Serious Training Thread

[GymnJuice]

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.

[Soul Crusher]

Everyone's body is different. I could be wrong but I don't think sc worries about over training too much.

Ive been training since I'm 13.  Ive seen everything in gyms. 

99.9% of people undertrain and dont do jack FNG shit.   

[wes]

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!

[robcguns]

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!

Good one Wes, how’s the elbow holding up? Also did you see the dr again?

[wes]

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.

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! 

[Walter Sobchak]

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.

[Gym Rat]

There ARE secrets, like learning to NOT overtrain, understanding the importance of progressive overload, etc

Those arent secrets. Well known info (for me) thats been published since Ive been reding Strength & Health (1979).

[Gym Rat]

Ive been training since I'm 13.  Ive seen everything in gyms. 

99.9% of people undertrain and dont do jack FNG shit.   

This is truth ^^
Especially these days, lots of machine sitting and texting..

[The Keto Kid]

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.

[Phantom Spunker]

Full of the cold but trained chest and ran for 40 minutes today. Needed to get a sweat going. Also a fan of high volume, so I just did lots of sets on the bench, around the 10 rep range. Would usually throw in cable flys but not today.

[Grape Ape]

And 99% of the few that train hard, under-eat and under-sleep so they burn out quickly.

Yeah...I think I'm undereating and leaving some gainZ on the table right now.

[chaos]

I did some DB clean and presses and 10 rounds on the heavy bag.

[Gym Rat]

I did some DB clean and presses and 10 rounds on the heavy bag.

Nice!

[Gym Rat]

Shoulders / Misc

Same old thing while the right one heals:

Light BNP's. 10 sets of 10.
Start with 1 dime per side, go up to 5 dimes per side, then work back down to 1 plate a side.
65, 85, 105, 125, 145 <--> 145, 125, 105, 85, 65

Rear Delt Machine - 4 sets
Side Laterals - 4 sets
(All of these movements dont bother shoulder, since its front delt/rotator issue).

Able to use the Slingshot for benching at least while I wait for injury to heal.
Just did 4 sets of bench with Slingshot, just because.

Slingshot Bench - 4 sets of 3 with 315 lbs.

Very valuable tool for those with shoulder problems.
With 135 on the bar (raw), it is very painful, can barely do it.
With the Slingshot, 315 for reps and no pain.
Will keep my lockout strong at least (while I wait).

[Krankenstein]

12/10

(conditioning before lifting)

21-18-15-12-9
Calorie Assault Bike
Thrusters (75#)

Power Snatch 3-3-2-2-2
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
2 Power Snatch @ 73-75% 1 RM Power Snatch

Power Clean + Push Jerk 5-4-4-3-3
3 Power Clean + 2 Push Jerk @ 60% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 2 Push Jerk @ 73% 1 RM Power Clean
1 Power Clean + 2 Push Jerk @ 73-75% 1 RM Power Clean

Snatch Pull 5-5-5
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch

Deadlift 5-5-5-5
5 Deadlift @ 9/10 RPE
5 Deadlift @ 9/10 RPE
5 Deadlift @ 9/10 RPE
5 Deadlift @ 9/10 RPE

[IroNat]

Nice, Krank.

[JackTheRipper]

I did some DB clean and presses and 10 rounds on the heavy bag.

Do these Big boy 

[SF1900]

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.

[robcguns]

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.

[SF1900]

Nice SF,love volume.

Me too! Ive always trained like that!

[chaos]

Do these Big boy 

I'll try those next week. Not sure why he's wearing a belt for that.

[pamith]

Most people are full of FNG shit about how "hard" they train.   

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.

Bro...

[pamith]

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

[pamith]

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

[ROBOAK]

I'll try those next week. Not sure why he's wearing a belt for that.

never mind the diaper on his face....