but have lat pull/low row at home and can do most things on that) plus no annoying pieces of shit all over the place at home like in gym
It going good mate heart has recovered really well ejection fraction is up from 35% to 55% and blood clot in heart has gone I got confirmation letter just yesterday I’ll attach below mateMy man,so very happy for you my friend....simply insanely awesome news!! :)
try in the bodybuilding section
It going good mate heart has recovered really well ejection fraction is up from 35% to 55% and blood clot in heart has gone I got confirmation letter just yesterday I’ll attach below mate
Benzos for a back ache ???
Chest and triceps at home
60 degree incline barbell press 1x7, 1x12
Press behind neck 1x6, 1x11
Close grip bench press 1x9, 1x8
Incline lateral raise 2x12
Incline dumbbell extension 2x12
Single arm pushdown 1x13, 1x9
----------
Probably going to train exclusively at home now, since doing a few sessions at home realised I’m quite a bit weaker on barbell movements since using machines at gym, once the novelty of all the fancy machines wear off you find most of them are actually utter shit and prefer barbell movements (cables being the exception but have lat pull/low row at home and can do most things on that) plus no annoying pieces of shit all over the place at home like in gym
It going good mate heart has recovered really well ejection fraction is up from 35% to 55% and blood clot in heart has gone I got confirmation letter just yesterday I’ll attach below mate
Thank you my getbig brothers it is a big relief and massive weight off mindI can only imagine brother.
Laying leg raises, do them slower, put the hands on the abs and feel everything contract and stretch properly, its well hard enough after 20 reps or so.Thanks Ronan!! :)
Congrats Hendayes this buddy!
Thanks Ronan!! :)
There is nothing wrong with strengthening the abdominal wall especially at 67 years of age.
Bhankys belittling of leg raises came about as my abs were better than his at 57 years old compared to his today at only 45 years of age.
Great bench numbers on their own, GR, even better considering you rehabbed a labrum tear.
All the F out this am.
I did lunges in the gym with kettle balls then burpees and jumping jacks followed by assault bike, battle ropes and Kegel Killers
It going good mate heart has recovered really well ejection fraction is up from 35% to 55% and blood clot in heart has gone I got confirmation letter just yesterday I’ll attach below mate
Slingshot is not the same thing as regular benching
What is a normal ejection fraction?
Slingshot is not the same thing as regular benching
I know.
Doesn't change my comment.
Mine is at 65% and Im told by cardiologist its "optimal" for my age.
https://my.clevelandclinic.org/health/articles/16950-ejection-fraction
What's all this talk about ejaculation fractions?
Tell us more….🤣
Tell us more….🤣
I’m out to breakfast and I just looked at this post and laughed so fucking hard.
Before the injury 4-months back, I did 345 raw for a single, and 405 w/ the slingshot. But Im not going to attempt anything like that until healed.
What is a normal ejection fraction?
Slingshot is not the same thing as regular benching
Yes, we are aware using SS is not the same as not using one.
No one here ever said it was.
Ran 4 miles and rolled again. Planning on training legs tomorrow but my ass is killing me (strong NH) so I'll see how I feel.use lube ::)
use lube ::)
At 145lbs your abs should be better than a 225lb manAt 57 years old my build crushed yours Hankensteins Monster! ;D
Bench / TricepsGreat workout GR,but did you know that using a Slingshot is not a true indicator of your actual bench press poundage? LOL ;D
Slingshot Bench - (4 sets)
- 225 x 10
- 315 x 5
- 335 x 3
- 345 x 2
Close Grip Bench
- 4x10 w/ 225 lbs.
JM Press (light)
- 4x10 w/ 135 lbs.
(Pressed for time, skipped D-Bell Bench)
Triceps
Skull Crushers
- 4 sets
French Press
- 4 sets
Cable Press
- 4 sets
Can`t chaos delete all of Brians stupid comments in this thread?you mean all his comments
you mean all his commentsThat would work. :D
https://www.instagram.com/p/Cmb9_p-IYXE
Dorian on the assault bike - but what does he know . . . . .
use lube ::)
It's just clicked who you are, lol. Come to Celle. Panty.:D
Can`t chaos delete all of Brians stupid comments in this thread?You can send cash donations to..... :D
You can send cash donations to..... :DYou jerk! LOL ;D
Trained hand/eye coordination in the calibers of 9mm and .357 today.
Meanwhile in the Serious Training Threadstay in your lane...
stay in your lane...
The guy who considers curls "Powerlifting" commenting on others training, LOL.yeah or he makes fun of assault bike but he rides a recumbent bike which is basically lying down.
Meanwhile in the Serious Training Thread
Recumbert bikes are normally for the medically infirm such as stroke patients.
Squats, lots of warm-up to a hard 20-rep setGood stuff brother!! ;)
Hip thrusts 3x10-12
Knee extensions 5x10-12
Lying leg curls 5x6-8
Front squats 3x3
Sevastase deadlift 2 sets, just did the bar haven’t done these in over a year
Calf fuckery
Some hip rehab stuff
Leg raises per BigRo advices yesterday
Making good progress on legs recently, the squat is up 16 lbs in a little under a month.
Squats, lots of warm-up to a hard 20-rep set
Hip thrusts 3x10-12
Knee extensions 5x10-12
Lying leg curls 5x6-8
Front squats 3x3
Sevastase deadlift 2 sets, just did the bar haven’t done these in over a year
Calf fuckery
Some hip rehab stuff
Leg raises per BigRo advices yesterday
Making good progress on legs recently, the squat is up 16 lbs in a little under a month.
Great job man...An anorexic gypsy.
Can you tell me waht this is? (Sevastase deadlift)?
Great job man...
Can you tell me waht this is? (Sevastase deadlift)?
An anorexic gypsy.
Taking time off until New Years then starting a cycle and changing my routine.Great to hear
Hopefully this gives my elbow time to heal a bit more if not fuck it.
Great to hearMy plan exactly bro,but at 67 if I enter the Masters Nats next year,I give up a lot of years, so....I`ll wait a year,compete at 69 then do the over 70 the next year
Get on the stage one more time pal
Romanian deadlift
The best thing I've done training wise is to switch over to calisthenics. Instead of benching I do a set of 50 pushup and 50 dips daily. Chest is better( at 65) then when I was 28 and juiced. Sit ups pull ups freehand squats also daily, in addition to daily light weight training ( mike van wyck style) in the evenings. Seven days a week..hey it works for me. I started training in 1975 and wish I'd trained this way sooner. When I was younger I'd constantly put more weight on the bar, but the gains didn't come with more weight..they came with daily pump sets
The best thing I've done training wise is to switch over to calisthenics. Instead of benching I do a set of 50 pushup and 50 dips daily. Chest is better( at 65) then when I was 28 and juiced. Sit ups pull ups freehand squats also daily, in addition to daily light weight training ( mike van wyck style) in the evenings. Seven days a week..hey it works for me. I started training in 1975 and wish I'd trained this way sooner. When I was younger I'd constantly put more weight on the bar, but the gains didn't come with more weight..they came with daily pump sets
Sorry, Penis Breath. Joke doesn't work when I've already issued a strong no-homo.Liar
Liar
^^^^ Good one SF!
Thanks, Wes! Hope you’re well!>:(
Check out my comment in the dead pool thread 2022!
Chest:
Cable incline presses: 4-5 sets
Cable incline flyes: 4 sets
Hammer strength incline presses: 4 sets
Machine presses: 4 sets
Pec deck: 3 sets
Traps:
Dumbbell shrugs: 5 sets
Treadmill: 30 minutes
The best thing I've done training wise is to switch over to calisthenics. Instead of benching I do a set of 50 pushup and 50 dips daily. Chest is better( at 65) then when I was 28 and juiced. Sit ups pull ups freehand squats also daily, in addition to daily light weight training ( mike van wyck style) in the evenings. Seven days a week..hey it works for me. I started training in 1975 and wish I'd trained this way sooner. When I was younger I'd constantly put more weight on the bar, but the gains didn't come with more weight..they came with daily pump sets
You did no free weights at all for your chest. Just cable and machine work the hammer was as close as you came to actual free weights. And you guys say I don't train hard I have a torn pec 3 shoulder surgeries and still do barbell bench press
Am I the only one having a hard time believing you have great chest development at 65 from 50 pushups and dips a day?you have a hard time believing anyone can do anything you cant...
You do realize that is a good exercise right?
All the CurlBro stuff warping your mind.
you have a hard time believing anyone can do anything you cant...
So now I can't do 50 pushups and dips? Getbig seriously underestimates my size and strength as always.
You dont believe he can develop his chest with dips and presses
Fucks sake its not about you, its about him you egotistical fuckwit.
No one fucking cares what you can do
I don't believe he has better chest development than a 25 year old juicer lifting heavy weights at 65 years old from doing pushups nope
Am I the only one having a hard time believing you have great chest development at 65 from 50 pushups and dips a day?
Good for you
Now, move on because no one cares
PS why didnt the ref stop the fight after 50 unanswered blows?
Why don't you hang out with your son and grandkids during the year will you at least see them this Xmas? Did you at least get them presents? @deadbeatgrandpa
This has already been explained to you as clearly as possibleYou spend night and day chasing Hanky on Getbig but don't even have a relationship with your close family? What a miserable guy you must be.
Now, never mind my care or lack of for my family lets address the fight non-stoppage..
So now I can't do 50 pushups and dips? Getbig seriously underestimates my size and strength as always.Nobody cares cuz we all hate you.
So you think curling heavy weight with yours arms is lame but dry humping rubber bands is good exercise you can't make this shit up
Why don't you hang out with your son and grandkids during the year will you at least see them this Xmas? Did you at least get them presents? @deadbeatgrandpaNobody cares cuz we all hate you.
(https://media.tenor.com/RxalFGvkArkAAAAC/rick-grimes-rick-grimes-the-walking-dead.gif)
You did no free weights at all for your chest. Just cable and machine work the hammer was as close as you came to actual free weights. And you guys say I don't train hard I have a torn pec 3 shoulder surgeries and still do barbell bench press with 95 pounds.FIXED
Why don't you hang out with your son and grandkids during the year will you at least see them this Xmas? Did you at least get them presents? @deadbeatgrandpaYou`re a real powerhouse as evidenced by your ATG squats with.......errrrr....... errrrr
So you think curling heavy weight with yours arms is lame but dry humping rubber bands is good exercise you can't make this shit upWE HATE YOU AND NOBODY CARES ABOUT YOUR POSTS......DICKHEAD.
Am I the only one having a hard time believing you have great chest development at 65 from 50 pushups and dips a day?Nobody cares what you think cuz we fucking hate you.
You did no free weights at all for your chest. Just cable and machine work the hammer was as close as you came to actual free weights. And you guys say I don't train hard I have a torn pec 3 shoulder surgeries and still do barbell bench press
Back day:
Dual lat pulldowns: 4 sets
Barbell rows: 4 sets
T-bar rows: 4 sets
Low cable rows: 4 sets
Stiff arm lat pulldowns: 4 sets
Hyperextensions: 6 sets
Had to skip cardio, as I had to get home to wrap gifts and get ready to head to Rory’s aunts house.
I`m posting my workouts on the "Y" from now on.....this fucker won`t be able to pull his shit there.
PLUS ......did you know that we hate you Brian......Merry Christmas you fucking dickhead.
Did HankyBhanky intimidate you into using barbells?
For shame.
;)
Back day:
Dual lat pulldowns: 4 sets
Barbell rows: 4 sets
T-bar rows: 4 sets
Low cable rows: 4 sets
Stiff arm lat pulldowns: 4 sets
Hyperextensions: 6 sets
Had to skip cardio, as I had to get home to wrap gifts and get ready to head to Rory’s aunts house.
(https://giffiles.alphacoders.com/234/23465.gif)
Had to skip cardio, as I had to get home to wrap gifts and get ready to head to Rory’s aunts house.:D
Back day:Rory's aunt is hot. :P :P
Dual lat pulldowns: 4 sets
Barbell rows: 4 sets
T-bar rows: 4 sets
Low cable rows: 4 sets
Stiff arm lat pulldowns: 4 sets
Hyperextensions: 6 sets
Had to skip cardio, as I had to get home to wrap gifts and get ready to head to Rory’s aunts house.
Rory's aunt is hot. :P :P
I need a crap :D
Bhank, regarding my chest development using only calisthenics, yeah its actually that good. Don't knock calisthenics til you try them. I'd post pics if I knew how. If any getbiggers are within an hour of philly I'd be happy to train with youDude,he`s an asshole who doesn`t even warrant a response.....do what works for you and do what you enjoy.
:D
Rory's aunt is hot. :P :P
My gym was closed today.
Will do arms and calves tomorrow.
I’m off until January 3rd.
Wes, Rory says hello!Tell him I said Hi....tell his fahzer I said Hi............... ;D
Enjoyed your memories, GR.
Thanks for sharing.
Thank you Sir!
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7 weeks since I competed, body feels fully recouped and rested.AWESOME!!
Tomorrow starts the prep for the next show in June
8 weeks increased food and heavier training with some compound movements.
Hoping to increase upper body thickness and overall size
Calorie restriction will begin 1st March.
Havent really gained much since my last show so should be at my all time best BF wise by June 4th
Probably my last year competing so will give it everything.
A top six placing at the Britain will get me a place at the Universe in October
That will be enough to satisfy the urge to get onstage again and at least I was good enough to stand onstage with the best.
The gym is 24/7 but completely buried in snow at the moment, I shoveled a 75 ft driveway with 7 ft drifts. God knows how many pounds were lifted but I feel like nice soreness in my legs and arms. Plus it made for great cardio.
The gym is 24/7 but completely buried in snow at the moment, I shoveled a 75 ft driveway with 7 ft drifts. God knows how many pounds were lifted but I feel like nice soreness in my legs and arms. Plus it made for great cardio.INSANE BRO.....just insane.
Rest Day (Weights), but cardio/condition.
Typical Cardio (20 mins)
- 10 mins ArcTrainer
- 10 mins Bike
Condition round 1:
1 min - assault bike
1 min - farmers walk
1 min - assault bike
1 min - farmers walk
1 min - assault bike
Condition round 2:
1 min - dumbbell shoulder presses
1 min - assault bike
1 min - dumbbell shoulder presses
1 min - farmers walk
1 min - dumbbell shoulder presses
Stretching for 10 mins...
Putting the roast potatoes to good use.
Putting the roast potatoes to good use.the roast potatoes is between your ears....
the roast potatoes is between your ears....
Putting the roast potatoes to good use.
Putting the roast potatoes to good use.Great build!!
Killed it today. Shoulder focus
15 minute warm up
30 min - Bro shoulder workout 3 sets DB press, 3 sets laterals, 3 sets bent over laterals, 3 sets upright rows, 3 sets shrugs.
60 min - banged out 880 calories - 15 rounds.
30 sec Air Bike
30 sec Battle Rope w burpees
30 sec air bike
30 sec farmer carry with 88's
30 sec air bike
30 sec Sumo High pull x 10
30 sec air bike
30 sec Landmine press - x10
30 sec air bike
30 sec leg raises
30 min light cardio on air runner and calve raises, etc.
Crazy!!! ^^^ :o
Like a machine...
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Bench press - 5,5,3,15
Double db rows - 3x10-15
Behind neck press - 20,20,22
Wide lat pulldown - 3x12-15
Db shrugs - 3x12-15
Barbell deadlift - 1x15
Seated calf - 3x45sec isometrics
Plate pinches
Music :
Nebula - To The Center
Essential Ozzie Osbourne - Side 1
Bench press - 5,5,3,15
Double db rows - 3x10-15
Behind neck press - 20,20,22
Wide lat pulldown - 3x12-15
Db shrugs - 3x12-15
Barbell deadlift - 1x15
Seated calf - 3x45sec isometrics
Plate pinches
Music :
Nebula - To The Center
Essential Ozzie Osbourne - Side 1
Bench press - 5,5,3,15(https://media.tenor.com/tG4lS7Fuhx0AAAAC/star-trek-nod.gif)
Double db rows - 3x10-15
Behind neck press - 20,20,22
Wide lat pulldown - 3x12-15
Db shrugs - 3x12-15
Barbell deadlift - 1x15
Seated calf - 3x45sec isometrics
Plate pinches
Music :
Nebula - To The Center
Essential Ozzie Osbourne - Side 1
Great workouts SC and GR !!
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Good training studs.
Glad to see everyone making gains and doing well.
I haven't trained seriously in about 8 weeks.
But i've been skiing and doing mountain rescues quite a bit. Three college douche nozzles got trapped on the backside of a mountain a few weeks ago. Glad i stay "in shape" year round for those activities. Been doing 4-5 mile hikes twice a week with a full pack and gear.
Hiked to Wheeler Peak last weekend.
Did some rock climbing in Red River a few days ago, forgot how much fun that is. It wasn't too cold and the snow is pretty minimal so far.
Last leg workout of the year completed.
5 sets standing calve raise
4 sets laying leg curl
4 sets leg extension
5 sets barbell back squat
2 sets hack squat
Good training studs.
Glad to see everyone making gains and doing well.
I haven't trained seriously in about 8 weeks.
But i've been skiing and doing mountain rescues quite a bit. Three college douche nozzles got trapped on the backside of a mountain a few weeks ago. Glad i stay "in shape" year round for those activities. Been doing 4-5 mile hikes twice a week with a full pack and gear.
Hiked to Wheeler Peak last weekend.
Did some rock climbing in Red River a few days ago, forgot how much fun that is. It wasn't too cold and the snow is pretty minimal so far.
(https://www.reactiongifs.us/wp-content/uploads/2013/04/nodding_clint_eastwood.gif)HA HA HA HA......legit LOL you funny bastard! ;D
Last leg workout of the year completed.Awsome!!
5 sets standing calve raise
4 sets laying leg curl
4 sets leg extension
5 sets barbell back squat
2 sets hack squat
Im taking a month to back off from normal training and focus on form. Im doing all sets with 5 second negative and a pause at the bottom.That will build a lot of power coming out of the hole on squats.
squat:
135 * 8
165 * 6
185 * 5
225 * 5 * 4
185 * 10
rdl:
225 * 8 * 3
back extension holding 45 plate: two sets of 15.
I have not trained since Xmas Eve. I’m feeling lazy. I think I’ll pick back up on Saturday.My nikka` !! :D
I have not trained since Xmas Eve. I’m feeling lazy. I think I’ll pick back up on Saturday.My nikka
My nikka` !! :DBro...
Bro...Brutal if true.... :D
Im taking a month to back off from normal training and focus on form. Im doing all sets with 5 second negative and a pause at the bottom.
squat:
135 * 8
165 * 6
185 * 5
225 * 5 * 4
185 * 10
rdl:
225 * 8 * 3
back extension holding 45 plate: two sets of 15.
Did my "Soul Crusher Starter Kit" again. Starting to get a bit easier, then I'll add on a 'round' to it soon.
Cardio
- ArcTrainer - 10 mins
- Bike - 10 mins
Round 1
- Assault Bike - 1 min
- Farmer Walks - 1 min
- Assault Bike - 1 min
- Farmer Walks - 1 min
- Assault Bike - 1 min
Round 2 (Same)
- Assault Bike - 1 min
- Farmer Walks - 1 min
- Assault Bike - 1 min
- Farmer Walks - 1 min
- Assault Bike - 1 min
MISC
Abs - 4 sets
Extreme Stretch (hams, hips, lower-back)
Laying in bed allday, got a hell of a cough and just tested positive for the rona(cold) again.
sorry bro - a lot is going around
Laying in bed allday, got a hell of a cough and just tested positive for the rona(cold) again.take care rob
Im taking a month to back off from normal training and focus on form. Im doing all sets with 5 second negative and a pause at the bottom.
squat:
135 * 8
165 * 6
185 * 5
225 * 5 * 4
185 * 10
rdl:
225 * 8 * 3
back extension holding 45 plate: two sets of 15.
Thank you sir. Yeah it seems everyone I know is sick of something.
take care rob
Laying in bed allday, got a hell of a cough and just tested positive for the rona(cold) again.
Laying in bed allday, got a hell of a cough and just tested positive for the rona(cold) again.Get well soon buddy.
Hop out of bed, bang out one strict curl, and you will still grow for the day.
Strict Curl Nation curlfriends unite!
Get well soon buddy.
Thanks Wes.
ate like a pig so i couldn´t be fucked to train, will however squat soon on the toilet :D
do you do anderson squats?
Never heard of this "anderson" fella
serious bull
(https://www.hugi.is/media/contentimages/145069.jpg)
Get well, rcg.
Getbig needs you, bro.
serious bullthe great Paul Anderson
(https://www.hugi.is/media/contentimages/145069.jpg)
Laying in bed allday, got a hell of a cough and just tested positive for the rona(cold) again.My nikka. I hope you learned your lesson, overtraining is a real thing.
ate like a pig so i couldn´t be fucked to train, will however squat soon on the toilet :DBro...
the great Paul Anderson
Laying in bed allday, got a hell of a cough and just tested positive for the rona(cold) again.
Calves = 2Maybe half a calf is a calve cut in halve?
Calf = 1
This is no "calve"
Cut the shit.
Sorry to hear that
I hope you recover quickly
Is that different from a regular front-squat?
I do front-squats every leg workout but with less weight than Paul.
all sets 5 second negative + pause... I will post today and tomorrow, thus completing my workout cycle
db bench:
60s * 10
70s * 8
80s * 6 * 4
70s * 8 * 2
db press:
30s * 10
40s * 8 * 4
skull crusher (est... not sure how much the bar weighs):
60 * 15
70 * 10-15 * 3
abs:
50 crunches on ball with 25 lb plate behind head
50 unweighted crunches on ball, lower emphasis
Volume may seem a bit low but after the cycle is over, i take one day off and repeat. So its almost 2x weekly.
Most Olympic (normal length) curl bars are 25 lbs.
Good job..
15 min warm upThat would be a mere warmup for Hanky ! LOL ;D
45 Min - Back and Bis -
30 min circuit - as many rounds as possible
1 min - A S S A U L T BIKE
Backward Bodybag (250lbs) Bear Crawls across gym and back
10X Burpee + Sled rows
10x 225lb hex bar deads
30 min - 15 rounds
30 sec air bike
30 sec - 4-5 Burpee pull ups
30 sec air bike
30 sec - 15 hanging leg raises
30 min
Walk on air runner and mix in lite bicep curls, prone rows, rope crunches etc
15 min warm up
45 Min - Back and Bis -
30 min circuit - as many rounds as possible
1 min - A S S A U L T BIKE
Backward Bodybag (250lbs) Bear Crawls across gym and back
10X Burpee + Sled rows
10x 225lb hex bar deads
30 min - 15 rounds
30 sec air bike
30 sec - 4-5 Burpee pull ups
30 sec air bike
30 sec - 15 hanging leg raises
30 min
Walk on air runner and mix in lite bicep curls, prone rows, rope crunches etc
What kind of jackass is bear crawling across a gym what kind of gym allows that nonsense and burpees are you kiddingYou tell him Brian.....that sissy ass workout is just plain too easy.......three curls with a heavy weight would be much more effective from a fitness point of view.
What kind of jackass is bear crawling across a gym what kind of gym allows that nonsense and burpees are you kidding
Destroyed it today. All the F out.
15 min warm up
5 sets leg press build up to 9 plates each side - last set drop set for 5-10 reps at each plate till one left
3 sets DB Press superset w DB RDL
3 sets Machine press superset w DB Squats
3 sets - Leg Extension superset w cable crossover
3 sets - Leg Curl superset w cable crossover
60 min for rounds
Backward Sled walk across gym, Forward Push Sled across gym - as heavy as possible.
10 x Atomic push up
10 x Burpee + Tire Flip
6 x Heavy Med Ball clean and Throw
30 min - walk on air runner and every few min do set of calve raises or push ups.
Atomic Push-up lol gtfo where do they come up with these silly names
Atomic Push-up lol gtfo where do they come up with these silly names
I know.
Next we will be hearing about 3 guys in a basement calling themselves Strict Curl Nation.
When does it stop?
Legit enough to be held at the Arnold and the Olympia
Legit enough to be held at the Arnold and the Olympia
I know.I feel like I missed something here. Link?
Next we will be hearing about 3 guys in a basement calling themselves Strict Curl Nation.
When does it stop?
I feel like I missed something here. Link?
Just stop.Mickey Mouse Organization Of Peace ;D
It’s three fucking clowns curling in a grade school gymnasium.
For chrissakes to sign up for the national championship they use an honor system.
Total joke.
Assault Fitness.....legit enough to be used by the UFC
https://www.assaultfitness.com/pages/ufc
Legit enough to have players FREQUENTLY seen riding Assault bikes on sidelines of NFL games
I am not denying people ride stationary bikes. I am not denying they are useful. I find it laughable some marketing guru has added the word assault to a stationary bike to convince dumbasses it’s some kind of badass training for battle
Mickey Mouse Organization Of Peace ;D
Get on one for 5 min and there is no more Bhanks. You will be dead. You know it.
I used to ride those things for hours in high school to make weight it’s just a fan bike with a belt tightener. The one I rode in 1991 was probably a decade old as well it’s nothing new::)
I used to ride those things for hours in high school to make weight it’s just a fan bike with a belt tightener. The one I rode in 1991 was probably a decade old as well it’s nothing new
Yet it didn’t help with Cleggizzo whatsoever. Wtf happened bro.
I used to ride those things for hours in high school to make weight it’s just a fan bike with a belt tightener. The one I rode in 1991 was probably a decade old as well it’s nothing new
Guess I didn’t do enough bear crawls with a Sandbag across the gym like a jackass if only I had done a few more atomic push-upsAlso might have helped if you actually knew how to fight.
Guess I didn’t do enough bear crawls with a Sandbag across the gym like a jackass if only I had done a few more atomic push-ups
They are the ones that compete at the Arnold the biggest fitness expo in the planet. You want to win the Arnold Strict curl you have to compete under Strict Curl NationWhy would you care.you`ll never even qualify.
https://generationiron.com/the-arnold-strict-curl-challenge/amp/
Exactly. You are never in shape for anything. Drugs get you nowhere. Start training for real instead of being a cowardly baby.
Some are chain (assault bike) and some are belt (Rogue echo bike).
Why do you have such an issue with what someone calls the bike? Do you have an issue with the bike being called an "airdyne"?
Your one in high school was chain driven..wasn't belt. I would imagine you got better at your cardio when you rode them in high school. Give them some credit. Or is it because you choose not to do them and therefore they are "invalid"
Why would you care.you`ll never even qualify.
That’s no weightlifting that’s not bodybuilding that’s not training that’s sweating to the oldies bullshit take that shot elsewhere this is getbig you homo
That’s no weightlifting that’s not bodybuilding that’s not training that’s sweating to the oldies bullshit take that shot elsewhere this is getbig you homo
You are the coward post a pic of the abs the 3 hours a day of running in circles nonsense has gotten you exactly. Your workout looks like a high school wrestling practice that’s not bodybuilding I know everyone has different goals then fuck off to a CrossFit board with that nonsense. If anyone actually wants to get big and make gains they are not going to do it with 3 hours of cardio a day fucking nonsense. Weightlifting is not a race on a clock doing other bullshit between sets is not an effective way to train
Most of us can and do your romper room bs workouts as a warm up. Be a man for once and stop this hs teen flex magaizome stupidity.
Fuck off to:
- your strict curl tiny dick measuring board
- your lame bullshit kite flying board
- your attempt at playing in the snow like 10yo do
- your kids pool to show how awesome at holding your breath you are while waiting for that grape popsicle to shove up your ass
PROVE what we do is not effective for what WE want to do. Also, why is it that a lot of what WE DO is incorporated by ALL major sports as a means of improving performance.
I will not hold my breath while you fumble around with your 25g needle to inject your bio identical hormones to show everyone how big your "guns" are
You keep saying that but you can’t actually do my workout let’s see you strict curl 156lbs you can’t do itIs that curl your entire workout?
If it was effective you would be able to post a pic showing it to be effective yet you haven’t in 2 years. Newsflash if I did 1/4 of the nonsense you guys post I would be 0 percent body fat so why aren’t you and Sc shredded to the bone after a week ? Inferior genetics? Hell I just do some light snowboarding with the kids and I have visibly leaned out after 3 days. How the fuck can you workout hours a day and not be in contest condition? Either your workouts are ineffective or you have shit genetics take your picYour lean because of drugs....you do almost zero cardio and eat trash like a teenager,and nobody has that fast of a metabolism at 45 so fuck off with your lean bullshit.
Your lean because of drugs....you do almost zero cardio and eat trash like a teenager,and nobody has that fast of a metabolism at 45 so fuck off with your lean bullshit.
Is that curl your entire workout?
Get real,those few curls and sloppy half squats are your heaviest movements,and you probably rest 5 minutes between sets.
YOU DO NOT TRAIN HARD.....YOU SHIRK HEAVY BACK AND TRICEPS EXERCISES AND WATCH TV AND POST WHEN "TRAINING" !
What drugs I have taken 400mg of test in the last month and last I checked test doesn’t make anyone lean. I am lean from a lifetime of being activeSo you say.
What does it matter if someone knits a sweater between sets you are between sets do whatever the fuck you wantIt`s called being and staying focused and being and staying intense.
Hanky whats a typical back and tricep day look like for you? :DWell ?
What does it matter if someone knits a sweater between sets you are between sets do whatever the fuck you wantPansy Of Peace
Pansy Of Peace
We would have thrown you out of our gym back in the day.
At your age you really shouldn’t be throwing anythingI have missed a lot of training but I was getting into great condition.
If it was effective you would be able to post a pic showing it to be effective yet you haven’t in 2 years. Newsflash if I did 1/4 of the nonsense you guys post I would be 0 percent body fat so why aren’t you and Sc shredded to the bone after a week ? Inferior genetics? Hell I just do some light snowboarding with the kids and I have visibly leaned out after 3 days. How the fuck can you workout hours a day and not be in contest condition? Either your workouts are ineffective or you have shit genetics take your pic
What drugs I have taken 400mg of test in the last month and last I checked test doesn’t make anyone lean. I am lean from a lifetime of being active
My results are my performance. Want me to take a pic of my log book?
Newsflash you broken down wrecked piece of shit....being a super low body fat isn't conducive to what I do. Why is that so incredibly difficult for you to comprehend???
Why do I have to be in contest condition?
Again, prove to me my workouts are not effective for what I want to do?
I will AGAIN wait as you look through all of those research articles you profess to read. Impress us all with your knowledge.
Performance is a good indicator of results. But let’s see an official competition lift. I am going to set a world record for my age group in my next meet. You guys can talk all the nonsense you want but I will have a world record in a matter of months. 160lbs is the record and I am going to crush it. What performance world records are you going to set this year?I think thats the qualifying lift
I think thats the qualifying lift
I am going to set a world record for my age group in my next meet.You were gonna` squat 405 for reps too....look how that panned out. ;D
You were gonna` squat 405 for reps too/.....look how that panned out. ;D
It`s ghgreat to be confident but serring a nrew world record ain
Nope that is the record for my age group
It’s only 3.5lbs heavier than what I did in my first meet on my 3rd lift and I had more in me.If you had more in you ,you would have done more.
Dont you think its odd that the weight get progressively less year on year?
Maybe someone very strong at 60 could lift 170?
Im prety sure thats the weight you need to have lifted to qualify for the meet, otherwise there could be 300 competitors onstage.
It is still 170lbs to qualify for the Arnold because they don’t take age into consideration. But they do for records and for my age group and weight class that is the world record. I will absolutely go for it my next meet.
If you had more in you ,you would have done more.
I get wanting to establish yourself on your first attempt, but after that you should have pulled out all the stops.
Don`t forget,I used to powerlift in the AAU and I know a bit more than you do even with your extensive reading......experience teaches more than reading some fucking study by a guy who never trained a day in his life.
is it "strict Curl nation" world record?
No they only give you 3 lifts I made my 3rd lift at 156.5lbs you don’t get to then try a 4th for more but it was my first meet now I know to open heavier and go heavier I think I could have hit 161lbs that day if given the opportunity I will go for it on my 3rd lift next time outI know the amount of attempts you get,I just told you I was a REAL powerlifter.
They are the largest strict curl federation they have the highest records but regardless it’s a powerlifting world record I am going to set and y’all are going to be mad as hell when I do so start trying to discredit it now because it’s going to happen and none of the shit any of you talk is going to stop itThe largest Mickey Mouse Organization that some guy made up because he found out he was pretty good at curling.
They are the largest strict curl federation they have the highest records but regardless it’s a powerlifting world record I am going to set and y’all are going to be mad as hell when I do so start trying to discredit it now because it’s going to happen and none of the shit any of you talk is going to stop it
I know the amount of attempts you get,I just told you I was a REAL powerlifter.
It still changes nothing that I wrote in my post.
You should have gotten your nuts out of the sand and went for the gusto even if it was your first lift.....you were afraid to fail......it`s called a contest remember?
The largest Mickey Mouse Organization that some guy made up because he found out he was pretty good at curling.
I have the world record for the most bodybuilding trophies won by people in my street
Being a world record holder in something that about 600 people in the world actually do isnt all that great
Oh, and get back in your own thread and stop ruining this one.
Yeah I didn’t set the world record my first meet that’s ok I will in my secondOK Nostradamus! ;D
And what organization recognizes that record? Like I said y’all going to be real madWhy would we be mad?
Do you have a world record in any organization for anything?Do you ???
And what organization recognizes that record? Like I said y’all going to be real mad. And you assholes ruined my thread I started about training you want to argue about everything but training. So keep telling yourself jumping jacks and leg raises is hardcore training I am going for powerlifting world recordsNo,you are gonna` do 3 curls.
And what organization recognizes that record? Like I said y’all going to be real mad. And you assholes ruined my thread I started about training you want to argue about everything but training. So keep telling yourself jumping jacks and leg raises is hardcore training I am going for powerlifting world records
It’s only 3.5lbs heavier than what I did in my first meet on my 3rd lift and I had more in me.
The largest Mickey Mouse Organization that some guy made up because he found out he was pretty good at curling and collecting membership and entry fees.
Just a minute
If you lifted that and didnt place then what did the other competitors in your class lift?
Do you ???
I placed 2nd in the open and first in the masters division for my weight class. To be honest I wa so focused on me and what I was doing I don’t even know what the guy who won the Open lifted
I have a friend with over 50+ world records in the USAWA, from 1-arm deadlift (500+ lbs) neck-lift (800+ lbs), lifted the Dinne-Stones over 30 years ago (feet side by side, no straddle), 5-time cancer survivor, etc.He's desperate for acceptance and accolades from strangers. He's got a fragile little ego.
(Of course, in the Guiness Record book many times) but you would not know any of it. Quiet/humble guy.
Yet Brian is here talking shit to everyone, and owning (and bragging about) a record he may get in the future.
Someone needs to study this guys raisinette (brain). CTE or something. ???
He's desperate for acceptance and accolades from strangers. He's got a fragile little ego.
Performance is a good indicator of results. But let’s see an official competition lift. I am going to set a world record for my age group in my next meet. You guys can talk all the nonsense you want but I will have a world record in a matter of months. 160lbs is the record and I am going to crush it. What performance world records are you going to set this year?From what I saw in the video, Hanky will go over 160lbs and should have hit it in that initial contest. I thought a 4th attempt was granted for World record attempts? He can clearly hit that lift. To put things in perspective, the top guys in Open are around 240 plus lbs.
From what I saw in the video, Hanky will go over 160lbs and should have hit it in that initial contest. I thought a 4th attempt was granted for World record attempts? He can clearly hit that lift. The top guys are over 250 lbs.
The list posted can't be a world record list. Entire age groups are blank such as the 20-24 year old. The current records there don't appear to be world record lifts. Not even state record lifts. I see teenagers strict curling near 200lbs on Youtube.
thats because there isnt anyone that age daft enoough to take it seriouslyOn Youtube, there are a ton of teens and early 20 something strict curling much more weight that 150 or 160. Hell, here is Lee Priest in the 45-50 age group doing 221 lbs.
On Youtube, there are a ton of teens and early 20 something strict curling much more weight that 150 or 160. Hell, here is Lee Priest in the 45-50 age group doing 221 ]lbs.
On Youtube, there are a ton of teens and early 20 something strict curling much more weight that 150 or 160. Hell, here is Lee Priest in the 45-50 age group doing 221 lbs.
Chest and back in garageGood one brother....since I train at home I use no machines at all.
30 degree incline barbell press - 1x6, 1x8
Barbell rows - 1x10, 1x15
Medium grip pin press (4 inches from chest) - 1x8, 1x10
Single arm lat pulldown - 1x9, 1x12
Ez bar front raise - 2x12
Barbell shrug - 1x13, 1x16
Ez bar reverse curl 1x8
Mentioned it before but machines have made me weak as piss, I bought the recent “science” shit that they are apparently better for hypertrophy and went with it. The result is strength on a barbell has regressed, right shoulder and elbow elbow also feeling much better after a few weeks back doing barbell and cable work.
Fuck machines
Strict curls are OK, but it is not Powerlifting. Its an "odd lift" that was dropped from PL many moons ago.^^^^ THIS but try telling Brian it`s not powerlifting.....he throws a hissy fit.
The USAWA covers it, and a thousand other lifts. (1 arm bench, etc).
Again, lets not think its Powerlifting...
The Jo Swift BB federation, I just set it up now.
No one would give you any props here if you beat Eddie Halls deadlift record, its because you have been a total asshole since you got here
Your training now consists of 6 sets of bicep curls
Fuck me your legs are going to be awesome in 6 months
All you have done is realised you cant be a bodybuilder so now have switched to something else and pretend the failure in your life never happened, its the same with your MMA career, you would never have told anyone here about your zero wins record unless we found out.
You will fail at this as well and then pretend that failure was something out of your control
PS didnt you read my two posts about blowing smoke up your arse and you not noticing?
You cant have because you really believed people were behind you a few pages back
Again I have a lot more than 3 mma bouts I fought in Europe and Hawaii as well
From what I saw in the video, Hanky will go over 160lbs and should have hit it in that initial contest. I thought a 4th attempt was granted for World record attempts? He can clearly hit that lift. To put things in perspective, the top guys in Open are around 240 plus lbs.
The list posted can't be a world record list. Entire age groups are blank such as the 20-24 year old. The current records there don't appear to be world record lifts. Not even state record lifts. I see teenagers strict curling near 200lbs on Youtube. I bet a guy like Rob Guns on Getbig could hit 180 lbs or more if he trained specifically for this .
and you lost all them as well or you would show us the records if they existed
You know, like Clegg with the video of your fight
A 4th attempt is granted for world records but the meet was 2 days before my 45th birthday. 170lbs is the record for the 40-44 age group.another excuse
The 20-24 age group is the open division and the record is 198lbs. I do believe rob would do very well if he trained for strict curl
Klegg hasn’t shown the video and never will because he got his head caved in so whatever
The Jo Swift BB federation, I just set it up now.
No one would give you any props here if you beat Eddie Halls deadlift record, its because you have been a total asshole since you got here
Your training now consists of 6 sets of bicep curls
Fuck me your legs are going to be awesome in 6 months
All you have done is realised you cant be a bodybuilder so now have switched to something else and pretend the failure in your life never happened, its the same with your MMA career, you would never have told anyone here about your zero wins record unless we found out.
You will fail at this as well and then pretend that failure was something out of your control
PS didnt you read my two posts about blowing smoke up your arse and you not noticing?
You cant have because you really believed people were behind you a few pages back
Again I have a lot more than 3 mma bouts I fought in Europe and Hawaii as wellWeird nobody can find any evidence of this.
From what I saw in the video, Hanky will go over 160lbs and should have hit it in that initial contest. I thought a 4th attempt was granted for World record attempts? He can clearly hit that lift. To put things in perspective, the top guys in Open are around 240 plus lbs.
The list posted can't be a world record list. Entire age groups are blank such as the 20-24 year old. The current records there don't appear to be world record lifts. Not even state record lifts. I see teenagers strict curling near 200lbs on Youtube. I bet a guy like Rob Guns on Getbig could hit 180 lbs or more if he trained specifically for this .
On Youtube, there are a ton of teens and early 20 something strict curling much more weight that 150 or 160. Hell, here is Lee Priest in the 45-50 age group doing 221 lbs.
It’s really strange you think powerlifting and bodybuilding are mutually exclusive I would argue they are mutually beneficial.so when is your next bodybuilding show and how are you going to bring up your legs?
so when is your next bodybuilding show and how are you going to bring up your legs?
A 4th attempt is granted for world records but the meet was 2 days before my 45th birthday. 170lbs is the record for the 40-44 age group.You were still 44.
The 20-24 age group is the open division and the record is 198lbs for the 220lb weight class . I do believe rob would do very well if he trained for strict curl
Again I am squatting every week the longer I continue to do that the better the legs will get and you say I have no legs you have no legs or arms you are just straight skinny at least I have arms my legs are improving but they are already as big as yours you have no legs or arms jackass
Again I am squatting every week the longer I continue to do that the better the legs will get and you say I have no legs you have no legs or arms you are just straight skinny at least I have arms my legs are improving but they are already as big as yours you have no legs or arms jackassLOL ;D
LOL ;Dhe always has to put someone down to make him feel better about himself.. ;D
There goes that old jealousy rearing its ugly head again
he always has to put someone down to make him feel better about himself.. ;DYup,and expects us to give him credit....fuck that!!
Good one brother....since I train at home I use no machines at all.
After years of using them because everyone did,I thought about it a lot and realized I never felt too many of them in the targeted muscle anyway, and I have a good mind/muscle connection.....I do miss leg machines though so hit a gym on leg days.
Enough to win the NABBA UK title..
Talk about a Mickey Mouse organization you had 3 guys in your class and you are the only one under 60 and you were still half a foot taller than the other competitors because you are a skinny bitchwrong, wrong and wrong
wrong, wrong and wrong
Its an open class you idiot no height or weight restrictions
Im entering the Britain in June, I will let you know how I place there and you can let me know when you get a participation medal at your next curling contest
By the way, if there was only you in your class why didnt you get a winners medal?
Again I got a 1st place medal and a 2nd place medal the guy who won my class is a 7 time national champ they came to my gym I trained for 4 weeks and put up respectable numbers.
I placed 2nd in the open and first in the masters division for my weight class. To be honest I wa so focused on me and what I was doing I don’t even know what the guy who won the Open lifted
Again I got a 1st place medal and a 2nd place medal the guy who won my class is a 7 time national champ they came to my gym I trained for 4 weeks and put up respectable numbers. No one else from my gym even had the balls to enter they just watchedIt`s pretty weird that this is the first time a braggart like you is mentioning that you won 1st. place.
come on hanky lets try and keep it staright
there was only three people at the event and you beat none of them
So again, who did you beat to place 1st?
It’s the open division as in age group but the 220lb weight class not the open weight class. Rob is 15lbs over the weight limit for that classIf the world record is 160 lbs for your age group, you'll break it several times . You have 15 more lbs easy.
I honestly have no idea how many people were in my weight class as again I was paying attention to myself. I do know the National champ was in my weight class I assume he won but I honestly don’t know all I know is they gave me a 1st in the masters and a 2nd in the open. They did the flights by weight attempted not weight class so who was in the 220 vs 242 weight class was hard to tell.
If the world record is 160 lbs for your age group, you'll break it several times . You have 15 more lbs easy.
I will say I beat my entire gym that was too afraid to enter
thats probably the stupidest post of the year
You dont know who you competed against you just accepted 2 medals they gave you without question
Top tip, the guy they give the medal to after you won the show if you got second
Your class was the masters, there wasnt any other competitors so they put you in the open which had 1 other competitor, you placed second (last) and they also gave you a 1st place participation medal as the only senior in your class
I know all that and I wasnt even there
We all now know that you didnt put any dents in Cleggs head now because you cant remember what happened at a curling contest three weeks ago
If thats true then I beat every other bodybuilder in the UK in my class who didnt enter the show I competed in.
Do you agree?
I could make something up or we could wait for them to post the results which would you prefer? I don’t really care either way I was focused on me that day and my lifts. I honestly didn’t pay attention to anything else that is what I like about lifting the disassociation when I am in that zone I am somewhere else.
do you remember being sick in the car on the way there?
I bet the family does...
the last bolded bit doesnt need any explanation to anyone on here, we know you are on another fucking planet reality wise.
Come to think of it the strict curl is exactly what you need to bring up your lagging biceps
I will say I beat my entire gym that was too afraid to enterWhy would say they were afraid....the`re probably just not interested in that bullshit plus they had very little time to train....you got lucky you didn`t tear a tendon.
Why would say they were afraid....the`re probably just not interested in that bullshit plus they had very little time to train....you got lucky you didn`t tear a tendon.
maybe if I got one bicep bigger than the other and let the rest of my physique go to rat shit we could be twins.
Performance is a good indicator of results. But let’s see an official competition lift. I am going to set a world record for my age group in my next meet. You guys can talk all the nonsense you want but I will have a world record in a matter of months. 160lbs is the record and I am going to crush it. What performance world records are you going to set this year?
Thanks for making my point fuck stick.
How many of the SCN have VERY low body fat? Come on Brian...tell everyone!!!!
For me, my competition season won't be until 2024....I am waiting to age up. I will still do a few comps along the way to get ready. Does that satisfy you?
Good old mentally abused hanky ruining a great thread.
You have your own thread to fuck up, jackass.
I could make something up or we could wait for them to post the results which would you prefer? I don’t really care either way I was focused on me that day and my lifts. I honestly didn’t pay attention to anything else that is what I like about lifting the disassociation when I am in that zone I am somewhere else.
BHANKS, how would you explain the feeling of being in the zone?
Great so in 2024 you are planning to compete in what exactly? Is it going to be you vs Matt canning in the lightweight division circus dumbbell press??
Autozone
Again I have a lot more than 3 mma bouts I fought in Europe and Hawaii as well.
Great so in 2024 you are planning to compete in what exactly? Is it going to be you vs Matt canning in the lightweight division circus dumbbell press??Hopefully Matt and Krank don't get involved in a 'ropes 'contest. ???
Hopefully Matt and Krank don't get involved in a 'ropes 'contest. ???
I know its great. I didn't need you to tell me that.
It will be in stuff you would get destroyed doing....all 225 bio-identical titanium excuse laden lbs of you (provided you don't shit your pants or puke all over yourself before hand)
The ropes were never confirmed.
Primephaggot watches the video a dozen times a day but still isn’t ready to vouch for Matt Canning’s enjoyment over jerking off to soggy old gay men.
I just ate a spread of cheeses, meats and olives.
Hope it’s approved by BHANKS.
Ruin? I just Inspired Krank to compete at something albeit not until 2024 for fuck sake dude what’s the hold up
Uh huh sounds about as likely as a physique update from Wes if you are planning to do it in 2024 you are not really planning a damn thing and you won’t even say what it is because you know you ain’t doing shit
Of course monkey dick. Enjoying the photoshops? They will NOT stop. Just letting you know.
What are you smoking....other than a giant flesh pole you broken down fuck?
I have been competing longer than you....and have done better at it. Maybe you will inspire me to come up with excuses as why I can't do something. Thats what you're best at
What are you smoking....other than a giant flesh pole you broken down fuck?He once told me he was happy he inspired me to start training again. ;D
I have been competing longer than you....and have done better at it. Maybe you will inspire me to come up with excuses as why I can't do something. Thats what you're best at
He once told me he was happy he inspired me to start training again. ;D
Been literally training before the asshole was even a gleam in his fathers eye.
I had some olives too
Photoshop all you want I don’t have to photoshop your pics to make you look bad they look like shot unedited but yeah the gay stuff if gross you photoshop dicks and tits on other men it’s weird I don’t like to look at it So you are blocked
You are in no kind of shape the fuck are you talking about
I’ve tried all different training splits but what’s your favourite is what you’ll stick with. I’ve been training without a break for over 30 plus years. My go to split is 2 on 1 off 3 on 1 off. Chest day 1 back day 2 rest day 3 shoulders day 4 arms day 5 legs day 6 rest day 7. I always have a rest day after back and legs no matter how I organize my split.Great! somebody will be here soon to welcome you
I’ve tried all different training splits but what’s your favourite is what you’ll stick with. I’ve been training without a break for over 30 plus years. My go to split is 2 on 1 off 3 on 1 off. Chest day 1 back day 2 rest day 3 shoulders day 4 arms day 5 legs day 6 rest day 7. I always have a rest day after back and legs no matter how I organize my split.
Killed it today. At 4:00 am there were only 4 regulars, no resolutionaries or CurlBros.
No resolution-folks yet at our place, hoping the local "Planet-Fatness" takes their money instead.
Where our place cost 500.00 a year, "Planet is only 10.00 a month".
Legs/Misc
Hack Squats (heavy - rest/pause)
- 4 sets
Leg Press (heavy - rest/pause)
- 4 sets
Leg Curls - 4 sets
Leg Ext - 4 sets
Rotary Calf - 4 sets
Superset (4 sets of each):
- Standing-Calf
- Rear Delt (machine)
- Wrist curls
- Side Laaterals (machine)
And I did as well as joswift you both had given up until I motivated you to train againEat shit and die so I can piss on your grave!!
Eat shit and die so I can piss on your grave!!
I’ve tried all different training splits but what’s your favourite is what you’ll stick with. I’ve been training without a break for over 30 plus years. My go to split is 2 on 1 off 3 on 1 off. Chest day 1 back day 2 rest day 3 shoulders day 4 arms day 5 legs day 6 rest day 7. I always have a rest day after back and legs no matter how I organize my split.WELCOME TO THE THUNDERDOME...........FU CKFACE!!!!!!!!!!!!!1111111111
My place is stupid expensive but its like a resort and country club for milfs and cougars.
Tired of putting my training off....it`s been too long but my rib and neck are still in a lot of pain.
If I cough or laugh,my body feels like a paper bag full of broken glass.
Oh well,I`ll just eat good and live to fight another day cuz broken ribs are painful as all Hell.
Maybe if the Clegg fight happens you will get your wish. ;DHanky wants no part of Clegg again......he talks a good game, but he`s a sissy who beats on women.....women who fight back and tear his pecs ! ;D.
And when you use the place like you do, it makes it worth it.
If our place charged 100.00 a month I would still go/pay it over joining a P.F. for 10.00.
Those places are retarded.
15 min warm up
45 min
3 sets - DB squats
3 sets - DB Bench
3 Sets - DB step ups
3 sets - DB SDL superset w low cable fly
3 sets - Calf Raises - superset w mid cable fly
3 sets - Box Step Ups - superset - high cable fly
60 min - SAVAGE - 10 ROUNDS - EACH ONE 6 MINUTES
30 SEC AIR BIKE
HEAVY SLED PUSH ACROSS GYM AND BACK
10 X BURPEE + UPPER BODY SLED PUSH
10X 315LB HEX BAR DEAD
10X ATOMIX PUSH UP ON SORINEX ROLLER
10X REVERSE LUNGES
30 MIN
WALK ON AIR RUNNER AND MIX IN PUSH UPS, TRICEP EXTENSIONS, CALF RAISES, ETC.
Hanky wants no part of Clegg again......he talk a good game, but he`s a sissy who beats on women.....women who fight back and tear his pecs ! ;D.
As chaos would say....."worst tough guy ever" ! :D
Harden up. ListenThanks,but trust me bro,I`ve trained in a cast,walked to the gym for 2 miles 6 days a week rain or shine.....at times me and my cousins would wear trash bags to walk through the freezing rain,get to the gym,train like psychos and walk back in trash bags also......trained through colds and Covid.....trained around tons of injuries,but my rib is fucked.
Does Clegg know he's become a 'cult-like hero' around these parts???Yes,he reads the board! :)
Brutal (and true)...
Does Clegg know he's become a 'cult-like hero' around these parts???
Killed it today. At 4:00 am there were only 4 regulars, no resolutionaries or CurlBros.Cool.....you eyetalian stallion ! :)
Hanky wants no part of Clegg again......he talk a good game, but he`s a sissy who beats on women.....women who fight back and tear his pecs ! ;D.
As chaos would say....."worst tough guy ever" ! :D
Bhanks vs the Waffle House Wendy would be a good one.:D
Barbell squat - 3x10
Leg curl - 3x12
Leg extension - 3x15-20
Side leg lift - 3x20
Wide lat pulldown - 3x15
Bench press - 15,12,12
Double db rows - 3x12-15
Behind neck press - 16,12,8
Barbell deadlift - 1x15
Seated calf raise - 3xmaxreps
Plate pinch isometric
Barbell squat - 3x10Good workout brother!
Leg curl - 3x12
Leg extension - 3x15-20
Side leg lift - 3x20
Wide lat pulldown - 3x15
Bench press - 15,12,12
Double db rows - 3x12-15
Behind neck press - 16,12,8
Barbell deadlift - 1x15
Seated calf raise - 3xmaxreps
Plate pinch isometric
Good workout brother!
Plate Pinch Of Peace
No way could BhankyHankins pinch a plate like me.Don`t give him any new ideas! ;D
I'm going to qualify for the Arnold Strict Plate Pinch Championship.
Singlet mandatory.
:D
Barbell squat - 3x10
Leg curl - 3x12
Leg extension - 3x15-20
Side leg lift - 3x20
Wide lat pulldown - 3x15
Bench press - 15,12,12
Double db rows - 3x12-15
Behind neck press - 16,12,8
Barbell deadlift - 1x15
Seated calf raise - 3xmaxreps
Plate pinch isometric
Rope pulling machine: 6 minutes as a warm up
Biceps:
Hammer curls with rope: 6 sets
Machine preacher curls: 4 sets
High machine curls: 4 sets
Cable curls: 4 sets
Triceps:
Single arm pressdowns: 6 sets
Rope pressdowns: 4 sets
Overhead cable extensions: 4 sets
cable kickbacks: 4 sets
Treadmill: 30 minutes
SF is building arms to rival robcguns and BhankyBHankins.That`s why he`s YOOGE!!
Nice! That machine ^^^ looks like it gives a good conditioning workout, Ive never tried one...
SF is building arms to rival robcguns and BhankyBHankins.
I dont think I will ever come close to Robcguns!!
Good workouts gentlemen !!
Good to see that you`re feeling better Rob. :)
Trained this morning
30 minutes ss on airdyne
Wide grip pull downs 5sets
Close grip pull downs 5sets
1arm Db rows 5sets
Db shoulder press 3 working sets
Straight arm barbell raises w ez curl bar ss with reg old Db lateral raises 5 supersets almost non stop. Got a little sloppy after 3 so I rested a couple minutes then finished
Listened to Grand Funk live
That song inside looking out must have lasted 20 minutes
Not working today so about to take a nap. I might take a cue from rob and go for a walk later
Take care guys
Tired of putting my training off....it`s been too long but my rib and neck are still in a lot of pain.
If I cough or laugh,my body feels like a paper bag full of broken glass.
Oh well,I`ll just eat good and live to fight another day cuz broken ribs are painful as all Hell.
You will get there brother just be patient broken ribs are fucking painful can’t even shout without pain better to let it heal then go all out thst to try train around it but be limited by it you will be back on it soon enough brother
You will get there brother just be patient broken ribs are fucking painful can’t even shout without pain better to let it heal then go all out thst to try train around it but be limited by it you will be back on it soon enough brotherThanks Henda,I know all that but it`s hard to patient.....I`ve missed quite a bit of time but I`m good at making comebacks.....the only thing that makes me stay patient is the fucking pain of this fucking rib.
If you and ancient old Wes had a bunch of brothers, I’d own a whole bouquet of pansies !Wiseass! ;D
🤣
Happy New Year Henda ! 🙋♀️
If you and ancient old Wes had a bunch of brothers, I’d own a whole bouquet of pansies !
🤣
Happy New Year Henda ! 🙋♀️
Wiseass! ;D.
Haha fortunately I don’t have a brother just 2 fat sisters.DVD`s :D
Haha fortunately I don’t have a brother just 2 fat sisters.
Happy new year Jane hope you well
WELCOME TO THE THUNDERDOME...........FU CKFACE!!!!!!!!!!!!!1111111111. Hahaha I’ve been on this board from the beginning just trolled and never commented. I guess in my old age I have more free time. Haha fuck you to lol
Hiked 4 miles this morning, with a 3000' vertical elevation change.sounds awesome! You know how Texas is we had 9 degrees last week and then it’s 80 now
It was 24 degrees and light snow.
Felt good to enjoy the cold air.
Came home and ate an enchilada casserole with green chili salsa and some charro beans.
Life is good today!
Hiked 4 miles this morning, with a 3000' vertical elevation change.
It was 24 degrees and light snow.
Felt good to enjoy the cold air.
Came home and ate an enchilada casserole with green chili salsa and some charro beans.
Life is good today!
sounds awesome! You know how Texas is we had 9 degrees last week and then it’s 80 now
Yeah, i saw it was colder there than in the mountains where i live.yeah I have my air conditioner on now.
It's been pretty mild here so far.
I remember living in SE Texas and it would be 70-80 degrees on Christmas day.
Hiking = bhanks not approved.
None of us will ever be elite enough athletes to get his approval.
I thought about doing 3 sets of curls instead but didn't want to wear myself down too much.
Hiked 4 miles this morning, with a 3000' vertical elevation change.you ever done "angels landing" at zion ?
It was 24 degrees and light snow.
Felt good to enjoy the cold air.
Came home and ate an enchilada casserole with green chili salsa and some charro beans.
Life is good today!
you ever done "angels landing" at zion ?Ive wept by the rivers of Babylon as I remembered Zion
Ive wept by the rivers of Babylon as I remembered Ziondid this by accident one time, bit off way more than I could chew....
did this by accident one time, bit off way more than I could chew....
Cardio / Fitness
10 mins ArcTrainer
10 mins Upright Bike
Round 1 (Newly renamed - BADASS Bike) "Bhanks Approved Domestic Assault" Bike
BADASS - 1 min
K-Bell Farmers - 1 min
BADASS - 1 min
K-Bell Farmers - 1 min
BADASS - 1 min
Round 2
BADASS - 1 min
Rev Sled Drags - 1 min
BADASS - 1 min
Rev Sled Drags - 1 min
BADASS - 1 min
Extreme Stretch - Hams, Hips, Back
4 sets of dips
Legs were toast from yesterday. While I kept my feet on the BADASS pedals, I used mostly arms.
Upper body pump was insane from that.
did this by accident one time, bit off way more than I could chew....
I like that guys channel,and watch it here and there, but calling him an "exercise scientist" is a huge fucking stretch LOL :D
15 min warm up
45 min - Back
60 min - no rest w training partner - Training parter is on the rower while other does the following
Plank Rope Row w heavy Sled across gym - backward walk back
Single arm farmer carry w 100lb DB across gym 4 x
10 x Barbell Row 135lb
10 x Heavy Med Ball overhead toss
5 x Burpee + Pull up
30 min - walk on air runner and mix in bicep curls, calf raise, rope crunches, DB rows etc.
15 min warm up
45 min - Back
60 min - no rest w training partner - Training parter is on the rower while other does the following
Plank Rope Row w heavy Sled across gym - backward walk back
Single arm farmer carry w 100lb DB across gym 4 x
10 x Barbell Row 135lb
10 x Heavy Med Ball overhead toss
5 x Burpee + Pull up
30 min - walk on air runner and mix in bicep curls, calf raise, rope crunches, DB rows etc.
2.5hr daily workout you must be the most shredded strongest man in the world are you getting paid by the hour????
Bench / Triceps
Slingshot Bench - 4 sets
- Last set with 355 x 4
Close grip bench - 4 x 8 w/ 245 lb.
JM Press - 4 x 8-10 w/ 155
Skull Crushers - 4 x 10 w/ 115
Machine Dips - 4 x 8-10
Cable-Krushers - 4 sets
1-arm D-Bell overhead ext - 4 sets
Let’s talk about the slingshot why??? I actually purchased one when I tore my pec 2 years ago it is still in the bag.
2.5hr daily workout you must be the most shredded strongest man in the world are you getting paid by the hour????
first workout for a while after xmas break and flu
Legs
4 sets leg ext
3 sets hacks
Felt like shit, exhausted....went home, no point having a half arsed session.
Give myself another couple days back on my diet
first workout for a while after xmas break and flu
Legs
4 sets leg ext
3 sets hacks
Felt like shit, exhausted....went home, no point having a half arsed session.
Give myself another couple days back on my diet
4 am - 4:15 warm up
4:15 - 4:45 - Legs Chest supersets
4:45 - 5:15 - Circuit - 6 rounds
30 sec air bike
10x incline BD Press w 80's
Heavy as F sled push forward across gym - 10 push ups - Backward Sled walk across gym
315 Hex Bar Dead x 10
15x leg raises
6- 7 am BJJ class
Is your first deadlift rep right at 315, or do you warmup to that?
Just based on the flow of what you typed, looks like you jump right into it
4 am - 4:15 warm up
4:15 - 4:45 - Legs Chest supersets
4:45 - 5:15 - Circuit - 6 rounds
30 sec air bike
10x incline BD Press w 80's
Heavy as F sled push forward across gym - 10 push ups - Backward Sled walk across gym
315 Hex Bar Dead x 10
15x leg raises
6- 7 am BJJ class
This is the schedule of a man who hasn’t banged his wife in months
Brian makes fun of the names, so I made this one different.
Assault Bike is now BADASS (Bhanks Approved Domestic ASSault Bike).
Cardio / Condition(ish)
Cardio - 15 mins
ArcTrainer - 10 mins
Bike 5 mins
Condition(ish) (3 rounds) - 15 mins
Added an easy round at the end:
1
K-Bell Farmers - 1 min
BADASS Bike - 1 min
Reverse Sled Drag - 1 min
BADASS Bike - 1 min
K-Bell Farmers - 1 min
2
K-Bell Farmers - 1 min
Reverse Sled Drag - 1 min
K-Bell Farmers - 1 min
Reverse Sled Drag - 1 min
K-Bell Farmers - 1 min
3
D-Bell Press - 1 min
BADASS Bike - 1 min
D-Bell Press - 1 min
BADASS Bike - 1 min
Ab Crunch - 1 min
Hams, Back, Hip Stretches - 10 mins. (Actually working, getting more limber).
Expecting less pain for SQ and DL.
Will DL heavy on FRI after a month off from it. (Test the waters). (Roger, not Maxine).
And by the way - have a GR event this weekend that would probably send you to the hospital.
So after sneaking away every night to go lift weights and roll around with men on a mat for 3-4 hours you then take the weekend doing it again?? Aren’t you fun
I have goals for 2023 as do you.he has had the same goal for the last 20 years...he still hasnt managed it.
Woke up, got out of bed, dragged a comb across my head.
Bet it was a shitty, non-organic, non pasture raised walmart comb
Lol ;)
https://www.walmart.com/ip/Ace-Bi-function-Comb-with-Coarse-Teeth-and-Regular-Teeth-in-Black/10319766
(https://i5.walmartimages.com/asr/4c2bbfb7-0318-4e36-8c8b-1fbaa56b64ce.973953bda829d0d4ad43c5ed03f88aa7.jpeg?odnHeight=768&odnWidth=768&odnBg=FFFFFF)
Big deal.....I used to have hair. >:( :'(
I have that exact comb haha
1 day out from event and was supposed to rest - but f that - went hard as F this am. Feel amazing and READY!
Everything right on point.
Good luck with the GR event. Give 'em hell...
I was telling someone this am at the gym who wished me "good luck"
There is no luck involved here. I am usually over prepared and precise with my training so that the event is far easier than what I put myself through day to day.
1 day out from event and was supposed to rest - but f that - went hard as F this am. Feel amazing and READY!Kick some ass my friend!! ;) 8)
Everything right on point.
Bet it was a shitty, non-organic, non pasture raised walmart comb
Dude, seriously.... that was all you needed to type for a brutal insult.
Day off training only training 4 days at minuteLooks like a great place to dump a few bodies on an English foggy night ! ;D
Took inspiration from big Rob walked 7 mile in mostly country side with the dog and the boy
(https://i.ibb.co/MPkkdm4/E092-DD85-577-B-45-F1-BF60-1-DBA03-D0-C770.jpg)
Looks like a great place to dump a few bodies on an English foggy night ! ;D
Haha at least one did that I know of years back, not That exact stream but there a network of streams in that area was actually the one closest to town the lazy bastard he is haha, bloke killed a lass with by smashing her head repeatedly with a rock and dumped her in the streamHas Hankins ever been to the UK?
Has Hankins ever been to the UK?
Not sure w an ankle bracelet you can do that.
Day off training only training 4 days at minuteBody in the tarp ???
Took inspiration from big Rob walked 7 mile in mostly country side with the dog and the boy
(https://i.ibb.co/MPkkdm4/E092-DD85-577-B-45-F1-BF60-1-DBA03-D0-C770.jpg)
Body in the tarp ???
Body in the tarp ???looks like the Trinity river here.You have to step over the dead bodies
Mission Complete.
If Star Course wS 12, the basic went 12 too? Or did you fuck up the Star Course lol?both.
First day back after a week layoff due to viral illness. Arms and shoulders, with abs.
Machine preacher curl 5x10
Lateral side raises 5x12
Close grip bench press 5x7
Arnold presses 5x10
Tricep cable pull downs 4x12-15
Standing dumbbell curls strict form 20/30/40/50 for 5-7 reps sometimes I go heavier but I’d rather not hurt myself
Abs: sit-ups 3x25 decline bench setup
Are bent over barbell rows able to replace seated cable rows in getting the same results?I`d say BB Rows are superior as long as you do them correctly.
First day back after a week layoff due to viral illness. Arms and shoulders, with abs.Good one !!
Machine preacher curl 5x10
Lateral side raises 5x12
Close grip bench press 5x7
Arnold presses 5x10
Tricep cable pull downs 4x12-15
Standing dumbbell curls strict form 20/30/40/50 for 5-7 reps sometimes I go heavier but I’d rather not hurt myself
Abs: sit-ups 3x25 decline bench setup
I`d say BB Rows are superior as long as you do them correctly.
Gotta` establish a good mind/muscle connection on most back movements.
I agree. For mass/strength and over-all back, they are king. Of course you need a good lower-back to do them. (It also gets taxed).I love chest supported rows.
A good option are chest-supported rows for those w/ lower-back/disc issues. Nothing wrong w/ seated cable rows of course.
But its hard to beat any barbell movement using a cable when mass/strength is the goal.
I`d say BB Rows are superior as long as you do them correctly.
Gotta` establish a good mind/muscle connection on most back movements.
Fully agree probably the best back movement imoGood stuff Henda.....another technique to use occasionally is to lower poundage considerably and hold the BB at chest or waist area....whichever you prefer.... for 2-3 seconds.....maybe even 5 seconds... while squeezing/flexing the upper back muscles.
As wes says execution is key, I like to find the torso angle/arch that gives best contraction (for me about 20 degrees above paralell but everyone different) and lock in place maybe allow a bit movement last few reps to get a few more out, pause at the bottom of every rep to feel stretch and briefly pause when bar touches the stomach
Done correctly no upper back excercise hits like it
Good stuff Henda.....another technique to use occasionally is to lower poundage considerably and hold the BB at chest or waist area....whichever you prefer.... for 2-3 seconds.....maybe even 5 seconds... while squeezing/flexing the upper back muscles.
Will try it next workout brother I normally do a set where aim to fail at 10-12 then a lighter set at 15 or so will do a third lighter set employing your method
Barbell rows are way down they probably suffered the most from moving to machine training despite getting decently strong on the machine movements barbell row is the weakest it’s been in over ten years
Most machines don't transfer well over to barbell training. (When it comes to Strength).
While they have their place (machines), they cannot 'take their place'.
I`d say BB Rows are superior as long as you do them correctly.
Gotta` establish a good mind/muscle connection on most back movements.
Fully agree probably the best back movement imoI need to get back to doing these. I had hip surgery a couple of years ago and got away from these since then. I think I can do them now if I start off light enough.Thanks guys
As wes says execution is key, I like to find the torso angle/arch that gives best contraction (for me about 20 degrees above paralell but everyone different) and lock in place maybe allow a bit movement last few reps to get a few more out, pause at the bottom of every rep to feel stretch and briefly pause when bar touches the stomach
Done correctly no upper back excercise hits like it
My feet are hamburger today but feeling great otherwise. Pack was 45 lbs.
Thanks.Personally,I keep my knees soft....aka slightly bent,go a little wider than shoulder width on the grip,and my back is straight at around a 45 degree angle....NEVER round the back.....then instead of just yanking the weight upwards,start off by moving/engaging the upper back muscles to initiate the pull upwards......don`t swing or heave the weight,though the biceps come into play concentrate on "feeling" the back do the work......it`s very hard for most guys to establish a good mind/muscle connection but this is imperative,especially when training back.
Which angle do you find best?
And any preference for grip width on the bar?
Why so heavy?
My star course was about 32-33 - 20lb weight, 4lb ruck, and 8lbs of water and some small shit.
You have to carry extra stuff?
Mission Complete.
I need to get back to doing these. I had hip surgery a couple of years ago and got away from these since then. I think I can do them now if I start off light enough.Thanks guys
Friday: Chest
Incline hammer strength press: 4 sets
Incline cable presses: 4 sets
Flat cable flyes: 4 sets
Dips: 4 sets
Cable crossovers: 4 sets
Saturday: Back
Wide grip lat pulldowns: 5 sets
Medium Grip low puley rows: 4 sets
Hammer strength t-bar rows: 4 sets
High rows, underhand: 4 sets
Stiff arm lat pulldowns: 4 sets
Hyperextension: 4 sets
Sunday: (today): Arms
Single arm pressdowns: 4 sets
Overhead rope extentions: 4 sets
Underhand pressdowns: 4 sets
Machine dips: 4 sets
Hammer strength rope curls: 4 sets
Cable curls: 4 sets
Machine preacher curls: 4 sets
High curls on machine: 4 sets
I had the 30 plate plus a lot of layers , water etc.Congratulations brother....all that hard work pays off in the end. :)
Friday: ChestDUDE.....slow down or you`ll get way too YOOGE! :D
Incline hammer strength press: 4 sets
Incline cable presses: 4 sets
Flat cable flyes: 4 sets
Dips: 4 sets
Cable crossovers: 4 sets
Saturday: Back
Wide grip lat pulldowns: 5 sets
Medium Grip low puley rows: 4 sets
Hammer strength t-bar rows: 4 sets
High rows, underhand: 4 sets
Stiff arm lat pulldowns: 4 sets
Hyperextension: 4 sets
Sunday: (today): Arms
Single arm pressdowns: 4 sets
Overhead rope extentions: 4 sets
Underhand pressdowns: 4 sets
Machine dips: 4 sets
Hammer strength rope curls: 4 sets
Cable curls: 4 sets
Machine preacher curls: 4 sets
High curls on machine: 4 sets
I need to get back to doing these. I had hip surgery a couple of years ago and got away from these since then. I think I can do them now if I start off light enough.Thanks guys"A journey of a thousand miles begins with a single step" !!
No shame in starting light mate it best way on rows as it easy to lose the feel better to start light and progress slow. I currently using over 100lbs less than used to if thst makes feel any better mate and i not been injured just neglected themyeah you are right.Thanks buddy!
"A journey of a thousand miles begins with a single step" !!you are absolutely right!
I had the 30 plate plus a lot of layers , water etc.
Ah, self inflicted pain.
"A journey of a thousand miles begins with a single step" !!Yup!
Yup!No you are not a wuss.That is awesome you are able to do this training.
If you walk like I do, it's more of a kinda "step...drag...step...dra g" LOL! I've seen worse at the hospital and have got a sense of humor about my little problems. Good days and not so good where I need the crutches but there a so many folk out there that would be happy to walk like "the mummy" so I take it and make it mine.
I did back and chest yesterday.
Smith Machine rows 5 sets of 10 reps with 50lbs. Then 3 sets of stiff arm pulldowns using a rope and 35lbs super-setted with the same weight on the Smith Machine Rows for 10 reps pulldown and 5 reps on the rows.
Smith machine bench press 5 sets of 5 with 50lbs. and then 3 supersets of DB flys and Smith Machine bench press. I used 15lb DBs on the flys and got 15 reps and then went to Smith Machine bench press with 30lbs and got 3 to 5 reps .
I am a W U S S Y! ;D
IroNat's workout thread and this one are my inspiration. I am doing what my doctors said I was allowed to do. Today I will see if I can do a one leg Smith Machine squat. I am going to weigh the bar as I think it is only around 10lbs but I want to know for my ego's sake! ;D
Yup!
If you walk like I do, it's more of a kinda "step...drag...step...dra g" LOL! I've seen worse at the hospital and have got a sense of humor about my little problems. Good days and not so good where I need the crutches but there a so many folk out there that would be happy to walk like "the mummy" so I take it and make it mine.
I did back and chest yesterday.
Smith Machine rows 5 sets of 10 reps with 50lbs. Then 3 sets of stiff arm pulldowns using a rope and 35lbs super-setted with the same weight on the Smith Machine Rows for 10 reps pulldown and 5 reps on the rows.
Smith machine bench press 5 sets of 5 with 50lbs. and then 3 supersets of DB flys and Smith Machine bench press. I used 15lb DBs on the flys and got 15 reps and then went to Smith Machine bench press with 30lbs and got 3 to 5 reps .
I am a W U S S Y! ;D
IroNat's workout thread and this one are my inspiration. I am doing what my doctors said I was allowed to do. Today I will see if I can do a one leg Smith Machine squat. I am going to weigh the bar as I think it is only around 10lbs but I want to know for my ego's sake! ;D
Sexy routine for sculpting a sexy body, Rory is very lucky, many a day I wish I were Rory
DUDE.....slow down or you`ll get way too YOOGE! :D
Good workouts buddy!
No you are not a wuss.That is awesome you are able to do this training.
Thats great man, just do what you can, and not too much. Its for the mind as well as the body...
Yup!Awesome!!!!!!!!!!!!!!!111111111
If you walk like I do, it's more of a kinda "step...drag...step...dra g" LOL! I've seen worse at the hospital and have got a sense of humor about my little problems. Good days and not so good where I need the crutches but there a so many folk out there that would be happy to walk like "the mummy" so I take it and make it mine.
I did back and chest yesterday.
Smith Machine rows 5 sets of 10 reps with 50lbs. Then 3 sets of stiff arm pulldowns using a rope and 35lbs super-setted with the same weight on the Smith Machine Rows for 10 reps pulldown and 5 reps on the rows.
Smith machine bench press 5 sets of 5 with 50lbs. and then 3 supersets of DB flys and Smith Machine bench press. I used 15lb DBs on the flys and got 15 reps and then went to Smith Machine bench press with 30lbs and got 3 to 5 reps .
I am a W U S S Y! ;D
IroNat's workout thread and this one are my inspiration. I am doing what my doctors said I was allowed to do. Today I will see if I can do a one leg Smith Machine squat. I am going to weigh the bar as I think it is only around 10lbs but I want to know for my ego's sake! ;D
Wes, I’m already huge, but nothing close to BHANKS!
Awesome!!!!!!!!!!!!!!!111111111
Great to see you back training my brother....you are a winner....and were never a loser and never will be one.
Yup!
If you walk like I do, it's more of a kinda "step...drag...step...dra g" LOL! I've seen worse at the hospital and have got a sense of humor about my little problems. Good days and not so good where I need the crutches but there a so many folk out there that would be happy to walk like "the mummy" so I take it and make it mine.
I did back and chest yesterday.
Smith Machine rows 5 sets of 10 reps with 50lbs. Then 3 sets of stiff arm pulldowns using a rope and 35lbs super-setted with the same weight on the Smith Machine Rows for 10 reps pulldown and 5 reps on the rows.
Smith machine bench press 5 sets of 5 with 50lbs. and then 3 supersets of DB flys and Smith Machine bench press. I used 15lb DBs on the flys and got 15 reps and then went to Smith Machine bench press with 30lbs and got 3 to 5 reps .
I am a W U S S Y! ;D
IroNat's workout thread and this one are my inspiration. I am doing what my doctors said I was allowed to do. Today I will see if I can do a one leg Smith Machine squat. I am going to weigh the bar as I think it is only around 10lbs but I want to know for my ego's sake! ;D
Henda, I might leave Rory and move to England to be with you!SF, the thought of this being a remote possibility will keep me going through the back half of this dark cold north east England winter !
SF, the thought of this being a remote possibility will keep me going through the back half of this dark cold north east England winter !
Wes, I’m already huge, but nothing close to BHANKS!Well that`s a given ! :D
Sexy routine for sculpting a sexy body, Rory is very lucky, many a day I wish I were Rory
You are absolutely not a wussy mate you have just survived what would have killed most of us and you back at it mate'
Thanks, gentlemen!My aunt,who was like another mother to me used to say"I cried because I had no shoes,then I saw a man with no feet" !
I may have said this (I am getting old! ;D ) but years ago I saw a young woman in my PT and she had neither arms nor legs. She was pure inspiration and joy. I know she had to sometimes cry when alone but I got the idea she was a genuine Christian and by that reasoning she was never really alone.
I get teared up think about that young lady. Enough rambling. Thank you again.
Personally,I keep my knees soft....aka slightly bent,go a little wider than shoulder width on the grip,and my back is straight at around a 45 degree angle....NEVER round the back.....then instead of just yanking the weight upwards,start off by moving/engaging the upper back muscles to initiate the pull upwards......don`t swing or heave the weight,though the biceps come into play concentrate on "feeling" the back do the work......it`s very hard for most guys to establish a good mind/muscle connection but this is imperative,especially when training back.
I go just below the knees to get a full stretch at the bottom.
Concentrate on form over poundage but go as heavy as you can while maintaining good form.....you can cheat the last few reps up it`s not a big deal.
Another good tip is that if you have a training partner,have him put his finger or a few fingertips on your upper back.....it helps to keep you focused on that area.
There are lots of variations......underhan d grip,wider or closer,EZ-Curl bar under or overhand etc. etc......experiment with them all at various times.
Yup!
If you walk like I do, it's more of a kinda "step...drag...step...dra g" LOL! I've seen worse at the hospital and have got a sense of humor about my little problems. Good days and not so good where I need the crutches but there a so many folk out there that would be happy to walk like "the mummy" so I take it and make it mine.
I did back and chest yesterday.
Smith Machine rows 5 sets of 10 reps with 50lbs. Then 3 sets of stiff arm pulldowns using a rope and 35lbs super-setted with the same weight on the Smith Machine Rows for 10 reps pulldown and 5 reps on the rows.
Smith machine bench press 5 sets of 5 with 50lbs. and then 3 supersets of DB flys and Smith Machine bench press. I used 15lb DBs on the flys and got 15 reps and then went to Smith Machine bench press with 30lbs and got 3 to 5 reps .
I am a W U S S Y! ;D
IroNat's workout thread and this one are my inspiration. I am doing what my doctors said I was allowed to do. Today I will see if I can do a one leg Smith Machine squat. I am going to weigh the bar as I think it is only around 10lbs but I want to know for my ego's sake! ;D
Wes, I’m already huge, but nothing close to BHANKS!
I know you work hard SF, but you'll never be "Silly Big" and wear an XL shirt!
OrfunnyBhanky big!
No - no you're Not a Wuss - Dont say that Scott.
Good going & you'll keep going & gaining & improving
Excellent work.
Be proud - stay positive & steadily improve
All the Best.
Squat - 1x5
Leg curls - 3x12-15
Leg extensions - 3x20
Bench press - 5,5,4,12
Wide lat pulldown - 3x12-15
Behind neck press - 15,12,10
Double db rows - 3x12
Db shrugs - 3x12-15
1 leg calf raise - 1xmaxreps
Bent over cable tricep extension - 3x12-15
Hammer curls - 3x20
Plate pinch isometric
A good amount of work done!! ^^ 8) Nice...
Well,I attempted to do some very light DB Benches Super-Setted with very light Double DB Rows.....extreme pain in my rib....guess I`ll have to bide my time....ribs heal very slowly.
Tomorrow I will attempt light arms.
This morning I had to give blood for an undisclosed (thus far) Thyroid reason.....it just has been a Hell of a 2 years for me,but I`ll never quit.
The thing that pisses me off as my new kunty attitude GP just took 3 vials of blood on the 21st.....how much do they need for Gods sake ???
Live one day at a time, my friend.
Well,I attempted to do some very light DB Benches Super-Setted with very light Double DB Rows.....extreme pain in my rib....guess I`ll have to bide my time....ribs heal very slowly.
Tomorrow I will attempt light arms.
This morning I had to give blood for an undisclosed (thus far) Thyroid reason.....it just has been a Hell of a 2 years for me,but I`ll never quit.
The thing that pisses me off as my new kunty attitude GP just took 3 vials of blood on the 21st.....how much do they need for Gods sake ???
Congratulations brother....all that hard work pays off in the end. :)
I like testing myself to see how I perform in events. The instructor had me lead the group PT and multiple times I was told to slow down because others could not keep up. Its a measure as to whether what I am doing is working, not working, what needs to be improved etc.
Or too much caffeine.
SF, the thought of this being a remote possibility will keep me going through the back half of this dark cold north east England winter !.
Live one day at a time, my friend.I hear ya` my brother......I`ve made more comebacks than Floyd Mayweather.....but I`m anxious to train.
I like testing myself to see how I perform in events. The instructor had me lead the group PT and multiple times I was told to slow down because others could not keep up. Its a measure as to whether what I am doing is working, not working, what needs to be improved etc.(https://media.gettyimages.com/id/644215724/vector/thumbs-up-created-with-adobe-illustrator.jpg?s=1024x1024&w=gi&k=20&c=rLReqCM7h_WsfpFo_I9rKGMRXP_cd1UZqiC5sdI9DYE=)
back in the swing todayCOOL !!
Good back session
went quite a bit heavier than I normally do, felt strong
Finished off with some abs, dont normally do them off season but try and get a little bit more separation and thinkness before June.
Yes, wes avoid this thread, which might lead you to living multiple days at a time.You funny bastard! :D
http://www.getbig.com/boards/index.php?topic=682586.0
Slow is awful but it is sometimes necessary. Galapagos tortoises are HUGE and SLOW and they live a very long time. You will make it brother. ;DThanks buddy.....means a lot !! :)
back in the swing todayMy nikka
Good back session
went quite a bit heavier than I normally do, felt strong
Finished off with some abs, dont normally do them off season but try and get a little bit more separation and thinkness before June.
SF, the thought of this being a remote possibility will keep me going through the back half of this dark cold north east England winter !
Henda, would love to cuddle you in the darkness of the night!
Fuck both of you. Cheating bastards.;D
Thanks buddy.....means a lot !! :)
Wes my friend, as much as you mean to myself and so many others here it cannot compare to who you are to your family. More than anything we, your friends here, want you to be there for and with your family for many years to come. In all ways and for always, my dear friend, be well.Damn bro,you got me all choked up.
Already programming tomorrow.
Ready to execute.
Back , hams , bis.
Conditioning.
BJJ
Engage.
15 mins on the bike
Squats 7 sets of 10 with 185, just felt like changing it up and getting a pump
Standing calf raises with dumbbells, I did sets with 20/30/40/50s
3 sets of 20 sit-ups done in between my other sets
2 burnout sets with the leg extension using light weight
45 min of:
(https://m.media-amazon.com/images/I/51+l5eXXsBL._AC_SY580_.jpg)
Was a rest day but didn't feel like resting. Basically I decided to improvise on the fly, with the only criteria to never rest at all, other than during transition:
Airdyne: 5 min
Sled work: 15 min - push, pull, plyo push, 150-440 lbs
Push up / pull up clusters, plyo box jumps, more airdyne, more sled, etc....until timer rang. I did not go a max pace, just steady, trying to never rest.
Felt good.
So I'm doing cardio today, I'm on the stair climber, at my gym there's a big row of them, there was plenty of them available, this women comes on one right next to me, so she starts doing sideway steps, these machines are super close together, so when she's doing the sideway steps her face is literally inches away from the side of my face, it was super awkward, she's just facing me and starring at me lol, the whole time I'm just starring straight ahead or looking down, this women was hot, but it was fucking uncomfortable, I did however glance at her ass every time she turned to the opposite side to do steps, but these side ways runners, backwards walking on treadmills, fuck off with that shit! That's all I got😄
- 225 x 5 (1st time in 4 months able to do this with "very little" pain (without Slingshot). Healing is getting there. Very happy w/ this.
So I'm doing cardio today, I'm on the stair climber, at my gym there's a big row of them, there was plenty of them available, this women comes on one right next to me, so she starts doing sideway steps, these machines are super close together, so when she's doing the sideway steps her face is literally inches away from the side of my face, it was super awkward, she's just facing me and starring at me lol, the whole time I'm just starring straight ahead or looking down, this women was hot, but it was fucking uncomfortable, I did however glance at her ass every time she turned to the opposite side to do steps, but these side ways runners, backwards walking on treadmills, fuck off with that shit! That's all I got😄
So I'm doing cardio today, I'm on the stair climber, at my gym there's a big row of them, there was plenty of them available, this women comes on one right next to me, so she starts doing sideway steps, these machines are super close together, so when she's doing the sideway steps her face is literally inches away from the side of my face, it was super awkward, she's just facing me and starring at me lol, the whole time I'm just starring straight ahead or looking down, this women was hot, but it was fucking uncomfortable, I did however glance at her ass every time she turned to the opposite side to do steps, but these side ways runners, backwards walking on treadmills, fuck off with that shit! That's all I got😄
Obviously she was hitting on you.Possibly, but at least try to talk, don't side step and stare at me continously for an hour lol.
No doubt about it.
I've learned to recognize these signals.
Be comfortable being uncomfortable. ;D :D😁😁
KK…this reminds me of jerking off on an airplane.Haha!
There are a few awkward moments at the beginning that you just need to get past and then you will be fine.
Possibly, but at least try to talk, don't side step and stare at me continously for an hour lol.
😁😁
Haha!
You could start the conversation.😁😁
Some ideas:
1) Hello
2) What's your sign?
3) Do you come here often?
4) You have great legs and your ass is fine.
5) Wanna f***?
Small victories - awesome, stay the course, don't get impatient and push it.....
You could start the conversation.
Some ideas:
1) Hello
2) What's your sign?
3) Do you come here often?
4) You have great legs and your ass is fine.
5) Wanna f***?
or if you want to get rid of her just say "Hello, Im a cross fitter"Lol...at the gym I train at that line would be impressive 😁
Yesterday I did
10 mins on bike
Bench press 5x5 then 1 set with 135x25
Lat pull downs 5x10
Machine Fly 5x12
Sit-ups incline bench 1x50
Body weight calf raises 100 reps
Lat cable row 3x12
I had to lower the poundage on my bench this week, I seem to stall at 255-265 for my last 2 sets of 5. Must be my natural limit unfortunately.
Killed it today and this week!
15 min warm up
30 min back bro stuff
60 min circuits
315 hex bar dead x 5
135 barbell row x 10
100 med ball over head toss x 8
10 burpee + Tire Flip
30 min
Walk on air runner and mix in prone row, calf raises, bi curls, etc
Felt great.
Brutal... Nice one...
What do you pull on the old strict curl Gym Rat?
Back / Bi
Simple:
Reverse Hypers - 4 sets
Lat Pulls - 4 sets
Iso-Lat Rows - 4 sets
Smith-Shrugs - 4 sets
Preacher Curls - 4 sets
D-Bell Spider Curls (palms facing) - 4 sets
Strict-Curl Championship Curls - 4 sets ;)
I'm firing on all cylinders lately. The heavy med ball is a great piece of equipment.
Shoulders / Bench / MiscMy nikka
Delts
Smith BNP's - 10 sets of 10
Rear Delt Raise (D-Bells) - 4 sets
Side Laterals (D-Bells) - 4 sets
Bench
3 sets of 3 w/ 225 (no slingshot = healing)
Slingshot - 4 singles w/ 355
Misc
Superset - calf raises / preacher curls - 4 sets
My T-Shirt has not yet arrived ("King of the Cable Curls") so I decided to skip those until it does! :)
Shoulders / Bench / Misc
Delts
Smith BNP's - 10 sets of 10
Rear Delt Raise (D-Bells) - 4 sets
Side Laterals (D-Bells) - 4 sets
Bench
3 sets of 3 w/ 225 (no slingshot = healing)
Slingshot - 4 singles w/ 355
Misc
Superset - calf raises / preacher curls - 4 sets
My T-Shirt has not yet arrived ("King of the Cable Curls") so I decided to skip those until it does! :)
Shoulders / Bench / Misc
Delts
Smith BNP's - 10 sets of 10
Rear Delt Raise (D-Bells) - 4 sets
Side Laterals (D-Bells) - 4 sets
Bench
3 sets of 3 w/ 225 (no slingshot = healing)
Slingshot - 4 singles w/ 355
Misc
Superset - calf raises / preacher curls - 4 sets
My T-Shirt has not yet arrived ("King of the Cable Curls") so I decided to skip those until it does! :)
Shoulders / Bench / Misc
Delts
Smith BNP's - 10 sets of 10
Rear Delt Raise (D-Bells) - 4 sets
Side Laterals (D-Bells) - 4 sets
Bench
3 sets of 3 w/ 225 (no slingshot = healing)
Slingshot - 4 singles w/ 355
Misc
Superset - calf raises / preacher curls - 4 sets
My T-Shirt has not yet arrived ("King of the Cable Curls") so I decided to skip those until it does! :)
Should I reveal my routine?
Should I reveal my routine?(https://media.tenor.com/oCIyq8xGks0AAAAd/atta-leaf-cutting-ant.gif)
Tbh yesterday I trained chest and arms and my workout lasted 60 minutes
I trained legs today, 90 minutes but I took some leisurelyfixedreststexts.
Tbh yesterday I trained chest and arms and my workout lasted 60 minutes
How do you people feel about "drop sets"
How do you people feel about "drop sets"
Currently I don't think going from 10lbs to ZERO is gonna work out. ;DYou funny fucker! LOL ;D
How do you people feel about "drop sets"
How do you people feel about "drop sets"Awesome intensity technique.
Currently I don't think going from 10lbs to ZERO is gonna work out. ;D
You funny fucker! LOL ;D
Everyday I feel like training,but oddly enough my rib hurts more now that when I broke it.
I was shoveling a shitload of snow yesterday and it was painful.
If nothing else I may be able to do some biceps work,and possibly light laterals for very high reps or in triple drop-sets and I know I can do wrist curls,wrist roller,and calves so as ridiculous as it sounds I`m gonna try a few sets of each tomorrow.....it`s better than nothing I guess while I wait for this fucking rib to heal. :(
How much snow you get now?About 17 inches a bit back,but it finally all melted.....got only about 6 3/4 inches or so yesterday.....oddly enough the same length as Matt C`s cock! LOL ;D
About 17 inches a bit back,but it finally all melted.....got only about 6 3/4 inches or so yesterday.....oddly enough the same length as Matt C`s cock! LOL ;D
How do you people feel about "drop sets"
The problem with drop sets and negatives is when you use all your energy on these kind of things you are going to have less strength the next workout for the explosive heavy set which is where you really want to focus. For most people they are simply not going to be able to fully recover from stuff like that in a week especially if they are trying to do it for every bodypart.If you`re referring to me,at least I don`t take it up the ass!!
You can ramp up intensity on one bodypart for a couple weeks but if you try and do it with everything you will just burn out your CNS and will never be fully recovered.
For the average over 50 get bigger with a Total T score of 12 drop sets are fucking stupid. You guys say sharing pics is lame but then want to talk training when people don't know if you are 350lbs and 25 years old or 150lbs and 75 years old it's not all the same. Last I checked you are soggy and old yes you dont need to be doing any drop sets
If you`re referring to me,at least I don`t take it up the ass!!
The problem with drop sets and negatives is when you use all your energy on these kind of things you are going to have less strength the next workout for the explosive heavy set which is where you really want to focus. For most people they are simply not going to be able to fully recover from stuff like that in a week especially if they are trying to do it for every bodypart.Has no idea about training or recovery, relies 100% on drugs to have abs. ^^^
You can ramp up intensity on one bodypart for a couple weeks but if you try and do it with everything you will just burn out your CNS and will never be fully recovered.
For the average over 50 get bigger with a Total T score of 12 drop sets are fucking stupid. You guys say sharing pics is lame but then want to talk training when people don't know if you are 350lbs and 25 years old or 150lbs and 75 years old it's not all the same. Last I checked you are soggy and old yes you dont need to be doing any drop sets
Has no idea about training or recovery, relies 100% on drugs to have abs. ^^^
Dude why are you talking about abs you have cankles for fuck sake you are not even in the Dimension of Abs. You could actually listen and learn but instead just say anyone who is in shape is all drugs and stay sloppy. You think I don't know what drop sets are and havent done them? Most people here are in nowhere near the kind of shape you need to be in or get the kind of rest and nutrition required to recover from doing drop sets.Addicted to illegal muscle building drugs for 25 years, still looks like shit and lifts the weights that a teenage girl uses to warm up with. ^^^
Addicted to illegal muscle building drugs for 25 years, still looks like shit and lifts the weights that a teenage girl uses to warm up with. ^^^
Fat troll headed hater with cankles dude you are a moderator on a bodybuilding board and an absolute total slob how dare you comment on my appearance when you have fucking canklesI'm fat, you're a weak, balding, twig legged drug addict. I can drop weight, you have no idea how to train so you'll always be small and weak.
Most people here are in nowhere near the kind of shape you need to be in or get the kind of rest and nutrition required to recover from doing drop sets.
Jesus man do I need to block you as well I don’t want to hear your nasty gay fantasies. Did you make the post? Are you retarded? Try not to shovel any snow it can give men your age a heart attackMake sure to get a new supply of a lube....you wouldn`t want to run out of it.
Love training legs on Sunday, got a good one in today.
Extensions: 60x50 reps
Leg curl: 50×40reps
Squat: 135×15, 225×4, 315×3, 405×6
Leg press: 5 plates×15, 6 plates×12, 7 plates×10
Stiff leg deadlifts db: 100×12
Impressive.Thanks brother, coming along, due for a week off, been going hard for awhile now.
Dude why are you talking about abs you have cankles for fuck sake you are not even in the Dimension of Abs. You could actually listen and learn but instead just say anyone who is in shape is all drugs and stay sloppy. You think I don't know what drop sets are and havent done them? Most people here are in nowhere near the kind of shape you need to be in or get the kind of rest and nutrition required to recover from doing drop sets. I am 230lbs right now if I was taking some kind of speed for abs I would be nowhere near 230lbs. Abs dont mean a fucking thing without arms and you can't get arms dieting nothing you take is going to give you abs and arms you have to fucking train if you want both.
Thanks brother, coming along, due for a week off, been going hard for awhile now.what type/brand of leg curl machine?
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1419121;image)Thanks Wes💪
Great leg development dude!!
what type/brand of leg curl machine?Life Fitness
Love training legs on Sunday, got a good one in today.
Extensions: 60x50 reps
Leg curl: 50×40reps
Squat: 135×15, 225×4, 315×3, 405×6
Leg press: 5 plates×15, 6 plates×12, 7 plates×10
Stiff leg deadlifts db: 100×12
KK,
Is that 60 sets of 50 reps?? And 50 sets of 40 reps??? Whoa!
And great leg development... (No h-mo of course)...
KK,No it's 60 pounds × 50 reps, 50 pounds × 40 reps. I use leg extensions and leg curls just to get some blood flow, and use the squats, leg press, stiff leg deadlifts for building.
Is that 60 sets of 50 reps?? And 50 sets of 40 reps??? Whoa!
And great leg development... (No h-mo of course)...
No it's 60 pounds × 50 reps, 50 pounds × 40 reps. I use leg extensions and leg curls just to get some blood flow, and use the squats, leg press, stiff leg deadlifts for building.
No it's 60 pounds × 50 reps, 50 pounds × 40 reps. I use leg extensions and leg curls just to get some blood flow, and use the squats, leg press, stiff leg deadlifts for building.
OK, whew... Thought you were clinically insane after reading that! ;)😄
I trained legs today, 90 minutes but I took some leisurely rests.My nikka
OK, whew... Thought you were clinically insane after reading that! ;)haha that would be intensity insanity training
KK,I originally read it that way too, I was thinking man he must be doing an 8 hr workout.
Is that 60 sets of 50 reps?? And 50 sets of 40 reps??? Whoa!
And great leg development... (No h-mo of course)...
I originally read it that way too, I was thinking man he must be doing an 8 hr workout.
I originally read it that way too, I was thinking man he must be doing an 8 hr workout.😄
Today I did chest, back and traps, for an hour
Killed it.
Awesome.
trained legs today
Knees been aching after leg sessions of late, got some elasticated knee sleeves, legs feel better tonight and felt stronger while training
Never used them before
Didnt do too many sets today, couple warm ups then one all out set of 4 exercises
15 min warm up
30 min BACK - 12 sets
30 min back circuit - 6x
30 sec air bike
30 sec 10x barbell row w 135
30 sec air bike
30 sec Farmer carry w 100lb KB
30 sec air bike
30 sec prone row w 50's
30 sec air bike
30 sec - 10 pull ups
30 sec - air bike
30 sec - 5 x 100lb med ball overhead toss
60 min BJJ
Nice one ^^
Like a machine...
----------
Starting to improve a bit in this area (noob gains) I added another 5-min round to mine.
(4 now, started with only 2).
This AM:
1
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
2
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
3
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
4
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 minute - shoulder press
1 minute farmers w/ K-Bells (50's)
1 min airdyne
(Getting less winded, so cardio/lungs getting a little stronger).
Extreme stretch (hams, lower back, hips).
Reverse preacher curls - 4 sets
Rotary Calf - 4 sets
Awesome. Maybe Hanky can get a clue.
6 sets laterals 25lbs for 25 reps each setHow long does that all take you?
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.
Walked 9 miles.
6 sets laterals 25lbs for 25 reps each set
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.
Walked 9 miles.
Nice one ^^
Like a machine...
----------
Starting to improve a bit in this area (noob gains) I added another 5-min round to mine.
(4 now, started with only 2).
This AM:
1
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
2
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
3
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
4
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 minute - shoulder press
1 minute farmers w/ K-Bells (50's)
1 min airdyne
(Getting less winded, so cardio/lungs getting a little stronger).
Extreme stretch (hams, lower back, hips).
Reverse preacher curls - 4 sets
Rotary Calf - 4 sets
6 sets laterals 25lbs for 25 reps each set
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.
Walked 9 miles.
Killer.
15 min warm up
30 min 15 sets on the minute.
75lb DB Snatch x 10
Each set superset w 30lbs 3x lateral raise x 10 3x bent over lateral raise x 10 3x upright row x 10 3x 10 arnold press 3x 10 shrugs
30 minutes
30 sec air bike
30 sec battle rope
30 sec air bike
30 sec farmer carries with 100's
30 sec air bike
30 sec air overhead 100lb med ball
30 sec air bike
30 sec 135lb standing strict press x 10
30 sec air bike
30 sec leg raises
30 Min Circuit
30 sec air bike
30 sec jump rope
30 sec air bike
30 sec mountain climbers
30 sec air bike
30 sec 8 count BB
30 sec air bike
30 sec 15 x KB swing w 100lb
30 sec air bike
30 sec 15x sumo high pull w 100lb kb
30 min
Walk on air runner and mix in light shit to cool down.
Awesome. Maybe Hanky can get a clue.
How long does that all take you?
Right because what I am doing isn’t working lol where is my Fupa you said I had?? God forbid I eat a chili dog just getting more obese over here. I have done 0 cardio I have stuffed my face and I just lift an hour a day. I mean how the fuck can you do multiple hours of cardio a day count calories and not be 0% body fat?? A couple heavy curls some chili dogs and I am jacked and shredded
I don't ego and vanity lift. I lift to be overall and well rounded in strength, fitness, stamina, endurance, etc.
I'm in insane shape right now, no injuries, no aches or pains, no shitting or puking myself.
I have goals for 2023 - none of them include ego or vanity pursuits.
You have to eat chicken and rice with water and do 3 hours of cardio a day to keep from getting fat lol that’s sucks bro
That looks great and is more calories than you calorie counters eat in a week and I am still bigger and leaner that is kind of my point.
I am having some venison stew now probably the healthiest thing you can eat very lean but it’s good text get some fat and carbs in the diet as well
You have to eat chicken and rice with water and do 3 hours of cardio a day to keep from getting fat lol that’s sucks bro
You have the mentality of a child. Honestly - I'm utterly embarrassed for you how much of a retard you are. How many times do some of us have to explain this to you - your training is for a 15 yo boy and you add drugs to it. Thats it. Everyone has tries educating your drug fueled broken down self.
I can do what you do on your best day on my worst day without breaking a sweat or blinking an eye. You would would be in the ER after 10 minutes training with me. You are addicted to drugs and vanity pursuits, it is what is.
135lbs standing military press for 8? Thats baby shit. I sent the video to wes and grape of me banging out 225 bench NOW for 15 - no problem plenty reps in reserve. You are stuck lying about barely doing 225 for 13 squat and gasping for air.
You are out of shape, not healthy, and a train wreck.
225 x 15 is some serious strength. Your arms are stronger than BHanks legs...
You have the mentality of a child. Honestly - I'm utterly embarrassed for you how much of a retard you are. How many times do some of us have to explain this to you - your training is for a 15 yo boy and you add drugs to it. Thats it. Everyone has tries educating your drug fueled broken down self.
I can do what you do on your best day on my worst day without breaking a sweat or blinking an eye. You would would be in the ER after 10 minutes training with me. You are addicted to drugs and vanity pursuits, it is what is.
135lbs standing military press for 8? Thats baby shit. I sent the video to wes and grape of me banging out 225 bench NOW for 15 - no problem plenty reps in reserve. You are stuck lying about barely doing 225 for 13 squat and gasping for air.
You are out of shape, not healthy, and a train wreck.
You have the mentality of a child. Honestly - I'm utterly embarrassed for you how much of a retard you are. How many times do some of us have to explain this to you - your training is for a 15 yo boy and you add drugs to it. Thats it. Everyone has tries educating your drug fueled broken down self.I just want to add, since I`m avoiding our resident fuckwit Brian, (a suggestion more should make in my opinion)....Soul Crushers benches went like a hot knife through butter.....great form....and he had plenty of reserve power......could have gotten more easily if he chose to do so.
I can do what you do on your best day on my worst day without breaking a sweat or blinking an eye. You would would be in the ER after 10 minutes training with me. You are addicted to drugs and vanity pursuits, it is what is.
135lbs standing military press for 8? Thats baby shit. I sent the video to wes and grape of me banging out 225 bench NOW for 15 - no problem plenty reps in reserve. You are stuck lying about barely doing 225 for 13 squat and gasping for air.
You are out of shape, not healthy, and a train wreck.
225 x 15 is some serious strength. Your arms are stronger than BHanks legs...
I just want to add, since I`m avoiding our resident fuckwit Brian, (a suggestion more should make in my opinion)....Soul Crushers benches went like a hot knife through butter.....great form....and he had plenty of reserve power......could have gotten more easily if he chose to do so.
A far better demonstration of strength than standing against a wall and doing a sloppy 3/4 rep curl with a lightning fast negative portion of the rep,while standing like a tripod.
I've intentionally not posted the vid of 225 x 15 on bench because I fear for Bhanks mental health after witnessing that knowing I don't do drugs, am far more jacked and in shape than him, weigh 192 lbs, AND can also do all the other stuff I do.:D
Krank saw the video too and can verify.
Curl on bros!!!
I've intentionally not posted the vid of 225 x 15 on bench because I fear for Bhanks mental health after witnessing that knowing I don't do drugs, am far more jacked and in shape than him, weigh 192 lbs, AND can also do all the other stuff I do.
Krank saw the video too and can verify.
Curl on bros!!!
I was doing 225 for 25 reps back in the day as a warm up so what
You are not more jacked lol stop your nonsense I have 30lb of lean tissue in you.
You are not more jacked lol stop your nonsense I have 30lb of lean tissue in you.
The venison can be a good meal, but this is disgusting.
I've intentionally not posted the vid of 225 x 15 on bench because I fear for Bhanks mental health after witnessing that knowing I don't do drugs, am far more jacked and in shape than him, weigh 192 lbs, AND can also do all the other stuff I do.That’s awesome, it’s good motivation for me when I see those kinds of numbers.
Krank saw the video too and can verify.
Curl on bros!!!
You are not more jacked lol stop your nonsense I have 30lb of lean tissue in you.
I was doing 225 for 25 reps back in the day as a warm up so what
Back in the day does not count.
All that matters is this very moment.
Back in the day does not count.
All that matters is this very moment.
A bit of interval/condition & Delts
10 mins:
Usual. Alternating 1 minute each of Airdyne, Farmers Walk, Shoulder Presses. (Randomly for 10 mins).
Delts
Robcguns "69" workout for BNP's.
BNP on Smith - 6 sets of 9 (6x9)
Side laterals - 4 sets
Arnold Press - 4 sets
Rear Delts (machine) - 4 sets
Smith-Shrug - 4 sets
Rotary Calf / Ironmind Gripper (SS) - 4 sets each
A bit of interval/condition & Delts
10 mins:
Usual. Alternating 1 minute each of Airdyne, Farmers Walk, Shoulder Presses. (Randomly for 10 mins).
Delts
Robcguns "69" workout for BNP's.
BNP on Smith - 6 sets of 9 (6x9)
Side laterals - 4 sets
Arnold Press - 4 sets
Rear Delts (machine) - 4 sets
Smith-Shrug - 4 sets
Rotary Calf / Ironmind Gripper (SS) - 4 sets each
I have a hard time believing the 225 x 25. (Being legit/deep reps).
Brian had trouble with depth, until called out here, and then practiced. (And felt the need as always, to prove it here).
Once you learn proper depth, it never leaves you.
Most 120 lb twinks in the gym do boat-loads of 1/2 reps w/ 225. I doubt they can do one legit/proper rep w/ it...
Brians story is like everyone I know "I used to bench 300 in my day". Yes, sure you did. ::)
And SF is right. Brian keeps saying this:
Back in the day does not count.
All that matters is this very moment.
To Tim and others about their condition history. Works both ways champ...
Brian loves the popular (with the modern day twinks) terms "lean tissue", etc.
BB's have 100 lbs of fluid and shit in them and say "lean tissue".
Nope, youre on drugs ands youre retaining TONS of water and glycogen while stretching facia and muscle.
Stop the gear, you piss out 20 lbs and deflate like an old balloon.
Lets at least be honest here.
Brian, your pics lately, your face looks like Meadows did. Red complexion, bloated.
Get off the A-Bombs, D-Bol, Tren etc... Not a good look.
Except I have actually posted a video of me doing 350 for 2 reps touching my chest as I always do since I did my very first bench press. Yes absolutely I could get 31 reps at 225lbs when I lived in NYC before my first pec tear and was in my late 20s at the time it was better than most NFL combines that were not linemen.(https://i2.wp.com/www.pbh2.com/wordpress/wp-content/uploads/2015/02/workout-fail-gifs-31.gif)
The last tear knocked 150lbs off my max bench I was at 330lbs before that tear (4th tear to that pec) getting ready to compete for the state record in my age group. I tore it at 25 40 and 43 with an additional minor tear shortly after the one at 40z it has been very difficult coming back from the last year. I have been very cautious as I do not want another tear. I am using 225lbs for 5 comfortable sets of 8 on flat barbell bench presses right now. I can go heavier but I don’t feel the need to push it its slowly coming back there is a spot that is weaker than the rest of the chest I have to go at its pace.
I would love to get a free steroid test if any get bigger wants to pay for it I promise to post the results there are no steroids in my system(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSgVsrERCYB12NBzZwN5xRJaKzpF8Uegnt1VQ&usqp=CAU)
I am not retaining water you seem to forget I have Crohns I am dehydrated from it most of the time also I am not taking any orals so thanks for thinking I look that big
I would love to get a free steroid test if any get bigger wants to pay for it I promise to post the results there are no steroids in my system
Haven't posted a workout in awhile.
Warmup:
Airdyne / sled pulls
Reverse hyper
Broad jumps
Dead Hangs
Strength:
Conventional deadlift 6 x 5
Stamina:
12 min EMOM - 10 pushup / max airdyne calories - this SUCKED - blood flow switching to upper/lower and back......I was heaving
Stamina:
10 min EMOM ateral ski jump x 10 sec, 50 sec rest (no idea the point of this, but followed program)
Accessory:
T Bar row / reverse hyper supersets 3 x 12
15 min warm up
45 min - Back and bis - nailed probably 15 sets of various pull downs, rows etc.
50 min - For rounds
30 sec air bike
5 x 225lb barbell row
Heavy as F rope row with the tank sled - push back for length of the rope
TRX - regular sled back pulls x 5 - backward walk across gym
10x hanging leg raise
10x alternate single arm KB Row
10 min - No rest
5x Burpee + Tire Flip 320lb tire
30 sec - Ski Mill
30 min
Walk on air runner and mix in bi's , calf raises, abs, etc.
Feeling jacked as F
I'm going to do 5 strict-curls and destroy your "oldies" workout!! ;)
Nice job SC..
I'm going to do 5 strict-curls and destroy your "oldies" workout!! ;)
Nice job SC..
Bench press - 18,8,8
Wide lat pulldown - 3x12-15
Incline DB flyes - 3x12-20
Barbell rows - 3x12
Body weight squats - 3x20
Leg curls - 3x10-15
Behind neck press - 15,12,12
Db shrugs - 3x15-20
Band curls (rehab) - 9x20
Seated calf raise - 3x15-20
For fuck sake he trained back and biceps for 45 minutes then did some sled pulls and burpees and leg raisesyou understand there's more to training than hypertrophy right? in fact hypertrophy is prob the least important
I do volume work after my regular strict curls and I am doing them twice a week. My other workouts I am lifting just as much volume if not more than SC last night if you count my reps lifting it was about 400 in total between all the exercises sets and reps.
Assuming his first 15 sets were for 10 he is still under 200 reps total between all exercises or half of what I did last night ducking morons
you understand there's more to training than hypertrophy right? in fact hypertrophy is prob the least important
I've stopped even trying to explain it to him any more. Let him be a broken down jalopy stuck in the damn mud at this point.imagine being proud of the laziest and easiest component to weight training , and on top of that being incredibly average at it
He is utterly FNG clueless and ignorant beyond belief.
For fuck sake he trained back and biceps for 45 minutes then did some sled pulls and burpees and leg raises(https://media.tenor.com/2yMR5gchqQMAAAAM/no-one-cares-nobody-care.gif)
I do volume work after my regular strict curls and I am doing them twice a week. My other workouts I am lifting just as much volume if not more than SC last night if you count my reps lifting it was about 400 in total between all the exercises sets and reps.
Assuming his first 15 sets were for 10 he is still under 200 reps total between all exercises or half of what I did last night ducking morons
For fuck sake he trained back and biceps for 45 minutes then did some sled pulls and burpees and leg raises
I do volume work after my regular strict curls and I am doing them twice a week. My other workouts I am lifting just as much volume if not more than SC last night if you count my reps lifting it was about 400 in total between all the exercises sets and reps.
Assuming his first 15 sets were for 10 he is still under 200 reps total between all exercises or half of what I did last night ducking morons
You would die be in cardiac arrest in 10 minutes training with me.
Go back and read Brains post. "I, I I, me, me, me"... Very odd and sociopathic...It`s not all that odd for an asshole !
It's not all that odd for an asshole !
Fifty intensely hard reps is a lot tougher than 200 pussified reps.
It`s how much effort you put into each set,not the total amount of baby weight easy reps GAYLORD....now get back into your own thread and get owned all day per usual you fucking loser!
Just Going Through The Motions Of Peace
You would die be in cardiac arrest in 10 minutes training with me.
you understand there's more to training than hypertrophy right? in fact hypertrophy is prob the least important
Again you seem to think riding a stationary bike and calling it an assault makes it somehow harder than Heavy lifting all you are doing is moderate lifting with some cardio that is not superior to heavy lifting I am going to have more strength gains than you this year guaranteed
100 reps of 315lb deadlifts and 90lb DB snatches is not moderate lifting.
There was no 100 reps of deadlifting in the workout he listed that we were talking about no snatches or deadlifts were mentioned at all
OMG are you FNG retarded w zero reading comprehension. I post most of my exact training things w weights, lbs etc.
Smarten up there sparky.
You realize without hyperteophy you are just bullshitting getting some exercise and not actually making any gains right?Tell that to those skinny guys out there deadlifting 700 lbs.
(https://giffiles.alphacoders.com/234/23465.gif)
You realize without hyperteophy you are just bullshitting getting some exercise and not actually making any gains right?
You have absolutely ZERO clue what you are talking about.
Again - I can do what you do on my worst day in my sleep without breaking a sweat. You can't do on your best day what I do easily daily.
And I am drug free for life, and destroy you in almost every body part right now.
Can you strict curl 160lbs?
neither can you, you can clean/curl a weight using the wall to assist you in the lift
Try a strict curl without the wall, I bet you cant curl 100lbs
You have absolutely ZERO clue what you are talking about.
Again - I can do what you do on my worst day in my sleep without breaking a sweat. You can't do on your best day what I do easily daily.
And I am drug free for life, and destroy you in almost every body part right now.
I read your workout and there were no deadlifts or snatches in it
Can you strict curl 160lbs?
They weren't in the last one, but are routinely in there.
You are showing your ignorance again the top guys post videos of themselves standing barbell curling way over the strict curl world records all the time. It’s a lot easier without the wall
Haven't posted a workout in awhile.There is no other kind.
Warmup:
Airdyne / sled pulls
Reverse hyper
Broad jumps
Dead Hangs
Strength:
Conventional deadlift 6 x 5
Stamina:
12 min EMOM - 10 pushup / max airdyne calories - this SUCKED - blood flow switching to upper/lower and back......I was heaving
Stamina:
10 min EMOM ateral ski jump x 10 sec, 50 sec rest (no idea the point of this, but followed program)
Accessory:
T Bar row / reverse hyper supersets 3 x 12
do we have to explain this to you again you moronic kunt?His skull is his biggest,as well as his thickest bodypart.
I have no idea. I don’t waste time on such stupidity. Can you fold your laundry in 5 minutes ? About the same level of importance overall to real life.
do we have to explain this to you again you moronic kunt?
You can explain it 1000 times but you still don't know what you are talking about its twice as hard against a wall you fucking idiot
not if you dont cheatHe doesn`t truly know what training in a strict manner is,or he`s just a kunt who luckily found out that he`s halfways decent at this wall curling bullshit and calls these curls strict, and revels with glee at something he may win at simply because there is nobody who cares enough about the activity to practice it, so there is better odds of winning when you are the only contestant.
Chest and back
Low incline barbell press 1x6, 1x10
Barbell row 1x12, 1x13
Pin press (pins a few inches from chest) 1x7, 1x10
Single arm pulldown 1x5, 1x12
Ez bar front raise 2x11
Barbell shrug 1x12, 1x15
Ez bar reverse curl 1x8
Been training back at home on the basics a month and feel have gained more in the prior 6 months before at the gym. Back width is almost back only smoother and fatter than it was haha it’s much easier keeping the fat off with testosterone in the system.
Looking good Henda. Glad to see you are doing well.
Nice goine GR and Henda !!
Nice goine GR and Henda !!
Chest and backLooking great Henda!
Low incline barbell press 1x6, 1x10
Barbell row 1x12, 1x13
Pin press (pins a few inches from chest) 1x7, 1x10
Single arm pulldown 1x5, 1x12
Ez bar front raise 2x11
Barbell shrug 1x12, 1x15
Ez bar reverse curl 1x8
Been training back at home on the basics a month and feel have gained more in the prior 6 months before at the gym. Back width is almost back only smoother and fatter than it was haha it’s much easier keeping the fat off with testosterone in the system.
60 min BJJ. Did great.
60 min - sandbag Carry in all variety. Farmer carry. Overhead walk , on back walk , etc.
Feeling great.
Impressive, robc.
60 min BJJ. Did great.leg workout today
60 min - sandbag Carry in all variety. Farmer carry. Overhead walk , on back walk , etc.
Feeling great.
leg workout today
Just did a pump session as couldnt get warm, felt a bit clunky
later did two shopping bag walks from the car to the kitchen ;D
leg workout today
Just did a pump session as couldnt get warm, felt a bit clunky
later did two shopping bag walks from the car to the kitchen ;D
Nice, SC.
SC is preparing for war.
But did you sing I’m a little teapot?
The sandbags are awesome. It’s awkward and uneven. However - adds good variety to the overall training regimen.
You are an animal SC. No doubt about it. I wish I had the energy or drive to do all these things you do.
Back workout. All high rep sets:
50, 40, 30, 20, 15 reps
Lat pulldowns
Low pulley rows
Hammer Strength rows
Machine pullovers
Tbar rows
Hyperextensions
Back workout. All high rep sets:
50, 40, 30, 20, 15 reps
Lat pulldowns
Low pulley rows
Hammer Strength rows
Machine pullovers
Tbar rows
Hyperextensions
Back workout. All high rep sets:
50, 40, 30, 20, 15 reps
Lat pulldowns
Low pulley rows
Hammer Strength rows
Machine pullovers
Tbar rows
Hyperextensions
Back workout. All high rep sets:Brutal !!
50, 40, 30, 20, 15 reps
Lat pulldowns
Low pulley rows
Hammer Strength rows
Machine pullovers
Tbar rows
Hyperextensions
Impressive, robc.X2 Insanity !!
X2 Insanity !!
Great workout Rob!
Looking good Henda
Ditto..
Looking great Henda!
6 sets laterals 25x40,35,30. 35x20,15,15.
Superset
6 sets db shrugs 70x70,75x60,80x45,85x35,90x25,95x20.
6 sets weighted dips 90lbs
Superset
6 sets Trx Bodyweight curls
6 sets cable decline crossovers
Superset
6 sets cable rear delt
If BHanks tries this workout, he might grow some lats... More narrow than Heath...
Brutal !!
I have been having some bad lower back problems recently I may start doing some hypers supposedly those can help. I have latsyou keep tellng us you have no isuues whatsoever
do we have to explain this to you again you moronic kunt?
you keep tellng us you have no isuues whatsoever
Now you have been having back problems?
Maybe you are compressing your low back doing those idiotic cheat curls
not if you dont cheat
He doesn`t truly know what training in a strict manner is,or he`s just a kunt who luckily found out that he`s halfways decent at this wall curling bullshit and calls these curls strict, and revels with glee at something he may win at simply because there is nobody who cares enough about the activity to practice it, so there is better odds of winning when you are the only contestant.
I hope he tears a bicep and learns a lesson actually. :D
Please explain again what you don't understand and clearly have not tried nothing better than listening to you theorize wrong again and again
stand up straight and start with the barbell on your thighs, now curl the weight to your shoulders using the bicep only, no upper body movement or swinging the weight and increase the weight until you have to move your upper body to complete the lift
Now once you realise you cant get past 100lbs it will dawn on you that curling with your back against a wall with your palms facing inwards on a strict curl bar will allow you to lift more weight.
If that explanation doesnt do it for you then I dont know what will
https://www.muscleandstrength.com/articles/ct-fletcher-bringing-back-the-strict-curl
What is NOT a strict curl?
CT wants to make sure you understand the main point of the move clearly. “If there is no wall involved, it is NOT a d*** strict curl.” I don’t care if you’re standing perfectly still and your a** don’t move. It ain’t no curl unless there is a wall involved.
I could do 225 pound straight bar curls for 10 sets of 10 reps. I did it a lot but that wall is there for a reason. It humbles your a**. There is no cheating and there is no way of creating momentum because of the three points of contact. Therefore, the strict curl is a helluva lot tougher than a normal barbell curl or any other curl you do. If you don’t believe me, try it for yourself.”
You just keep arguing out of ignorance by all means go fuckign try it already you could not be more wrong dude could do 10 sets of 10 with 225lbs without the wall and did one rep with the wall to set the record that stood for 20 years. BigRob has told you the same thing you know our resident arm guy with 20 plus arms who trains them like a madman but you just keep arguing out of ignorance go fucking try it already moron
Yes,it`s killing me! :(
Thanks Wes, how your workouts coming along? The rib still fucking everything up?
Yes,it`s killing me! :(
How is that Brutal I do 400 rep workouts sometimes and you call it bullshit this guy does 155 and now it is Brutal?YOU don`t count at all.....when was the last time you ever did T-Bar Rows ??
Sorry to hear that. So you can’t train at all at the moment?I`ve been going real light and just doing things that don`t affect the rib,plus some stretching.
https://www.muscleandstrength.com/articles/ct-fletcher-bringing-back-the-strict-curl
What is NOT a strict curl?
CT wants to make sure you understand the main point of the move clearly. “If there is no wall involved, it is NOT a d*** strict curl.” I don’t care if you’re standing perfectly still and your a** don’t move. It ain’t no curl unless there is a wall involved.
I could do 225 pound straight bar curls for 10 sets of 10 reps. I did it a lot but that wall is there for a reason. It humbles your a**. There is no cheating and there is no way of creating momentum because of the three points of contact. Therefore, the strict curl is a helluva lot tougher than a normal barbell curl or any other curl you do. If you don’t believe me, try it for yourself.”
You just keep arguing out of ignorance by all means go fuckign try it already you could not be more wrong dude could do 10 sets of 10 with 225lbs without the wall and did one rep with the wall to set the record that stood for 20 years. BigRob has told you the same thing you know our resident arm guy with 20 plus arms who trains them like a madman but you just keep arguing out of ignorance go fucking try it already moron
I do agree. I may be an idiot as the consensus here would say. But I still agree.
I had a guy I train with once in a while so strict curls a couple days ago and he usually standing as strict as he can
(He is 51 and always trains super strict)and curls a 45 on each side of the ez curl bar that weighs 17lbs and he usually gets 4-6 reps. I had him stand against wall with shoulders and ass glued to wall and heels about 10” out from wall and he could not get 1 rep. I figured if I did it I could finagle it either way for arguments sake so I had a guy with no clue of this argument do it.
Because no matter what if you aren’t a standing against the wall your body will find a way to get the weight up and you may not even notice it but there will be subtle hip motion, lower back bend etc…
SCN = a bunch of guys who could do nowhere near the weight they curl if they weren`t practically pushing their asses through a brick wall.
Bunch of ego driven numbskulls.
Mickey Mouse Organization Of Peace
Its a goofy "gym bro" type of lift-contest. Ive seen some people dragging the bar up their body and call it a curl. ::)Yup,they suck !!
Yup,they suck !!
Super-fast negative or no negative portion of the rep at all.
To me eccentric and concentric portions of a rep in a full range of motion is a good lift.....these guys have no clue and are just feeding their egos.
so he cheat curls normally and the last bit is an excude for cheat curling
If a cheat curl contest is meant to be purly bicep strength then their wouldnt be a bar that was designed so you could have your palms facing and not allow you to fully extend your arms.
The whole strict curl contest is anything but a strict curl
That would be like dropping a deadlift in a meet after lifting it. Nope, needs to be lowered properly...Exactly !
For the record when I strict curl I’m strictly going for growth so I’m shoulder width grip and my ez bar is one that has the shallow bends and I do slow negatives and use only biceps as I’m not going for numbers I’m going for size. The strict contests are different in it seems you just curl up hold and the negative is not part of the contest.
Great, now if you got a strict curl bar with your palms facing each other do you think you would get more or less reps?
Yeah if I had a crazy bent bar I imagine I would get more due to being almost hammer grip cause in a hammer grip I am much stronger.
How is that Brutal I do 400 rep workouts sometimes and you call it bullshit this guy does 155 and now it is Brutal?
Are we back to counting reps as an index of workout quality?I know.......where does this mong come up with this bullshit?
Warmup Airdyne, sleds, shoulder mobility, pull ups, scap shit.Nice progress G.A. !!
Push press 5 x 5.
5.2 mile ruck @ 33lb, a little over an hour. Pavement sucks.
Ruck was not on the program, but didn't feel like doing their conditioning stuff.
14 week program over. Gained strength in the squat, deadlift, and minor improvements in the CG bench, OHP. Somehow gained about 8lbs, without really eating much more than normal.
Need to pick a new one.
and that my friend is why its easier to lift in the stupid strict curl contests
Instead of making it harder they do everything they can to make it easier so the numbers look good
Its a fucking ego driven load of shite
hammer curl/clean/shrug = one SCN "curl"
Three Piece Combo Of Peace
SCN = a bunch of guys who could do nowhere near the weight they curl if they weren`t practically pushing their asses through a brick wall.
Bunch of ego driven numbskulls.
Mickey Mouse Organization Of Peace
The wall would make a strict curl substantially more easy as opposed to standing straight up without a wall.
All I know is the wall would provide some level of brace.
Everyone can a lot curl more without a wallNot if they are performing curls in a strict manner.
Not if they are performing curls in a strict manner.
Never tell me that I`m ignorant when it comes to training fuckhead.....I was training hard before you were even born.
I think I know what a REAL curl done strictly, with no body movement,using biceps alone exclusively as much as humanly possible looks like.
You just want a chance to win another participation medal in a "competition" where nobody shows up to "compete".
Don’t forget the half dozen other organizations with the exact same rules....they`re all Mickey Mouse,ego driven,bullshit oraganizations........on e is run by a convicted pedophile for Christs sake!
All sets 25-40 reps
Rope pressdowns: 5 sets
Machine extensions: 4 sets
Overhead rope extensions: 4 sets
Underhand pressdowns: 4 sets
Hammer strength rope curls: 5 sets
Machine preacher curls: 4 sets
Cable curls: 4 sets
Cable concentration curls: 4 sets
No cardio. Rory’s father s birthday is today so we are going out for brunch, so had to get home!
Again you continue to argue without any real world knowledge try it and find out you are wrongYOU DON`T THINK I`VE DONE ANY CURLS BEFORE YOU FUCKING MORON ?
YOU DON`T THINK I`VE DONE ANY CURLS BEFORE YOU FUCKING MORON ?
I told you I competed in an odd lift contest one time that had curls done against a wall,seated PBN,and dips with a 60 pound DB..........all three done for the most reps possible......highest rep total wins.
I came in second among 18 other contestants and I kicked ass on the curls.
They were easier. with the wall to push back against.....I`m speaking from first hand experience that I garnered in a contest before you were even born.
They`re easier..........BOTTOM LINE !!!!
All sets 25-40 reps
Rope pressdowns: 5 sets
Machine extensions: 4 sets
Overhead rope extensions: 4 sets
Underhand pressdowns: 4 sets
Hammer strength rope curls: 5 sets
Machine preacher curls: 4 sets
Cable curls: 4 sets
Cable concentration curls: 4 sets
No cardio. Rory’s father s birthday is today so we are going out for brunch, so had to get home!
That’s awesome SF high rep arms is the shit. Tell Rory’s day I said happy bday.
I hope it is at least a high-protein brunch.
Haha, I hope SF1900 actually honors this request (“Rob C. Guns from getbig.com says happy bday”).
You are simply wrong it’s almost comical how you guys want to argue to the death when you are wrong you can only put your heel 12 inches from the wall and your knees have to stay locked you with your butt on the wall can’t really push back in that position it has you upright it is significantly harder rob even told you he had a guy try it and he couldn’t get one reo with the weight he repoed standing without the wall but you still just want to argue. You think CT fletcher is just lying??No argument here....I`m right,you`re wrong.......you just never admit you`re wrong,where another person would if he was in error, but not you.
I like deadlifts as a strength test (limited to certain muscle groups and movements obviously) because there’s no equipment that really helps much compared to the squat-suits and “shirt” nonsense in benching, and you can’t really cheat on form outside of silly shit like repeated hitching.
Nice progress G.A. !!
Big props buddy!
No argument here....I`m right,you`re wrong.......you just never admit you`re wrong,where another person would if he was in error, but not you.
I don`t care what your Mickey Mouse organization says.....they`re wrong also,and fuck C.T. Fletcher......as if he`s someone to look up to or listen to. :D
C.T. Fletcher......gimme` a break.
Between the guy who had a ton powerlifting records with 23 inch arms and you yeah I am going to listen to CT on this one
Also I have done it enough myself personally to know it’s considerably more difficult I don’t need to argue theory with you
Real simple Jeff if you think it is so easy let’s see you do it if any of you think it is easy by all means go strict curl 155lbs and make a video there are about 4 guys on this entire board who can do it and Jeff , Wes, Hulkatron , Mm , krankenstein , Webster , all the dudes talking shit are not guys who can do it
I have ZERO desire to involve myself in your jr. high school dick measuring activity.
YOUR organization allows for movement under the rules. A TRUE strict curl would be ONLY movement of the forearms. Good for you that you are following the rules of the organization. Where should I send your gold star to?
MY training yesterday....care to try it?
weightlifting prep:
A) Snatch grip push press + overhead squat + snatch balance 3 x 1+1+1 (worked up to 135, stay on lighter side)
B) Power Snatch + Snatch 5 x 1 + 2 (worked up to 155...again staying moderate for technique)
C) Power clean + Clean 5 x 1 + 2 (worked up to 185...same as above)
D)
For time (with 15 min cap)
5 rounds
8 Power snatch @ 135
10 bar facing burpee
- directly into
5 clean and jerk @ 135
10 bar facing burpee
Time capped with 2 rounds to go. Low back got tight from deads yesterday. Knew that would happen.
E)
Thoracic mobility work - 10 mins
Banded Nordic curls + reverse sled EMOM x 12 mins. (6 rounds each)
Leaning on a wall for a couple of curls is much harder though Kank...
One must be "in shape" in order to pull that off!!
He didnt have any records, let alone "a ton". A great bencher. (But not world-record bencher).
No DL, no SQ...
Straight up neither you nor Krank can curl what I can curl with a wall without a wall upside down doesn’t matter I have larger and stronger arms than you guys. You think training heavy curls twice a week isn’t hard you are a fool. You get stress fractures in your forearms stuff starts to ache at night and hurt it is not easy training. The first rep of the workout is agonizing pain like someone hits you in the elbow with a bat. You have to learn to ignore pain there is no hey I think I need some extra rest days or I will just go light and do some volume today.You sound like fucking Rambo ignoring pain! LOL ;D
I have ZERO desire to involve myself in your jr. high school dick measuring activity.
YOUR organization allows for movement under the rules. A TRUE strict curl would be ONLY movement of the forearms. Good for you that you are following the rules of the organization. Where should I send your gold star to?
MY training yesterday....care to try it?
weightlifting prep:
A) Snatch grip push press + overhead squat + snatch balance 3 x 1+1+1 (worked up to 135, stay on lighter side)
B) Power Snatch + Snatch 5 x 1 + 2 (worked up to 155...again staying moderate for technique)
C) Power clean + Clean 5 x 1 + 2 (worked up to 185...same as above)
D)
For time (with 15 min cap)
5 rounds
8 Power snatch @ 135
10 bar facing burpee
- directly into
5 clean and jerk @ 135
10 bar facing burpee
Time capped with 2 rounds to go. Low back got tight from deads yesterday. Knew that would happen.
E)
Thoracic mobility work - 10 mins
Banded Nordic curls + reverse sled EMOM x 12 mins. (6 rounds each)
You sound like fucking Rambo ignoring pain! LOL ;D
Ignores pain for 3 whole sloppy half-assed reps. :D
Again those were really good reps and I did 5 sets after doing 2 sets of 10 and it’s my 2nd bicep day I did volume isolation training after my Wens arm training. I do a lot of reps you say it’s a woose workout I do a couple reps you say it’s a woose workout how many reps is the appropriate amount Wes?? What is the Wes approved standard for exercises sets and reps per workout because too much or too little is a woose workout how many is training hard?? How many sets and reps of flutter kicks and neck raises is hardcore training?Try doing Giant-Sets for quads using 4-5 exercises, increasing the weight after each set, on each exercise, for 5 cycles with no rest between sets until all exercises are completed, then get back to me.
Try doing Giant-Sets for quads using 4-5 exercises, increasing the weight after each set, on each exercise, for 5 cycles with no rest between sets until all exercises are completed, then get back to me.
^^^^^Commonplace for me to do weekly when I was competing, plus a whole lot more that buried many a training partner who trained a helluva lot harder than you could ever do,but couldn`t hang with me in the gym.
I`ve done shot in the gym that would have literally killed you sonny.
Flutter Kicks Of Peace My Ass :D
By sheer coincidence, I have procured a curl bar this a.m. to add to my home gym.
You're on your way!
By sheer coincidence, I have procured a curl bar this a.m. to add to my home gym.
But you had no legs Wes and you don’t even mention how many reps??? Please tell me how many sets and reps and exercises I want to know the total exercise set and rep count that is Wes approved was it always the same or did the approved total change some workouts? Did you ever do higher or lower rep days???My legs truly sucked,but it wasn`t for lack of trying to build them.
Go get that curling power suit!LOL ;D
Dips - 6x6Good one my brother!
Wide lat pulldowns - 6x12-15
High pulls from knee - 6x6
Behind neck press - 6x6
Band curls rehab - 12x20
Dips - 6x6
Wide lat pulldowns - 6x12-15
High pulls from knee - 6x6
Behind neck press - 6x6
Band curls rehab - 12x20
Must resist the wall curl tempation.I bought a nice curling bar from Amazon....one inch diameter holes though.......all the Olympic plates I own are six 45 pound plates I bought years ago at a yard sale.
Program I finished called for a bunch of accessory stuff that had straight bar / drag curls.....those fry my wrists, so I figured I'd make a small upgrade. I'm at the point where I hae to temper adding more shit down there.
Go get that curling power suit!
Must resist the wall curl tempation.
Program I finished called for a bunch of accessory stuff that had straight bar / drag curls.....those fry my wrists, so I figured I'd make a small upgrade. I'm at the point where I hae to temper adding more shit down there.
365 Powerlifting the one who is hosting my next planned event doesn’t require the singlet for strict curling and you can wear a hat on the platform so I am going to be big pimping in my tank top hat gold chain cargo pants and skate shoes. It is a full meet though with squats and deadlifts and bench press so it may not go as quick no idea if curls will be first or last. It’s also a less aggressive bar they use the Rogue EZ curl bar so that’s why I have been using it as well. They use the black bar. The open record for NC at 220 is 171lbs. They do a lot of NC meets it seems it’s bigger here than elsewhere.
https://www.365strong.org/_files/ugd/8872a5_ec6b6241d71349ddb741bb9ffb2a16a3.pdf
https://www.365strong.org/eastcoastshowofstrength
365 Powerlifting the one who is hosting my next planned event doesn’t require the singlet for strict curling and you can wear a hat on the platform so I am going to be big pimping in my tank top hat gold chain cargo pants and skate shoes. It is a full meet though with squats and deadlifts and bench press so it may not go as quick no idea if curls will be first or last. It’s also a less aggressive bar they use the Rogue EZ curl bar so that’s why I have been using it as well. They use the black bar. The open record for NC at 220 is 171lbs. They do a lot of NC meets it seems it’s bigger here than elsewhere.You better hope they do the fake Mickey Mouse "powerlifting" first cuz if not,you`ll be there forever.
https://www.365strong.org/_files/ugd/8872a5_ec6b6241d71349ddb741bb9ffb2a16a3.pdf
https://www.365strong.org/eastcoastshowofstrength
You know damn well you want to try it
Of course I'm going to fucking try it. Not why I got the bar, but how can anyone here not give it a shot at this point?
Not going to push it, nor will I continue it, but why not?
I am all for everyone trying it and growing the sport there are more meets than you thinkGO FUCK YOURSELF YOU IMBECILE! :D
GO FUCK YOURSELF YOU IMBECILE! :D
Better bars will feel better in your elbows and wrist doing skill crushers as well and this will help you get those extra bags of groceries you have been struggling withThanks fuckface!!
Of course I'm going to fucking try it.Don`t believe the hype!
Don`t believe the hype!
GO FUCK YOURSELF YOU IMBECILE! :D
Bro, I rarely do direct arm work lol.Neither does Hanky but he does some nice power cleans.
Bro, I rarely do direct arm work lol.
if i see you in a powersuit doing curls - I'm not talking to you again.;D
The sport! LOL! A pioneer in our ranks.Pioneer Of Peace
Next as someone said - record donkey calf raise lift!
Pioneer Of Peace
Too funny! :D
if i see you in a powersuit doing curls - I'm not talking to you again.
Thanks fuckface!!
You`re like a fucking religious zealot trying to convert people who actually train into joining the fake cult of "fake powerlifting".....you dummy. :D
You guys have been doing the same crap for decades this is new this is fun
You guys have been doing the same crap for decades this is new this is EASY & GAY
23, 2023
First workout in about 3 months time.......I`ll be hurting tomorrow but it felt great.
Low Incline DB Press - 2 sets
DB Flyes - 1 set
Two-Arm DB Rows - 2 sets
DB Pullovers - 1 set
Seated DB Press - 2 sets
DB Lateral Raise - 1 set
Seated Alternate DB Curls - 2 sets
Seated DB Triceps Extensions - 2 sets
Felt great getting the blood flowing once again.
Very minimal pain on my busted up rib,so that was nice. ;)
Awesome brother glad you back at itThanks Henda.....me too bro!! :)
Thanks Henda.....me too bro!! :)
January 23, 2023
First workout in about 3 months time.......I`ll be hurting tomorrow but it felt great to train again.
Low Incline DB Press - 2 sets
DB Flyes - 1 set
Two-Arm DB Rows - 2 sets
DB Pullovers - 1 set
Seated DB Press - 2 sets
DB Lateral Raise - 1 set
Seated Alternate DB Curls - 2 sets
Seated DB Triceps Extensions - 2 sets
Felt great getting the blood flowing once again.
Very minimal pain on my busted up rib,so that was nice. ;)
Fantastic Tim!! Good to hear...Thanks GR !! :)
Awesome you are averaging 4 workouts per year TRAIN HARDI did as many sets for delts and triceps that you do in 2 weeks time and I haven`t trained in months. :)
Nice going, Wes.Thanks Nat.....I`m easing into it,trust me bud. :)
Be smart.
I did as many sets for delts and triceps that you do in 2 weeks time and I haven`t trained in months. :)
I`m used to setbacks,though this past year was tough.......still standing per usual though !!
I`LL BE BACK!! ;)
I do like 5 working sets and usually 2-3 warmup sets I don’t even count per exercise but you are 80 years old so good jobYou have no clue what a working set is asshole and most people I know don`t count their warmup sets either......what a concept! ::)
January 23, 2023
First workout in about 3 months time.......I`ll be hurting tomorrow but it felt great to train again.
Low Incline DB Press - 2 sets
DB Flyes - 1 set
Two-Arm DB Rows - 2 sets
DB Pullovers - 1 set
Seated DB Press - 2 sets
DB Lateral Raise - 1 set
Seated Alternate DB Curls - 2 sets
Seated DB Triceps Extensions - 2 sets
Felt great getting the blood flowing once again.
Very minimal pain on my busted up rib,so that was nice. ;)
365 Powerlifting the one who is hosting my next planned event doesn’t require the singlet for strict curling and you can wear a hat on the platform so I am going to be big pimping in my tank top hat gold chain cargo pants and skate shoes. It is a full meet though with squats and deadlifts and bench press so it may not go as quick no idea if curls will be first or last. It’s also a less aggressive bar they use the Rogue EZ curl bar so that’s why I have been using it as well. They use the black bar. The open record for NC at 220 is 171lbs. They do a lot of NC meets it seems it’s bigger here than elsewhere.
https://www.365strong.org/_files/ugd/8872a5_ec6b6241d71349ddb741bb9ffb2a16a3.pdf
https://www.365strong.org/eastcoastshowofstrength
Cute little rainbow LGBTQ weights there.
You have no clue what a working set is asshole and most people I know don`t count their warmup sets either......what a concept! ::)
When was the last time you did Skullcrushers,French Presses,Squats (legit depth for reps without a mis-count),Hack Squats,Leg Press, any type of pressing exercise for shoulders,any type of rowing exercise that didn`t involve using a cable,Deadlifts,heavy Shrugs,etc. etc.
I`ll wait! ;)
I did shrugs and military barbell shoulder presses last weekI`m proud of you !
Those are called incremental plates and in powerlifting all the plates are painted
They are fractional or change plates you puckered pink cheerioLOL @ calling the nonsense he does "powerlifting" !
LOL @ calling the nonsense he does "powerlifting" !
What a joke! ;D
Im hearing they are adding a "tricep kickback" division next month...
Im hearing they are adding a "tricep kickback" division next month...There goes my coffee! LOL ;D
Im hearing they are adding a "tricep kickback" division next month...
Week after it will be a jack-off-for-time competition.A circle jerk with Brian as the only competitor so he gets a medal
Better bars will feel better in your elbows and wrist doing skill crushers as well and this will help you get those extra bags of groceries you have been struggling with
How can you curl with your shoulder surgeries?
Guessing the shoulder surgeries were more bullshit lies.
Today’s training:
Bike 12 mins
Machine preacher curl 4x12
Lateral raises 5x10-12
Close grip bench 4x7
Shrugs 2x25
Cable tricep pull down 4x12-15
Machine preacher curl 3x20
Went in late tonight so I skipped a bit of my normal routine mostly gave the shoulders a break
Good one my brother!
Good workout IroNat.
Did 3 sets of curls and 3 sets of chest flys.LOL ;D
Ate a cobbler pie
Vaped
Ordered a new skateboard
I'm freaking wiped out. Anyone know anything I can take or order for recovery?
Front squat:
4 x 6 @ 80%, decrease rest as sets go on. Start with 2:00, reduce by :30 each set. (so 2:00 between set 1, 1:30 between set 2, 1:00 between set 3) That got real..
4 x 50' dumbell front rack walking lunge (2 db, one each hand, one db head resting on shoulder, other one in front of shoulder). Starting at 50# ea., build through sets
For time (cap of 10 mins):
27-21-15-9
Cal row
30# wall balls to 10' target.
I BARELY made the cap...9:58. Fuck that 30# ball
15 mins bike at 70% max HR....NASAL breathing only. Try it, its not as easy as you think.
Did 3 sets of curls and 3 sets of chest flys.
Ate a cobbler pie
Vaped
Ordered a new skateboard
I'm freaking wiped out. Anyone know anything I can take or order for recovery?
Large fries and a Coke.
And 3-500mg of test
Bio-identical of course.Why of course!
I did legs today, 82 minutes / 329 reps.
3:52?
Geez.
I did legs today, 82 minutes / 329 reps.
Straight murder this am. All the f out.
Interval running followed by back and arms yesterday. All machines for back; free weights for arms. No reason other than the gym was busy. Also trained chest properly for the first time since pulling my pec around Christmas time. Sprints tonight.
You do any strict curls
Shoulders (including traps)
Triceps
Ab's
Treadmill
Bench/Tri'sImpressive power GR !!
Flat bench
225 x 10 (no SS (slighshot)
315 x 5 (SS)
325 x 3 (SS)
325 x 3 (SS)
Close-Grips
4 sets - 225 x 8 (SS not needed for close-grip, delt feels OK when close)
JM Press
4 sets w/ 185
Nose-Breakers
4 sets w/ 135
Misc TRI
Dumbbell skull-crushers - 4 sets
Tricep Pushdown - 4 sets
Dips - 4 sets
You should fix your blatant apostrophe misuse and disregard for proper punctuation before Fortress finds out.
Reminder: Apostrophe for possessive, not plural
You should fix your blatant apostrophe misuse and disregard for proper punctuation before Fortress finds out.
Reminder: Apostrophe for possessive, not plural
You do any strict curls
Are you sure you counted right?
I lost track on one set of knee extensions, might have been 9 or 10. I estimated 9 to be safe.
Need to start another thread.
Call it the "Really Truly Serious Training Thread".
No thread can be serious w/ out "bile-puking, blood-shitting, strict-curling nation" bro!
CAN YOU DO IT!!!!
A fun one this AM...great job GR! Can you still get that bar behind your neck easily? I did those for many years but eventually had to start doing them in front.Maybe with some flexibility work I could do them again.
Interval stuff / delts
Intervals (15 mins) - 3 x 5 mins:
-ASS Bike, Farmers Walk, DB Shoulder-Press
Delts
Smith-BNP's - 10 sets of 10
Rear Delt Raise - 50's - 4 sets of 10
Side Laterals (machine) - 4 sets
Face Pulls w/ Bands - 2 sets
Misc
Extreme Stretch - hams, hips, back - 10 mins
A fun one this AM...
Interval stuff / delts
Intervals (15 mins) - 3 x 5 mins:
-ASS Bike, Farmers Walk, DB Shoulder-Press
Delts
Smith-BNP's - 10 sets of 10
Rear Delt Raise - 50's - 4 sets of 10
Side Laterals (machine) - 4 sets
Face Pulls w/ Bands - 2 sets
Misc
Extreme Stretch - hams, hips, back - 10 mins
I haven’t passed blood in months or thrown up bile I am also competing under 365 Powerlifting at my next planned event not Strict Curl Nation but the goal remains the same get as strong as possibleI powerlifted for many years and I am not going to argue if curls are a powerlifting movement but are you going to be doing all 3 pl lifts plus curls.
Pressing machine.
I powerlifted for many years and I am not going to argue if curls are a powerlifting movement but are you going to be doing all 3 pl lifts plus curls.
I haven’t passed blood in months or thrown up bile I am also competing under 365 Powerlifting at my next planned event not Strict Curl Nation but the goal remains the same get as strong as possible
You'll get stronger. When a goal is involved, it pushes you harder...
I try to do delts twice a week, mainly to try to strengthen a weakness (injury).
Then on bench day, I do mostly tricep stuff (I dont really train "pecs").
I do enjoy my pressing! :)
I haven’t passed blood in months or thrown up bile I am also competing under 365 Powerlifting at my next planned event not Strict Curl Nation but the goal remains the same get as strong as possible
Are you looking for some sort of award or gold star?
Just saying you guys will mention I had a stomach ache 6 months ago then claim I am dying. I feel great today no stomach or digestive issues at all. Didn’t get up once last night to poop everything is working as it should. The heavier I am the healthier I have been for a longer time. Right now I am feeling very healthy
You aren't healthy....far from it. We all are STILL waiting to hear your explanation of how it was determined you had renal / organ / liver failure. What tests were done to determine that?
I am 100% positive you have ZERO evidence other than your desire to have people feel sorry for you.
Hey man I don’t need to prove I got sick. I got sick it was scary as fuck if you don’t believe me I don’t care. You guys just keep insisting I can cut 40lbs I am already lean it’s insane. Your organs absolutely start shutting down during a hard weight cut. I used to cut lots of weight I wrestled for years I know my body 198lbs is way too much of a cut for me at this point it is unhealthy and my fucking organs start shutting down and I get scary sick. Who diagnosed me I can’t even drive or get to a hospital when I get that sick dehydration kills people with crohns
If you dont care then stop fucking telling us anything
And gut your strict curl ass bullshit back in your own thread
you were 154lb up until being 17 then you blew up to 220 naturally (so you claim) and have juiced ever since
Your organs are struggling because you are too fucking heavy, you didnt have bloody shits at 17 did you?
Hey man I don’t need to prove I got sick. I got sick it was scary as fuck if you don’t believe me I don’t care. You guys just keep insisting I can cut 40lbs I am already lean it’s insane. Your organs absolutely start shutting down during a hard weight cut. I used to cut lots of weight I wrestled for years I know my body 198lbs is way too much of a cut for me at this point it is unhealthy and my fucking organs start shutting down and I get scary sick. Who diagnosed me I can’t even drive or get to a hospital when I get that sick dehydration kills people with crohns
If you dont care then stop fucking telling us anything
And gut your strict curl ass bullshit back in your own thread
you were 154lb up until being 17 then you blew up to 220 naturally (so you claim) and have juiced ever since
Your organs are struggling because you are too fucking heavy, you didnt have bloody shits at 17 did you?
You are getting bloated and fat. Smarten up.
How about you keep your faggotry comments in your own thread then? Jealous Bitch let me know when you grow a pair of arms
Hey man I don’t need to prove I got sick. I got sick it was scary as fuck if you don’t believe me I don’t care. You guys just keep insisting I can cut 40lbs I am already lean it’s insane. Your organs absolutely start shutting down during a hard weight cut. I used to cut lots of weight I wrestled for years I know my body 198lbs is way too much of a cut for me at this point it is unhealthy and my fucking organs start shutting down and I get scary sick. Who diagnosed me I can’t even drive or get to a hospital when I get that sick dehydration kills people with crohns
;D ;D ;D
Dude you realize they made this thread to discuss training outside of your thread right?
Jan. 27, 2023
My third day back.....felt really good,added some sets and weight to everything and trained at a good pace.
One more week of training like this,then I`ll do a whole body split again.
Finishing up my snow shoveling will be my cardio.
Low DB Inclines - 3 sets
DB Flyes - 3 sets
Two-Arm DB rows - 3 sets
DB Pullovers - 3 sets
Seated DB Press - 3 sets
DB Laterals - 3 sets
Seated DB Curls - 4 sets
Lying DB Triceps Extensions - 5 sets
Nice to see Wes! Good one...Thanks brother,I appreciate it.
Jan. 27, 2023
My third day back.....felt really good,added some sets and weight to everything and trained at a good pace.
One more week of training like this,then I`ll do a whole body split again.
Finishing up my snow shoveling will be my cardio.
Low DB Inclines - 3 sets
DB Flyes - 3 sets
Two-Arm DB rows - 3 sets
DB Pullovers - 3 sets
Seated DB Press - 3 sets
DB Laterals - 3 sets
Seated DB Curls - 4 sets
Lying DB Triceps Extensions - 5 sets
guy is a machine, I wouldnt want to fight him in a phone box...
Look to be coming back strong. Glad to see it.Thanks Rob,I could go a lot heavier but it would be crazy to do so.
I go to Sorinex Summer Strong every year. A bunch of freaks down there.
Thanks Rob,I could go a lot heavier but it would be crazy to do so.
I haven`t lost all that much......I think with a month of solid hard work I should be all right.
Incline DB 4 sets
Flat DB 4 sets
Seated machine plate loaded chest press 4 sets
Cable flys 4 sets
Unilateral cable curls 3 sets
Cambered bar curls 3 sets
Rope curls 3 sets
Preacher curls 3 sets
Rev cable curl 3 sets
20 minutes treadmill
Seated hammers 2 arms at a time 45,55,65,75,85,95,105,115s.
Superset
Narrow grip push ups 2 sets with youngest daughter on back 50 lbs, 2 sets middle daughter on back 80lbs, 2 sets oldest daughter on back 95 lbs, 2 sets wife on back 120 lbs. all sets feet on second step of stairs.
8 sets of reverse wrist curls mixed in then wrist roller for 10 minutes.
3 sets ab roller 20s
Walked 7 miles.
Haven’t gone this heavy on hammers in a while but it felt great.
Seated hammers 2 arms at a time 45,55,65,75,85,95,105,115s.Insane workout Rob.....simply insane.....props!!
Superset
Narrow grip push ups 2 sets with youngest daughter on back 50 lbs, 2 sets middle daughter on back 80lbs, 2 sets oldest daughter on back 95 lbs, 2 sets wife on back 120 lbs. all sets feet on second step of stairs.
8 sets of reverse wrist curls mixed in then wrist roller for 10 minutes.
3 sets ab roller 20s
Walked 7 miles.
Haven’t gone this heavy on hammers in a while but it felt great.
Incline DB 4 setsGood one deadz !!!
Flat DB 4 sets
Seated machine plate loaded chest press 4 sets
Cable flys 4 sets
Unilateral cable curls 3 sets
Cambered bar curls 3 sets
Rope curls 3 sets
Preacher curls 3 sets
Rev cable curl 3 sets
20 minutes treadmill
Good Lord!
That's nuts, Rob.
I'm curious: when you say you've walked X miles, how do you measure that? I'm guessing you're not doing the pussyfoot fare my coworkers do; e.g., counting their "steps" throughout the workday, LOL.
Do you have a preferred path to walk? When I started bodybuilding in my early teens circa '91 or so, I also jogged. I found an awesome, scenic route through my neighborhood that let me run for an hour or so daily. In retrospect, I wish I'd cut the cardio in half and eaten way more food, but I was hooked on the notion of adding mass whilst staying very lean.
Insane workout Rob.....simply insane.....props!!
Thank Wes, it was a fun one. I only go really heavy on hammers prob a few times a year and today I was in the groove.That`s the time to go for it bud!!
Thank you sir, yeah I have a trail I walk and it’s basically a dirt road and I have driven it many times and I measured it with the car and put markers at each mile up to 10 miles, my phone is usually with me and it’s pretty accurate with mileage as well. The 7 miles I did today it said was 6.9.
I’d say the way you did it is best adding mass while staying very lean is the smart way to go.
Seated hammers 2 arms at a time 45,55,65,75,85,95,105,115s.
Superset
Narrow grip push ups 2 sets with youngest daughter on back 50 lbs, 2 sets middle daughter on back 80lbs, 2 sets oldest daughter on back 95 lbs, 2 sets wife on back 120 lbs. all sets feet on second step of stairs.
8 sets of reverse wrist curls mixed in then wrist roller for 10 minutes.
3 sets ab roller 20s
Walked 7 miles.
Haven’t gone this heavy on hammers in a while but it felt great.
Seated hammers 2 arms at a time 45,55,65,75,85,95,105,115s.
Superset
Narrow grip push ups 2 sets with youngest daughter on back 50 lbs, 2 sets middle daughter on back 80lbs, 2 sets oldest daughter on back 95 lbs, 2 sets wife on back 120 lbs. all sets feet on second step of stairs.
8 sets of reverse wrist curls mixed in then wrist roller for 10 minutes.
3 sets ab roller 20s
Walked 7 miles.
Haven’t gone this heavy on hammers in a while but it felt great.
Fun SAT AM... Shoulders/Bench/MiscNice.....I love being pain free.
Superset Bench / Smith-BNP's (8 sets of each).
- Just one plate a side on BNP's, sets of 10-15
-Bench - 4 sets: 225 x 5 (no slingshot). Very happy with this as it was fairly pain-free
4 sets: 355 x 1 (singles w/ SS).
Rear delt raises (D-Bells): 4 sets w/ 55's
Rotary Calf / Ironmind Gripper Supersets
- 4 sets
Nice.....I love being pain free.haha yes I vaguely remember that
haha yes I vaguely remember thatLOL ;D
Thats crazy strength Rob!
Awesome strength no wonder your arms are so fucking massive curling that heavy. Like the working the way up the family for the push-ups haha
Nice.....I love being pain free.
Yup. Its been 5 months since the "POP" in the right delt.Yup,just keep doing what you`ve been doing.....seems to be working great.
But getting there. Takes us older guys longer to heal it seems.
Is what it is...
Ran for half an hour yesterday. Full-body hypertrophy workout today. Will probably go hill walking tomorrow. Also legit ate a peach cobbler the other day. It was awesome.
My workout is on the bottom right under B
First two sets no wall or belt to warm up lower back
166.5lbs for my final heavy rep followed by a set of 8 at 72%
Strong curls... You'll get the age-related record (and more).
Thanks Rat whether you consider it a proper powerlift or not it's a good lift and I am going to qualify for next years Arnold at this rate which will be a lot of fun. Hopefully the Olympia this year
It is a good lift... Im actually hoping you make it to the Arnolds.
That would be epic..
Jokes aside, peach cobbler is awesome.. :D
I am only 3.5lbs away I am going to make it
Great lift Hankins.
Thanks Rob. I felt really good about that one and with only 1 arm which is just photoshopped SEO. If only I had 2 arms that were actual muscle didn't train like a woose and didn't actual weigh 185lbs maybe then I could curl more like the rest of these Beast.
I am only 3.5lbs away I am going to make it
That was a good lift. My best with a straight bar as a natty was 175, and it was far from strict.
I hope you reach your goal and remain humble about it. You'll earn your props so long as you stop acting like a curl makes you stronger than X, leaner than Y, etc.
It was so good. I even cracked the joke about a 'cobbler gobbler' breaking in and eating it when my girlfriend asked how three quarters of it disappeared overnight.
I am only 3.5lbs away I am going to make it
I am only 3.5lbs away I am going to make it
My workout is on the bottom right under B
First two sets no wall or belt to warm up lower back
166.5lbs for my final heavy rep followed by a set of 8 at 72%
Smart move to skip the last 3 sets of DLs if you're not feeling it.
Behind neck press - 6,6,6,6,6,8(amrap)
Weighted dips - 6,6,6,6,6,10(amrap)
Behind the back barbell shrugs - 6x8-10
1 leg calf raises - 4 sets
Plate pinch isometric
Ab work
Great training session! ^^
Thanks GR. It feels good going really heavy if the body is in agreement haha. Not usually the case.doing great health wise brother I now consider myself as healthy as I was pre heart attack and free to now do as please as if it never happened haha
Thanks Henda, I don’t like laying down pressing anymore so I figured I would switch to weighted variations of push-ups and it’s a pain trying to hold weight on back so figured the family would be useful haha. How you doing health wise? Still feeling good and getting better?
doing great health wise brother I now consider myself as healthy as I was pre heart attack and free to now do as please as if it never happened haha
Awesome Henda. That’s the best you can ask for. How you feeling testosterone wise and have they checked your levels to see where they are at now? Very glad to hear this.
I’m due my follow up to have them checked again mate I’ll ring the endocrinologists dept if don’t hear soon to chase up appointment, still feels like they are low as recovery is shit, mood Is pretty low if not at work or busy last bloods test was 8.3 so had recovered a bit but still out of the normal scale (12-32 over here) doctor did say after walking around with higher test levels for 8 years even normal test will feel shit, I was tested in hospital 2 weeks after last Jab and levels were still over 52 (anything over 52 just gets listed as >52 for some reason) so guessing the ugl test was a bit overdosed. Other than the testosterone everything good brother I’m happy with outcome it was scary the few weeks after when couldn’t walk 8ft to the toilet or brush my teeth without feeling like passing out being stuck like that would be shit I’m so grateful I recovered I think I’d end it if I was stuck like that haha
I’m due my follow up to have them checked again mate I’ll ring the endocrinologists dept if don’t hear soon to chase up appointment, still feels like they are low as recovery is shit, mood Is pretty low if not at work or busy last bloods test was 8.3 so had recovered a bit but still out of the normal scale (12-32 over here) doctor did say after walking around with higher test levels for 8 years even normal test will feel shit, I was tested in hospital 2 weeks after last Jab and levels were still over 52 (anything over 52 just gets listed as >52 for some reason) so guessing the ugl test was a bit overdosed. Other than the testosterone everything good brother I’m happy with outcome it was scary the few weeks after when couldn’t walk 8ft to the toilet or brush my teeth without feeling like passing out being stuck like that would be shit I’m so grateful I recovered I think I’d end it if I was stuck like that haha
doing great health wise brother I now consider myself as healthy as I was pre heart attack and free to now do as please as if it never happened hahaGreat news my brother........great news!! :)
I’m due my follow up to have them checked again mate I’ll ring the endocrinologists dept if don’t hear soon to chase up appointment, still feels like they are low as recovery is shit, mood Is pretty low if not at work or busy last bloods test was 8.3 so had recovered a bit but still out of the normal scale (12-32 over here) doctor did say after walking around with higher test levels for 8 years even normal test will feel shit, I was tested in hospital 2 weeks after last Jab and levels were still over 52 (anything over 52 just gets listed as >52 for some reason) so guessing the ugl test was a bit overdosed. Other than the testosterone everything good brother I’m happy with outcome it was scary the few weeks after when couldn’t walk 8ft to the toilet or brush my teeth without feeling like passing out being stuck like that would be shit I’m so grateful I recovered I think I’d end it if I was stuck like that haha.
Yeah I’m glad you recovered as you have, great news my friend. Enjoy.
Glad you are back to it mate, fantastic news!
Great news my brother........great news!! :)
.
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1421732;image)
thats pretty much the image I have of you in my head
Do you look like her?
I’m due my follow up to have them checked again mate I’ll ring the endocrinologists dept if don’t hear soon to chase up appointment, still feels like they are low as recovery is shit, mood Is pretty low if not at work or busy last bloods test was 8.3 so had recovered a bit but still out of the normal scale (12-32 over here) doctor did say after walking around with higher test levels for 8 years even normal test will feel shit, I was tested in hospital 2 weeks after last Jab and levels were still over 52 (anything over 52 just gets listed as >52 for some reason) so guessing the ugl test was a bit overdosed. Other than the testosterone everything good brother I’m happy with outcome it was scary the few weeks after when couldn’t walk 8ft to the toilet or brush my teeth without feeling like passing out being stuck like that would be shit I’m so grateful I recovered I think I’d end it if I was stuck like that haha
Thank you all, it’s a great relief I think I told the story about the fat fuck cardio nurse I first seen who basically said “you have heart failure, it’s in the severe category, there’s nothing we can do appart from try and stop it getting worse” she even brought up the steroid use and smugly said “I bet you regret thst now don’t you” she sent me off with a drug called entresto which really did make me feel as if was dying just tired, dizzy, breathless and confused to the point friends and family were worried about how shitty I looked. I always said I never gave a shit about dying and sometimes said the sooner the better but when I actually thought I was having convinced myself based on what the nurse said and how was feeling at time not knowing yet it was the tablets it was a very miserable and depressing experience had so much more wanted to achieve and wanted to spend many more years with kids. Luckily seen a different nurse who got a cardio echo even rushed it through and found out heart had recovered and was actually now out of heart failure and into the very bottom of normal heart function it was an amazing feeling sorry for long post rabbiting on about myself I’ll shut the fuck up now haha thanks guys
Great to hear you’re doing better Henda and fuck that fat nurse
Wonderful news! Again, this does my heart (and if I have one, soul) good. I'll let you take it from here, my friend. There is hope.
Maybe a little bit, I have blonde hair and I'm longer.
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1421732;image)
10 sets weighted dips 45 lbs reps 25-8
Superset
10 sets laterals 25s-35s reps 40-10
10 sets pull ups Bodyweight reps 16-7
Superset
10 sets shrugs 95s reps 30-20
Ab wheel 5 sets 20
Superset
Rotary calf 5 sets 20-50
Nice ^
Decent cannon-balls on this lass pictured ^^
Thank you brother. How are you doing at the minute my friend?
Working on getting better, thank you! Lots of doctorr appointments and they did give me the okay to train again. ;D
How is the McRib wes?Weirdly enough,I feel no McPain at all,and it was killing me a week ago.
Jan. 31, 2023
Chest & Abs:
DB Inclines - 4 sets {bench set at 30 degrees}
DB Flyes - 4 sets
Super-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
Went much heavier today.....I was so freakin` sore for the last few days I could barely function.
Great to see!Thanks GR....gonna` split it up to do a bodypart or two a day.
Yeah something about this chick is making me want to shoot some “Matt canning ropes” on her.
Im-press-ive, GR.X 2
Working on getting better, thank you! Lots of doctorr appointments and they did give me the okay to train again. ;D
Weirdly enough,I feel no McPain at all,and it was killing me a week ago.
I`m just glad it`s healed up,thanks for asking McDude. :)
Arms today
Close grip benches
Dips..I do cgb and dips on tricep day but also gets me a second chest day
Rope pushdowns
Pushdowns with a straight bar
Was about to start biceps and I thought what the Hell so I put a couple 25s on my ez curl bar and backed up to a wall to see what this strict curl shit felt like.So I did that weight easy then did 100 easy so then I put on 120 and it was easy too. I didn’t go any heavier because I had a bicep workout to do but I am pretty sure I had 150 in me. I will be 64 next month Hell I might be a record holder ;D
Any way did Db curls 3 sets
Cable curls then did several sets of hammer curls
Did some wrist curls then called it a day
We have had snow and ice for a couple of days and us Texans don’t know how to handle that but I got my workout done in that cold barn.
Have a great day guys
Did sumo deadlifts yesterday for the first time ever (age 42) and boy my crotch is sore (nh).haha yeah that’s a good reason to stay conventional
Arms today
Close grip benches
Dips..I do cgb and dips on tricep day but also gets me a second chest day
Rope pushdowns
Pushdowns with a straight bar
Was about to start biceps and I thought what the Hell so I put a couple 25s on my ez curl bar and backed up to a wall to see what this strict curl shit felt like.So I did that weight easy then did 100 easy so then I put on 120 and it was easy too. I didn’t go any heavier because I had a bicep workout to do but I am pretty sure I had 150 in me. I will be 64 next month Hell I might be a record holder ;D
Any way did Db curls 3 sets
Cable curls then did several sets of hammer curls
Did some wrist curls then called it a day
We have had snow and ice for a couple of days and us Texans don’t know how to handle that but I got my workout done in that cold barn.
Have a great day guys
Great workout Cook.yeah the people here cannot drive on ice but for some damn reason they are confident as Hell.Never even slow down just drive like a bat out of Hell all over the place
One of the guys on my team at work is in TX.
He grew up in Michigan so is used to foul weather.
But he tells me about the morons out there in TX when it snows, they are all over the place literally.
IM in NH and normally we're mobbed with snow/cold/ice.
Its been warm (40) and Springlike (not much snow) all Winter so far... Enjoyable for a change.
You did 120 and that makes you pretty sure you have 150 in you loldid 120 very easy and that is what makes me think it.I may be wrong.
You did 120 and that makes you pretty sure you have 150 in you lol
I don't think Brian has it in him, to show support or encouragement. Even to someone who doesnt attack him.in almost 64 years I have met a lot of different types of people.None exactly like him.
Bizarre...
STFU you pusillanimous piglet. Don't you have a Gummibär or two to take more buttcrack photos for? FFS you pathetic IOL.thanks for the support my friend
haha yeah that’s a good reason to stay conventional
You did 120 and that makes you pretty sure you have 150 in you lol
I have a chronic hip issue that has ruled out conventional deads for the last couple years, trying to find an alternative. The sumos felt fine but I just did three seats of 135x10 to try to get the from approximately correct, will have to see how real weight feels.ok I see._Maybe play around with different width of your stance and find one that works for you with your hip situation.Good luck
in almost 64 years I have met a lot of different types of people.None exactly like him.
Absolutely destroyed it today. Feeling amazing lately. Lean, jacked, mobile, agile, and steam rolling.Bro...
Bro...;)
Great workout Cook.
One of the guys on my team at work is in TX.
He grew up in Michigan so is used to foul weather.
But he tells me about the morons out there in TX when it snows, they are all over the place literally.
IM in NH and normally we're mobbed with snow/cold/ice.
Its been warm (40) and Springlike (not much snow) all Winter so far... Enjoyable for a change.
Most people in Texas have little experience driving on ice.
Plus, the majority of municipalities don't have the equipment to clear/prep the roads.
It always made me laugh how bad people in Houston drove when the roads froze.
I stayed home from work on ice days just so i didn't get hit by some retard.
Where i live now the roads ice over all the time, but people are used to it and they are maintained reasonably well.
I live in the mountains and my drive to work is all downhill, about 2000 feet in elevation change.
There are a few turns and intersections that claim someone almost daily.
We have a tree outside my subdivision that looks like it's been hit by a thousand cars, at least.
The section of road is always shaded, so when the other sections are halfway decent, it's always solid ice and catches people off guard.
The total cunit that lives across from me nailed it for the third time a few weeks ago.
I just drove by her and waved as she was stuck in the ditch. ;D
I always have a tow strap in my toolbox, on an icy weekend i drag a handful of people out of the ditches every morning.
Also great news pleased it’s better and you can train again brotherThanks Henda....Iron Nat told me that I might have had scar tissue there.....I trained and then the pain seemed gone.
in almost 64 years I have met a lot of different types of people.None exactly like him.He`a a fucking dickhead!!
fucks sake you peice of shit
The guy is 63, so yes, he may be able to get a record
Yell me Brian, bearing in mind you said I beat a load of old guys in my show, will you be competing in the open or in your age group at your next comp?
Most people in Texas have little experience driving on ice.haha that is awesome!
Plus, the majority of municipalities don't have the equipment to clear/prep the roads.
It always made me laugh how bad people in Houston drove when the roads froze.
I stayed home from work on ice days just so i didn't get hit by some retard.
Where i live now the roads ice over all the time, but people are used to it and they are maintained reasonably well.
I live in the mountains and my drive to work is all downhill, about 2000 feet in elevation change.
There are a few turns and intersections that claim someone almost daily.
We have a tree outside my subdivision that looks like it's been hit by a thousand cars, at least.
The section of road is always shaded, so when the other sections are halfway decent, it's always solid ice and catches people off guard.
The total cunit that lives across from me nailed it for the third time a few weeks ago.
I just drove by her and waved as she was stuck in the ditch. ;D
I always have a tow strap in my toolbox, on an icy weekend i drag a handful of people out of the ditches every morning.
February 02, 2023
Back,Traps,Neck:
One - Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Neck Plate Raises - 3 sets
Lying neck plate raises are not doing a damn thing for a 70 year old man other than ducking up his neck you want a bigger neck gain some weightDucking up my neck ???
Thanks Henda....Iron Nat told me that I might have had scar tissue there.....I trained and then the pain seemed gone.
It was weird....is Iron Nat a doctor ? :D
Lying neck plate raises are not doing a damn thing for a 70 year old man other than ducking up his neck you want a bigger neck gain some weight
No lifting today but walked just under 15 miles.
No lifting today but walked just under 15 miles.
If hanky had posted this we would have no idea how far he actually walked, probably 13 miles tops ;D
Not walking too good today have had both knees slip/hyperextend in the last few days and getting weird pain and instability going to try and do some leg work tomorrow but it is discouraging.
but you can take down any one of us in a fight...gotcha...
You didnt do it flexing your calf for us did you?
Absolutely if I want a takedown I am going to get it whether my knee feels ok later or not is a completely different issue but I don’t need to take anyone down I am the bigger stronger man in my feet I can throw
as log as you dont have to walk down any steps to the fight...
Not walking too good today have had both knees slip/hyperextend in the last few days and getting weird pain and instability going to try and do some leg work tomorrow but it is discouraging.
Bro. For real. Backward sled pulls. Look it up. They are good for your legs.
(https://giffiles.alphacoders.com/234/23465.gif)(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRZMApf06pKBgx9WeEiE4IjV6d-EwmqoU8dYw&usqp=CAU)
Not walking too good today have had both knees slip/hyperextend in the last few days and getting weird pain and instability going to try and do some leg work tomorrow but it is discouraging.
Absolutely if I want a takedown I am going to get it whether my knee feels ok later or not is a completely different issue but I don’t need to take anyone down I am the bigger stronger man in my feet I can throwWorst tough guy ever.
Absolutely if I want a takedown I am going to get it whether my knee feels ok later or not is a completely different issue but I don’t need to take anyone down I am the bigger stronger man in my feet I can throw
you didnt do it flexing your calf for us did you?
Absolutely if I want a takedown I am going to get it whether my knee feels ok later or not is a completely different issue but I don’t need to take anyone down I am the bigger stronger man in my feet I can throw
;D
That was the most spastic video yet.
He's definitely hitting the pipe hard.
No lifting today but walked just under 15 miles.
Not walking too good today have had both knees slip/hyperextend in the last few days and getting weird pain and instability going to try and do some leg work tomorrow but it is discouraging.
Felt beat up today and sore upon waking. Wanted to roll over and take a day. Didnt sleep that well. Nope - F THAT! Put on my big boy pants, put my feet on the floor and drove to the gym. Got it done. Back day.
Felt beat up today and sore upon waking. Wanted to roll over and take a day. Didnt sleep that well. Nope - F THAT! Put on my big boy pants, put my feet on the floor and drove to the gym. Got it done. Back day.you Sir are a Stud
Felt beat up today and sore upon waking. Wanted to roll over and take a day. Didnt sleep that well. Nope - F THAT! Put on my big boy pants, put my feet on the floor and drove to the gym. Got it done. Back day.
Getbig hero.
Feb.03,2023good to see you getting back in the groove buddy
Delts & Abs:
Seated DB Press- 4 sets
DB Laterals - 4 Sets
Bent-Over Laterals - 4 sets
Crunches 3 X failure
Short & sweet.....very little rest between sets!!
good to see you getting back in the groove buddyThanks Cook....it feels great to be back at it. :)
After training back today and before starting my bicep work:NICE!!!!
First try = 65 lb curl with my back flat on the wall @ 132 lbs bodyweight . Easy money !
Training partner did 185 lbs @ 237 lbs bodyweight with ease.
No belts, no singlets, no baseball caps. So dumb.
Press City this AM ;)
Viking Press - 8 Sets
SS Bench Press - 315 x 3 (8 sets)
Smith-BNP's - 8 sets
Arnold Press - 8 Sets
Was 1-degree outside, car almost Didnt turn over.
But it made it! Back to almost 50-drgree's tomorrow.. An odd New England winter...
I heard that famous weatherstation on a mountain top (New Hampshire or Vermont or somewhere similar, I forget the name) set a new record recently with -105°F lol.
Press City this AM ;)Good one GR!!
Viking Press - 8 Sets
SS Bench Press - 315 x 3 (8 sets)
Smith-BNP's - 8 sets
Arnold Press - 8 Sets
Was 1-degree outside, car almost Didnt turn over.
But it made it! Back to almost 50-drgree's tomorrow.. An odd New England winter...
Good one GR!!
The high temp here today will be 11 and the low tonight is 10.....my fucking pipes are frozen.......48 on Tues!! :(
NICE!!!!
Hi Wes ! 🐥
How is your gall bladder ? Did you finally decide to get it removed ?
It is really cold here and I imagine it is even colder there. I am wearing so many sweaters (jumpers for the English readers and BRITISH NATIONAL CHAMPIONS) that it looks like I have a bhanks pregnancy gut. The strict curling was easy and so ghey. It's as embarrassing as Fallsview following you around the board trying to get in your pants.
I'm off to the paint store now. The chickens spent their first night outside last night in AZ. Apparently they did okay. I'm going trail running later so no lifting today.
Take care !
Hi Wes ! 🐥Lay off my pipes Jane!! :D
How is your gall bladder ? Did you finally decide to get it removed ?
It is really cold here and I imagine it is even colder there. I am wearing so many sweaters (jumpers for the English readers and BRITISH NATIONAL CHAMPIONS) that it looks like I have a bhanks pregnancy gut. The strict curling was easy and so ghey. It's as embarrassing as Fallsview following you around the board trying to get in your pants.
I'm off to the paint store now. The chickens spent their first night outside last night in AZ. Apparently they did okay. I'm going trail running later so no lifting today.
Take care !
Lay off my pipes Jane!! :D
Gall Bladder will be monitored periodically via ultrasound.
Post the newdz Wes ! ;DLOL ;D
Your frozen pipe, Mathjew's silly string shooter, and Shizzo's sister's mammaries. Let's get a collage going. I know where I can get some closet gay guy in his "posing trunks" pics
Hi Jeff and Henda ! 🐤
I heard that famous weatherstation on a mountain top (New Hampshire or Vermont or somewhere similar, I forget the name) set a new record recently with -105°F lol.
I'm in NH.
Sometimes we still have snow in July up on top of Mt. Washington and some others.
This year we've been lucky, hardly any snow at all and mostly in the 40's...
;D. x
After training back today and before starting my bicep work:
First try = 65 lb curl with my back flat on the wall @ 132 lbs bodyweight . Easy money !
Training partner did 185 lbs @ 237 lbs bodyweight with ease.
No belts, no singlets, no baseball caps. So dumb.
Feb.03,2023
Delts & Abs:
Seated DB Press- 4 sets
DB Laterals - 4 Sets
Bent-Over Laterals - 4 sets
Crunches 3 X failure
Short & sweet.....very little rest between sets!!
5 mile walk
60 min BJJ.
3 mile walk.
Attaboy, Wes.Thanks brother! :)
Not official then..
:D
Absolutely destroyed it today. Feeling amazing lately. Lean, jacked, mobile, agile, and steam rolling.I tried your workouts for 3 weeks with modified volume. Feel good for sure, conditioning has improved 100 percent and strength has remained stable. Mental processing has improved too. Weight is starting to drop. Do I need to really load the calories to maintain weight? Is it even worth it? At this age I could care less if I lose an inch off my arms to get conditioned.
I tried your workouts for 3 weeks with modified volume. Feel good for sure, conditioning has improved 100 percent and strength has remained stable. Mental processing has improved too. Weight is starting to drop. Do I need to really load the calories to maintain weight? Is it even worth it? At this age I could care less if I lose an inch off my arms to get conditioned.
Since I'm taking two weeks off a program and freestyling it, I guess today was "legs".....first workout in a while with no conditioning circuit. Felt weird.
Airdyne/Sled 5 min / banded gm / scap pull up
Seated box jump 2 x 5
Front squat: 12/10/8/4/2
RDL: 12/8/5/5/5
2 superset: Walking lunges x reverse hyper....
workout was gay, so made it gayer with 4 sets fat grip EZ curs 8-10
Legs / MiscGreat squatting GR !!
Squats - 6 sets
135 x 10
225 x 10
315 x 5
405 x 3
405 x 3
405 x 3
Leg-Press - 4 sets
Leg-Curl - 4 sets
Leg-Ext - 4 sets
Calf-Raise - 4 sets
Misc
Wrist-curl - 4 sets
Shoulder-Press - 4 sets
Weighted dips - 6,6,6,6,6,10(amrap)Good stuff my friend!!
Bent leg deadlift - 6x6
Behind neck press - 6,6,6,6,6,6(amrap)
Behind the back barbell shrugs - 6x8
Straight arm lat pulldowns - 6x6
1 leg calf raises - 3 sets
Ab work
Good stuff my friend!!
Weighted dips - 6,6,6,6,6,10(amrap)
Bent leg deadlift - 6x6
Behind neck press - 6,6,6,6,6,6(amrap)
Behind the back barbell shrugs - 6x8
Straight arm lat pulldowns - 6x6
1 leg calf raises - 3 sets
Ab work
Feb. 06, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets
Also did a lot of stretching to the best of my stiff inflexible ability !!
8 sets chins
Superset
8 sets db overheads to elbows out pressdowns
5 sets ez bar curls
Superset
5 sets NGB
Superset
5 sets wrist curls
15 sets laterals
Superset
10 sets rotary calf and 5 sets leg raises.
Superset and dropsets are life.
That’s awesome bro !I've been at it for 35 years. My goal was always to be one of the few strongest guys in the gym. Turning 50 this year, my goal is just to be healthy. I'll still do one heavy full body workout a week. Cardio has been added along with conditioning. At 5 ft 11.5 , I want to bring my weight down to under 200. I'm just tired of gorging myself full of food. Definately love off days where I eat like a normal person. Energy , health and mental clarity is what I want.
Depends on your goals. Gain weight ? Lose weight ?
I've been at it for 35 years. My goal was always to be one of the few strongest guys in the gym. Turning 50 this year, my goal is just to be healthy. I'll still do one heavy full body workout a week. Cardio has been added along with conditioning. At 5 ft 11.5 , I want to bring my weight down to under 200. I'm just tired of gorging myself full of food. Definately love off days where I eat like a normal person. Energy , health and mental clarity is what I want.
Feb. 06, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets
Also did a lot of stretching to the best of my stiff inflexible ability !!
Did you do the mobility before training?
Did you do the mobility before training?I stretched after I trained.
I stretched after I trained.
Wes know.
Before training just warm up the joints.
Stretching before training makes you weaker and more prone to injury.
That's what the experts tell us.
(https://media1.tenor.com/images/1b18d9d895b5ee09cac7ecf3df42e64f/tenor.gif?itemid=15314350)
Wes know.
Before training just warm up the joints.
Stretching before training makes you weaker and more prone to injury.
That's what the experts tell us.
Incredible, SC.
Typical bench day.
Benched w/ a female Powerlifter from the gym.
She worked up to 155 x 7. Strong little thing.
Typical bench day.
Benched w/ a female Powerlifter from the gym.
She worked up to 155 x 7. Strong little thing.
Bench
-No Slingshot
135 x 10
225 x 7
275 x 3
- Slingshot
315 x 5
315 x 5
335 x 3
335 x 3
Shoulder healing nicely. 6 month "Pain-PR" (275) on non-Slingshot since injury. Happy w/ it.
Close grip bench - 4 sets w/ 225
JM Press - 4 sets w/ 205
Skull crushers - 4 sets w/ 135
Dumbbell skull-crushers - 4 sets
Cable Tricep Push - 4 sets
French Press - 4 sets
Feb. 08, 2023
Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets
Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets
Nice Wes, seems like your back at it quite a bit.Thanks Rob....I`m slowly and steadily adding volume,weight,and making workouts more intense.
Feb. 08, 2023
Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets
Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets
Great workout as usual you pressing machine. Glad to hear your shoulders feeling better GR.
(https://media1.tenor.com/images/f5da7afefd6655b8ee94924b6933d2d6/tenor.gif?itemid=14682268)
Did you flex your biceps for her like Bhanky?
155x7 is pretty good for a broad
.
Incredible, SC.
Should I post my routine?
Set 1 - Pop 3 1-AD pills, wash it down with FrogTech.
Set 2 - Cockroach shuffle cardio (run around stomping them).
Set 3 - Take selfie using 1990 Moto Flip-Fone w/ Potato-Vision.
Set 4 - Bench 405 for a few reps.
Deads / (a little bit of) Back / Bi's
Work Sets
-315 x 8
-405 x 5
-405 x 5
-425 x 3
-435 x 3
Hammer Pulldowns - 4 sets
Seated D-Bell Curls - 4 sets
Preacher Curls - 4 sets
Preacher Hammers - 4 sets
Should I post my routine?
Back today
4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns
Started Prep today for NABBA Britain 3rd June
Daily diet
100gms oats
1kg mince
6 whole eggs
Around 2200 cals
Awesome you should be a svelte 180lbs after a few weeks of that
Feb. 9th. 2023
Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets
Also did some stretching.
Great Wes!!!Thanks GR !! :)
Feb. 9th. 2023
Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets
Also did some stretching.
Back today
4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns
Started Prep today for NABBA Britain 3rd June
Daily diet
100gms oats
1kg mince
6 whole eggs
Around 2200 cals
Should I post my routine?
Back today
4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns
Started Prep today for NABBA Britain 3rd June
Daily diet
100gms oats
1kg mince
6 whole eggs
Around 2200 cals
5 sets laterals 20s for 20s
Superset
5 sets db shrugs 95s for 15-20s
5 sets laterals 25s for 15-20s
Superset
5 sets weighted dips +45lbs 15-20
5 sets laterals 35s for 10-12s
Superset
5 sets Trx bw curls
5 sets high cable crossovers
Superset
5 sets high cable rear delt
5 sets rotary calf
Superset
5 sets leg raises
Loving laterals lately doing 15-20 sets per workout and the shoulders are coming along nicely.
All reps squeezed hard. Don’t usually lift this early but had some energy today.
5 sets laterals 20s for 20s
Superset
5 sets db shrugs 95s for 15-20s
5 sets laterals 25s for 15-20s
Superset
5 sets weighted dips +45lbs 15-20
5 sets laterals 35s for 10-12s
Superset
5 sets Trx bw curls
5 sets high cable crossovers
Superset
5 sets high cable rear delt
5 sets rotary calf
Superset
5 sets leg raises
Loving laterals lately doing 15-20 sets per workout and the shoulders are coming along nicely.
All reps squeezed hard. Don’t usually lift this early but had some energy today.
The "Magic 5 Routine".
Great session. 8)
Hanky Panky wouldnt last52 min w me.
15 min warm up
45 min - Back and Bis - 15-20 sets superset w bis and calve raises
60 min rounds of following
30 sec air bike
10x 135lb barbell row
30 sec air bike
10x hammer curls w 40;s
30 sec air bike
20x prone row w 40's
30 sec air bike - Heavy Sled rows x 10
30 sec air bike
10x chin/pull up 10x hanging leg raise
30 min
Walk on air runner and mix in bis, calf raises, abs, etc
Hanky Panky wouldnt last 5 min w me.
Good to see you pushing it again.Thanks buddy!! :)
All you did was ride a bike and do some 40lb hammer curls and 135lb rows did you lift after warming up and stretching or was that it?
All you did was ride a bike and do some 40lb hammer curls and 135lb rows did you lift after warming up and stretching or was that it?
I did the Peloton for 26 minutes (nh) then the elliptical for five minutes (nh) then a high-rep arm workout (h).
Set 1 - Pop 3 1-AD pills, wash it down with FrogTech.Bro...
Set 2 - Cockroach shuffle cardio (run around stomping them).
Set 3 - Take selfie using 1990 Moto Flip-Fone w/ Potato-Vision.
Set 4 - Bench 405 for a few reps.
Don't post it for free, Pamith. That's bad business! People would pay a fortune to look like you: why should they get all that knowledge for nothing?My nikka
My nikka
I put my airdyne in my back bedroom and last night I rode 45 minutes while watching The Jeffersons .
The Jeffersons were a half hour show.(https://thumbs.gfycat.com/ComplexFlawedGemsbuck-size_restricted.gif)
So you bailed mid show.
OR, you saw them without commercials, which would put two full episodes under 45 min.
Please clarify for the board.
sore shoulder today, 15 minutes with the massage gun and good to go for training
chest
5 sets pec dec flys
4 sets flat bench shoulder with grip
2 sets machine declines
3 sets cables
triceps
4 sets cable pressdowns
food today 750gms mince 100gms oats 6 eggs
Awesome nothing like an old man on starvation rations trying to make 180lbs no muscle left so just get as lean as possibleGet out of this thread faggit
Get out of this thread faggit
You are the only one around here who like to post gay shitand you are the only closeted gay guy who gets upset by it
What part of 15 supersets did you not see.
and you are the only closeted gay guy who gets upset by it
Flat BB press -4 sets
Incline smith BB press - 4 sets
Upright seated plated loaded machine press - 4 sets
Cable flys - 4 sets
Unilateral cable curls - 3 sets
Cambered bar standing cable curls - 3 sets
Rev curls - 3 sets
Rope curls - 3 sets
Preacher curls - 3 sets
20 minutes treadmill
The Jeffersons were a half hour show.Some oldie channel.They had a Jefferson’s double header. I actually started 15 minutes into the first one.
So you bailed mid show.
OR, you saw them without commercials, which would put two full episodes under 45 min.
Please clarify for the board.
Some oldie channel.They had a Jefferson’s double header. I actually started 15 minutes into the first one.A likely story!!! ;D
Some oldie channel.They had a Jefferson’s double header. I actually started 15 minutes into the first one.
Feb. 10, 2023
Shoulders + Abs:
Seated Bradford Press - 4 sets
Lateral Raise - 4 sets
Bent-Over Lateral Raise - 4 sets
Crunches - 4 sets
He can only count to 13...
It’s sad at this point. We have tried helping him.
I will accept this.;D ah yes to the Eastside
Movin' on up.
;D ah yes to the Eastside
To a deluxe apartment in the sky y y y
You are 25lbs-30lbs behind me how are you going to help me? You going to teach me to do burpees and bear crawls? I have been too lean. I have no need or desire to do boot camp style workouts. I am trying to GetBig you can keep sweating to the oldies to maintain your girlish figure.Your ego is insane. 100% guaranteed you're not like this in real life.
and you are the only closeted gay guy who gets upset by it
Your ego is insane. 100% guaranteed you're not like this in real life.
1 2 3 4 5 6
Killed it this am. Full blast.
So if you don’t like scrolling through images of dudes making out and read gay vulgarity you are a closeted gay got it that makes sense
It's the best counter to you pissing all over everyone's training. Sorry he didn't wear a singlet or jeans and sandals to "train like a beast".
I take back saying I would slap your mouth for being mouthy....it would shake loose the few strands of dignity you are holding on to.
So now you have to be in a certain type of outfit to train hard? Better be wearing the latest workout fashions?
So now you have to be in a certain type of outfit to train hard? Better be wearing the latest workout fashions?
Standing db pressGood one Nat....I`m gonna` try super slow reps on leg day since I have limited equipment......should make it a lot tougher.
Wide lat pulldown
Dips
Close grip lat pulldown
Incline flyes
Behind back shrugs
V-bar tricep pushdowns
Abs
All 3 sets to failure with slow eccentric
Good one Nat....I`m gonna` try super slow reps on leg day since I have limited equipment......should make it a lot tougher.
Good one Nat....I`m gonna` try super slow reps on leg day since I have limited equipment......should make it a lot tougher.
You working out at home or in a gym?
I'm going to be a bodybuilder for a few weeks maybe.Don`t worry,I`ve been trying for eons to no avail. :D
Hopefully. I won't get too huge and need new clothes.
(https://media1.tenor.com/images/27a87dff6a55782d5e32710988845ace/tenor.gif?itemid=15067458)
You working out at home or in a gym?There are only 2 gyms in my town,both on college campuses.
Has nothing to do with training.
Leather sandals have never looked good.
What were you thinking?
They are comfortable and have good arch support
What kind of pants and shoes someone wears to workout makes no difference. I actually prefer cargo shorts to gym shorts for lifting. I like having pockets for my stuff. I have also spotted a guy benching 500lbs plus in jeans. But sure the metrosexual in the matching rogue outfit is training more hardcore stfu
So, tell us all....why then did you buy your singlet? Why not just wear your jeans and sandals?
I have a gym bag for my stuff....what normal people do. Your selfie ring fits in your pockets of your cargo shorts?
No one said he has a matching rogue outfit. You made a big deal about your fucking ROGUE change plates....same shit can be bought off of Amazon. 1.25lbs is 1.25....no matter if it says rogue or not.
No, sir....YOU kindly STUFU
There are only 2 gyms in my town,both on college campuses.
One is great,the other one sux.....I worked out at the really good one for 12 years straight.....went back a while back and they weren`t letting anyone other than students train there due to Covid.
I recently saw a buddy of mine last week in the bank who said they`re accepting members again,so once winter is over,I`ll be back there.
I was doing legs in a gym about 50 miles away.....100 miles round trip, but had a few setbacks and I don`t drive too far in the insane weather up here.....way too many bad past experiences with the weather in the past.
Once it`s Spring,I`ll be back at the gym.....it`s kind of like Soul Crushers gym judging by the pics he`s posted.....tons of power racks on platforms,tons of benches,2 sets of dumbells....one goes up to 100,the other to 150,and tons of functional stuff that you guys like also.....and they have 2 of my favorite machines,a great plate loaded GHR and a Nautilus 4-Way Neck Machine.
Did you really just complain about training at two gyms with college coeds?
You definitely need some of the hanky's spare testosterone. LOL
Did you really just complain about training at two gyms with college coeds?Re-read my post.
You definitely need some of the hanky's spare testosterone. LOL
He complained about seeing college aged women at a gym?>:(
Well, when you as old as wes its a health hazard to even THINK about getting a hard on.
Re-read my post.
All the college girls have the hots for me ! :D
I'm forwarding your contact information to Patrick "Assblaster" Spaulding.I have a tatoo on my ass that says "EXIT ONLY" ! :D
Just to help you improve your strict curl of course.
I have a tatoo on my ass that says "EXIT ONLY" ! :D
I have a tatoo on my ass that says "EXIT ONLY" ! :D
(https://media1.tenor.com/images/27a87dff6a55782d5e32710988845ace/tenor.gif?itemid=15067458)why would he blow a disc doing cable back extensions ?
How he didnt blow a low back disc doing that I will never know
It always makes me cringe...
Freakin` guys! LOL ;D
why would he blow a disc doing cable back extensions ?all that momentum and over extending his low back
all that momentum and over extending his low back
Thats a perfect way to herniate a disc
all that momentum and over extending his low back
Thats a perfect way to herniate a disc
12 sets laterals 15-50sGood stuff as usual Rob!!
Superset
12 sets db shrugs 70-115s
5 sets high cable crossovers
Superset
5 sets Cables rear delt
5 sets weighted dips +90
Superset
5 sets front raises 25s
5 sets ab coaster
Superset
5 sets pull ups
Will walk 10 miles later.
Leg extensions - 3 setsGood one Nat.....did you do a lot of warmup sets before you hit the triples?
Leg curl - 3 sets
Deadlift - 3x3
Farmers walk - 2x80ft
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Two hours of cardio, treadmill and exercise bike.My nikka!!
Because I felt like it
"Strict Curl Nation Supports Homosexuality"
Good one Nat.....did you do a lot of warmup sets before you hit the triples?
My nikka!!
Two hours of cardio, treadmill and exercise bike.
Because I felt like it
"Strict Curl Nation Supports Homosexuality"
Feb. 14, 2023
Back,Traps,Neck:
One-Arm DB Rows - 5 sets
DB Pullovers - 5 sets
DB Shrugs - 3 sets
Lying Plate Neck Raise - 5 sets
Went up in weight on everything......a good day!
Impressive, Walter.
Ran two miles this morning after our workout to see if we could get done under 12 minutes.Just guys you know? ;D
I finished in about 13 minutes and my girlfriend and JPJ absolutely smoked me. My feet hurt and I need better shoes. On the other hand... anonymous men don't fuck me in the shitpipe.
Just guys you know? ;D
Just guys you know? ;D
Excellente, Senor Wes.(https://www.graphicsfactory.com/clip-art/image_files/image/8/1297808-mexican009C111306.gif)
(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExZmYxOGZiYjc3OGY1MzgxYmEwNzZkZDdmOGYxZDFmNjg3ZWE4ODQ2NCZjdD1n/SYOUNgT5BXGnK/giphy.gif)
Ran two miles this morning after our workout to see if we could get done under 12 minutes.
I finished in about 13 minutes and my girlfriend and JPJ absolutely smoked me. My feet hurt and I need better shoes. On the other hand... anonymous men don't fuck me in the shitpipe.
Ran two miles this morning after our workout to see if we could get done under 12 minutes.
I finished in about 13 minutes and my girlfriend and JPJ absolutely smoked me. My feet hurt and I need better shoes. On the other hand... anonymous men don't fuck me in the shitpipe.
Feb. 14, 2023
Back,Traps,Neck:
One-Arm DB Rows - 5 sets
DB Pullovers - 5 sets
DB Shrugs - 3 sets
Lying Plate Neck Raise - 5 sets
Went up in weight on everything......a good day!
Jailhouse rep pushups where u dont go all the way up till the last rep is a good way to start the day
Interesting that you do neck exercises, most people don't. Inspired by Jeff King?Yeah kind of and old muscle books that always stressed the importance of having a strong neck.
Lucky you Walter!! :o
Ran two miles this morning after our workout to see if we could get done under 12 minutes.
I finished in about 13 minutes and my girlfriend and JPJ absolutely smoked me. My feet hurt and I need better shoes. On the other hand... anonymous men don't fuck me in the shitpipe.
Road my bike 14.5 miles.Cool !!
14.5 miles on a bike doesn't sound like much by it seems like a lot when I do it.
Road my bike 14.5 miles.Hope you're not in Cali. The brews there like to run white men over and stab them. :o
14.5 miles on a bike doesn't sound like much by it seems like a lot when I do it.
Hope you're not in Cali. The brews there like to run white men over and stab them. :o
IroNat, 14.5 miles, a great bike ride (for me at least).Good workout GR.....I know just what you mean about being only "slightly injured"!!
If you pretend Spaulding is coming up behind ya for a "naked leapfrog session" it makes you peddle faster to be further away.
Motivation...
Last two days. Rotator setback, but happy this AM, it's not as bad as I thought. (Popped loudly mid-set again yesterday).
WED-----------------------------------
Bench / Tri
Bench
- 6 sets of 3 w/ 315 (slingshot)
Close Grips
- Plan was to do 4-sets of 5 w/ 225
- set two, rotator/labrum popped loudly, failed rep. (Waited a few seconds and benched it off of me once pain subsided a bit).
- Stopped there
D-Bell Skull Crushers (light)
- 4 sets with the 35's
Cable-Pushdown (light)
- 4 sets
Assisted dips (light)
- 4 sets
THU-----------------------------------
Fitness / Misc
20 Mins
15 mins (3 rounds of 5 mins, 1 min each of):
- Ass-Bike, D-Bell Press, Ass-Bike, D-Bell Press, Ass-Bike
Cardio Bike - 5 mins
Loaded Stretching - 10 mins.
-Hams, back, hips
Tested my shoulder to assess injury:
- empty-bar bench 2 x 10 (good)
- 135 lbs - 2 x 8 (good).
- 225 lbs x 2 (2 sets) - Not bad. I feel I am just a month back and not like I feared initially.
- (Thought I was going to be starting over where I was 5 months ago).
Extremely happy about only a minor setback. Weird that it put me in a great mood to "only be injured slightly" ::)
Lifters = odd balls ;)
IroNat, 14.5 miles, a great bike ride (for me at least).
If you pretend Spaulding is coming up behind ya for a "naked leapfrog session" it makes you peddle faster to be further away.
Motivation...
Wow, that kind of visualization would have anyone peddling like a madman. :D;D :D
(https://media1.tenor.com/images/e265f23cbfd2bade0c31b8867542d3f0/tenor.gif?itemid=5243244)
Chin ups 30 sets of 5 reps
Stretching
Just a reminder my training is more effective
Just a reminder my training is more effective(https://media.tenor.com/qCvJAuAcoU8AAAAM/tumbs-down-big-arm.gif)
(https://media.tenor.com/qCvJAuAcoU8AAAAM/tumbs-down-big-arm.gif)
that one must be the hand you wank guys off with...
Just a reminder my training is more effective
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1424876;image)
Im curious as to what the forearm measures. Much more impressive than biceps anyways...
Just a reminder my training is more effective
Just a reminder my training is more effective
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1424876;image)
Chin ups 30 sets of 5 repsNICE!!
Stretching
Smallest 19" arm ever.No shit,his fucking arm isn`t 19"....if it even comes remotely close it looks bad,then he has the right arm which is maybe 15 inches to contend with so who cares?
Just a reminder my training is more effectiveYou "train" like a kunt.....you kunt.
Deadlift / Some Back / Some BicepNice pulling GR......great numbers !
Deadlift
- Many warmups sets w/ 135 x 5
- 315 x 5
- 405 x 3
- 425 x 3
- 445 x 2
- 455 x 1 (went up fast/easy)
1-arm dumbbell rows
- 4 sets
dumbbell shrugs
- 4 sets
Preacher curls
- 4 sets
Spider bench hammer-curls
- 4 sets
No shit,his fucking arm isn`t 19"....if it even comes remotely close it looks bad,then he has the right arm which is maybe 15 inches to contend with so who cares?
It absolutely is 19 I even posted a video of the taping around the back when called out you just want to deny it because you have 14 inch armsFUCK YOU,NEVER ADDRESS ME AGAIN homo!
FUCK YOU,NEVER ADDRESS ME AGAIN homo!
I am not the 150lbs twink that’s youI don`t weigh 150 pounds and I don`t take it up the ass.
I don`t weigh 150 pounds and I don`t take it up the ass.
I WIN !!!!!!!!!!!!!!!!!!!11111111111111111
You are 150lbs soaking wet at best and again just more fag talk you know you are a frail old man so now you just want to make up lies about me to discredit the fact that I am twice the size you ever hoped to beEverybody gets older if they live long enough,but not everyone takes a cock in their ass from another guy......homo.
Everybody gets older if they live long enough,but not everyone takes a cock in their ass from another guy......homo.
I WIN AGAIN....I WIN TWICE IN ONE THREAD ! :D
Everybody gets older if they live long enough,but not everyone takes a cock in their ass from another guy......homo.
I WIN AGAIN....I WIN TWICE IN ONE THREAD ! :D
Again not gay not sure why you think it’s cool to keep saying nasty gay shitAnd I`m not sure why any man would enjoy having another man buttfuck them......you homo! :D
And I`m not sure why any man would enjoy having another man buttfuck them......you homo! :D
Leave the board if you don`t like it.
Jesus dude wtf is wrong with you I am supposed to run and hide and leave the board because you like writing gay filth how about I just block you? I don’t like reading your gay porn keep it to yourself final warning I will not respond to any other nasty post and yeah I am going to just block the lot of you. I told you guys I wasn’t gay and you continue to sexually harass me with gay porn 2 years later. I am not into it keep it to yourself.Go fuck yourself....don`t respond to me I`d love it, but you can bet that I`ll keep on reminding you how you are a homo !
Sorry about fucking up this thread guys.....my next post will be my upcoming leg workout.
Again not gay not sure why you think it’s cool to keep saying nasty gay shitwhy are you homophobic?
Great job Rob....how`s your energy level doing the skakes and training high volume like you do.
BTW....insane workout as always my brother.
Jesus dude wtf is wrong with you I am supposed to run and hide and leave the board because you like writing gay filth how about I just block you? I don’t like reading your gay porn keep it to yourself final warning I will not respond to any other nasty post and yeah I am going to just block the lot of you. I told you guys I wasn’t gay and you continue to sexually harass me with gay porn 2 years later. I am not into it keep it to yourself.
Thanks Wes, actually feeling pretty damn good. Energy has kept my walking around 10 miles a day since Saturday and the workouts have been awesome. Crazy pumps. Feels much lighter on feet bleeding out that water so the cardio is much easier. I will say it will be nice to eat some food starting tomorrow but my digestive system has enjoyed the break for sure.A mere 10 mile walk.....how pitiful ! ;D
Your workouts are looking good also, seem to be cranking right along.
Before:
"I will kill any of you that talk shit to me....grrrr grrrr grrrr"
Now it's :
"Stop sexually harassing me. You're hurting my feelings."
Proving once again you are FAR from any sort of tough guy. You do NOT scare anyone.
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitch
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitchOOOOOOH I`m skerred!
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitch
Shut the fuck up already with your blabber mouth rubbish. Youre a clown who tucks their tail between their twink legs when shit hits the fan. Straight pussy ass Bitch. Up in here crying about how another man is bullying you and your family ....lol bitch what? Fuckin punk pussy.. fuck you chump. Give me a one on one ...see if I don't fuck you up. Go and run tell that you bitch
Read below Bianca
What you going to do ...... ?
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitch
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitch
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitch
;D
Hanky when are the wedding invitations being mailed out? I think you must have our addresses incorrect nobody on getbig has received one yet.
We are not your ex.
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitch
I posted my workout in the other thread but starting to get back closer to regular weight which is bringing some thickness back to the chest yes I know you can see the tear but you can also see thick tissue all around itYou look very good flexed which is what, 1 minute a day? This is how you look the other 23 hours and 59 minutes... like a fat dude with a beer gut. The general public just sees the fat dude.
(https://www.getbig.com/boards/index.php?action=dlattach;topic=674474.0;attach=1422337;image)
:o
You look very good flexed which is what, 1 minute a day? This is how you look the other 23 hours and 59 minutes... like a fat dude with a beer gut. The general public just sees the fat dude.its the same with the bicep, his arms down by his sides its not there, the only time you see it is when he flexes it, and who does that unless they are on abodybuilding stage?
its the same with the bicep, his arms down by his sides its not there, the only time you see it is when he flexes it, and who does that unless they are on abodybuilding stage?....which is just one more place of many places where nobody would think twice about him.
Chin ups 30 sets of 5 reps
Stretching
I’m gonna head to the gym soon and do this chin up routine and see if I can get 5 reps for 30 sets. All slow and controlled with good squeezes at the top. I loveChinachins. Can’t wait for the bi,forearm,lat and rear delt pump.
I would kill every one of you bitches in real life if you dared so shit to me but go ahead keep talking shit online you lil 185lb bitchYou wouldn't kill shit, you got your ass handed to you by a 110# woman. Stop talking tough, little guy. ::)
Fixed :)
You wouldn't kill shit, you got your ass handed to you by a 110# woman. Stop talking tough, little guy. ::)
You wouldn't kill shit, you got your ass handed to you by a 110# woman. Stop talking tough, little guy. ::)
It’s like you think I haven’t seen your pics you are just a fat dude with canklesget back in your own thread fag....
Yes thank you haha.
Just completed the 30 sets of chins, that was hard. Couldn’t do 5s to the end started with 6s then 5s then 4s then 3s. That was rough.but did pause each rep at the top for a few seconds and last rep if each set was held 10-30 seconds.
30 sets is fucking insane mate I find chin ups are by far the worst exercise for losing strength each subsequent set
Just finished arms
Cgb 5 sets
Dip machine 5sets
Rope pushdowns 5sets
Barbell curls 5sets
Alt dumbbell curls 5sets
Hammer curls 5 sets
Wrist curls and rev wrist curls
Nothing fancy in and out in about 45 minutes very short rests
That’s a lot of work in 45 minutes. Good one Cook.thanks rob. I train at home and I have enough equipment that I can have everything set up before the workout begins so I never have to wait on a bench or for someone to take a selfie or anything. If I did 30 sets of chin I believe I be down there till about Thursday though 😀
Great workout Cook !!Thanks Wes! I love training on Sunday.It’s the one day I never have to work so I can sit around and drink coffee for an hour or so and then hit it.
Thanks Wes! I love training on Sunday.It’s the one day I never have to work so I can sit around and drink coffee for an hour or so and then hit it.I hear ya` buddy....I veg out on Sundays myself.
Just finished arms
Cgb 5 sets
Dip machine 5sets
Rope pushdowns 5sets
Barbell curls 5sets
Alt dumbbell curls 5sets
Hammer curls 5 sets
Wrist curls and rev wrist curls
Nothing fancy in and out in about 45 minutes very short rests
Fukk Yeah.. 8)Thanks GR . My 15 year old grandson came over yesterday and lifted with me.Little fucker is starting to get some arms on him
Thanks GR . My 15 year old grandson came over yesterday and lifted with me.Little fucker is starting to get some arms on him
Thanks GR . My 15 year old grandson came over yesterday and lifted with me.Little fucker is starting to get some arms on himhe doing great mate you thought him well
Yes I have to say I won’t be doing that again soon but it was cool to do. Might do it every couple months as a shock to the system, can’t wait for the soreness. How you coming along Henda?
Thanks GR . My 15 year old grandson came over yesterday and lifted with me.Little fucker is starting to get some arms on himHe`s lucky to have you as a mentor Cook.
Perfect age for him to start hitting the iron.. Growth spurt...Thanks guys! He is a tremendously hard worker. I have to hold him back at times.
Legs/back “density” dayNice going Henda...it looks like you are fully back buddy!!
Time to stop fucking around, my legs are like bastard twigs and weak as piss, for a long time after heart attack squatting was only thing couldn’t really do as always felt like nearly dying after a hard set haha so leg training sort of took a back seat now back up to normal function time to stop being a bitch and train legs and lower back hard again been given second chance at life time to actually fucking take it
Warmups not listed only top set/sets to failure
Regular deadlift - 1x5
Deficit stiff leg deadlift - (4” block) 1x6
Barbell row - 1x5 (fucked up weight selection should have adjusted down to account for deadlift sets)
Single arm pulldown - 3x13,6,5 (short rest)
Barbell shrug - 1x8, 1x12
Leg extension - 3x19,6,5 (short rest)
Lying leg curl - 3x12,5,4
Olympic pause squat - worked up to comfortable single just to test where at then back off set 1x4
Will hit legs lighter with no lower back loading later in week (adductors, extentions, curls, leg press, light hack ect)
Felt good will stick with this on Sunday and try and progress everything
Thanks GR . My 15 year old grandson came over yesterday and lifted with me.Little fucker is starting to get some arms on him
Good build on that kid.thanks Rob!His name is Matthew.Maybe I will call him Mattguns.😀
thanks Rob!His name is Matthew.Maybe I will call him Mattguns.😀
It’s like you think I haven’t seen your pics you are just a fat dude with canklesClegg was a fat guy with cankles, he whooped your ass.
Clegg was a fat guy with cankles, he whooped your ass.
Except he didn’t he was taken down and beaten in for 2 rounds the ref had the red pull me off him at the end of round 1 and 2 then I got dq before the start of round 3 in a street fight he never would have returned to his feet
Thats not what Clegg recounted to Josh.
The guy sounds good has the mean mug look is an ex navy seal does kettlebells and bjj so I get why you like him however take his shirt off and the dude is actually kind of soft there is nothing inspiring about his physique or results nothing that says yeah this dude is a fitness guru whose advise I should follow. Getting up at 4am to train and being tired all the time is simply not an effective or efficient way to train. The body needs rest
The guy sounds good has the mean mug look is an ex navy seal does kettlebells and bjj so I get why you like him however take his shirt off and the dude is actually kind of soft there is nothing inspiring about his physique or results nothing that says yeah this dude is a fitness guru whose advise I should follow. Getting up at 4am to train and being tired all the time is simply not an effective or efficient way to train. The body needs restChrist,your fucking "workout" is a rest.....I could do what you do in a week in one day.
Leg extensions - 4 setsGood one you sadist, starting Monday off with legs.....the rest of the week will be a cakewalk now! :)
Leg curls - 3 sets
Deadlift - 3x3
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Behind back shrugs - 3 sets
Farmers walk - 4x40ft
Christ,your fucking "workout" is a rest.....I could do what you do in a week in one day.
You`re only dedicated to your shots and pills schedule you FAG!
PS.the guy in the video is not a bodybuilder and neither are you,he`s fit,you`re not.
Imagine Brian goes off roids for 6 months? There would be literally nothing there.
It’s funny how you guys oscillate from saying I have no muscle to saying I only have muscle because of magic pills you realize it can’t actually be both yes??
Imagine Brian goes off roids for 6 months? There would be literally nothing there.He`s on all the time.....has been for decades.
You have a steroid build. Look how you looked in the Clegg mess? A bloated steroid juiced to the grilled water balloon. Its not real muscle - its fake and its all going away as soon as you go off. You know it too.
Haters going to Hate
if you stopped overtraining and got some sleep and ate some food you might actually grow a little yourself rest and recovery matter train smarter
SC looks better than you and is in tip top shape.
Haters gonna` hate!
::)
Get back in your own thread.....no need to spread the abuse you get.....keep it contained to one place asshole.
Any other board would have banned you just on GP a year ago.
By all means let’s see a pic of SC from the front then showing his abs and his build because we have not seen it yet just half an arm and a shoulder. If someone claims they have me beat let’s actually see it otherwise it’s just more bullshit
The guy sounds good has the mean mug look is an ex navy seal does kettlebells and bjj so I get why you like him however take his shirt off and the dude is actually kind of soft there is nothing inspiring about his physique or results nothing that says yeah this dude is a fitness guru whose advise I should follow. Getting up at 4am to train and being tired all the time is simply not an effective or efficient way to train. The body needs rest
Good one you sadist, starting Monday off with legs.....the rest of the week will be a cakewalk now! :)
I did legs on Mondays for decades
Thanks IronWes.Well in that case forget what I said! LOL ;D
Actually did this yesterday. Today is off day.
Leg extensions - 4 sets
Leg curls - 3 sets
Deadlift - 3x3
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Behind back shrugs - 3 sets
Farmers walk - 4x40ft
Feb. 20, 2023
Chest & Abs:
DB Inclines - 5 sets (bench set at 30 degrees)
DB Flyes - 5 sets (held each rep at the bottom for 2 - 3 seconds)
Elevated Push-Ups - 2 sets (feet on bench done between push-up bars)
Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets
Huge pump + burn......went up in poundage and reps again.
For fuck sake you are doing push-ups for chestI do them as a finishing move..... I have limited equipment at my house.....I also rested one minute between sets,I didn`t watch TV or post on GB like you do when you "work"out.
For fuck sake you are doing push-ups for chest
That explains a lot and why you have literally no triceps whatsoever. Fake ass 19 inch arm of water fat and bloat and tape hoaxery:D
Except he didn’t he was taken down and beaten in for 2 rounds the ref had the red pull me off him at the end of round 1 and 2 then I got dq before the start of round 3 in a street fight he never would have returned to his feetHe doesn't look beaten at all in the picture with his hand raised while you hang your head in shame.
He doesn't look beaten at all in the picture with his hand raised while you hang your head in shame.How can this imbecile say he won with that photo posted is beyond me.....I guess he won his bodybuilding contest as well. :D
By all means let’s see a pic of SC from the front then showing his abs and his build because we have not seen it yet just half an arm and a shoulder. If someone claims they have me beat let’s actually see it otherwise it’s just more bullshitlets see a photo of you from the from with your abs relaxed
That explains a lot and why you have literally no triceps whatsoever. Fake ass 19 inch arm of water fat and bloat and tape hoaxery
lets see a photo of you from the from with your abs relaxed
You could even do it naked and we wouldnt be able to see your cock.
(https://v16-web-newkey.tiktokcdn.com/6aaf287bb717ec54a39c0509ce835c97/63f42936/video/tos/useast2a/tos-useast2a-ve-0068c001/7841d10d203c49b282994759aace31cc/?a=1988&ch=0&cr=0&dr=0&lr=tiktok_m&cd=0%7C0%7C1%7C0&cv=1&br=2652&bt=1326&cs=0&ds=3&ft=piJEeMvt8Zmo0XNBa64jVVyRZpWrKsdm&mime_type=video_mp4&qs=0&rc=ZWg5ZDQ5aGlkOzZnPDc3NEBpamdrbWY6ZmdqZjMzNzczM0AzMS41LjI2NTUxXzZeNGE1YSM2MDFgcjRvX3NgLS1kMTZzcw%3D%3D&l=2023022020144296F49DC5AC74965DAFDD&btag=80000)
You guys say it is gay to post photos online then ask for photos my stomach is flat as flat can be. I eat food during the day that is not the same as a gut. My waist is 34 inches in the am and would be 32 in the afternoon if I did a half day fast. But yes I have a digestive disease some days when eating I can get some gas and bloat for a couple hours you can’t get 19 inch arms eating starvation rations and maintaining a 28 inch waist you have to eat to add size. You can always then lean back out your arms don’t disappearGenius :D
You guys say it is gay to post photos online then ask for photos my stomach is flat as flat can be. I eat food during the day that is not the same as a gut. My waist is 34 inches in the am and would be 32 in the afternoon if I did a half day fast. But yes I have a digestive disease some days when eating I can get some gas and bloat for a couple hours you can’t get 19 inch arms eating starvation rations and maintaining a 28 inch waist you have to eat to add size. You can always then lean back out your arms don’t disappear
Wes and GymRat...Thanks Nat and props to GR also.....dude trains hard and heavy.
Excellent workouts, brothers.
(https://media.tenor.com/images/ac00c4db41fea613a3f0901ba2eaf5c2/tenor.gif)
Just got back from the Doc.Been off trt for 2 years and feel like crap.So here we go!I stopped with the Gall Bladder issues but once I get into top training mode I`m getting back on too.
I stopped with the Gall Bladder issues but once I get into top training mode I`m getting back on too.well I am going to be on true trt not what some call trt.My test was at 290 after 2 years off.That was actually in range but at the bottom of it.Felt like doo doo for the last year.
YOU`RE GONNA` GET HUGE COOK......HUGE!!!!!!!!!!!!!!1111
which one, you have told us you have 3
and you have one suspect 19 inch arm, by the way, show it taped at 20inches pumped.
Just got back from the Doc.Been off trt for 2 years and feel like crap.So here we go!
well I am going to be on true trt not what some call trt.My test was at 290 after 2 years off.That was actually in range but at the bottom of it.Felt like doo doo for the last year.yup I`m not gonna` go overboard.
So let me get this now my arm isn't 19 inches unless I can show it taped at 20? How fucking dumb it that. I actually stated previously I cant even get a proper flex after my arm workouts. It's kind of like legs you can't flex them hard unless they are rested. Maybe if I switch back to volume but my current arm training program leavs me unable to fully flex the arm for about 3 days.
Nice Rob.....props buddy!!
Did you get off cause hematocrit was climbing to high? What does did they put you on this time?yes rob that’s why I got off . 100 mil a week then and now.Doc says be diligent about donating blood and staying hydrated and taking an aspirin and we will keep an eye on it.
Thanks Wes.right back at you, you must be feeling much better lately with all the working out.Rob, no exaggeration..I feel awesome.....my enthusiasm is off the chain bro.
yes rob that’s why I got off . 100 mil a week then and now.Doc says be diligent about donating blood and staying hydrated and taking an aspirin and we will keep an eye on it.
Rob, no exaggeration..I feel awesome.....my enthusiasm is off the chain bro.
Good luck, must be psyched to get some energy and get more out of training.Thanks rob.Like Gym Rat has said 100mil doesn’t do a lot for muscle size but it does make you feel better and more like training and that does help build muscle
Awesome, glad to hear it.
8 laterals
Sunset
8 db shrugs
6 high cable crossover
Superset
6 rear delt cable
6 bw dips deep
Superset
6 Ab coaster
6 rotary calf
Superset
6 db shoulder press 70,80,90,95,100,105.
Walked 13 miles.
Just got back from the Doc.Been off trt for 2 years and feel like crap.So here we go!
Just got back from the Doc.Been off trt for 2 years and feel like crap.So here we go!
You guys say it is gay to post photos online then ask for photos my stomach is flat as flat can be. I eat food during the day that is not the same as a gut. My waist is 34 inches in the am and would be 32 in the afternoon if I did a half day fast. But yes I have a digestive disease some days when eating I can get some gas and bloat for a couple hours you can’t get 19 inch arms eating starvation rations and maintaining a 28 inch waist you have to eat to add size. You can always then lean back out your arms don’t disappear
So let me get this now my arm isn't 19 inches unless I can show it taped at 20? How fucking dumb it that. I actually stated previously I cant even get a proper flex after my arm workouts. It's kind of like legs you can't flex them hard unless they are rested. Maybe if I switch back to volume but my current arm training program leavs me unable to fully flex the arm for about 3 days.
Feb. 21, 2023
Upper Back,Lats,Traps:
Barbell Rows - 4 sets
DB Pullovers - 4 sets
Two-Arm DB Rows - 3 sets
DB Shrugs - 3 sets
Went up in poundage on everything once again .....a pretty good day.
Tomorrow I`m gonna` start doing Deadlifts but never too heavy, just reps of 10 or more for lower back integrity, plus I`m switching neck to tomorrow aka shoulder day.... along with some Kettlebell Swings.
HERE WE GOOOO!!!Gonna` start my TRT today also......125 mgs. once a week.
A nice boost in life for us geezers...
Had my yearly physical yesterday. Bloods all perfect, re-upped my 125mg a week TRT...
Like Cook, I was hovering around 250-total before TRT. On this dose, im around 750-total.
F**K aging gracefully... Plenty of time for that later... 8)
Brilliant!Thanks GR !! :)
Gonna` start my TRT today also......125 mgs. once a week.that’s awesome! Let’s get all us old farts on the gas
Great news brother you feel great again in no timethanks Henda!
So let me get this now my arm isn't 19 inches unless I can show it taped at 20? How fucking dumb it that. I actually stated previously I cant even get a proper flex after my arm workouts. It's kind of like legs you can't flex them hard unless they are rested. Maybe if I switch back to volume but my current arm training program leavs me unable to fully flex the arm for about 3 days.
that’s awesome! Let’s get all us old farts on the gasI just did a 125mg. shot.
exactly, you claimed a cold 19 inch arm, that would make it a minimum of 20 inch pumped, or did you lie about your arm being cold so you could claim you made a gain on your arm.Fuck his arms....he`s simply an arm nut why doesn`t he ever talk about his back,delts,legs,triceps,etc. etc.
That sounds more like the truth to me.
Fuck his arms....he`s simplyan arm nuta left arm nut why doesn`t he ever talk about his back,delts,legs,triceps,etc. etc.
I`m so sick of that moron it`s not even funny.
:DI need your shovel to the face gif right now in a desperate way......imagining of course that the smashee is Hanky ! LOL :D
(https://giffiles.alphacoders.com/234/23465.gif)
HERE WE GOOOO!!!
A nice boost in life for us geezers...
Had my yearly physical yesterday. Bloods all perfect, re-upped my 125mg a week TRT...
Like Cook, I was hovering around 250-total before TRT. On this dose, im around 750-total.
F**K aging gracefully... Plenty of time for that later... 8)
I need your shovel to the face gif right now in a desperate way......imagining of course that the smashee is Hanky ! LOL :D
EDIT: I just noticed the "LEFT" arm nut. ;D
NICE!!!!!!!!!!!!!!!!!!!1111111 :D
Insert Bhanky... :D
Maybe a photoshop skilled Getbigger can put Bhanky's head in this?
[-------------------------]
(https://media.tenor.com/RxalFGvkArkAAAAC/rick-grimes-rick-grimes-the-walking-dead.gif)
Congrats on the clean bill of health.X2
Rob, no exaggeration..I feel awesome.....my enthusiasm is off the chain bro.
This is great news brother glad the fire is lit again after all you recently had to deal withThanks Henda I think we are both back my brother!!
Thanks Henda I think we are both back my brother!!
Definitely we are brother feels greatIndeed it does nuddy!
I squatted today.These days fuckstick only does "powerlifting style cheat curls" pushing against the wall with his back and standing at a 45 degree angle and doing 1/4 reps.
Haven’t had a bhanks squat update recently, are there things?
These days fuckstick only does "powerlifting style cheat curls" pushing against the wall with his back and standing at a 45 degree angle and doing 1/4 reps.
A real powerlift like the squat folded him like a cheap lawn chair so he quit like the kunt he truly is.
Fuck, I read that and thought I wrote it
You know a powerful physique when you see it from the back. Lats, Traps, erectors, thickness, etc...
Most are into the mirror muscles, like we all were once as a kid.
Once that focus is dropped (by most people probably in their mid 20's) the real strength will tehn come.
Squats, Bench, Rows, DL's, OHP. The big-5 for strength & power...
Posing your guns and most muscular is fine (mirror muscles), just doesnt mean much when it comes to strength & power...
Fuck, I read that and thought I wrote it:D
Going in to do some seated military barbell press fresh today what would you consider strong in that Rat?Stupid Question Of Peace
Going in to do some seated military barbell press fresh today what would you consider strong in that Rat?A 225# guy that's been juicing for years should be doing 225 for reps. I'll cut you some slack and ask for the video of you doing reps with 155 standing. :D
A 225# guy that's been juicing for years should be doing 225 for reps. I'll cut you some slack and ask for the video of you doing reps with 155 standing. :D
Lighter push session of week tonite, trying to keep heavy free weight work to Saturday and Sunday when not fatigued from work and go to gym through week all body parts hit 2x weeklythat’s great!Dips are like chins if you get strong there you will be strong all over
Hammer strength shoulder press - 1x8, 1x12
Weighted dip - have never been able to do dips always felt like shoulders were going to explode on bottom position then as daft as it sounds read a tip by Dante saying inhale slowly all way down taking in as much air as can and holy fuck it worked zero shoulder pain. Only used 5kg/11bs after warm ups and got ten reps body weight 226 currently but only 3rd time doing dips so plenty room for progress
Hammer strength incline - 1x8, 1x10
Smith machine jm press - 1x9, 1x14
Machine lateral raise - 1x15, 1x20
Machine fly - 1x9
Felt good enjoyed session
Going in to do some seated military barbell press fresh today what would you consider strong in that Rat?
that’s great!Dips are like chins if you get strong there you will be strong all over
Going in to do some seated military barbell press fresh today what would you consider strong in that Rat?
He has said previously that this is too easy to bother with taking a video, similar to my request for a 315 deadlift.
range of motion is key here on a barbell press when talking poundage.... how far down do you go? eyeballs, nose, chin, upper chest?
155lbs for a rep is not a challenge.....and it shouldn`t be for anyone worth his salt in this game......I used to do it seated for reps weighing about 150 pounds.....no problem,and I`ve gotten a lot stronger since those days.
I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challengeNo lockout which means no full range of motion, which means no credit given. :D
Notice how far in front the rack is I didn’t like that it’s too far
No lockout which means no full range of motion, which means no credit given. :D
lol ok Hater locking out takes the tension off the muscle and puts it on the elbow why would you want to do that?Hey an almost intelligent training post from you.....will wonders never cease.
lol ok Hater locking out takes the tension off the muscle and puts it on the elbow why would you want to do that?....and with your laundry list of injuries you shouldn`t even be doing behind the neck exercises as you are definitely gonna` impinge your shoulder joints.
I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challenge
Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back
I was doing them behind the neck which kind of limited my range of motion so probably about chin level. The issue is the rack is too far from the shoulder I don’t really like the lift off and rerack doesn’t feel stable for heavyweight may try them in the squat rack standing next week. May also try to the front like I did lat time
I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challenge
Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back
lol ok Hater locking out takes the tension off the muscle and puts it on the elbow why would you want to do that?
Not one full rep was done that day
HA HA HA takes the tension off the muscle. Are you fucking kidding me? So you are saying that once the bar is overhead, the deltoid ceases to contract? So why even go up as high as you do? Aren't you losing "tension" on the muscle the higher you go?
Flex magazine bro-science bullshit at its best!!!!!
Bench / Tri'sGood one again GR....props buddy!
Bench (Slingshot) <-- Will take a break from these for a couple weeks after last weeks injury "re-tweak".
- 2 x warmups
- 4 x sets up to 245
Smith Machine
- Close Grips - 4 sets
- Inclines - 4 sets
- JM Press - 4 sets
Tri
EZ-Bar Skull Crushers - 4 sets
Cable Tricep Press / Assisted Dips (superset) - 4 sets
I was doing them behind the neck which kind of limited my range of motion so probably about chin level. The issue is the rack is too far from the shoulder I don’t really like the lift off and rerack doesn’t feel stable for heavyweight may try them in the squat rack standing next week. May also try to the front like I did lat time
Good Bhanky.Doing them standing with nothing to push his back into and no feet being pressed into the floor and pushing off with them is gonna` be just a little bit different........my guess is a big fail with the exact same weight. :D
Good Bhanky.What a concept huh,and Mr. Mensa never thought of that !! :D
Not sure how you are racking the bar.
A good way is to set the safety bars in a squat rack slightly under shoulder height and set the bar down on them.
Then you can sit very close to the bar while un-racking and re-racking.
If standing just stand near the j-hooks.
Good Bhanky.
Not sure how you are racking the bar.
A good way is to set the safety bars in a squat rack slightly under shoulder height and set the bar down on them.
Then you can sit very close to the bar while un-racking and re-racking.
If standing just stand near the j-hooks.
If I want to bother dragging a seated military bench to the squat rack they have a seated press but the rack is behind your head or 2 feet in front. If I had a spot would be easier.Carrying the bench would more than likely take more effort than your entire "workout" ! :D
If I want to bother dragging a seated military bench to the squat rack they have a seated press but the rack is behind your head or 2 feet in front. If I had a spot would be easier.
Strong pressing Brian!
Strong pressing Brian!
Press behind neck after three shoulder surgeriesKnows zilch when it comes to training.
Yep, thats Hanky.
Alternate db curls 35,40,45,50,55,60,65,70,75,80,85.Good one Rob....you`re a freakin` animal bro! :)
Superset
NGB 135,155,175,195,215,235,255,275,295,225,175.
Rotary calf 8 sets 160-300
Superset
Barbell wrist curls 95,115,135,135,135,115,95,95.
Will walk 10 miles later.
I haven’t narrow grip benched in a while and it felt great.
Good one Rob....you`re a freakin` animal bro! :)
Yesterday.75lb alternate db curls Jesus Christ
Alternate db curls 45x30,50x25,55x20,60x17,65x14,70x12,75x10,80x6,85x3.
Superset
Overhead db extensions 60x30,70x25,80x20,90x17,100x14,110x11,120x8,130x6,140x4.
Weighted dips bw+90lbs 6 sets 10-20.
Superset
Chins 6 sets bw 12-6
Wrist curls 135 for 8 sets
Superset
Reverse wrist curls 65 for 8 sets
Walked 10 miles.
75lb alternate db curls Jesus Christ
Wow you brag about all you so called anatomy and training and rehab knowledge but are actually a full retard locking out his elbows every rep
Thanks Wes, it was a great day. Everything just went smoothly. Good one as well, see your upping the volume.Yes,and my strength is coming back fast.....adding poundage to everything......thanks to muscle memory.
75lb alternate db curls Jesus Christ
I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challenge
Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back
Wow you brag about all you so called anatomy and training and rehab knowledge but are actually a full retard locking out his elbows every rep
If you have had to shoulder surgeries, which you say you have had. With zero proof. Why would you be doing this exercise. It’s almost as bad as behind The neck pull downs.
I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challengeEpic 15lb plates. ::)
Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back
Better standing anyway.Haven't done a seated press in years.
I have actually had 3 shoulder surgeries and just picking this exercise back up because I am strong
Epic 15lb plates. ::)
Handstand push up progressions....
5 x 50ft barbell overhead walk @135 (not as easy as you think)
3 x 8 - 12 seated DB press @ 2011 tempo
3 x 4 - 6 weight pullup @ 3011 tempo
2rds
10 cal echo bike
16 bar facing burpee
10 cal echo bike
14 bar facing burpee
10 cal echo bike
12 bar facing burpee
- rest 90 sec
10 cal ski erg
5 hang power snatch @ 135
10 cal ski erg
4 hang power snatch @ 135
10 cal ski erg
3 hang power snatch @ 135
Rest 3 mins between rounds....
You are a hater not only can I press 155lbs but it’s fucking nothing I did 3 sets with it behind the neck
You are a hater not only can I press 155lbs but it’s fucking nothing I did 3 sets with it behind the neckYou would topple over trying to press 155 standing. ::)
1 2 3 4
90 min at gym.
1 2 3 4
90 min at BJJ.
Good stuff GA....I`m doing some split squats today also.
I was dissapointed however that you and Krank did zero preses behind the neck. :D
Feb. 24, 2023
Quads,Hamstrings,Calves:
Front Squats - 4 sets (heels on 2X4 block,narrow stance,toes pointed straight ahead,rock bottom,non-lock, in a piston like motion.....OUCH!!)
Split Squats - 4 sets (front foot elevated on a platform to accentuate quads over glutes)
DB Lunges - 2 sets (would have done more but I could barely stand)
Super- Set:
{Lying Leg Curls - 6 sets
{Standing Calf Raises - 6 sets (did half reps at the end of each set to extend the set)
Very short rest periods per usual. :P
Got ya`buddy.....I was being facetious due to Hankys newfound fascination with the PBN that he has recently discovered even though it`s been around for centuries......the nitwit !
Excellent leg workout. Thinking it thru to hit the proper muscles and angles.Nice training also GR,and thanks for the compliment.
A rare thing in todays world... Iron Guru would be proud...
Excellent!I hear you we got almost Matt C measurements here last night too, :D
Yup, major ice-storm here (last 2 nights)... Nutjobs hitting phone-poles all over the place.
I like to stay in during these times as well. Another "work from home" benefit..
^^^^ Psychotic in a good way of course.
Its what hard ass work looks like in real life. Not mickey mouse nonsense and fake it w selfie rings and photoshops
Again you are just making false accusations out of jealousy I have never photoshopped a pic in my life and have literally shown the video when accused. I also do not use a selfie ring just because there is one in the house doesn’t mean I use it I literally just set my camera on a table or counter that’s it
Hard ass work? You are doing 30lb hammer curls yeah you are Beast lol
Again you are just making false accusations out of jealousy I have never photoshopped a pic in my life and have literally shown the video when accused. I also do not use a selfie ring just because there is one in the house doesn’t mean I use it I literally just set my camera on a table or counter that’s it
Hard ass work? You are doing 30lb hammer curls yeah you are Beast lol
same with the pool table?
Its what hard ass work looks like in real life. Not mickey mouse nonsense and fake it w selfie rings and photoshopsI hear ya` my brother. :)
9 sets Hammers curls 40,50,60,70,80,90,95,100,105sI got pumped just reading that bro! ;D
Superset
NGB 135,155,175,195,215,235,255,275,315
5 sets hammer grip pull ups sets of 5 each rep held 5 seconds and last rep 30-60 seconds all sets
Sueprset
5 overhead exts 95s
8 sets wrist curls 95,95,115,115,135,135,95,95
Superset
8 sets reverse grip 55,55,65,65,75,75,45,45
8 sets rotary calf 160-340
Superset
8 sets laterals 25,35,40,40,40,40,35,25
Smoked.
Good workouts boys. Yeah this ice last two days is brutal. Had around 2” all over truck. Never had to scrape so much ice.
Again you are just making false accusations out of jealousy I have never photoshopped a pic in my life and have literally shown the video when accused. I also do not use a selfie ring just because there is one in the house doesn’t mean I use it I literally just set my camera on a table or counter that’s it
Hard ass work? You are doing 30lb hammer curls yeah you are Beast lol
During his prep he goes from 230 lbs to sub 195 in a week. Never gets ripped. Just pisses out about 35 lbs. None of it is real. Intestines stuffed with food and tons of water. I never realized how huge his gut is when he is unflexed. Unreal. I doubt this guy canwalk up a few floors without being winded.
Go off all the drugs and you evaporate in a week and you and everyone else knows it. But stay on the drugs and its an early grave - your choice man,.
During his prep he goes from 230 lbs to sub 195 in a week. Never gets ripped. Just pisses out about 35 lbs. None of it is real. Intestines stuffed with food and tons of water. I never realized how huge his gut is when he is unflexed. Unreal. I doubt this guy canwalk up a few floors without being winded.
I got pumped just reading that bro! ;D
Time for my nap. :)
That is photoshopped fucking moron(https://i.postimg.cc/MHbBryGw/bhnbunny.jpg)[move]
:o :o :o :o :o :o
That is photoshopped fucking moron
I hear you we got almost Matt C measurements here last night too, :D
I can hear the forecast now:LOL ;D
"Overnight we got a Matt C Parsh, mixed with rain but it will be letting up around 10 AM, over to you Joe"...
I'm fitter than you, leaner than you, healthier than you, can run circles in my sleep around you on my worst day, and way more FNG jacked than you.
Go off all the drugs and you evaporate in a week and you and everyone else knows it. But stay on the drugs and its an early grave - your choice man,.
You keep saying all this Prove itBurden of proof lies with you, get yourself clean and come back in 6 months
20 sets laterals 15,20,25,30,35,40,45,50,50,45,45,40,40,35,35,30,30,25,20,15
Superset
20 sets db shrugs 60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155
That’s all folks.
I take weekends off but you fuckers made me feel guilty about it. :(
You keep saying all this Prove it
Feb. 27, 2023
Chest & Abs:
Dumbell Inclines - 5 sets (bench set at 30 degrees to emphasize pecs)
Dumbell Flyes - 5 sets (done very slow and controlled to increase TUT)
Elevated Pushups - 2 sets max reps (done between pushup bars with feet on a high chair)
Quad-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
^^^^done with no rest between exercises
Trained using 60 second rest periods.....pyramid style....all my poundages went up once again.
I`m on a mission baby!! :)
I do daily. Get to a rehab fast and come back in 6 months. We are here for you.
Burden of proof lies with you, get yourself clean and come back in 6 months
Again we weigh about the same now yes you talk all this shit go ahead and post a pic that can be fairly compared lets see your front double lets see those arms and the stomach now exactlyWhy are you so hung up on bodyweight.....he crushes your build dude.
Again we weigh about the same now yes you talk all this shit go ahead and post a pic that can be fairly compared lets see your front double lets see those arms and the stomach now exactlyIm currently 2 weeks into my prep for the NABBA Britain finals.
Im currently 2 weeks into my prep for the NABBA Britain finals.2 weeks.....that`s Hankys entire contest diet timewise!! :D
Remind me again what you are doing this year?
Im currently 2 weeks into my prep for the NABBA Britain finals.
Remind me again what you are doing this year?
Why are you so hung up on bodyweight.....he crushes your build dude.
Start a poll on the board and since you`re blind and have no clue how to assess a physique the poll results might wake your dumb ass up.
Ok great you should be in pretty good shape then let’s see it one front double to compare I fucking dare you but we both know it will never happen.Tell you what, I will do a double bicep pose when I get my photo taken with my trophy and you can do one on the beach while everyone laughs into their ice cream cones.
Great let’s see it then beating 2 65 year old men in England doesn’t prove he beats me
Bhanky,
Why does your gut stick out.
Also did you sell your racecars?
Well I also have crohns as in irritable bowel syndrome I get a lot of gas during a flare up. I literally have 3 different prescriptions I am supposed to take every meal to prevent intestinal bloating but I don’t take any of them. I imagine I would have less bloating if I took them.Still avoids the racecar question like he avoids back workouts.
I was doing them behind the neck which kind of limited my range of motion so probably about chin level.Fuck range of motion for this lift. Stop at your ears. Don't risk a pop at the bottom.
Feb. 28, 2023
Back,Traps,Neck:
Deadlifts - 3 sets (after 2 warmup sets)
Barbell Shrugs - 3 sets
Barbell Rows - 3 sets
Two-Arm DB Rows - 3 sets
Dumbell Pullovers - 3 sets
Lying Plate Neck Raises - 3 sets
Alternate db curls 40-40,50-30,60-20,70-15,80-10,90-4,95-2.
NGB 135-60,155-50,175-40,195-35,32,30,25
5 sets Barbell wrist curls 135
Superset
5 sets Reverse barbell wrist curl 65
Crucifix laterals cables 8 sets
Superset
Shrugs db 80s 8 sets 20s
5 sets Crucifix laterals dbs 20s
Superset
5 sets ab wheel 20s
ironat posted he did crucifix laterals today and I never thought of doing those but holy shit my delts were smoked like never before. Crazy pump and soreness. New favorite exercise,thanks ironat.
Feb. 28, 2023
Back,Traps,Neck:
Deadlifts - 3 sets (after 2 warmup sets)
Barbell Shrugs - 3 sets
Barbell Rows - 3 sets
Two-Arm DB Rows - 3 sets
Dumbell Pullovers - 3 sets
Lying Plate Neck Raises - 3 sets
They feel easier on the shoulder joint too.
Do they seem that way to you?
Good one wes, how much snow you get? We only got 1” after they hyped up this storm and cancelled school.Thanks Ron,we got about 2 inches to add to the present 8 inches we already have........it`s supposed to snow here for the next 4 days.
Workout of 3s.3 was the magical number today my brother!
Yesterday I did another Reg Park based 5 X 5 for biceps, triceps and forearms. I'm home early today as I have a doctor's appointment in a while.Nice going bro....I hope the docs give you positive news. :)
I go to the gym later tonightSecret Routine Of Peace
Nice going bro....I hope the docs give you positive news. :)
Thanks Ron,we got about 2 inches to add to the present 8 inches we already have........it`s supposed to snow here for the next 4 days.84 in Texas right now
I am so sick on fucking winter it`s not even funny.
Nice going bro....I hope the docs give you positive news. :)X2
84 in Texas right now
Fuck off hahaha.;D
Yesterday I did another Reg Park based 5 X 5 for biceps, triceps and forearms. I'm home early today as I have a doctor's appointment in a while.
84 in Texas right nowI hate you!!! ;D
Yesterday I did another Reg Park based 5 X 5 for biceps, triceps and forearms. I'm home early today as I have a doctor's appointment in a while.
Just hit shoulders and back
Pull downs.db shrugs and t bar rows
Giant set style
All three before I rest
5 circuits of this
Then db shoulder press,rope pull downs then barbell shrug
Same sets 5 times around not resting till all three are done
Finished up with db laterals down the rack
Good workout as Wes would say Train hard!
Later guys
Nice one cook.giant sets are rough.thanks rob! Yeah I was dragging those last few
Just hit shoulders and backNice one Cook....my kind of training buddy!!
Pull downs.db shrugs and t bar rows
Giant set style
All three before I rest
5 circuits of this
Then db shoulder press,rope pull downs then barbell shrug
Same sets 5 times around not resting till all three are done
Finished up with db laterals down the rack
Good workout as Wes would say Train hard!
Later guys
March 01, 2023
Shoulders:
Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)
^^^^
(https://scontent-den4-1.xx.fbcdn.net/v/t1.18169-9/10400399_822485584544923_4900859087101442469_n.jpg?_nc_cat=107&ccb=1-7&_nc_sid=9267fe&_nc_ohc=X_wT10ZdHswAX_4ik4C&_nc_ht=scontent-den4-1.xx&oh=00_AfBK_IX95EyfGxBKGKvuIoBfUVyXgPqPBvJ5Yc29xcRMpg&oe=6426C6E8)
I will try these later today. I am off because of yesterday's doctor visit. All is well but the treatment kinda wiped me out. I'll let you know if I knock myself out, brother! ;Dthe Scott I hope you are doing well buddy
I will try these later today. I am off because of yesterday's doctor visit. All is well but the treatment kinda wiped me out. I'll let you know if I knock myself out, brother! ;D
Thanks Rob.....just got a bit light if that`s ebven possible for you ;D .....use ir last just to burn out the delts.....if done heavier which us g=hard but I
Yeah definitely seems like a movement to go light with and not fuck up the linkage. When I did the crucifix laterals yesterday those felt amazing with 15-20lbs. Never did those before.Haven`t done them in ages myself....gotta` throw them in soon.
(https://scontent-den4-1.xx.fbcdn.net/v/t1.18169-9/10400399_822485584544923_4900859087101442469_n.jpg?_nc_cat=107&ccb=1-7&_nc_sid=9267fe&_nc_ohc=X_wT10ZdHswAX_4ik4C&_nc_ht=scontent-den4-1.xx&oh=00_AfBK_IX95EyfGxBKGKvuIoBfUVyXgPqPBvJ5Yc29xcRMpg&oe=6426C6E8)
looks like hes falling backwards over a bench
Iron Guru was a goofy, broke, alcoholic moron... ::)all that excercise would do is lessen the load on the delt when you put your arm in front of your face
(https://scontent-den4-1.xx.fbcdn.net/v/t1.18169-9/10400399_822485584544923_4900859087101442469_n.jpg?_nc_cat=107&ccb=1-7&_nc_sid=9267fe&_nc_ohc=X_wT10ZdHswAX_4ik4C&_nc_ht=scontent-den4-1.xx&oh=00_AfBK_IX95EyfGxBKGKvuIoBfUVyXgPqPBvJ5Yc29xcRMpg&oe=6426C6E8)He was more than likely drunk....he was a wicked alcoholic from all accounts.
looks like hes falling backwards over a bench
Secret Routine Of PeaceBro...
Bro...;D
March 01, 2023
Shoulders:
Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)
^^^^
(https://scontent-den4-1.xx.fbcdn.net/v/t1.18169-9/10400399_822485584544923_4900859087101442469_n.jpg?_nc_cat=107&ccb=1-7&_nc_sid=9267fe&_nc_ohc=X_wT10ZdHswAX_4ik4C&_nc_ht=scontent-den4-1.xx&oh=00_AfBK_IX95EyfGxBKGKvuIoBfUVyXgPqPBvJ5Yc29xcRMpg&oe=6426C6E8)
I remember trying these Gironda dumbbell swings for 3-4 months but didn't like them much. As usual with Vince's exercises I probably wasn't doing them exactly as he intended, he was very particular about technique and form.I like going light on them to get a burn out doing higher reps for a final pulp set or two.
LegsInsane workout my brother !!
Warm up & stretching moves
Sled pulls & pushes x 5
Leg curls & High rep free standing calves x5sets
High rep donkey calves x3sets
45% leg prees & back squats increasing weight each set
1st sets 40-50 reps last set 8reps on Leg Press & 11 on Squats Total 9sets each
3 sets good mornings
Fcuked - home / food & rest.
Insane workout my btother !!
Ha , I wasn't & haven't been that focused or into hard training latelyI know just how it gets....if you need to talk just PM me brother.
I'm having to push & battle my own inner demons.
Only at least I'm getting to the gym & am starting to get the odd good / strong workout
I will return as I'm stoking my Fire 🔥.
You know wes - as you've been here & done that & are back & raring to go.
Great 👍 👊🏻
Deadlift/Back/BiAWESOME DEADS GR......PROPS BUDDY !!
Deadlift
-Warmups up to 225 x 5
- 315 x 5
- 405 x 3
- 455 x 2
- 475 x 1 <-- Haven't tried this in a couple years, felt rather easy.
May try 500 on next session. Haven't tried that amount since 2009/20010 or so.
Chest-Supported Rows - 4 sets
Shrug-Machine - 4 sets
Bi
Seated D-Bell curls - 4 sets
Preacher Curls - 4 sets
March 03, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 6 sets (rock bottom with a pause at bottom..non-lock at top)
DB RDL - 6 sets (these did my erectors very little good after deadlifts earlier in the week...my lower back is as tight as a drum)
Standing Calf Raise - 6 sets (plus half reps at the end of each set to extend the set + static holds and static stretches)
Not my intended routine, but I had too downsize it as the wife sprung a surprise on me, no not that kind of surprise ;D ) and I have a shitload of driving to do and errands to run before the snow hits us.
Still a good one....the 60 second rest periods and intensity techniques made it rough!!
More snow on the way!! Alays fun (NOT). Good luck Wes.Thanks GR...yup supposedly gonna`snow for 5-6 more days straight.
And great workout... The goblet squats can be killer, especially w/ no lock at the top.
Does Wes know you don't live in The United States?WELCOME TO THE THUNDERDOME ................FUCKFACE!!!!!!!!!!!!!!1111111
Incline smith 4 sets
Incline hammer 4 sets
Seated chest press 4 sets
Cable crossovers 4 sets
Standing cable curls 4 sets
Cambered bar curls 4 sets
Rope curls 4 sets
Rev curls 4 sets
Preacher curls 4 sets
20 minutes on the treadmill
PWO one scoop isopure in water
Chicken and rice
Inject 250mg of Test later and 200mg of glutathione.
Lots of good training going on here. I am in my shed hitting arms right now
That sounds fun. Texas heat, training arms in a shed. I’m jealous.yeah buddy! Come on down
yeah buddy! Come on down
March 04, 2023
Forearms:
Super-Set # 1:
{Barbell Wrist Curls - 3 sets
{EZ-Bar Reverse Wrist Curls - 3 sets
Super-Set # 2:
{Wrist Roller - 3 sets (absofuckinglutely agonizingly painful) :'(
{Hand Grippers - 3 sets
I don`t generally train on weekends but from now on Saturday is now officially "Forearmday".
I didn`t go crazy as I hadn`t really been devoting anywhere near as much time to them as I should have been.
Forearms are fun to train, such a killer pump and all the vascularity. I think I’m the only one in my gym that does forearms. People just don’t do them or do 2 sets end of workout.
Burnt a lot of calories already today.Nice, after 16yrs I’ll skip the roll and lift. Good for you still enjoying the wife.
1/2 an hour of rolling around nude w/ the wife. :P
Gym:
Smith-BNP's - 6 x 10
Rear delt raise - 6 x 10
Side-laterals - 4 x 10
Arnold Press - 4 x 10
Snow-blow / shovel for an hour...
Great day to stay in, rest, watch some horror movies...
Don’t tempt me cook, it’s just been snowing here for days. I’m really close to hitting the road to come train with you in the heat haha.haha go pick up Wes and come on down.We can blast arms then grill some steaks.Maybe shoot something later.
haha go pick up Wes and come on down.We can blast arms then grill some steaks.Maybe shoot something later.
Let’s set this up soon. I would love to pick Wes up and cruise to texas for some steaks,arms and a little shooting.I`m down for it,just let me dispose of the wife first..........Oh honey.......I think I broke the woodchipper,can you come here and nold a flashlight for me please? :D
I`m down for it,just let me dispose of the wife first..........Oh honey.......I think I broke the woodchipper,can you come here and nold a flashlight for me please? :Dwhat a coincidence.That brings back memories of a young lady I like to call wife #2
what a coincidence.That brings back memories of a young lady I like to call wife #2LOL ;D
Leg extensions - 3 sets
Leg curls - 3 sets
Standing calf raises - 3 sets
Weighted dips - 3 sets
Straight arm lat pulldown - 3 sets
Behind neck press - 3 sets
Farmers Walk - 3x80ft
Leg extensions - 3 setsGood one once again my brother! :)
Leg curls - 3 sets
Standing calf raises - 3 sets
Weighted dips - 3 sets
Straight arm lat pulldown - 3 sets
Behind neck press - 3 sets
Farmers Walk - 3x80ft
REST DAY.....can hardly contain myself not to train....my enthusiasm hasn`t been this high in years.
Leg extensions - 3 sets
Leg curls - 3 sets
Standing calf raises - 3 sets
Weighted dips - 3 sets
Straight arm lat pulldown - 3 sets
Behind neck press - 3 sets
Farmers Walk - 3x80ft
I trained chest & back on Friday & after previous leg workout have had 2 days offBro,no matter how long I train,I always get sore....everything except for delts but recently have been hitting shoulders differently and even they get sore now.
completely knackered - Stiff as a board & mucho muscle soreness.
I trained chest & back on Friday & after previous leg workout have had 2 days offOne time I hit calves so hard that it felt that if I put my heels on the floor that my calves would rip wide open.
completely knackered - Stiff as a board & mucho muscle soreness.
Killed it today!
I limped thru-it and faked it today. (Very light weight, high rep).It`s all good GR....listen to your bodys feedback brother! :)
I think Ill make this a deload week.
Same leg routine as Harold Kelley....
Leg extensions - 5x15-20Great workout bro!!
Leg curls - 5x9-13
Standing calf raises - 5x15-20
Bodyweight dips - 5x13-22
Db crucifix side raises - 5x8-10
Rear Bb shrugs - 5x10-12
Same weight all sets for as many reps as possible.
Conditioning day.THAT,would literally fucking kill me GA.....I admire you,SC,and Krank for doing this "dancing to the oldies" stuff,because unlike a certain asshole on here,I can realize just how fucking brutal it must be.
10 min Airdyne / sled pulls / lunges / inchworm / hip mobility warmup
30 min no rest:
Hand over hand sled pull
10 sit up
Sled Push
70 lb KB swing x 10
120 lb sandbag bear hug walk
10 push up
300m run
4 bro sets:
DB zottman curl x 10 - banded tri pressdown x 12
March 07, 2023
Back/Lats,Traps,Neck:
Two-Arm DB Rows - 4 sets
Barbell Rows To Waist - 4 sets (underhand grip....EZ-Curl bar)
Dumbell Pullovers - 4 sets
Dumbell Shrugs - 3 sets
Lying Plate Neck Raises - 4 sets
My intention this morning was to train no later than 7 AM,but as usual I got very little sleep....laid down after posting a bit on GB,fell asleep,and woke up feeling like shit with no desire at all to train.
BUT..........once I started I was like a man possessed......all my poundages went up once again ,and I trained hard, fast,and animalistic!!
Turned out to be my best back day yet since recovering from my broken ribs.
I`M ON A FUCKING MISSION !
THAT,would literally fucking kill me GA.....I admire you,SC,and Krank for doing this "dancing to the oldies" stuff,because unlike a certain asshole on here,I can realize just how fucking brutal it must be.
Props buddy!! :)
:DMy nikka
Thanks man. Fortunately, the extended stuff like that is once a week. Others are shorter stints. The hardest part is actually doing that alone. Lifting alone is easy, but that shit would benefit having a partner.I can imagine.
My nikkaBro ;D
Walked 5 miles so far.
6 sets alternate db curl 40,55,70,80,90,95sFucking Animal Of Peace
Superset
6 sets NGB 175,195,225,245,245,245
5 sets high Cable crossover 20s
Superset
5 sets high cable rear delt 20s
5 sets dips plus 45lbs for 20s
Superset
5 sets cable crucifix laterals 20s
5 sets front raises 35s
Superset
5 sets db shrugs 110s
5 sets roatary calf 50s
Superset
5 sets leg extensions 50s
5 sets leg raises 20s
Walked 5 miles so far.
Rob is a walker.no shit every time I read one of his workouts I think I better go hit some cardio
no shit every time I read one of his workouts I think I better go hit some cardio
TUE
Bench Stuff (Sort of):
Smith-Bench - 5 sets
Smith-Inclines - 5 sets
Smith Close-Grips - 5 sets
Smith JM-Press - 5 sets
D-Bell Bench - 5 sets
WED
Triceps (Even though yesterday was pressing (some same stuff done):
Smith Incline Close-Grips - 5 sets
Smith Incline JM-Press - 5 sets
Skull-Crushers w/ Curl-Bar - 5 sets
D-Bell Crushers - 5 sets
Cable Pushdowns - 5 sets
Im-press-ive as usual, GR.
:DLike I said,listen to your bodys feedback and train accordingly but of course you already know this.....I just like saying it. LOL ;D
Deciding to hang around the smith-machine for a bit. Maybe shoulder w/ heal better.
Lighter weights, less stabilization, and can find the "no pain" groove on it.
But I like the daily 1-hour walks with the dog for my main "cardio" type exercise...
Good stuff GR....it`s still in the 20`s here....you will not see me taking walks any further than the back yard so my dogs can relieve themselves.
Have I ever mentioned that I hate winter......if not......I HATE WINTER!
This is actually excellent if done every day.
I am going to add a 5k walk pre food each day once i stop being a lazy fuckwit.
We do it each day... He makes us move/keep up w/ him, so its far from a casual thing.
Plus all the hills around, etc...
A decent workout...
When I used to play softball instead of baseball, I would drive at 7 am to get to the fields. I noticed in one town there were always asian couples taking early morning walks around the lake. They looked anywhere from 60-140 years old.USE IT,OR LOSE IT !!
Simple daily movement is key. If you never stop, you might never stop.
LOL at someone believing that "GR"/"Body-buildah"/"Rot-iron" and whatever other alias is a real person who actually works out.
March 09, 2023
Biceps/Triceps + Abs:
Giant-Set:
{Seated DB Curls - 4 sets
{Lying DB Extensions - 4 sets
{E-Z Bar Curls - 4 sets
{Seated E-Z Bar Triceps Extensions - 4 sets
Triceps Dips Between Benches - 1 X failure
Roman-Chair Situps - 4 sets
On A Mission
"And I ain`t joking neither" !
Pulled a Hanky and slept till 5 am and went only to BJJ today. I needed the sleep.
(https://pbs.twimg.com/media/EVvgoyKXgAEuuE5.jpg)
Because I am getting thrown to the wolf pack in BJJ now - its taking a little toll sometimes. I feel amazing - just needed 2 hours sleep more today - jeez.
This is how it starts.:D ;D
A little sleep in here, a little more there.
Then "i get enough cardio from bjj so I will just do..."
80s M&F workouts
Then Cobbler
Then selfie ring
Then
(https://i.postimg.cc/Vkvf1sSD/EEOE4190-CED0-4-D5-F-80-A7-2-CBEE1117-CF5.jpg)
This is how it starts.
A little sleep in here, a little more there.
Then "i get enough cardio from bjj so I will just do..."
80s M&F workouts
Then Cobbler
Then selfie ring
Then
(https://i.postimg.cc/Vkvf1sSD/EEOE4190-CED0-4-D5-F-80-A7-2-CBEE1117-CF5.jpg)
This is how it starts.LOL ;D
A little sleep in here, a little more there.
Then "i get enough cardio from bjj so I will just do..."
80s M&F workouts
Then Cobbler
Then selfie ring
Then
(https://i.postimg.cc/Vkvf1sSD/EEOE4190-CED0-4-D5-F-80-A7-2-CBEE1117-CF5.jpg)
You are sharing a shopped pic of me. By all means if you think you are in better shape post a pic of yourself I will then post a real one of me and we can compare exactly
Looks a little different when you assholes don’t shop it doesn’t it
You are sharing a shopped pic of me. By all means if you think you are in better shape post a pic of yourself I will then post a real one of me and we can compare exactly
Looks a little different when you assholes don’t shop it doesn’t it
Settle down peanut, it's not that serious.
I don't train biceps much (normally a few sets a week) but did them this AM.
Barbell Curls - 5 sets
Seated D-Bell Curls - 5 sets
Preacher Curls - 5 sets
Reverse Curls - 5 sets*
Wrist Curls - 5 sets*
This is Robc's arm warmup
I know it... I'm not a biceptual like I was as a kid.Good one !! LOL ;D
Mirror muscles of peace... Bhank names his arm after an actor "Rip Torn"...
March 10, 2023
Quads + Hamstrings:
Front Squats - 6 sets 15 reps (heels on 2X4 block,extra slow descent,non-lock at top)
DB Lunges - 6 sets 15 reps (done unilaterally for more TUT....front foot on platform)
Barbell RDL - 6 sets 8-20 reps
My equipment is limited....but nothing beats good old slag iron.
I`ll be re-joining the University gym soon.
Great workout....I can hardly walk....had to skip training Calves....still sore from a couple of days ago.
ON A MISSION
ON A MISSION
Nice one Wes, the volume is definitely going up. Tear it up.Thanks Rob....slowly gonna increase everything.
Do you keep a photo of bhanks in your mirror Rocky IV-style?No,all I need to do is read his daily drivel.......I get at least 2-3 more reps where the average person would just quit. ;D
No,all I need to do is read his daily drivel.......I get at least 2-3 more reps where the average person would just quit. ;D
Have I mentioned lately that I can`t stand that dickhead.....if not,let me just say that.....I can`t stand that dickhead !!! :D
quiet grandpa its your naptime :-X :-X :D :DZZZZZZZZZzzzzzzzzzzzzzzzzzzzz
March 11, 2023You have more tattoos than I remember.
Forearms:
Tri-Set:
{Barbell Wrist Curls - 3 sets AMAP
{E-Z Gar Reverse Wrist Curls - 3 sets AMAP
{Hammer Grip Dumbell Wrist Curls - 3 sets AMAP
^^^^
Super-Set:
{Wrist Roller - 3 sets AMAP
{Hand Grippers - 3 sets AMAP
Intense Pain Of Peace :'(
You have more tattoos than I remember.You bastard!! ;D
You bastard!! ;D
I genuinely thought that was youI`ll have you know,that I look like a god !!
To each his own, but this one looks like a colossal waste of time.NEVER question my wisdom. :D
NGB 135,135,155,155,175,175,195,195,225,225,245,245Insane stuff as always Rob...GREAT !!
4 High cable crossover
Superset
4 cable rear delt
5 cable crucifix laterals
Superset
5 sets dips bw
5 sets db crucifix laterals
Sueprset
5 sets db shrugs 110s
5 sets rear delt dbs 40s
Superset
5 sets db shrugs 120s
5 sets front raises 35s
Superset
5 sets db laterals 25s-35s
5 sets rotary calf
Superset
5 sets leg extensions
5 sets pull ups
Superset
5 sets wrist curls
NEVER question my wisdom. :D
I just snorted a line of crystal lite to pay for my transgression.You funny fucker! LOL ;D
Insane stuff as always Rob...GREAT !!
Thanks Wes, hung around the gym a little longer than usual and ended up doing like 80 sets. Was fun though.WOW....we`re talking high volume here my brother......but a guy like you can stand it,I`d be unable to recover for a month.
WOW....we`re talking high volume here my brother......but a guy like you can stand it,I`d be unable to recover for a month.
Haha I think I’m actually trying to kill myself.;D
My hand and forearm are feeling better, I took ibuprofen today, I believe I'll be able to train again this Monday(https://media.istockphoto.com/id/174632148/photo/top-secret.jpg?s=2048x2048&w=is&k=20&c=i1cWNTKdZHvkJ6XRFl2_pYUicAH8mlqlpjUi8Orz5WY=)
To each his own, but this one looks like a colossal waste of time.
I have never done a forearm exercise in my life, just grab the bar and squeeze during your reps on all exercisesMy forearms resemble buggy whips! :D
No,all I need to do is read his daily drivel.......I get at least 2-3 more reps where the average person would just quit. ;D
Have I mentioned lately that I can`t stand that dickhead.....if not,let me just say that.....I can`t stand that dickhead !!! :D
(https://giffiles.alphacoders.com/234/23465.gif)
My hand and forearm are feeling better, I took ibuprofen today, I believe I'll be able to train again this Monday
Shut up PamithHahahaha.
Running and climbing.X 2.....crazy shit from Overload....I wouldn`t have the balls to attempt that......heights hate me.
Very good.
Leg extensions - 3 setsThe power of "THE 3"!
Leg curls - 3 sets
Seated calf raises - 3 sets
Weighted dips - 3 sets
Wide lat pulldown - 3 sets
Behind neck press - 3 sets
Farmers Walk - 3x40ft
The power of "THE 3"!
Good one Nat! :)
(https://media.istockphoto.com/id/174632148/photo/top-secret.jpg?s=2048x2048&w=is&k=20&c=i1cWNTKdZHvkJ6XRFl2_pYUicAH8mlqlpjUi8Orz5WY=)Bro...
Secret Routine Of Peace
Shut up PamithMy nikka
4 sets, 15-25 reps
Biceps
Cable curls
Machine preacher curls
Rope hammer curls
Single cable curls
Triceps
Rope pressdowns
Cable kickbacks
Overhead cable extensions
Cable machine extensions
40 minutes on treadmill <--- BHanks would collapse
Quite impressive, SF.X 3 ...............great stuff !! :)
March 13, 2023
Chest + Abs:
Pre-Exhaust Super-Set:
{Dumbell Incline Flyes - 5 sets (no rest between exercises,90 sec. rest between SS)
{Dumbell Incline Press - 5 sets (no rest between exercises,90 sec. rest between SS)
Decline Flyes - 2 sets to total failure
Quad-Set:
{Roman - Chair-Situps - 2 X failure
{Crunches -2 X failure
{Roman - Chair-Situps - 2 X failure
{Crunches - 2 X failure
No rest at all between exercises....then 60 or so seconds rest,then back at it)
ON A MISSION
Fri:
Airdyne/sled pulls, yada yada yada
Bench: 1 rep every 30 sec for 9 minutes
Seated DB V Press x 12 / DB Row x 12
12 Min AMRAMP:
10 push up
5 cal airdyne
10 underhand BB row
5 cal airdyne
Sat: aforementioned trail run....
Yesterday:
Airdyne / sled / banded RDL / curl up / reverse hyper / banded rotation
Rack pull: 1 rep ever 30 sec for 9 min
DB Split squat x 12 / hip thrust x 12
and.........skipped conditioning - that f'n trail run fatigued my legs and hips, and I was not recovered. Pussed out.
Good job manyou guys are killing it! I am doing cardio only till the end of the month I am having some blood pressure issues and got to get it down by the 27th.It’s really starting to PISS ME OFF!!!!!
you guys are killing it! I am doing cardio only till the end of the month I am having some blood pressure issues and got to get it down by the 27th.It’s really starting to PISS ME OFF!!!!!
you guys are killing it! I am doing cardio only till the end of the month I am having some blood pressure issues and got to get it down by the 27th.It’s really starting to PISS ME OFF!!!!!Hey do what`s right brother........all the best to you on the BP issues.
Fri:Good stuff G.A. !!
Airdyne/sled pulls, yada yada yada
Bench: 1 rep every 30 sec for 9 minutes
Seated DB V Press x 12 / DB Row x 12
12 Min AMRAMP:
10 push up
5 cal airdyne
10 underhand BB row
5 cal airdyne
Sat: aforementioned trail run....
Yesterday:
Airdyne / sled / banded RDL / curl up / reverse hyper / banded rotation
Rack pull: 1 rep ever 30 sec for 9 min
DB Split squat x 12 / hip thrust x 12
and.........skipped conditioning - that f'n trail run fatigued my legs and hips, and I was not recovered. Pussed out.
Good stuff G.A. !!
Thanks.....still bugged by how much the run messed me up.Yup, I can imagine how it would screw you over if not performed consistantly, then getting a 4.5 mile run in on occasion.....that`s gonna` take some recovery time for sure.
That is what sucks about it - if you don't train the run consistently, you suck at it.
Oh well.
I last ran in 1983.1971 for me...........fucking cops! :D
Hey do what`s right brother........all the best to you on the BP issues.thanks guys
you guys are killing it! I am doing cardio only till the end of the month I am having some blood pressure issues and got to get it down by the 27th.It’s really starting to PISS ME OFF!!!!!
Today I plan to go to the gym(https://media.istockphoto.com/id/174632148/photo/top-secret.jpg?s=2048x2048&w=is&k=20&c=i1cWNTKdZHvkJ6XRFl2_pYUicAH8mlqlpjUi8Orz5WY=)
Good luck man!I will look into that Thanks
I think some people use beet powder and omega 3 supps....but not sure.
I will look into that Thanks
Look into "Carditone" if you havent already... (If you are looking for a supp that can help)...I will GR thanks. I actually am on a script for bisoprolol with hctz but I am going to have to make some kind of adjustment because it is still high
(https://cdn.shopify.com/s/files/1/1704/7099/products/ayu1012_80abfa19-260b-4aa9-8454-702d5bc02d9a_1024x1024.jpg?v=1675084461)
I will GR thanks. I actually am on a script for bisoprolol with hctz but I am going to have to make some kind of adjustment because it is still high
Ahh, I see... OK.no I am going back to see her the 27th. I just got back on testosterone and she is going to bitch if my Bp is high
Im sure Doc can adjust whatever meds you're on then.
I wasn't sure if you were just running into this and looking to try something before jumping on a beta-blocker..
no I am going back to see her the 27th. I just got back on testosterone and she is going to bitch if my Bp is high
Cook it may sound stupid but eat a few cucumbers a day. I eat maybe 6 mini cukes a day and it helps for sure. Everytime I eat cukes my bp drops after a few days.hey I will try it. I don’t want to just throw more medicine at it.Yhanks rob
go and give blood before you gogood idea thanks. I use to give blood every 8 weeks when I was on test. I need to get back in the habit.
Shit mate sorry to hear hope you get sorted soon is this since resuming trt mate?yeah I have only taken 2 shots.It was already running a little high. I am doing cardio everyday this month and really watching my diet. I go see the doc the 27th. I am hoping it’s ok then.Thanks a lot Henda
hey I will try it. I don’t want to just throw more medicine at it.Yhanks rob
March 14, 2023nice job Wes!
Back/Lats,Traps,Neck:
Deadlifts - 4 sets (after 2 lighter warmup sets)
Lying Prone Incline DB Rows - 4 sets
Dumbell Pullovers- 4 sets
Barbell Shrugs - 3 sets
Lying Neck Plate Raises- 4 sets
Got it done early and went as heavy as I could for reps in good form !
nice job Wes!Thanks my friend....I hope you`re feeling better.
Thanks my friend....I hope you`re feeling better.haha thanks buddy!
Here`s to you.....CRANK IT UP:
Cook it may sound stupid but eat a few cucumbers a day. I eat maybe 6 mini cukes a day and it helps for sure. Everytime I eat cukes my bp drops after a few days.
Chest stuff / MiscNICE!!!
Smith-Bench - 5 sets
Smith-Inclines - 5 sets
D-Bell Bench - 5 sets
Hammer-Decline - 5 sets
Arnold Press - 5 sets
NICE!!!
How`s the shoulder holding up ?
Using smith is helping, staying lighter, etc.Be patient bro...it`ll come back,and like you said you can still SQ and Pull while waiting for it to heal.
Frustrating as I can't push things at the moment (for bench) but at least it will heal better.
And I still can SQ and DL heavy, so it keeps me happy there.
I find that lifting light weights, isnt as fun for me...
Yesterday I went to the gym
March 15, 2023
I threw on Paranoid by Sabbath and got fucking busy......trained fast and hard!!
Shoulders & Calves:
Seated Dumbell Press - 4 sets (1+1/2 reps = one rep....BRUTAL)
Dumbell Laterals Behind Back - 3 sets (drop-sets.....tried to equal the amount of reps that I got on the first set with the 2nd. set......IMPOSSIBLY BRUTAL)
Wide Grip Barbell Upright Rows - 3 sets (to nipple height only)
Bent-Over Laterals - 5 sets
Standing Calf Raises - 6 sets (plus 1/2 reps at the end of each set followed by static holds and stretches.......doing calves 2 X a week now)
ON A MISSION
1 hour - warm up and back and shoulders
1 hour - 900 calories - 35 minutes on airdyne
30 min - walk aroud on air runner and do accessory work in between
Feel like a machine
Tri'sTough stuff GR....props!
Close-Grip Gironda Press - 5 sets
Incline Nose-Breakers - 5 sets
D-Bell Skull Crushers - 5 sets
French-Press - 5 sets
Dips - 5 sests
1 hour - warm up and back and shouldersThe Eyetalian Aminal......good one bro!!
1 hour - 900 calories - 35 minutes on airdyne
30 min - walk aroud on air runner and do accessory work in between
Feel like a machine
1 hour - 900 calories - 35 minutes on airdyne
Tri's
Close-Grip Gironda Press - 5 sets
Incline Nose-Breakers - 5 sets
D-Bell Skull Crushers - 5 sets
French-Press - 5 sets
Dips - 5 sests
6 sets high cable crossover"The Volume King'!!
Superset
6 sets weighted dips +45 for 3 and +90 for 3
6 sets cable crucifix laterals
Superset
6 sets bw dips
6 sets db laterals
Superset
6 sets db shrugs 140s
5 sets front db raises
Superset
5 sets rotary calf
5 sets leg extensions
Superset
5 sets behind back wrist curls 135
5 sets leg raises 20-25s
Superset
5 sets reverse wrist curls 65
All sets every workout are taken to absolute failure.
"The Volume King'!!
Great workout Rob !!
March 16, 2023
Biceps & Triceps:
Absolutely no rest between exercises and just a short rest between Super-Sets!
Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Skullcrushers - 4 sets (used an E-Z Curl bar on these)
Super-Set # 2:
{Ez-Bar Curls - 4 sets
{Seated One-Arm DB extensions - 4 sets
Super-Set # 3:
{Bent Forward DB Concentration Curl - 2 sets
{Triceps Dips Between Benches - 2 sets
Looking far better by the week, and getting stronger at almost every workout!
ON A MISSION
Nice one Wes. Keep cranking.
Fuck off pamith, go back to your thread.Bro...
Bro...
Yesterday I worked out
Ran 16 miles.
Decided I felt good after 10 and just kept going.
About fucking time.Bro...
Impressive.
Ran 16 miles.
Decided I felt good after 10 and just kept going.
Bro...
Yesterday I worked out
Ran 16 miles.Awesomely impressive Jane.
Decided I felt good after 10 and just kept going.
Ran 16 miles.
Decided I felt good after 10 and just kept going.
Ran 16 miles.:o
Decided I felt good after 10 and just kept going.
(https://m.media-amazon.com/images/W/IMAGERENDERING_521856-T1/images/I/71p6YE6029L.jpg)My nikka
Getting fucked in the ass doesn't count.Bro...
went to do legs todayLooks like you and I aren`t doing so well today..I hope your knees is OK brother.
Got carried away and went heavier than normal on hacks, tweaked my fucking knee
Just did a few leg curls and calf raises and called it a day
Its OK now, bit tender
Lesson learned, stick to my limits
Looks like you and I aren`t doing so well today..I hope your knees is OK brother.yes just felt a slight twinge, no after effects, I know myslef well enough to stop when I feel off.
yes just felt a slight twinge, no after effects, I know myslef well enough to stop when I feel off.Cool...good to hear ! :)
Legs again next Tuesday so plenty time.
Conditioning day for me, or as SC calls it, a warmup.Good stuff.........I`d have a serious coronary.
10 min airdyne / pulls / lunges, hip mobility
30 min AMRAP
25M sled push at 1.5 BW
10 pull up
120lb sandbag bear hug x 50 ft
10 sit up
20 full range lockout pushup
1000m airdyne
Broscience:
4 sets
Drag curl x 12 / skull crusher x 12, CG bench with skull crusher weight x 20
Conditioning day for me, or as SC calls it, a warmup.
10 min airdyne / pulls / lunges, hip mobility
30 min AMRAP
25M sled push at 1.5 BW
10 pull up
120lb sandbag bear hug x 50 ft
10 sit up
20 full range lockout pushup
1000m airdyne
Broscience:
4 sets
Drag curl x 12 / skull crusher x 12, CG bench with skull crusher weight x 20
Zero energy day, no sleep.
Went thru motions.
Squats / Shoulders
Squat - 5 sets
- 225 x 10
- 315 x 5
- 315 x 5
- 405 x 3
- 405 x 2
Shoulder Press standing
- 5 sets
Rear Delt Machine - 5 sets
Dips - 5 sets
Home - 1 hour nap
Zero energy, no sleep, 405 triple.
Beast.
Zero energy, no sleep, 405 triple.X2 Psycho stuff.....props GR !!
Beast.
March 18, 2023
Forearms:
Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets (E-Z Curl bar)
Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets
Still having stomach issues but feeling far better than I did yesterday...thank God!
ON A MISSION
Zero energy day, no sleep.
Went thru motions.
Squats / Shoulders
Squat - 5 sets
- 225 x 10
- 315 x 5
- 315 x 5
- 405 x 3
- 405 x 2
Shoulder Press standing
- 5 sets
Rear Delt Machine - 5 sets
Dips - 5 sets
Home - 1 hour nap
Glad you are feeling better wes, love hitting forearms. Keep hammering away.Thanks brother! :)
5 sets NGB 175,195,225,245,275
Superset
5 sets crucifix db laterals 25s
5 sets of cable flyes
Superset
5 sets of cable rear delt lower reps 10-15
5 sets incline db flyes 70s
Superset
5 sets db rows 120s
5 sets dips weighted +45lbs
Superset
5 sets db front raises 25s
5 sets db laterals 35s
Superset
5 sets db shrugs 120s
8 sets pull ups +25lbs
Superset
8 sets rear delt high reps 20-30
Rob, what does the acronym "NGB" stand for ?
Rob, what does the acronym "NGB" stand for ?
LOL I didn't know either, but guessed "neutral grip bench".
Is that the same as the thumbless grip flat bench presses ?It`s a close grip bench press for hitting the Triceps.
Or is this like some secret handshake Getbig grip that only exists here and in Turkish bathhouses ?
Rob, what does the acronym "NGB" stand for ?
Not Gonna Bullshit? :D
It`s a close grip bench press for hitting the Triceps.
Narrow grip bench for tris mainly. Thumbs about 10” apart. Not a fan of regular bench press as it kills my shoulders from going so heavy for many years so really the only direct work my chest gets is cable flys and db flys. I do NGB and dips for triceps keeping elbows in very tight. Although the NGB does hit inner and upper chest pretty good.
Narrow grip bench for tris mainly. Thumbs about 10” apart. Not a fan of regular bench press as it kills my shoulders from going so heavy for many years so really the only direct work my chest gets is cable flys and db flys. I do NGB and dips for triceps keeping elbows in very tight. Although the NGB does hit inner and upper chest pretty good.
Is that the same as the thumbless grip flat bench presses ?
Or is this like some secret handshake Getbig grip that only exists here and in Turkish bathhouses ?
Okay, 10" apart. So close grip for all of us and shoulder width apart for Wes.WISEASS! ;D
Got it ! LOL
WISEASS! ;D
I had too.:D
It was either that or post my latest back double bicep pose in the Hanky vomitarium thread.
141 lbs today bitches !
;D
Post leg training first time training legs twice a week
Been on the old school 70s split
Mon: Chest/back (chest focused)
Tues: Shoulder/arms
Wed: Legs (hamstring focused)
Thurs: Off
Fri: Chest/back (back focused)
Sat: Shoulder/arms
Sun: Legs (quad focused)
Post leg training first time training legs twice a week
Been on the old school 70s split
Mon: Chest/back (chest focused)
Tues: Shoulder/arms
Wed: Legs (hamstring focused)
Thurs: Off
Fri: Chest/back (back focused)
Sat: Shoulder/arms
Sun: Legs (quad focused)
Post leg training first time training legs twice a week
Been on the old school 70s split
Mon: Chest/back (chest focused)
Tues: Shoulder/arms
Wed: Legs (hamstring focused)
Thurs: Off
Fri: Chest/back (back focused)
Sat: Shoulder/arms
Sun: Legs (quad focused)
GEEZUS KK,you`re leg development is off the chain bud....props!!Thanks brother💪
Thanks brother💪Melatonin is working.
Today I didn't go to the gym due to stressful dayBro….
Today I didn't go to the gym due to stressful dayBrutal if true
March 19, 2023
REST DAY
7th day of the week mmh ?Why would you ask such a question? ;D
Where you also there when God said it ? ;D
Legs
Leg Press - 5 sets
Extensions - 5 sets
Leg curls - 5 sets
Calf Raise - 5 sets
Split-Lunge (Smith) - 5 sets
Straight destruction this am. Hanky Panky would have died for real within 15 minutes. Sleds, Deads, and Bench, drop sets, supersets, the whole nine yards.
Powered by Melatonin :-*
Straight destruction this am. Hanky Panky would have died for real within 15 minutes. Sleds, Deads, and Bench, drop sets, supersets, the whole nine yards.
Powered by Melatonin :-*
Typical "IroNat Leg Workout of Peace" with the addition of more volume.
;)
Going light today....I`ve been having issues with my digestive tract.....my abdominal wall is inflamed....I can`t eat like I normally do but will do what I can, until this hopefully passes.
Stop the melatonin, it’s ripping your liver apart.hahahaha LOL ;D
Bro….Call me crazy, but, if my day has been stressful af, I can't, I just can't go to the gym because I feel so drained
Call me crazy, but, if my day has been stressful af, I can't, I just can't go to the gym because I feel so drained
I can imagine being a complete retard on the internet must be draining for you at times.bro...
Call me crazy, but, if my day has been stressful af, I can't, I just can't go to the gym because I feel so drained
Melatonin is working.😁💪
15 min warm up
45 min - Back and shoulders
60 min - Conditioning circuit
30 min - cool down and BS on stair master and accessories
30 sec - Leg pic in elevator to post on GB :D :D :D
Took a handful of melatonin and gave this workout a shot;D
Woke up an hour after starting my warm up
Went home to bed,,,
Took a handful of melatonin and gave this workout a shot
Woke up an hour after starting my warm up
Went home to bed,,,
You mixed up the anabolic compounds. Be careful.
The PWO at night will keep you up, and diminish/negate the anabolism created by the powerful hormone "melatonin"...
Notice how Bhanks never posts his work outs here ? He doesn’t train hard.
Just a pumper and flexer. A hard session would kill him.
- 10 reps of cable-triceps, text and selfie.
- 10 reps of curls, text and selfie.
- Jump on call for work for 30 mins.
- 10 reps of calf-raises, text, odd-posing, make a video flexing...
10 sets db crucifix laterals 25s-35s
Superset
10 sets db shrugs 100-120s
10 sets db laterals 35s-40s
Superset
10 sets db shrugs 130s-140s
10 sets rotary calf 20s-50s
Superset
10 sets leg extensions 20s-30s
He rarely posts them in his "own thread accusing us of not training at all" and when he does post one, it`s pathetic.
Notice how Bhanks never posts his work outs here ? He doesn’t train hard.
He rarely posts them in his "own thread accusing us of not training at all" and when he does post one, it`s pathetic.
ThFs why you are jacked. That’s what works.
Awesome workout Rob!!
10 sets db crucifix laterals 25s-35s
Superset
10 sets db shrugs 100-120s
10 sets db laterals 35s-40s
Superset
10 sets db shrugs 130s-140s
10 sets rotary calf 20s-50s
Superset
10 sets leg extensions 20s-30s
You forgot the oh and I walked half way across the state. Ha ha ha ha ha !
Hahaha I’ve been slacking on the walking lately. Gotta get back to it.Rob,just because a journey of a thousand miles begins with a single step,doesn`t mean you have to take it literally ! :D
Didnt make it to gym this am
Leg extensions - 5x15-20Good one brother!! :)
Leg curls - 5x8-12
Weighted dips - 7 sets of 3 adding weight then 8 sets of 10 with less weight
Wide lat pulldowns - 7x12
Seated calf - 100 reps total with very short rests between sets
Didnt make it to gym this am but did 90 min of BJJ - did pretty good.
Run out of melatonin?
My abdominal wall flareup is a lot better (damn,I sound like Hanky) :D
Anyway,I`m at about 85% so will do another brief back workout and eat as best I can.
Going by feel alone,I think I should be back to "normal" tomorrow.............HOP EFULLY.
Don't comeback without pics of your doc, preferable naked, or wearing one of those gym leotards.Parsh Of Peace
(https://media1.tenor.com/images/7feaf4530fd50962f66b187f563ef2e9/tenor.gif?itemid=3451988)
I think he took too much, and slept thru his alarm. Highly anabolic.Fucking guys a drug addict....we as his friends should do an intervention before it`s too late. ;D
Back & arms todayShit,are you kidding.....looks like a lot of hard intense work to me brother....props!!
Straight Bar pulldowns behind neck
super set with straight arm pulldowns
7/8 sets each
T bar rows from 1 plate to 6 8/9 sets
NCG pulldowns - superset with Tricep 45% over head extensions from top pulley
around 8/9 sets each
bottom pulley cable curls superset with tricep pushdowns
9/10 set each
Db hammer curls 6 sets & 2 sets down rack .
Neck work
A bits pissed off as the rack was being used when I wanted to do my partial deadlifts
will have to fit them in on next workout.
looking at my workout it looks like I didnt do much .
A lazy day.
Back & arms today
Straight Bar pulldowns behind neck
super set with straight arm pulldowns
7/8 sets each
T bar rows from 1 plate to 6 8/9 sets
NCG pulldowns - superset with Tricep 45% over head extensions from top pulley
around 8/9 sets each
bottom pulley cable curls superset with tricep pushdowns
9/10 set each
Db hammer curls 6 sets & 2 sets down rack .
Neck work
A bits pissed off as the rack was being used when I wanted to do my partial deadlifts
will have to fit them in on next workout.
looking at my workout it looks like I didnt do much .
A lazy day.
That’s a lot of sets, I’d say that’s a good one.
10 sets incline db flyes 50,60,70,80,90,90,80,70,60,50Insanely good Rob!
Superset
10 sets rear delt db 35,40,45,50,55,60,65,70,75,80
10 sets dips +45
Superset
10 sets front db raises 20,25,30,35,40,40,35,30,25,20
5 sets leg raises 20s
Superset
5 sets ab coaster 20s
Yesterday I did 5 sets of Smith Machine BB rows at 5 reps per set and 5 sets of Lat Pulldowns 5 reps perset
Next was 5 sets of 5 on the Smith Machine Bench Press and then 5 sets of 5 reps DB flays.
Today was 12 sets of 5 to 30 reps DB laterals for my shoulders. All done. ;D
My thanks to all in this thread for the inspiration!
Insanely good Rob!
Yesterday I did 5 sets of Smith Machine BB rows at 5 reps per set and 5 sets of Lat Pulldowns 5 reps perset
Next was 5 sets of 5 on the Smith Machine Bench Press and then 5 sets of 5 reps DB flays.
Today was 12 sets of 5 to 30 reps DB laterals for my shoulders. All done. ;D
My thanks to all in this thread for the inspiration!
Yesterday I did 5 sets of Smith Machine BB rows at 5 reps per set and 5 sets of Lat Pulldowns 5 reps persetthat’s great my man!
Next was 5 sets of 5 on the Smith Machine Bench Press and then 5 sets of 5 reps DB flays.
Today was 12 sets of 5 to 30 reps DB laterals for my shoulders. All done. ;D
My thanks to all in this thread for the inspiration!
Yesterday I did 5 sets of Smith Machine BB rows at 5 reps per set and 5 sets of Lat Pulldowns 5 reps persetYou`re on a roll my brother.....keep it going!!
Next was 5 sets of 5 on the Smith Machine Bench Press and then 5 sets of 5 reps DB flays.
Today was 12 sets of 5 to 30 reps DB laterals for my shoulders. All done. ;D
My thanks to all in this thread for the inspiration!
March 22, 2023
Shoulders:
Seated DB Press - 4 sets
DB Laterals - 3 sets (3 Triple Drop-Sets.....painful as fuck)
Bent-Over Laterals - 5 sets
Feeling pretty much back to normal !! :)
ON A MISSION
Fantastic! ^^Thanks GR ! :)
You`re on a roll my brother.....keep it going!!
All the best! :)
Thanks, brother! I wish the same for you and all here, except bhanky. He's a total jerk.I feel the exact same way.....what a co-inky-dink ! :D
I’m kicking ass lately. As of noon.7 miles ?
7 miles ?;D :D
You`ve got to go harder SC....Rob is probably halfway to Mississippi by now from Massachusetts. ;D
7 miles ?
You`ve got to go harder SC....Rob is probably halfway to Mississippi by now from Massachusetts. ;D
;D :D:D
Hanky is sitting at .25 miles for the day with a pile of unpaid vendor bills battling the haters on GB!!!
I thought I just saw him walking up route-93 near Derry NH actually... 8)He must be on the way back from Mississsippi then......`bout time....he`s running late. LOL ;D
I’m kicking ass lately. As of noon.
7 miles ?
You`ve got to go harder SC....Rob is probably halfway to Mississippi by now from Massachusetts. ;D
I thought I just saw him walking up route-93 near Derry NH actually... 8)
Hahahaha.Jump on dat` dere` Melatonin and Caffeine stack brother. ;D
Hahaha.
You guys are great. I’ve been severely slacking on the walking and upped the lifting. Gotta balance it out soon.
Jump on dat` dere` Melatonin and Caffeine stack brother. ;D
BackHoly shit GR....big numbers buddy.....props!!
Deadlift
- 135 x 10
- 225 x 8
- 225 x 8
- 315 x 5
- 405 x 3
- 455 x 2
- 475 x 1
Chest Supported Rows - 5 sets
Iso-Lateral Rows - 5 sets
Shrugs - 5 sets
Reverse Hypers - 5 sets
Back
Deadlift
- 135 x 10
- 225 x 8
- 225 x 8
- 315 x 5
- 405 x 3
- 455 x 2
- 475 x 1
Chest Supported Rows - 5 sets
Iso-Lateral Rows - 5 sets
Shrugs - 5 sets
Reverse Hypers - 5 sets
Holy shit GR....big numbers buddy.....props!!
Did you do all of that this morning?
That was 5:15 this AM, yes sir... (And thx Rob).Wow,that`s insane brother......I just drank my third cup of coffee and only have to do arms this morning and I still feel like I`m sleepwalking.....I may drink one more cup of java and pray that it has a Melatoninlike effect on me, and then just grind it out. :)
That was 5:15 this AM, yes sir... (And thx Rob).
;)
;)You sir,are a sick demented man !! ;D
You da man, SC.
March 23, 2023
Biceps + Triceps:
Super-Set # 1 :
{Barbell Curls - 4 sets (EZ-Kurl Bar)
{Seated Triceps Extensions - 4 sets (EZ-Kurl Bar)
Super-Set # 2 :
{Seated Dumbell Curls - 4 sets
{Lying Dumbell Triceps Extensions - 4 sets
Triceps Kickback 2 X AMAP
Finally felt awake once my Melatonin stack wore off and had a great workout.....skin tight pump....and my vascularity increasing rapidly !!
ON A MISSION
Good one Wes, stomach feeling better? Be careful of that stack, it’s rough on the organs.Thanks Rob....yeah it`s better, and I`m able eat well again, but it seems just a tad off.....but overall, I feel pretty damn good again.
Thanks Rob....yeah it`s better, and I`m able eat well again, but it seems just a tad off.....but overall, I feel pretty damn good again.
Yeah I`m quitting that Melatonin shit......getting roid rage lately !! :D
Caffe-Tonin, Im unsure if I should wake up alert, or go to bed and crash... The secret to "Muscle Confusion Principles"...
Thanks Rob....yeah it`s better, and I`m able eat well again, but it seems just a tad off.....but overall, I feel pretty damn good again.
Yeah I`m quitting that Melatonin shit......getting roid rage lately !! :D
March 24, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 6 sets
DB Lunges - 4 sets
DB RDL - 5 sets
Calf Raises - 6 sets
ON A MISSION
Nice Wes!Thanks GR...I can`t wait until I re-join the gym to hit legs again using machines......at home is OK,but I need more equipment in a huge way.
Thanks GR...I can`t wait until I re-join the gym to hit legs again using machines......at home is OK,but I need more equipment in a huge way.
Jesus man you don’t even have a gym membership but yeah you are training Hard
Gym membership has zero to do w/ it...
Many in their home gyms lift harder than 95% of twinks in commercial gyms...
Jesus man you don’t even have a gym membership but yeah you are training HardCompare your "workouts" to mine just for starters.
I can say my hardest most badass workouts have always been in a basement or garage gym.
I figure eventually you'll walk by my house.Legit LOL ;D
I'll flag you and you can use my gym for a workout if you want.
I figure eventually you'll walk by my house.
I'll flag you and you can use my gym for a workout if you want.
;)
Squats supersetted with JM press to the Neck:Nice....great squats GR !!
SQ - 5 sets up to 425 for a single
JM Press - 5 sets
Barbell BNP's - 8 sets
Arnold Press - 4 sets
Side Laterals - 4 sets
Squats supersetted with JM press to the Neck:
SQ - 5 sets up to 425 for a single
JM Press - 5 sets
Barbell BNP's - 8 sets
Arnold Press - 4 sets
Side Laterals - 4 sets
Nice....great squats GR !!
I agree with brother, Wes! Well done! Oh...And I a jealous of your strength! Excellent! Prepare for bhanky to offer critical criticism on this session. ;D
Compare your "workouts" to mine just for starters.
For example,why would I need a cable pressdown machine which is your main Triceps movement,when I do Skullcrushers,French Press,Lying DB Extensions,and One-Arm DB Extensions.
I`d bury you on any bodypart.....it`s not what you have at your disposal,it`s how you use it.
While you post on GerBig during a workout, and also watch TV while training, both of which you yourself have stated here on the board,I`m training as heavy as possible for the rep goals I`m shooting for, with very short rest periods.
Again,compare your sorry ass excuse for training to mine......you have no idea how to even set up a decent routine for any bodypart............novi ce!!
TRAIN HARD
You are a 150lbs 70 year old man you ain't training hard
You are a 150lbs 70 year old man you ain't training hardOK you lopsided pussified wuss, whatever you say.
OK you lopsided pussified wuss, whatever you say.
Now beat feet back to your own thread and get abused for another day....you seem to like it rough.....fake tough guy.
I am not the chihuahua barking like a pit bull you are a frail old man stop the nonsense you were benching 135lbs for your working sets 10 years agoI wasn`t doing benches 10 years ago....I dropped benches eons ago.....unlike your dumb ass who had 3 pec tear surgeries and are still stupid enough to include them in your so called "training" or whatever the fuck you call whatever it is you do.....WUSS! :)
I honestly feel my strength is very average at best.I think everyone is physically capable of higher level strength. Nothing insane maybe a 225 x 10 incline bench, 55 or 60 lbs dumbell curls, 405 lbs x 5 dead. It's all in the recovery which isn't discussed here, 99 pages in. Many here that look good and are strong are using drugs to help. They can't recover on their own. How to recover after the workout, daily recovery, recovery after each meal. As long as the training is taken to near failure, the routines hardly matter ...maybe safety, avoiding certain exercises but that is all.
There's a kid/guy (age 30-ish) in the gym (black kid) who benches that (425) for a couple. He of course is a rare breed, but still.
Nice, quiet kid...
But I thank you anyways and eagerly await "The Hankmans" input..
March 25, 2023
Forearms + Neck:
Super-Set # 1:
{Barbell Wrist Curls - 4 sets
{Ez-Bar Reverse Wrist Curls - 4 sets
Hammer Grip Dumbell Wrist Curls - 3 sets
Super-Set # 2:
{Wrist Roller - 2 sets AMAP
{Hand Grippers - 2 sets AMAP
Lying Neck Plate Raises - 3 X sets AMAP
ON A MISSION
And you are a, what...45 year old child with "Facetious Disorder" and/or "Munchausen Syndrome".
Shut up crip go cry to Jesus about your dead brother
I just did 10 sets of 5 to 10 reps Smith Machine bent-over rows. Three sets of 2 lousy reps each set of close grip palms up chins. 7 sets of 1 to 42 reps of Smith Machine bench press and 3 sets of 5 reps DB flys.
I am beat. This is the price I paid for keeping my job and getting the vaccine but my wife and family are worth it no matter the final outcome. I am so weak but I will not give up as I have inspiration from my son and my friends here as they train. Thannk you all!
Good work Scott, keep on pushing. Glad to see you coming back.
You are doing sets of wrist curls because you need help opening a jar
No that would be my problem. ;D :D
I just did 10 sets of 5 to 10 reps Smith Machine bent-over rows. Three sets of 2 lousy reps each set of close grip palms up chins. 7 sets of 1 to 42 reps of Smith Machine bench press and 3 sets of 5 reps DB flys.Big props my brother....keep it going !! ;)
I am beat. This is the price I paid for keeping my job and getting the vaccine but my wife and family are worth it no matter the final outcome. I am so weak but I will not give up as I have inspiration from my son and my friends here as they train. Thannk you all!
You are doing sets of wrist curls because you need help opening a jarAt least I don`t need help going up a few stairs!! LOL ;D
Hahaha.:D :D :D :D :D
No that would be my problem. ;D :DLegit LOL ;D ;D ;D
Big props my brother....keep it going !! ;)
I think everyone is physically capable of higher level strength. Nothing insane maybe a 225 x 10 incline bench, 55 or 60 lbs dumbell curls, 405 lbs x 5 dead.
March 26, 2023
Rest Day
I`m gonna` restock on groceries, then I`m chilling and eating whatever I want today.
Yesterday I had a pizza. Something I do once a month or so. It was a Dominoes Large. I was watching the new episode of "The Mandalorian" and the pizza did not last the entire episode. Oink. Dinner was 4 80/20 hamburger patties and some weak iced tea with pomegranate juice-like stuff mixed in. I need to go to the grocery store today but yesterday I filled the truck up with diesel and am near broke, LOL! I wish it had the 32 gallon tank but yesterday I was glad it didn't.
nerd alert. ;D
Today I did 10 sets of from 20 reps down to 5 reps on DB laterals for my delts, done at a 3 sec. count up then 3 sec. hold and then 3 sec. down. Yes, the weight was very light but it didn't feel like that for long.Cool,indeed the weight gets heavy real fucking fast.
Today I did 10 sets of from 20 reps down to 5 reps on DB laterals for my delts, done at a 3 sec. count up then 3 sec. hold and then 3 sec. down. Yes, the weight was very light but it didn't feel like that for long.
Sounds like a great shoulder workout.
6 sets leg extensions at home instead of taking a rest day I am doubling up pver the weekend so not heavy strenuous workouts but 2nd day of legs this week no I can not add size in 3 weeks yes I can bring out the cuts
Don’t over so it. Lmfao.
6 sets leg extensions at home instead of taking a rest day I am doubling up pver the weekend so not heavy strenuous workouts but 2nd day of legs this week no I can not add size in 3 weeks yes I can bring out the cuts;D
6 sets leg extensions at home instead of taking a rest day I am doubling up pver the weekend so not heavy strenuous workouts but 2nd day of legs this week no I can not add size in 3 weeks yes I can bring out the cuts
You just do 6 sets of an exercise and that is the entire workout?
Bench / TriNice GR.....how`s the shoulder doing bud.
Bench - Slingshot up to 355x3 (4 sets)
Smith-Incline - 4 sets
Smith-JM Press - 4 sets
D-Bell Bench - 4 sets
Skull Crushers - 4 sets
D-Bell overhead Tricep Press - 4 sets
Cable-Crushers - 4 sets
6 sets hacksDamn buddy,great workout !
4 sets pendulum squats
4 sets leg ext
4 sets single leg curl
3 sets single leg reverse glute with power band
3 seated calf 3 standing calf
5 sets ab wheel stretch crunches.
Damn buddy,great workout !
I haven`t seen a Hack Squat machine since I left my hometown. :'( :'( :'(
I have one in the garageI now officially hate you ! LOL ;D
He is LAZY! I have been saying this forever, he hates hard work.
I don't want to shit on anyone's workouts since it is the serious thread, but I can't imagine that would be enough volume to generate any growth response. Is it six sets of 50 reps or six sets of running down the stack or something?
6 sets leg extensions at home instead of taking a rest day I am doubling up pver the weekend so not heavy strenuous workouts but 2nd day of legs this week no I can not add size in 3 weeks yes I can bring out the cuts
I went to the doc today and blood pressure looked good. I haven’t lifted a weight in a month but did cardio every night.Riding that airdyne every night while watching the Jeffersons.That George is one funny little bastard but I am ready to get back in the gym.Longest I have ever gone without lifting but blood pressure looks good so fuck it. I will be hitting it tomorrow while still continuing cardio as best I can.Several of you sent your best wishes and thank you to all of you I truly appreciate it.Great to hear my friend!!
Great to hear my friend!!thanks Wes, I scared the shit out of the little girl checking my blood pressure. I was being real calm with my eyes closed and I peaked over and it was 140/80 and I yelled “Yeah suck it high blood pressure!” Poor kid jumped like she was shot. I told hey I am sorry I was expecting bad news She forgave me
I went to the doc today and blood pressure looked good. I haven’t lifted a weight in a month but did cardio every night.Riding that airdyne every night while watching the Jeffersons.That George is one funny little bastard but I am ready to get back in the gym.Longest I have ever gone without lifting but blood pressure looks good so fuck it. I will be hitting it tomorrow while still continuing cardio as best I can.Several of you sent your best wishes and thank you to all of you I truly appreciate it.
An epic leg-day if Ive ever seen one. ::)
Glad to hear it cook. I’m on 4-5 days off lifting right now and my blood pressure is much better when I’m not lifting that’s for sure. But 140/80 is good so get back to it.thanks rob.Yeah after a whole month without lifting I am ready. I have to keep an eye on it
thanks Wes, I scared the shit out of the little girl checking my blood pressure. I was being real calm with my eyes closed and I peaked over and it was 140/80 and I yelled “Yeah suck it high blood pressure!” Poor kid jumped like she was shot. I told hey I am sorry I was expecting bad news She forgave meLOL ;D
I went to the doc today and blood pressure looked good. I haven’t lifted a weight in a month but did cardio every night.Riding that airdyne every night while watching the Jeffersons.That George is one funny little bastard but I am ready to get back in the gym.Longest I have ever gone without lifting but blood pressure looks good so fuck it. I will be hitting it tomorrow while still continuing cardio as best I can.Several of you sent your best wishes and thank you to all of you I truly appreciate it.
Good stuff, GR.
I went to the doc today and blood pressure looked good. I haven’t lifted a weight in a month but did cardio every night.Riding that airdyne every night while watching the Jeffersons.That George is one funny little bastard but I am ready to get back in the gym.Longest I have ever gone without lifting but blood pressure looks good so fuck it. I will be hitting it tomorrow while still continuing cardio as best I can.Several of you sent your best wishes and thank you to all of you I truly appreciate it.
Went to BJJ and did randori.
Getting better, slowly - but getting better at this.
Awesome - if I would you I would google about breathing techniques to reduce the BP spike while lifting. Read an article on it a few years' back, but don't have a link. I'm sure there's plenty out there.I will look into that.Thank you very much
Sometimes the program I follow centers on doing intense bursts of activity, followed by 90/90 breathing techniques to lower the heart rate more rapidly so you can go again. It might also be called "box breathing".......but I remember seeing techniques to employ DURING the lift as opposed to after.
Good stuff, GR.X 2..............very impressive to say the very least!!
Excellent, SC.
As long as you don't get in a fight with a Bruce Lee trained individual you will be ok.
Or the fighting legend "Bhanks"...
Hanky Panky is in such horrid shape he would gas out in 5 seconds
Thats why I go at 5:30 AM... Gets it done...My nikka
My nikka
Trained
(https://pbs.twimg.com/profile_images/481154562951114752/n-lw4lmy.jpeg)me too.Who the Hell is Cliff?
I never realized it was spelled "CliffsNotes" with an s.
Always thought it was CliffNotes.
me too.Who the Hell is Cliff?
Cool, did you get off the trt cause of bp or lower dose at all?I went to the doc Monday and my blood pressure was ok. I do have a prescription I am taking for it Olmersartan Medoxomil and I will monitor it.Still taking 100mg test a week.She doesn’t think that affects it but I will keep an eye on it.Thanks for asking
Leg extensions - 3x15-20Good one once again Nat!!
Box squats - 3x6
Leg curls - 3x8-12
Standing calf raise - 3x15-20
Behind neck press - 3x6
Wide lat pulldown - 3x12-15
Weighted dips - 3x10-12
Barbell rows - 3x6
Bent over cable tricep extensions - 2x12-15
Band curls - 2x20
Music:
(https://s.ecrater.com/stores/411697/598177d9f2621_411697b.jpg)
Good one once again Nat!!
Early Birds Of Peace
Awful workout
Knees very stiff / no pain though they just wouldn't warm up
At least I did try & did some work
around 11sets of Leg extensions superset with back squats
sets of calves superset with leg curls - had enough of poor leg work
and Did 8or9 sets of BB curls super set with long cable over head tri extensions
and Neck work.
Better workout next time.
I went to the doc Monday and my blood pressure was ok. I do have a prescription I am taking for it Olmersartan Medoxomil and I will monitor it.Still taking 100mg test a week.She doesn’t think that affects it but I will keep an eye on it.Thanks for asking
Leg extensions - 3x15-20
Box squats - 3x6
Leg curls - 3x8-12
Standing calf raise - 3x15-20
Behind neck press - 3x6
Wide lat pulldown - 3x12-15
Weighted dips - 3x10-12
Barbell rows - 3x6
Bent over cable tricep extensions - 2x12-15
Band curls - 2x20
me too.Who the Hell is Cliff?
that's a long story!!now that is ironic
now that is ironic
that's a long story!!:D
March 29, 2023
Back,Traps,Neck:
Barbell Rows - 5 sets
Dumbell Pullovers - 4 sets
Two-Arm Dumbell Rows - 3 sets
Dumbell Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets
ON A MISSION
Attaboy, Scott.
Way to go Wes!Great workout brother,and thanks!!
Today I did a Mentzer kinda thing.
3 Super-sets of stiff arm rope pulldowns with smith barbell rows to failure on each exercise.
3 Super-sets of DB flyes with smith bench presses to failure on each exercise.
Great workout brother,and thanks!!
For the day.
For the day.
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1432527;image)
Thank you, dear brother! What bhanky and a few others here fail to take into consideration is that at our core, most of us understand one another. We are only human, with all that entails. His ego and what other mental problems he obviously has keeps him from being one of us, which is to say first and foremost, Men.
I recall a site someone linked here about how every man should be strong and while not every one can be world class in strength and build, it is better to strive for strength and health than to give in to ego and settle for excuses.
The friends I have made here are good men and women. It is as my mother taught me, "No man dies alone who has the memories of a lifetime with him". You guys are in my memory along with so many others from the "real world". When I breathe my last (and hopefully don't come back again), I will do my best to keep my family and friends within my soul on that final journey.
It must be that bhanky doesn't want to understand.
5 sets flat barbell
3 sets incline barbell
2 sets cable cross
3 sets skull crusher
2 sets double cable press
2 sets single cable press
Are these the same as push downs? Or am I missing something? Serious question.That has me baffled as well ! ???
That has me baffled as well ! ???
Has to be. But, you never know.Not with Brian anyway! :D
5 sets flat barbell
3 sets incline barbell
2 sets cable cross
3 sets skull crusher
2 sets double cable press
2 sets single cable press
Are these the same as push downs? Or am I missing something? Serious question.
Do you also train your back on another day?
What is your program?
I trained 7 days last week so yes I trained back. Today is legs. Tomorrow will
Be back.
Come to think of it I trained back earlier this week already
Yes push press tomato tomatoNot the same.....not even close!!
3:00 am wake upYou realize you have a mental illness if you are getting up at 3am to train
4:00 - 5:30 am Training at Lifetime
6:00 - 7:00 am - BJJ
Not the same.....not even close!!
In all my decades of training I have never even heard a beginner refer to pressdowns as push presses....you fucking weirdo.
You realize you have a mental illness if you are getting up at 3am to train
You realize you have a mental illness if you are getting up at 3am to trainWhy,because you couldn`t do it?
Push and Press are synonyms you can’t get any closerOK dipshit! :D
I need an hour to adjust to be ready to train at 4 am.
I am disciplined, dedicated, and determined.
You sir, are lazy and rely on drugs for everything.
You realize you have a mental illness if you are getting up at 3am to trainwhat do you have if you take pictures of yourself in your underwear for a bunch….oh never mind
Why,because you couldn`t do it?
You post all fucking day and night on getbig then "lift" and say you worked all day.
You`re the weirdest loser I have ever seen on here.
Push and Press are synonyms you can’t get any closerYou could get much closer by calling them exactly what they are .....PRESSDOWNS or PUSHDOWNS.
I can set the alarms and workout whenever but why the body is meant to sleep when it is dark outside
I can set the alarms and workout whenever but why the body is meant to sleep when it is dark outsideNo you can`t because you couldn`t muster up an ounce of dedication to even do it for a day.
No you are sexually frustrated. No reason you can’t work out during daylight hours like a normal person. You know sleep is important oh that’s right you just hit up the preworkout full of herbal stimulants and you are ready to go. Then pop a synthetic hormone to sleep yeah you are all natural jackass why can’t you get up and train at 3am without stimulants if you are so mentally strong.
You wont because you are weak. You are frail and insecure. You avoid hard work at all costs.
Be a real man and embrace the suck for once.
Try it - you may like it, and not the spaulding type. Real fng hard work.
I was in the infantry I can set an alarm and get up whenever but let me ask you if Sc woke up at 3am what time did he go to bed?? Did he get 8hrs of sleep is he going to bed at 7pm????
I was in the infantry I can set an alarm and get up whenever but let me ask you if Sc woke up at 3am what time did he go to bed?? Did he get 8hrs of sleep is he going to bed at 7pm????Beat it back to your own thread pansy!!
8-8-30
Wow fun guy you are No wonder you need a synthetic hormone to fall asleep you go to bed before my toddlerYeah,he`s a fake natty you jealous twat. LOL ;D
I can set the alarms and workout whenever but why the body is meant to sleep when it is dark outside
Wow fun guy you are No wonder you need a synthetic hormone to fall asleep you go to bed before my toddler
Yeah,he`s a fake natty you jealous twat. LOL ;D
If the idiot thought melatonin was the secret to why I look more jacked than him, he would be raiding walgreens and walmart..........and CVS and Rite-Aid !! :D
If the idiot thought melatonin was the secret to why I look more jacked than him, he would be raiding walgreens and walmart
Wednesday
Flat BB 4 sets
Incline hammer 4 sets
Seated chest press 4 sets
cable cross 4 sets
Preacher curl 3 sets
Unilateral cable curl 3 sets
Cambered bar curl 3 sets
Rope curls 3 sets
Rev curls 4 sets
20 minute treadmill 6.0/2.8
First off You absolutely don’t look more jacked than me second all I said was taking melatonin a synthetic hormone and stimulants is not natural. You can argue you purchased it from cvs and your grandma takes it all you want that doesn’t make it natural you are a fake nattyBrian I will take your side on this if you Just promise to quit saying “ Fake Natty”
First off You absolutely don’t look more jacked than me second all I said was taking melatonin a synthetic hormone and stimulants is not natural. You can argue you purchased it from cvs and your grandma takes it all you want that doesn’t make it natural you are a fake natty
First off You absolutely don’t look more jacked than me second all I said was taking melatonin a synthetic hormone and stimulants is not natural. You can argue you purchased it from cvs and your grandma takes it all you want that doesn’t make it natural you are a fake natty
Trained at the hotel gym last night.
Finished up with 6 sets of 25 reps on dips.
Went to get ice for my sore knee and met a really weird guy in a purple velvet dress coat at the ice machine. I said hello and he just blurted out, "those Parillo stretches were legit, not foreplay". I got my ice and left quickly.
Henda, answer your emails, you daft cum bubble.
Trained at the hotel gym last night.
Finished up with 6 sets of 25 reps on dips.
Went to get ice for my sore knee and met a really weird guy in a purple velvet dress coat at the ice machine. I said hello and he just blurted out, "those Parillo stretches were legit, not foreplay". I got my ice and left quickly.
Henda, answer your emails, you daft cum bubble.
Trained at the hotel gym last night.
Finished up with 6 sets of 25 reps on dips.
Went to get ice for my sore knee and met a really weird guy in a purple velvet dress coat at the ice machine. I said hello and he just blurted out, "those Parillo stretches were legit, not foreplay". I got my ice and left quickly.
Henda, answer your emails, you daft cum bubble.
Sorry Jane will check them now
:D
Excellent.
Wait! Can you really do 6 X 25 on dips? Body weight dips.
Yes Tommy - with my wrist wraps on !
Trained back and shoulders
Wide grip pull downs ss with db shrugs 5 sets
Barbell rows ss with db press 5sets
1 arm db row ss with barbell shrugs 5sets (extra trap work)
Straight arm rope pull downs ss with rear lateral raises 5 sets
On Grape Ape’s suggestion I looked into some breathing techniques and damn if I haven’t been holding my breath for the first 3 or 4 reps of every set. I bet that is why my damn blood pressure has been high. I did all my sets tonight consciously breathing out on each rep.
I think this is going to make a big difference.
Hope everyone is training hard and the Scott good to see you hitting it.
Jane thanks for the kind words.Hopefully us old guys can keep it together for a while longer.
Thanks all
Trained back and shouldersNice going Cook!!
Wide grip pull downs ss with db shrugs 5 sets
Barbell rows ss with db press 5sets
1 arm db row ss with barbell shrugs 5sets (extra trap work)
Straight arm rope pull downs ss with rear lateral raises 5 sets
On Grape Ape’s suggestion I looked into some breathing techniques and damn if I haven’t been holding my breath for the first 3 or 4 reps of every set. I bet that is why my damn blood pressure has been high. I did all my sets tonight consciously breathing out on each rep.
I think this is going to make a big difference.
Hope everyone is training hard and the Scott good to see you hitting it.
Jane thanks for the kind words.Hopefully us old guys can keep it together for a while longer.
Thanks all
Still no lifting.
Off to a good start. F off lazy ass hanky panky. Slug.
Great workout Cook....enjoy your weekend buddy!thanks Wes!
Trained back and shoulders
Wide grip pull downs ss with db shrugs 5 sets
Barbell rows ss with db press 5sets
1 arm db row ss with barbell shrugs 5sets (extra trap work)
Straight arm rope pull downs ss with rear lateral raises 5 sets
On Grape Ape’s suggestion I looked into some breathing techniques and damn if I haven’t been holding my breath for the first 3 or 4 reps of every set. I bet that is why my damn blood pressure has been high. I did all my sets tonight consciously breathing out on each rep.
I think this is going to make a big difference.
Hope everyone is training hard and the Scott good to see you hitting it.
Jane thanks for the kind words.Hopefully us old guys can keep it together for a while longer.
Thanks all
Great workout brother and great news about finding cause of the blood pressure issuethanks Henda and Ironat.Yeah sometimes it’s the little dumbass things we do that hurt us
Not sure exactly but I believe this is my 10th rest day. Great workouts gents. Keep it up.How long are you gonna` be out Rob?
How long are you gonna` be out Rob?yeah did I miss something?Are you injured or just getting some rest?
yeah did I miss something?Are you injured or just getting some rest?hes out on a walk and has forgotten how to turn around...
hes out on a walk and has forgotten how to turn around...haha I guess he will eventually get home from the other direction
hes out on a walk and has forgotten how to turn around...;D
Rocky 4 style today.
Rocky 4 style today.
do you live in long island?
I must have missed the part of Rocky 4 where he was drinking budweiser
How long are you gonna` be out Rob?
yeah did I miss something?Are you injured or just getting some rest?
hes out on a walk and has forgotten how to turn around...Quote
Hahahhaha.haha I guess he will eventually get home from the other direction
Hopefully hahahahha.
Back at it last night boys.that’s awesome Rob! Take it slow if necessary
Shoulder hurt first few sets but eventually lubed up nicely pretty sore this morning though.
5 sets high cable crossover
Superset
5 sets cable rear delt
5 sets bw dips 50,40,35,30,25
Superset
5 sets front db raises 15lb db-sets of 30.
5 sets laterals db 20s for sets of 20
Superset
5 sets db shrugs 70s for sets of 50
5 sets db curls 35-55lbs
Superset
5 sets v bar pushdowns stack for sets of 40-50 these hurt the shoulder the most.
5 sets rotary calf
Superset
5 sets crunches
Hopefully I can lift again on Tuesday and get back to every other day. From what I’m feeling and reading I have shoulder impingement.
Back at it last night boys.
Shoulder hurt first few sets but eventually lubed up nicely pretty sore this morning though.
5 sets high cable crossover
Superset
5 sets cable rear delt
5 sets bw dips 50,40,35,30,25
Superset
5 sets front db raises 15lb db-sets of 30.
5 sets laterals db 20s for sets of 20
Superset
5 sets db shrugs 70s for sets of 50
5 sets db curls 35-55lbs
Superset
5 sets v bar pushdowns stack for sets of 40-50 these hurt the shoulder the most.
5 sets rotary calf
Superset
5 sets crunches
Hopefully I can lift again on Tuesday and get back to every other day. From what I’m feeling and reading I have shoulder impingement.
Back at it last night boys.
Shoulder hurt first few sets but eventually lubed up nicely pretty sore this morning though.
5 sets high cable crossover
Superset
5 sets cable rear delt
5 sets bw dips 50,40,35,30,25
Superset
5 sets front db raises 15lb db-sets of 30.
5 sets laterals db 20s for sets of 20
Superset
5 sets db shrugs 70s for sets of 50
5 sets db curls 35-55lbs
Superset
5 sets v bar pushdowns stack for sets of 40-50 these hurt the shoulder the most.
5 sets rotary calf
Superset
5 sets crunches
Hopefully I can lift again on Tuesday and get back to every other day. From what I’m feeling and reading I have shoulder impingement.
that’s awesome Rob! Take it slow if necessary
good job
Great session, and welcome to the delt-club!! ;)
Stop impinging yourself, robc.
April 03, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Bulgarian DB Split Squats - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 6 sets
Leg Press Calf Extensions - 6 sets
ON A MISSION
I plan to go to the gym today
Thanks Rob....I`m hobbling around like a cripple! :)
Back at it last night boys.
Shoulder hurt first few sets but eventually lubed up nicely pretty sore this morning though.
5 sets high cable crossover
Superset
5 sets cable rear delt
5 sets bw dips 50,40,35,30,25
Superset
5 sets front db raises 15lb db-sets of 30.
5 sets laterals db 20s for sets of 20
Superset
5 sets db shrugs 70s for sets of 50
5 sets db curls 35-55lbs
Superset
5 sets v bar pushdowns stack for sets of 40-50 these hurt the shoulder the most.
5 sets rotary calf
Superset
5 sets crunches
Hopefully I can lift again on Tuesday and get back to every other day. From what I’m feeling and reading I have shoulder impingement.
April 03, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Bulgarian DB Split Squats - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 6 sets
Leg Press Calf Extensions - 6 sets
ON A MISSION
Pressing
Bench w/ Slingshot - 4 sets
Close Grips Bench - 4 sets
JM Press (Smith) - 4 sets
D-Bell Bench - 4 sets
Smith BNP's - 4 sets
Arnold Press - 4 sets
Lateral Raise (machine) - 4 sets
Seated Press (machine) - 4 sets
Standing behind neck barbell press - 8 sets of 5
Deadlift - 6 sets of 5
Weighted dips - 9 sets of 5 superset Leg extensions - 9x17-20
Back at it last night boys.
Shoulder hurt first few sets but eventually lubed up nicely pretty sore this morning though.
5 sets high cable crossover
Superset
5 sets cable rear delt
5 sets bw dips 50,40,35,30,25
Superset
5 sets front db raises 15lb db-sets of 30.
5 sets laterals db 20s for sets of 20
Superset
5 sets db shrugs 70s for sets of 50
5 sets db curls 35-55lbs
Superset
5 sets v bar pushdowns stack for sets of 40-50 these hurt the shoulder the most.
5 sets rotary calf
Superset
5 sets crunches
Hopefully I can lift again on Tuesday and get back to every other day. From what I’m feeling and reading I have shoulder impingement.
Great workout brother wesThanks Henda!! :)
Is the workout a secret or will you share it?Tbh, working out is working out...why share every detail??
Tbh, working out is working out...why share every detail??
Tbh, working out is working out...why share every detail??
Not true. Most and by most I’d say 9.5 out of 10 people I see at gym train like pussies and get no results. Meanwhile I train like a freak and change constantly in one way or another. I just don’t get people working out for the sake of working out unless older and just trying to stay healthy but all the guys I see at gym with their gym bags,pre workouts,gallons of water, slogan t shirts,wraps etc… mostly train like old women.
Good work mate
Tbh, working out is working out...why share every detail??
Tbh, working out is working out...why share every detail??
Says the retard with a 38 page thread of his own replies about the songs he's listening to.
So the rest of us can get strong and sexy, like youBro...
Not true. Most and by most I’d say 9.5 out of 10 people I see at gym train like pussies and get no results. Meanwhile I train like a freak and change constantly in one way or another. I just don’t get people working out for the sake of working out unless older and just trying to stay healthy but all the guys I see at gym with their gym bags,pre workouts,gallons of water, slogan t shirts,wraps etc… mostly train like old women.Yeah but why reveal training secrets? so others can learn from me? for free? nah
Says the retard with a 38 page thread of his own replies about the songs he's listening to.My nikka
But Hanky says some workouts are just sweating to the oldies. And other workouts build massive glutes that just pop out in 3d from a thong so you can show off at your pool.Hanky says that? he's one crazy dude
Listening to Pantera AMAHey, Pantera is good stuff
Yeah but why reveal training secrets? so others can learn from me? for free? nahcome on pamith give it up!
come on pamith give it up!Today I went to the gym
Today I went to the gym
arms
barbell curl... 4 sets
hammer curl....4 sets
concent curl....4 sets
21's............2 sets
pushdowns.....4 sets
french press....4 sets
dips...............4 sets
diamond push ups... 2 sets
8-15 reps.. pyramid
Back
Bent Rows - 4 sets
Iso-Rows - 4 sets
Hammer Pulldowns - 4 sets
Smith Shrugs - 4 sets
Bi's
Barbell Curl - 4 sets
D-Bell Curl - 4 sets
Hammer/Preachers - 4 sets
;)
Very high roller gym you go to, SC.
Getbig worthy.
Question for Soul and Krank -
Do either of you guys ever use this thing called "Jacobs Ladder " ? (Anyone else with experience feel free to contribute)
Man this thing is an ass kicker. After just 3 or 4 minutes on this thing and Im gassed and pouring sweat. It's crazy because it doesn't feel like you're really exerting yourself. Just a fairly leisurely pace is all it takes.
Back12 sets work for growth or maintenance? For back I do 18 to 21 sets. Can’t say my back is growing but I’ve been training for 30+ years.
Bent Rows - 4 sets
Iso-Rows - 4 sets
Hammer Pulldowns - 4 sets
Smith Shrugs - 4 sets
Bi's
Barbell Curl - 4 sets
D-Bell Curl - 4 sets
Hammer/Preachers - 4 sets
12 sets work for growth or maintenance? For back I do 18 to 21 sets. Can’t say my back is growing but I’ve been training for 30+ years.
At my age just trying to hang on to what I got...Gotcha
At my age just trying to hang on to what I got...
whats the point in holding on to a carton of melted ice cream? ???
GR is jakkked.Hell yeah whatever he’s doing is working
whats the point in holding on to a carton of melted ice cream? ???
12 sets work for growth or maintenance? For back I do 18 to 21 sets. Can’t say my back is growing but I’ve been training for 30+ years.
So if "working out is working out", then what training secrets could you possibly have?Tbh, we keep our ''secrets'' to ourselves because part of the magic of bodybuilding is finding out what works for you
Besides "dat dere' cockroach-creatine" bro?
Tbh, we keep our ''secrets'' to ourselves because part of the magic of bodybuilding is finding out what works for you
Dave Draper: "The secret is, there are no secrets"...Bro...
Bro...
Oh, and today I went to the gym
Killed it today unlike Bhank
Oh, and today I went to the gym
April 06, 2023
Shoulders + Calves:
Seated Bradford Press - 5 sets
DB Lateral Raise - 4 sets (drop-sets)
Bent-Over Laterals - 4 sets (drop-sets)
Standing Calf Raise - 6 sets
ON A MISSION
Yesterday I did arms. 10 sets of 5 for biceps and ten sets of 5 for triceps but done in straight sets instead of super setting. It felt good to have a bicep pump as it kinda "cushions" the tricep work. The weight felt heavy to me but I am certain it wouldn't have been for anyone else here. ;D
Nice, Scott.
Standing behind neck barbell press - 6x5,1x4,1x3
Deadlift - 7x5
Weighted dips - 7x5
Leg extensions - 3x18-20
Leg curls - 3x10-12
Standing calf raise - 3x20
Music:
(https://i.discogs.com/05lqqzT3XOtdAxcZd9GbWRHHnQkyFcZBcb7zP-3ReWQ/rs:fit/g:sm/q:90/h:600/w:600/czM6Ly9kaXNjb2dz/LWRhdGFiYXNlLWlt/YWdlcy9SLTc0NTc4/MTgtMTQ0MTg4NDE1/MC02MzI1LmpwZWc.jpeg)
There's a rare listen, very old UFO.
One of my all-time favorite bands, saw them many times live, even w/ Jason Bonham on Drums.
They are winding things down now as theyve been at it for over 50 yrs.
Phil Mogg - One of Metals best singers.
Schenker on Guitar, nuff said.
(Mick Bolton played on this album)
April 07, 2023
Arms:
Super-Set # 1:
{Barbell Curl - 4 sets
{Seated Barbell Triceps Extensions - 4 sets
Super-Set # 2:
{Alternate DB Curl - 4 sets
{Lying DB Extensions - 4 sets
ON A MISSION
Did you train bro??Yep, I did chest, back, traps and arms, trained for an hour
"But did you win, Jimmy? Did you win?"Bro...
(http://images4.fanpop.com/image/photos/22800000/Trevor-in-The-Rookie-trevor-morgan-22855603-853-480.jpg)
Yep, I did chest, back, traps and arms, trained for an hour
Fantastic!!I hope I'm not revealing too many secrets so far
You rock brother! 8)
Extremely fun gym day, well rested (12 hrs sleep). 8)NICE!!!!
Superset ---- 4 sets of each
{Leg Curls
{Romanian Deadlift
Deadlift - 4 sets up to 455 for a single
- 225 x 8
- 315 x 5
- 405 x 3
- 455 x 1
Bench - 4 sets
- 225 x 3
Dips
- 4 sets
Reverse Pec-Deck (rear delt)
- 4 sets
Loaded stretch (hams, hips, back)
“Heavy” back and leg day
Deadlift 401.5lbs x 1x5
Stiff leg deadlift off 4 inch block 311lbs x 1x7
Barbell row 242lbs x 1x6
Single arm lat pull-down 1x13
Leg extention 1x24
Leg curl 1x13
Box squat 3x5
Olympic pause squat 3x5
Do a lighter leg and lighter back day through week with more varied movements goal this day is just to up strength gradually on deadlift and rowing movements with secondary focus on legs
Edit - girly not getbigger worth poundage’s added just to keep self accountable if I look back in 6 months and still lifting same weight thrn I absolutely suck
After what you went thru that’s great Henda. I prob couldn’t deadlift 400 lbs.Thanks brother I try and tell myself that but still feel a bit embarrassed about how heavy it felt even then I had to work up to it over the last 8 weeks ago before 400 was quite comfortable even if never trained deadlifts for a good while but slow and steady will keep plugging away
I hope I'm not revealing too many secrets so far
Better to play it safe and not post.Tbh I'm willing to reveal a little but that's it
“Heavy” back and leg day
Deadlift 401.5lbs x 1x5
Stiff leg deadlift off 4 inch block 311lbs x 1x7
Barbell row 242lbs x 1x6
Single arm lat pull-down 1x13
Leg extention 1x24
Leg curl 1x13
Box squat 3x5
Olympic pause squat 3x5
Do a lighter leg and lighter back day through week with more varied movements goal this day is just to up strength gradually on deadlift and rowing movements with secondary focus on legs
Edit - girly not getbigger worth poundage’s added just to keep self accountable if I look back in 6 months and still lifting same weight thrn I absolutely suck
Tbh I'm willing to reveal a little but that's it
No - don't put yourself down - you're doing great & no doubt will keep improving & getting stronger .
Keep that Positive mind set.
From what happened & where you were - to where you are now. Great Going . 👊🏻 👍🏻
Reveal a little, I'm sure you have some good tips (for real).Just straight sets, ty though bro, yeah I was strong back then, now i'm ok, i'm older now though i'm 46. Yeah I'm willing to share whatever i know, f*ck it
Your bench strength is no joke.
Do you like straight sets or do you like maximizers like negatives, rest-pause, etc?? Stuff like that...
April 10, 2023
Quads,Hamstrings,Triceps (light):
Leg Press - 6 sets
Bulgarian Split Squats - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 6 sets
Triceps Pressdowns - 3 sets (moderate weight,high reps......haven`t done this in eons)
ON A MISSION
Nice!Thanks GR....no,I`m training at a gym in town......joined for a year.
Wes you have a leg-press at home?
Bench / PressGood workout brother....that`s a shitload of work !!!!!!
Bench - 5 sets
225 x 5
245 x 3
315 x 3 (Slingshot)
315 x 3 (Slingshot)
315 x 3 (Slingshot)
Smith Inclines - 5 sets
Smith JM Press - 5 sets
D-Bell Bench - 5 sets (used the 90's, all the shoulder would allow, normally use the 125's)
Tri
D-Bell Skull Crushers - 5 sets
Dips - 5 sets
Seated French-Press - 5 sets
Standing behind neck barbell press - 2x5,4x4,1x3Good stuff as always Nat!!
Deadlift - 6x5
Weighted dips - 9x5
Leg extensions - 4x18-20
Leg curls - 4x10-12
Standing calf raise - 3x20
Thanks GR....no,I`m training at a gym in town......joined for a year.
I`ll more than likely do legs,chest,and back at the gym,and delts and arms at home.
Good stuff as always Nat!!
How many days a week are you deadlifting ?
For the past couple weeks about 3 times a week.Cool,got ya` !!
Previous workout (Friday) I felt not recovered. Today I felt good.
No way I can keep doing it this often realistically.
I looking for 20-30 total reps per workout in 10 minutes (4-6 sets of 5 or so). If I get 30 reps I add some weight.
After awhile the wall will hit me.
Took a few days off but today I did 5 X 5 on Smith rows and lat pulldowns and then Smith bench press and DB flys. No supersets on anythingg and on the bench I could not get more than one rep for my last set. It was good to rest and nice to be back. I think I will try for 3 or 4 sessions a week at least for this week.Nice going brother !!
I am weak. ;D
legs todayNice one Jeff....undercooked chicken will fuck you up bigtime!!
6 sets hacks
4 sets pendulum squats
4 sets single leg curls
4 sets standing calves
4 sets ab wheel
Felt really sick since eating some chicken yesterday , dont think I cooked it enough
Still feel like shit
Just straight sets, ty though bro, yeah I was strong back then, now i'm ok, i'm older now though i'm 46. Yeah I'm willing to share whatever i know, f*ck it
Nice one Jeff....undercooked chicken will fuck you up bigtime!!
It will make you shit your pants faster than Joe Biden chugging Miralax Milkshakes...
(https://res.cloudinary.com/teepublic/image/private/s--uVx2D5wK--/t_Resized%20Artwork/c_fit,g_north_west,h_954,w_954/co_000000,e_outline:48/co_000000,e_outline:inner_fill:48/co_ffffff,e_outline:48/co_ffffff,e_outline:inner_fill:48/co_bbbbbb,e_outline:3:1000/c_mpad,g_center,h_1260,w_1260/b_rgb:eeeeee/t_watermark_lock/c_limit,f_auto,h_630,q_90,w_630/v1632597029/production/designs/24539210_0.jpg)
Mr. Poopy-Pants.
46 with the IQ of a toddlerBro...
Tuesday morning
Back
Panatta Pulldown 3 x 8-12
Panatta back double bicep pulldown machine 3 x 8-12
Cable one arm row aRSENAL MACHINE (AMAZING)- 3 x 8-12
Hammer DY Row- 3 x 8-12
Face down paralllel row- 3 x 8-12
Shrug Machine- 3 x 8-12
Face Pull- 3 x 8-12
Hyperextsnions- 2 x 12-15
Head harness 3 sets
I'm building back up bit by bit!
Current split
Tues- Back
Weds- Glutes/Hames/Calves - I've got weak glutes
Thurs- Chest/Biceps/Forearms
Sat- Delts, Tris
Sunday- Quads, Calves
I am at Nathan De Asha's gym in Liverpool. Best gym i have ever trained at the ragne of equipment is crazy. Dbells to 100k. Great atmosphere and Nathan trains like a beast. Easy to motivate yourself in that environment. Some of the lads in there are strong as hell. 5 plate benches? 8 plate squat? But its a collegiate atmosphere.l The thing he insists on are everyone puts the weights back and keeps the place tidy and is polite. Or you get a ban. Lots of female fitness athletes in. It keeps me out of the pub and in a good mental frame of mind.
Gymrat your sessions are mental!
He's a legend- he genunely cares about the members, is approachable as are all his team. Over the years i've trained in the best UK gyms in London etc- his blows every gym out of the water. Love it!sounds like an awesome gym
And he's crazy strong too!
Me, less so. Less so by a distance!
April 11, 2023
Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets
Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets
ON A MISSION
Way to go, Wes!Thanks buddy!! :)
April 11, 2023
Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets
Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets
ON A MISSION
I've realised my workout today looks like a fucking fitness chicks! Apologies - in fairness the entire back of the legs are 'wobbly'.You`re workouts look great man !!
Wes are you back at a gym or at home?
wazhazbin
ask hanky for his forearm programme mate
he might spill his secret
Well you sonzabitching bunch of misfits you did it now.My man!! :)
i come here for a few laughs
and last night i go and join a damn gym.
way to go...
April 13, 2023
Shoulders + Calves:
Seated Dumbell Press - 4 sets
Dumbell Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets
Calf Raises - 5 sets
ON A MISSION
HUZZAH! Well done, my brother!Thanx Scott !!! :)
chest, bi's forearmsGood one brother!!
incline flye machine 3 x 12
incline press 3 x 8-12
decline panatta chest press 3 x 8-12
pec dec- 3 x 15
dip machine 3 x 15
dbell curls 3 x 12
preacher cable one arm 3 x 12
cable 21s 2 sets
wrist curl/hammer- 3 cycles
rev wrist/ rev curl 2 cycles
Today I did 30 min elliptical with incline for the lower back leg and then 5x10 deadlifts
Looking to take my game to the next level
Delts / Bi'sBrutal BNP GR....that had to be rough.....good stuff as always.
40 sets
Barbell BNP - 10 sets of 10 (Pyramid up for 5 sets, back down for 5 sets)
Seated D-Bell press - 5 sets
Rear Delt - Reverse D-Bell flyes - 5 sets
Side Laterals (machine) - 5 sets
Barbell Curls - 5 sets
Seated D-Bell Curls - 5 sets
(Random) Dips - 5 sets
Yeah dude will do.
Killed it today - too.
I'm going to Sorinex Summer Strong next month and Ryan Crouser (WR shot putter) is going to be there - still pinch me!!!
Not a fan of Lifetime's GHD machine...but they don't mind if you drag the rowers around. At least they didn't with the one I have been to.
SC...try this one.
1 Min work / 1 min rest
40 GHD sit up
40 dead @ 225
40 calorie row.
Its only one round, you can only work for one minute....the rest for one minute
I got 9 min flat. My rounds were:
GHD 33 / GHD x 7 + 12 dead / dead x 17 / dead x 11 + 10 cal row / 30 cal row
Fun morning in the home gym
Deadlift / Bench / Misc
Deadlift
5 sets up to 500 x 1. (1st time trying 500 in many years, went up rather smooth)
AnimalDon`t need one grape....I`m qualified,bonafied, and personified!! :D
Also - Wes - where is your qualifier contest?
Don`t need one grape....I`m qualified,bonafied, and personified!! :D
LOL,I`m doing the Masters Nats,but I`m waiting a year and a half or so approximately as I will turn 70 right before the contest......then possibly the IFBB North America again.
Ok, when/where is you 'turn pro' contest?
Might have to get SC and road trip.
Oh this looks super cool - is it like this?
Min 1 - 33 GHD
Min 2 - rest
Min 3 - 7 GHD 12 DL
Min 4 - rest
Min 5 - DL 17
Min 6 - rest
Min 7 - DL 11 + 10 cal
Min 8 - rest
Min 9 - 30 cal
Damn man.
Do you do any box breathing, 90/90 breathing to recover fast in that minute?
Fun morning in the home gymGreat pulling power GR....awesome!!
Deadlift / Bench / Misc
Deadlift
5 sets up to 500 x 1. (1st time trying 500 in many years, went up rather smooth)
Bench
5 sets up to 265 x 1 without Slingshot (delt slowly getting better, some pain)
Dips
5 sets
Chest and trisGood one Henda!!
Machine fly 1x15
Hammer strength incline 1x8, 1x12
Machine lateral raise 1x16, 1x22 plus 2 drop sets and partials
Barbell bench 2x7
Weighted dip 1x10
Tricep pushdown 1x15,6,5 rest pause set
Overhead rope extension 1x15
Machine dips 1x22
Weighted dip
Chest and tris
Machine fly 1x15
Hammer strength incline 1x8, 1x12
Machine lateral raise 1x16, 1x22 plus 2 drop sets and partials
Barbell bench 2x7
Weighted dip 1x10
Tricep pushdown 1x15,6,5 rest pause set
Overhead rope extension 1x15
Machine dips 1x22
Weighted dip
Chest and tris
Machine fly 1x15
Hammer strength incline 1x8, 1x12
Machine lateral raise 1x16, 1x22 plus 2 drop sets and partials
Barbell bench 2x7
Weighted dip 1x10
Tricep pushdown 1x15,6,5 rest pause set
Overhead rope extension 1x15
Machine dips 1x22
Weighted dip
5 mile walk.
90 min BJJ class
Oh this looks super cool - is it like this?
Min 1 - 33 GHD
Min 2 - rest
Min 3 - 7 GHD 12 DL
Min 4 - rest
Min 5 - DL 17
Min 6 - rest
Min 7 - DL 11 + 10 cal
Min 8 - rest
Min 9 - 30 cal
Damn man.
Do you do any box breathing, 90/90 breathing to recover fast in that minute?
How is the bjj going?
Sweating to the old oldies.
5 days in a row for meWay to go brother!! :)
Way to go brother!! :)
i gotta be careful,,, i don't want to get too big too fast!!Same here.
i gotta be careful,,, i don't want to get too big too fast!!
Meanwhile, Bhanks hits a few poses before the Vid-Cam and looks like he's about to have a stroke and a conniption. :D
Chest and tris
Machine fly 1x15
Hammer strength incline 1x8, 1x12
Machine lateral raise 1x16, 1x22 plus 2 drop sets and partials
Barbell bench 2x7
Weighted dip 1x10
Tricep pushdown 1x15,6,5 rest pause set
Overhead rope extension 1x15
Machine dips 1x22
Weighted dip
Great to see Henda!! Nice!
Hi Henda ! 🙋
That is awesome, well done.
Yes indeed, one must take heed of "bhanky's folly" as the massivity of his muscles is only exceeded by his ego and his huge heed. Let the lessons of his leanness guide you through rough seas to the port of power where you will always squat exactly the number of reps you claim to have done no matter the true count. ;D
Sorry about the rambling. I am at a loss for logic where bhanky is concerned. ;D You my friend are bound only by the temperament of an adult which is yours by both reason and how your were raised. Thank the Lord for that, brother!
Sir Scott, may I suggest these for your inspiration? :DThe Scott penned all those books under some his various pseudonyms !! :D
(https://i.pinimg.com/474x/cb/2e/e0/cb2ee046f0a09d07e84279e756bb359a.jpg)
(https://d28hgpri8am2if.cloudfront.net/book_images/onix/cvr9781510745940/understanding-mental-illness-9781510745940_hr.jpg)
(https://i.ebayimg.com/images/g/B-wAAOSwahheXIoU/s-l640.jpg)
(https://omegazadvisors.com/wp-content/uploads/2012/03/Rogets-Thesaurus.jpg)
(https://compote.slate.com/images/27b80eb6-b1b3-4f9f-8ac1-9b84e2cd3fcb.jpg)
The Scott penned all those books under some his various pseudonyms !! :D
Standing behind neck barbell press - 2x5, 4x4(https://www.pngmart.com/files/22/Emoji-Thumbs-Up-PNG-HD.png)
Deadlift - 6x5
Bench press - 7x5
Standing calf raise - 7x15-20
Sir Scott, may I suggest these for your inspiration? :D
(https://i.pinimg.com/474x/cb/2e/e0/cb2ee046f0a09d07e84279e756bb359a.jpg)
(https://d28hgpri8am2if.cloudfront.net/book_images/onix/cvr9781510745940/understanding-mental-illness-9781510745940_hr.jpg)
(https://i.ebayimg.com/images/g/B-wAAOSwahheXIoU/s-l640.jpg)
(https://omegazadvisors.com/wp-content/uploads/2012/03/Rogets-Thesaurus.jpg)
(https://compote.slate.com/images/27b80eb6-b1b3-4f9f-8ac1-9b84e2cd3fcb.jpg)
The Scott penned all those books under some his various pseudonyms !! :D
Cunning Linguist Of Peace :D
Dip session today, bodyweight only, 60 seconds rest, then 120secs rest every 5th setImpressive !!
20, 20, 20, 20, 20
20, 20, 20, 20, 20
20, 20, 15, 15, 15
15, 15, 15, 15 ,15
12, 12, 12, 12, 12
10, 10, 10, 10, 10
Then 3 sets of pec deck machine of 15 reps
Goosed now
Impressive !!
Dip session today, bodyweight only, 60 seconds rest, then 120secs rest every 5th set
20, 20, 20, 20, 20
20, 20, 20, 20, 20
20, 20, 15, 15, 15
15, 15, 15, 15 ,15
12, 12, 12, 12, 12
10, 10, 10, 10, 10
Then 3 sets of pec deck machine of 15 reps
Goosed now
Dip session today, bodyweight only, 60 seconds rest, then 120secs rest every 5th set
20, 20, 20, 20, 20
20, 20, 20, 20, 20
20, 20, 15, 15, 15
15, 15, 15, 15 ,15
12, 12, 12, 12, 12
10, 10, 10, 10, 10
Then 3 sets of pec deck machine of 15 reps
Goosed now
thanks WesI used to be pretty good at dips.....just started doing them again....I no longer bench either.
Dips has always been my favourite exercise and far more easier on my shoulders than bench which I haven't done in 10 years now
thighs calves todayGood one...I wish I had access to a pendulum squat machine,or even a hack squat machine. :(
Leg extension 4 x 15
Hack Squats 3 x 10
Adductors 3 x 15
Leg Press 3 x 15
Pendulum Squat 2 x 20
Calf Raise 5 x 15
Seated Calf 3 x 30
I threw up outside the gym 15 minutes after this!
Sculpture that is some session! Massive props mate
Love it. I love occasionally doing 20-30 sets of dips. Great stuff.
I trained yesterday
with lower body for me wes its alll about a decent amount of reps.:D
I've gone ultra heavy on leg press in the past and popped 2 ribs. I load up for 10-15 and keep the rest between sets to 1 minute. Genuinely love legs a it seperates the Hazbins from the Hankys
Trained your muscles, or trained your eyes on a young man's cock bulge as he strolled passed the dumpster you were peeking out from while vigorously wanking?
Are you able to talk to Pamith's dead pet cockroaches?
Trained your muscles, or trained your eyes on a young man's cock bulge as he strolled passed the dumpster you were peeking out from while vigorously wanking?Bro...
Trained your muscles, or trained your eyes on a young man's cock bulge as he strolled passed the dumpster you were peeking out from while vigorously wanking?
Trained your muscles, or trained your eyes on a young man's cock bulge as he strolled passed the dumpster you were peeking out from while vigorously wanking?
Haha hi Jane thanks hope you feeling a bit better after bad news about the dog
AbsFinish strong Tom !!
Shoulders
Chest
Light weights. Continuous tension. Time under tension. Very short rest.
Competition is 27 days away.
chest
inc barbell 4 sets.... last set 315x6
hammer strength flat press 4 sets
dips 4 sets.... added some weight for the first time in years...25lb plate
flat flys 4 sets
pushups 2 sets
chest
inc barbell 4 sets.... last set 315x6
hammer strength flat press 4 sets
dips 4 sets.... added some weight for the first time in years...25lb plate
flat flys 4 sets
pushups 2 sets
chest
inc barbell 4 sets.... last set 315x6
hammer strength flat press 4 sets
dips 4 sets.... added some weight for the first time in years...25lb plate
flat flys 4 sets
pushups 2 sets
First day "back at it" (oh brother) today after a 12-day layup with COVID.
Squats, knee extensions, standing calf raise, split squat, seated calf raise, five sets each.
chestAnimal !!
inc barbell 4 sets.... last set 315x6
hammer strength flat press 4 sets
dips 4 sets.... added some weight for the first time in years...25lb plate
flat flys 4 sets
pushups 2 sets
First day "back at it" (oh brother) today after a 12-day layup with COVID.Nice one.....be prepared to be sore!!
Squats, knee extensions, standing calf raise, split squat, seated calf raise, five sets each.
Bench / TRIGood stuff GR !!
Flat Bench - 5 sets
Smith Inclines - 5 sets
Smith JM Press - 5 sets
D-Bell Bench - 5 sets
Skull Crushers - 5 sets
Dips - 5 sets
French Press (D-Bells) - 5 sets
April 17, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Unilateral Leg Presses - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 5 sets
Leg Press Calf Extensions - 6 sets
ON A MISSION
Nice going, Bro-Wes.Thanks Nat !! :)
Wide pull downs 4 sets
Narrow pulldowns 4 sets
Seated row 4 sets
Unilateral seated row 4 sets
T-bar rows 3 sets
Pull-ups 3 sets
Rev hyper ext 3 sets
20 minutes on the treadmill
Very thorough, deadz.Just trying to keep up. ;)
Just trying to keep up. ;)
I went to the gym
Standing behind neck barbell press - 3x5, 4x4
Bench press - 6x5
Leg extensions - 4x15-20
Leg curls - 4x8-15
Standing calf raise - 3x15-20
Had baseball for first time Sat / Sun......legs, hips sore as fuck all. So a mostly weight lifting workout.
Warmup 10 min - airdyne, sled pulls, bands
DB Bench: 15, 12, 6, 5,5,5,5,5
CGBP: 3 x 7, 3 sec pause at bottom > Wide pull up x 5
Seated DB lateral x 12 > wide pull up x 5
5 x E2MOM:
100 ft farmers walk, 88/lb 100/lb KB, switch KB hands at 50ft
Banded face pull x 10
10 push up
Hammer curl x 8
Looking great Ro !!
Getting there, trying.
Back
Pull ups - 5 sets
Seated rows - 5 sets
Pulldowns - 5 sets
1-arm d-bell rows - 5 sets
Shrugs - 5 sets
Reverse hypers - 5 sets
Face-pulls - 5 sets
Did you hang out by the showers a little longer than usual?There are no showers at my gym, relax
Getting there, trying.
Getting there, trying.
Getting there, trying.
Alternate training today:alot of energy expendeture are you trying to 'burn fat'?
Airdyne - 2 min
3 x sled pulls / push
5.2 mile run - zone 2
1/4 ruck w/100 lbs
1/4 ruck w/40 lbs
1/4 ruck w/100 lbs
1/4 ruck w/ 40 lbs
10 ruck lunges
alot of energy expendeture are you trying to 'burn fat'?
Hey man how much lifting do you do in the final week before a show? And separate question as in during your regular training do you squat or leg press what is your go to for quads?
Alternate training today:
Airdyne - 2 min
3 x sled pulls / push
5.2 mile run - zone 2
1/4 ruck w/100 lbs
1/4 ruck w/40 lbs
1/4 ruck w/100 lbs
1/4 ruck w/ 40 lbs
10 ruck lunges
Very impressive, Grape.
How far is a 1/4 ruck?
Nothing heavy or close to failure, a few hard upper body sessions with higher reps and alot of squeezing.
Squats are my go to for quads. I also leg press sometimes.
oops....not far meant 1/4 mile. Am going to mix in shorter rucks with heavier weight to ramp up to a 2 mile 100 lb ruck. I could have just gutted it out and been miserable and sore today, but have acquired the smallest bit of wisdom at this point, lol.
I wanted to practice carrying something in a fatigued state after the run.
That's very impressive.
April 19, 2023
Back,Traps,Lower Back:
Lat Pulldowns - 4 sets
DB Pullovers - 4 sets
Seated Cable Rows - 4 sets
Couldn`t do any bent over rowing movements as my trick lower back was out of alignment once again.
DB Shrugs - 3 sets
Seated Back Extension Machine - 3 sets (very high reps)
ON A MISSION
Smart. Good workout.Thanks Nat....I feel like I have a knife in my lower back,then in a week or two,it`ll be gone.
he will now respond by telling you that its all wrong what you are doing...
Looking great big man, whens the show?
Thanks, in 4 weeks, gym condition won't cut it ;)PCA?
PCA?
Im at the NABBA NW 27th May and Britain 3rd June
Big Ro A question while you are here- how long is your average prep?
do you think its possible to get show ready sliced and diced in 2 weeks?
Getting there, trying.
Certainly are ,
Looking very good
You'll do very well. 👊🏻
Leg extensions 4xGood one brother!!
Leg press 4x
Front cable squats 2x
Lying leg curls 4x
Seated leg curls 2x
Stiff leg deads 2x
Leg press calf raise 1x
Seated calf raise 1x
Standing calf raise 1x
30 minutes treadmill
Good one brother!!
I went to the gym earlier
fuck off pamith
PCA or NPC Irish Muscle Contest.Good luck with it Ro
Good luck with it Ro
Chest, shoulders, triceps, cardio and a dip in the sea today. Not a big pump here, a bit flat, but getting leaner each day.world class shape and proportions
thank you.
Chest, shoulders, triceps, cardio and a dip in the sea today. Not a big pump here, a bit flat, but getting leaner each day.
fuck off pamithBro...
Bro...
world class shape and proportions
My Nilla!
Delts / Bi's
Smith BNP - 10 sets
Arnold Press - 5 sets
Rear Delt machine - 5 sets
Side lateral machine - 5 sets
Preacher curls (non-strict) ;) - 5 sets
Seated D-Bell Curls - 5 sets
Spider Curl (machine) - 5 sets
11 days in. trained as often and hard as this frail old body will allow.
lost 1.1 lb fat according to the gym scanner, however accurate those are..
at this rate i should be hanklean by late 2024
That's a winning strategy.
.
You a pressing fool, GR.
Awesome.
Superset w/ Gironda Press to Neck
225 x 5 (5 sets)
One year out of college I was doing this exercise with that weight on a smith machine and actually separated my shoulder.
Never touched that fucking thing again.
Killed it today.
leg Press super and drop sets
Sleds
Deads
Bench
Push ups
Assault Bike
2 hours worth
Beast! 8)
Got a cold for the first time in years.Rest up brother!!
Slight sore throat, scratchy voice, kind of tired, feeling subpar.
Had it for the past few days.
well two weeks since i joined the gym.
body isn't tolerating it too well, but i need to get in a bit better shape.
57 years old and a couple years off, if my muscle memory doesn't have
alzheimers i should make some progress.
You will be a jakkked freak in no time.
well two weeks since i joined the gym.
body isn't tolerating it too well, but i need to get in a bit better shape.
57 years old and a couple years off, if my muscle memory doesn't have
alzheimers i should make some progress.
aging is a mother fucker....when you wake up and something hurts and you have ZERO idea why...thats when you know father time has fucked you*(https://media.tenor.com/Nc776qp4tPEAAAAM/waiting-tapping-foot.gif)
* or wes...not sure who is older and has a working cock
aging is a mother fucker....when you wake up and something hurts and you have ZERO idea why...thats when you know father time has fucked you*
* or wes...not sure who is older and has a working cock
Mowed lawn for 1.5 hoursHow ya` feeling Nat....is the cold going away?
Standing behind neck press - 6x5
Deadlift - 6x5
Bench press - 6x5
into my third week. 25% bodyfat. arm just under 18
youre going to really send hankins to the loony bin w your results!!
How ya` feeling Nat....is the cold going away?
Good workout my friend! :)
into my third week. 25% bodyfat. arm just under 18Looking great Haz !!
Same. Not too bad but not 100%.Good,I haven`t had a cold in a long time but now that I`ve said it,I`m bound to get one!! :D
i'd never make it near his level.
have you seen all the amazing thingshe has told ushe has accomplished?
into my third week. 25% bodyfat. arm just under 18
Well, you're still at it so thats a plus. Right?
youve seen his precontest diet.. and anabolic, amphetemine, diuretic, painkiller, fppt kidney secret weapon... it could still happen for ya brother!!
into my third week. 25% bodyfat. arm just under 18
Looks pretty damn good to me.
ya back since Apr 11 after years off. not much muscle pain with the light weights i'm
using but the structural ache is bad.
I cannot recall if I posted this but recently but I tried to bench press with 150lbs and it kinda slammed into me. Big mistake. I now have a bruised sternum and chest muscles but it doesn't hurt as much as my stoopid ego. Yup. I did not think to set the catches on my Smith Machine and paid the price for wanting to be me more than I can right now. Does that make sense? It took a while for things to quit spinning and for me to be able to get the bar high enough on the holes for the hooks to get out.
My doctors are pissed. I put this here to remind me and shame me into not being a dumbass ever again. As if. ::) ;D They said no bench presses for a long time. Today I did 5 sets of curls and triceps for 20 reps each with 15lbs. I am not giving up but I will be giving in to reality. I am supposed to go visit relatives in the midwest but am not allowed to fly and cannot yet drive for long distances but if/when my doctors say I can then I will but I will take my time getting there and I will only see my favorite aunties and not the cousins that were assholes to me. And my little sister!
Reality is I did this to me because instead of being inspired by you gentlemen I was incited by my ego and thoughts of YEARS gone by. My daughter told me she is pregnant with their third child and I need to be around. One of my nieces has suffered three miscarriages but is now pregnant and holding on past the time she lost her other babies. I need to be around. ;D
150lbs. I am not soon going to forget nor forgive myself. I have been hit by cars and gotten up faster and in better condition. What a maroon! Thank you for reading. I welcome any instructive chiding.
into my third week. 25% bodyfat. arm just under 18You look huge. The forearms never left, the chest is there and the back looks thick. At 57 it's about cardio, energy and keeping a reasonable weight with some muscles and you are right there. Freak genetics.
I cannot recall if I posted this but recently but I tried to bench press with 150lbs and it kinda slammed into me. Big mistake. I now have a bruised sternum and chest muscles but it doesn't hurt as much as my stoopid ego. Yup. I did not think to set the catches on my Smith Machine and paid the price for wanting to be me more than I can right now. Does that make sense? It took a while for things to quit spinning and for me to be able to get the bar high enough on the holes for the hooks to get out.Slow and steady my friend.....slow and steady.
My doctors are pissed. I put this here to remind me and shame me into not being a dumbass ever again. As if. ::) ;D They said no bench presses for a long time. Today I did 5 sets of curls and triceps for 20 reps each with 15lbs. I am not giving up but I will be giving in to reality. I am supposed to go visit relatives in the midwest but am not allowed to fly and cannot yet drive for long distances but if/when my doctors say I can then I will but I will take my time getting there and I will only see my favorite aunties and not the cousins that were assholes to me. And my little sister!
Reality is I did this to me because instead of being inspired by you gentlemen I was incited by my ego and thoughts of YEARS gone by. My daughter told me she is pregnant with their third child and I need to be around. One of my nieces has suffered three miscarriages but is now pregnant and holding on past the time she lost her other babies. I need to be around. ;D
150lbs. I am not soon going to forget nor forgive myself. I have been hit by cars and gotten up faster and in better condition. What a maroon! Thank you for reading. I welcome any instructive chiding.
Slow and steady my friend.....slow and steady.
I must have done this to force me to do what is right. ;D Thanks, brother. I am as bad as bhanky. I let my ego tell me how to train.That`s no biggie as long as you didn`t get hurt.
Why no bench presses?I really bruised my sternum. The doctor said nothing is torn or broken they just don't want me making the same stupid mistake again right away. I'll do 10 sets of light DB flys. But not yet. I'll just do shoulder and arms for a week or two. For back I'll do light stiff leg deadlifts and maybe light good-mornings.
into my third week. 25% bodyfat. arm just under 18
That`s no biggie as long as you didn`t get hurt.
Hurt pride is nothing,we all have that at times.
Yup. I did a bhanky on myself. Hopefully he'll see this and not do something as stupid to himself.Fuck him!! :D
I miss him!! :D
You look huge. The forearms never left, the chest is there and the back looks thick. At 57 it's about cardio, energy and keeping a reasonable weight with some muscles and you are right there. Freak genetics.
You look huge. The forearms never left, the chest is there and the back looks thick. At 57 it's about cardio, energy and keeping a reasonable weight with some muscles and you are right there. Freak genetics.
While I will never disparage cardio, I would argue weightlifting and strength training is more important as one ages.
I really bruised my sternum. The doctor said nothing is torn or broken they just don't want me making the same stupid mistake again right away. I'll do 10 sets of light DB flys. But not yet. I'll just do shoulder and arms for a week or two. For back I'll do light stiff leg deadlifts and maybe light good-mornings.
http://www.getbig.com/boards/index.php?topic=437272.msg9993698#msg9993698
SC...try that conditioning piece....2nd round is all about how much you can suffer
My form on barbell snatch sucks,.
On DB snatches im good
Yesterday I lifted weight
I was referring to just the row / ASSAULT BIKE (trigger warning) part.
There are guys putting up scores of 280+....I only managed 222. I would imagine they are selling out on the rower in the first round.
You guys are just "sweating to the oldies" while I prefer "drugging like the junkies".
Makes me be "in shape". ::) ::)
Off everything he would melt like witch in the Wizard of Oz and he knows it.
Delts and bicepsawesome job Henda.Great to see you hitting it
Rear delt machine fly 1x12, 1x12,5,4 (2x drop plus partials)
Dumbbell lateral raise (stop about 10 inches from thigh to keep tension on delts) 1x17, 1x17,5,6 (as above 2x drop + partials)
60 degree smith incline 1x6, 1x11 (don’t like smith don’t know why tried it back to barbell next week)
Cable lateral raise 1x12,5,4
Horizontal hammer strength chest press 1x15
Cable curl 1x12,6,5 (rest pause set)
Machine preachers 1 arm at time 2x10
Dumbbell hammer curl 1x15
awesome job Henda.Great to see you hitting it
You guys are just "sweating to the oldies" while I prefer "drugging like the junkies".
Makes me be "in shape". ::) ::)
http://www.getbig.com/boards/index.php?topic=437272.msg9993698#msg9993698
SC...try that conditioning piece....2nd round is all about how much you can suffer
bro - suffering is growth. I have a few guys in my BJJ crew doing first GR events in July with me. They will be fine, its just a different type of suffering. Longer, more painful, but more worth it. This one is for Red Wings up in the mountains in July. The cadre assigned to the event is one of the damn best. Would go to hell and back with this guy.
You guys are just "sweating to the oldies" nothing beats my workouts of selfie-rings and texting during a session.
I havent grown a lb. in 20 years of taking anabolics, but I sure know my bodybuilding!!!
in my third week back training and the results aren't what i was hoping for dammit.it happens…don’t I know
guess i got old somewhere along the way
in my third week back training and the results aren't what i was hoping for dammit.
guess i got old somewhere along the way
You guys are just "sweating to the oldies" nothing beats my workouts of selfie-rings and texting during a session.
I havent grown a lb. in 20 years of taking anabolics, but I sure know my bodybuilding!!!
Get on the 1gram weekly trt regimen.
fuk i never did that for the 5 nationals i competed in
That’s impressive.
Music:
(https://i.scdn.co/image/ab67616d0000b27337174987e80bd7fd1453e0f8)
Great obscure choice... Singer Scott Hill reminds of Ace Frehley (voice wise)...
strongest i ever got was on 300mg test per week and 20mg dbol per day.
Well, you never took melatonin or flatbread pizza....so that explains why there is no "pro" by your name. Kindly fuck off with your lack of dedication to the sport.
Well, you never took melatonin or flatbread pizza....so that explains why there is no "pro" by your name. Kindly fuck off with your lack of dedication to the sport.
Today I did 5 sets of 20 reps on DB Laterals for my delts. Then a Tri-Set with the following:
5 sets of 20 for BB curls with my non-Weider "Arm Blaster"!
5 sets of 10 for standing DB wrist curls.
And lastly, 5 set of 20 Tricep Pushdowns.
This took me about 40 minutes to do and I got my heart up to 122 bpm max and kept it over 105 bpm for more than half the workout. That is good for my heart and something my doctors want me to accomplish as it is considered good cardio therapy.
I still do not have arms, vascular or otherwise, like wazhazbin nor the strength of any of you but I do have you all for inspiration. I am sincere in my thanks.
Well, you never took melatonin or flatbread pizza....so that explains why there is no "pro" by your name. Kindly fuck off with your lack of dedication to the sport.
hey man i wasn't willing to push the envelop like some kamikazes here. safety first.
Well, I can appreciate that. You might have ended up with gas, bloating, and kicking the inside of a car while shitting blood from your bio-identical hemorrhoid.
Good work Scott.
Well done, Sir Scott, Henda, and SC.yes sir a lot of good work going on here
(https://c.tenor.com/9PRHMjKb5AkAAAAC/jack-nicholson-yes.gif)
Well, you never took melatonin or flatbread pizza....so that explains why there is no "pro" by your name. Kindly fuck off with your lack of dedication to the sport.
Well done, Sir Scott, Henda, and SC.
(https://c.tenor.com/9PRHMjKb5AkAAAAC/jack-nicholson-yes.gif)
yes sir a lot of good work going on hereIndeed.....good work fellas!!
1997 - 22 yo
dense muscle for a natural.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.careful with the big weights close to show
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Thank brotha!!! My dad had me on the crew at 11. I was carrying heavy ass S!!! since 11 - fence pipes, mixing cement, digging holes, by the time i was 13 yo already killing it.
careful with the big weights close to show
Looking great as usual...
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.Looking fantastic Ro !!!
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
thanks, I want to bring a thick massive look along side full conditioning, if possible.never, tried them once just gave me the jitters
Do you use any fat burners...T3,Clen?
thanks, I want to bring a thick massive look along side full conditioning, if possible.
Do you use any fat burners...T3,Clen?
Looking great.
Oddly enough at my strongest i could deadlift 275kg for reps, but couldn't BB row 140kg to save my life.
Impressive.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Looking great.
Oddly enough at my strongest i could deadlift 275kg for reps, but couldn't BB row 140kg to save my life.
Impressive.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.Looking great man! Good luck in your contest
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Decent back session today. If I had more in the tank I would have done but as it was it would have been counterproductive.
3 x 8 deadlift with 180kg
3 x 10 pull up with full stretch and contraction (chin above bar)
3 x 8 140kg barbell row
1 x unilateral handle pulldown x 10
training and life sucks to look good in a thong.
Sundays back and legs session
Deadlift 1x6
Defecit Stiff leg deadlift standing on 4 inch block 1x8
Barbell row 1x6
One arm pulldown 2x9
Barbell squat 1x6
Adductor machine 1x8,5,4 (drop set)
Leg curls 1x11
Leg press 1x12
Face pull 3x20,20,25
Arms today: 20 sets of biceps and 20 sets of triceps.
Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency
I have no split....and I think that the split thing is very "bro-sciency". Not shitting on your post...just what I feel after all these years
Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency
Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency
(https://cdn.shopify.com/s/files/1/0270/4962/3652/files/Texas_Power_Bar_TM_100x.png)
BUDDY CAPPS
(https://cdn.shopify.com/s/files/1/0270/4962/3652/files/About_Us_540x.jpg?v=1613714799)
Texas Power Bars
When I started lifting weights with Olympic bars back in the 1960’s, I noticed that there was hardly any grip. The knurling on these bars was so light when the bars were new, that now years later they were almost slick. The sleeves were held on to the bar with a threaded end cap and the inside collars were held in place with a set screw. Each sleeve consisted of three pieces.
Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency
Normally an off today, but I squatted. Got my new Texas Power Bar in.
I had him make me a deadlift bar at the beginning of the RONA.
Ill be bringing this bar to the gym, with my bar-lock, and keep it in the back closet for my use only.
The bars at the gym are all abused, bent, shit...
Anyways:
Squats:
135 x 10
135 x 10
225 x 8
225 x 8
315 x 5
405 x 3
455 x 1
455 x 1
Ill do legs for real, on WED...
Stop yelling at me!
;D
Do you have any volume that you keep track of overall or just wing it?
Weider listen to your body principles?
Stop yelling at me!
;D
Do you have any volume that you keep track of overall or just wing it?
Weider listen to your body principles?
i started back training apr 11 after a couple years off. arms are up to 18 at this point
i started back training apr 11 after a couple years off. arms are up to 18 at this point
Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency
i started back training apr 11 after a couple years off. arms are up to 18 at this point
Arms today: 20 sets of biceps and 20 sets of triceps.
Thanks, Henda, Krank, Big Rob, Gym Rat, Cephissus and any others that I have missed
Going to try push, legs, pull twice a week with an off day every 4th day for shits
Already looking fucking awesome mate
:)
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1439353;image)
Is that place open 24 hours or just around-the-clock?
4am -11 pm
I was going to rejoin for the summer....for swimming...but those fuckers just instituted a "fee" to use the outside pool by calling it their "beach club". Nickel and diming people left and right.
Missed training legs today due to tons of errands but will combine shoulders + arms to cover all bases.
First workout I missed in a while....glad there are 7 days in a week.
4am -11 pmI would stay open all night, save having to turn all the lights off set the alarm and lock up
translation: got lost in the back of a costco for 5 hours after battery for life alert bracelet died
translation: got lost in the back of a costco for 5 hours after battery for life alert bracelet diedLOL ;D
LOL ;D
First workout in about a month. Hardly serious but training nonetheless.
5x20 laterals with hammer grip
5x20 front raises hammer grip
5x20 rear delt hammer grip
5x20 shrugs with bands
5x20 ez bar curls
5x20 hammer grip band pushdowns
5 sets 20 reveres grip wrist curls
2 sets of 100 calf raises
Felt great, went super light all shoulder work was very slow and controlled with 7lb dbs.
60 lbs on ez bar curls
Shoulder seems to be holding up.
lifting yourself off the toilet doesn't countBro...
I would stay open all night, save having to turn all the lights off set the alarm and lock up
The bigger question is....are you wider than that door frame behind you?
;)
[/quote
Hour of the Gods.
Impressive Rob.
Went to BJJ for 90 min.
any excuse to wrap your legs around another man....
Yesterday was thighs and calves
Leg extension- 4 x 15 last set triple drop
Hack squats- 3 x 15
Adductors- 3 x 15
One legged leg press 3 x 20 last set triple drop
Pendulum Squats 2 x 12 (could barely walk after leg press so went light and controlled)
Calf Raise 4 x 20
Seated Calf Raise 3 x 20
Was absolutely batttered after this.
In other news Nathan de Asha is currently about 305lbs and training like a beast. Its going to be interesting to see him in his next contest as he leaves it all in the gym. Absolute machine. 6 plates a side on a plate loaded shoulder press. Its easy to get motivated in the gym!
Yesterday was thighs and calves
Leg extension- 4 x 15 last set triple drop
Hack squats- 3 x 15
Adductors- 3 x 15
One legged leg press 3 x 20 last set triple drop
Pendulum Squats 2 x 12 (could barely walk after leg press so went light and controlled)
Calf Raise 4 x 20
Seated Calf Raise 3 x 20
Was absolutely batttered after this.
In other news Nathan de Asha is currently about 305lbs and training like a beast. Its going to be interesting to see him in his next contest as he leaves it all in the gym. Absolute machine. 6 plates a side on a plate loaded shoulder press. Its easy to get motivated in the gym!
;)
Happy Bday, SC.
Are you saying its not necessary to take peptides to get motivated like Major Quitter says?
haha! OPERATION SHORTCUT
Its hilarious at how bad his prep was but he seems to view it as a success.
I've lost 24 lbs in 8 weeks by moving more and eating clean. I plan on losing a further 20lb before hopping on 1ml test and 1ml deca for 14 weeks/ Have ot say muscle memory is a gift- I've only been back in the gym 2 months and its coming together nicely. I met up with Jeff last week and he looks phenomenal- could step onstage tomorrow easily. Had an honest discussion about cycles and he's convinced me that less is more and its a lifestyle decision. So no mega dosing for me! Just enjoying being motivated again and making decisions to positively impact on my life rather than self destruct!
Bench press - 5x5
Barbell rows - 5x5
Jefferson squats - 3x15
1 leg calf raise - 3 sets max reps
Reverse calf raise - 3 sets max reps
Ab isos
Nice one
May 08, 2023
[Quads,Hamstrings,Calves:
Leg Press - 5 sets
Leg Extensions - 4 sets
Seated Leg Curls - 5 sets
Leg Press Calf Exts. - 5 sets
Took last week off completely.....I had lost all desire to train.....feel much better now, but held back on volume as I know I`m gonna be as sore as Hell.
ON A MISSION
90 min back attack at 4 amHappy belated birthday my friend! :)
90 min BJJ
Focused. Unlike someone who will not be named.
Gotta combine chest + back tomorrow as my water tank is fucked.....bought a new one and have to install it today......no biggie but I wasn`t planning on this life gets in the way stuff! :D
Your back will get a workout lugging those tanks.yeah,plus I`m gonna` throw and pile firewood but this time I`m not gonna wreck my freaking elbow. :(
Happy belated birthday my friend! :)
Thank you.You`re welcome kid! :D
You`re welcome kid! :D
90 min back attack at 4 am
90 min BJJ
Focused. Unlike someone who will not be named.
Yeah you know what I was doing at 4am? Sleeping like a normal person only a sexually frustrated weirdo works out at 4am
Yeah you know what I was doing at 4am? Sleeping like a normal person only a sexually frustrated weirdo works out at 4am
Does a normal person talk relentlessly about their shits, their gas, getting their asshole cut open?
Perhaps you should just shut the fuck up about when he works out and focus on not quitting a show because you've fucked yourself up with all the fucking chemicals you've put in your body.
Geezus I fucking hate you. I utterly and truly would love to smash your fucking face in. Very few people get me to that point. Fucking know-it-all that never-will-be. I fucking need a break from this place because of you. All I want to do is come on here and see that you are in the hospital in a coma....so I can come down and pull the plug.
Does a normal person talk relentlessly about their shits, their gas, getting their asshole cut open?
Perhaps you should just shut the fuck up about when he works out and focus on not quitting a show because you've fucked yourself up with all the fucking chemicals you've put in your body.
Geezus I fucking hate you. I utterly and truly would love to smash your fucking face in. Very few people get me to that point. Fucking know-it-all that never-will-be. I fucking need a break from this place because of you. All I want to do is come on here and see that you are in the hospital in a coma....so I can come down and pull the plug.
He still is not over my 225 x 15 bench video at a lower bw than him and older and wait for it - no cocktail of drugs like he abuses for his fake tough guy persona.
You are the guy taking melatonin to sleep then taking preworkout full of stimulants to wake up and train at 4am. I don’t need any stimulants to train or sleep aids to counteract them later why do you?
bhanky is a tiny, weak, effete, effeminate, pusillanimous punk. A quisling of a qutter.
I walk the walk daily - this dirtbag drug addict with no friends just hovers here for some human interaction because in real life everyone else hates him just as much as we do.
I walk the walk daily - this dirtbag drug addict with no friends just hovers here for some human interaction because in real life everyone else hates him just as much as we do.
What walk are you walking only a complete ducking loser works out at 4am. When I go to the gym there are actual people and friends of mine there who say hello to me. I don’t just abandon my bed at 4am and leave my partner to wake up alone like an asshole. I have plenty of real actual friends who are into all kinds of different things. But no they are not all meatheads so I post that stuff here
You will never understand discipline, dedication, and drive. Your parents failed you. They raised a QUITTER and a DRUG ADDICT.
You don't have a partner - you have a leech feeding you a line of BS waiting for you to die shortly to take your inheritance and move in her better looking and bigger EX BF and her gaggle of kids in the house.
Keep it up - her plan is right on target timewise the way you are going with your horrid diet and drug addiction.
Again you are the loser going to the gym and leaving your woman behind at 4am. I am getting married in 2 weeks we couldn’t be happier with we have been dating for 2.5 years she is the best partner ever and a wonderful step mother to my son. I can’t imagine leaving her in bed at 4am to go workout that is an asshole move. I don’t even drink yet now I am a drug addict because my doctors prescribe me medication meanwhile you are taking uppers to train and downers to sleep everyday I hate hypocrites you are a hypocrite
Again you are the loser going to the gym and leaving your woman behind at 4am. I am getting married in 2 weeks we couldn’t be happier with we have been dating for 2.5 years she is the best partner ever and a wonderful step mother to my son. I can’t imagine leaving her in bed at 4am to go workout that is an asshole move. I don’t even drink yet now I am a drug addict because my doctors prescribe me medication meanwhile you are taking uppers to train and downers to sleep everyday I hate hypocrites you are a hypocrite
I walk the walk daily - this dirtbag drug addict with no friends just hovers here for some human interaction because in real life everyone else hates him just as much as we do.
You don't leave her any time to train since you would not know what that is.
I hope you have plans for a guardian for your kid once you pass on and she moves her kids and the ex into the house and kicks yours in foster care.
says the guy who lied about his military back ground to getbig....::)
I actually got her a gym membership and have been taking her to the gym and training her because I love my partner I don’t ditch her at 4am to go train by myself
::)
Failed out of USMMA - you got me. Next.
I actually got her a gym membership and have been taking her to the gym and training her because I love my partner I don’t ditch her at 4am to go train by myself
I don’t even drink yet now I am a drug addict because my doctors prescribe me medication meanwhile you are taking uppers to train and downers to sleep everyday I hate hypocrites you are a hypocrite
you told every one you where a navy seal.....
thats because you cant drive fuck stick.... she has to drive your bitch ass to the gym lmao...
::)
Failed out of USMMA - you got me. Next.
this c u n t is now ruining the serious training thread. can we fuck him off from here please.
Aren't you a lawyer?
3 hours of cardio today and none in bed. 5 days out. Rather than reduce or eliminate carbs I increased my output, maybe begin carb loading on Thursday evening for Sunday show.Nice Ro....kick some ass brother!!
Nice Ro....kick some ass brother!!
Will do in my wee green thong!LOL ;D
Melatonin bad Delta 8 good
Fuck off you pants shitting worthless fuck....get the fuck off this board with your dumb shit.My man Krank telling it like it is! LOL ;D
https://www.fda.gov/consumers/consumer-updates/5-things-know-about-delta-8-tetrahydrocannabinol-delta-8-thc
Just another of your typical approaches to things because you can't get it done on your own. God I wish you would inject an air bubble in your jugular
You talk all sorts of shit about someone leaving their girlfriend at 4am and you're happy at home. You're probably on the fucking toilet at that time shitting blood. You're also the fucking guy who stripped down in front of your kid to take a pic to show "the haters" your piss poor drug built physique.
die mother fucker.....just die.
Fuck off you pants shitting worthless fuck....get the fuck off this board with your dumb shit.
https://www.fda.gov/consumers/consumer-updates/5-things-know-about-delta-8-tetrahydrocannabinol-delta-8-thc
Just another of your typical approaches to things because you can't get it done on your own. God I wish you would inject an air bubble in your jugular
You talk all sorts of shit about someone leaving their girlfriend at 4am and you're happy at home. You're probably on the fucking toilet at that time shitting blood. You're also the fucking guy who stripped down in front of your kid to take a pic to show "the haters" your piss poor drug built physique.
die mother fucker.....just die.
Still built better than you today at 211lbs with abs better than they were at the show have had one workout since and still put the lot of you to shame
Still built better than you today at 211lbs with abs better than they were at the show have had one workout since and still put the lot of you to shame
Getting healthier now will be better than ever soon enough
For god sakes, when Em gets home have her clean up the mess.
Will do in my wee green thong!.
Today I trainedYou should start a training log/journal......it would make for good reading.
You should start a training log/journal......it would make for good reading.
You should start a training log/journal......it would make for good reading.Bro...
You should start a training log/journal......it would make for good reading.
Hi Wes ! 🙋
When is your bodybuilding competition, I want to come and spectate ?
I am working on trying to get my squats up. I had plantar fasciitis and had to cut back a bit. My goal is to do 225 x 7 - 8 reps in the summer. I'm a leg pressing maniac for the time being.
I've been busy and couldn't find time for emails. My home gym expansion is back under construction. I will send you pics.
Legs (WED)
Sissy Squats - 5 sets
Leg Press - 5 sets
Leg Curl - 5 sets
Leg Ext - 5 sets
Calf Raise - 5 sets
Wrist Curls - 5 sets
I squat on SAT...
(https://i.etsystatic.com/22502825/r/il/cc5a92/2962772380/il_794xN.2962772380_snyf.jpg)
Hi Wes ! 🙋Sounds great Jane !!
When is your bodybuilding competition, I want to come and spectate ?
I am working on trying to get my squats up. I had plantar fasciitis and had to cut back a bit. My goal is to do 225 x 7 - 8 reps in the summer. I'm a leg pressing maniac for the time being.
I've been busy and couldn't find time for emails. My home gym expansion is back under construction. I will send you pics.
So went to the gym and killed arms last night and the shoulder has felt pretty good so far.
Alternate standing db curls 35x50,40x40,45x32,50x25,55x21,60x17,65x15,70x13,75x9,80x7,85x5,90x4,95x2,100x1,35x20,15,15.
Superset
Vbar Pushdowns
Stackx80,75,70,stack+25 x 50,50,45,stack+45x 35,35,35,30,30,25,25,15,15,12,12,10.
Stronger than usual so the last 5 weeks or so resting up and doing rehab has helped quite a bit.
Sick strength... :o
Thank you sir. Arms are all I can train heavy since the shoulder, other than this it’s 5lb laterals, front raises and rears.
The delt tears really suck.
Mine got better to a point, but still very limiting. (125 pounds less on Bench because of pain, embarrassing) LOL :(
First serious workout in nearly a month (had two separate viral infections, great fun) so did some “whole-body” stuff (nh)
Squat 3x5-8
Bench press 3x5-8
Pullups 3x5
Hip thrust 3x5-8
Shoulder press 3x10
Bentover row 3x8
Excellent stuff! (Minus the hip-thrusts of course) :P ;)
I have a hip issue that most forms of deadlift seem to aggravate, so I do that instead for a “hip hinge” movement.
Trained back with a messed up knee. My knees are generally bullet proof until the last leg workout. I did legs then went to my retirement job where I stand a lot. It was a painful shift.
Today:
Wide pulldown
Seated lat cable rows with a V handle
Dumbbell rows with a knee on the bench
narrow pulldowns
deadlifts
weighted hyper extensions
wheel roll out
machine crunches.
Tried to use good form, range and cadence which can sacrifice weight used. One deads I felt myself get out position and ended the rep. Pissed off but with maturity I realize tomorrow is another day to fight and a injury could end lifting. Felt a lower back tweak during a rep and ended the set moving on.
I trained today
Interesting, tell us more.
Tri / Bi
JM Press - 5 sets
Close Grip Bench - 5 sets
Skull Crushers - 5 sets
Preacher Curl - 5 sets
Hammer Curl (preacher) - 5 sets
Seated D-Bell Curl - 5 sets
No, really, please don't.
Like ever.
Interesting, tell us more.Bro...
Chest biceps forearms today
Incline Fly machine
superset with
nautilus incline press- 3 supersets
Some weird pec dec type machine
superset with
panatta decline press- 3 supersets
Pec dec- 2 x triple drop
chest was fucking fried
Hoist cable curl- 3 sets
Nautilus curl 3 sets (best bicep machine I have ever used)
Wrist curl/ Hammer curl 3 cycles
Reverse curl- 2 x 15
There was a female fitness pro in the gym today- amazing what a lift that can give you!!!
chestImpressive benches my friend.....props!! :)
bench press... 4 sets .. last set 315 for 8
inc press..... 4 sets.... last set 305 for 6 plus 2 forced
flat flys......4 sets...50lb db... 10reps
pec dec.....4 sets....25 reps
I just came from the gym not that long agoNO ONE CARES
SAT - Squat / Delts
Squat - 5 sets (up to 405 x 3)
BNP's - 5 sets
Arnold Press - 5 sets
Lateral Raise - 5 sets
Reverse Flyes - 5 sets
Machine Press - 5 sets
Chest biceps forearms todayGood workouts gentlemen !!
Incline Fly machine
superset with
nautilus incline press- 3 supersets
Some weird pec dec type machine
superset with
panatta decline press- 3 supersets
Pec dec- 2 x triple drop
chest was fucking fried
Hoist cable curl- 3 sets
Nautilus curl 3 sets (best bicep machine I have ever used)
Wrist curl/ Hammer curl 3 cycles
Reverse curl- 2 x 15
There was a female fitness pro in the gym today- amazing what a lift that can give you!!!
Squats yesterday, tried a oldie but goodie today:
1 mile run
2 mile ruck @38lbs, carry extra 20lbs for laps 3 and 7
1/4 mile ruck with 118lbs. 3 stops for weighted pushup x 5
3/4 mile ruck @38lbs, carry extra 20lbs for lap 3
1 mile run
fin
That's a lot.
50 reps,40 reps,30 reps,20 reps,15reps Hamstring curls added weight each set
NO ONE CARESBro...
Off for a week of vacation on Hilton Head Island.Have a great time my friend! :)
Eggs $.99/doz at the Piggly Wiggly.
Last night did 5 sets decline hammer 10-15 reps
2 sets cable crossovers 12-15
3 sets triceps dumbbells overhead 12-15
1 set 30 shrugs
Decline hammer was always my favorite chest machine, feels awesome.
Yeah I read declines actually stimulate upper chest as much as inclines then stimulates the entire pec more and took the shoulders out of it so I figured I would focus on declines instead of flat or inclines for a while and see how it goes
Yes I believe the decline hits the whole chest better than flat or incline. When I did just decline for about 6 months my chest was much bigger and fuller. I did this due to shoulder pain and it was great for taking shoulders out.
never had good results w decline untill i switched to dumbells... always felt like my head was going to explode with the bar lol.
never had good results w decline untill i switched to dumbells... always felt like my head was going to explode with the bar lol.
Yes I hate decline for that reason exactly so I don’t do as drastic a decline as most I Put a couple 45s under the decline bench or use the decline hammer that way you are sitting up straight. Also never went that heavy using bar because of that.My nikka
I worked out todayYOU FUCKING IMBECILE!
YOU FUCKING IMBECILE!my nikka...
Chest this morning before breakfast, legs this afternoon. Plus a bike ride and some other kind of riding later.
my nikka...Bro... :D
Dude that shot looks pro-level.it does I can’t believe he didn’t win that show
Wow.
it does I can’t believe he didn’t win that showHe got robbed.....the Black guy looked good,but Ro looked great!
Chest this morning before breakfast, legs this afternoon. Plus a bike ride and some other kind of riding later.
Chest this morning before breakfast, legs this afternoon. Plus a bike ride and some other kind of riding later.
great photo
you look way ahead of the guy in the overall there
YOU FUCKING IMBECILE!Bro...
Chest this morning before breakfast, legs this afternoon. Plus a bike ride and some other kind of riding later.
Great pic Big Ro when is the Universe?
Great pic Big Ro when is the Universe?
google it you thick k untFIXED LOL ;D
May 28th.
Good luck pal
My first show is the same day
NABBA NW
Chest this morning before breakfast, legs this afternoon. Plus a bike ride and some other kind of riding later.
He got robbed.....the Black guy looked good,but Ro looked great!hey Wes,diet has been good and doing a lot of cardio on top of liftingI seem to have my blood pressure under control. I was taking a lot of Afrin nasal spray and that was jacking up my BP. I didn’t know that shit would raise it but for me it certainly did.Thanks for asking buddy.
How`s the dieting coming along Cook?
Chest this morning before breakfast, legs this afternoon. Plus a bike ride and some other kind of riding later.
big ro
mm
jeff
wes
haz
tommy
and others
all reall bbers
not like the anal bleeding coward
hey Wes,diet has been good and doing a lot of cardio on top of liftingI seem to have my blood pressure under control. I was taking a lot of Afrin nasal spray and that was jacking up my BP. I didn’t know that shit would raise it but for me it certainly did.Thanks for asking buddy.That`s great Cook......glad to hear it my friend.
That`s great Cook......glad to hear it my friend.thanks Wes! Seems like it’s 2 steps forward then 1 step back. I have to be consistent
Pretty soon you`ll be the most ripped former powerlifter in Texas.
No doubt in my mind brother that diet is 75% or so of bodybuilding.
Anybody can lift,but not all can stick to a strict dietary regimen.
Keep it going buddy !! :)
thanks Wes! Seems like it’s 2 steps forward then 1 step back. I have to be consistentJust don`t quit trying till you get it right!!
90 min gym at 4 am
90 min BJJ at 6 - 7:30 am
Can you post your deads and sleds workout? I need a framework for today.
What about you? Are you in shape because that is what matters you want to talk shit and compare me to others but how do you compare exactly
I'm in good enough shape to bite your face off while your missus watches on
Funny I actual had a chunk but out of my cheek years ago. I had a coke bottle scar for about a decade I hid with a beard. I know not to put myself in a position to be bitten again. I would not give you the opportunity to bite me I would not have mercy
Funny I actual had a chunk but out of my cheek years ago. I had a coke bottle scar for about a decade I hid with a beard. I know not to put myself in a position to be bitten again. I would not give you the opportunity to bite me I would not have mercy
Here is a list of things.....
Won a strict curl contest
Won an over 40's show
Completed a show
Won an MMA fight
Won arm wrestling
Have friends
Squat 405 rolling off the sofa
Military press 155
Fought anyone
Been respectful to competitive BB'ers
Taken advice off anyone
Turned up to fight anyone
Killed Josh!
Worked in a top secret govenrment office
Travelled on a paid ticket to fight me
They all share on e thing in common.
All things you claim you would do. But never did.
All piss and wind.
Hooking up with other drug addicts in return for gay sex like you did/do will do that. smarten up there sparky.
Here is a list of things.....
Won a strict curl contest
Won an over 40's show
Completed a show
Won an MMA fight
Won arm wrestling
Have friends
Squat 405 rolling off the sofa
Military press 155
Fought anyone
Been respectful to competitive BB'ers
Taken advice off anyone
Turned up to fight anyone
Killed Josh!
Worked in a top secret govenrment office
Travelled on a paid ticket to fight me
They all share on e thing in common.
All things you claim you would do. But never did.
All piss and wind.
Your other 2 mma fights tough guy
How did they go?
I really don’t get how you people still think I can’t press 155 after I did it for 8 reps on camera after saying I wouldn’t do it because it’s a joke which it was
he was beating up grown men when hes 15 at wrestling contestsThis is supposed to be a training thread yet you make it about me here is a medal for winning high school states one year and a 2nd another and a medal for winning the commonwealth state games that’s 2 state titles. I am also on the cadet national team in 1993 you have to place first or 2nd in freestyle or Greco states to qualify for that I made both teams. And here is 2002 1st place freestyle and Greco Hanua invitational in Germany in the army. And an article from the paper on me and a Bjj tourney win as an adult as well.
State high schools champion (no records of it of course)
Oh, and not a single person to verify any of it
Your disastrous bench video showed everything. Embarrassing. Em can probably bench
More.
This is supposed to be a training thread yet you make it about me here is a medal for winning high school states one year and a 2nd another and a medal for winning the commonwealth state games that’s 2 state titles. I am also on the cadet national team in 1993 you have to place first or 2nd in freestyle or Greco states to qualify for that I made both teams. And here is 2002 1st place freestyle and Greco Hanua invitational in Germany in the army. And an article from the paper on me and a Bjj tourney win as an adult as well.
nobody cares biran come and take your medicine.
First off still think you are Josh but if you want to fight me so bad why do I have to fly across an Ocean??? I do want to go to England though its actually the top of my dream list of places to go I have been talking about it for years but never have the time or money and don't now. When I do I will let you know.
Put up or shut up tough guy.
you got offered free fares for you and your crack whore today and shit yourself
coward.
I cant get into the states ever. I am on life licence. I want to see you and knock the arrogance out of you. You know this and wil never turn up even when I am paying. Everyone knows you are all mouth. Now your 3-0 MMA career- forget clegg- what happened?
For Bhank & 38 Returns:
Brian - let him know your availability/dates and times that you can make the trek.
38 - upon receiving this info book the accomodations but by travelers insurance just to cover yourself on the back end.
Otherwise, it's futile for both of you.
First off still think you are Josh but if you want to fight me so bad why do I have to fly across an Ocean??? I do want to go to England though its actually the top of my dream list of places to go I have been talking about it for years but never have the time or money and don't now. When I do I will let you know.
Because YOU literally said YOU would.
YOU said you would go to England to fight him for a free vacation.
Why are you changing your mind now?
i was going to talk about how my training is going but it looks like guys who don't train have turned it into a cuisine page.
i guess i'll try to find the what did you eat today thread to talk about my training.
i was going to talk about how my training is going but it looks like guys who don't train have turned it into a cuisine page.Rick,back in the day,just a few phone calls! :)
i guess i'll try to find the what did you eat today thread to talk about my training.
I'm really enjoying lifting again- going to a great gym and toying with just going daily.
Proposed new split while I can afford the time
Sat- Chest
Sund- Thighs Calves
Mon- Triceps
Tues- Back
Weds- Hams Glutes Calves
Thur- Delts
Fri- Biceps Forearms
Doing this because the daily endorphins rush is keeping my head good and I've replaced the pub with the gym.
Some beasts where i train ubt everyone is friendly and helps each other. If you don't put your weights back you are barred out. Everyone knows this so its ultra clean and the range of equipment is unreal.
eg- Dumbells up to 100kilo
20 back machines
20 leg machines
its immense good range of panatta, hoist, nautilus- I've defo got the bug back. I've thrown up after legs a couple of times - be interesting to see how we go on a light course.
The owner Nathan De Asha is crazy strong. 5 plates bench, 4 plates smith front press, belt squats 9 plates a side. Great atmosphere and unreal range of equipment. Lot of fitness girls and bbers who train really hard. Overall its impossible to train here and not get motivated. In honesty after delts, traps , tri's yesterday I came home had some chicken and brocolli and fell asleep. I'm also getting 10 hours a night too. Drinking about 5l of water daily and eating clean and the muscle memory is kicking back in nicely.
this is the serious training thread you don't belong here anal bleeding coward
your up at 5 a.m. about to undertake your shitty job. desperate to save face after backing out of a fight yesterday.
I run a business that requires me to work 18 hours a week max. you are in telesales relying on your re-bored meth toothed sluts income. beta mother fucker.
now keep it about serious training Mr 6 sets a workout wonky bench press coward.
Never backed out of a fight in my life and I am up earlier at the airport my carry on TRT just made it through security
and you still can't break 230 lbs
or bench 225 with good form
now your MMA record- we know clegg made you quit talk us through the other fights....... you avoid this.
MMA RECORD BITCH????
Please fight me.
I was 238lbs at one point last year I can absolutely press 225 fucking nonsense and again you are just a fat old drunk trying to get back in shape and lose your belly you will quit and be back in the pub in 6 weeks worried about my sets and reps lol it’s years of econsistency that does the job something you don’t have
Maybe you should take a few more weeks to work off your belly first I told you I plan to visit England this next winter if you are still working out and not back in the pub we can have a spar it won’t go well for you though
Brian
according to yourself you were 230lbs at 25. So in 20 years your 'consistency' and bioavailable /anal bleeding approach has gained you at most an extra 8lbs of water and glycogen. Lets break that down. Thats a 'gain of 0.4lbs per year. Or 113 grammes per year. Or 9 grammes a month. It clearly not for you. You got onstage looking like a swimmer with polio. When I started back a few months back I got my stats done. Brian in that short time I've put on 12 lbs of lean tissue (muscle memory) and lost over 30 lbs in fat. Without any gear, without anal bleeding, without speed, without laxatives. I have made more progress if what you type is right in 12 weeks than you have in 20 years. Brian I will easily eclipse you. I've danced this dance before. You are my bitch Captain Shit-Jeans/Genes . You look like a bitch, Train like a bitch, Quit like a bitch and are marrying a meth toothed bitch. Move away from me beta you stink of your dead dads cock.
Brian
according to yourself you were 230lbs at 25. So in 20 years your 'consistency' and bioavailable /anal bleeding approach has gained you at most an extra 8lbs of water and glycogen. Lets break that down. Thats a 'gain of 0.4lbs per year. Or 113 grammes per year. Or 9 grammes a month. It clearly not for you. You got onstage looking like a swimmer with polio. When I started back a few months back I got my stats done. Brian in that short time I've put on 12 lbs of lean tissue (muscle memory) and lost over 30 lbs in fat. Without any gear, without anal bleeding, without speed, without laxatives. I have made more progress if what you type is right in 12 weeks than you have in 20 years. Brian I will easily eclipse you. I've danced this dance before. You are my bitch Captain Shit-Jeans/Genes . You look like a bitch, Train like a bitch, Quit like a bitch and are marrying a meth toothed bitch. Move away from me beta you stink of your dead dads cock.
Put up a pick then you are just a fat old man with a drinking problem
no he isnt
Ive met him
I was 238lbs at one point last year I can absolutely press 225 fucking nonsense and again you are just a fat old drunk trying to get back in shape and lose your belly you will quit and be back in the pub in 6 weeks worried about my sets and reps lol it’s years of econsistency that does the job something you don’t have
And you are just a skinny old man with anorexia
You have learned nothing have you ? Get off this thread you weak frail quitting bitch.
For someone with an entire alphabet of disorders you really should not be saying much to anyone
And you are justa skinny old man with anorexiashredded and stage ready a week out from competing in an area contest and then the National finals the week after
I am in remission I can tackle a bus today
I am in remission I can tackle a bus today
And you are just a skinny old man with anorexiaJeffs` physique shits all over you.
Is the ice machine at the Mirage in Vegas?(https://gifdb.com/images/high/bruce-lee-big-boss-moves-2j6irs73mtrpfcl1.webp)
Could Bhanky and his bride take a pic next to it?
(https://gifdb.com/images/high/bruce-lee-big-boss-moves-2j6irs73mtrpfcl1.webp)
(https://media2.giphy.com/media/WmL79iriGsLFm/giphy.webp?cid=6c09b95256f89f2158198d4dbbcf068e4cef49b4fd58d0bb&ep=v1_internal_gifs_gifId&rid=giphy.webp&ct=g)
SWEETHANK..
this is the serious training thread you don't belong here anal bleeding coward
Brian and his slag are on the way to vegas to get married
nobody else is coming
not his mum
not her family
not his brother
nobody she works with
nobody from his telesale
coop- is a no show
spalding is 'too busy'
the arm wrestling boys stopped calling long ago
the kid from the gym brian molested- he's not bothering
and to show his love he is spending his time on getbig and getting a hard on about a 7 hour one stop flight (prob atlanta) to vegas.
loves young dream eh?
if only steven paddock could have postponed his vegas display until this weekend?
It was a direct flight are you mad who the fuck books a stop over and again we wanted to come to Vegas I didn’t want to buy 100 people dinnerwhy didnt you invire Coop or Spalding?
Jeffs` physique shits all over you.
He`s entering huge contests while you can`t even finish one class in your podunk local 9 man total contestant show.
Christ at one contest I did the Open Class.....placed 4th.,Over-40....placed second,Over-50......placed first....and won first place in the bench press meet and hadn`t done benches unlike your novice dumb torn pec ass in at least 10 years.
Take up crochet or macrame,or a rough sport like contact checkers,bodybuilding is for men.
Jesus now I`m back to responding to your bullshit.....post any half -assed nonsenmsical retort,I won`t reply but I`ll piss on your grave when Josh is finished with your pansy fake tough guy ass.
By all means let’s see Jeff do a front double bicep
I will be doing one at the right time and the right place, onstage at the British Championships
And you won’t share a pic I am not denying you beat some 65 year olds but you don’t beat me
It was a direct flight are you mad who the fuck books a stop over and again we wanted to come to Vegas I didn’t want to buy 100 people dinner
why didnt you invire Coop or Spalding?
I thought they were your "buddies"
And you won’t share a pic I am not denying you beat some 65 year olds but you don’t beat me
I trained legs today. Pretty basic. Extensions, presses, lying curls, stiff legs and 2 different machine variations of calf raises. Walked my dog for 45 minutes and did 30 minutes on the treadmill.My nikka
I trained legs today. Pretty basic. Extensions, presses, lying curls, stiff legs and 2 different machine variations of calf raises. Walked my dog for 45 minutes and did 30 minutes on the treadmill.
I trained legs today. Pretty basic. Extensions, presses, lying curls, stiff legs and 2 different machine variations of calf raises. Walked my dog for 45 minutes and did 30 minutes on the treadmill.Good one holmes!! ;)
I trained legs today. Pretty basic. Extensions, presses, lying curls, stiff legs and 2 different machine variations of calf raises. Walked my dog for 45 minutes and did 30 minutes on the treadmill.This is exactly the pussy shit I'm on about ..NO fucking squats
This is exactly the pussy shit I'm on about ..NO fucking squats
I'm almost 50 retard and have ongoing sciatica issues. Anything over 135 and I'm playing with fire. That being said, go fuck your mother.F@ggot ❗️❗️
F@ggot ❗️❗️
CUNT!F@GGOT ❗️❗️
I'm almost 50 retard and have ongoing sciatica issues.
The latter part of the sentence is acceptable.
The first part is an excuse.
Never buy into the mindset that heavy weights have to stop at a certain age (within reason).
Wasn't an excuse. If I were younger I'd do just about anything to be able to squat. At 50, it's not a priority.
Shoulders and tricepsthat’s great you can do them.Once your shoulders get hurt it can be damn near impossible getting them to feel good again.Nice job Henda
Reverse pec dec 1x13, 1x13,5,4 (2x drop into partials)
Lateral raise machine 1x14, 1x19,5,4 (as above drops and partials)
Standing barbell press 2x10
Dumbbell lateral raise 1x14, 1x14,5,5 (drops partials)
Weighted dip 1x10
Tricep pushdown 1x15,6,5 (rest pause set)
Overhead rope extention 1x16
Machine dips 1x26
First time doing standing barbell in a while been going with high inclines for delts but right rear delt area has been nagging since Christmas and the high incline was aggravating this the most pressing overhead felt so much better no pain in rear delt at all
First time doing standing barbell in a while been going with high inclines for delts but right rear delt area has been nagging since Christmas and the high incline was aggravating this the most pressing overhead felt so much better no pain in rear delt at all
And you won’t share a pic I am not denying you beat some 65 year olds but you don’t beat me
Just Fuck off - You have to be physically capable of completing the wholeX2
Competition, something you couldn’t do. Jeff's physique would easily beat you, its
Not even a comparison.
You are a Weak & Pathetic Delusional Braggart - you have been exposed over & over.
Fuck off Faggott.
Unclear other than mental illness why this person who can’t even complete a local show thinks she is in the conversation with national-level competitors who have won shows.
Because a plastic trophy doesn’t determine your build
Yes it does in a bodybuilding competition. Thread closed. I've had a weekend with my kids doing fun stuff (and looking after a birds daschund called Coco. Truly lovely dogs although my daughter now wants one)and return to this fucking tool spouting his shite after marrying his crack toothed village bike of a skank. It never changes.
Just for reference Hankinstein. I've met Jeff. He's a bout 6 foot and I would guess a 48-50 Chest and 32 at most waste In ridiculous shape with a far tighter waistline nad intercostals weeks out than you were on the day you pretended to compete but ran away. In sweats you can see his delts and traps and his arms look great, legs with a clear sweep. In short he looks like a fucking bb athlete. As of today i would say its BigRo 1st then Jeff 2nd and he's late 50's. If you like it or not he is well respected in UK bodybuilding by some of the big names. Nobody has a bad word to say about him. And he's a champion. He is also on less gear than you. He will compete in the Worlds and probably the Universe you couldn't even do the full show in a two bob non-event. He owns you physically mentally and more importantly as a human being. He will be remembered for being a decent man you a worthless coward whose own family have turned their back on after his wife beating MDMA induced bullshit came out.
People listen to Jeff, respect him and believe him. People ignore you, laugh at you and know you are a liar.
I hope you son is calling another man Daddy this weekend and your new wife is sucking off the bell boys rather than tipping them.
Please hang your scrawny 15 inch pencil neck you slap headed homosexual.
Jeff is symmetrical, conditioned, vascular, balanced, and his thong is bloodless.
By dipshit's measures anyone who is heavier beats him. ::) ::) ::) ::)
Because a plastic trophy doesn’t determine your build put Jeff next to me and I am 25lbs bigger than him I have more muscle than him my arms are way better there is a reason he didn’t share any pics from his last show he was 190lbs and he has 16 inch arms. We have been here 2 years and he claims bodybuilder don’t lift up their arms that is literally his excuse when challenged are you kidding. He has no arms the 2 guys he beat last time were both in their mid 60s and looked like garbage about as impressive as Mm when he beat an umpa lumpa. Jeff will argue all day that only weirdos flex their biceps and his arms look good at his side like what kind of fucking no arm nonsense is that??? Has anyone else ever met a so called bodybuilder who claims arms don’t matter and only weirdos raise them up to flex them fuck no he has no arms. But he has a trophy good for him he still looks like a guy who doesn’t even lift in a t shirtYOU KNOW JACKSHIT ABOUT BODY BUILDING!
lets see your contest photos hanky?
we won't
you ran away once the bigger boys turned up and you knew you were getting beat
front lat spread?
back lat spread?
you cant even hit the poses because you have no back musculature to speak of.
and your spending your wedding arguing with people who hate you while your wife is getting fisted by miguel the buss boy
Funny I actual had a chunk but out of my cheek years ago. I had a coke bottle scar for about a decade I hid with a beard. I know not to put myself in a position to be bitten again. I would not give you the opportunity to bite me I would not have mercy
I will gladly put my contest front double up next to Jeff’s he will never do it because he has 16 inch arms
Don’t you have other matters to attend to at the moment ?
It’s called a time difference and yeah I am doing some shopping now while my girl gets ready. Seriously though I am blowing up right now it’s amazing guarantee I am 225lbs by the the time I get home. It’s a 2xl shirt before anyone ask.
Do you have any idea how contests are judged? Bigger arms aren't going to mean shit.
You couldn't win a contest against two local scrubs anyway, and Jeff is winning major events.
Plus, you can't compete without going into complete shit health. so it's moot anyway.
He should be worrying his health now give. His near death experience at the show.
I am never going to be an idiot and cut down again 250 or BustYou idiot,you`ll look even worse than you did at 185.
1 hour of power clean and press (clean then press twice)Nice going Nat!!
Time includes 7 progressive warmup sets.
later...
Bodyweight dips - 3xMax reps
Wide lat pulldowns - 3x12-15
Leg curls - 3x6-12
1 leg calf raise - 3xMax reps
Tib raise - 3xMax reps
You idiot,you`ll look even worse than you did at 185.
I haven’t been 185lbs since I was 19 years oldYou were 185 in your last contest quitter!
You were 185 in your last contest quitter!
You can lie to us but you can`t lie to yourself.
I was nowhere near 185 lol try 205You try it,bet ya can`t.....cuz you sure as Hell weighed 185 and you know it as do we all.
You try it,bet ya can`t.....cuz you sure as Hell weighed 185 and you know it as do we all.
I was nowhere near 185lbs you are ducking nuts same idiots that think Josh is a bear lol and Jeff and Mm are big bodybuilders people half my size you think are giants it’s crazy 185 lolLet me educate you on something here stupidass......just because you might weigh more than another guy,it doesn`t mean that you are a better bodybuilder than the lighter guy, or that you have a better physique than him.....it simply means you weigh more than him.
I was nowhere near 185 lol try 205
Let’s see where we are right now at 2pm after walking 5 miles today and 10 miles yesterday and if 205 or 185 was more likely it’s so stupid I should not even respondI didn`t watch your redundant weigh in....but after eating like a veritable glutton all day long, and all night, it stands to reason that you will be heavier.......a few dozen bloody shits later and you`ll be back between 185-190 and I`m being generous cuz I`m taking water weight/fluid into account.eature=share
I didn`t watch your redundant weigh in....but after eating like a veritable glutton all day long, and all night, it stands to reason that you will be heavier.......a few dozen bloody shits later and you`ll be back between 185-190 and I`m being generous cuz I`m taking water weight/fluid into account.
Wannabe!!
Anyway I got shave and go get married but wanted to get my pump on first 223lbs with abs
5 sets dumbbell BenchNine pussified sets for a major bodypart like chest.....don`t over extend yourself Ronnie.....you wouldn`t want get too big! LOL ;D
2 sets cable crossover
2 sets pec fly machine
(http://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1442504;image)
13 Inch Arm Of Peace LOL :D
(http://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1442504;image)
13 Inch Arm Of Peace LOL :D
Nine pussified sets for a major bodypart like chest.....don`t over extend yourself Ronnie.....you wouldn`t want get too big! LOL ;D
Crooked Benches Of Peace !! ;D
I am getting married at 4:30 I was in the gym training chest at 3pm and you are going to tell me I didn’t do enough sets lol I am such a slackerguarantee right after the wedding this dumbass will be right back on here arguing body weight or arm size
guarantee right after the wedding this dumbass will be right back on here arguing body weight or arm size
I am too sexy for this board never underestimate the power of a shave
I am too sexy for this board never underestimate the power of a shaveyou are right.A shave and a combover can do wonders
Nice going Nat!!
I`m back in the gym omorrow after 3 weeks out, so don`t laugh at my workouts if they resemble Hankys..........PLEASE!
Let’s see where we are right now at 2pm after walking 5 miles today and 10 miles yesterday and if 205 or 185 was more likely it’s so stupid I should not even respondeature=share
Was on vacation last week.(https://media.tenor.com/Q1x1ysWuxgsAAAAM/omo-vdaycards.gif)
Did not train. Rented a bike and rode around for an hour or so each day for fun.
Junked it up all week. Carbs, ice cream, ate garbage.
Lost two pounds!
Trained seriously all week.I CAN DREAM CAN`T I ? :D
Worked around my panties tinyitis.
I will leave the arguing with the Half Handjob to you guys.
I am too sexy for this board never underestimate the power of a shave
Bhanks, serious question: have you ever thought about modeling?
(https://media.tenor.com/Q1x1ysWuxgsAAAAM/omo-vdaycards.gif)
(https://media1.tenor.com/images/5cde004811f3b3cfa5780a0df83d7832/tenor.gif?itemid=10211748)
Pencil necked geek.
Bhanks, serious question: have you ever thought about modeling?
classy freddy blassie lol... i did soulcrusher like workout yesterday..... couldnt even get up to fish early this morning! ill be honest, i used to roll my eyes at shit like that.... lol rolling my fuckin eyes hurts today... new found fuckin respect believe me! im sore from head to toe literally.. thanks dickhead lmao..ha ha ha ha ha ha ha ;D
I CAN DREAM CAN`T I ? :D
Yes, I have tiny little undies.
Water-Head of Peace
(http://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1442555;image)
These cured my plantar fasciitis.
Have them in all my shoes.
https://www.amazon.com/SB-SOX-Support-Insert-Insoles/dp/B07TPDB8XL?pd_rd_w=IiMIU&pf_rd_p=ccc160c3-6ba8-408e-b046-ec3447a071ed&pf_rd_r=DG918RM4TE0W0W8Q29HG&pd_rd_r=ef5d7c58-3e26-4664-befc-a7205382cf16&pd_rd_wg=thAQs&pd_rd_i=B07TPDB8XL&psc=1&ref_=pd_bap_d_rp_1_t
(https://m.media-amazon.com/images/I/71hXJdkHe2L._AC_UY550_.jpg)
Very nice.
I think the mistake I made was to underestimate how much this would hurt if you try to train through it. Holy crap that was not fun. I've been doing a lot of stretching and massage therapy and it has gotten a lot better.
Thank you for the suggestion.
Evening 7 mile ruck with 40lbs at 1:43.
Just a test to see if I could pace 12 miles a 3:30, this pace was just over 14 miles at this time.
Yes, I have tiny little undies.
No you can't see them. 😂
Don't you have about 12 other threads to whine in ? LOL
I saw a women doing leg extensions post knee therapy in the college gym when I was 19 she had incredible development and said all she did was leg extensions
https://www.strengthlog.com/squat-vs-leg-extension/
Because a plastic trophy doesn’t determine your build put Jeff next to me and I am 25lbs bigger than him I have more muscle than him my arms are way better there is a reason he didn’t share any pics from his last show he was 190lbs and he has 16 inch arms. We have been here 2 years and he claims bodybuilder don’t lift up their arms that is literally his excuse when challenged are you kidding. He has no arms the 2 guys he beat last time were both in their mid 60s and looked like garbage about as impressive as Mm when he beat an umpa lumpa. Jeff will argue all day that only weirdos flex their biceps and his arms look good at his side like what kind of fucking no arm nonsense is that??? Has anyone else ever met a so called bodybuilder who claims arms don’t matter and only weirdos raise them up to flex them fuck no he has no arms. But he has a trophy good for him he still looks like a guy who doesn’t even lift in a t shirt
Any excuse not to train hard. We get it. Weak pencil necked lazy bum.
Not quite sure that is a 19-inch neck ?
My neck is bigger than yours moron
Yeah - whatever you lazy bum. Go inject your ass with drugs.
Running in circles at 4am doesn’t make your workouts more hardcore
Running in circles at 4am doesn’t make your workouts more hardcore
then you do it, if it's so easy
If you think that is what I do - thats fine. But it is not.
I did 15 sets o n the 2 minutes for 30 min
375lb deadlifts x 5 + 20 push ups
Second 30 min
Heavy med ball overhead toss x 8
Rows 225 x 6
Landmine row w 300lbs x 8
sled rows w 14 45 plates for 10
over and over and over again/
F you you lazy pos!!!
Then I went to BJJ for 2 hours
He is lazy and FAT
not trained since last Friday
Back Spasm on Saturday, been locked up dosed up on Tramadol
Its easing off, will do some stationary bike tomorrow get a good leg pump session in
then train upper body Thursday Friday and then first show Sunday
Fingers crossed alls well for Sunday
The "Serious Training" thread has become the Bhanky thread.
Don't feed the Hanky and he will go away or at least not be in control of your mind.
Do not feed the Hanky.
Get well, Swifty.
not trained since last Friday
Back Spasm on Saturday, been locked up dosed up on Tramadol
Its easing off, will do some stationary bike tomorrow get a good leg pump session in
then train upper body Thursday Friday and then first show Sunday
Fingers crossed alls well for Sunday
not trained since last FridayBritish Championships Jeff.......crush those motherfuckers!!!!!!!11
Back Spasm on Saturday, been locked up dosed up on Tramadol
Its easing off, will do some stationary bike tomorrow get a good leg pump session in
then train upper body Thursday Friday and then first show Sunday
Fingers crossed alls well for Sunday
i am training daily and intensely, with cardio and cleaned up diet.
in 7 weeks my bodyfat has dropped 4%, about ten pounds and i am the exact same weight
as i started, 232lbs.
the diet and training i have done in the last 7 weeks would have had me shredded in my 40s.
damn getting old.
You rolled around and wrapped your legs around men for 2 hours Fag
what did you do when wrestling? sniff other mens arseholes? happy is the man whose job is his hobby hey hankins.
i am training daily and intensely, with cardio and cleaned up diet.Great progress....quit your bitching kid......getting old ain`t for sissies! LOL ;D
in 7 weeks my bodyfat has dropped 4%, about ten pounds and i am the exact same weight
as i started, 232lbs.
the diet and training i have done in the last 7 weeks would have had me shredded in my 40s.
damn getting old.
he used to insist on giving his opponents a 'prostate check' whether they asked for one or not. in fact nobody ever asked for one but he just went ahead...;D
Rare day of not going to gym (skipping it), some awesome rest. Slept 7:30 PM to 6:30 AM...
Will swap it out and go tomorrow (my usual day off).
Thinking of dropping another day. Might go to 4 days... (Geezers need more rest).
-Press (w/ tri)
-OHP (w/ delts)
-Legs (w/ forearms)
-Back (w/ bi)
11 hours of sleep must have felt amazing.
Last session smashed.
Last session smashed.
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1442809;image)
Last session smashed.
Last session smashed.
Last session smashed.
I did 7 sets of 20 leg extensions yesterday yup that was alllFUCKING BRUTAL !!
One change is I did then with the pad leaning back which gave me a much greater range of motion
FUCKING BRUTAL !!
ha ha ha ha ha ha ha ha ha ha ha ha ha ;D
From the guy who hasn’t worked out in weeks ducking dumbaas what is more important how many sets and reps you do or how consistently you train exactly
I did 7 sets of 20 leg extensions yesterday yup that was alll
One change is I did then with the pad leaning back which gave me a much greater range of motion
From the guy who hasn’t worked out in weeks ducking dumbaas what is more important how many sets and reps you do or how consistently you train exactlyI do more in one workout than you do in 2 months so fuck you....PANSY!!
I do more in one workout than you do in 2 months so fuck you....PANSY!!
Triceps, Calves
Wanted to mix it up a bit today should have been glutes hams calves but knee has flared up sooooooooo
Triceps
Panatta Tricep Extension/ Dip Machine- 8 cycles
Panatta Overhead Tricep- 3 sets triple drop
Rope Pushdown/ CGBMP- 3 cycles
Calves
Calf Raise 8 sets 15-20- last 3 triple drop
Seated calf 4 sets 30- last 2 triple drop
the arm pump was crazy triceps blowing up. calves were a lactic acid nightmare nice split starting to show and side definition as bf is coming down
start test and deca in 2 weeks so really happy with progress and poundages going up each session
From the guy who hasn’t worked out in weeks ducking dumbaas what is more important how many sets and reps you do or how consistently you train exactlyshould you be calling someone a dumbass if you can’t spell it.
Newbie gains because you are starting from fat old man slob territory
its called muscle memory you son of a kiddy fiddler.
either way
in 10 weeks I am down 36 lbs, chest is 49, waist an honest 38 (with hernia but I train through it and don't give up), thighs 26.5, arms 17 calves 18.5 neck 19.5- as its all about size for you my chest, thighs calves and neck beat you already. you are going to cry when I get on the gas.
how much progress have you made in the last 10 weeks hanky? bleeding anus and ran off a stage quiet
once i jump back on and tighten the diet the waist will drop to 36, chest will go over 50 thighs will blow up to 28, calves will nudge 20 and the arms will be 18 on 12 weeks of minimal test and deca. I know my body Brian. you see brian its all about genetics - you got yours off your pedophile father- wiry little rat who bums kids and beats up dogs and women.
I would bury you workout wise in the gym now. its not my first time at the rodeo Hanks. you've been on 20 years and cant even break 230. In 20 years you have gained 112grammes a year. Wow. Thats laughably shit. I work out at a proepr gym with proper athletes, not in a little room alone with my marilyn monroe picture. you fcking crank!
and you are addin g the peptides alongisde your gear. hahahaha
why not try hard work for a change pussy
I thought you were supposed to be big 17 inch arms bwhaha. You would never get through the workout I just posted. I had 17 inch arms at 19 years old after a year of serious lifting down 36lbs lol you are just a fat old man losing his gut. Our chest and neck are the same size the difference is you are a fat man with skinny arms and a belly. My calves are 16.5 you have me by a whopping half inch on your calves from carrying that big ass belly. Guarantee I am leaner than you. And you think your fat old skinny arm belly can fight me? GTFO I would kill you I thought you were at least 260lbs and 64 with 20 inch arms the way you talked. You are built like Josh just a fat old man. I have a umbilical and a hiatial hernia and I am training singles for a powerlifting event. I am going to block you now for insulting my Dad that shit aint right we will not talk again.(https://www.shutterstock.com/image-photo/little-baby-boy-sitting-on-600w-740678884.jpg)
And fyi my equipment is nicer and more expensive than most gyms my dumbells are the best dumbells I have ever used in any gym and the plates you guys laugh at are again nicer than the plates at the gym easier to change and better balanced. I also like my leg extension leg curl better than any I have ever used at a gym. My curl bars cost 3x as much as the one at the gym and I have several of them. Even my fucking clamps are nicer and I have incremental rogue plates the gym doesnt have any of that shit and it has a line of fat old men and teenagers waiting to use everything and I have trained at 100 plus professional gyms the last 25 plus years my shit is nicer
1mg peg mgf post workout
219lbs post workout before any fluids
Got the Life
I got to be honest last night was the best bicep workout I have ever hadha ha has ha ha ha ha ha ha ha ha ha ;D
Careful w/ the PEG-MGF:SSSHhhhh....mums the word! LOL ;D
It is also associated with irregular cardiovascular activities. So much so that it can even lead to cardiac arrest in some cases.
Careful w/ the PEG-MGF:
It is also associated with irregular cardiovascular activities. So much so that it can even lead to cardiac arrest in some cases.
Well damn I remember reading it can protect the heart after a heart attack but looked it up and sure enough at high dosages it can cause a heart attack but if you are not risking your life are you really even trying?That`ll end up being your tombstones epitaph you novice!! ;D
That`ll end up being your tombstones epitaph you novice!! ;D
Everything kills mice in a lab at high enough dosesWel said,I would have never known that informative tid bit of info without your college graduate ass having filled me in.
4-5:30 - sleds, sandbag work, deadlifts w 375 for many reps, air bike
6-7:30 - BJJ
Dialed the F in.
Hanky get off this thread you quitting weak B ITCH!!!!
I tell you what if you can strict curl 165lbs on video I will get off this board forever seems fair yes prove that you are not the weak bitch
you think one decent lift makes you strong? on top of that lift no one cares about? post a decent bench? a decent deadlift? a decent squat? a decent ohp?
Absolutely that makes me strong can you do it? Curls are for girls they care about your arms they don’t give a fuck about your squat or deadlift.
You are married and does that dingbat give a flying F about your curling ?
Absolutely that makes me strong can you do it? Curls are for girls they care about your arms they don’t give a fuck about your squat or deadlift.
Absolutely that makes me strong can you do it? Curls are for girls they care about your arms they don’t give a fuck about your squat or deadlift.
And you clearly are not in any kind of relationship as you get up to train at 4am to train with dudes then roll around learning white belt BJj for an hour and a half in your 40s with other men. That shit is for little kids dumbass
But a strict curl is POWERLIFTING !! LOL ;D
i'm 6'2 with tan skin and accent living in Brooklyn, i pull girls that would laugh at you if you try to chat them up. Also you're a homo, stop pretending you care about women
If you're strong, why cant you post a decent other lift then? any other lift, any single other lift. ANY
But a strict curl is POWERLIFTING !! LOL ;Dall the greats
Guy`s a fucking wannabe,a quitter,and a total farce!
Bhanks, please go back to your "I bet half of you" thread...Sorry G.R.,I`ll stop responding to him.......it ain`t easy with the drivel he spews though.
Please get out of mine... ;)
all the greats...as well as their formidable Tricep Kickback strength! LOL ;D
ed coan
louie
blakley
weider
ect ect
famous for their curls
Bhanks, please go back to your "I bet half of you" thread...
Please get out of mine... ;)
I thought you were supposed to be big 17 inch arms bwhaha. You would never get through the workout I just posted. I had 17 inch arms at 19 years old after a year of serious lifting down 36lbs lol you are just a fat old man losing his gut. Our chest and neck are the same size the difference is you are a fat man with skinny arms and a belly. My calves are 16.5 you have me by a whopping half inch on your calves from carrying that big ass belly. Guarantee I am leaner than you. And you think your fat old skinny arm belly can fight me? GTFO I would kill you I thought you were at least 260lbs and 64 with 20 inch arms the way you talked. You are built like Josh just a fat old man. I have a umbilical and a hiatial hernia and I am training singles for a powerlifting event. I am going to block you now for insulting my Dad that shit aint right we will not talk again.
And fyi my equipment is nicer and more expensive than most gyms my dumbells are the best dumbells I have ever used in any gym and the plates you guys laugh at are again nicer than the plates at the gym easier to change and better balanced. I also like my leg extension leg curl better than any I have ever used at a gym. My curl bars cost 3x as much as the one at the gym and I have several of them. Even my fucking clamps are nicer and I have incremental rogue plates the gym doesnt have any of that shit and it has a line of fat old men and teenagers waiting to use everything and I have trained at 100 plus professional gyms the last 25 plus years my shit is nicer
I worked out yesterday
i'm 6'2 with tan skin and accent living in Brooklyn, i pull girls that would laugh at you if you try to chat them up. Also you're a homo, stop pretending you care about women
If you're strong, why cant you post a decent other lift then? any other lift, any single other lift. ANY
...as well as their formidable Tricep Kickback strength! LOL ;D
What a fag this clown is.
i'm 6'2 with tan skin and accent living in Brooklyn, i pull girls that would laugh at you if you try to chat them up. Also you're a homo, stop pretending you care about women
If you're strong, why cant you post a decent other lift then? any other lift, any single other lift. ANY
Uh huh. Says the fag who can’t even walk up a flight
Of stairs wo keeling over.
7 sets of leg extensions ? No wonder your matchsticks look like garbage. B
So none of you can strict curl 165lbs got it
all the greats
ed coan
louie
blakley
weider
ect ect
famous for their curls
Arnold was famous for his curls and his biceps and he looked 1000x better than the above listed short trolls coma and Louie are built like trolls let’s be real for a moment
Coan and Louie werent BB's... It matters how strong they were, not what they looked like in the selfie-mirror.
They also never posed in the ladies skivvies on social-media...
You are a bridge and tunnel bitch stop lying quality women do not cross bridges and tunnels. I lived in Manhattan and worked on Wall Street on the trading floor you could be Fabio ain't no quality woman leaving a NYC club and going to Brooklyn at the end of the night that is where poor people live
Arnold was famous for his curls and his biceps and he looked 1000x better than the above listed short trolls coma and Louie are built like trolls let’s be real for a moment
So none of you can strict curl 165lbs got it
They were trolls for a classic bodybuilding physique perspective what you can curl is more important than what you squat or deadlift the tall guy with big arms looks better than the short troll with a big squat. This is primary a bodybuilding board yes? Curls are more important for bodybuilding. And for fuck sake my wife is 110lbs I was in the exact same posing trunks I wore for the show not her underwear but just keep repeating the same liesNone of the curls you SCN fags do are even truly done strictly.....bunch of homos trying to be powerlifters curling more than they can actually squat,bench,or pull......just guys that couldn`t actually make it in the sport of REAL powerlifting so they made up fake homo shit to stroke their own egos.
If it's a joke lets see you do it exactlyME?
A real curl is barbell, straight bar, arms and hands down to the outside of the hips, and curl up straight using biceps only.
The strict-curl, is the least strict thing ive seen. Hands very close together, then flip of the wrist... Like a "slight of hander".
More smoke & mirrors, rather than pure-power...
and you cant squat 405(a warmup), deadlift 495(a warmup), or bench 315(a warmup). got it,
Go away and enjoy how many days you have left on this earth you weak drug addicted dumb gay woman beating loser. No one on this site respects or gives a flying F about your stupid shit - quitter. Quit on clegg, quit on BB, quit on your legs, quit on everything.
None of us either wear our wifes' undies and post it on social media. F off weak, fag, quitter, drug addicted loser
A real curl is barbell, straight bar, arms and hands down to the outside of the hips, and curl up straight using biceps only.
The strict-curl, is the least strict thing ive seen. Hands very close together, then flip of the wrist... Like a "slight of hander".
More smoke & mirrors, rather than pure-power...
Never tried a heavy deadlift do belief I can bench 315 have benched 350 for a double on video squatted 365lbs on video don’t feel the need to do more and regardless if you can’t strict curl 165lbs then my arms are stronger than yours. you can have the lower back and leg trophy]
Never tried a heavy deadlift do belief I can bench 315 have benched 350 for a double on video squatted 365lbs on video don’t feel the need to do more and regardless if you can’t strict curl 165lbs then my arms are stronger than yours. you can have the lower back and leg trophy
Bhanky owned again
(https://i.postimg.cc/jddXhCVT/Screenshot-20230525-202825.jpg)
(https://i.postimg.cc/k5fMKjWq/Screenshot-20230525-203058.jpg)
(https://i.postimg.cc/HWfMrxp3/Screenshot-20230525-203128.jpg)
Bhanky owned again
(https://i.postimg.cc/jddXhCVT/Screenshot-20230525-202825.jpg)
(https://i.postimg.cc/k5fMKjWq/Screenshot-20230525-203058.jpg)
(https://i.postimg.cc/HWfMrxp3/Screenshot-20230525-203128.jpg)
That is a proper curl, yes ^^^
And its properly labeled "odd lift".
Todays lame alphabet PL leagues call it a PL, LOL ::)
When IPF takes it on as a valid PL, then we can talk...
Cant do 225 for 1 solid rep but can do 315 - uh huh . . . . .
You are a bridge and tunnel bitch stop lying quality women do not cross bridges and tunnels. I lived in Manhattan and worked on Wall Street on the trading floor you could be Fabio ain't no quality woman leaving a NYC club and going to Brooklyn at the end of the night that is where poor people live
I actually lived in Park Slope as a kid and walked to Flatbush Avenue subway station to take the train to school he is not the only one who used to fight in the streets of Brooklyn as a kid. Again the casual ignorance on this stuff is amazing being a street fighter in no way prepares anyone to defend a high level takedown.
The great Tommy Kono curling his bodyweight with an Olympic bar. That's a true strict curl. But since he wasn't 200+ lbs with crappy form using an e-z bar he wasn't shit, even though he lifted more than some "elite" "curler" who's 50 lbs fatter...
https://www.getbig.com/boards/index.php?topic=679848.375
So you were "poor people" living in Park Slope?
Park Slope was a nice area when I was in NY.
It's the suburbs for families people in bars in NYC do not go to brooklyn at the end of the night those are 2nd class bridge and tunnel people
Don't you live in some bumfuck nowhere town that no one's ever heard about? the best option for you in a 10 mile radius is a meth-head.
The fuck are you talking about posting pics from the stone ages for fuck sake by all means use a straight bar then I am going to curl more than you on any bar
The fuck are you talking about posting pics from the stone ages for fuck sake by all means use a straight bar then I am going to curl more than you on any bar
I am 45 years old I used to live in manhattan. I used to drink at the W. I used to work at a broker dealer and go to private parties. I am now a family man and my wife is a LAWYER not a meth head
nope
242lbs strict curl
bw 262
2 white lights
And Im squatting, DL and Benching more than you, 12 yrs older and 20 pounds lighter...Bro...
So what??
And again regardless wtf you want to call it can any of you put your back flat against a wall and curl 165lbs? Maybe Rob guns can but the rest of you Fuck no you can't
A straight bar is harder than those severe curve curl bars. It's simple physics. You cut leverage having your hands in that position using that bar that Blanks is using. Tommy Kono is a legend in the sport of lifting. Olympic gold and bodybuilding champion too though he didn't specialize in it. He mainly competed at 148 and 165lbs.My nikka
My nikka
How are your strict curls coming along?Tbh I concentrate on size, not strength, my arms are 20'' pumped and I'm natty, it's about just pumping the muscle to the extreme. In my pic my arms were 18'', they were pumped, back then I had 17.5'' cold. Btw I'm natty
https://www.getbig.com/boards/index.php?topic=679848.375
So you were "poor people" living in Park Slope?
Park Slope was a nice area when I was in NY.
A real curl is barbell, straight bar, arms and hands down to the outside of the hips, and curl up straight using biceps only.It`s a reverse clean.
The strict-curl, is the least strict thing ive seen. Hands very close together, then flip of the wrist... Like a "slight of hander".
More smoke & mirrors, rather than pure-power...
It`s a reverse clean.
It's a Gimmick lift far less impressive than straight arm sledgehammer lifts or or blowing up hot water bottles.Wow,a slow day for out resident dickheaded tard.....he`d better up his game.
Hanky posted 79 times today!
It's a Gimmick lift far less impressive than straight arm sledgehammer lifts or or blowing up hot water bottles.
Hanky posted 79 times today!
Hankins doesnt know shat "strong" is.
Ive been around (AOBS Dinners in NJ) some of the strongest people on the planet (Slim "Hammerman" Farman, Dennis Rogers, Pat Povilaitis, Mark Henry, Stanless Steel, etc) and saw them do amazing things, even in old age. (Slim, Mike Greenstein (son of The Mighty Atom) 80+ at the time.
Would still be laughing hysterically, if they ran into Hankins (and talking strength)... ::)
"Wrist Flip" of peace LOL ::)
Don't you live in some bumfuck nowhere town that no one's ever heard about? the best option for you in a 10 mile radius is a meth-head.
See above I live in an island that is ranked top 10 vacation destination in the US hardly a bumfuck town you couldn’t afford my neighborhood
Masturbating nonstop today :P
1 hour straight of following for rounds
5 x Bent over row 225lbs
Walk 30 seconds on air runner
10 x 1 arm DB row w 100 lb DB
Walk 30 seconds on air runner
Heavy Rope Row tied to The Tank
Walk 30 seconds on air runner
Backward Bear Crawl With TRX Rows on heavy sled across the gym
Walk 30 seconds on air runner
6 x 60lb med ball as far as possible
20 min - got 52 reps of following
Burpee + 2x Row with 100lb DB + 320lb tire Flip
15 min - stairmaster with some bs in between.
Switching up hands I hope?? For symmetry reasons??Choking him out with both hands
Hankins doesnt know shat "strong" is.
Ive been around (AOBS Dinners in NJ) some of the strongest people on the planet (Slim "Hammerman" Farman, Dennis Rogers, Pat Povilaitis, Mark Henry, Stanless Steel, etc) and saw them do amazing things, even in old age. (Slim, Mike Greenstein (son of The Mighty Atom) 80+ at the time.
Would still be laughing hysterically, if they ran into Hankins (and talking strength)... ::)
"Wrist Flip" of peace LOL ::)
1 hour straight of following for rounds
5 x Bent over row 225lbs
Walk 30 seconds on air runner
10 x 1 arm DB row w 100 lb DB
Walk 30 seconds on air runner
Heavy Rope Row tied to The Tank
Walk 30 seconds on air runner
Backward Bear Crawl With TRX Rows on heavy sled across the gym
Walk 30 seconds on air runner
6 x 60lb med ball as far as possible
20 min - got 52 reps of following
Burpee + 2x Row with 100lb DB + 320lb tire Flip
15 min - stairmaster with some bs in between.
Didn't want to mention Slim the Hammerman, didn't think anyone would get the reference, but Getbig doesn't let me down!
Quitterboy is already backing off the strict curl nonsense, you'll see. He's realizing after his horrible devastating quitting performance that it won't bring him any of the kudos he seeks.
He can only engage in his charade online, where he can selectively answer, distract and ignore things that show he sucks. In real life the people at the gym tell him: You didn't even finish the show,you quit and got beat by Mullinax! Gop tell it to the naive 15 yr olds.
Didn't want to mention Slim the Hammerman, didn't think anyone would get the reference, but Getbig doesn't let me down!
Quitterboy is already backing off the strict curl nonsense, you'll see. He's realizing after his horrible devastating quitting performance that it won't bring him any of the kudos he seeks.
He can only engage in his charade online, where he can selectively answer, distract and ignore things that show he sucks. In real life the people at the gym tell him: You didn't even finish the show,you quit and got beat by Mullinax! Gop tell it to the naive 15 yr olds.
Wait are you counting walking to the water fountain between sets as part of your routine?
Killed it today. All the F out.My nikka
And again regardless wtf you want to call it can any of you put your back flat against a wall and curl 165lbs? Maybe Rob guns can but the rest of you Fuck no you can't
Not only could RobC curl 165lbs with the greatest of ease but he would do so whilst hanging his mighty dong.
In real life I am one of the biggest leanest dudes at the gym in every gym I have ever trained no one has ever talked shit to me in a gym anywhere in the world and never will
In real life I am one of the biggest leanest dudes at the gym in every gym I have ever trained no one has ever talked shit to me in a gym anywhere in the world and never will
one of these you will end up saying that to someones face and forget you are not on the internet
In real life I am one of the biggest leanest dudes at the gym in every gym I have ever trained no one has ever talked shit to me in a gym anywhere in the world and never will
In real life I am one of the biggest anal bleeders at the gym in every gym I have ever trained no one has ever talked shit to me in a gym anywhere in the world and never will
Ha ha ha ha ha ha ha ha ha ha ha ha :D
In real life I am one of the biggest leanest dudes at the gym in every gym I have ever trained no one has ever talked shit to me in a gym anywhere in the world and never will
In real life I am one of the biggest leanest dudes at the gym in every gym I have ever trained no one has ever talked shit to me in a gym anywhere in the world and never will
Drove all the way to the gym,and the muthafucker was closed! :(
Maybe by 70 you should have saved some money for a quality home gymSays the guy that has to work overtime to pay his bills. 🙄
Back / Bi:o
Deadlift - 4 sets
Bent Rows - 4 sets
Pull downs - 4 sets
Shrugs - 4 sets
Preacher Curls - 4 sets
D-Bell Curls - 4 sets
Walk outside with Buddy and wife's "yoga-pants bottom" shaking, 1-hour...
Says the guy that has to work overtime to pay his bills. 🙄
I get time and a half and yeah I prefer to work overtime and have a better lifestyle. I could sell all my shit move back to Maui get a modest home and spend all day on the beach and never work another day in my life but I prefer nice things and a nice lifestyle. When you have nice things you have more bills.
Totally understandable.
Do you miss Hawaii?
Sometimes
Maybe by 70 you should have saved some money for a quality home gym
I get time and a half and yeah I prefer to work overtime and have a better lifestyle. I could sell all my shit move back to Maui get a modest home and spend all day on the beach and never work another day in my life but I prefer nice things and a nice lifestyle. When you have nice things you have more bills.
Maybe if you're going to stick around you can stop being such a cockmonkey
Thanks for the education. 🙄
The point was that if you were such a genius you’d have a nice salary job that didn’t require you to get paid by the hour, nor work overtime. Maybe stop being a jerk to everyone and have some humility and everyone you come in contact with (or meet online) wouldn’t hate you.
Maybe if you're going to stick around you can stop being such a cockmonkeyIf he did that he`d have NO personality at all.
Fuck Wes Fuck SC Fuck 38 Fuck Webster Fuck Jeff do you not recall the shit these Josh cockslurpers have said to me fuck all of themmakes me wonder why you post here.Clearly nobody likes you.
Fuck Wes Fuck SC Fuck 38 Fuck Webster Fuck Jeff do you not recall the shit these Josh cockslurpers have said to me fuck all of themYes and you`ve always been so benevolent and kind to us.....you countryfied dickhead!!
Fuck Wes Fuck SC Fuck 38 Fuck Webster Fuck Jeff do you not recall the shit these Josh cockslurpers have said to me fuck all of them
Fuck Wes Fuck SC Fuck 38 Fuck Webster Fuck Jeff do you not recall the shit these Josh cockslurpers have said to me fuck all of them
Fuck Wes Fuck SC Fuck 38 Fuck Webster Fuck Jeff do you not recall the shit these Josh cockslurpers have said to me fuck all of them
Parked car and walked a few blocks to watch town parade. Stood in place in shade for 1 hour.We`re there as many clowns in the parade that there is on getbig? ;D
Brutal.
Are you crying again bitch?
Sounds like a home depot shitting yourself moment
If your only intent is to be a douchebag from this point forward, this will take care of itself then.
Fuck those dudes are you kidding I never said the kind of nasty shit to them they say fuck them and fuck youI have never once insulted any member of your family.....not a single one........I just hate your guts cuz you`re such a great person.
You are a slob le me know when you can post a pic indicating otherwise until then you are a slob and we all know it
Fuck those dudes are you kidding I never said the kind of nasty shit to them they say fuck them and fuck you
Drove all the way to the gym,and the muthafucker was closed! :(
Maybe by 70 you should have saved some money for a quality home gym
This was unprovoked.
This is a training thread started by gymrat because of all the other threads that get consumed by this bullshit.
I don't care if you're here or not, I really don't.
But if you're going to clog every thread with this nonsense, it will be the latter. Goes both ways too.
I'm aware of what this site is, but there should be some hallowed ground where the usual can be avoided. The training threads should be one of those places.
That said, all should free to insult pamith anywhere.
We`re there as many clowns in the parade that there is on getbig? ;D
Not hardly.I thought not! :D
Hanky kills any thread about training by making it about him and his existence
Reason?
He knows nothing about serious training
You guys make 10 post about me not about training in the training thread then claim I am the one ruining the training thread you can't make this shit upYou are ignoring this user.
You are ignoring this user.
5 sets leg extensions
You guys make 10 post about me not about training in the training thread then claim I am the one ruining the training thread you can't make this shit up
5 sets leg extensionsHA HA HA HA HA HA HA HA HA HA ;D
(https://giffiles.alphacoders.com/234/23465.gif)(https://64.media.tumblr.com/a3c35b5425cc03ef3df7159153854651/67394bdc5cb063e7-b7/s540x810/ad193ee3172cf9b21874294c36db737d3371d7ae.gif)
5 sets leg extensions
Do your knees get irritated from leg extensions?
Have you had torn meniscus?
Both meniscus have been torn and repaired and torn again original meniscus tear was 1995ish and surgery was in 1997 latest report showed a 2cm tear in the meniscus it is basically gone I am bone on bone in all 4 quadrants both knees. Light extensions are ok hack squats are crippling. I will only use 2 plates on extensions no more after warming up thoroughly with 1
You must take painkillers with those knees like that. Ibuproefen?
Hacks can be brutal on the knees.
Squats - 1 hour of doubles(https://www.shutterstock.com/image-vector/cute-emoticon-sunglasses-thumb-up-600w-2014195094.jpg)
Thrown in between squat sets...
Standing alternate db curls - 3x12-15
1 leg calf raise - 3xMaxReps
then...
Rode bike 5 miles
You must take painkillers with those knees like that. Ibuproefen?he seldom trains
Hacks can be brutal on the knees.
he seldom trains
May 30, 2023
Quads,Hamstrings,Lower Back,Calves:
Unilateral Leg Press - 4 sets
Leg Extensions - 3 sets
Seated Leg Curls - 4 sets
Adductor Machine - 1 X max reps
Lower-Back Extension Machine - 3 sets
Leg Press Calf Raises - 4 sets
I hope I can walk tomorrow after missing 4 weeks.....felt great to train again.
he seldom trains
(https://media4.giphy.com/media/10Shl99Vghh5aU/giphy.webp?cid=6c09b9527608eb2be01c2437de8e64ba2f671b09c38d10b4&ep=v1_internal_gifs_gifId&rid=giphy.webp&ct=g)(https://media1.giphy.com/media/mfdqzC02ASo5q/giphy.gif?cid=ecf05e47084w07h4j8tdckzwtrrwauy9dipabj7749ua7sg7&ep=v1_gifs_search&rid=giphy.gif&ct=g)
I train at least 4 days a week
Have had left elbow/forearm tendonitis for over a year which has limited what I do.
Finally seems to have healed. Gotta be careful to not re-aggravate it.
Have had left elbow/forearm tendonitis for over a year which has limited what I do.
Finally seems to have healed. Gotta be careful to not re-aggravate it.
Have had left elbow/forearm tendonitis for over a year which has limited what I do.
Finally seems to have healed. Gotta be careful to not re-aggravate it.
Have had left elbow/forearm tendonitis for over a year which has limited what I do.
Finally seems to have healed. Gotta be careful to not re-aggravate it.
Have had left elbow/forearm tendonitis for over a year which has limited what I do.
Finally seems to have healed. Gotta be careful to not re-aggravate it.
Jealous... This right rotator "seems" to feel a tiny bit better, but not allowing me to push as I like to..Best of luck fellas.....right now I have a re-occuring off and on pinched nerve in my lower back........wife had to help me put on my socks before I hit the gym today......excrucitiatin g pain.....while she was down there.............. ;D (I sound like Gym Rat) ;D
"Working around it" for 6 months now, is getting old...
All the best to you IroNat..
What you do is not training, its a lazy as F routine for a teen on their phone for 30 minutes while looking in the mirror.
Best of luck fellas.....right now I have a re-occuring off and on pinched nerve in my lower back........wife had to help me put on my socks before I hit the gym today......excrucitiatin g pain.....while she was down there.............. ;D (I sound like Gym Rat) ;D
TRAIN SMART!!
Finally at 70 you realize training smart is more important than training hardI always train balls out.....old school rules son.....try it if you can make it through a workout.
I was getting cortisone shots in the elbow every 6 months but finally seems better and no longer need them can do skill crushers again now without pain
can someone please add this to the listThat list is getting fucking HUGE!! ;D
That list is getting fucking HUGE!! ;D
Sounds like me cock.SAME HERE!! LOL ;D
I always train balls out.....old school rules son.....try it if you can make it through a workout.
Shit happens when you squat 405 at 165 pounds and squat set after deep set of 10 with 315,and do 370 for a triple at the same bodyweight,and hacks with 4 plates ass to the grass,and heavy T-Bars,and Deadlifts,and cleaning the 100 pound dumbells for inclines presses for eons.....of course you would know nothing about any of the above even though you outweigh me bigtime.
You CAN do a decent reverse clean/curl though, so props!!
It`ll heal up and go away,but I wont!! ;)
Yeah…. I was going to train heavy back work today, but since I grew from 6’-4” to 6’-7” on Sunday I am still a little bit wobbly and uncoordinated. I should be more than okay by this evening.6’-4” to 6’-7”..........Damn Walt you
6’-4” to 6’-7”..........Damn Walt yougruesomegrew some! ;D
It’s all good.I don`t think anything bad of you bro.....not at all.
Never hurts to know what people think about you. Even if you don’t give two shits.
All 6’-7” and 300 lbs of me. ::). You can explain to the gangly blonde, that’s your problem now.
Quads at 6:00 PM, Krankenstein come on down and join the fray, a good time will be had by all!
Wes can you send me some money to help out with the travel costs, the gym is a fair distance away and cutting grass just don’t pay like it used to!
Jealous... This right rotator "seems" to feel a tiny bit better, but not allowing me to push as I like to..
"Working around it" for 6 months now, is getting old...
All the best to you IroNat..
plasma therapy!!! i had it done after suffering for close to a year and a half... 100 percent after 2 rounds and 4 months time "rest"
light eccentric reps ( negative reps ) are great for healing chronic tendinosis
just make sure to entirely leave the concentric ( positive ) part out of the movement
I was getting cortisone shots in the elbow every 6 months but finally seems better and no longer need them can do skill crushers again now without pain
can someone please add this to the list
Cortisone can work wonders for inflammation.
Probably should have done that.
save the cortisone for arthritis!!! it will do NOTHING but make it worse over time... tendons dont get shit for blood flow.. the plasma injection will speed the healing... not just mask the pain... this is a buffalo bills drs advice not my own... but it worked 100%.. no drugs, just your own concentrated blood! and a big needle hahaha.
legsGood one brother!!
squat machine..... 3 sets 10-12 reps
lunges.................3 sets 10- 12reps
hacks................... 3 sets 20 reps
barbell squat....... 3 sets to failure.. 225lbs felt like the roof.
leg curls 4 sets
fuck calves today
Training is Life.
Meanwhile this was placed ahead of me;
https://www.instagram.com/p/Cs4FoC9oWo-/?hl=en
Training is Life.An outright fucking robbery!
Meanwhile this was placed ahead of me;
https://www.instagram.com/p/Cs4FoC9oWo-/?hl=en
An outright fucking robbery!
I have no doubt that you and others here are correct but I cannot see this link. I trust you, brother! BigRo is The Man!Scott the guy who placed ahead of him looks terrible by comparison......TERRIBLE !
Much preferred the atmosphere in Derry.
June 01, 2023
REST DAY
Gonna` train 4 X a week for a few weeks after missing a month of training,then back to 6 days a week.
On a sidenote my lower back is so fucked up I`m` walking bent over like Marty Feldman in "Young Frankenstein:......feels like a blade is in my back..........Oh well,fuck it!
Sounds good, I recently switched back to 4 days. Not recovering I think, on 5-6 days. Always feeling exhausted. Old age maybe :)
Lower back, yes, the same. I over-extended on reverse-hypers the other day, walking hunched like Igor Stravisnky.
I lied down to do some light benches at the gym, could not get back up, hilarious. Funny, with my wife who weighs 110, trying to pull me up off the bench.
I told her to go over and get our friend, she's a Powerlifter, but wifey managed to pull me up.
Shoulder, back, im a mess as of late. I can tell back is not serious, just needs a week of nothing.
Was able to do (all very light):
Leg curls - 4 sets
leg ext - 4 sets
leg press - 4 sets
calves - 4 sets
BNP - 4 sets
Rear delt machine - 4 sets
side laterals (machine) - 4 sets
Shoulder press machine - 4 sets
Sounds good, I recently switched back to 4 days. Not recovering I think, on 5-6 days. Always feeling exhausted. Old age maybe :)That sucks bro....great workout just the same.
Lower back, yes, the same. I over-extended on reverse-hypers the other day, walking hunched like Igor Stravisnky.
I lied down to do some light benches at the gym, could not get back up, hilarious. Funny, with my wife who weighs 110, trying to pull me up off the bench.
I told her to go over and get our friend, she's a Powerlifter, but wifey managed to pull me up.
Shoulder, back, im a mess as of late. I can tell back is not serious, just needs a week of nothing.
Was able to do (all very light):
Leg curls - 4 sets
leg ext - 4 sets
leg press - 4 sets
calves - 4 sets
BNP - 4 sets
Rear delt machine - 4 sets
side laterals (machine) - 4 sets
Shoulder press machine - 4 sets
Max I train with the weights is 4x a week & often its 3x I can't recover from anymore.With me,if I don`t train 5-6 days I tend to lose focus a bit,plus I like to burn some cals daily as I`m no longer working.
Most of my Training years has been 3/4 max.
Mind I like to use lots of volume & medium to heavy weight for me.
With me,if I don`t train 5-6 days I tend to lose focus a bit,plus I like to burn some cals daily as I
I do my Boxing / grappling other days & some times fuck all as I'm so tired fromI agree my brother!
training . work etc.
I think we all can get a bit jaded / lazy at times - only that fire so lights up again.
I just couldn't train the way I do 6 days a week , mentally & physically to much.
That's the good thing we all have different training methods & recovery rates.
Sounds good, I recently switched back to 4 days. Not recovering I think, on 5-6 days. Always feeling exhausted. Old age maybe :)
Lower back, yes, the same. I over-extended on reverse-hypers the other day, walking hunched like Igor Stravisnky.
I lied down to do some light benches at the gym, could not get back up, hilarious. Funny, with my wife who weighs 110, trying to pull me up off the bench.
I told her to go over and get our friend, she's a Powerlifter, but wifey managed to pull me up.
Shoulder, back, im a mess as of late. I can tell back is not serious, just needs a week of nothing.
Was able to do (all very light):
Leg curls - 4 sets
leg ext - 4 sets
leg press - 4 sets
calves - 4 sets
BNP - 4 sets
Rear delt machine - 4 sets
side laterals (machine) - 4 sets
Shoulder press machine - 4 sets
I agree my brother!
That's a lot of shoulder volume if you are ailing, bro.
I've just got back into squatting again, after lord knows how long of it feelingThat`s great weight for us geriatric guys! LOL ;D
really awkward - started all over again with just the bar getting my position
& technique correct - I'm repping 140kg 308lbs after 4wks , My goal is to get
back up around the 180/190kg 400/420lbs - at 62 - Ha, age sucks that weight
was child's play even 10yrs ago.
All very light and high rep. Its funny, the rotator tear, only flat-bench and incline is affected.GEEZUS we are a ragtag group of the walking wounded and are too damn stupid to just take up poker or darts,or pool. ;D
Shoulder stuff, it feels fine...
That`s great weight for us geriatric guys! LOL ;D
I`ll never squat again........all those years of heavy squatting with poor results in development, have fucked up my lower back......my wife had to put my left sock on yesterday before I hit the gym.
Getting old ain`t for sissies! LOL ;D
Thankfully other than serious injury outside of gym,Same here except for my back......at times it`ll go out on me and in a weeks time it`s OK again.....been off and on like this for years,so I`m used to it.........this time it`s been a straight month of fucking agony.
all my joints / back / shoulders are good no aches or problems.
Much preferred the atmosphere in Derry.
With me,if I don`t train 5-6 days I tend to lose focus a bit,plus I like to burn some cals daily as I`m no longer working.
For recovery purposes I just cycle heavier,medium,and lighter days.
Back in the day I was training hard and felt the need for a week off......after the week off was over,I went on a drunken binge for 7 years straight........that`s quite the layoff. LOL :D
I wouldn`t do that these days but the gym is good for my mind.
Dude I`ll be honest,after training hard,then followed by post-workout cardio I would tell myself to stretch,but I never did,
Do you only weight train? No calisthenics? Yoga? Anything else to break up the monotony?
Do you only weight train? No calisthenics? Yoga? Anything else to break up the monotony?
Destroyed it this am 4-5:30
BJJ - 6:15 - 7:30
Very suspicious……🤣
I’ve heard it from a self-proclaimed member of Mensa that those two gyms are approximately 3.67842 hours apart.
SC, like most Getbiggers, has a private helicopter on call, along with a private jet for longer trips.
(http://. https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Ftse2.mm.bing.net%2Fth%3Fid%3DOIP.G-3xXuEYWI2eYNRKSjAZKQAAAA%26pid%3DApi&f=1&ipt=6105e43a2fb28fde5f79f0fb5e8df1781350a35db429e26f3eaa62a81ea4bc57&ipo=images)
Very suspicious……🤣
I’ve heard it from a self-proclaimed member of Mensa that those two gyms are approximately 3.67842 hours apart.
Yes, this was never settled.
Hulkotron, please work with SC to get to the bottom of this.
To recap - your ability to get cleaned up and go to BJJ in the timeframe you posted has been deemed impossible due to logistics and proper hygiene.
So, in essence, you have been accused of lying, or showing up to BJJ a sweaty, stinky disgusting messing, spreading sweat, filth and covid all over the mats and other participants.
Yes, this was never settled.
Hulkotron, please work with SC to get to the bottom of this.
To recap - your ability to get cleaned up and go to BJJ in the timeframe you posted has been deemed impossible due to logistics and proper hygiene.
So, in essence, you have been accused of lying, or showing up to BJJ a sweaty, stinky disgusting messing, spreading sweat, filth and covid all over the mats and other participants.
You see my posts on FB.
You see my posts on FB.
So, in essence, you have been accused of lying, or showing up to BJJ a sweaty, stinky disgusting messing, spreading taint sweat, filth and covid all over the mats and other participants..
You see my posts on FB.
No.
Because we are not gay.
Are you going to fight Hankins gi or no gi?
great classic routineLOOKS GREAT....NICE
the 3 quarter back shot you looked fantastic , put your own stamp on it by kneeling lower, really enhanced the ham/quad split
Just curled 155lb for a double had more in the tank but sticking to the planned workout have 125 x 8 now for the warm down
Just curled 155lb for a double had more in the tank but sticking to the planned workout have 125 x 8 now for the warm down
Make sure to include updated photo's as you start growing. Thanks Hankins.
If you haven’t noticed I have not posted an updated photo pic in sometime getbig would not even recognize me right now I am swole and have changed my look drastically. I currently have no neck at all but still 45 days from peak freak
Just curled 155lb for a double had more in the tank but sticking to the planned workout have 125 x 8 now for the warm down
Just curled 155lb for a double had more in the tank but sticking to the planned workout have 125 x 8 now for the warm down
If you haven’t noticed I have not posted an updated photo pic in sometime getbig would not even recognize me right now I am swole and have changed my look drastically. I currently have no neck at all but still 45 days from peak freak
I have noticed. You are doing the right thing by not posting pics of yourself.
Also by not responding to attacks.
Soon Getbig will love Bhanky.
and here we go, there will not be another mention of bodybuildinhg ever again after other people on the forum have all done well in their shows after his dismal failure.
It will be like his foray into the bodybuilding world has never happened
"But can you strict curl 165lbs?" will be all we get out this fucking narcissistic moron up until July when he again fails at that
and posting on getbig mid workout FFS
Have you got your selfie ring and tripod with you as well?
So the 12 months a year you are lifting weights isn’t bodybuilding only the day you are in stage? Without weightlifting there is no bodybuilding it’s two sides of the same coin. As you lift more weights you get bigger and become a better bodybuilder it’s the same damn thing. Right now I 220lbs this am upon waking with abs that’s not bodybuilding? Unfortunately I have to get a hernia surgery in July which will set me back. By the the time I am peaking after that it will be winter and the shows are all in the spring and summer. But at a minimum I intend to enter the Charlotte Cup again next year. Right now I am recovering as much size and strength as possible before a forced surgery break from training for 6 weeks.
You are a bloated fucking mess of shit and oedema
will you finish it next year or go home early because you wife cant fucking see properly?
You will look like a bag of shit again regardless of what you do
Stick to the cheating curling
I think I looked ok this year and I will look better next year. I am not a bloated mess and I was 220lbs this am when I woke up empty as can be
You would think you looked OK you have rose tinted glasses because of your NPD(https://i.pinimg.com/originals/16/8d/e8/168de85f13790be44c374104aea60b25.gif)
you also dont see the 42 inch waist and dad bod that everyone else on here sees.
Oh, and go and get fucked
Trying to be civil isnt going to work now you utter c*nt
You would think you looked OK you have rose tinted glasses because of your NPD
you also dont see the 42 inch waist and dad bod that everyone else on here sees.
Oh, and go and get fucked
Trying to be civil isnt going to work now you utter c*nt
My waist was 32 inches at the show not 42 you are just talking nonsense maybe if you did some curls your biceps would growmaybe if you learned something about bodybuilding you might place anywhere but dead last in every show you have ever done
maybe if you learned something about bodybuilding you might place anywhere but dead last in every show you have ever done....but Jeff you know that HE KNOWS JACKSHIT ABOUT BODYBUILDING!
My waist was 32 inches at the show not 42 you are just talking nonsense maybe if you did some curls your biceps would grow
If you haven’t noticed I have not posted an updated photo pic in sometime getbig would not even recognize me right now I am swole and have changed my look drastically. I currently have no neck at all but still 45 days from peak freakYou are so full of shit it`s coming out of your fucking eats.
So the 12 months a year you are lifting weights isn’t bodybuilding only the day you are in stage? Without weightlifting there is no bodybuilding it’s two sides of the same coin. As you lift more weights you get bigger and become a better bodybuilder it’s the same damn thing. Right now I 220lbs this am upon waking with abs that’s not bodybuilding? Unfortunately I have to get a hernia surgery in July which will set me back. By the the time I am peaking after that it will be winter and the shows are all in the spring and summer. But at a minimum I intend to enter the Charlotte Cup again next year. Right now I am recovering as much size and strength as possible before a forced surgery break from training for 6 weeks.
Smart move, pack on more safety fat before the surgery. After the surgery make your you retain the muscle on your frame packing in as much sausage and french ttooooooaaaasssstttt as possible. Add butter and syrup too.
you see this is why you are hated Brian. Jeff is an nationally recognised and respected competitor with a physique you can not even dream about. And you can't bring yourself to say anything pleasant. You are a sad excuse for a human being. Your body for the years on gear is laughable and your attempts at contest prep typically end in you needing the hospital.
Absolute boneheaded novice.
I am nowhere near fat but I see what you are doing you want a physique update tell you what hit a front double bicep and we can compare and see who is fat
you see this is why you are hated Brian. Jeff is an nationally recognised and respected competitor with a physique you can not even dream about. And you can't bring yourself to say anything pleasant. You are a sad excuse for a human being. Your body for the years on gear is laughable and your attempts at contest prep typically end in you needing the hospital.
Absolute boneheaded novice.
Jeff is a girl and so are youauto correct you fuckwit
My body still puts yours to shame and you know it fat old slobyour body puts you to shame, unfortunatly shame isnt an emotion the NPD sufferers get.
Jeff is a girl and so are youJeff buries you and 38 would break your fucking legs just for a laugh.
My body still puts yours to shame and you know it fat old slobYou Brian are your
Jeff is a girl and so are you
Let’s just hit pretend I am fat and bloated or have a dadbod then because that is nonsense this is today post breakfast ams coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat.HA HA HA HA HA HA HA HA HA HA HA
Let’s just hit pretend I am fat and bloated or have a dadbod then because that is nonsense this is today post breakfast ams coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat.
Let’s just not pretend I am fat and bloated or have a dadbod or a 42 inch waist then because that is nonsense. This is today post breakfast and coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat and bloated.
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1444106;image)
hahaha your arms don't look any bigger than mine
The left one is only bigger because of a botched surgery.
You are ignoring this user. ;D
Let’s just not pretend I am fat and bloated or have a dadbod or a 42 inch waist then because that is nonsense. This is today post breakfast and coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat and bloated.
full head of hair of peace
Brian you have a newly married woman in bed and you get up to post unsolicited pictures on the internet to a group of men who laugh at you
go Mensa champ
Welcome to the Bald Pride group. We are getting a flag and a month too very soon.I don’t know why he did that he’s not bald.Just needs some product
I think I looked ok this year and I will look better next year. I am not a bloated mess and I was 220lbs this am when I woke up empty as can be
you won your show good job you are still a c**t
Let’s just not pretend I am fat and bloated or have a dadbod or a 42 inch waist then because that is nonsense. This is today post breakfast and coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat and bloated.
A few posts ago said you were unrecognizable you are a beast. You have packed on size.
But today you said you are 220 lbs. The same weight you have been for the last 15 years. You have made zero progress but just fried your insides and fried your hair from the drugs
I changed my look dramatically with the haircut. Also I have packed on some size in the last month 220lbs lean and empty in the AM not all weight is created equal. I have a weight class I am competing at in July and it’s 220lbs. I can make gains without adding weight. I will push towards 230lbs in the next 45 days but I still will have to drop back to 220lbs for weigh ins. Meanwhile you still don’t even lift.
Let’s just not pretend I am fat and bloated or have a dadbod or a 42 inch waist then because that is nonsense. This is today post breakfast and coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat and bloated.
Thanks for clarifying.
What do you mean changed your look dramatically with the haircut?
Getbig was telling you for over 2 years you do not have a full head of hair but refused to listen.
What changed?
Let's not pretend Bianca that you have a Bodybuilder's physique
as we've seen Tommy/ Ro / Jeff all have made your dad bod look silly ::)
They've all competed & completed a day's bodybuilding show all of them
looking Great & doing extremely well - No complaint's , No leaving early ,
No shitting themselves , No silly pathetic excuses - Stop posting your awful body pics
You're not anywhere near any of them & never will be.
You are ignoring the fucktard known as "Leftty". :D
(https://i.gifer.com/S5N.gif)(https://media.tenor.com/iELyiAoJCIEAAAAS/happygilmore-adem-sandler.gif)
Brian, I will say this.
Congrats on finally admitting and bracing you are bald
You have zero back your taper is a legit straight line.
You have one bicep
The definition of a dad bod
Why is your belly distended here? The under shirt?
Re : attached
I changed my look dramatically with the haircut. Also I have packed on some size in the last month 220lbs lean and empty in the AM not all weight is created equal. I have a weight class I am competing at in July and it’s 220lbs. I can make gains without adding weight. I will push towards 230lbs in the next 45 days but I still will have to drop back to 220lbs for weigh ins. Meanwhile you still don’t even lift.
Again you want to pretend I have a belly despite me showing a shirtless pic from today with abs just nonsense. I am not bald I shaved my head there is a difference. Amazing how you pretend you can judge my back from the front. Also again anyway you slice it I am 220lbs and lean meanwhile you don’t even lift. By all means post a pic of you in better condition than me you can’t because you are a slob and you want to call me a dad bod lol ok slob
Again you want to pretend I have a belly despite me showing a shirtless pic from today with abs just nonsense. I am not bald I shaved my head there is a difference. Amazing how you pretend you can judge my back from the front. Also again anyway you slice it I am 220lbs and lean meanwhile you don’t even lift. By all means post a pic of you in better condition than me you can’t because you are a slob and you want to call me a dad bod lol ok slob
You look like a small member of the Village People.
Got any pics of your wife’s shaved gash?
I had planned to wait until mid July when I peak but since you guys want to insist I am small this is last night yeah it’s a full belly but I am absolutely getting thicker in the chest shoulders traps etc. you guys don’t want to see pics stop lying on my physique
Does your wife approve of you posting all these half nudes here? I mean, if she were posting half nudes for strangers all the time on the internet wouldnt you get a little suspicious?
Yeah that’s not half nude does your wife approve of you rolling around the ground with men every morning? Nah you don’t have a wife or even a girlfriend or children do you nope I don’t think so
Actually false on all 3.
Next.
I changed my look dramatically with the haircut. Also I have packed on some size in the last month 220lbs lean and empty in the AM not all weight is created equal. I have a weight class I am competing at in July and it’s 220lbs. I can make gains without adding weight. I will push towards 230lbs in the next 45 days but I still will have to drop back to 220lbs for weigh ins. Meanwhile you still don’t even lift.
I had planned to wait until mid July when I peak but since you guys want to insist I am small this is last night yeah it’s a full belly but I am absolutely getting thicker in the chest shoulders traps etc. you guys don’t want to see pics stop lying on my physique
I had planned to wait until mid July when I peak but since you guys want to insist I am small this is last night yeah it’s a full belly but I am absolutely getting thicker in the chest shoulders traps etc. you guys don’t want to see pics stop lying on my physique
(https://www.getbig.com/boards/index.php?action=dlattach;topic=682049.0;attach=1444142;image)
I had planned to wait until mid July when I peak but since you guys want to insist I am small this is last night yeah it’s a full belly but I am absolutely getting thicker in the chest shoulders traps etc. you guys don’t want to see pics stop lying on my physique
You don’t find it odd that you want to put my physique down trying to compare me to other people instead of yourself???
I had planned to wait until mid July when I peak but since you guys want to insist I am small this is last night yeah it’s a full belly but I am absolutely getting thicker in the chest shoulders traps etc. you guys don’t want to see pics stop lying on my physique
so the 230 is just you full of shit and water and you are 220?
Thing is Brian you are not even close to being stage ready at 195
Keep on keeping on Brian
You will be still here in 5 years still at 220 , thats if your organs hold out
What & many others find really odd is YOU, & you're constant posting of awful pics of your dad bod. You've criticized & put down so many on here who have far better Physical development than yourself. Why would I compare a lopsided delusional dad bod
with myself ::) - I've competed & actually lasted the whole day at a competition in fact many of them. without collapsing / shitting myself / running off home making pathetic excuses
Oh & I've won many & represented my country - Carry on Dreaming you delusional
Fuck-wit.
You are small.
Shaving yourpussyhead isn’t going to change that.
You have 2D muscle, flat and narrow with no thickness, go take a look at Tommywishbone pics and see how lifting heavy results in 3D muscle.
By all means post a pic showing You are more developed exactly not someone else
Jesus Fuck, learn to read and write, you polesmoking moron.
You’re fucking shallow, your build has no depth or muscle maturity to it. Start lifting weights that start with a “4” instead of a “2”.
Post up a couple of pics of the scarecrow’s shaved beaver. I want to compare it to the wrinkles on your fat forehead.
Again by all means post a pic showing you train at all before critiquing my build I am jacked and thick and in shape by any standard. You want to claim you are a monster despite never posting a single pic no one believes you. You can all claim I am small all you want but current pics say otherwise
Looks like the disproportioned pile of shit as he always has.........no gains at all,just the same if not worse.
I had planned to wait until mid July when I peak but since you guys want to insist I am small this is last night yeah it’s a full belly but I am absolutely getting thicker in the chest shoulders traps etc. you guys don’t want to see pics stop lying on my physique
No 230 is 100% I am not there yet it takes sometime to get back there after being sick. I hope to be close to 100% come mid July. And just nonsense no one has 10lbs of shit in them I am not constipated I use the restroom all the time. And if I look like this in n 5 years at 50 great that’s a win. I was not 195lbs in stage I weighed in at 204lbs. I dropped more after the contests as I got sicker. Honestly I think I look more stage ready at 215lbs and frankly I could compete tomorrow I am lean enough. You want to starve yourself have at it no thanks I am trying to get bigger and stronger.
Let’s just not pretend I am fat and bloated or have a dadbod or a 42 inch waist then because that is nonsense. This is today post breakfast and coffee and I was 220lbs upon waking before breakfast. I had planned to wait until my contest in July to update as that is when my strength and physique should be closer to 100% but regardless I am no where near fat and bloated.
Again you want to pretend I have a belly despite me showing a shirtless pic from today with abs just nonsense. I am not bald I shaved my head there is a difference. Amazing how you pretend you can judge my back from the front. Also again anyway you slice it I am 220lbs and lean meanwhile you don’t even lift. By all means post a pic of you in better condition than me you can’t because you are a slob and you want to call me a dad bod lol ok slob
Brian again with his delusions of adequacy
Brian, you are a total abject failure at everything you have ever done
Here you are again boasting about how great you think you are and ignoring the last 3 months of your embarrassment of "prepping" ::). and failing to complete a show.
Your fucked up body cant even handle a week of restricted calories and humongous food intake before it falls apart leaking shit and blood all over the place.
Last minute peptides and lasix to try and impress people who fucking hate you.
You have well and truly fucked yourself on this site and you will never get any respect from anyone
I really dont know whats wrong with Robcguns blowing smoke up your arse, I can only imagine hes trolling you.
You ever do barbell rows, Hanky?
Yeah….with just the barbell and even that is too heavy for him.
He’s 5’-9” and 180 lbs.
And looks smaller than that.
He’s not fooling anyone.
Brian
you have been stuck at 225 of smashed shit for 20 years
no progress
nothing will change
laughably bad
kicked off every bb board cos you are a proper imbecile
you will never finish a show ever because you are a pussy
the most fake bad man Ive ever seen
I’m guessing the front Lat spread is bicep pose? ???
Exactly, you have no back/ Lats non existent
Brian
Compete at 215
Give us all a laugh
Again
Oh no I don't plan to compete at 215 I am saying right now 215 would be a good competition weight for me I plan to be over 230 next summer
you've tried it the last 20 years and never managed it
keep going bitch
Now, now, Walter, let's be positive.
I have been as heavy as 238lbs I will be again
As always you guys want to pretend I am 45lbs slighter and 2 inches shorter that I actually am whatever I don't care I know I am getting swole right now.
I have been as heavy as 238lbs I will be again
Db shrugs 70,75,80,85,90,95,100,110,120,120,120,120
Laterals 25s for 12 sets
Front raises 30s for 8 sets
Superset
Bw dips 20-50 reps 8 sets
High cable crossover 6 sets
Superset
High cable rear delts 6 sets
Ez bar curls 70- 5 sets of 30-50
Superset
Over head db extension 70- 5 sets 20-50
Upright rows 60- 5 sets
Superset
5 sets rotary calf 5 sets
Was a long workout and the first of its kind since my shoulder injury and the shoulder is holding up nicely. All reps done slow and controlled. Took a few hours.
King of Volume!!!
Nice one Rob!
Db shrugs 70,75,80,85,90,95,100,110,120,120,120,120Good to hear Rob!! :)
Laterals 25s for 12 sets
Front raises 30s for 8 sets
Superset
Bw dips 20-50 reps 8 sets
High cable crossover 6 sets
Superset
High cable rear delts 6 sets
Ez bar curls 70- 5 sets of 30-50
Superset
Over head db extension 70- 5 sets 20-50
Upright rows 60- 5 sets
Superset
5 sets rotary calf 5 sets
Was a long workout and the first of its kind since my shoulder injury and the shoulder is holding up nicely. All reps done slow and controlled. Took a few hours.
King of Volume!!!yes good to see you healed up Rob
Nice one Rob!
Good to hear Rob!! :)(
My back is fucked. :(
yes good to see you healed up Rob
(It`s been going out on me for years....usually lasts about a week or so,then it`s OK again for months......this time can barely walk until I get loose and warmer.......feels like I`m being stabbed.
Thanks Wes, what happened to the back?
Db shrugs 70,75,80,85,90,95,100,110,120,120,120,120
Laterals 25s for 12 sets
Front raises 30s for 8 sets
Superset
Bw dips 20-50 reps 8 sets
High cable crossover 6 sets
Superset
High cable rear delts 6 sets
Ez bar curls 70- 5 sets of 30-50
Superset
Over head db extension 70- 5 sets 20-50
Upright rows 60- 5 sets
Superset
5 sets rotary calf 5 sets
Was a long workout and the first of its kind since my shoulder injury and the shoulder is holding up nicely. All reps done slow and controlled. Took a few hours.
It`s been going out on me for years....usually lasts about a week or so,then it`s OK again for months......this time can barely walk until I get loose and warmer.......feels like I`m being stabbed.
Had to take today off.......plus I missed 4 weeks of training and I`m sore as Hell.
Tomorrow light delts and arms but no pressing movements.
Well done, Rob!
Leg Extensions 7 sets of 20
1g Peg MGF
Leg day then some R&R pool side
Very impressive.Thanks brother, really in a good Grove right now with training/recovery, I gott attribute some of it to copious amounts of vitamin D I've been getting from being out in the sun, hiking 2-3 times a week, it legitimately makes a huge difference in health/well-being.
Leg day then some R&R pool side
Amazing wheels, TKKThanks bro, muscle maturity is definitely real, the more years I've spent training came thinner skin, density, and vascularity.
Reminds me of Jason Huh's famous "Team dick-skin" ( nh )
Leg day then some R&R pool sideInsane development brother !!
Sorry to hear that Wes, my back goes out once maybe twice a year for a few days. It’s sucks when you bend over and your coming up and it catches and you know you are fucked and drop to the floor.Thanks Rob, and you hit the nail on the head....one mis-step after you are able to stand upright and you could just crumble........intense stabbing pain but fuck it.
Thank you sir. It felt pretty good.
Thanks brother, really in a good Grove right now with training/recovery, I gott attribute some of it to copious amounts of vitamin D I've been getting from being out in the sun, hiking 2-3 times a week, it legitimately makes a huge difference in health/well-being.
Again by all means take a pic of your physique today and prove that you are in better shape exactly just another bitter fat slob talking about back in my day
Sick build on Keto Kid. Props.Thanks bro💪
Insane development brother !!Thanks Wes!
Don't forget to mention the 'roids you're taking.Roids? I mean if you consider Dr. Prescribed hrt, 200mg test cyp, 25mg deca, 1mg arimidex, 1ml Hcg, roids then sure.
Just sayin'...fair is fair.
Fuck off with your take a picture Faggott Nonsense - Who many times does a
delusional retard like you have to be Humiliated. My victories may well be in the past
& I'm a Has-been, You You're a never was & never will be.
just a bloated thick waisted torn up Dad bod.
I have a 33 inch waist wtf are you people talking about
Thanks bro💪Thanks Wes!Roids? I mean if you consider Dr. Prescribed hrt, 200mg test cyp, 25mg deca, 1mg arimidex, 1ml Hcg, roids then sure.
I have a 33 inch waist wtf are you people talking about
C'mon bro...Lol..believe what you want to, I have zero reason to lie.
;)
nobody cares BrianHe doesn`t understand because mentally he`s a 12 year old kid who just started lifting.
nobody wants another photo
nobody asked your opinion
nobody listens to what you say
Lol..believe what you want to, I have zero reason to lie.
I have a 33 inch waist wtf are you people talking about
Just forgot to add 10 inches right?
Look at this pic from your IG
Your belt is screaming for help for fuck sake
Again I have a 6 pack under that just nonsense those are 34 inch pants with two shirts tucked in and I am leaning funny you want to pretend I have a 40 inch waist have at it. I have posted a thousand pics and I have abs in all of themmay have to post a few more for the haters
may have to post a few more for the haters
He could just post that video of him full-depth repping 405 in the squat and Getbig would be happy for a day.Don’t hold your breath waiting for that one ;D
Don’t hold your breath waiting for that one ;D
Just be honest.I mean if you consider doctor prescribed hrt then sure.
Are you on what you posted?
"200mg test cyp, 25mg deca, 1mg arimidex, 1ml Hcg"
Then you are on 'roids. This is why your legs look like that (in addition to training them).
It's not from "copious amounts of vitamin D I've been getting from being out in the sun, hiking 2-3 times a week"
It's also not from eating keto although keto does lean you out from reduced calories and fat burning but not to that extent of blowing up your legs.
Not trying to start an argument.
Just be real. Do you think we are stupid? Are you trying to bs like Bhanky?
Bro... ::)
Fixed:
"copious amounts of vitamin D I've been getting from being out in the sun, hiking 2-3 times a week and 200mg test cyp, 25mg deca, 1mg arimidex, 1ml Hcg"
I mean if you consider doctor prescribed hrt then sure.
Again I have a 6 pack under that just nonsense those are 34 inch pants with two shirts tucked in and I am leaning funny you want to pretend I have a 40 inch waist have at it. I have posted a thousand pics and I have abs in all of them
Ripped to shreds
Funny again in clothes with a belt cinched tight I don’t have a gut I have proved that a million times meanwhile you don’t even lift
Funny again in clothes with a belt cinched tight I don’t have a gut I have proved that a million times meanwhile you don’t even lift
Funny again in clothes with a belt cinched tight I don’t have a gut I have proved that a million times meanwhile you don’t even lift
Look great man, no matter what you take, or what you don't... Everyone's personal decision.
No need to explain yourself... (Unless your name starts with: Brian Wood Healy Hankins")... :D
Just don't attribute it to sunshine and walking.
Don't bs about how small your weekly test shot is and how it doesn't make a difference in your performance.
HRT/TRT is taking steroids. Whether you get from a doctor or not.
Just be honest about where your gains come from. Don't be a Bhanky.
So be honest then and admit you are just a skinny old man who does the same worthless workout everyday you have no idea what you are doing
Be honest and admit that without all the shit you inject you would be a frail wrecked 45yo dumb fuck who thinks he's better than everyone else.
Die, bitch....do your wife and son a favor.
Again without a dick your Uncle would be your Aunt you want to talk what if who gives a fuck about what if?
I am 220lbs and jacked
Keto has legs like a damn race horse. It doesn't matter how he got them he has them and Ironat doesn't.
So be honest then and admit you are just a skinny old man who does the same worthless workout everyday you have no idea what you are doing
After all I've done to help you, Bhanky?(https://gifdb.com/images/high/bruce-lee-big-boss-moves-2j6irs73mtrpfcl1.webp)
This is how you treat me?
(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExNDY1ZTdiMGY1ZDM1MWQ1ODg0NzZlNmE3N2JjOGVjOGM3NjI5MjFmNSZlcD12MV9pbnRlcm5hbF9naWZzX2dpZklkJmN0PWc/UdqUo8xvEcvgA/giphy.gif)
(https://i.gifer.com/origin/af/af9b5c2423ed9931440d9f0987ad96d7.gif)That`ll work also ! ;D
:D
You're a fucking mess.....why don't you post that video of you flexing with gorilla again??? You won't because it shows how truly shitty you look.
I fucking DARE you to post it again....show everyone what a magnificent specimen you are Brian....
Fucking train wreck.
Again without a dick your Uncle would be your Aunt you want to talk what if who gives a fuck about what if?
I am 220lbs and jacked
Keto has legs like a damn race horse. It doesn't matter how he got them he has them and Ironat doesn't.
Nope, 220 bloated with water and shit
We all know your true weight, you were onstage at 200 and should have been 180
I was onstage at 207 and off season Im 225, thats the difference Brian
You are full of shit narratively and literally.
Are you serious? I already posted a current pic empty in the morning lean with abs at 220lbs. I was 200 on stage after being sick for a month and taking a diuretic not the same thing. You are unwilling to compare your offseason to mine. My 225lbs is leaner than yours
You are ignoring thisuserloser
Post the gorilla video....
Hankins, getbig is relentless, everyone knows you are far from fat but they keep trolling you cause you pushback so hard. You know what you look like so just let it go and after a while of not pushing back or caring it will die out. They just want to push your buttons.
Hankins, getbig is relentless, everyone knows you are far from fat but they keep trolling you cause you pushback so hard. You know what you look like so just let it go and after a while of not pushing back or caring it will die out. They just want to push your buttons.
Brians OK, but he has severe mental illness. No one in their right mind acts the way he does here.
Its "off the wall" retardation...
Why I posted an am pic 2 days ago holding in my huge gh gut for all I was worth showing I am lean as hell right now. Have any of you posted current physique updates? Fuck no why don't everyone of you jealous haters post one first(https://media.tenor.com/_9nShqrCUYkAAAAC/fat-beach.gif)
Why I posted an am pic 2 days ago showing I am lean as hell right now. Have any of you posted current physique updates? Fuck no why don't everyone of you jealous haters post one first
Why I posted an am pic 2 days ago showing I am lean as hell right now. Have any of you posted current physique updates? Fuck no why don't everyone of you jealous haters post one first
Why I posted an am pic 2 days ago showing I am lean as hell right now. Have any of you posted current physique updates? Fuck no why don't everyone of you jealous haters post one first
Why I posted an am pic 2 days ago showing I am lean as hell right now. Have any of you posted current physique updates? Fuck no why don't everyone of you jealous haters post one first
You flex in EVERY picture....the gorilla video was PROOF of your bloated look.
Why would I be jealous of your chemically built shit house body?
I don't give a fuck about low low bodyfat....you're jealous I can out-run, out-jump, out-lift, and out-perform you at more than you can.
Whats your best snatch? best clean? best deadlift? best weighted pull up? best push jerk? best push press?
You have me on a strict curl.....I am sooooo hurt by that.
Ass clown!
Hanky how does the missus like the shaved head look on you?
You flex in EVERY picture....the gorilla video was PROOF of your bloated look.
Why would I be jealous of your chemically built shit house body?
I don't give a fuck about low low bodyfat....you're jealous I can out-run, out-jump, out-lift, and out-perform you at more than you can.
Whats your best snatch? best clean? best deadlift? best weighted pull up? best push jerk? best push press?
You have me on a strict curl.....I am sooooo hurt by that.
Ass clown!
No she hates it but she knows it will grow back I shaved it for a purpose and a reason I will not keep it shaved forever
It won't help you beat the hair follicle drug test for your new job hanky.
No on gives a fuck what anyone lifts it's how you look that counts and you have loose skin and tits and for a guy that brags about squatting no leg development wtf did you pull the shorts up for what are we supposed to be seeing?
These are tits not pecsYou do realize that you cannot contract/flex your pecs to any degree in the position that he is in in that photo ???
You do realize that you cannot contract/flex your pecs to any degree in the position that he is in in that photo ???
He has visible abs,intercostals,and serratus plus his forearms look thick..........is he in contest condition....no he is not,but he could be shredded in no time flat cuz he has won tons of contests and actually knows how to get ready for a show without folding his fucking hand and being depleted on a 4000 calorie fucking diet you novice wannabe.
HE HAS LOOSE SKIN AND TITS with a spare tire of cellulite and wants to talk about my gut lol gtfo dude is a slobYOU LOOK LIKE SHIT.........I HOPE THIS HELPS.
First decent stage pic I,very seen. No time off, the food has been enough to find my mojo and strength.Incredible condition Ro,and great pose.....big props brother!!
First decent stage pic I,very seen. No time off, the food has been enough to find my mojo and strength.great pic!
First decent stage pic I,very seen. No time off, the food has been enough to find my mojo and strength.
First decent stage pic I,very seen. No time off, the food has been enough to find my mojo and strength.
No she hates it but she knows it will grow back I shaved it for a purpose and a reason I will not keep it shaved forever
It won't help you beat the hair follicle drug test for your new job hanky.;D :D
What reason if you are growing it back? Is it shaved in anticipation of a hair transplant?he thinks hes going to dodge a hair folical drug test for a new job
he thinks hes going to dodge a hair folical drug test for a new job
They can wait for it to grow back, he will still test positive
Back and some Bi'sGood one G.R. !! ;)
Pull-Ups - 4 sets
Barbell Rows - 4 sets
Iso-Lateral Rows - 4 sets
Shrugs - 4 sets
Spider Curls - 4 sets
Seated D-Bell Curls - 4 sets
Hammer (preacher) curls - 4 sets
he thinks hes going to dodge a hair folical drug test for a new job
They can wait for it to grow back, he will still test positive
HE HAS LOOSE SKIN AND TITS with a spare tire of cellulite and wants to talk about my gut lol gtfo dude is a slob
I have never tested positive for anything and I have taken multiple hair follicle and urinalysis for jobs and courts I do not use recreational drugs not sure how many times I can tell you the same thing
Spare tire....where?
Loose skin....yeah, near the umbilical region....or bodyfat...which ever you wanna call it.
You see the abs...you see serratus....you see lats...which you have NONE. My forearms are bigger than your legs.
You choose to ignore the recent training pic. Notice there is no bloody shit on the gym floor?
Put your arms down and take a regular pic the skin is all going to sag and really you think you have bigger forearms lol for fuck sake even my legs are bigger than yours that shit hanging around your midsection with dimples that’s a spare tire and cellulite and fuck no I don’t see any lats wtf are you smoking
Put your arms down and take a regular pic the skin is all going to sag and really you think you have bigger forearms lol for fuck sake even my legs are bigger than yours that shit hanging around your midsection with dimples that’s a spare tire and cellulite and fuck no I don’t see any lats wtf are you smoking you can grab a handful of shit on your hips
Obviously when you raise your arms in a stretched position it’s going to lift your saggy tits and excess stomach skin
Put your arms down and take a regular pic the skin is all going to sag and really you think you have bigger forearms lol for fuck sake even my legs are bigger than yours that shit hanging around your midsection with dimples that’s a spare tire and cellulite and fuck no I don’t see any lats wtf are you smoking you can grab a handful of shit on your hips
Obviously when you raise your arms in a stretched position it’s going to lift your saggy tits and excess stomach skin
Brian, constant arguing about how you "are better" than everyone, is severe mental illness and narcissism.
Seek help, your life will get better if you do...